Eggs are no longer bad guys. Coffee with those eggs? Go ahead, have a cup, maybe even three.
11. And were Allah to hasten
for mankind the evil (they invoke for themselves and for their children, etc.
while in a state of anger) as He hastens for them the good (they invoke) then
they would have been ruined. So We leave those who expect not their meeting
with Us, in their trespasses, wandering blindly in distraction. (Tafsir
At-Tabari; Vol. 11, Page 91)
12. And when harm touches man, he invokes Us, lying down on his side, or
sitting or standing. But when We have removed his harm from him, he passes on
his way as if he had never invoked Us for a harm that touched him! Thus it
seems fair to the Musrifun that which they used to do. 10. Surah Yunus (Jonah)
Those are among the latest recommendations an expert advisory panel has made for the upcoming "2015 Dietary Guidelines for Americans" -- and the group's report is turning some conventional thinking on its head.
The panel's advice is under review by the Department of Health and Human Services and the USDA, which will issue the guidelines jointly later this year. The guidelines are published every 5 years, and they reflect the latest science-based evidence about what we eat. They can help people make healthy food choices through the USDA's MyPlate program.
The advisory committee's new report puts an emphasis on eating a plant-based diet, including vegetables, fruits, whole grains, legumes, nuts, and seeds. But some so-called "bad" foods are back on the menu, too.
"The 2015 report reinforced much of what we saw in 2010," such as the need for people to eat more plant-based meals, says Connie Diekman, RD, director of university nutrition at Washington University in St. Louis. But there are notable additions, such as the goal of eating without depleting environmental resources. "The mention of sustainability is new. No previous guidelines addressed it," she says.
Other unexpected recommendations include:
Caffeine is OK (within reason). For healthy adults, it's all right to have up to 400 milligrams a day, or about three to five cups of coffee. This doesn't apply to children and teens.
Coffee lovers still need to be aware of what they add to their java, says Sonya Angelone, RDN, a registered dietician in the San Francisco Bay area. Coffee with sugar and creamer added, or designer coffee drinks, can be loaded with calories and fat, she says.
Cholesterol is no longer a villain. The 2010 guidelines suggested we should limit cholesterol from foods to no more than 300 milligrams daily. (A large egg has about 186 mg of cholesterol.) Experts now say cholesterol is ''not a nutrient of concern," because cholesterol from foods doesn't cause higher blood cholesterol levels.
The guidelines are meant only for healthy people over age 2. Those with chronic conditions such as high cholesterol should talk with their doctors about the best diet for them, experts say.
Also, make smart food choices before you chow down. "Go ahead and eat your eggs. But that doesn't mean you should have eggs fried in butter with toast and more butter and no fresh fruit," Angelone says. "Have a scrambled egg, whole grain toast and fruit salad on the side."
What you eat can help the planet.The new recommendations suggest plant-based diets are also good for the environment, and for using natural resources without depleting them, known as sustainability. Plant-based eating is healthy and has less impact on the environment, including land and water use.
Farm-raised seafood is OK. Wild-caught seafood has long been viewed as healthier than farm-raised, but the proposed guidelines suggest that thinking is misguided. For many common fish, including bass, cod, salmon, and trout, farm-raised has as much or more healthy omega-3 fatty acids as fish caught in the wild. (Farm-raised catfish and crayfish [also known as crawfish], though, have less than half of these healthy omega-3s.)
Still, the risk of mercury and other pollutants doesn't outweigh the health benefits of eating seafood, such as lowering heart attack risk. Experts recommend eating a variety of seafood, both wild-caught and farmed.
Other Recommendations
The new report's proposed guidelines fine-tune or keep some advice from previous years. Here's some of what the 14-member expert panel said:
Put down the salt shaker. Adults who need to lower their blood pressure should eat less than 2,400 milligrams of sodium a day. Under 1,500 mg is even better to lower blood pressure. A teaspoon of salt has about 2,300 mg.
Eat less saturated fat. Ideally, we should eat less than 10% of calories from saturated fat. That's about 20 grams of saturated fat on a 2,000-calorie-a-day diet. A 1-ounce slice of provolone cheese has nearly 5 grams of saturated fat.
Too sweet. The link between excess sugar and weight gain is strong. Keep added sugars to less than 10% of total calories, or 200 calories from sugar on a 2,000-calorie a day diet. One teaspoon of sugar has 16 calories,and 13 teaspoons have 208 calories.
Don't turn to artificial sweeteners. While they may help people lose weight in the short term, there is little evidence on the long-term effects onweight loss and weight maintenance. Don't rely on artificial sweetenerssolely to replace added sugars in food and beverages. Drink more water instead.
Public comments on the panel's report are being accepted online and at a public meeting next month. Approved guidelines will be released later this year after comments are reviewed.
For years I’ve heard experts say, “Weight loss simply comes down to calories in versus calories out.” But throughout my years a practitioner that simple philosophy hasn’t rung true. I’ve seen clients break a weight loss plateau after increasing their calorie intake—swapping processed “diet” food for whole, nutrient-rich clean foods and changing up their meal balance and timing.
I’ve also found that stressed-out, sleep-deprived clients have a more difficult time losing weight, which has been backed by numerous studies. And now, research shows that a number of other lifestyle and environmental factors also play roles in influencing metabolism and weight control.
Here are five on my radar, and tips for combating them.
Artificial additives
Just released animal research from Georgia State University found evidence that artificial preservatives used in many processed foods may be associated with metabolic problems, such as glucose intolerance and obesity. In rodents genetically prone to inflammatory gut diseases, the chemicals led to an increase in the severity and frequency of metabolic problems. Scientists believe the effects are due to changes in gut bacteria. When chemicals break down the mucus that lines and protects the gut, unhealthy bacteria come into contact with gut cells, which triggers inflammation, and as a result, changes in metabolism.
Combat it: This is preliminary research, but even more of a reason to read food labels and eat clean. When buying anything that comes in a box, bag, or jar, read the ingredient list first. My philosophy is that it should read like a recipe you could whip up in your own kitchen. For more info check out my previous post What Is Clean Eating?
Shift work
Researchers from the University of Colorado at Boulder found that people who work the night shift burn fewer calories during a 24-hour period than those who work a normal schedule. The difference can lead to weight gain, even without an increase in calories. In other words, when you throw off your body’s circadian rhythm, your normal diet can suddenly become excessive due to a metabolic slowdown. This parallels research which found a relationship between body clock regulation, gut bacteria, and metabolism. When mice received gut bacteria from jet-lagged humans, they gained significant amounts of weight and had abnormally high blood sugar levels.
Combat it: If you work when most people are sleeping, or you travel through different time zones, seek out nutrient-rich foods that help boost satiety, increase metabolic rate, and regulate hunger, including fresh veggies and fruit, beans and lentils, nuts, ginger, hot peppers, and good old H2O. For more tips check out my previous post 9 Natural Appetite Suppressants That Actually Work.
Weight criticism
University College London researchers found that over a four-year period, people who experienced weight discrimination or “fat shaming” gained weight, while those who did not shed pounds. Another study from Renison University College at the University of Waterloo found that over five months, women with loved ones who were critical of their weight put on even more pounds.
Combat it: You may not be able to control the type or amount of support you receive from others, but there are effective techniques for improving your personal mindset. For example, practicing mindfulness meditation has been shown to help reduce stress, lower hunger hormones, and prevent weight gain. In a study published in theJournal of Obesity, this practice led to a greater loss of belly fat, without following a calorie-counting diet. I teach it in my private practice and I devoted an entire chapter to meditation in my upcoming book, Slim Down Now ($20, amazon.com). If you’re a newbie, check out UCLA’s online classes.
Environmental chemicals
It may seem odd for a nutrition professor to study flame retardants. But one such professional at the University of New Hampshire found that these substances—which are found in everything from furniture to carpet padding and electronics—trigger metabolic and liver problems that can lead to insulin resistance, a major cause of obesity. Compared to a control group, rats exposed to these chemicals experienced dramatic physiological changes. In just one month, levels of a key enzyme responsible for sugar and fat metabolism dropped by nearly 50% in the livers of rats exposed to flame retardants. According to the researcher, the average person has about 300 chemicals in his or her body that are man made, and we’re only beginning to understand the possible effects.
Combat it: You can’t eliminate your exposure to synthetic substances, but you can limit it. You can now find natural products in nearly every shopping category, including cosmetics, cleaning supplies, toys, and household goods. For help, check out resources and guides from organizations like the Environmental Working Group.
Genetics
It’s no surprise that we take after our parents when it comes to body type, but new research shows that thetype of bacteria that live in our digestive systems are also influenced by genetics. That’s an important finding, because more and more research indicates that gut bacteria are strongly connected to weight control. Scientists at King’s College London found that identical twins had a similar abundance of specific types of gut bacteria, compared to non-identical twins. This indicates that genes strongly influence bacteria, since identical twins share 100% of their genes, while non-identical twins share about 50% of their genes. They also found that the presence of a specific type of bacteria was most influenced by genetics, and that type strongly correlated with leanness. In fact, transplanting this bacteria to the digestive systems of mice caused the animals to gain less weight than those that did not receive the bacteria.
Combat it: You can’t change your genetics, but there’s a great deal of research now about how you can transform your good gut bacteria. The top strategy: avoid artificial and processed foods, and load up on a variety of whole, plant-based foods, including vegetables and fruits, whole grains, beans and lentils, andfermented foods like kimchi and sauerkraut.
“The Mediterranean diet is characterised by a plentiful consumption of olive oil and plant foods, a moderate consumption of fish, seafood, yoghurt, cheese, poultry and eggs, and low consumption of seeds, red meat and processed meat products,” says exercise physiologist and Nature’s Own dietitian Kate Save.
“Adopting a Mediterranean-style diet with plenty of antioxidants, dietary fibre and a favourable ratio of Omega-3’s to Omega-6’s promotes optimum health through the ages,” she says, signalling out a longer life span and protection against cognitive decline as the diet’s best features.
A LONGER LIFE-SPAN
According to the research published in the British Medical Journal, individuals who follow the principles of the Mediterranean diet have a longer lifespan. But how is that possible?
Well, ageing occurs as the body weakens due to a build-up of cell damage and a breakdown in the body’s natural repair processes over time.
“These biologically stressful processes that occur during ageing have been shown to cause a key component of DNA — the telomere — to shorten,” explains Ms Save. “This decrease in DNA length can be correlated to lifestyle and poor dietary habits.”
Put simply, the BMJ-featured research found that “In this large study, greater adherence to the Mediterranean diet was associated with longer telomeres. These results further support the benefits of adherence to the Mediterranean diet for promoting health and longevity.”
To adhere to these dietary recommendations and get maximum benefit from the Mediterranean diet, Ms Save’s suggests increasing your consumption of plant-based foods like fruit, vegetables and legumes, as well as increasing your consumption of olives and olive oil, nuts, cereals, and Omega-3’s from marine sources. As well as consuming more of these foods, lessening your meat intake is important — so put down that steak.
We all know that brain health declines during the ageing process, but there has beengrowing interest around the role that a Mediterranean-style diet plays in preserving cognitive performance thanks to its Omega-3 recommendations - the Mediterranean diet incorporates a much higher ratio of fish to meat compared with a standard Western diet.
“Evidence suggests that the moderate intake of Omega-3’s in the Mediterranean diet - and more specifically, the level of Omega-3 DHA (docosahexaenoic acid), an essential long chain fatty acid - may be the key to preventing cognitive decline and maintaining overall good health,” explains Ms Save.
“Many Australians do not understand the benefits of consuming the right balance of Omega-3s and subsequently struggle to meet the recommended daily intake, as a lot of people don’t like eating fish.
“Good sources of marine Omega-3 DHA include oily fish such as salmon, mackerel and blue eye trevalla that contain a minimum of 10 per cent fat. If you think you may not be consuming enough Omega-3 DHA through diet, talk to your GP or pharmacist, or consider taking a supplement that combines plant based DHA with natural marine sources,” she says.
To integrate the Mediterranean diet into your lifestyle, Ms Save recommends following these four rules:
1. Aim to consume fish more frequently
Consume a minimum of three 150g serves of oily fish per week for Omega-3’s. If you struggle to meet the recommendation, consult your GP or pharmacist, or consider taking an Omega-3 supplement high in DHA.
2. Replace foods high in saturated fats
The Mediterranean diet is around 40 per cent total fat, but is quite high in mono and polyunsaturated fats which are better for you. Foods such as butter, cream and sausages which are high in saturated fat should be switched out for olive oil, canola-based spreads, lean chicken and seafood which contain poly and mono-unsaturated fats.
3. Increase your total consumption of plant foods
For your two serves (minimum) of fruit per day, try some citrus fruit and an apple. For your five to six serves of veggies per day, look at kale, tomatoes, carrots, pumpkin, cauliflower and eggplant. As far as legumes, wholegrain cereals, nuts and seeds go, aim for five to six serves per day; nutrient rich sources like chickpeas, walnuts, linseed, wholemeal pasta, quinoa and barley are good options.
4. Food swap your snacks
Substitute packaged foods such as yoghurt-coated muesli bars with whole-fresh foods such as low fat yoghurt, fruit and oats.
There's a famous quote from Tolstoy that goes: "All happy families are alike; each unhappy family is unhappy in its own way."
Well, it's the same with nutritional programs. However different they might look on the surface, the effective ones are more alike than they are different.
Meanwhile, every unhealthy diet is unhealthy in its own way.
How can a diet be bad? Let me count the ways.
"Detox diets" are too low in protein, calories, and fiber.
The "Cabbage Soup" diet (and other restrictive diets) can take the fun out of eating. Plus, any weight you lose will probably only be water.
Drastic measures like "ear stapling" are unproven and can lead to infections.
And the typical Western diet can lead to heart disease and diabetes. Not to mention obesity, which the AMA now considers a disease in itself.
In other words, every lousy diet is terrible in its own way. Although all lead to poorer health.
Five signs of a sane and healthy eating plan
While every bad diet is uniquely bad, good diets are a lot more similar than they might appear on the surface.
Wait a minute.
How can a meat-heavy diet be like a meat-free diet? How can a low carb diet be like one that's higher in carbs? How can intermittent fasting be like frequent grazing?
Actually, it's no real mystery. Because every sane eating plan will help you make five key changes. And these changes form the basis of nutritional health.
Let's take a closer look.
1. Raise your awareness of nutrition.
I know, everyone wants to talk about the food itself -- the proteins, carbs, and fats. What to eat more of and what to avoid.
But recent research shows that simply paying better attention to what you eat can help you lose fat, get lean, and improve your health.
Honest.
Whether you reduce carbs, eat more vegetables, source organic food, eat less meat, or eat more "ancestral" foods, it's all good.
Because what you focus on may not matter as much as simply caring more about what you're eating in the first place.
2. Focus on food quality.
Paleo and low-carb advocates want you to eat more natural, free-range animal-based foods. These foods tend to be higher in protein and fat. Plus, they are minimally processed.
Vegan and high carb advocates want you to eat more natural, plant-based foods. These foods tend to be higher in fiber and antioxidants. Plus, they are minimally processed.
Recognize what's common here?
Very few nutrition camps recommend you eat more processed, chemical-laden "junk" food. (Thank goodness.)
Instead, every sane nutritional plan recommends eating whole, minimally-processed, nutrient-rich foods. And that may be one of the most important interventions of all, regardless of the macronutrient breakdown.
3. Eliminate nutrient deficiencies.
Processing often strips much of the nutritional value from foods. So, by emphasizing whole foods, the best diets help us address nutritional deficiencies.
In fact, a well designed diet of any kind eliminates some of the most commonnutrient deficiencies. (These include water, certain vitamins and minerals, proteins, and essential fatty acids).
This is huge. When we lack important nutrients, we often look, feel, and perform badly. But within a few weeks of correcting these deficiencies, we feel rejuvenated. (And because the transformation is so dramatic, that's often when we become diet zealots.)
4. Control appetite and food intake.
How so? Well, when we pay attention to what we're eating, eat quality food, and resolve nutritional gaps, we almost always eat less food in total.
We feel more satisfied. We lose fat, gain lean muscle, and perform better.
Notice that you don't need calorie counting here. Focusing on food awareness and food quality is usually enough for people to tune into their own hunger and appetite.
And that means calorie control without the annoying calorie math.
It also means more sustainability since counting calories has a shelf life. No one does it forever.
5. Promote regular exercise.
When people start paying more attention to what they eat, they usually pay more attention to exercise as well.
In fact, many of the diet camps recommend regular exercise. (Which is a good thing, since focusing on diet alone may actually interfere with establishing a consistent exercise routine.)
People who exercise are better at turning the food they eat into functional tissue (instead of extra fat). Especially if their exercise routine includes high and lower intensity activities.
And this is true, no matter what kind of diet they follow.
The bottom line? No single diet is right for everyone.
And really, how could it be? Not when you consider the differences between us.
From physiology to lifestyle, we're all facing different challenges.
And these differences can affect the kind of diet that will be sustainable and effective for any given individual.
Luckily, there are also many healthy ways to eat.
In fact, most of the best-known eating plans can help control appetite, improve food quality, promote exercise, and raise nutritional awareness.
So, if the nutritional plan you're considering does all that, it's likely a sane approach. Follow it consistently and you'll be well on your way.
Because, of course, there is no "Best Diet Ever." There's only the "Best Diet For You." And that may be different from the best one for your spouse, best friend, or workout partner.
Evidence that vegetables – the more the merrier – are good for you is legion. And here’s more: Researchers who analyzed studies of people put on vegetarian or vegan diets found that they lost more than seven pounds regardless of calorie counting or exercise plans.
The study published Thursday in the Journal of the Academy of Nutrition and Dietetics comes as many people are trying to stick to – or already have abandoned – New Year’s plans to lose weight with the dozens and dozens of plans on the market.
An earlier version of this post incorrectly referred to the Physicians Committee for Responsible Medicine as the Physicians Committee for Social Responsibility.
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The good news for such people is that they “don’t need to monitor portions or calories” and still can lose weight, said one of the researchers, Susan Levin, director of nutrition education at the Physicians Committee for Responsible Medicine. “This is not about moderation, it’s about healthful choices.”
Dieters could approach their diet with this idea: “What is the lifestyle choice I can make that’s sustainable?” Levin said in a phone interview.
The researchers reviewed 15 studies focused on plant-based diets, from vegan (no animal products) to vegetarian diets in which followers eat eggs and dairy products but no meat.
Half the studies were intended to help participants lose weight; the others were to treat health concerns such as diabetes, chronic pain or arthritis.
More than half of U.S. residents are estimated to be overweight. Obesity and overweight are linked to such diseases as type 2 diabetes, heart disease and some cancers. Observational studies show that people who eat plant-based diets weigh less than those who don’t, said the researchers, who are from the Physicians Committee for Responsible Medicine. That group, headed by Dr. Neal Barnard, has long been a vocal advocate for vegetarian diets and a supporter of animal welfare organizations.
The researchers wanted to learn whether such observations could be quantified, so they looked at studies in which people were put on vegetarian or vegan diets for at least a month. On average, people lost 7.48 pounds – an average that included people who did not keep to the diet. Among those who did keep to a vegetarian or vegan diet, the weight loss was just over 10 pounds.
Fifteen studies were included in the analysis. Eleven used vegan diets, which exclude meat, fish, poultry, eggs and dairy products. One of them prescribed a raw vegan diet, meaning no foods are cooked at temperatures above 118 degrees.
The study talks about plant-based diets; that distinction is important because vegetarian or vegan diets are not necessarily healthful: Plenty of chips, cookies, white bread are all free of animal products.
More weight, in general, was lost by study participants who were heavier, older and had weight loss as a goal, the authors said. “There was no significant weight-loss difference between studies using ovo-lacto-vegetarian diets and those using vegan diets” in this analysis, the authors said.
The researchers note that any one person’s results can be “highly variable,” but they suggest that the high fiber content and often low fat in a plant-heavy diet might be partly responsible for the results. In addition, they wrote, “some evidence suggests that low-fat, plant-based diets can increase postprandial energy expenditure.”
Among the limitations of the study analysis, the authors wrote, is that many studies were excluded because they had calorie limits or exercise components.
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