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4 Diet Mistakes We All Make: Stop Now!

Have you ever been on a Keto diet or a Vegan one? Whether you’re a newbie to diets or have been practicing them for long, the results of your routine won’t show unless you do it right. And when it comes to dieting, there are some mistakes that everyone makes! While some food fads are strictly unsafe and nonsensical, many others still won’t lead to weight loss, weight gain, fitness (or whatever is it you’re doing it for) because you missed certain key elements of the diet plan.

Here are 6 diet mistakes that everyone makes and how you can avoid them.

Going on a one-food diet

Whether it is soup, cornflakes, fruits or anything else, eating only one food for each of your three meals for weeks and weeks can lead to more harm than good. This is because your body will be devoid of a lot of nutrients that it needs to function well and may also go into starvation mode due because of it. This means that you won’t lose weight and the only change will be in your metabolism that will get really slow and add all the pounds to your body once you quit the diet.

Saying no to breakfast

Skipping meals and specially a breakfast could be the worst thing in your diet plan. This happens because not eating a heavy meal in the morning can make you hungry throughout the day, leading to unhealthy snacking and too big portion sizes that will add to your calories quickly. Make sure your breakfast is rich in proteins and fiber since that will keep you full for a long part of the day and curb our appetite.

Eating while…

It could be anything. Eating reading a book, watching TV or working on your laptop are all equally bad and can add to your weight quickly. A single bite of your partner’s or daughter’s ice-cream and a slice of cake at the party can send your diet program awry. So it’s best to keep a track of what you are actually eating in a notebook or through an app.

Eating everything low fat

Foods that are low on fat aren’t necessarily low on calories. So binge eating on such packets that claim they are ‘low fat’ or only contain ‘trans fat’ isn’t going to help you. Additionally, research suggests that such foods may be very high in sugar to balance their taste which can seem cardboard-like after removing fat from it. Also, thoughtful snacking on some fat rich foods like nuts is actually good for weight loss. 

Also read:  Your 10-Step Plan To Losing Weight After 40

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Risk of caesarean reduced by healthy diet and physical activity during pregnancy, study finds – News

Posted in: Child Health News | Medical Science News | Medical Condition News | Women’s Health News

Tags: Body Mass Index, Diabetes, Diet, Education, Gestational Diabetes, Healthcare, Intensive Care, Obesity, Physical Activity, Pregnancy, Prenatal, Stillbirth

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How to lose weight in your 60s

Many of my patients have told me that as they get older, trying to keep a fast metabolism feels like a full-time job. Now is not the time to throw in the towel though! A new study in the New England Journal of Medicine showed it’s never too late to start a healthy eating habit. Even if you clean up your diet in middle age or older years, you may still reap the benefit of living longer.

Try these six easy tips to help you kick start your metabolism, implement healthier eating habits and lose some extra unwanted weight.

1. Track your steps.

Lack of movement throughout your day can be doing serious harm. Not only may weight creep up but the risk for disease might as well. Studies have found wearable activity tracking technology and applications may help empower you in setting, monitoring and overall committing to your personal health goals.

Devices from FitBit, Garmin, Jawbone and more can help you track activity, calories, hydration and even your quality of sleep (another factor in effective weight loss). A wearable accountability tool may be the push you need.

2. Double up on protein.

After 60, two major lifestyle changes occur: Your muscle mass decreases even further and your protein needs increase. Both of these impact muscle mass and ultimately weight. To combat this, you’ll need to make sure you’re exercising beyond aerobic activities (to build muscle mass, which helps in weight loss and longevity) and you’re doubling the grams of protein you’re consuming.

A 2014 study suggested older adults double their dietary protein needs to help maintain muscle and address other overall health-related issues. One way to accomplish this is to make sure protein is added to every meal. Add protein including chicken, tofu or fish to salads. Start your day with a protein drink, snack on nuts or choose beans over grains at dinner time.


Joy Bauer’s Protein Pancakes

Nathan Congleton / TODAY

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Foods that can suppress appetite, aid weight loss

(CNN)Whether it’s turning to supplements, juices or new challenging workouts, it seems everyone is looking for the magic weight loss bullet. But sometimes, losing weight may just be a matter of tweaking your diet — and eating foods that work for you, not against you.

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I tried the ‘Atkins on steroids’ diet for 2 months — and it made me feel invincible



I gave up carbohydrates
for the ketogenic, or “keto,” diet for two months — and it vastly
improved my life.

Courtesy of Melia
Robinson


It was 2 o’clock on a Tuesday, and I felt surprisingly awake.
Attentive. Even productive.

I love my job, but on a normal afternoon, I find myself searching
for distractions in the depths of my inbox and on Facebook.

That Tuesday in June was different. I knocked out one to-do list
item after the next. I felt not just focused, but genuinely happy
and relieved to be making so much progress.

It was the moment I realized how effective the ketogenic diet
could be.

The “keto” diet is
experiencing a surge in popularity
thanks to Silicon Valley
tech workers who evangelize its ability to promote
weight loss
, boost energy, and possibly
prolong life itself
.

The low-carb, high-fat diet — which first became popular in the
1920s as a treatment for
epilepsy
and diabetes
— limits carbohydrates to no more than 50 grams a day, the rough
equivalent of a plain bagel or a cup of white rice. Dietary
guidelines
laid out by the US Department of Agriculture
recommend
between 225 and 325 grams of carbs a day.

Adherents of the keto diet fill up on healthy fats — like cheese,
nuts, avocado, eggs, and butter — as well as leafy greens and
animal protein. The body switches from burning carbs to burning
fat as its primary fuel source, a process known as ketosis, which
gives the diet its name.

Like the keto diet, the Atkins diet restricts carb
consumption
to 20 to 25 grams a day during an introductory
phase, then ramps up to 80 to 100 grams a day. So it’s less
strict than the keto diet — some have called
it
“Atkins on steroids.”



The keto diet reorganizes the building blocks of the
food pyramid.

Shutterstock

For two months last spring,
I tried the keto diet
to see why it was so popular with
techies. The first few weeks challenged me more than Weight
Watchers or the “Fed
Up” diet
ever had. I regularly experienced headaches and
painful urges to eat every sugary substance in sight.

But after being diligent for three weeks, I felt the difference.
Even on days when I ate bunless cheeseburgers for lunch, my
energy was sky-high. I drank less coffee and felt more alert. And
because protein and fat send signals to the brain when you’ve had
enough to eat, my snacking became less frequent and I was more
focused on work as a result. I felt invincible.

When I lost 30 pounds on Weight Watchers in college, I celebrated
the numbers on the scale and how my clothes fit. But because I
continued to eat carbs in smaller portions, I was still prone to
sugar crashes and afternoon “brain fog.” The transformation was
incomplete.

The keto diet made over my mind and my body. The sense of mental
clarity and energy that came on about one month into eating keto
was unlike anything I’ve experienced. I woke up feeling strong,
confident, and capable of taking on whatever the day threw at me.



I scoured keto blogs for
high-fat snacks — called “fat bombs” — to power me through the
sugar cravings. Loaded cauliflower made with butter, sour cream,
cheddar cheese, and bacon became my go-to
treat.

Melia Robinson/Business
Insider


Sadly, I’ve struggled to maintain the keto diet since challenging
myself to make it two months.

The keto diet is beyond strict. Cheating with carb-heavy foods
has the potential to reverse a state of ketosis and its pleasant
side effects. After the dieter returns to keto eating, it takes
an average of five days for the body to use up the carbohydrates
stored as glycogen in the body.

Eating at restaurants was the hardest part. I ate taco fillings
out of tortillas and scraped the breading off fried chicken.
Every menu had just one or two things I could order guilt-free.

I want to return to the keto diet. I hope to find the willpower
in a plate of bacon.

Plant-based diet program set at Union Hospital

Are you sick and tired of feeling — well, sick and tired?

Union Hospital’s Community Health and Wellness staff has a potential solution through a plant-based diet.

Mary Marshall, a registered nurse at the hospital, will present an introduction to “Plant Strong” during a free kickoff dinner and movie event scheduled for 6 p.m. on July 25 in the hospital’s Reeves Auditorium. The program will feature a discussion, a lasagna dinner complete with a salad and fruit, and a showing of the documentary “Forks Over Knives.”

Registration for this free event can be made by calling the UH Community Relations Department at 330-308-3599 or by visiting the Health Events link on the Union Hospital website at www.unionhospital.org.

Attendees at the kickoff dinner also can register for a six-week “Plant Strong” program that will begin in August. More details will be provided during the kickoff event.

Marshall said the goal of the program is to offer education about how a low-fat, whole-food, plant-based diet has been shown to safely and effectively help prevent, manage and even reverse chronic diseases such as heart disease, diabetes, obesity and more.

“I was first introduced to the idea of a plant-based diet by a physician friend who told me about the book ‘Prevent and Reverse Hear Disease’ by Dr. Caldwell Esselstyn,” Marshall said. “That kind of planted a seed in my mind that I wanted everyone to at least have the option of accessing this information and using it.”

Marshall also is planning the six-week course that will be held in the hospital beginning Aug. 22 for two hours each week. She will provide complete details and register interested attendees during the kickoff event.

Information about Union Hospital and all of its services available to the community is available on the hospital website at www.unionhospital.org, and on the hospital’s pages on Facebook and Twitter (@Union_Hospital).

SUBMITTED BY UNION HOSPITAL

 

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