When trying to hit a weight loss goal, a diet plan and exercise can help achieve this. The keto, or ketogenic, plan has grown in popularity in recent years.Slimmers who follow it must eat low carb and high fat foods.

Dieters on the plan will usually try to eat less than 25 grams of net carbs a day.

Instead of carbs, they can fill up on foods high in healthy fats and with a moderate protein content.

Doing this is thought to help the body enter into a fat-burning state called ketosis, according to personal trainer and health and fitness tutor for The Training Room Daniel Reilly.

READ MORE:Best foods to eat before a workout

He said: "The theory behind the ketogenic diet is that if you deprive your body of its main source of energy and bring carbohydrates down to less than 10 percent of a person's daily caloric intake, it goes into a state of ketosis, where it burns fat stored in the body for fuel instead.

"During this process, by-products called ketones are produced, which are then used by the body's muscles, tissues, and brain.

"Unlike many fad diets that come and go, the keto diet has been practised since the 1920s and is based upon a solid understanding of physiology and nutrition science.

"This diet works well for so many people because it targets several key, underlying causes of weight gain including hormonal imbalances, elevated insulin, and high blood sugar levels."

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Keto-friendly foods include meat, fish, nuts, eggs, dairy, vegetables and low-carb fruits.

Those hoping to lose weight should avoid foods high in sugar and carbs such as bread, pasta, rice, some fruits and sweet treats.

While the diet has worked in some cases, the expert explained it may not be any better than other plans out there.

He added: "A review study by Harvard T.H. Chan School of Public Health found that after a year, the effects weren't significantly different to those achieved via conventional weight loss methods.

"Research published in the Journal of the American College of Nutrition has also shown that drop-out rates are high among people following a keto diet because it's restrictive."

Although the keto diet can help some people lose weight but it may not be sustainable long-term, the expert said.

He warned dieters to consider the impacts before using the keto plan.

"While restrictive weight-loss diets might work in the short-term, the majority of people using them regain that weight and often more," Daniel explained.

"This is partly because restrictive behaviours and eating plans aren't sustainable.

"The carbohydrate restriction may cause nutritional deficiencies, fatigue, low mood, irritability, headaches, constipation, and brain fog."

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Weight loss: The low carb keto diet plan can help burn fat - here's what you can eat - Express

People often adopt vegetarian or even vegan diets because they are told it will make them healthier, but the same epidemiological correlation that tried to link butter with heart disease claimed trans fats would prevent it, and now statistical links claim just the opposite.

Without a plausible biological mechanism for how meat or trans fats might impact health, such claims always remain "exploratory" but in a 24-hour news cycle a big name like Harvard School of Public Health or International Agency for Research on Cancer will get media attention, and most covering science journalism don't know the difference between correlation and causation. IARC, for its part, even tries to make its findings seem more authoritative than they are and use causal verbiage in their media kits while their actual monagraphs note they can't show causation.

But 'meat is bad for you' is now big business. So big that if studies debunk it, "True Health Initiative" and epidemiologists like Walter Willett and Frank Hu, who've made their careers undermining a normal diet, will call any scientist who undermines them shills for Big Meat; the kind of ethically suspect technique that is unfortunately common among activist academics. True Health Initiative will even try to pressure journals into censorship or lobby law enforcement to investigate critics. Their dozens of corporate sponsors won't continue to fund them if they don't.

This risotto and shrimp looks delicious, and it is delicious, and it is vegetarian, but it is not health food just because some people in Greece eat it and have slightly better health. Calories matter most. Credit: flickr user avlxyz.

A vegetarian diet can be healthy for you. Just like any diet. Even if you only eat salads or any food at McDonald's. It can also be bad for you, just like any diet. If you want to eat Big Mac's in obscene quantities every day as a publicity stunt for a documentary, you can, and you will feel awful, but you can more easily find unhealthy looking vegetarians.

Statistical correlation claims that the "least processed" foods are healthier but the definition of such is unclear. All bread is processed but matching white bread to diseases led to claims that whole grain bread is healthier. There is no scientific basis for it. It's all bread, a lot of carbohydrates and calories. Eat too much of it without additional exercise and you will gain weight. Orange juice is basically Coca-Cola with some vitamin C but if it's squeezed by hand it's considered less processed and therefore healthier.

A recent analysis using 10 years of the 2001 and 2002 ATTICA study in Greece - begun after the Mediterranean Diet again became the latest craze - brought some sense into the matter, and it concludes that if you engage in a vegetarian diet, you won't end up more healthy than when you ate meat, if you stay obese. And that affirms calories are the problem, not the type of calories.

The results were what common sense would tell you. Higher calorie foods like juices and potatoes and chocolate are all vegetarian, but they don't make you healthier than eating a steak. The weakness of this study is the same as in all Food Frequency Questionnaire claims; it relies on memory of diet, in this case over the past year, and has so many outcomes and foods almost anything can be linked with statistical significance; 156 foods. And this analysis used a very small sample, 146, so small changes could have a big impact.

They were also obese so even though they had normal blood pressure and blood sugar when the study began it's not a surprise they developed higher numbers later. Yet even those two things are simply risk factors, not diseases themselves. So a potato can be a risk factor for a risk factor for a disease but that is no reason to give up potatoes. Eat one instead of two. The obesity is still the problem.

If you want to eat vegetarian to get healthier, make sure you pay attention to the calories. A giant salad slathered in dressing is not going to make you healthy, nor is chocolate cake. Like Einstein's Theory of Relativity, energy balance has survived all challenges. In 100 percent of studies, people who consumer fewer calories than they burn lose weight, and if you maintain a healthy weight it does not matter whether you eat a typical diet or that of a Greek peasant in the 1950s, your odds of being healthier in old age go up.

Citation: Matina Kouvari, Harokopio University, Athens, 'Healthful and unhealthful plant-based dietary patterns and their role on 10-year transition to metabolically unhealthy status in obese participants of the ATTICA prospective (2002-2012) study.' ESC Congress 2020 The Digital Experience

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Eat A Vegetarian Diet If It Suits You, It Won't Make You Healthier - Only Fewer Calories Will - Science 2.0

Harvesting food while conserving natural resources, and meeting the demands of a growing global population, is the goal of modern farming and ranching practices.

Some of these practices include; food biotechnology - which involves a range of processes used to enhance foods through various breeding and other techniques.

There is also local food production, which is most often produced, processed, packaged, distributed, and consumed within a smaller, defined area, experts say.

In addition to this, there is processed food which consumers associate with being less nutritious or containing artificial ingredients or other added substances.

According to Dr Christophe W. Ngendahayo, air and climate health expert, and founder of Air Health Now working at Kibagabaga Hospital, the term processed is commonly used to describe certain foods with low nutritional value, including snacks, desserts, and carbonated beverages.

Dr Kirimi Sindi, an agricultural economist, says highly processed foods like sugar, maize flour, wheat flour, cassava, spaghetti, noodles, are full of carbohydrates and most of the other nutrients have been removed. Therefore, he says, most people are eating too much energy.

He notes that when it comes to dining out, people eat foods like French fries, bread, burgers, ice cream, and drink soda and beer, all of which are full of sugar.

This, Sindi says, combined with our sedentary lifestyle, becomes an issue.

When this happens, the excess energy taken in is converted to fat, creating high chances of becoming obese, he says.

Dr Sindi goes on to add that these foods, coupled with sedentary lifestyles, lead to many non-communicable ailments.

Ngendahayo says food is a fundamental part of society; however, it is also at the centre of many challenges we face now, and will likely face in the future from a health, social, economic and environmental perspective.

Ngendahayo points out that for many, traditional diets are being replaced by processed fast foods where fat and sugar have become the cheapest way to get calories, cheaper than staples like grains, beans, lentils, or fruits and vegetables.

These factors encourage a higher intake of calories while decreasing the energy (calories) spent through physical activity, he says.

The implications

World Health Organization (WHO) defines overweight and obesity as abnormal or excessive fat accumulation that may impair health.

Body mass index (BMI) is used to classify overweight and obesity in adults.

Overweight is when BMI is greater than or equal to 25; and obesity is BMI greater than or equal to 30.

The fundamental cause of obesity and overweight is an energy imbalance between calories consumed and calories expended.

According to WHO, nowadays there is an increased intake of energy-dense foods that are high in fat and sugars; and an increase in physical inactivity due to the increasingly sedentary nature of many forms of work, changing modes of transportation, and increasing urbanisation.

Changes in dietary and physical activity patterns, WHO notes, are often the result of environmental and societal changes associated with the development, and lack of supportive policies in sectors such as health, agriculture, transport, and food processing, among others.

Overweight and obesity is a new epidemic globally, Ngendahayo says, we are experiencing health and environmental disasters, with rising rates of obesity and non-communicable diseases and severe challenges posed by climate change.

Globally, more than 1.9 billion adults aged 18 and older were overweight in 2016. Of these, over 650 million adults were obese.

In Rwanda, according to the available statistics from Rwanda Biomedical Centre (RBC); overall, the Rwanda NCD survey found that 2.8 per cent are obese, 14.3 percent are overweight and 7.8 per cent underweight.

Obesity is prevalent in the age group 35 to 54 and females account for 4.7 per cent.

Additionally, the prevalence of obesity is more predominant in urban areas with 10.2 per cent and Kigali City with 7.7 per cent.

Overweight and obesity are linked to millions of deaths worldwide more than underweight and are the fifth highest risk factor for death, according to WHO.

Low-income economies are also the most vulnerable to the loss of productivity caused by early death and disability, while it can affect people from all levels of society.

Ngendahayo says that overweight and obesity exposes people to non-communicable diseases (NCDs), including heart disease, stroke, diabetes, and some forms of cancer. NCDs kill more people than all other causes combined.

These diseases cause enormous human loss and impose heavy costs on health systems. They also reduce overall productivity by killing and disabling people in their productive years, he adds.

Way forward

Private Kamanzi, a nutritionist at Amazon Nutrition Cabinet, Kigali, says eating a healthy diet and being physically active is essential as it will keep these conditions at bay.

He notes that turning to organic food reduces, or cutting off processed and sugary drinks, is vital as well.

Given the threats we are faced by obesity and overweight, Ngendahayo says urgent radical change is required.

Government and non-government organisations have vital roles to play in changing the policies and practices that shape behaviour around diet and physical activity, he says.

These, he says, include the trade, agriculture, transport and other urban planning policies that determine whether people have healthy options, as well as investment in education, media, and marketing that influence peoples choices.

editor@newtimesrwanda.com

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Modern diet and its impact on health - The New Times

Dishing on her diet! Jenna Dewan sticks to a vegan or vegetarian eating regimen that includes plenty of healthy meals and snacks, with the occasional indulgence thrown in.

I believe in eating 80/20, the Flirty Dancing host, 39, said on Wednesday, August 26, while promoting her Renew Life probiotics partnership. I do 80 percent as healthy as possible vegetarian and vegan, as healthy as I can.

While she eats nutritious foods like lots of vegetables and lots of smoothies the majority of the time, Dewan noted the other 20 percent of her meals arent quite as healthy. And then 20 percent Im eating Mexican food if I want it, she declared. You know, Ive gotta be able to indulge and have a glass of wine and feel good in that way, so that helps me not be so strict and so focused in one way.

As the Resident star alluded to, the 80/20 diet, which also counts Kristin Cavallari and Olivia Munn as fans, focuses on eating healthfully 80 percent of the time and eating what you want during the other 20 percent.

At the start of each day, the Gracefully You author has a whole routine that she sticks to that involves a cleansing beverage and spending time with her son with fianc Steve Kazee, 5-month-old Callum. I wake up, I go downstairs, I have my baby we kinda, like, roll out of bed together [and] I get my supplements for the morning, she explained. While Dewan said she takes her supplements on an empty stomach, she does wash them down with a soothing hot cup of water with lemon.

I love healthy living, the Step Up star added. Ive taken quite a lot of supplements, I make quite a lot of smoothies. Im, like, really about trying to keep myself in balance and healthy as much as possible.

Aside from eating well, Dewan noted that meditation has been another game changer in her life, especially since things have been particularly hectic for the Witches of East End alum in coronavirus quarantine. I do breathwork meditation, I do [transcendental meditation] style mantras, I do lots of things that sort of bring me back to a place of connection with myself, she said.

In addition to Callum, the Connecticut native shares 7-year-old daughter Everly with her ex-husband, Channing Tatum. Having a baby, a 7-year-old who goes back and forth through two homes [is hard], Dewan explained. We cant control whether were gonna come in contact with COVID-19 necessarily, but we can control boosting our immune system to the level that we can. For me, Im making sure Im taking my supplements, getting as much rest and balance as I can.

With reporting by Carly Sloane

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Jenna Dewan Explains Her 80/20 Diet: Ive Gotta Be Able to Indulge and Have a Glass of Wine - Us Weekly

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A recent study carried out in Q3 of this year reveals that a total of 11% of global consumers are vegetarian, 20% are flexitarian, and 3% identify as vegan, signifying that one third of consumers around the world are following a diet that is based around the moderation or elimination of animal produce.

The FMCG Gurus Foodservice survey was carried out in 26 countries amongst 31,000 respondents, and centred around the subject of foodservice and consumer satisfaction therein. The results found that when questioned, vegans are significantly less likely to be satisfied with menus within the foodservice sector compared to vegetarians and flexitarians. This indicates that more plant-based food and drink should be available in the channel, especially as they will appeal to other consumers looking to limit intake of animal produce.

A total of 24% of all consumers say that they would like to see foodservice outlets promote products that are suitable for plant-based diets, whilst 27% said that they think foodservice outlets could better capture their attention through promoting plant-based products.

The report concludes that whilst appealing to vegans is important, vegan-inspired menus will not just be limited to this group in terms of appeal, and that positioning plant-based food and drink products around health and sustainability benefits is an initiative that will have appeal and positive repercussions around the world.

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Study Shows a 3rd of World Population Follow a Diet Based on Reduction or Elimination of Meat - vegconomist - the vegan business magazine

Many people have noticed that clothes are fitting tighter as the pandemic shutdown keeps going. These pandemic pounds have launched a series of weight loss messages from health professionals promoting a healthy weight to decrease risks associated with COVID-19 disease. However, weight loss during a pandemic comes with additional challenges to consider.

Question: What makes dieting risky during the COVID-19 pandemic?

Answer: Cutting calories for rapid weight loss generally cuts down on the supply of essential nutrients like vitamins, minerals and protein. When nutrient levels drop too low, the function of the immune system can be impaired, reducing the bodys capacity to handle any infection, especially one like COVID-19.

Q: What is the best way to lose those pandemic pounds safely?

A: Take a moderate-dose multivitamin/mineral supplement. The proper function of the immune system is dependent on an adequate supply of several vitamins and minerals. When eating less food, it is difficult to meet these nutrient needs even if you are making more healthy food choices. A standard multi can fill the gaps.

Keep or increase high-protein foods in the diet. Cut calories by reducing high-carbohydrate and high-fat foods not protein. The immune system requires an adequate supply of high-quality protein.

Maintain muscle. During weight loss, the quickest thing, but the worst thing to lose is body protein mainly in the form of muscles. Muscle tissues use more calories, even at rest, than most other components of the body. So, lose muscle, and the body burns fewer calories, which, of course, makes it harder to keep losing weight or to maintain weight loss.

Exercise enough, but not too much. Protecting body muscle tissues from loss during dieting requires a combination of consuming enough protein and being physically active. Keep in mind that moderate exercise can help to maintain muscle and healthy immune function. However, too little or too much exercise can impair immune system health.

Stay hydrated. During warmer weather, it is easy to get dehydrated. Keep favorite beverages, including water, handy for sipping throughout the day. A simple measure of hydration is the color of urine. If it looks like apple juice, drink more. Bright yellow usually means you recently took a vitamin supplement. Caffeine-containing beverages may pass through a bit quicker, but they still help hydrate.

Aim for gradual loss. Rapid weight loss is not fat loss. If your diet has about 500 calories less than you need each day, that will add up to the loss of about one pound of fat per week. Since something like a 16-ounce coffee temporarily increases weight by a pound, pay more attention to waist size than body weight to monitor successful fat loss.

Alan Titchenal, Ph.D., C.N.S., and Joannie Dobbs, Ph.D., C.N.S., are nutritionists in the Department of Human Nutrition, Food and Animal Sciences, College of Tropical Agriculture and Human Resources, University of Hawaii at Manoa. Dobbs also works with University Health Services.

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Column: Be smart and safe when trying to lose weight during coronavirus pandemic - Honolulu Star-Advertiser