Healthy and Slim

Perfect Body

What Counts as a ‘Low Carb’ Diet and Is It Right for You?

Feb. 7, 2024 — Atkins, keto, the Zone, the paleo diet – it seems like low-carb diets have been around forever, and they’ve only grown in popularity over the years. But despite their renown, it remains unclear what exactly “low carb” really means. 

A study recently published in Critical Reviews in Food Science and Nutrition analyzed over 500 articles about low-carb diets and found that, among the scientific community, there remains a real discrepancy about what “low carb” means. 

The study’s principal investigator, Taylor Wallace, PhD, CEO of Think Healthy Group and an adjunct professor of nutrition and food studies at George Mason University, said that given the sheer amount of research that has been put into studying low-carb diets, it’s striking that we don’t have a clear definition. 

The range of evaluated studies – all published between 2002 and 2022 – found that most trials defined low-carb as having 100 grams or less of carbohydrates daily. But many also had much stricter definitions, with carbs taking up only 40-60 grams per day. 

The variability, Wallace said, should underline the fact that low-carb diets might not be right for everyone. 

“There’s a lot of data that shows that low-carb diets work in cases like diabetes and weight loss,” said Wallace. “But I also think that there’s a lot that we don’t know, and we shouldn’t overstep to ‘Eat as much saturated fat as you want, it doesn’t matter as long as you’re on a low-carb diet.’ That’s a little bit out there for me.” 

The other issue Wallace pointed out was that most of the studies did not examine participants beyond the 6-month point, which doesn’t shed light on how sustainable these meal plans are in the long term

A systematic review and meta-analysis

Read the rest

Carb cycling and intermittent fasting do they work?

Disclaimer: This is sponsored content. All opinions and views are of Dr. Kells’ Weight Loss and does not reflect the same of KOAA.

In this Your Healthy Family, as spring is finally here and swimsuit season is right around the corner, if you’re looking to drop a few pounds, we’re taking a closer look at some of the current popular diet trends and if they work or not.

Dr. Kristen Kells, D.C., B.S.c. owns Dr. Kells’ Weight Loss in Colorado Springs where they specialize in helping people who are in their 40s and 50s and beyond lose weight, where they have failed in the past.

Dr. Kells is traveling her own weight loss journey and knows firsthand the struggles that come with trial and error, with whatever the latest popular weight loss trend is.

One very popular trend on social media right now, is called carb cycling. Dr. Kells says, “Carb cycling is eating what is called a very low-calorie diet or very low carbohydrate diet, or VLCD. It restricts carbs and we do know that in the long term doesn’t work well. You do it maybe three days a week, eating lower carbs, and lower calories, and then you cycle that with days of higher carbohydrates. We typically see this type of eating pattern in the athlete population, so if you’re an endurance athlete or bodybuilder or you’re a wrestler, or you have high-activity days you need those carbohydrates. But what most of the sedentary population does not need on any day is a ton of carbohydrates.”

Another popular trend is intermittent fasting. Dr. Kells explains, “Intermittent fasting is withholding food for certain periods of time. There are many different ways to do it. You can do what we call 16/8, which is eating all of your

Read the rest

Aiming for weight loss? Ditch fad diet trends! Adopt these 5 mindful eating tips | Health

A balanced diet includes a variety of foods from different food groups to ensure the intake of all essential nutrients and it typically consists of fruits, vegetables, whole grains, lean proteins, dairy or dairy alternatives and healthy fats. The proportions and specific requirements may vary depending on factors such as age, gender, activity level and specific dietary needs.

fad diet trends! Adopt these 5 ways to practice mindful eating (Photo by Spencer Davis on Unsplash)”/
Aiming for weight loss? Ditch fad diet trends! Adopt these 5 ways to practice mindful eating (Photo by Spencer Davis on Unsplash)
Aiming for weight loss? Ditch fad diet trends! Adopt these 5 ways to practice mindful eating (Photo by Spencer Davis on Unsplash)

A healthy diet is a long-term commitment and a lifestyle choice and it is about making sustainable changes to your eating habits rather than relying on short-term or restrictive diets. Adopting a balanced and nutritious diet, combined with regular physical activity, forms the foundation for a healthy lifestyle while practicing moderation in consuming foods and beverages high in sugar, salt and unhealthy fats or being mindful of portion sizes also helps to avoid overeating and maintain a healthy weight.

In an interview with HT Lifestyle, Avanti Deshpande, PCOS and Gut Health Nutritionist, advised that instead of aiming to lose weight alone by following some fad diet, aim to change your relationship with food, so that mindful eating becomes a lifestyle.

What are fad diets and why are they called so?

Avanti Deshpand explained, “A fad diet, like any other upcoming trend, is based on diets ensuring faster results without following conventional nutritional advice. Due to their quick and promising results in a short span of time, fad diets are becoming increasingly popular among many of us, but the question of whether they work or not still remains.”

She elaborated, “Yes, fad diets work, but only for a certain period. And eventually, this

Read the rest

The importance of mental health support during civil claims

Zahra Awaiz-Bilal, senior associate, Bolt Burdon Kemp

To mark mental health awareness week, HMi asked consultant psychiatrist and medico-legal expert Dr Nick Cooling and Zahra Awaiz-Bilal, senior associate in the Abuse team at lawyers Bolt Burdon Kemp, to take a look at the specific issues medical professionals need to be aware of when supporting a patient through a court case.

Having worked with survivors of child abuse for many years, we know that it can have a significant impact on their mental health. Many of our clients suffer from serious psychiatric injuries including anxiety, depression, adjustment disorder and post-traumatic stress disorder, to name a few; and we know that child sexual abuse can also play a role in substance misuse, self-harm and suicidal thoughts.  These issues can hugely affect a person’s quality of life and day to day functioning as well as their ability to maintain interpersonal and professional relationships.

By the time our clients come to us, they are ready to move forward and address some of the burdens – self-blame, guilt, shame and embarrassment – they have carried throughout their lives.

What is a civil claim?

Where a person has suffered sexual abuse, which may have occurred when he or she was a child or more recently as an adult, that person is entitled to pursue a civil claim. Such a claim falls under the law of “personal injury” and can be brought directly against the perpetrator of the abuse and/or the organisation that employed them if the abuse occurred in the perpetrator’s professional capacity.

Examples of the latter include abuse by teachers, priests, Scout leaders, foster parents and many other roles of a similar nature.  In those cases, we can successfully hold the school, the church, the Scout Association or the local authority responsible under the

Read the rest

How 10 Popular Eating Plans Rank, According to Cardiologists

<p>Getty Images / miniseries</p>

Getty Images / miniseries

Fact checked by Nick Blackmer

  • A new review analyzed 10 of the most popular diets regarding their heart health benefits—only one received a perfect score.

  • Diets that focused on plant-based protein, fish, and lean meats as main protein sources were ranked higher than diets that included more red meat.

  • Experts recommend finding a diet that is healthy and sustainable to keep up; a diet you cannot stick with won’t get you very far, no matter what health goals you’re striving toward.

A new study analyzed 10 of the most popular diets regarding heart health benefits—one diet received a perfect score, with the subsequent nine ranging in benefit levels.

A different diet is trending almost daily, but if you’re looking to improve your heart health, which one do you choose? The internet and social media are full of misinformation that is confusing for consumers and patients.

A significant source of confusion among different dietary patterns is the distribution of the three macronutrients, protein, carbohydrates, and fat.

Certain diets—such as the Mediterranean diet—are high in fat, while others are significantly lower in fat and higher in carbohydrates. Some popularized diets exclude major food groups. The Paleo diet excludes dairy and the ketogenic diet excludes almost all carbohydrate sources. The question becomes about diet sustainability and what factors in these diets actually contribute to cardiometabolic health.

But the recent study, published in Circulation, a scientific journal from the American Heart Association [AHA], analyzed 10 of the most popular diets to see how they stack up when it comes to protecting your heart. The results might surprise you.

<p>Getty Images / miniseries</p>

Getty Images / miniseries

Comparing Diets

The study authors used the 2021 AHA Dietary Guidance as a set of criteria for heart-healthy diets that promote cardiometabolic health. They then examined

Read the rest