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The sunshine diet
Shelina knows how easy it is to let a busy lifestyle get in the way of looking after your health. Here, the food-loving MasterChef winner shares her favourite healthy recipes, inspired by exotic holidays and her Mauritian heritage, that helped her lose over 20 kilos (3 stone). Her diet is simple - homemade, whole food, packed with flavour and colour. Her recipes will keep you feeling full and happy as you shed the pounds and get into the best health - try Steamed Hake with Wasabi, Soy and Ginger , Baked Moroccan Eggs , Braised Chicken with Tamarind and Pak Choi , Roasted Aubergines with Fennel and Labneh and Make-ahead Banana Bread and Orange Blossom and Rose Creme Brulee. This is healthy eating made simple, effortless and sustainable. Includes beautiful food photography and each delicious recipe comes with a calorie, sugar and fat count per portion so you know exactly what you're eating. All recipes have been nutritionally approved.
Book
Effect of a plant-based, low-fat diet versus an animal-based, ketogenic diet on ad libitum energy intake
The carbohydrate–insulin model of obesity posits that high-carbohydrate diets lead to excess insulin secretion, thereby promoting fat accumulation and increasing energy intake. Thus, low-carbohydrate diets are predicted to reduce ad libitum energy intake as compared to low-fat, high-carbohydrate diets. To test this hypothesis, 20 adults aged 29.9 ± 1.4 (mean ± s.e.m.) years with body mass index of 27.8 ± 1.3 kg m
−2
were admitted as inpatients to the National Institutes of Health Clinical Center and randomized to consume ad libitum either a minimally processed, plant-based, low-fat diet (10.3% fat, 75.2% carbohydrate) with high glycemic load (85 g 1,000 kcal
−1
) or a minimally processed, animal-based, ketogenic, low-carbohydrate diet (75.8% fat, 10.0% carbohydrate) with low glycemic load (6 g 1,000 kcal
−1
) for 2 weeks followed immediately by the alternate diet for 2 weeks. One participant withdrew due to hypoglycemia during the low-carbohydrate diet. The primary outcomes compared mean daily ad libitum energy intake between each 2-week diet period as well as between the final week of each diet. We found that the low-fat diet led to 689 ± 73 kcal d
−1
less energy intake than the low-carbohydrate diet over 2 weeks (
P
< 0.0001) and 544 ± 68 kcal d
−1
less over the final week (
P
< 0.0001). Therefore, the predictions of the carbohydrate–insulin model were inconsistent with our observations. This study was registered on ClinicalTrials.gov as
NCT03878108
.
In an inpatient, randomized controlled crossover trial, participants consumed 550–700 kcal day
−1
fewer calories when following a plant-based, low-fat diet with a high glycemic load compared with an animal-based, low-carbohydrate diet with a low glycemic load; weight loss was comparable between the two diets and there were no significant differences in hunger or enjoyment of the meals.
Journal Article
Eat fat, get thin : why the fat we eat is the key to sustained weight loss and vibrant health
\"Many of us have long been told that fat makes us fat, contributes to heart disease, and generally erodes our health. Now a growing body of research is debunking our fat-phobia, revealing the immense health and weight-loss benefits of a high-fat diet rich in eggs, nuts, oils, avocados, and other delicious super-foods. In his new book, ... Hyman introduces a new weight-loss and healthy living program based on the latest science and explains how to eat fat, get thin, and achieve optimum wellness along the way\"-- Provided by publisher.
Book
Alleviation of Dyslipidemia via a Traditional Balanced Korean Diet Represented by a Low Glycemic and Low Cholesterol Diet in Obese Women in a Randomized Controlled Trial
A traditional balanced Korean diet (K-diet) may improve energy, glucose, and lipid metabolism. To evaluate this, we conducted a randomized crossover clinical trial, involving participants aged 30–40 years, who were randomly assigned to two groups—a K-diet or westernized Korean control diet daily, with an estimated energy requirement (EER) of 1900 kcal. After a 4-week washout period, they switched the diet and followed it for 4 weeks. The carbohydrate, protein, and fat ratios based on energy intake were close to the target values for the K-diet (65:15:20) and control diet (60:15:25). The glycemic index of the control diet and the K-diet was 50.3 ± 3.6 and 68.1 ± 2.9, respectively, and daily cholesterol contents in the control diet and K-diet were 280 and 150 mg, respectively. Anthropometric and biochemical parameters involved in energy, glucose, and lipid metabolism were measured while plasma metabolites were determined using UPLC-QTOF-MS before and after the 4-week intervention. After the four-week intervention, both diets improved anthropometric and biochemical variables, but the K-diet significantly reduced them compared to the control diet. Serum total cholesterol, non-high-density lipoprotein cholesterol, and triglyceride concentrations were significantly lower in the K-diet group than in the control diet group. The waist circumference (p = 0.108) and insulin resistance index (QUICKI, p = 0.089) tended to be lower in the K-diet group than in the control diet group. Plasma metabolites indicated that participants in the K-diet group tended to reduce insulin resistance compared to those in the control diet group. Amino acids, especially branched-chain amino acids, tyrosine, tryptophan, and glutamate, and L-homocysteine concentrations were considerably lower in the K-diet group than in the control diet group (p < 0.05). Plasma glutathione concentrations, an index of antioxidant status, and 3-hydroxybutyric acid concentrations, were higher in the K-diet group than in the control diet group. In conclusion, a K-diet with adequate calories to meet EER alleviated dyslipidemia by decreasing insulin resistance-related amino acids and increasing ketones in the circulation of obese women.
Journal Article
The age-defying diet : outsmart your metabolism to lose weight--up to 20 pounds in 21 days!--and turn back the clock
\"By combining the metabolism-boosting effects of [Apovian's] unique take on intermittent fasting ... with targeted strength training, readers can lose up to 20 pounds in 21 days while they reshape their bodies and take back their youth\"-- Provided by publisher.
Book
Dietary Strategies for Metabolic Syndrome: A Comprehensive Review
Metabolic syndrome is a cluster of metabolic risk factors, characterized by abdominal obesity, dyslipidemia, low levels of high-density lipoprotein cholesterol (HDL-c), hypertension, and insulin resistance. Lifestyle modifications, especially dietary habits, are the main therapeutic strategy for the treatment and management of metabolic syndrome, but the most effective dietary pattern for its management has not been established. Specific dietary modifications, such as improving the quality of the foods or changing macronutrient distribution, showed beneficial effects on metabolic syndrome conditions and individual parameters. On comparing low-fat and restricted diets, the scientific evidence supports the use of the Mediterranean Dietary Approaches to Stop Hypertension (DASH) diet intervention as the new paradigm for metabolic syndrome prevention and treatment. The nutritional distribution and quality of these healthy diets allows health professionals to provide easy-to-follow dietary advice without the need for restricted diets. Nonetheless, energy-restricted dietary patterns and improvements in physical activity are crucial to improve the metabolic disturbances observed in metabolic syndrome patients.
Journal Article
The Dukan diet made easy : cruise through permanent weight loss--and keep it off for life!
Millions have used the Dukan Diet's unique 4-phase plan to achieve-and maintain-dramatic weight loss. Now comes The Dukan Diet Made Easy, a step-by-step guide for staying on track and easily incorporating the plan into your life, every day, in any situation. The Dukan Diet Made Easy includes clear, easy to understand explanations of the diet's four phases, tips, and tricks for adapting the diet to any lifestyle, 60 delicious and easy recipes and weekly meal plans as well as answers to frequently asked questions. The Dukan Diet Made Easy is the indispensable, accessible, go-to resource for every Dukan dieter-whether they've already achieved their goals or are just beginning their weight loss journey.
Book
Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets
•Several popular diets for weight loss are not supported by scientific evidence.•To date, no optimally effective weight loss diet exists for all individuals.•Food quality matters in a weight loss diet aiming to promote health.•To lose weight, it is fundamental to adopt a diet that creates negative energy balance.•Adherence is an important predictor of success.
New dietary strategies have been created to treat overweight and obesity and have become popular and widely adopted. Nonetheless, they are mainly based on personal impressions and reports published in books and magazines, rather than on scientific evidence. Animal models and human clinical trials have been employed to study changes in body composition and metabolic outcomes to determine the most effective diet. However, the studies present many limitations and should be carefully analyzed. The aim of this review was to discuss the scientific evidence of three categories of diets for weight loss. There is no one most effective diet to promote weight loss. In the short term, high-protein, low-carbohydrate diets and intermittent fasting are suggested to promote greater weight loss and could be adopted as a jumpstart. However, owing to adverse effects, caution is required. In the long term, current evidence indicates that different diets promoted similar weight loss and adherence to diets will predict their success. Finally, it is fundamental to adopt a diet that creates a negative energy balance and focuses on good food quality to promote health.
Journal Article
Clean & lean : 30 days, 30 foods, a new you!
\"Dr. Ian wrote [this book] to put what he knows about nutrition and physiology in one place, and to motivate you to wse the power of intermittent fasting to discover your optimal eating times each day; explore clean eating with 30 ... foods that you can combine endlessly for meals and snacks; try his day-by-day 30-day diet plan that tells you just what to eat, while still giving you loads of options; get up and move [with] customized exercise plans for all fitness levels\"-- Publisher marketing.
Book
Effect of Anti-Inflammatory Diets on Pain in Rheumatoid Arthritis: A Systematic Review and Meta-Analysis
Various nutritional therapies have been proposed in rheumatoid arthritis, particularly diets rich in ω-3 fatty acids, which may lead to eicosanoid reduction. Our aim was to investigate the effect of potentially anti-inflammatory diets (Mediterranean, vegetarian, vegan, ketogenic) on pain. The primary outcome was pain on a 10 cm visual analogue scale. Secondary outcomes were C-reactive protein levels, erythrocyte sedimentation rate, health assessment questionnaire, disease activity score 28, tender/swollen joint counts, weight, and body mass index. We searched MEDLINE (OVID), Embase (Elsevier), and CINAHL for studies published from database inception to 12 November 2021. Two authors independently assessed studies for inclusion, extracted study data, and assessed the risk of bias. We performed a meta-analysis with all eligible randomized controlled trials using RevMan 5. We used mean differences or standardized mean differences and the inverse variance method of pooling using a random-effects model. The search retrieved 564 unique publications, of which we included 12 in the systematic review and 7 in the meta-analysis. All studies had a high risk of bias and the evidence was very low. The main conclusion is that anti-inflammatory diets resulted in significantly lower pain than ordinary diets (−9.22 mm; 95% CI −14.15 to −4.29; p = 0.0002; 7 RCTs, 326 participants).
Journal Article