CLOSE
Tags Posts tagged with "Dieting"

Dieting

by -
0 1074
Ketogenic Diet
Making sense of the latest health trends

By Melissa Arnold

Low fat or full fat? Splenda, stevia or cane sugar? Three large meals or six small ones? New schools of thought and trends surrounding healthy eating are cropping up all the time, and it’s easy to feel overwhelmed or confused, especially when the advice is conflicting. 

Whether you’ve been using a particular weight loss plan with accurate information is key. Dr. Konstantinos Spaniolas, Associate Director of the Stony Brook Medicine Bariatric and Metabolic Weight Loss Center, has given us his take on three of the most popular diet trends, the Ketogenic Diet, Clean Eating and Intermittent Fasting.

The Ketogenic Diet 

(also known as keto)

The basics: The keto diet uses the body’s metabolic processes to its advantage. In keto, carbs are drastically limited, which lowers glucose and insulin levels. Without glucose to use as its typical fuel, the body enters a state called ketosis, where fat is burned almost exclusively. Lots of unsaturated (healthy) fats, dairy products and moderate amounts of protein are central to going keto. Say goodbye to carbs and sugar, not only in forms like bread and pasta, but also in most fruits and some vegetables.

What it’s like: Tom Walheim, Sr., a 56-year-old engineer from Mullica Hill, N.J., started to search for a diet plan in 2018 when he acknowledged he wasn’t feeling as good as he did when he was younger. After trying other diets, he chose keto because it was easy to implement and would fit in well with his lifestyle. All three of Walheim’s children have celiac disease, so their home was already gluten free.

“Having already eliminated carbs, I had already separated myself from the things that would be tough for a lot of people to give up,” Walheim said. The first 15 pounds came off quickly, and within about six months he’d lost 40 pounds. Ultimately, Walheim has maintained a ketogenic diet for more than two years and plans to continue. 

“I love to grill, and I’ve rediscovered cooking through learning different keto recipes, like Instant Pot chili. And I’ve never felt deprived — I will occasionally have a cheat day when celebrating a special occasion with my family. For example, I enjoyed the cake at my daughter’s wedding this fall.”

Pros: Weight loss can be significant and quick, especially early on. Lovers of fatty foods can enjoy plenty of their favorites — keto is sometimes nicknamed the “butter and bacon diet.”

Cons: It takes time for the body to adjust to going keto, and you may feel moody, groggy, constipated or just unwell. The body can rebel when you begin to transition off of keto as well, causing gastrointestinal issues and even weight gain.

Dr. Spaniolas’ take: “In the keto diet, there’s an introductory week that is very low calorie, and that can be a problem for some people. With any diet that restricts certain foods, you can expect a period of adjustment, but most people tolerate it well. It’s important to stay well-hydrated to minimize risk of constipation and boost your overall wellbeing.

Clean Eating 
Paleo Diet

(also known as the Paleo Diet or Whole30, among others)

The basics: Generally speaking, eating clean is about sticking to foods that are in their natural, whole or unprocessed form. According to the Paleo Diet’s official website, this healthy eating strategy emphasizes foods eaten by our hunter-gatherer ancestors. That means lots of veggies, fruits, meat, eggs and some fats and oils are in, whole grains, dairy, processed foods and refined sugars are out. Different plans will vary their lists of acceptable foods.

What it’s like: As a captain in the U.S. Air Force, Gemma Fiduk works hard to ensure she remains healthy and fit. When it comes to dieting, she takes a balanced approach of eating well-rounded, nutritious meals along with occasional treats.

“In 2015, I was stationed in Little Rock, Arkansas. I was a physical training officer at the time, so I was trying to take a lot of courses on fitness and nutrition to better support my airmen,” said Fiduk, who’s now stationed in Fairborn, Ohio. “The gym on base offered a lot of different seminars and workshops, and one of them was about Whole30.”

Armed with information from the seminar and the official Whole30 book by Melissa Hartwig Urban, Fiduk said she was excited to give the program a try. 

“The program doesn’t hide that it takes discipline, but they prepare you well for the experience and I love a good challenge. Besides, it’s only 30 days,” she said. “I came away with a better understanding of my own body and the foods that were and weren’t best for me.”

While she didn’t weigh herself after completing Whole30, Fiduk noted a definite reduction in bloating and positive changes in her figure. After the initial cravings passed, she loved the sense of physical wellbeing and accomplishment that came along with cooking at home.

She admits that it can be easy to fall into eating the same meals repetitively or feeling bored with the menu, but said it’s easy to find a wealth of clean recipes online for those willing to look. The Whole30 website offers meal planning and grocery delivery services for a fee.

Pros: In the case of Whole30, the diet has a defined start and end date.

Cons: Lots of advance planning and shopping is required, and finding compliant ingredients or condiments can be tricky in regular grocery stores.

Dr. Spaniolas’ take: “The idea with clean eating is to take yourself back to the most basic nutrients. It’s less about weight loss than it is about overall wellbeing, and in the case of Whole30, it’s not meant to be a forever plan — you take it on for a set period of time and then return to eating normally.

Intermittent Fasting
Intermittent Fasting

(Also known as intermittent energy restriction)

The basics: Fasting is as simple as it sounds — not eating anything for a set period of time. By restricting the time spent eating, the body is said to better regulate blood sugar and increase the ability to burn fat. Options abound with fasting, including daily fasts of 12 to 20 hours, restricting eating hours only on certain days, or not eating at all for one or two days each week. During eating periods, a normal diet is consumed — calories are not restricted.

Pros: You can eat whatever you want — there are no forbidden foods. Fasting requires little preparation and can be started and stopped as your lifestyle requires.

Cons: Getting used to hunger pangs can be tough, and social situations might be hard to deal with if you’re the only one not eating.

What it’s like: Jeena Rudy, 26, of Setauket, was a college athlete and swim coach in her native California before becoming a missionary three years ago. She admitted her work with college students can make it too easy to make unhealthy food choices or overeat.

“One of my brothers is two years older than I am, and a few years ago he mentioned that his cholesterol was too high,” Rudy said. “I started to gain a little weight once I wasn’t swimming 40 hours a week, and I didn’t want to end up developing health issues. That conversation really motivated me to try intermittent fasting.”

Rudy fasted daily for 16 to 20 hours over a period of several months. She ultimately lost some weight and said she became more mindful about what she was eating.

“Fasting changed the way I think about food. I learned more about what foods help me to feel my best, too. Like right now I need to eat breakfast and could just grab a bagel, but making eggs would be a better, healthier option for me. I’m planning to take up fasting again in the future.”

Dr. Spaniolas’ take: “Again, staying hydrated will help you in fasting because it can quell hunger pains by keeping something in your stomach. I tell people to aim for at least 64 ounces a day, and if they can get closer to 100 ounces, that’s even better. Very low caloric plans, where people consume 600 calories a day for extended periods of time, should only be done under medical supervision, especially if you have health issues.

The best dietary plan is the one that works well for you. But just because a particular plan works well for one person doesn’t mean it will be the right one for someone else. For some people, giving up carbohydrates is easy, while others can’t give up fruits or go longer periods without eating. It’s about finding what fits best with your preferences, habits and lifestyle, and ultimately whether or not you can stick with it. 

Try something out for a week or two and see how you like it, but don’t combine diets. For some, dieting isn’t the best way to lose weight. If you’re having difficulty losing weight on your own, checking in with a physician to consider more targeted options can help. Remember to stay active as well, aiming for at least 10,000 steps a day or 30 minutes of exercise several times a week.” 

Remember to talk with your doctor before making any significant changes to your diet or exercise routine.

 

by -
0 53

Your guide to a healthy winter

By Lisa Steuer

It’s easy to become sedentary and gain a little extra weight during the winter. After all, the frigid temperatures tend to keep us indoors, there are holiday parties with goodies that tempt us and an extra weight gain can simply be hidden under a few more layers of clothing.

But if you take a few steps toward your health and fitness this winter, you can lose or maintain your weight and then be prepared to be in your best shape when the warmer months hit yet again. Here are some tips to keep you on track this winter.

Plan it out
Each Sunday, take the time to look at what you’re doing the week ahead. Plan out what days you’ll work out and what the workout will be. Scheduling them in like appointments may just become habit and make you less likely to miss them. Plus, prepare your healthy meals for the week on Sunday to save time and make it easier to stay on track during the week. For a simple guide to food prep, visit www.fitnessrxwomen.com and search for the article “10 Tips for a Quicker and Easier Food Prep.”

Work out — no excuses
Living a fit lifestyle doesn’t mean you have to miss out on sweet treats at holiday parties and other gatherings. If you know you’re going to be indulging in a few extra calories one day, be absolutely sure to get in a workout that morning so you don’t feel too guilty about it.

Eat beforehand
Before a party or gathering, have a satisfying but healthy snack like a protein shake or fruit like a banana so that you don’t attend the party starving and end up making poor food choices due to being so hungry.

Fill up on veggies
When you go to a party, go right to the veggie tray and fill up.

Stay away from eggnog and other high-calorie drinks
If having alcohol at a party, try a glass of dry red wine or vodka with cranberry. Liquid calories can add up extremely fast. If you do drink alcohol, make sure you’re also drinking plenty of water.

Experiment with healthy baking and cooking
A lot of times, with a few simple substitutions, it’s easy to cook and bake healthier without sacrificing taste. For example, you probably won’t be able to tell the difference if you use Greek yogurt in place of sour cream on lean chicken tacos. Visit www.fitnessrxwomen.com for tons of healthy, easy and delicious meals and desserts that won’t leave you feeling like you’re missing out on your favorite foods.

Fitness classes
Taking fitness classes can help keep you motivated, and you may even meet new friends who can help inspire you to get to class. The instructor running the class can help, too. Let him or her know your fitness goals for the winter, and they can probably help give you that extra push and also offer suggestions to help you meet those goals.

Work out at home
When it’s cold and snowy, you may be more likely to make excuses to stay home and avoid the gym. Instead, invest in a few simple items that don’t take up a lot of space but allow you to get a good workout in right in your living room — dumbbells, a medicine ball, exercise bands, etc. Try fitness DVDs and free on-demand fitness videos (if you have cable, go to the on-demand menu, select Free On Demand, then Sports then Exercise Sportskool).

Have an incentive
Check out www.dietbet.com and the app, which has games where players bet as little as $30 to meet a specific weight loss or fitness challenge within a specific time frame, and the winners split the pot. You can even start your own game and challenge your friends.

Sign up for a 5K
This will force you to get up and moving! Plus, meeting a challenge you never thought you could do is an indescribable feeling.

Don’t be so hard on yourself
If you overindulge a little bit over the holidays, don’t beat yourself up too much. The good news about getting fit and healthy is that you can always get back on track. Put it behind you, recommit yourself, have a goal and then get to work getting it done.

Lisa Steuer is the managing editor of FitnessRx for Women and FitnessRx for Men magazines. For more fitness tips, recipes, training videos and print-and-go workouts that you can take with you to the gym, visit www.fitnessrxformen.com and www.fitnessrxwomen.com.

by -
0 2157

By Lisa Steuer

In the 1990s, low-fat food products lined the shelves. Consumers believed that choosing a product with a low-fat label was essential for optimal health and fat loss. But today, experts say that a low-fat diet can be detrimental — as food that has the fat removed can instead be high in sugar and calories to make up for the lack of fat.

“The whole low-fat phase was problematic because people substituted refined carbohydrates, and that is a huge problem,” said Dr. Josephine Connolly-Schoonen, Ph.D., RD, the executive director of Stony Brook Medicine Nutrition Division and author of “Losing Weight Permanently with the Bull’s Eye Food Guide: Your Best Mix of Carbs, Proteins, and Fats.”

So with so many diets out there today, which work best for weight loss and health? Here is Connolly-Schoonen’s input.

Going Gluten Free
Gluten is a name for proteins found in wheat, and some common foods that contain gluten include pasta, bread, flour tortillas, oats, dressings, cereals, sauces and more. Go to any grocery store these days and you will most likely find a “gluten-free” section. And while people with Celiac disease cannot eat gluten because they will get sick, many people who aren’t allergic to gluten are touting the weight loss and health benefits of going gluten free.

But if you don’t have a gluten allergy, is it necessary or nutritionally wise to go gluten free?

“I think that many people are gluten intolerant and can benefit from a gluten-free diet,” said Connolly-Schoonen. “But, [it should be] a high-quality gluten-free diet — foods that never had gluten. So your starches are going to be from potato and rice and quinoa, not from gluten-free bread and gluten-free pasta.”

So while foods that are naturally gluten free are generally healthy, those who are not gluten-intolerant should be wary of processed foods that have had the gluten removed, as there now exists a big market and opportunity for companies wanting to take advantage of the gluten-free trend — and products such as “gluten-free cookies” may not necessarily be nutritionally sound.

“In my practice, I’ve seen many people benefit from gluten-free styles of eating, but using whole foods, not processed gluten-free food … A slice of gluten-free bread is rather small and has the same or perhaps a little bit more calories than regular bread,” said Connolly-Schoonen. “Foods that are naturally gluten-free are quite healthy and I really do think people may benefit from a gluten-free style of eating, but it has to be natural.”

The Paleo Diet and Going Vegan
The idea behind the paleo diet is that we should eat as our ancestors or “cavemen” ate, including meat, fish, vegetables and fruit, and excluding processed food, grains and dairy. And while many people have reportedly lost weight on the diet, some argue that the paleo diet does not necessarily follow what our ancestors ate, and there is now a market for processed paleo bars and drinks.

But Connolly-Schoonen says the concept of consuming fewer processed foods is a good one to follow, especially when it comes to sugar-laden beverages.

“With the advent of the high fructose corn syrup, it became so cheap to make sweetened beverages … that have the equivalent of 17, 19, 20 packets of sugar in them, and we genetically cannot handle that.”

In addition, some people choose to go vegan or vegetarian for a variety of reasons — moral, health or a combination. Both vegans and vegetarians do not eat meat, fish or poultry, while vegans also do not use other animal products and byproducts, such as eggs, honey, cosmetics, and more.

“I don’t think you need to be a vegetarian to be at your optimal health, but there is a lot of research over an extended period of time showing that vegetarians, more than vegans, who eat a high-quality vegetarian diet — so no Snickers bars — do quite well in terms of decreasing the risk for chronic illnesses like diabetes and heart disease, and there really is a lot of research behind the vegetarian diet to support that,” said Connolly-Schoonen. “Vegan diets could be healthy, but it’s much more challenging to make sure that you get all of your micronutrients.”

Juicing Up
Juicing is still considered healthy in moderation and as a quick way to get antioxidants. But when you use a juicer, the juice is extracted from fruits and vegetables, leaving behind a pulp that is often thrown away. In addition, this strips the fruit of its fiber but leaves the sugar.

“Even if you’re juicing vegetables, you’re still getting the sugar … and making the sugar much more highly available,” said Connolly-Schoonen. “And most people are more satiated when they chew their food.”

In addition, many people subscribe to the idea of doing juicing “detoxes” or “cleanses” every so often — which have found to be not really necessary, as we already have a natural detoxification system that occurs in our livers. In addition, any sort of diet that deprives one of nutrients is never a great idea. Instead, work on supporting your body’s natural ability to detox.

“If you have an unhealthy gut environment, you’re taxing your liver’s detoxification system. So first you want to have a healthy gut environment, which means lots of fiber and a good source of probiotics,” said Connolly-Schoonen. “Then you need to support your liver’s detoxification system with a wide array of micronutrients, which is going to come from a wide array of whole foods like protein, fish, lean meats, beans and then your vegetables, fruits and nuts.”

The Bottom Line
Instead of following a super strict diet, you may want to simply remember Connolly-Schoonen’s “two key factors” for healthy nutrition: quality and quantity. In terms of quality, choose foods that are less processed — lean proteins like chicken and fish, a huge variety of vegetables, beans, nuts and olive oil for healthy fats.

Once one works on the quality of foods in his or her diet, “it’s been my experience that patients can then much more easily work on moderating the quantity,” she said. “Once you’re eating whole foods and you’re mixing your quality proteins and fats, it becomes much easier to manage your appetite.”

Does this mean you can never have dessert again? Not at all.

“I tell patients if you’re eating ice cream, it should be real ice cream made from whole milk fat and real sugar. You shouldn’t get artificially sweetened products,” she said. “When you want chocolate and you want ice cream, have the real stuff. And that you should be able to include in your diet, maybe not every day, maybe a few times a week — it all just depends on how active you are.”

Lisa Steuer is the managing editor of FitnessRx for Women and FitnessRx for Men magazines. For fitness tips, training videos and healthy recipes, visit www.fitnessrxformen.com and www.fitnessrxwomen.com.

TBR News Media is your local news and entertainment website.
We provide you with the latest breaking news and information for your community.
Contact us: [email protected]

Most Viewed

©