Find out what dieticians think about popular weight loss diets like Whole30 and Keto.

Weight loss is one of the most common health goals, but it's also one of the most overwhelming. With so much information out there about the best weight loss programs, workouts and diets for losing weight, it's hard to know where to start or what will work for you.

That said, some people want to have a specific plan to follow that can help them achieve their goals. If you're exploring different diets or eating styles that may work for you, dietitians Amy Gorin and Dr. Shayna Peter help break down the pros and cons of different diets based on research, and their experiences with clients in their own practices.

We've also investigated the pros and cons of paid weight loss programs, but here we are looking at diets that you can follow for free, or for the cost of a book or guide about the diet.

Our Health & Wellness newsletter puts the best products, updates and advice in your inbox.

When looking for a diet that will work for you, you need to consider various factors, including if it's realistic for you to follow, if you like the foods involved and if the diet has any potential health benefits or risks you should be aware of.

In general, Gorin and Dr. Peter say you should look for the following when considering a healthy diet plan:

"When I counsel people for weight loss or for healthy eating in general, I typically advise eating vegetables or fruit at every meal and adding a lean protein (for instance, tofu, beans, salmon or chicken breast), a healthy fat (such as avocado, olive oil, or olives) and a whole grain like brown rice or quinoa to every meal. This combination of food sticks with you for longer and provides a multitude of nutrients," Gorin says.

"I like looking at weight loss as making long-lasting small lifestyle changes, versus doing sweeping changes that you might be less likely to stick to," Gorin says.

Whenever you are considering changing your diet, always consult your doctor and consider consulting with a dietitian or nutritionist before making a drastic change. "Don't jump on whatever diet plan your friends are doing. Speak with a nutrition professional who can help you identify the eating plan that is most suitable for you. Go with a program that is sustainable, even if the weight loss is slower," Dr. Peter says.

Whole30 is a variation on the elimination diet that cuts out grains, dairy, and other refined foods.

Whole30 is a popular challenge developed by sports nutritionist Melissa Hartwig-Urban. It's basically a form of the elimination diet, where you remove certain foods for a period of time that could be causing adverse medical symptoms, like a recurring upset stomach. Although it's not technically marketed or meant for weight loss, some people do lose weight during the 30-day challenge.

If you use a Whole30 challenge as a tool for identifying food sensitivities or foods that trigger negative symptoms, it could be helpful for you. "[Whole30] is a structured elimination diet similar to paleo and helpful for identifying food triggers," Dr. Peter says.

"The diet is so restrictive -- if you slip up even once and eat a bite of pizza or a spoonful of ice cream, you have to reset and start over on the diet. I haven't found this type of unforgiving mentality to work with my clients," Gorin says.

When it comes to weight loss, Whole30 is pretty restrictive and hard to follow, meaning the chances you'll be able to stick to it are pretty low. Also, since Whole30 isn't designed for weight loss, you can technically follow the plan and not lose any weight, if you aren't also paying attention to portion sizes and macronutrient ratios.

The Paleo diet is a style of eating that mimics what we think our cavemen ancestors followed -- aka a hunter-gatherer style of eating. The main tenets of the diet involve eating fruits, veggies and meats mainly, and nixing dairy, grains, beans, wheat and some other foods.

"[The Paleo diet] excludes processed foods, inflammatory foods such as grains, dairy, refined sugar, foods high in lectins. It can be very beneficial for reducing inflammation, especially in people who have autoimmune conditions," says Dr. Peter. Some studies show that the diet can be helpful for weight loss (although there needs to be more research).

The Paleo diet requires you to cut out grains, which is a controversial topic in the nutrition world. Some say that the benefits of grains outweigh the potential negative effects, and that removing all grains is too restrictive. According to Peter, removing grains from your diet, "can enhance mineral absorption. Grains contain phytates, which can interfere with mineral absorption."

"Some research suggests that the eating style could lead to short-term improvements in waist circumference and fasting blood sugar, risk factors for chronic diseases. But there hasn't been a lot of research on the diet, especially on its long-term benefits. For this reason, I don't think it's the best approach to weight loss, especially considering how restrictive it is," Gorin says.

Peter also points out that the Paleo diet can be tough to transition to, especially if you are used to the Standard American Diet.

The Keto Diet is a high-fat diet where the goal is to reach ketosis.

The Keto diet is one of the most popular (and controversial) diets today. It's also one of the more extreme diets since it involves eating a huge amount of fat in comparison to other nutrient groups, and it almost completely cuts out carbs (like fruit and sweet potatoes) from your diet. The goal of the keto diet is to restrict carbs enough that your body goes into ketosis, which is a state where your body begins to burn fat instead of sugar for energy.

"Certain people may find this diet helpful. For instance, people with Type 2 diabetes could find a benefit -- as some research shows that a higher protein and higher fat diet like the keto diet may help manage hunger levels. The diet could also help increase A1C levels," Gorin says.

"This is not a diet I'd recommend for most people. It is extremely difficult to follow, especially long-term. We also don't have a clear picture of long-term benefits of weight loss," Gorin says.

Because of the restrictive nature of the diet, Gorin says you're more prone to certain nutrient deficiencies, including fiber and sodium. One of the effects of the Keto diet is lower insulin levels, which plays an important role in how your body regulates sodium. Low-carb diets cause your body's insulin levels to go down, which causes your body to flush excess water and sodium.

That might sound harmless, but your body needs a proper balance of sodium to function. "In extreme cases, this [low sodium level] could lead to more severe side effects such as seizures, coma and death," Gorin says.

Other people that Gorin says the diet will not work for is those with a history of disordered eating, people with kidney disease or a history of experiencing kidney stones and people with Type 1 diabetes.

Whether followed for health or ethical reasons, a vegan diet is a popular diet that removes all animal products from the diet. This means the diet is made up of mainly fruits, vegetables, grains and beans and nixes meat, fish, eggs, dairy and any other food products that contain any ingredients that come from animals.

"People who follow this type of diet see benefits in weight control, as well as a reduced risk for Type 2 diabetes and coronary heart disease," Gorin says.

"A balanced vegan diet can be challenging to follow, so make sure that you're eating a variety of nutrients and getting ample protein. There are certain nutrients that are more difficult to get from a vegan diet, such as vitamin B12 and omega-3s, so you may want to consider taking certain supplements," Gorin says.

Peter adds that one challenge with veganism is getting enough amino acids. "Amino acids are the building blocks of proteins. Essential amino acids can only come from food and cannot be made by the body. Methionine is a common amino acid deficiency in vegans that is needed for brain and liver function," Dr. Peter says.

She also cautions that some vegans can end up eating more carbs than is beneficial, which can cause blood sugar and weight control issues for some people. "[Vegans] can also develop other nutritional deficiencies like choline, zinc, Iron, B12, vitamin D and chromium," Dr. Peter says.

The Mediterranean Diet includes lots of fruits, veggies and fish.

The Mediterranean diet is a style of eating that is based on the dietary habits of countries that border the Meditteranean Sea -- most prominently Greece and Italy. At the time the diet was created, those countries experienced significantly lower levels of heart disease compared to other countries, like the United States. The diet emphasizes foods like fish, vegetables, fruit, nuts, beans and whole grains, with some smaller amounts of red meat and dairy.

"This is really more of a lifestyle than a diet, and I'd recommend it to pretty much anyone. There is much research to show that the Mediterranean diet can be helpful for health as well as weight loss," Gorin says.

Neither dietician cited any concerns over the diet since it is well-backed by research and is a favorite of many experts. One reason is because it's more of a balanced lifestyle, instead of a restrictive diet that limits large food groups.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

See the original post:
Best weight loss diets: Experts weigh in on Whole30, Paleo, Keto and more - CNET

Posted: Oct 21, 2020 / 04:26 PM EDT / Updated: Oct 21, 2020 / 04:26 PM EDT

According to health experts, obesity is a major health problem in the U.S. affecting more than 40% of adults.

Cleveland Clinic researchers looked into whether weight loss surgery could reduce some of these health problems.

They studied more than 7,000 patients with obesity and type two diabetes.

One group underwent weight loss surgery and the other group received the usual care.

The research team found patients who underwent surgery were 40% less likely to suffer a major cardiovascular event like a heart attack or stroke.

The study also found surgical patients only had to lose 10% of their weight to reduce their risk for a major cardio-vascular event.

These changes that can happen after these types of producers, including change in the hormones, in the bile acides, in the micro biome, these may explain the improvement in metabolic profile of these patients after surgery. It can exceed those expected from weight loss alone, said Dr. Ali Aminian, Director of Bariatric & Metabolic Institute at the Cleveland Clinic.

Based on this research, Cleveland Clinics team developed a calculator to help patients decide if weight loss surgery is right for them.

Link:
Cleveland Clinic researchers look into whether weight loss surgery could reduce certain health problems - YourErie

Linda is at The Ideal You Weight Loss Centers West Seneca location. Linda says one of the best things people can do from being successful on The Ideal You high protein diet is that they are getting off medication. Linda asks owner Donna Herberger when people come in what does she measure and look for on a clients journey to weight loss. Donna says when they come in initially, they use an old fashion tape measure and measure over their clothes, and we encourage them to wear the same type of clothes every time. The next thing they do is put them on a computerized scale that measures their fat content, how much muscle they have, what their bones weigh, tells them their BMI, BRM and visceral the fat which is the inside fat that is wrapped around their organs. You want that number 12 or less.

When do you know you are Ideal? Donna Herberger says youll know when you get there and when you get there youll know. She goes on to say lots of times they will look at a BMI chart, and also their special scale will tell them their ideal weight should be, but maybe they dont need to get to that weight because they are carrying a lot of muscle and you are going to weigh more.

They also have a maintenance plan at no extra charge. Once you get to maintenance you are not eating their foods anymore and they help you phase off, making healthy meals along the way. On their program even in the first phase you get to make your own dinner so its not diet food at every meal but their food is delicious so you wont feel deprived. When you reach the maintenance level, no more Ideal protein food; your making healthy foods and The Ideal You Weight Loss Center is going to make sure you keep that weight off.

At The Ideal You Weight Loss Center women usually lose 2-4 pounds per week and men 2-5 pounds per week and they has helped over 6,000 Western New Yorkers lose over 260,000 pounds

The Ideal You Weight Loss Center has locations in Clarence, West Seneca and Tonawanda

716-631-THINFor more information about The Ideal You Weight Loss Center click here.

Read more:
Get started on your weight loss Journey at The Ideal You Weight Loss Center - WKBW-TV

BEER-SHEVA, Israel Could a blindfold be the key to weight loss? Researchers in Israel say your ability to keep the pounds off doesnt just come down to your willpower. A study of the brain finds what a person can see and smell plays a major role in overeating.

A team from Ben-Gurion University of the Negev (BGU) have discovered a subnetwork in the connection between the brain and the gastric basal electric frequency. This frequency of rhythmic waves controls when youre hungry. The neural subnetwork they found has brain connections to a persons vision and sense of smell.

The study theorizes that people who have higher neural responses to seeing and smelling foods are more likely to gain weight by overeating.

To our surprise, we discovered that while higher executive functions, as measured behaviorally, were dominant factors in weight loss, this was not reflected in patterns of brain connectivity, says Gidon Levakov from the BGU Department of Brain and Cognitive Sciences in a media release.

Consequently, we found that weight loss is not merely a matter of willpower, but is actually connected to much more basic visual and olfactory cues.

The Israeli team found a connection between the rhythms inside of this brain network and the ability to lose weight. In particular, their study reveals the brains pericalcarine sulcus is most active within the subnetwork. The pericalcarine sulcus marks the home of a humans primary visual cortex.

Researchers examine 92 participants over 18 months. Each person was chosen based on their larger than normal waist circumference, abnormal blood lipid levels, and age. Before beginning their weight loss project, each participant underwent a series of brain scans and behavioral tests. The team then measured each subjects weight loss success after six months, which study authors say is usually the peak time in any dieting program.

The results reveal a strong tie between the brains subnetwork controlling hunger and basic sensory regions. This link was higher than the subnetworks connection to other, more complex regions.

It appears that visual information may be an important factor triggering eating, principal investigator Prof. Galia Avidan says. This is reasonable, given that vision is the primary sense in humans.

The team says this may go a long way to understanding the causes of obesity and how to maximize a persons dieting program.

The study appears in the journal NeuroImage.

Go here to read the rest:
Weight loss not just about willpower: It hinges on your brains response to sights and smells - Study Finds

Provided by Best Life

If you're looking to keep your weight under control, common knowledge would have you believing it boils down primarily to two things: the number of calories you consume, and the number of calories you burn off. While these factors certainly play a prominent role, you may have found that no matter how many salads you eat and how many workouts you do, you still can't shed those pounds. Why? Well, new research is shedding light on the fact that thinking of weight loss purely in terms of the physical acts of eating and exercising is a mistake. In reality, the reason you can't lose weight may be because of the way your brain is seeing and smelling food. Read on to learn more, and if you want more tips on why the number on the scale is stuck, here's How to Overcome a Dreaded Weight Loss Plateau.

Researchers at the Zlotowski Center for Neuroscience at the Ben-Gurion University (BGU) in Israel recently discovered what they describe as "a neural subnetwork of connected regions between the brain and gastric basal electric frequency that correlates with future weight loss based on connectivity patterns." In lay terms, this means that people who see and smell food in a way that triggers their brain more enthusiastically are the same people who consistently overeat and gain weight.

The study looked at 92 people during an 18-month lifestyle weight loss intervention, led by Prof. Iris Shai of BGU's Department of Epidemiology. All had a large waist circumference and abnormal level of blood lipids (the fatty substances found in the blood, including cholesterol and triglycerides). "It appears that visual information may be an important factor triggering eating," principal investigator Prof. Galia Avidan, from the BGU Departments of Brain and Cognitive Sciences and Psychology, said in a statement. "This is reasonable, given that vision is the primary sense in humans."

The findings, which were published the journal Neuroimage, led the researchers to conclude that "weight loss is not merely a matter of willpower, but is actually connected to much more basic visual and olfactory cues."

RELATED: For more up-to-date information, sign up for our daily newsletter.

Of course, weight management is a huge concern for many Americans. According to the latest data from the Centers for Disease Control and Prevention (CDC), 36.5 percent of American adults are obese, and another 32.5 percent are overweight. Additionally, 49 percent of U.S. adults surveyed between 2013 and 2016 reported trying to lose weight at some point during the prior 12 months, according to the CDC's National Center for Health Statistics (NCHS). Women were more likely to be making an effort to slim down (56.4 percent of women versus 41.7 percent of men).

Further research is needed on the link between your eyes and your weight, but this latest study suggests we need to think of weight loss as being as much to do with neurology as it is biology.

Read on for practical tips on shedding those pounds, and if walking is your exercise of preference, check out Here's How Far You Need to Walk Every Day to Lose Weight.

Read the original article onBest Life.

Read the original here:
There's a New Reason You Can't Lose Weight, According to Science - msnNOW

The best HIIT workouts can help you lose belly fat and boost metabolism but when it comes to weight loss, you also have to pay attention to what you eat. For example, you might want to include more of the best fat burning foods in your diet to speed up the weight loss process and to make sure all the weight lost stays off too.

Fuelling your body with the right micro- and macro-nutrients is essential in order melt the fat off your torso and limbs. Specific diets, such as the keto diet or intermittent fasting, can help weight loss but they can also feel restrictive to many people. However, by applying some easy food swaps, you can increase the efficiency of weight loss significantly.

The best fat burning foods included on this list are everyday superfoods and won't need to be sourced from remote parts of the Antarctic, yet they work well all the same. Sure, quinoa is great but you know what else is also good? Good ol' eggs. They are full of fat-soluble vitamins (i.e. vitamin D) and alsoessential fatty acids, not to mention they are are high in protein, something noth bodybuilders and dieters might appreciate.

Fitbit Aria Air Smart Scale | Buy it for 49.99 at AmazonThe Aria Air is the most accessibly-priced smart scale from Fitbit. It measures and displays your weight and also syncs stats straight into the Fitbit App via Bluetooth. In the app, you can track progress and add weight and BMI data to all other data collected from Fitbit wearables. the Fitbit Aria Air allows multiple users to track their stats when their phone is connected to the scale.View Deal

Today's best Fitbit Aria Air deals

Fitbit Aria Air Bluetooth...

When it comes to fat burning foods, Ollie knows best

(Image credit: Battle Ready 360 / Ollie Ollerton)

We asked Ollie Ollerton, ex-SAS (Special Air Service of the British Army) soldier and founder ofBattle Ready 360, a fitness, wellbeing and nutrition subscription programme, to share a list of the best fat burning foods and also some tips on how to incorporate these into your diet the most convenient way.

Whether your workouts are low impact or theyre hardcore, your body will need certain foods to perform at its very best. There are also a number of foods that can help aid weight loss safely, without the need to take diet pills or meal replacement drinks. This is the best way to achieve your goals with long-lasting results, says Ollie.

Fitbit Versa 3 Fitness Smartwatch | Buy it for 199.99 directly from FitbitThe Fitbit Versa 3 blurs the line between fitness trackers and full-blown smartwatches. It has built-in GPS, over 20 pre-loaded sport modes, offline music capability, tracks heart rate 24/7 and more. Thanks to Active Zone Minutes, the Versa 3 can keep track of your physical activities, even if you don't log the exercise sessions. Not to mention, the Versa 3 costs the same as the Versa 2.View Deal

(Image credit: Getty Images)

There are several healthy fats that are incredibly good for you and can even help you lose weight. Eggs are a great food for a whole plethora of reasons. Not only are they a source of protein, they can also jumpstart your metabolism and help to burn calories during digestion.

Helping to keep you fuller for longer, they also have added properties such as maintaining, building, and repairing muscle making them the perfect post-gym snack.

Ollie's tip:Hard-boiled eggs are a great healthy snack.

(Image credit: Getty Images)

This healthy drink is loaded with antioxidants and is known for increasing your metabolism, burning fat and supporting overall weight loss. Add a few cups to your daily routine and your body will reap the benefits and thank you for it later.

Ollie's tip:Have a cup before exercising for an energy boost and to help you burn even more calories!

KitchenAid 1.7L Kettle in Almond Cream | On sale for 108.99 | Was 119 | You save 10.01 at Go ElectricalThis KitchenAid kettle is perfect for tea and coffee aficionados. thanks to the adjustable temperature setting, you can select water temperature from 50C to 100C in 10C intervals.The 3kW concealed boiler warms the water up quickly so you won't have to wait ages for your next cuppa. The kettle also features a removable limescale filter and a back-lit water window.View Deal

Today's best KitchenAid 1.7L Kettle deals

KitchenAid 1.7 L Electric...

(Image credit: Getty Images)

Leafy greens, such as kale and spinach, can support bone health, help overall gut health, and boost digestive enzymes. Reducing bloating, spinach adds fibre and other nutrients such as iron to your diet that your body thrives off, meaning you will perform better when working out. Spinach and kale also provide fat-burning capabilities.

Ollie's tip:If youre not a fan of these greens or if you struggle to add these to your diet, toss them into a smoothie, curry, stew or even an omelette!

Add some avocado to the mix

(Image credit: Getty Images)

Another great healthy fat. The good fats in this fruit can quite simply help you burn other unhealthy fats in your body. Perfect for salads, bagels and smoothies, avocado can be added to any meal. Filled with magnesium, avocado is great for aiding weight loss, keeping your blood sugar balanced and reducing belly fat.

Ollie's tip:Slice it or smash it! And add some spices for an extra kick.

A key source of fibre and packed full of antioxidants, berries are quite literally a super fruit, making them a metabolism-boosting food. Blueberries, raspberries, goji berries and blackberries all contain multiple vitamins and minerals, making them a great addition to your breakfast as well as being nutritious snacks.

Ollie's tip:Add to yogurt, smoothies or porridge.

Salmon is one of the healthiest fishes out there

(Image credit: Getty Images)

Packed with all the good stuff, not only is fatty fish delicious, but its extremely good for you, too. Salmon, cod, tuna, sardines and mackerel contain omega-3 fatty acids which are known for reducing inflammation and aiding the loss of body fat. Whats more, fatty fish is full of high-quality protein, which is essential for everybodys nutritional needs and even more so if you exercise on a regular basis.

Ollie's tip:Eat fatty fish at least twice a week to see the benefits.

One you may not consider all too often chilli peppers. Containing powerful antioxidants to help reduce inflammation, chilli peppers can also help to achieve a healthy weight. Helping you to burn more calories and in turn, lose body fat, chilli peppers also help you feel fuller for longer.

Ollie's tip:Add chilli peppers or spices such as cayenne pepper to your dishes several times a week.

Today's best Gym & Fitness deals

The Fat-Loss Plan: 100 Quick...

Fitbit Aria Air Smart -...

Bontrager Flare RT Rear Bike...

dhb Extreme Winter Gloves -...

Marcy ME 709 Recumbent...

Exerpeutic Folding Magnetic...

Coros APEX Premium Multisport...

Bowflex SelectTech 552 - Two...

Read the original post:
Best fat burning foods to help you lose weight and keep it off easier - T3