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Diet & Eating Trends Your Nutritionist Hates – SheKnows



You want to improve your diet and eat healthily, but what does that mean exactly? With so many different diet and nutrition trends, it’s easy to get confused as to which are good and which are not? Isn’t a carbohydrate the right way to go? How about saving calories? Or the ever-popular keto diet?

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How to uncompromisingly love your body during the diet season

We contacted a number of nutritionists and it turned out that many of these trending diets and nutrition trends are not exactly good for your health or for weight loss. In fact, many nutritionists hate everything known as a “diet”.

“Diets are dangerous and false advertisements for weight loss that doesn’t last long,” says Erin Treloar, health trainer and founder of Raw Beauty Reset. “Statistics show that 80 percent of diets fail within the first 12 months, and many studies show that diets are actually a consistent predictor of future weight gain. The difficult thing about the diet industry is that it is so deeply intertwined with the world of health and wellbeing that many people who go on a diet believe they are taking healthy steps to improve their wellbeing. Fast forward and you are in a place where your life revolves around food, what you weigh and unsuccessfully try to get all the results they get. “

Here’s what nutritionists had to say about some of the most common diet and nutrition trends that are popping up on your social feed.

The zero carb diet

The zero card trend creates an irrational fear of all carbohydrates and is not ideal for women’s health, ”Maritza Worthington, a functional nutritionist and hormone specialist told SheKnows. “Carbohydrate reduction is an unhealthy approach to women’s health because a low-carb diet can backfire and affect hormones over time.”

The body’s preferred source of energy is glucose, which can only be obtained from carbohydrates, Worthington says. That said, if you aren’t getting enough glucose from complex carbohydrates, your cortisol levels will go up, causing weight gain and even affecting fertility. When the stress hormone cortisol is elevated, it can suppress the thyroid gland, increase estrogen, and slow metabolism when the body perceives the danger. Your body is then also forced to compensate for this by converting proteins into glucose, which is a less efficient source of energy, as a survival mechanism.

“A low-carbohydrate diet can also significantly reduce your intake of fiber and prebiotics, which is essential for the harmony of your gut and hormones,” she says. “Many important nutrients and minerals also come from carbohydrate sources, so an inadequate intake of starchy carbohydrates can lead to deficiencies and imbalances over time.” To avoid this, Worthington recommends having a cup of whole carbohydrate sources (like sweet potatoes, plantains, vegetables and sprouted grains) on your plate. “Complex carbohydrates are not the enemy!”

Keto diet

“The real keto diet was originally designed for people with epilepsy, and it actually contains a lot more fat than the diet people follow today,” Brittany Lubeck, MS, RD and nutritionist at Oh So Spotles. “So, really, people who follow the keto diet for weight loss are not following the real diet.”

The current keto diet, says Lübeck, is very low in carbohydrates, high in fat and high in protein. There are many problems with the keto diet, she says, but she believes the most common one is the distribution of macronutrients. “Carbohydrates are our body’s first choice for fuel. Carbohydrates are the easiest and easiest macronutrient to convert into energy, ”she says. “Our brain also lives on carbohydrates. Carbohydrates such as fruits, vegetables and whole grain products provide a multitude of essential vitamins, minerals and other nutrients, so that not eating these foods can lead to deficiency symptoms. “

Another problem with the keto diet, according to Lübeck, is the possible strain on the kidneys. “That’s because people on a diet tend to increase their intake of high-fat and protein-rich animal foods that are harder for our kidneys to process and filter, potentially leading to kidney stones or decreased kidney function. This diet is popular because it leads to rapid weight loss (which is not healthy), but long-term adherence to the keto diet has actually been linked to an increased risk of health problems such as heart and kidney disease. ”

Your suggestion for the best diet (without the diet culture nonsense)? Including all food and all nutrients.

“This means that carbohydrates, fat, and protein are in more proportion than the keto diet allows.”

Count calories

Worthington isn’t a fan of calorie counting either. “Counting calories is the ultimate trap as it reduces diet to quantity, not quality. Just as you shouldn’t bother with the number on the scale, the same goes for calories, ”she says. “Counting calories is misleading because not all calories are created equal. For example, three cups of broccoli contains 122 calories, which is roughly the same as a peppermint patty candy bar. It’s not just about calories in and out, however, it’s really about nutrient density and the elimination of processed foods. “

As Worthington points out, whole foods made from cruciferous vegetables like broccoli contain nutrients like sulforaphane that actually help the liver excrete excess hormones like estrogen more efficiently, which can lead to weight loss and a healthy metabolism. “As a society, we need to start thinking about food for its nutritional value rather than taking a reductionist approach to diet with counting calories.”

Detoxification / juice cleansing

Cleaning is completely unnecessary, no matter how fast your beach vacation is, ”says Lübeck. “Two important organs, the liver and the kidneys, detoxify and cleanse our body every day at any time.” According to Lübeck, detoxification and cleansing, in which people are typically asked to only drink some kind of brew for a few days, often lead to diarrhea and rapid weight loss, “which gives people a false sense of success. However, as soon as you finish a cleanse and start eating and drinking regularly, any weight you have lost will come back immediately as it was not real weight loss. “

Alternatively, if you stick to nutritious food while on vacation, she says, “I promise you won’t have to clean yourself up when you get home. The best thing you can do is enjoy yourself while on vacation, realizing that a day or two (or more) of enjoying it won’t result in rapid weight gain or a complete change in your health. When you get home, just return to your normal eating routine and you’ll be feeling like yourself again in no time. “

Intermittent fasting

While intermittent fasting might be all the rage, Worthington says it might do more harm than good to your hormones as well. “From a hormonal point of view, fasting increases cortisol, which leads to inflammation and imbalances in the long run. ”While she admits that intermittent fasting can produce results in the short term, Worthington says that it really isn’t meant to be a long-term solution because of high cortisol levels over a long period can put the body in a catabolic state of collapse. “For example, fasting stress can increase cortisol and eventually deregulate blood sugar, creating insulin resistance and affecting hormones. This can appear like waking up in the middle of the night or not having enough energy all day. It is important to recognize that skipping meals is an additional stress factor for the body and intermittent fasting can increase this stress level in an already stressed and exhausted body. “

A better approach, she says, would be to take a break for dinner (that is, no later than six or seven in the evening) and have a high-protein breakfast within the first hour of waking up.

What should be considered instead

“Diets contain rules for eating and exercise that can lead to the development of harmful eating habits,” says Lübeck. “After all, a disturbed diet can lead to eating disorders like anorexia nervosa, bulimia nervosa and more. The diet industry is a multi-billion dollar industry that should tell people something about how influential it can be. “

Treloar says she was tired of being stuck in this cycle of negative body image and dieting but didn’t know what alternative option was available that was more self-affirming and healthier, which is why she started talking to Dr. Hillary McBride initiated the Raw Beauty Reset and qualified nutritionist Ali Eberhard. The program focuses on diet, exercise, mindset, and self-love to support long-term holistic health.

“When we begin to understand that the toll diet culture is upon us, one question always arises. If my relationship with food is getting out of hand and I’m not happy with my body, what can I do to improve my general wellbeing? ”Says Treloar. “Sixty-five percent of women struggle with eating disorders, and another 10% have eating disorders that affect their mental health and ability to focus on things we know to build true wellbeing, such as relationships, purpose, and connection. can seriously affect. “

Some food for thought when it comes to aspects of our lives that bring more meaning and fulfillment than counting calories and carbohydrates ever could.

Before you go, check out some of our favorite quotes for creating positive attitudes about food and the body:


Whole Grains Health

Protein Variety and Heart Health Are Linked, Study Finds



We’ve all found ourselves in the habit of eating the same three things over and over (…and over) again. When life gets busy, falling back on simple dishes that satisfy your tastebuds is the natural thing to do. But if you’re cooking up the same couple proteins on the regular, a new study published in the the journal Hypertension suggests that it may be time to introduce a few new varieties into your breakfasts, lunches, and dinners.

The study pulled existing data from over 12,000 participants who took part in a minimum of two rounds of the China Health and Nutrition Survey. Researchers sought to explore the relationship between hypertension—or high blood pressure—and the variety and quantity of proteins from eight major dietary sources consumed by participants. (Study participants were an average age of 41 years old.)

Researchers measured protein intake by looking at three consecutive days of eating, scoring each round based on the number of protein varieties consumed (including legumes, fish, eggs, whole grains, refined grains, processed and unprocessed red meat, and poultry).

The results? “Among ‘just the right amount’ consumers of protein, those eating the greatest variety of protein had a the lowest blood pressure,” explains John Higgins, MD, a sports cardiologist with McGovern Medical School at the UT Health Science Center at Houston. Notably, those who ate the least and the most amount of protein were at the greatest risk for developing high blood pressure, while those who ate the greatest variety of protein were 66 percent less likely to end up developing hypertension between the rounds of the survey .

“The heart health message is that consuming a balanced diet with proteins from various different sources, rather than focusing on a single source of dietary protein, may help to prevent the development of high blood pressure.” — Xianhui Qin, MD, study author

Although the survey results sound complicated—and, hey, they were—the takeaway is simple: “The heart health message is that consuming a balanced diet with proteins from various different sources, rather than focusing on a single source of dietary protein, may help to prevent the development of high blood pressure,” Xianhui Qin, MD, the study author, said in a press release. In other words: Mix it up! Spin the protein wheel of fortune and try something new.

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If you’re not quite sure where to start with upping your protein game, Dr. Higgins recommends looking at your consumption on a daily basis. “The American Heart Association recommends eating no more than about 5.5 ounces of protein daily, about one to two servings, from healthy sources such as plants, seafood, low-fat or fat-free dairy products and some lean meats and poultry,” he says. “The best proteins are lean proteins including beans, soy or tofu, fish, skinless chicken, very lean meat, and low-fat dairy products. Avoid proteins that say ‘hydrogenated’ on label or contain high levels of trans fats or saturated fats. “

Of course, there’s always room in your eating plan for less nutritional proteins, too—just try to incorporate these lean sources when you can, and ask your doctor if you have questions about what dietary habits are right for your particular health status and family history .

A delicious way to eat more varied proteins? This delicious quiche recipe:

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Whole Grains Health

The 10 Best Diet Books in 2022



Staff, Courtesy of Shalane Flanagan & Elyse Kopecky

The word “diet” has earned itself an undeniably negative reputation, often leading people to think of unsustainable restriction and unhealthy fads. However, if you’re looking to adjust your way of eating, whether you want to feel better, lose weight, or hit a new personal record, there are tons of great diet books out there that can help educate you on ways to improve your nutrition and get you feeling better than ever.

While the diets of the past have focused on restriction, newer ways of eating encouragement consuming more good-for-you foods to crowd out less healthy choices, leaving you feeling satisfied, not deprived. These diet books are also super educational, teaching you why you should eat certain foods, what they can do for your health, and the best ways to make them delicious. To help you on your nutrition journey, we’ve gathered the best diet books and healthy cookbooks available today.

Best Diet Books

    How to Choose a Diet Book

    If you’re looking to switch up your diet, the first thing you should ask yourself is why. What exactly do you want out of a diet?

    Second, consider your lifestyle. Do you need meals that are quick and easy? Do you like to take an hour or two to cook for yourself every night? How often can you grocery shop for fresh ingredients?

    Finally, consider whether you’re looking specifically for a cookbook or one that will provide you education on a particular way of eating without necessarily giving you recipes. While many cookbooks will have some content that discusses the origins of food and their nutritional benefits, these books are unlikely to go as in-depth regarding nutrition as less recipe-focused ones.

    How We Selected

    To find the best diet books among the many options on the market, we researched the most popular books available and considered their content, credibility, design, digestibility, and organization. We then looked at both expert reviews and more than 105,000 customer ratings, written by people who’ve bought these books on Amazon, to settle on the diet books you’ll find below.

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    Best vegetarian

    How to Cook Everything Vegetarian

    Houghton Mifflin Harcourt

    This is a great all-around cookbook, but it’s an especially great buy if you’re trying to lay off meat. This book contains everything from specific meal recipes to instructions for steaming veggies, truly teaching you how to cook from start to finish. There are recipes for every meal, as well as snacks and desserts, and it includes instructions for so many different dishes you could easily cook from only this book for an entire year and not get bored.


    Best for Longevity

    The Blue Zones Kitchen: 100 Recipes to Live to 100

    This cookbook highlights recipes from specific areas across the globe—called blue zones—where people live the longest. While some of their longevity surely comes from other lifestyle factors, there’s no discounting the role diet plays in their long-lasting health and wellbeing. These recipes not only focus on ingredients, but the ways in which foods are prepared and how that relates to their overall nutritional value.

    The goal of the book is to increase longevity and quality of life while creating delicious recipes that you’ll want to eat time and time again.


    Best Mediterranean

    The Complete Mediterranean Cookbook

    The Mediterranean diet is consistently ranked as one of the healthiest diets in the world. It’s full of lean proteins, healthy fats, and tons of vegetables, providing a well-rounded, nutritious way of eating.

    This cookbook not only has 500 great Mediterranean recipes, but it also helps you learn which ingredients you should make staples in your grocery list. It also uses only ingredients that you can easily find at standard grocery stores, which makes the Mediterranean diet more accessible.


    Best for Runners

    run fast eat slow

    You’ve probably heard the phrase “abs are made in the kitchen”—and to some degree, the same holds true for personal records. While nutritious food won’t necessarily knock 30 seconds off your mile time, it can help you fuel your workouts so you get the most out of your training.

    This book was designed by Olympian Shalane Flanagan and is packed with recipes designed to help runners fuel their toughest workouts and recover after. As a bonus, the recipes included in this book just so happen to be delicious, too.


    Best Vegan

    The Complete Plant-Based Cookbook

    When first going vegan, it can be difficult to figure out how to make food that is both delicious and nutritious. This book has 500 recipes ranging from meals to snacks to desserts that use entirely plant-based ingredients. These recipes also offer alternate ingredient options, like eggs and dairy, which is great if you want to add more plant-based recipes into your diet, but aren’t ready to dive headfirst into veganism.


    Best for a full reset

    The Whole30: The 30-Day Guide to Total Health and Food Freedom

    Houghton Mifflin Harcourt

    If you’ve been diet-hopping in hopes of finding a meal plan that can help you commit to a healthier lifestyle and enjoy some weight loss, Whole 30 is a great choice. It has you cut out sugar, grains, dairy, legumes, and some other specific foods for 30 days. The idea behind the diet is that it helps jumpstart weight loss while simultaneously getting you to reassess how you think about what you are eating to reach a place of freedom with your food.


    Best for weight loss

    The Obesity Code – Unlocking the Secrets of Weight Loss

    If weight loss is your goal, and you have struggled to find lasting success, this book could be a game-changer. It dives into the science of weight loss, helping you understand hormones, insulin resistance, and other reasons for weight gain. The book recommends intermittent fasting and a low-carb diet, and guides you on how to do them correctly, efficiently, and in the long term.


    Best for Learning about Food

    How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease

    A lot of eating plans focus on what you should eliminate from your diet, but this book places more importance on what you should be adding to your diet and why.

    It discusses foods that are scientifically proven to help you live a longer, healthier life, and the many ways in which food can help prevent disease. It focuses on whole body health—including both mental and physical health—and teaches you to focus on more than just weight and physical appearance when it comes to your food.


    Best for Anti-Dieters

    Not a Diet Book: Take Control. Gain Confidence. ChangeYourLife.

    The rise of anti-diet culture gave inspiration to this book, which helps you improve your relationship with food, tackle weight loss, and debunk fad diets to find a simple and easy way to lose weight and create habits that will keep the pounds from coming back. This book will help you build skills that enable you to live a happier, healthier life without focusing too closely on calories or numbers on a scale.


    Best for fasting

    Complete Guide to Fasting

    Fasting has gained popularity over the last decade and can be a great way to boost your metabolism, clear your mind, and promote weight loss. There are, however, rules you should follow while fasting so that you improve your health rather than endangering it. This book will guide you through intermittent, alternate-day, and extended fasting to ensure you choose the style that will work best for you and do it correctly.

    Before joining Runner’s World as an Editor in 2019, Gabrielle Hondorp spent 6 years in running retail (she has tested top gear from shoes, to watches, to rain jackets which has expanded her expertise—and her closets); she specializes in health and wellness, and is an expert on running gear from head-to-toe.

    This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at

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Whole Grains Health

Eating different kinds of protein protects against hypertension: New study



Despite all this talk that more Australians are toying with vegetarianism, and despite the endless drum-beating about red meat giving you cancer and a dodgy heart, we continue to have one of the world’s highest levels of meat consumption.

Analysis published in December found Australians eat about 95 kilograms of meat per capita every year. The global average is 35 kilograms.

The article, ‘The Evolution of Urban Australian Meat-Eating Practices’, argues our meat-eating habits are driven by a blocky culture, an association with social status, a perception that plant-based diets are inadequate and lame, and ignorance about cooking legumes and tofu.

On the other hand, the authors point to a survey that found almost 20 per cent of those sampled “identified as meat-reducers”.

Furthermore, the authors say, 87 percent “of the meat reducer segment reported consuming a meat-free dish as their main meal at least once a week”.

They point to another survey that found almost 20 per cent described themselves as “flexitarian”, which is cool.

But it may not translate to more lentils, nuts, whole grains, fish and dairy hitting the dinner table as new favorite sources of protein.

A new study found why we need variety

Chinese researchers found that “eating protein from a greater variety of sources is associated with a lower risk of developing high blood pressure”.

Good to know because blood pressure is literally out of control in Australia.

One in three adults – more than six million Australians – has high blood pressure.

Of those afflicted, only 32 per cent have their hypertension under control. That leaves about four million Australians as ticking time bombs.

In December, in the Medical Journal of Australia, Professor Alta Schutte, Professor of Cardiovascular Medicine at UNSW Sydney, called for a national taskforce to tackle the issue.

By improving the control of hypertension, the risks of coronary heart disease, dementia and cerebrovascular disease will be substantially reduced.

The Chinese study suggests changing your diet will go some way to solving the problem.

the study

“Nutrition may be an easily accessible and effective measure to fight against hypertension. Along with fat and carbohydrates, protein is one of the three basic macronutrients,” said study author Dr Xianhui Qin, of the National Clinical Research Center for Kidney Disease at Nanfang Hospital, Southern Medical University in Guangzhou, China.

The study authors analyzed health information for nearly 12,200 adults (average age 41), who had taken part in multiple rounds of the China Health and Nutrition Survey from 1997 to 2015.

Over three days in the same week, participants shared what they had eaten.

They were given a protein “variety score” based on the different sources of protein they’d eaten: whole grains, refined grains, processed red meat, unprocessed red meat, poultry, fish, egg and legumes.

One point was given for each source of protein, with a maximum variety score of 8. The researchers then evaluated the association for new onset hypertension in relation to the protein variety score.

New-onset hypertension was defined as blood pressure greater than or equal to 140 mm Hg/90 mm Hg, the use of blood pressure-lowering medicine, or self-reporting that a physician had diagnosed high blood pressure.

The average follow-up time was six years.

The results

More than 35 per cent of the participants developed new-onset high hypertension during the follow-up.

Compared to participants with the lowest variety score for protein intake (1), those with the highest variety score (4 or higher) had a 66 per cent lower risk of developing high blood pressure.

The amount of protein eaten was also a factor. Consumption was divided into five categories, from least to most intake.

The researchers found that “people who ate the least amount of total protein and those who ate most protein had the highest risk for new onset of hypertension”.

The researchers didn’t ask why a variety of proteins was more healthy. But nutritionists, doctors and health writers have banged on about it for years.

Lean red meat is high in quality protein but provides no fiber or healthy fats. Processed meats are high in saturated fats and salt and are the worst.

Fish is high in long-chain fatty acids, which are good for the brain. Lentils and whole grains are high in fibre.

Hand on heart, a bit of each during the week might stop you from carking it in the street. Which is just undignified and unmanly.

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