Nutrition trends come and go in waves. First, we were scared of eating too much fat. Then the conversation started to shift, and we started demonizing carbs.In a way, our fear of carbs makes sense. Carbohydrates make up a large portion of your daily calories and eating too much of the not-so-great kind (like sugary drinks, white bread, and cookies) can be problematic if you’re looking to lose weight or get healthier. So you might choose to cut out carbs altogether, but that type of restriction isn’t entirely necessary. Eating the right kind of carbs, like oats and brown rice, provides your body with the fuel you need to not only get through your workouts but also your day in general. That’s why some people opt for a strategy called carb cycling, meaning they alternate between high-carb days and low-carb days.Make these eight food swaps to boost your energy:“Carb cycling is a way to help dieters periodically feel like they’re not dieting and in some … [Read more...] about Can Carb Cycling Actually Help You Lose Weight? Here’s the Deal.
Not losing weight on low carb
Low-carb diets like Keto, Atkins, and Paleo are huge, but it’s understandable that you might not want to be on them forever. After all, carbs are pretty delicious and it’s crazy to think that you might never, ever enjoy bread again.That said, people usually lose weight when they ditch carbs, so it’s normal to worry that you might regain weight that you’ve lost when you go off one of these diets. People tend to lose weight on low-carb diets because carbohydrates are stored with water, says Beth Warren, R.D.N., founder of Beth Warren Nutrition and author of Living A Real Life With Real Food. “Once you eat less carbs, your body depletes the excess water weight and that results in weight loss,” she explains. People also tend to lose weight on low-carb diets because they're more conscious of what they're eating, says New York-based R.D. Jessica Cording.Related: 3 Signs You Need To Start Eating More CarbsBut, of course, when you start eating carbs … [Read more...] about How To Quit Your Low-Carb Diet Without Gaining Back All The Weight
When you're trying to lose weight, your body's acid level is probably not something you track like calories or trips to the gym. But apparently, the alkaline diet that requires peeing on a little strip of paper (available at most phramacies) to test your pH levels is gaining a ton of notoriety. Does it actually work, though?Why Everyone is Doing ItNew York Post. Some dieters have said that they even have pee-strip contests to see who can get theirs to the most neutral pH level. Ew.The premise of the crazy-popular alkaline diet is that keeping your body's level of acidity at a seven on a scale of zero (extremely acidic) to 14 (extremely alkaline) turns you into a fat-burning machine. Alkaline-obsessed dieters claim that eating acidic food throws off your body’s pH level, which causes your metabolism to slow and the weight to pack on.RELATED: How Mindful Eating Can Help You Lose Serious WeightDoes It Work?can eat: Fruits, nuts, legumes, and vegetables. All … [Read more...] about What Is The Alkaline Diet And Can Peeing On A Strip Actually Help You Lose Weight?
What if we told you that there was a way to have your cake (and brownies, bagels, and candy) and lose weight, too? That's the buzz behind the “If It Fits Your Macros” (IIFYM) diet. Its many devotees with six packs are blowing up Instagram feeds with the #IIFYM for hashtag, but is it worth all the hype?The diet’s main tenet is that meeting your daily intake of macronutrients (or macros, as the cool kids are calling it)—protein, carbohydrates, and fat—is the most important part of losing weight. Those are the three main nutrients that provide calories your body can use, says Lauren Antonucci, R.D., founding director of Nutrition Energy in New York City. According to those who are into the diet, as long as a food fits into your daily allotment of macros, you can eat it and lose weight—but is it true?BMR calculator to get the number, although Antonucci says you're probably better off leaving it to a registered … [Read more...] about Should You Be Counting Macronutrients Instead of Calories to Lose Weight?
What to cut, what to cut? Well, if you’re trying to lose weight, the answer's carbs. It turns out that reducing your carb intake is more effective at spurring weight loss than reining in the fat, according to new research published in the Annals of Internal Medicine. For the study, researchers from Tulane University randomly assigned 148 obese men and women without heart disease or diabetes to follow a low-carbohydrate or low-fat diet. After one year, participants who had been eating low-carb had lost 7.7 pounds more than those who had been eating less fat. Plus, they had greater decreases in fat mass and other cardiovascular risk factors.MORE: Is THIS The Best Diet for Weight Loss?But before you start raiding your kitchen looking for carbs to trash, it's important to note that, as far as this study is concerned, low-carb really isn't all that low. In the study, researchers suggested dieters only limit their intake of digestible carbs to 40 grams per day (about as much as in … [Read more...] about Which is Better for Weight Loss: Low-Carb or Low-Fat?
We're several years into a national mega-effort to drive down obesity rates, which includes an overhaul of school lunches and putting calorie and fat counts on fast food and restaurant menus. But here's some discouraging news: Not one state has managed to decrease the percentage of residents racking up a BMI of at least 30, which is the medical definition of obesity, according to a new state-by-state report published by The Trust for America's Health and the Robert Wood Johnson Foundation. The report analyzed 2013 data from the annual Behavioral Risk Factor Surveillance System, the largest ongoing telephone health survey in the world.Even worse, obesity rates increased in six states: Alaska, Delaware, Idaho, New Jersey, Tennessee, and Wyoming. According to the new numbers, the percentage of obese residents in each of these states ranges from 26.3 percent (New Jersey) to 33.7 percent (Tennessee), and grew between 1.7 percent (New Jersey) and 4.2 percent (Delaware) between 2012 … [Read more...] about A New Report Says Americans Are Gaining Weight and Not Losing It
If you've ever dieted to lose weight, you know that being hungry is literally the worst part. Not only does it make you grumpy, being hungry all the time in the name of weight loss usually backfires when happy hour comes calling or when your cheat day turns into a cheat week. A human only has so much willpower, amiright? So when we heard that a plan called the Fasting Mimicking Diet was getting a lot of buzz for its five-day-a-month fasting plan, we had to find out for ourselves if it was legit. After all, “fasting” is basically code for starving yourself. No bueno.Plus, research has shown that drastically cutting back on calories can slow your metabolism and force your body into "starvation mode," making it harder for you lose weight and keep it off.However, this diet promotes the idea of "fasting with food." That means eating tiny meals, which you purchase from the company, for just five days a month, to shift your body into a fasting state without completely giving … [Read more...] about What Is The Fasting Mimicking Diet—And Can It Help You Lose Weight?
We've been here before--about 10 years ago, in fact. The last time a diet craze swept the country, it ushered in more than 3,000 new food products on the wings of just three simple words: Eat less fat. And yet, in the ensuing decade, the number of overweight Americans increased by 15 percent, according to the National Center for Health Statistics, and the average American man's waist size increased by an inch and a half. Weight management became even more difficult, because the supermarket became more confusing, and the three simple words that were supposed to squeeze us back into our wedding suits let us down, terribly. And it's about to happen all over again. "Consumers think carb-free is calorie-free, which it's not," says Leslie Bonci, a spokeswoman for the American Dietetic Association (ADA)."They think someone's giving them permission to eat that food. And what's going to happen is, we're going to see people start to gain weight." In January of last year, more than … [Read more...] about How the Low-Carb Craze Is Making Us Fat
A new low-carb vs. low-fat diet has come out, and the Dr. Atkins camp is claiming victory, although the low-fat camp of Dr. Dean Ornish is crying foul. If Atkins were still alive, maybe the 2 docs would have been headlining UFC 86...But back to the low-fat vs. low-carb study...According to the NY Times..."In a tightly controlled dieting experiment, obese people lost an average of just 6 to 10 pounds over two years.The study, published in The New England Journal of Medicine, was supposed to determine which of three types of diets works best. Instead, the results highlight the difficulty of weight loss and the fact that most diets do not work well.The researchers followed 322 dieters, 277 men and 45 women. The dieters were assigned to follow one of three types of diets — a diet with about 30 percent fat, based on American Heart Association guidelines; a Mediterranean diet; and a low-carbohydrate diet based on the Atkins diet plan. The study was partly financed by the Atkins … [Read more...] about New Low-Carb vs. Low-Fat Diet Study
If you search the internet for diet tips, you can easily read over a million tips. However, not all diet tips are good tips. If you are tired of filtering your diet tips, here are seven tips to avoid. If you avoid these tips, then you can go from there. 1. Intermittent Fasting Intermittent fasting is when you are on a diet that has a cycle of fasting and non-fasting. Most people do it because they feel that is is spiritual and healthy for their minds. Some go as far as believing that intermittent fasting can help prevent disease and the signs of aging. Intermittent fasting deprives your body of key nutrients. You can go days without eating or period of hours every day. For example, some was fasting last from dawn to dusk. It is not smart to eat when you are not hungry. However, going days without eating to lose weight is not healthy. Your blood sugar can crash. Your metabolism will slow down, because food is fuel for it. You can also suffer from depression and moodiness. Plus, … [Read more...] about Ignore these 7 Diet Tips, If You want to Lose Weight