- 5 latest diet trends: fact vs fiction
- 5 diet trends 2019
- Diet & Weight Loss
- Continuing popularity of meal replacement products
- The rise of complex carbohydrates
- Rise of multi-level marketers
- The millennial way of dieting
5 latest diet trends: fact vs fiction
5 diet trends 2019
There are many factors to consider when it comes to finding an eating plan that suits you. Is it practical for your current lifestyle? Will you feel satisfied? Will it help you to create lasting change?
Thanks to its flexible approach that’s backed by more than 90 clinical trials showing long-term effectiveness, WW was rated #1 weight loss diet in 2018. Because the programme doesn’t cut out any food groups, you still have the freedom to enjoy all the foods you love while living a healthier lifestyle.
If you were thinking of trying some of the other trending diets out there, here’s what you need to know…
1. The keto diet
Eating a diet that’s very low in carbohydrates and moderate in protein, so that 70 to 80 per cent of your total energy intake comes from fat.
The theory is
That if you deprive your body of its main source of energy (glucose from carbohydrate-containing foods), 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.
The science says
That a ketogenic diet may benefit people living with specific health concerns, including epilepsy, some types of cancer and even dementia. Some studies have shown it can also result in short-term weight loss, as well as delivering positive impacts on blood pressure, cholesterol levels, and blood sugar. But not only did a review study published in 2013 find that after a year, these effects weren’t significantly different to those achieved via conventional weight loss methods, research has also shown that dropout rates are high among people following a keto diet because it’s restrictive.
While restrictive weight-loss diets might work in the short term, the majority of people using them regain that weight, and often more, 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’. Plus, because it takes valuable sources of fibre off the table, it may increase your risk of bowel cancer if it’s used long term. There’s also a risk that ketone levels can climb too high, causing a dangerous condition called ketoacidosis, where acid levels in the blood reach toxic levels.
NOW READ: WW vs. keto
2. 16:8 fasting
Fasting for 16 continuous hours, then being free to eat whatever you like for the other eight, every day. Currently, the most widely researched approach is taking the eight-hour eating window between 10am and 6pm.
That it’s an easier, more convenient way to lose weight than eating plans that require counting calories. Plus, like all intermittent fasting (IF) diets, it promises improvements in markers of health typically associated with an increased risk of disease, such as high blood pressure and high cholesterol levels.
That after 12 weeks, people doing the 16:8 diet lost three per cent of their body weight and had lower blood pressure. That’s according to a small study – one of the few to put this form of IF under the microscope – published in June 2018. The 16:8 diet’s impact on long-term weight loss isn’t yet clear, but research into the dropout rates associated with all IF methods suggests that, in fact, they’re no easier to follow and maintain than weight loss methods that require counting calories.
Watching the clock rather than what you eat might sound easier, but, as well as the risk of feeling excessively hungry towards the end of the 16-hour fast, not being able to eat after 6pm can seriously limit your lifestyle, making it hard to achieve every single day. And, while simply delaying the eating window might seem like a fix, IF experts don’t recommend it. As with all IF diets, concerns have also been raised that people will ‘overdo’ it during the non-fasting period (although the most recent 16:8 research suggests this doesn’t happen), that they don’t promote or support healthy food choices and may even encourage unhealthy behaviours, such as an increased fixation on food.
3. Alkaline diet
Limiting your intake of foods that have been labelled as ‘acid forming’, like meat, fish, dairy, grains, alcohol and highly processed foods and refined sugars, while bumping up your intake of alkaline forming foods, like fruit and vegies. You can also buy alkaline water to drink.
That by doing this, you can regulate your body’s pH level, lowering its acidity to reduce inflammation and protect against osteoporosis and a range of other chronic diseases. Increased weight loss is said to be another side effect of making your body more alkaline.
That sticking to an alkaline diet can lower the acidity of urine, which may discourage the growth of the bacteria responsible for urinary tract infections. However, it won’t affect the pH of your blood or your body. So, while a 2012 review study did make the connection between eating an alkaline diet with better bone and muscle health and even a reduction in back pain, more recent research questions those claims, finding it has no bearing on serious diseases like osteoporosis or cancer. In fact, according to research published in 2017, there is no high-quality evidence to support the idea that dietary acid changes the body’s pH or causes disease.
While some of the dietary advice the alkaline diet promotes, like cutting back on highly processed foods and alcohol, and eating plenty of fruit and veggies, is healthy, a lot of them aren’t. Removing foods like fish, wholegrains, lean meats, and low-fat dairy is not only restrictive, it eliminates valuable sources of essential vitamins and minerals, which risks dietary deficiencies. Plus, while the reduction in calories created by eating mainly fruit and veggies might lead to short-term weight loss, this isn’t backed up by credible studies and isn’t sustainable in the long term.
4. Blood type diet
Tailoring your diet to suit your blood type. So, while people with type O blood are prescribed a diet rich in animal protein but light on grains, type As should stick to a vegetarian diet. Types B and AB should eat slightly differently again.
That your blood type reflects your ancestry, and that people with different blood types process food differently. Eating the ‘right’ diet for your blood type means you’re eating the way your ancestors did, which can improve health and decrease the risk of chronic diseases, like heart disease.
That while your inherited blood type may have a role to play in increasing or decreasing the risk of heart disease, as well as some types of cancer, research has failed to prove that what you eat has any influence over this. In fact, not only did a 2013 review of more than 1400 blood type diet studies report that no evidence currently exists to validate the supposed health benefits of this eating plan, research released in 2018 went further, stating that the theory behind this diet just doesn’t stack up.
All four of the blood type eating plans focus on nutritious, whole foods, over heavily processed, refined ones, which explains why in a 2014 study, they delivered improvements on heart disease risk factors like waist circumference and blood pressure. But that same study showed that the improvements were independent of blood type – so everyone eating the type-A diet benefited, regardless of their blood type. Plus, not only are all four of the eating plans restrictive in their own ways, they also all eliminate whole food groups, which could lead to dietary deficiencies in vital nutrients.
5. Mediterranean diet
Sticking to a plant-based diet, which means eating wholegrains, olive oil, fruits, veggies, legumes, nuts, herbs and spices on a daily basis. Animal-based proteins like eggs and dairy should be eaten a few times a week, fish or chicken twice weekly, and red meat just a few times a month.
It’s a diet that mimics how a population eat in a part of Greece that’s been identified as one of the world’s Blue Zones, a collection of five geographical regions that are home to the world’s longest-lived people.
That eating like they do in the Mediterranean does have a number of impressive health benefits. Among other things, research shows it lowers the risk of heart disease by 47 per cent over a 10-year period, offers some protection against age-related brain shrinkage, and may deliver higher muscle mass and bone density after menopause. A large study of more than 10,500 women also found that those who followed a Mediterranean-style diet were 46 per cent more likely to age healthfully, as a result. When it comes to long-term weight loss, a 2016 review of five trials discovered that sticking to a Mediterranean diet was more effective than low-fat diets for delivering and maintaining weight loss past 12 months, although it didn’t perform any better than most other weight loss diets.
The Mediterranean diet has a lot going for it. Something to watch out for is that, because there’s no consensus on specific amounts of foods or portion sizes, there’s a chance it could lead to weight gain given that there’s a strong emphasis on foods that are rich in fats, albeit healthy ones. That said, a study published two years ago suggests any weight gain associated with eating the high-in-healthy-fat Mediterranean diet isn’t likely to be significant. The other thing to remember is that enjoying the health benefits associated with the Mediterranean diet relies on eating the entire combination of the foods it encourages, rather than any one or two in isolation. Without a specific structure to follow, some people may find achieving that, as well as the reliance on daily plant-based meals, tricky to achieve.
By Karina Lichtenstein on 12/24/2019 2:57 PM
Source: MedicineNet Health News
Is losing weight and eating healthier one of your New Year’s resolutions? You’re not alone. Losing weight, eating better, and exercising are frequent New Year’s goals. Before you gear up for 2020, let’s revisit the top 10 diet trends searched in Google in 2019.
Intermittent Fasting: This popular diet involves cycling periods between eating and not eating. Intermittent fasting may mean you eat just 20 to 25 percent of the recommended caloric intake for a day or you restrict eating to an 8- to 12- hour period within 24 hours, according to EatRight.org. Or you may not eat at all on certain days.
Some studies show intermittent fasting does help people lose weight in the short-term, but more research is needed to investigate the long-term effects, according to EatRight.org.
MedicineNet’s Melinda Ratini, DO, says, “There’s also research showing that certain types of fasting may help improve your cholesterol, blood pressure, glucose levels, insulin sensitivity, and other health issues.”
Dr. Sebi Diet: According to his website, Dr. Sebi was a Honduran herbalist who developed a vegan, plant-based diet consisting of certain approved fruits, vegetables, grains, seeds, nuts, oils, and herbs. He claimed the diet along with his supplements would alkalize the blood and improve detoxification and boost health. The Physician’s Committee for Responsible Medicine notes that plant-based diets that are high in fiber help people lose weight.
Noom Diet: Noom is a weight loss app that encourages users to achieve long-term results by changing habits and behaviors, according to the company’s website. The app allows users to track calories, food intake, exercise, weight, blood pressure, and blood sugar. One-on-one coaching is available. Results of one study published in Scientific Reports found that approximately 78 percent of Noom app users decreased body weight while using the app.
1200 Calories Diet: This diet is exactly what it sounds like. It involves eating just 1,200 calories per day. Since most people need more calories than this per day, sticking to this diet results in a loss of 1 to 11/2 pounds per week, according to the NIH National Heart, Lung, and Blood Institute. Results of some animal studies suggest lower calorie diets may help increase lifespan and reduce the risk of cancer, heart disease, and diabetes. Human studies are needed to confirm the results in people, according to the NIH.
GOLO Diet: The GOLO diet promises to promote weight loss by balancing hormone levels and keeping blood sugar stable, according to the company website. The diet consists of foods that have a low-glycemic index like fruits, vegetables, healthy fats, proteins, and whole grains. The plan includes the use of supplements and includes exercise. Results of company-funded studies suggest the program helps people lose weight, according to the GOLO website.
Dubrow Diet: Developed by reality TV stars Dr. Terry Dubrow and his wife, Heather Dubrow, the Dubrow diet is a low-carb eating plan that includes intermittent fasting, according to the couple’s book, The Dubrow Diet: Interval Eating to Lose Weight and Feel Ageless. The couple contends the diet improves blood sugar control, boosts fat burning, increases energy, and slows down aging. According to EatRight.org, intermittent fasting may or may not aid in weight loss.
Sirtfood Diet: The sirtfood diet is a calorie-restricted eating plan that encourages consumption of polyphenol-rich foods that mildly stress cells and turn on the metabolism-boosting SIRT1 gene, according to the Sirtfood Diet company website. Foods like kale, red wine, and dark chocolate, are part of the diet. Does the sirtfood diet lead to weight loss? The NIH says calorie- restricted diets do encourage weight loss.
No Carbs No Sugar Diet: A no carbs no sugar diet is more extreme than a low-carb diet. It eliminates many healthy high-fiber fruits, vegetables, beans, and whole grains. The diet is highly restrictive and may lead to nutrient deficiencies. Can eating this way help you lose weight? Results of studies published in the New England Journal of Medicine and the American Journal of Epidemiology show mixed results. Some suggest low- and no-carb diets promote weight loss while others suggest no- and low-carb diets are no more effective for long-term weight loss than other diet strategies.
Trying to decrease your sugar intake? Dr. Ratini suggests retraining your taste buds by decreasing the amount of sweet foods you eat each week. You’ll gradually lose your taste for the sweet stuff.
Endomorph Diet: The endomorph diet is touted as the optimal diet for those who have an endomorph body type, according the American Council on Exercise (ACE). Endomorphs are curvaceous and full-figured with medium-to-large bones. This type tends to gain weight easily, so ACE recommends endomorphs eat a diet comprised of protein, vegetables, healthy fats, and smaller amounts of high-fiber, unrefined grains like quinoa and amaranth. The diet discourages endomorphs from eating white bread, white rice, processed foods, red meat, excess sodium, and fried foods.
JLo Diet: Legendary Jennifer Lopez turned 50 this year. Her trainer and life coach Dodd Romero revealed in US Weekly the star’s diet and exercise regimen that keeps her in shape and looking young. Romero said Lopez eats lean protein, fish, nuts, berries, and complex carbs like brown rice, sweet potatoes, oatmeal, and quinoa. In January 2019, JLo and her fiancé, Alex Rodriguez, asked Instagram followers to join them in a 10-Day No Carbs No Sugar Diet challenge.
Weight loss occurs in the belly before anywhere else. See Answer
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Diet & Weight Loss
A healthy weight is an important element of good health. How much you eat—and what you eat—play central roles in maintaining a healthy weight or losing weight. Exercise is the other key actor.
For years, low-fat diets were thought to be the best way to lose weight. A growing body of evidence shows that low-fat diets often don’t work, in part because these diets often replace fat with easily digested carbohydrates.
Hundreds of diets have been created, many promising fast and permanent weight loss. Remember the cabbage soup diet? The grapefruit diet? How about the Hollywood 48 Hour Miracle diet, the caveman diet, the Subway diet, the apple cider vinegar diet, and a host of forgettable celebrity diets?
The truth is, almost any diet will work if it helps you take in fewer calories. Diets do this in two main ways:
- getting you to eat certain “good” foods and/or avoid “bad” ones
- changing how you behave and the ways you think or feel about food
The best diet for losing weight is one that is good for all parts of your body, from your brain to your toes, and not just for your waistline. It is also one you can live with for a long time. In other words, a diet that offers plenty of good tasting and healthy choices, banishes few foods, and doesn’t require an extensive and expensive list of groceries or supplements.
One diet that fills the bill is a Mediterranean-type diet. Such a diet—and there are many variations—usually includes:
- several servings of fruits and vegetables a day
- whole-grain breads and cereals
- healthy fats from nuts, seeds, and olive oil
- lean protein from poultry, fish, and beans
- limited amounts of red meat
- moderate wine consumption with meals (no more than two glasses a day for men; no more than one a day for women
A Mediterranean-style diet is a flexible eating pattern. People who follow such diets tend to have lower rates of heart disease, diabetes, dementia, and other chronic conditions.
People are always looking for easy, fast ways to lose weight and get in shape while putting in minimal time and effort. Losing weight and keeping it off is a virtually universal challenge that countless women struggle with throughout their lives. Unfortunately, the road toward safe, healthy, long-term weight loss is long and often requires a complete lifestyle change—depending on your original diet and exercise regimen, or lack thereof.
It only makes sense that such a common and frustrating problem would cause so many people to seek out quick and easy solutions to help them get their dream bikini body and feel more confident in their lingerie which you can find at Hauteflair. As such, different “get fit quick” weight loss tactics go in and out of fashion like different styles of jeans.
Unfortunately, many weight loss/fitness products and diet plans that promise to help you “lose 50 pounds in 5 weeks” or “get an hourglass figure by Friday” often turn out to be little more than gimmicks that are designed to take money from people who are just looking for a little extra help reaching their fitness and weight loss goals. Or worse, some of these weight loss strategies can actually slow down your metabolism and cause long-term health problems.
That being said, some weight loss tactics that are “trendy” really are worth your time. How safe—or unsafe—is the current hottest weight loss trends? Are they effective? Are any of them dangerous or do any of them have the potential to cause long-term damage to your metabolism or general health? Read on to learn more about three of the top weight loss trends of 2019 and whether or not any of them are worth trying for yourself.
1. Intermittent Fasting
Intermittent fasting is a common theme among many cultures and religions. However, it has more recently become more popular as an unrelated weight loss strategy. Intermittent fasting to lose weight involves eating throughout 6 to 8 hours during the day and avoiding food for the other 14 to 16 hours of the day.
This weight loss strategy can be effective and can help you lose weight and keep it off, but it can be tricky to do safely. Fasting is dangerous for some groups, such as pregnant women, or anyone who might be seriously adversely affected by hormonal changes from drastic shifts in your eating schedule. If you want to try intermittent fasting, it is also important to track your calories to make sure you are eating enough throughout the smaller window of time during the day when you are not fasting.
One of the advantages of intermittent fasting as a weight loss strategy is that it only involves eating on a certain schedule. It does not require you to eat or avoid certain foods. This design eliminates the frustration of not being able to indulge in eating what you want or what the people around you are eating, which is a challenging factor in most diet plans and leads to ultimate failure for many people.
2. Waist Training
At its core, waist training is nothing new. Women have been wearing garments of some sort or another to create the illusion of an hourglass figure for hundreds of years. However, there are differences between corsets and waist trainers, and the craze of women wearing waist trainers specifically to change the shape of their midsection and promote faster, easier weight loss.
Waist training should not be dangerous unless you do something wrong, such as or wearing the wrong size or failing to ease into waist training. It is also important to keep in mind that waist training on its own is ineffective as a weight loss technique. It can help speed up weight loss and make it easier to shed pounds, but you must pair it with a healthy diet and exercise routine to reach your fitness goals.
3. Keto Diet
The ketogenic (kept) diet is a low-carb, high-fat diet plan. It basically the modern, amped-up version of the low-carb diet trends of decades past. The idea behind the keto diet is that eating a lot of fat and very few carbs put your body into ketosis, which is a metabolic state that promotes faster and easier weight loss.
Many women find amazing weight loss success on the keto diet. It is especially popular among people who have had trouble losing weight and keeping it off on other diet plans in the past. As long as you are a generally healthy individual to start, you shouldn’t have problems staying healthy on the keto diet as long as you stick to the recommended daily intakes of carbs, fat, and protein in order to ensure you are consuming all of the nutrients you need.
“There’s no one size fits all,” she said.
FASTING ON TRIAL
Obesity experts have become interested in intermittent fasting, but studies on the diet are still emerging. For now, limited research suggests it may not be any better for weight loss than conventional calorie-cutting over the long term.
“Unfortunately, intermittent fasting gets a little hyped,” said Courtney Peterson, who studies the diet at the University of Alabama at Birmingham.
Still, some fasting approaches may be more effective than others. And Peterson notes the difficulty of designing studies that definitively capture a diet’s effects. That’s in part because so many other variables could be at play.
For instance, researchers are looking at whether any benefits of intermittent fasting might be tied to when the eating period falls and fluctuations in how well our bodies process food throughout the day.
Some health experts say intermittent fasting might be too difficult for many people. They point to a study of 100 people where those placed in the alternate-day fasting group lost around the same amount of weight as those on conventional calorie-restriction diets over time. But the fasting group had a dropout rate of 38%, compared with 29% for the conventional diet group.
But intermittent fasting may be easier than other diets for people who already skip meals when they’re too busy, said Varady of the University of Illinois at Chicago.
To make weight loss stick, she said people should pick diets that resemble how they already eat.
“Different diets do work for different people,” she said.
The Associated Press Health and Science Department receives support from the Howard Hughes Medical Institute’s Department of Science Education. The AP is solely responsible for all content.
Staying in shape, getting fit, being active, and eating healthy is one of the most hyped things in the world. The fitness craze has consumed a majority of the world’s population, with people trying a variety of methods to achieve one single goal: weight loss. People’s willingness to spend considerably to achieve weight loss has created a lucrative market for players in the weight loss industry. The opportunity for weight loss supplement manufacturers, training program moderators, healthcare brands, and fitness equipment manufacturers has opened up significantly as the majority of the world’s population is rapidly jumping on the fitness bandwagon. Numerous reports estimate the weight loss market in the US itself to be worth $66 billion. High rates of obesity, low unemployment, higher disposable income, and sedentary lifestyles are boosting the market for the weight loss industry. As a result, numerous brands have made attempts to enter and gain a foothold in this lucrative market, making it intensely competitive. So here are the trends you should be familiar with to gain an upper hand in this market.
Continuing popularity of meal replacement products
Health brands have been successful in placing meal replacement product as a healthy alternative to regular foods. Although the cost runs on the higher side, meal replacement offers benefits of being portable and healthy. A meal replacement product has an adequate amount of protein with lower carb and fat content, which eventually helps in meeting the weight loss goals. It is estimated that the sales of shakes and bars will outgrow the sales of OTC diet pills by the year 2022. The market for meal replacement products is experiencing a healthy growth and is already worth $4 billion in the US.
The rise of complex carbohydrates
For a long time, fats were looked upon with an evil eye as they are responsible for obesity. However, numerous studies have diverted the attention to carbohydrates – simple carbohydrates to be precise. Numerous government food authorities have also credited the survey by warning the public of the dangers of over-consumption of simple carbohydrates. As a result, companies have been focusing on products with complex carbohydrates including whole grain oatmeal, pasta, and bread.
Rise of multi-level marketers
The multi-level market for weight loss products in the US itself is worth $2 billion with multiple companies entering the market each year. The rising cases of obesity are urging consumers to help other consumers to lead a healthier lifestyle. The multi-level marketing in the weight loss industry is picking up the pace because people tend to give more weight to success stories of individuals rather than try weight loss products which are advertised. Companies such as Shaklee, Herbalife, and Isagenix are pioneers of this multi-level marketing programs in the weight loss industry.
The millennial way of dieting
The modern-day weight loss efforts are considerably different than the weight loss programs followed by the Baby Boomers. The Millennials are more focused on clean eating, convenience, exercise, and avoiding sugars and highly processed foods. The limited income of the Millennials would urge them to favor inexpensive and convenient diet plans. As a result, the market for diet websites and apps, OTC meal replacement, zero calorie drinks, and low-fat foods are growing.
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