While this principle is typically accurate for most people, it does not imply that you should be counting every calorie you consume Calories Nutrition Food Exercise Concept

Effective Weight Loss Strategies

Focus on Addition, Not Restriction:

Instead of fixating on what to eliminate from your diet, think about nutritious foods you can add. For example, experiment with Brussels sprouts or incorporate more beans through dips and soups. By focusing on addition, you may not miss the foods you’re reducing.

Practice Mindful Eating:

Avoid distractions during meals to help you recognize fullness and enjoy your food more. Research indicates that mindful eating can aid in weight loss and maintenance without calorie counting. Try stepping away from your desk for lunch and avoiding screens during meals.

Prioritize Protein:

Protein is highly satiating and can help control your appetite. Eating protein-rich foods first can reduce overall intake and stabilize blood sugar levels, particularly in those with type 2 diabetes. Make sure to include a protein source in every meal.

Stay Hydrated:

Drinking enough water daily is crucial for weight loss. Proper hydration prevents confusing thirst with hunger and supports digestion and metabolism. Aim for at least eight cups of water daily and enhance its flavor with fruit or herbs if needed.

Limit Processed Foods:

Ultra-processed foods like chips, soda, and candy are linked to poor health outcomes. Replace them with whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Start by swapping one processed item with a healthier alternative, like oatmeal with fresh fruit instead of sugary cereal.

Create Barriers to Unhealthy Foods:

To avoid overeating unhealthy snacks, try not to keep them at home. If you do crave something specific, buy a single serving rather than keeping larger quantities at home. For example, enjoy a scoop of ice cream at a shop rather than buying a whole carton.

Increase Physical Activity:

Exercise is crucial for weight loss and overall health. Incorporate more movement into your daily routine, such as taking walks during lunch breaks, using stairs, parking further away, or having walking meetings. Combining exercise with a healthy diet is more effective than focusing on one alone.

Reduce Alcohol Consumption:

Cutting back on alcohol can significantly aid weight loss. Start by reducing the frequency of your drinks and replacing them with non-alcoholic alternatives like mocktails or flavored seltzers. Gradually limit alcohol to once a week or less.

Cook More at Home:

Restaurant meals are often high in calories, fats, and sodium. Cooking at home with fresh ingredients helps you control your diet better. Experiment with new healthy recipes weekly. When ordering takeout, choose options with plenty of vegetables, lean proteins, and whole grains.

Choose Healthy Snacks:

Snacks don’t have to be unhealthy. Swap chips or candy bars for nutritious options like carrots with hummus, Greek yogurt with berries, or raw nuts with dried fruit. Aim for snacks that combine protein and fiber to keep you satisfied longer.

These tips will help you maintain your diet and keep you on the right path.

Building a Successful Diet Plan

Set Achievable Goals:

Avoid unrealistic goals that can lead to discouragement. Aim for targets that motivate you, such as weight loss, increased energy, or improved overall health. Clear, measurable goals guide your progress and keep you motivated.

Understand Your Eating Habits:

Reflect on your current eating patterns. Are you snacking late, skipping breakfast, or relying on processed foods? Identifying these habits reveals areas for improvement. Healthy eating involves not only the types of food you consume but also their quality and timing. Mindful eating can enhance your well-being.

Consider Health Conditions:

Consult your doctor before starting a new diet or exercise plan to ensure your body is ready. Pre-existing conditions may require specific dietary considerations. Prioritize health over any diet goal by focusing on balanced meals, adequate sleep, and regular exercise. Careful planning ensures you achieve your fitness goals safely.

Explore Dietary Approaches:

With numerous diet plans available, choosing the right one can be overwhelming. Research various plans to find one that aligns with your lifestyle and needs. Whether it’s the restrictive Whole30 or the flexible Intuitive Eating, understanding different diets helps you make an informed decision, ensuring success and safety.

Plan Your Grocery List:

Simplify your diet by planning your grocery list in advance. Focus on healthy, nutrient-rich options such as whole vegetables, lean proteins, and healthy fats. Avoid processed foods with artificial ingredients. An organized list makes shopping easier and supports your path to better health.

Get Creative with Healthy Cooking:

Healthy eating can be enjoyable. Try new recipes and incorporate diverse ingredients. Explore different cuisines or simple, no-cook options like mason jar salads or smoothies. Create flavorful dishes, such as Mexican fajitas with beans and brown rice. Make healthy snacks like homemade trail mix with nuts and dried fruit. Consider supplements like whey protein powder or Vitamin C to support your diet.

Prioritize Meal Prep:

Meal prepping helps you stay organized and maintain a healthy diet. Plan and prepare meals in advance to ensure you have nutritious options throughout the week. This saves time, reduces unhealthy temptations, and keeps you on track with your goals. Batch cooking is beneficial for busy schedules, providing several days’ worth of meals that meet your dietary needs.

Track Your Progress:

Keep a journal to record your meals and physical activities. Regularly take photos to document your journey. Frequent check-ins provide tangible evidence of your progress and keep you motivated. Tracking your achievements helps you stay committed to reaching your weight loss or health goals.

Foods derived from plants can also be highly processed.

Is Plant-Based Meat Healthy?

The surge in new plant-based meat alternatives has raised questions about their healthiness. These are not traditional options like black bean burgers or tofu, but products designed to mimic the taste and texture of real meat, such as beef-like crumbles, faux sausages, fake chicken strips, and burgers that appear to “bleed.” Many consumers are scrutinizing the nutrition information and ingredient lists, which often do not resemble typical plant-based foods.

While these meat alternatives are derived from plants (usually soybeans, peas, and/or wheat), the ingredients undergo extensive processing. The main plant components are typically stripped down to high-protein, low-fiber powders and combined with preservatives, oils, colorings, gums, and seasonings. When evaluating the healthiness of plant-based meats, consider the following:

Pros:

1. Environmental Impact: Plant-based meats have a significantly lower carbon footprint compared to conventional meat production, emitting 30-90% fewer greenhouse gases.
2. Animal Welfare: Being vegetarian or vegan, these products are more ethical regarding animal treatment. However, some ingredients like soy may contribute to habitat destruction.
3. Taste: Many plant-based meats successfully mimic the flavor and texture of real meat, appealing to consumers seeking a meat-like experience.
4. Potential Health Benefits: Limited research suggests that replacing animal meat with plant-based alternatives may lower cardiovascular risk factors like TMAO and LDL cholesterol, increase fiber intake, and reduce saturated fat consumption.

Cons:

1. Processing Removes Nutrients: Due to extensive processing, plant-based meats often lack the fiber, vitamins, minerals, healthy fats, and polyphenols found in whole plant foods.
2. Controversial Ingredients: Some products contain high levels of sodium, added sugars, artificial colorings, and controversial additives like carrageenan and methylcellulose.
3. High Cost: Plant-based meat alternatives can be significantly more expensive than animal-based meats.

When shopping for plant-based meats, check labels for vegan certification if desired, and prioritize products without added sugars, lower saturated fat (2 grams or less per serving), and moderate sodium levels (less than 575 milligrams per serving). Seek organic or Non-GMO Project Verified options if concerned about genetically modified ingredients or unsustainable sourcing.

Ultimately, while plant-based meats may offer some advantages over animal-based meats, their highly processed nature and lack of whole-food nutrients should be considered when evaluating their overall healthiness.

Bread can be a healthy part of your diet—If you know how to choose wisely.

With the multitude of bread varieties available, identifying the healthiest and most flavorful options can be a daunting task. This guide aims to equip you with the knowledge to navigate food labels and discover a wholesome bread that aligns with your preferences.

It’s crucial to understand that individual responses to various breads can differ. While some are deemed healthier due to their whole grain and nutrient-dense nature, others may better suit your unique dietary needs or taste preferences. Factors like food sensitivities, allergies, or personal wellness goals can influence which bread options are ideal for you.

The ZOE at-home test can provide insights into your unique blood sugar, blood fat responses, and gut microbiome composition, enabling personalized nutrition recommendations tailored to your body’s responses to different foods.

When selecting a healthy bread, prioritize minimally processed options containing nutrient-dense ingredients like whole grains. These breads can be excellent sources of fiber, prebiotics, polyphenols, zinc, and iron. In contrast, ultra-processed breads made with refined flour are generally less healthy, often containing preservatives and additives.

Here are some tips for recognizing healthy breads:

1. Seek labels mentioning “whole grain,” “whole wheat,” or “whole meal.”
2. Look for at least 6 grams of fiber per 100 grams.
3. Choose breads with intact grains, seeds, and minimal additives.
4. Opt for authentic sourdoughs over mass-produced varieties when possible.
5. Avoid ultra-processed breads with lengthy ingredient lists.

Healthy bread options include:

1. Wholegrain bread: Made with flour from intact grains, providing fiber, vitamins, and minerals. Ensure “whole grains” or “whole wheat” is the first ingredient.
2. Multigrain bread: Containing multiple types of whole grains, but check for the presence of refined grains.
3. Dark rye bread: Nutrient-dense and made with whole rye grains.
4. Authentic sourdough bread: Made with a traditional live starter, potentially aiding digestion and blood sugar regulation.
5. Flaxseed (linseed) bread: A good source of fiber and omega-3 fatty acids, especially when flaxseed is a primary ingredient.
6. Ezekiel (sprouted grain) bread: Flourless and made from sprouted grains or legumes, potentially increasing nutrient bioavailability.

Healthy breads

1. Wholegrain Bread
   Wholegrain bread undergoes minimal processing and is crafted from flour derived from intact grains encompassing all three primary components – the fiber-rich outer layer (bran), the starch-rich middle layer (endosperm), and the nutrient-dense core (germ). Incorporating whole grains into one’s diet offers overall health benefits. Due to its wholesome composition, wholegrain bread is a source of various beneficial compounds, including fiber, vitamins, and minerals. Fiber nourishes the gut bacteria and contributes to a prolonged sense of fullness. Additionally, wholegrain breads contain polyphenols, plant compounds possessing anti-inflammatory and antioxidant properties. While wholegrain varieties extend to flatbreads, tortillas, bagels, naans, pitas, and more, the proportion of whole grains is crucial. Opt for products labeled as 100% wholegrain, ensuring whole grains or whole wheat are listed as the primary ingredient without the presence of refined flours. Generally, breads with concise ingredient lists are preferable.
2. Multigrain Bread
   The term “wholegrain” signifies the utilization of the entire grain, whereas “multigrain” refers to the incorporation of multiple grain varieties. However, multigrain breads do not necessarily contain only whole grains. It is advisable to carefully examine the label to ascertain the presence of whole grains. The healthiest multigrain breads are rich in fiber and free from excessive processing.
3. Dark Rye Bread
   Dark rye bread is nutrient-dense and possesses a substantial texture. Its production involves milling flour from whole rye grains, akin to the whole wheat grains used in wholegrain bread. In contrast, light rye bread is made from refined rye flour, resulting in a lighter texture. Dark rye emerges as the superior choice, being less processed and typically containing higher levels of fiber and nutrients. Pumpernickel is a variety of dark rye bread. Different brands and types may contain varying amounts of rye. When selecting dark rye bread, prioritize options with wholegrain rye listed as the primary ingredient. As with other breads, a shorter ingredient list is generally preferable.
4. Authentic Sourdough Bread
   Authentic sourdough boasts a distinctive, tangy flavor, complemented by a chewy crust and a soft interior. Its production involves the use of a traditional live starter comprising lactic acid bacteria and wild yeasts, undergoing an extended fermentation process. This authentic process warrants a premium price for genuine sourdough. This type of bread is nutritious and may aid in regulating blood sugar levels. Furthermore, the live starter facilitates the “pre-digestion” of certain carbohydrates in the dough, such as fructans, potentially making authentic sourdough more easily digestible for individuals with irritable bowel syndrome. While white sourdough is a healthier alternative to white bread made with commercial yeast, the most nutritious sourdoughs are crafted with wholegrain flour, sourdough starter, water, and a modest amount of salt. Intact grains, herbs, spices, or nuts and seeds can impart distinct flavors to the breads. However, it is crucial to exercise caution, as there is no legal definition for “sourdough,” allowing manufacturers to use this term on labels regardless of the bread’s authenticity. Numerous sourdough breads contain additives, preservatives, food dyes, and commercial baker’s yeast.
5. Flaxseed (Linseed) Bread
   Flaxseed, or linseed, bread can contain up to five times the amount of fiber found in white bread, contingent upon the quantity of flaxseed incorporated into the recipe. The amount can vary significantly, with some loaves containing a mere sprinkling, while others are predominantly composed of flaxseed. Selecting a loaf with flaxseed listed as one of the primary ingredients is an excellent choice. As flaxseeds are a rich source of omega-3 fatty acids, flaxseed bread not only benefits gut health but also contributes to cardiovascular well-being.
6. Ezekiel (Sprouted Grain) Bread
   Ezekiel bread is flourless and derived from whole grains or legumes, such as lentils or soybeans. It may also incorporate ingredients like oats, rye, or brown rice. Its uniqueness stems from the utilization of sprouted grains. Allowing grains to sprout may enhance their digestibility, potentially facilitating the body’s absorption of starches, proteins, and minerals present in the grains.

Remember, no single bread is universally optimal. ZOE research has shown that individuals can have varying blood sugar and blood fat responses to identical meals, including different bread types. Ultimately, choosing the best bread for you involves understanding how your body responds to various foods.

When in doubt, consult a healthcare professional or a qualified nutritionist for personalized guidance. Moderation is key, and even wholesome bread options should be consumed in appropriate portions as part of a balanced diet.

Summary:

Bread can be a good source of nutrients if you know what to look for — some are healthier than others. It depends on how they’re made and what they contain. Breads that don’t have heavily processed ingredients are typically more dense in nutrients and better for your overall health. Wholegrain and dark rye breads are less processed than white breads, for example, and they tend to have more nutrients. Ezekiel breads and authentic sourdoughs are also great options. Overall, pay close attention to ingredients labels, and make sure you know exactly what you’re getting.

A new study suggests that a ketogenic diet may also be associated with better mood and mental well-being in the general population.

Summary:

A new pilot study presents a compelling case for the ketogenic diet as a dual-action treatment for individuals with serious mental illnesses like schizophrenia and bipolar disorder, who often suffer metabolic side effects from their medication. The research shows how adopting a ketogenic diet not only mitigates these metabolic issues but also significantly improves psychiatric conditions.

Participants adhering to a high-fat, low-carbohydrate diet experienced weight loss, reversed metabolic syndrome, and saw a 31% improvement in psychiatric assessments. This innovative approach underscores the potential of dietary interventions in enhancing both physical and mental health, offering hope for a more holistic treatment strategy.

Key Facts:

1. The ketogenic diet led to significant metabolic and psychiatric improvements in patients with serious mental illnesses, challenging the adverse effects of antipsychotic medications.
2. Participants lost an average of 10% body weight and showed no signs of metabolic syndrome after the four-month trial, alongside a substantial improvement in mental health metrics.
3. The study, supported by various research funds, paves the way for larger trials, highlighting the diet’s role in providing alternative brain fuel and improving overall brain metabolism.

Source: Stanford

For people living with serious mental illness like schizophrenia or bipolar disorder, standard treatment with antipsychotic medications can be a double-edged sword. While these drugs help regulate brain chemistry, they often cause metabolic side effects such as insulin resistance and obesity, which are distressing enough that many patients stop taking the medications.

Now, a pilot study led by Stanford Medicine researchers has found that a ketogenic diet not only restores metabolic health in these patients as they continue their medications, but it further improves their psychiatric conditions.

The results, published March 27 in Psychiatry Research, suggest that a dietary intervention can be a powerful aid in treating mental illness.

“It’s very promising and very encouraging that you can take back control of your illness in some way, aside from the usual standard of care,” said Shebani Sethi, MD, associate professor of psychiatry and behavioral sciences and the first author of the new paper.

The senior author of the paper is Laura Saslow, PhD, associate professor of health behavior and biological sciences at the University of Michigan.

Making the connection

Sethi, who is board certified in obesity and psychiatry, remembers when she first noticed the connection. As a medical student working in an obesity clinic, she saw a patient with treatment-resistant schizophrenia whose auditory hallucinations quieted on a ketogenic diet.

That prompted her to dig into the medical literature. There were only a few, decades-old case reports on using the ketogenic diet to treat schizophrenia, but there was a long track record of success in using ketogenic diets to treat epileptic seizures.

“The ketogenic diet has been proven to be effective for treatment-resistant epileptic seizures by reducing the excitability of neurons in the brain,” Sethi said. “We thought it would be worth exploring this treatment in psychiatric conditions.”

A few years later, Sethi coined the term metabolic psychiatry, a new field that approaches mental health from an energy conversion perspective.

Meat and vegetables

In the four-month pilot trial, Sethi’s team followed 21 adult participants who were diagnosed with schizophrenia or bipolar disorder, taking antipsychotic medications, and had a metabolic abnormality — such as weight gain, insulin resistance, hypertriglyceridemia, dyslipidemia or impaired glucose tolerance.

The participants were instructed to follow a ketogenic diet, with approximately 10% of the calories from carbohydrates, 30% from protein and 60% from fat. They were not told to count calories.

“The focus of eating is on whole non-processed foods including protein and non-starchy vegetables, and not restricting fats,” said Sethi, who shared keto-friendly meal ideas with the participants. They were also given keto cookbooks and access to a health coach. 

The research team tracked how well the participants followed the diet through weekly measures of blood ketone levels. (Ketones are acids produced when the body breaks down fat — instead of glucose — for energy.)

By the end of the trial, 14 patients had been fully adherent, six were semi-adherent and only one was non-adherent.

Feeling better

The participants underwent a variety of psychiatric and metabolic assessments throughout the trial.

Before the trial, 29% of the participants met the criteria for metabolic syndrome, defined as having at least three of five conditions: abdominal obesity, elevated triglycerides, low HDL cholesterol, elevated blood pressure and elevated fasting glucose levels. After four months on a ketogenic diet, none of the participants had metabolic syndrome.

On average, the participants lost 10% of their body weight; reduced their waist circumference by 11% percent; and had lower blood pressure, body mass index, triglycerides, blood sugar levels and insulin resistance.

“We’re seeing huge changes,” Sethi said. “Even if you’re on antipsychotic drugs, we can still reverse the obesity, the metabolic syndrome, the insulin resistance. I think that’s very encouraging for patients.”

The psychiatric benefits were also striking. On average, the participants improved 31% on a psychiatrist rating of mental illness known as the clinical global impressions scale, with three-quarters of the group showing clinically meaningful improvement. Overall, the participants also reported better sleep and greater life satisfaction.

“The participants reported improvements in their energy, sleep, mood and quality of life,” Sethi said. “They feel healthier and more hopeful.”

The researchers were impressed that most of the participants stuck with the diet. “We saw more benefit with the adherent group compared with the semi-adherent group, indicating a potential dose-response relationship,” Sethi said.

Alternative fuel for the brain

There is increasing evidence that psychiatric diseases such as schizophrenia and bipolar disorder stem from metabolic deficits in the brain, which affect the excitability of neurons, Sethi said.

The researchers hypothesize that just as a ketogenic diet improves the rest of the body’s metabolism, it also improves the brain’s metabolism.

“Anything that improves metabolic health in general is probably going to improve brain health anyway,” Sethi said. “But the ketogenic diet can provide ketones as an alternative fuel to glucose for a brain with energy dysfunction.”

Likely there are multiple mechanisms at work, she added, and the main purpose of the small pilot trial is to help researchers detect signals that will guide the design of larger, more robust studies.  

As a physician, Sethi cares for many patients with both serious mental illness and obesity or metabolic syndrome, but few studies have focused on this undertreated population.

She is founder and director of the metabolic psychiatry clinic at Stanford Medicine

“Many of my patients suffer from both illnesses, so my desire was to see if metabolic interventions could help them,” she said. “They are seeking more help. They are looking to just feel better.”

Researchers from the University of Michigan; the University of California, San Francisco; and Duke University contributed to the study.

Solein may sound like science fiction but it could become a nutrition staple. Maybe.