There's a reason why Mediterranean diet plans are consistently ranked the healthiest for people wishing to not only lose weight, but revolutionize their health entirely. At the Good Housekeeping Institute, our registered dietitian crowned the Mediterranean diet this year's best as the diet's staples lean proteins, seafood, crunchy vegetables, and plenty of healthy fats lead to immense cardiovascular benefits and fights inflammation. Plus, it promotes sustainable weight loss for people who aren't willing to sacrifice entire food groups (ahem, keto)! So imagine our delight when a new study, published this month in BMJ's Heart, claimed that a few small tweaks to the diet may accelerate its effects on heart health.

Researchers behind the study call it the "green" Mediterranean diet, a refined version of the diet plan that supercharges your daily meals by asking you to reach for more fiber and less red meat. What is the diet, exactly? The updated version requires people to cut red meat almost entirely out of their diet for best results, making more room for fiber and healthy fats sourced from lean protein. To make up for any deficiency, dieters are asked to consume what's known as Wolffia globosa, or a byproduct of duckweed, an aquatic plant. Plus, you'll need to incorporate 28g of walnuts per day into your snacking, and consume at least 3 cups of green tea (if not more).

Scientists arrived at this conclusion after splitting nearly 300 men and women into three groups, asking them to follow different diets over the course of 18 months. The first group simply received advice for upping their fitness and eating a healthier diet; the second group, however, was instructed to follow a regular Mediterranean diet and were placed on a calorie-based plan, as well as the same fitness advice. But the third group followed the "green" Mediterranean diet, eating the same amount of calories as the other Med group, albeit with the duckweed protein shake served at dinnertime, green tea throughout the day, added walnuts, and advice to avoid red meat entirely.

Those on the green version of the diet saw the best, most substantial changes to their health six months later; they had the biggest drop in cholesterol and blood pressure. Plus, this group lost roughly 14 pounds in just six months.

Here's the catch, though all of the groups saw beneficial results, explains Brierley Horton, MS, RD, a registered dietitian and nutritionist who has reviewed Mediterranean diet plans for years. All groups lost weight, including those on the regular Mediterranean diet (around 12 pounds!), and waist sizes slimmed down amid all participants. The same trend was true for cholesterol levels. "Yes, the 'green' Med diet group had better results but the Mediterranean diet still provided improvement for the other group in the study," she explains.

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Below, Horton walks us through what you need to know about the study's updated guidelines for Mediterranean diets, plus how you can incorporate a Med-diet-friendly protein shake into your routine.

If you haven't heard of it, you're not alone. Horton says research published in 2017 put this edible plant-protein, also known as Asian watermeal, on the map for most. A MentalFloss report claims duckweed, which has a flavor profile similar to watercress, is the smallest fruit in the world, but Horton explains that it manages to pack in a lot of protein nonetheless. Researchers have previously found that the protein counts in duckweed can be equal to "40% of [its] dry weight" in some conditions. "It's water-based, which is probably the reason why duckweed also manages to be a significant source of omega-3 fatty acids," Horton adds.

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But you've probably never seen a duckweed supplement in the health aisle or even at a

specialty store, as this protein is often mixed in with other sources to make "plant-based" supplements on the market today. The study indicates that dieters were given a specific frozen product made by Mankai, but Horton says it's unclear if the study's sponsors had any input on including this particular brand.

Don't fret if you can't find pure duckweed supplement: Horton says you can still pack in extra protein and omega 3s into your routine with a protein shake made with hemp, chia, or flax seeds. "Without getting into a nitty-gritty comparison to duckweed, all three of those seeds have high sources of omega 3s in them, and they're great sources of protein, and they're widely available to all of us right now."

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While more research needs to be done in order to understand why this version of the Mediterranean diet prompts better results, it's clear that cutting out any amount of fatty, processed red meats will lead to better health. "People who tend to dip into vegetarian and vegan lifestyles, they're just healthier overall, right? They have better markers for cardiometabolic risk, and less chronic inflammation," Horton explains. "Since the green Mediterranean diet is supplementing meat with plant-based protein in duckweed and other staples, it's not surprising that health is improving and then you also consider walnuts, which also have high amounts of omega 3s just like duckweed. Individually, these staples are good, and now they work together."

Remember: the "green" Mediterranean diet requires you to cut down on red meat for best results, to snack on a few handfuls of walnuts each day, to make a protein shake (either with duckweed protein or a similar substitute), and to drink 3 or 4 cups of green tea as well (which is healthier than soda or coffee). Cutting down or eliminating red meat looks different for everyone, Horton says: if you can slowly reduce the frequency that you're eating red meat, that's a good start.

You'll also be able to enjoy these staples:

If giving meat up entirely is a challenge for you, you can take a few steps to enjoy it without derailing your diet. First, select a cut of meat that is physically lean: "Go for a filet rather than a large ribeye," Horton advises. Second, make sure you're choosing fresh meat rather than processed products: "Avoid things like processed pork or deli meats," she adds. Lastly, if you have a hankering for bacon or a processed meat, Horton says try incorporating a smaller amount into an otherwise healthy dish. "It's about using it as a garnish or in the same style as a condiment, right? Put a dash of bacon or ham into what you're cooking, to add the flavor and enjoy it, without actually eating an entire plate of it on its own."

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Its the most wonderful time of the year unless youre on a diet and have set impossible standards for eating during the holidays.

Theres nothing wrong with taking an everything in moderation approach at the dinner table, but other rules we establish for ourselves around the holidays can actually hinder rather than help our overall health. Think Ill work out extra hard so I can earn my holiday meal, or I want to eat clean this holiday, so Ill skip the pie.

Anyway, if youre stressing about holiday weight gain, youre probably doing so needlessly. Research shows that holiday weight gain does happen, but generally only to a minor degree. One study on college-aged adults found that holiday eating only contributed to between half a pound and two pounds of weight gain. You may not even gain anything at all. In any case, there should be no moral value assigned to weight loss or weight gain: Demonizing food at the holidays (or any other time) can have a negative effect on your mental health.

What are some of the most common rigid diet rules that people establish for themselves at the holidays even though theyre more harmful than healthy? Below, dietitians and other experts share what food concepts to throw out the window this holiday season.

Skipping a meal or snack before a holiday party to save room.

This one has restrictive diet written all over it. You could play the waiting game, but who wants to listen to their stomach grumble all day and get hangry at their relatives for not eating at an earlier hour? Plus, waiting until dinner to eat something may end up backfiring, said Cara Harbstreet, a registered dietitian at Street Smart Nutrition in Kansas City, Missouri, and the author of Healthy Eating for Life: An Intuitive Eating Workbook.

Your body still needs to be nourished and energized throughout the day, and skipping meals or snacks can leave you overly hungry or disconnected from hunger and fullness cues when it comes time to actually dig in, Harbstreet told HuffPost. Although many people use this approach, remember youre allowed to eat according to your hunger regardless of what holidays gatherings are taking place.

Working out hard to earn a holiday meal or treats.

The suggestion that we have to earn or burn our food is entirely rooted in diet culture, said Kathleen Meehan, a registered dietitian in Houston. Your big plate of food isnt an award for good behavior at the gym its just a plate of food.

This rule is often perpetuated in how we talk about movement or exercise, and sometimes its even used as a form of motivation for fitness classes, she said. This does a lot of harm and it can unintentionally play a part in normalizing eating disorder behaviors. (With disordered eating, a person is often preoccupied with excessive exercising as a way to burn off calories.)

Telling yourself your diet starts in the new year, as a way to give yourself permission to eat holiday foods now.

When youre fixated on your diet, you may fall prey to now-or-never thinking: Ill load up on all my faves now green bean casserole and a double serving of stuffing and start my diet first thing tomorrow.

But sometimes, thoughts like this cause people to abandon their natural hunger and fullness cues, said Andrea Wachter, a psychotherapist and author of Getting Over Overeating for Teens.

Why cant we eat our favorite foods all year long? she said. When we eat the foods that we like, love, and need in amounts that are respectful to our bodies, we have no use for this type of all-or-nothing thinking.

Wachter said to imagine telling a kid that starting in January, theyll be restricted to limited, low-calorie foods. That kid would probably load up and binge on cookies and other sweets.

The reality is, kids need a variety of nutritious, delicious foods along with some yummy treats and so do adults, she said. Try setting a New Years resolution to feed yourself in a non-restrictive and respectful manner and, if needed, seek support for the unresolved issues that lead to dieting in the first place.

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Restricting yourself from drinks with calories.

Many diets have rules against drinking caloric or sugary beverages, and instead encourage us to stick to water, diet drinks, coffee or tea. That may be a sustainable goal during other seasons, but it can exclude you from many of the social activities and fun of the holidays, Harbstreet said.

If you want to enjoy a comes-around-once-a-year nostalgic recipe, spiced mocktail, or festive favorite, go right ahead, she said. Remember that zero-calorie beverages arent inherently better or more satisfying than the drink youre really craving.

This isnt just about alcohol, she added, although thats certainly an option if you wish to indulge responsibly.

Making healthy swaps for dishes you love, so you can enjoy them guilt-free.

Give yourself permission to eat what you like this holiday season. (Some of these dishes are only on offer once a year, so why deprive yourself of that deliciousness?)

I often encourage clients to consider what healthy really means to them, Meehan said. How can we expand the binary healthy vs. unhealthy and add in some room for nuance? If swapping out ingredients for the healthy version means less satisfaction, pleasure, connection to memories or your culture... is that really going to be healthy for you?

Thinking of food as something to burn off.

Again, dieting often trains us to think of eating and exercise as an exchange system: calories in, calories out. If we know we cant work off the sweets at the table, we might pass and say, Ah, Id love to, but theres no way I could work that off with the amount of exercise Ive been doing lately.

We internalize that into a belief that we must make up for or compensate for what we eat through physical activity, Harbstreet said.

Instead of refusing a serving of food, tap into your appetite and enjoy what you love with zero guilt. If youre full and cant take a slice of cheesecake, recognize that. But if its calling your name and you have room, by all means, have some.

Theres no need to adopt an earn-and-burn mindset around food and eating, Harbstreet said. Just enjoy it if you want to, or pass if you dont.

How to actually enjoy the holiday foods youre eating

If your goal is to eat smart this season and into the new year you may want to give intuitive eating a shot. Its the idea that no dieting is the very best diet of all.

Instead of falling into the trap of tiresome food rules, intuitive eaters listen to their bodies and give themselves permission to eat what they want. They rely on their internal hunger and fullness cues to tell them when, what and how much to eat.

Given how ineffective diets can be 95% of people who lose weight on a diet regain it within five years many dietitians and nutritionists are starting to sing the praises of intuitive eating.

I think as the holidays approach, its wise to consider exploring the non-diet approach, which allows for a peaceful relationship with food by allowing permission to eat pleasurable, satisfying foods year-round, Meehan said.

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Supplements contain substances that provide the body with vitamins, minerals, and nutrients. They can come in capsule, gel tablet, powder, extract, and sometimes liquid forms. They are used and consumed to make up for a certain deficiencies in the body of a specific nutrient or vitamin or to prevent the occurrence of potential health problems. Sometimes, they even contain fiber, enzymes, amino acids, or plants that are needed for a health condition of the person who takes them. They are very easy to find in drugstores or grocery stores and you dont need a prescription from a doctor to buy a dietary supplement or vitamin.

Supplements can be a very good solution for people who cant eat certain categories of food. Although they should not be used as a substitute for healthy foods, most people find it very challenging to get all the required nutrients needed for maintaining a healthy lifestyle from their diet alone. Thats why they turn to vitamins and dietary supplements. The health experts at NatuRoids.health explain that some plant-based supplements can provide natural steroid-like effects for athletes trying to increase their stamina and gain muscle mass. Other dietary supplements can provide you with calcium and vitamin D that enhance bone growth and prevent age-related bone damage. Even heart diseases can be avoided or treated with some help from omega-3 fatty acids found in some over-the-counter dietary supplements.

When taking supplements, a person has to remain cautious and consult experts to avoid unnecessary complications. Its important to talk to your doctor when taking a certain supplement and this is to ensure that you are not going to develop any extreme side effects from its presence in your body. For instance, some supplements cannot be taken before surgery, or they can interact with the anesthesia meds given before surgery, which can alter your response to pain and create risk during the procedure. Other supplements may even cause or increase internal bleeding, which is a big problem, and therefore, you will need to be fully aware of the dietary addition you are adding and check with a medical professional before you do.

Supplements can be a great addition to your diet, but you need to be cautious if you are dealing with any medical condition. Always talk to your doctor before introducing any new substance into your diet and make sure you choose the right supplement before buying one. Its also important to read about the side effects of any supplement youre considering and make sure none of them are likely to affect your health negatively.

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We are on a constant search for ways to lose weight on both sides of the equation, meaning we are always looking for ways to decrease calorie intake (and still be able to eat Christmas cookies) and we are always searching for ways to burn more calories.

We really like the idea of burning more calories without working for it. Really, isnt that the magic pill people are looking for?

The thermic effect of food is one of those exercise-free mechanisms to burn more calories. The thermic effect refers to an increase of metabolic rate after eating food. It costs energy to eat and digest food. Our basal metabolic rate is when we are sitting around doing nothing. As soon as we start doing something, tapping a finger, or even digesting a cookie we are burning calories. Well skip the benefits of chewing every bite an extra 20 times as we dont want to become a country of round-headed, muscle-faced, pit bull-looking over-chewers. Instead, well focus on the heat produced by digesting and storing food.

Chilies, not celery

Some foods are easier to process than others. Studies show that 20% to 35% of protein calories consumed is used up during the digestive process. Whereas fats and carbohydrates range from 5% to 15% of energy consumed. The joke that celery burns more calories than you eat because of the work needed to digest it has not been verified. A study did show that adding chilies to a diet increases the thermic effect, which technically means that eating hot peppers helps you lose weight.

The mechanism of the thermic effect of food are not fully understood. It is hypothesized that vegans who eat a low-fat diet have increased the thermic effect of the food they eat. This might be due to depleting fats within liver and muscle cells. This lack of fat is believed to increase mitochondrial energy (remember the powerhouse of the cell?) and an increase in metabolism after eating.

A recent four-month study of 244 overweight to obese people measured these effects. One half of the participants were put on a low-fat vegan diet and the other half just kept eating their normal diet. Obviously, this was a major change for many of the participants. The weight lost wasnt just due to a change of thermic effect many people were now eating a diet much higher in fiber, lower in fat, and lower in energy density.

The study group was put on a diet of 75% carbohydrates, 15% protein, and 10% fat. The group receive classes and cooking demos as well as printed materials on what foods to eat and what meals to make. The researchers didnt provide any meals and trusted the participants to make their own food, not break the rules and accurately report what they ate. This degree of freedom was a real weakness in the study, but at the same time, replicates real life. After all, if this article stimulates anyone to change their diet, rest assured I wont be looking over their shoulder to tsk tsk when they break the rules.

Less booze, same exercise

Both groups were asked to limit alcohol and make no change to their exercise habits. Then, over the next four months a bunch of tests were taken.

The newly vegan group lost an average of about 14 pounds each. The control group lost about 1 pound each. This implies just knowing someone is looking over your shoulder at what you eat isnt a real motivator to change a diet. Cholesterol and LDL levels decreased significantly. So did insulin resistance. This is important for diabetics and those with pre-diabetes.

Forty-four subjects underwent imaging to examine liver fat levels. Pate lovers know that fatty livers taste better, but they definitely arent healthier. The study group has their liver fat levels drop by just over one-third. The decrease in liver fat level is believed to increase the thermic effect of food. It was also directly related to decreased insulin resistance. This study was one of the first to show that direct relationship.

Although hard to prove, the study did show that switching to a vegan diet for only four months had a significant effect on insulin resistance and weight loss.

Just maybe, this New Years resolution should include becoming vegan. It isnt easy. Some start with a day a week, then two, and keep moving up as they learn what meals they like. Others quit cold turkey (literally and figuratively) now that were past Thanksgiving it should be easier.

Dr. Salvatore Iaquinta is a head and neck surgeon at Kaiser Permanente San Rafael and the author of The Year They Tried To Kill Me. He takes you on the Highway to Health every fourth Monday.

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Even when Dr. Crayton was president of the academy, in 2015 and 2016, she felt out of step with its other leaders. I have heard that behind my back they called me an angry Black woman, because I raised questions, she said. Her nominations of Black dietitians for leadership roles, she added, were frequently snubbed.

Told of her comments, the academy responded, We were not aware of this until now, and we are very saddened to hear that Evelyn was subjected to these inexcusable statements. They do not reflect the academys core values and we are moving swiftly to investigate this matter.

The professions exclusivity goes beyond race. Kai Iguchi, 28, a dietitian working at Rogers Behavioral Health in Oconomowoc, Wis., didnt feel comfortable coming out as nonbinary to graduate-school classmates. When the program itself as a culture is very cisgender, thin, white and female, they said, it is hard to be different and succeed.

Mx. Iguchi said what they learned at school did little to address the unique problems that transgender and nonbinary clients face being misgendered by their dietitians and family members, or feeling discomfort with overtly feminine imagery on health materials. Adult transgender people are also at high risk of developing eating disorders, according to a 2019 study by the Stanford University School of Medicine.

Even some dietitians who teach the standard curriculum find it wanting. I have reached my limit with my textbook, said Maya Feller, an adjunct professor in nutrition at New York University, adding that it doesnt take into account social factors that often explain why people of color are disproportionally affected by health issues.

She said she was also unhappy with educational resources like MyPlate, which recommends meals like salmon, brown rice and broccoli, but not the curried chana and doubles served by her mother, who grew up in Trinidad. (After her interview for this article, Ms. Feller was hired as a consultant to help make MyPlate more inclusive.)

If I saw that plate and then looked at my doubles, I would be like, Well, my food is no good.

Ms. Feller, 43, tries instead to promote an ongoing and consistent education around cultural humility not telling patients what they cant eat, but considering the foods they have access to, and embracing, not stigmatizing, their cultural preferences.

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Weight loss: Here is how you can make a tofu protein shake for an ideal diet to shed pounds  |  Photo Credit: iStock Images

New Delhi: Almost everyone is trying to shed the weight off that they gained over the long lockdown period. Apart from dishes and exercises that promote weight loss, one can also include shakes in their diet. They are easy to make and can contribute to the process of weight loss. This recipe of tofu protein shake is extremely healthy and also, vegan friendly.

The main ingredients of this recipe include tofu, oats and almond milk. Each ingredient offers its own health benefits. Tofu is a rich source of protein, calcium and iron. It also contains a compound called isoflavones. The health benefits this compound can offer include cardiovascular health and improvement of cognitive function.Oats present in this shake recipe will help you get the required fibre. The almond milk present is low in calorie, sugar and high in vitamin E and calcium. This will offer improved bone health and a reduced risk of developing diseases such as osteoporosis.

The recipe, as a whole, is low in calories but rich in protein. This could emerge as a benefit for people working on weight management plans that are focused on muscle gain. You can include this shake as a part of your workout routine.

Get the Latest health news, healthy diet, weight loss, Yoga, and fitness tips, more updates on Times Now

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Here in Louisiana, people mostly live off of the land. From deer hunting, duck hunting, and fishing to rabbit gravies, fresh chicken eggs and the normal garden veggies, tables and bellies are always filled with the plentiful goods that come easy with hunting and farming. But one family in Vermilion is relying on certain parts of the animals that are sometimes disregarded after processing the meat.Every year during deer hunting season, Leslie Vincent asks hunters to save organs including liver, kidneys and hearts in an effort to restock her freezer to make her daughter Olivias food for her feeding tube. Usually, the turnout is great.The diet, based off of the Wahls Protocol Diet, was suggested by another mother from San Antonio who had a child that was very sick with the same disease Olivia has; a rare and progressive genetic terminal dystrophy, so rare that there are only 25 cases in the US and nearly 100 cases worldwide.Neuroaxonal Dystrophy (INAD) was a diagnosis that scared Leslie. After much research, Leslie knew that what her daughter Olivia would have to go through would be nothing shy of a hard life. Refusing to give up, Leslie reached out to other families and found out that the special diet would be the best option for her daughter.The diet focuses on all natural, organic, grass fed animals and wild caught fish. I make my own bone broth for her with grass fed cattle bone marrow, Leslie said, The diet requires a lot of time and effort to prepare since its all pureed, but its worth every second.The need for the organs are part of the protein in the special diet and Olivia gets organs through a feeding tube 3 times a week. Wild caught Salmon, organic chicken, turkey or wild game are examples of the proteins she needs.Born with no problems, Olivias troubles didnt begin until the age of 18 months as she began to fall a lot. After bringing her to several doctors that included neurologists and geneticists. For two years, there were tests after tests with no answers. Olivia continued to regress. They told me I may have to settle for cerebral palsy as a diagnosis, but after doing research, I knew that was not what Olivia had as she began to develop, Olivia was able to walk and talk, Leslie said.After begging her geneticist at Oschner to send Olivia elsewhere so they could do more extensive testing, he said they may never find out what Olivias diagnosis is, but the dedicated mother refused to give up. After a couple of years, Olivia had the diagnosis of INAD.Leslie would not rest until she found every bit of information she could get her hands on to better Olivias chances; even knowing that she would lose her daughter at a very early age. At four years old, Olivia could only walk with a walker and wearing a helmet because of the falls, Leslie said, At five years old, she stopped talking and could only crawl and to hear her call me mama is what I miss the most, I wish she could call me mama.There is no cure for the disease since it is so rare, but since her daughter could no longer sit without assistance, having seizures, and choking on foods and liquids, it was decided to put a feeding tube in to give her the proper nutrition. This was when we started Olivia on the Wahls Protocol Diet. Leslie said. Since starting the diet, Olivias family and nurses noticed slight progress with the diet. Olivia was more alert and her seizures went away.Though the disease has progressed a lot since then, Olivias seizures began to reappear. She cant move any of her limbs or control her head, however, she does still smile and has a silly personality. We are currently dealing with the seizures again and the seizure medications are making her lethargic, Leslie said, Im just so scared that she loses her beautiful smile and silly personality. We both enjoy snuggles and even though its becoming a little hard since Olivia is now 12 years old and nearly the size of me, I wont stop picking her up and rocking her.Leslies persistence in finding anything that will work for her daughter has led her to many places. But surely, being from Louisiana has benefited the family in many ways. Every year, Leslie reaches out to those farmers and to the hunters for the leftovers in order to stock her freezer for Olivia. There was another little girl who lived in Lyons Point that passed away a year ago in October at the age of 17. The mother of the little girl followed the same diet and we all got close to the family. I cant tell you how hard it was to attend the funeral and see that child in the casket, Leslie said, It hit so close to home and reminded me of what my future will be like in the next 4-5 years.Leslie says she will do anything to help her daughter. Being a teacher at Mount Carmel, Olivia gets 60 hours of nursing per week, other than those times, Leslie is taking care of her daughter around the clock with help from her 16 year old son Ethan and other family members. We have so much support. Olivia has taught us so much about the world and she teaches me how to be her Mama. I thank God everyday that he has chosen me to be her Mama. To experience the love of a special needs child is indescribable. Its heaven onEarth and Olivia is like one of my limbs that I cannot live without. Everything I have to do for her is worth it.Everything is worth it. Leslies mother, Bonita Hopkins, helps her once a month to cook and prepare Olivias food, which only lasts 3-4 weeks. An example of one batch of food for Olivia includes: 3 cups of leafy green vegetables, 1 cup of sulfur vegetables, 1 cup of color vegetables, 1 cup of bone broth, 10 ounces of protein, 1/2 of an avocado, a clove of garlic, strawberries, blueberries, shiitake mushrooms, crimini mushrooms and water.Knowing that Olivia will not be here forever, she is still thankful for the time she has with her. I know that Olivia will become sicker and I will have to be up with her several times a night, she said, I know that she will get pneumonia and possible hospitalizations and I know that Ill only be able to work 2-3 more years, but its okay, everything we are going through has taught me to slow down and enjoy life with my son, who will soon be a VC student and Olivia, who changed me in so many ways.Olivia speaks from her eyes and could turn the coldest of hearts. This diet is just a small way we could help her thrive. Being from Louisiana, with the heritage of living off of the land and the hearts of the giving, Leslie is happy that people have no problem helping. Its humbling and it will never be forgotten.

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