Can You Really Lose Weight on the Coffee Diet?

If you still think that coffee is bad for you—that it’ll hurt your heart, give you diabetes, and beat up your grandma—it’s time to update your thinking.

Yes, many scientists in the 1970s and 1980s feared that coffee could cause health problems, but that was before the research community came to a deeper, richer understanding about antioxidants—compounds that can prevent or delay cell damage.

Brewed black coffee is chock full of antioxidants, and its studied benefits go far beyond disease prevention. Coffee may enhance awareness, prevent kidney stones, improve memory, turbocharge your workout, boost your mood, and even block gum inflammation and thereby decrease your risk of tooth loss.

Okay, but does the Coffee Diet actually work?

First off, when it comes to diets, “work” is a tricky word.

Maybe your friend goes on the Coffee Diet and they lose 20 pounds and they feel amazing and they won’t shut up about the plan.

But though the Coffee Diet has worked for your friend and Dr. Bob, their experiences are anecdotal. In order for a diet to “work,” scientists have to conduct double-blind placebo-controlled dietary intervention studies, which is a phrase that is almost guaranteed to put you to sleep, but it’s the only type of study science has to determine the effectiveness of a diet plan.

And, guess what? Most diets fail those dietary intervention studies or are so new that they don’t have any scientific research behind them.

Get this: A 2017 study reviewed the results of 25 weight loss programs and found that “commercial weight-loss programs frequently fail to produce modest but clinically meaningful weight loss with high rates of attrition suggesting that many consumers find dietary changes required by these programs unsustainable.”

Drinking three cups of coffee daily isn’t a chore, but sticking to a calorie limit of 1,500? Now that’s difficult, especially considering that the USDA currently recommends double that for the average active 19 to 35-year-old male (it’s 2,800 calories for men ages 36 to 55).

Read more on Men’s Health

Plant-Based Diets Good For The Heart? Here Is More Evidence

Plants may be good for your heart. Not political plants, which can be bad if you are the victim of such a scheme, but fruits and vegetables in your diet. An analysis just published in the Journal of the American Heart Association did “produce” more evidence that plant-based diets are associated with a decreased risk of cardiovascular disease.

Lettuce takes a closer look at this latest analysis conducted by a team that included Hyunju Kim, Laura E. Caulfield, Vanessa Garcia‐Larsen, Josef Coresh, and Casey M. Rebholz from the Johns Hopkins Bloomberg School of Public Health (JHSPH) and Lyn M. Steffen from the University of Minnesota School of Public Health. They analyzed a salad of data on 12,168 men and women who had participated in the Atherosclerosis Risk in Communities (ARIC) study. Each study participant had been in the 45 to 64 years age range when first enrolled in the study (1987-1989) and was from one of four US communities: Washington County, MD, Forsyth County, NC, Minneapolis, MN, or Jackson, MS. The participants had multiple follow-up visits after being enrolled and were followed as late as 2017.

Since the ARIC study had not specifically asked if participants had followed a “plant‐based diet,” the research team led by Rebholz, an Assistant Professor of Epidemiology at the JHSPH, used the answers from the food and beverage frequency questionnaire to calculate several different measures of plant-based diets. These measures included the overall plant‐based diet index (PDI), the healthy plant‐based diet index (hPDI), the less healthy (unhealthy) plant‐based diet index (uPDI), and the pro-vegetarian diet index.

Calculating several different indices helped get a better sense of how healthy the plants being consumed were. After all, not all plant-based foods are healthy. French fries and ketchup ain’t quite the same thing as kale. For each of these indices, a lower score meant more animal-based food in the diet. A higher score meant that the person consumed more plants.

Furthermore, the analysis couldn’t separate out everything else that the participants may have been doing to affect their cardiovascular risk. For example, people who eat more plant-based diets could also be paying closer attention to their health and the healthiness of their diets in general such as consuming less salt, added sugar, and processed foods. It may be a stereotype, but the all-buffalo wing diet guy may not be the most likely person to watch his sodium intake or the amount of time that he spends on the couch.

Read more at Forbes

Can ‘Hormone Diets’ Help You Lose Weight Fast?

Search for “hormone diet” and there are more than 30 recent diet books on the topic. The authors allege that the reason people over 35 struggle to lose weight doesn’t have to do with eating too much or not exercising enough. They say it’s your hormones working against you.

According to these books, you can “trick your metabolism” and “feed your thyroid”. They claim that all you need to do is eat the right foods and take the right supplements, and you’ll unlock the secret to lasting weight loss.

But is there any evidence these diets work?

The 20/30 Fast Track Hormone Weight Loss Plan isn’t a book; it’s a pricey program. It’s sold at weight-loss centers across the United States and Canada and is led by “wellness experts” who take the company’s private training but have no other credentials.

This program claims to promote rapid weight loss – 20 pounds (9kg) in 30 days – by affecting seven different hormones that make it “impossible for you to lose weight”, such as insulin, which moves sugar from your blood into your cells; cortisol, the “stress hormone”; sex hormones such as testosterone and estrogen; and thyroid hormones.

The diet bans the usual suspects: sugar and sweetened foods and beverages, along with all grains, potatoes, and sweet potatoes, beans and lentils, milk, and most fruit. This program also requires the purchase of “homeopathic drops” that come with no evidence supporting their efficacy or safety.

Why is the hormone story such a complicated one? Hormones are chemical messengers that coordinate or control processes throughout your body. There are at least 60 different hormones in humans, and we’re only beginning to understand how what we eat affects them.

Suneil Koliwad is an associate professor of endocrinology in the University of California at San Francisco Diabetes Center. “It’s premature at this point to think anyone knows exactly what components of the diet are needed to manipulate a variety of hormones across the board in specific ways,” he says. “Those studies haven’t been done yet.”

So diets that claim to help you “hack your hormones” for weight loss don’t have the evidence to back it up.

Plus, a healthy rate of weight loss, according to the Centers for Disease Control and Prevention, is one to two pounds per week, which would be four to eight pounds per month. Diets that promise faster weight loss aren’t promoting healthy, sustainable changes and often lead to weight regain. Also, yo-yo dieting is hard on your heart – and self-esteem.

Continue reading at Financial Review

Can the Coffee Diet Really Help With Weight Loss—and Is It Safe?

Now, coffee has become the central component of a weight loss plan some refer to as “the coffee diet.”

What is the coffee diet, exactly?

The plan, based on the 2017 book The Coffee Lover’s Diet by medical doctor Bob Arnot, involves drinking a minimum of three cups of light roast coffee daily, due to its higher polyphenol antioxidant content. (Coffee polyphenols are linked to a reduced risk of a number of diseases, including type 2 diabetes and certain cancers.) In fact, you can have as much coffee as you’d like, either decaf or regular, as long as you hit the three-cup minimum.

Dr. Arnot includes a good deal of research in the book about coffee’s ability to curb appetite, reduce fat absorption, boost metabolism, improve circulation, and burn fat. (Some of the benefits Dr. Arnot promotes are linked to caffeine, while others are true for regular or decaf coffee.) He advises skipping the sugar, cream, and milk, however, especially since the latter reduces polyphenol absorption.

Can the coffee diet promote weight loss?

So is coffee really the solution to shedding pounds and keeping them off? Due to the aforementioned benefits, which are research-backed, it may help. Yet keep in mind a few important points.

First, sipping java throughout the day without regard to the rest of your diet will probably not yield results. Simply displacing healthy meals and snacks with black coffee can become a form of restriction that deprives your body of nutrients, plus zaps your mental and physical energy. In other words, it’s not just the coffee itself but the balance of your overall eating pattern that’s key to weight loss.

Bottom line: Coffee is good for you, especially without the add-ins. But it’s not a magic bullet, and too much can lead to unwanted side effects. If you’re a coffee-lover, enjoy it in a healthy balance. But if you’re trying to lose weight, remain focused on the bigger picture. Eating clean, being active, getting enough sleep, and managing stress are still the pillars of healthy, sustainable weight loss.

Health

Is The OMAD Diet The New Intermittent Fasting?

From the ketogenic diet to intermittent fasting, the internet churns out a never-ending supply of new diet trends that well-meaning people swear will change your life. On Reddit, the preferred platform of many bio-hacking bros, these diets often take on a life of their own. People share their experiments, success stories, and occasionally problematic diet ideas.

Such is the case with the “OMAD” diet subreddit, which has amassed more than 50K active members, according to a Reddit representative. OMAD stands for “one meal a day,” and it’s an extreme version of intermittent fasting that involves eating for one hour and not eating for the other 23 each day. Followers of the diet say that you can eat whatever you want during your daily meal, and while you fast you can only have calorie-free beverages.

For starters, we know that the nutrients in food give our bodies energy. When you’re hungry, it’s your body’s way of telling you that you need more food to sustain all the various activities and functions that you complete in a day. “One meal a day doesn’t cut it for most people,” and is unnecessarily restrictive, explains Robin Foroutan, MS, RDN, HHC, a registered dietitian in New York City.

One of the many troubling things about the OMAD diet is the idea that you’d have to eat all of your daily recommendations for overall calories and nutrients in one sitting. “It’s likely unpleasant to try and eat all that food in one sitting,” says Kathleen Meehan, MS, RD, LDN, an anti-diet registered dietitian in Houston. “I’d also imagine it’s isolating, as food is meant to be enjoyed socially.” Eating one massive meal can affect your digestion and absorption, Foroutan says. And, when you’ve been fasting all day and teetering on the edge of extreme hunger, it can be harder to make healthy food choices, she adds.

Despite these various problems, plenty of people still follow this diet because they think time-restricted eating plans are the way to go. “Our bodies are meant to fast naturally overnight, though not for extreme periods of time such as this,” says Melissa Bailey, MS, RD, LDN, a dietitian in Philadelphia. And although there is intriguing research about the benefits of intermittent fasting, “there’s really no research that tells us that the more restriction the better,” Foroutan says.

Read the full article at Refinery29

Does the Coffee Diet Work for Weight Loss?

The coffee diet is a relatively new diet plan that’s rapidly gaining popularity.

It involves drinking several cups of coffee per day while restricting your calorie intake. Some people have reported short-term weight loss success with the diet. However, it has some significant downsides.

What is the coffee diet?

The coffee diet was popularized by the book “The Coffee Lover’s Diet” by Dr. Bob Arnot. In the book, Dr. Arnot claims that drinking coffee several times per day can boost your metabolism, burn more fat, block calorie absorption, and decrease your appetite.

He was inspired to write the book after studying the people living on the small Greek island of Ikaria, which has a large population of healthy elderly people. He believes their health and longevity is a result of their high intake of antioxidant-rich coffee.

How it works

The coffee diet plan involves drinking a minimum of 3 cups (720 ml) of light-roast coffee per day. Light roasts tend to be richer in polyphenol antioxidants than darker roasts. Dr. Arnot places particular importance on the type of coffee you choose and how it’s brewed. He recommends a lightly roasted, whole-bean coffee that you would grind at home and prepare using filtered water.

On the diet, you can have as much coffee as you want — caffeinated or decaffeinated — as long as you reach your 3-cup (720-ml) minimum. However, you should avoid using sugar or cream. He also recommends you replace one meal per day with a homemade, high-fiber, green smoothie. Suggested smoothie recipes are featured in the book.

Your other meals and snacks should be low in calories and fat and rich in fiber from whole grains, fruits, and vegetables. The author also encourages readers to avoid highly processed foods, such as frozen meals and refined snack foods, in favor of whole foods.

In the book, Dr. Arnot’s sample meal plans contain about 1,500 calories per day, which is likely much fewer calories than a typical person consumes. Appropriate meals for this diet would include tofu and vegetable stir-fry over brown rice or a grilled chicken salad with a vinaigrette dressing.

Some people have reported weight loss success with this diet, likely due to the calorie restriction involved. In addition, some evidence suggests that coffee may aid weight loss

Potential benefits

Coffee is rich in caffeine and antioxidants called polyphenols, which have several health benefits, including decreased inflammation and free radical damage. When it comes to boosting weight loss, coffee appears to have two potential benefits — decreasing appetite and increasing metabolism.

Read more at Healthline

Junk Food Blues: How Are Depression and Diet Related?

Your diet and your mental health can be related more than you think. There are several studies that stated that people who eat a lot of meat, sweets, fried food, refined sugars, and high-fat dairy are more likely to show symptoms of depression. Luckily, it can all be fixed or improved with some healthy eating habits. So, here’s how junk food affects your depression and a good clean diet can cure it.

What came first?

Depression or a bad diet? What causes what? Let’s break it down. Depression is often pushing sufferers to adopt unhealthy eating habits which can result in pretty common dietary patterns associated with depression like reduced appetite, binge-eating on sugary and fatty foods and skipping meals.

Diet can also be a good indicator of your risk and levels of depression. People who often eat a lot of junk food, fat and carbs are at more risk of developing symptoms of depression. On the other hand, diets like the Mediterranean which contains a lot of vegetables, lean meat, fish, olive oil, fish and antioxidants is connected to better mood and emotion control. Plus, this diet is low in calories, so it’s a perfect choice for those trying to shed extra pounds and get into shape.

What to munch on

While there are diets specifically made for boosting one’s mental health and neurological activity, you don’t necessarily need to see an expert. If you adopt the Mediterranean way of eating (which is rich in groceries available all over the world) you can reduce many of your symptoms and alleviate your mood.

While there are many foods great for human health, vitamins, minerals and nutrients from protein are especially important for the support of the brain. Make sure to keep your nutrients high by taking plenty of antioxidants from raspberries, blueberries, strawberries, blackberries, and apples. Ensure your vitamin B levels are optimal by eating at least two to three eggs a week and preparing lean meat like poultry, fish, and oysters. Whole grains, avocado, and milk are also rich in vitamin B.

Omega-3 fatty acids from fish, nuts, and seeds will also ensure optimal brain function, especially when accompanied with selenium from whole grains, nuts, seafood, and organ meats. Another thing you can add to your diet is CBD oil. If you buy your product from respectable suppliers, CBD for anxiety can be easily mixed with food and beverages you make at home. For instance, add it to your smoothie, coffee or baked goods and let it positively influence your appetite, pain, sleep, stress responses, mood, motivation and more.

What to avoid

Certain substances harm your mental and your physical health, so they should be eliminated from your diet. Luckily, the list isn’t huge and you can always find some healthier alternative to replace these harmful foods. If you suffer from depression, do limit your intake of alcohol and caffeine. Another “drug” that people with depression often eat too much is sugar. Minimize your intake of candy, cake, and other sweets and stick to dark chocolate to satisfy your sweet tooth. Highly-processed foods, as well as high-fat dairy, should also be consumed in minimal amounts.

Thrive Global

Can the Satiating Diet Help You Lose Weight? Here’s What a Nutritionist Thinks

When clients tell me about their attempts to lose weight, I find that many cherries pick tactics from different diets to create a hodgepodge of strategies that work for them. It’s a savvy way to find a just right approach that generates results and has staying power—a must for keeping lost pounds at bay.

Now, researchers at the Université Laval in Canada believe they have found their own magic combo. Dubbed the “satiating diet” and touted as a hybrid of the Mediterranean and keto diets, it supports weight loss and good health, and doesn’t require extreme measures, proponents say. I looked into it, and here’s what I found.

What is the satiating diet?

According to a 2017 study by the Canadian researchers, the satiating diet consists of the following daily: at least four servings each of whole veggies and fruits; 5 servings of high fiber whole grains (with at least 4 g of fiber per portion); lean protein in every meal (meat, poultry, fish, eggs, dairy products, or tofu); nuts and seeds, avocado, and other healthy plant fats; at least one legume meal per week; and the consumption of hot peppers or red peppers.

Does it help with weight loss?

The results of the aforementioned small study seem to indicate so—at least for obese men. The study of the diet tracked obese men. Thirty-four followed the satiating plan, which provided 20–25% of calories from protein, 45-50% from carbs, and 30-35% from fat for 16 weeks. Another 35 obese men followed a standard diet with 10–15% protein, 55-60% carbs, and 30% fat, based on Canada’s national guidelines for healthy eating.

The men on the satiating diet lost significantly more weight and body fat, and they experienced greater feelings of fullness compared to those who followed the standard diet. Even better, the satiating diet eaters stuck with it. Only 8.6% stopped following the diet, compared to 44.1% of standard diet eaters.

Read the full article at Health

What Is Satiating Diet? Is It Better Than Other Trending Diets?

With the rise in a number of people suffering from obesity, the importance of following weight loss diets is gaining momentum. There are a lot of fad diets in today’s time that claims to cut down weight quickly. But these diets follow a restrictive pattern and eliminate one or more class of foods, which are otherwise essential for our nutritional needs.

Going on such diets may help you lose weight faster but might backfire later. Feeling of dissatisfaction and frustration may crawl in, which will eventually make you eat more to beat the stress. Moreover, all kind of foods is important for the normal functioning of the body. You need carbs as much as you need fats. So now, the health experts have come to the conclusion that the most beneficial and sustainable way of maintaining weight is to eat to your heart’s content.

What Is Satiating Diet?

A new version of diet – satiating diet – is making news these days for its positive approach towards weight loss. It proposes eating nutrition-rich foods that fill the stomach and satiate the appetite to the hilt.

A satiating diet consists of foods that are high in fiber (like bread), protein (like eggs), healthy fats (like avocados), dairy products (like yogurt) and fruits and vegetables. All these foods have their own individual nutritional properties that contribute to bringing health and wellness to us. Some foods are good for heart health, some are good for digestion and some protect the body from harmful free radicals.

Read the full article at NDTV Food

Have We Found a Diet That Truly Works?

“Eat less and move more.” Oh, such simple advice, but is maintaining a healthy weight really that simple? We live in an era of nutritional misinformation and opinions galore. These days, it seems that everyone feels qualified to offer expert advice on diet, exercise and weight loss. With rising obesity rates all around the world, we are constantly searching for approaches to better manage our weight and our health.

For decades, the main strategy for losing weight has been to cut back on calories; what nutritionists call an “energy-restricted diet.” Although this often works in the short term, it rarely produces long-term success. It backfires because it can lead to greater feelings of hunger after the weight is lost, more obsessive thoughts about food and eating, and a greater risk of overeating due to negative emotions and stress. These complicate the bodily mechanisms that control appetite and partly explain why most people regain the weight in the long term.

Other types of restrictive diets, such as the popular high-fat, no-carbohydrate ketogenic regimen, have some of the same problems. Like low-calorie diets, they are difficult to follow over a long period of time, which can lead to feelings of frustration and failure. The challenge for researchers has been to find a strategy that is not restrictive and that can reduce feelings of hunger and improve eating habits and overall health without causing some of these negative side effects.

The answer, it turns out, maybe a diet constructed from healthy foods that are especially satiating; that is, foods that create feelings of fullness and satisfaction. Nutrition researchers have discovered many such foods, which improve appetite control and decrease food intake, conditions necessary for sustained weight loss. A satiating diet includes foods that are high in protein (such as fish),; high in fiber (whole grains, for example) and high in fruits and vegetables. It contains healthy fats, such as the polyunsaturated fats found in avocados, and includes dairy products such as yogurt. Perhaps surprisingly, it might also include capsaicin, the substance that makes jalapenos and other peppers so hot.

In a 2017 study, 34 obese men were placed on this regimen, which was 20–25 percent protein, for 16 weeks. Another 35 obese men followed a standard diet: 10–15 percent protein, and based on Canadian national guidelines for healthy eating. The men who followed the highly satiating diet significantly reduced their weight and body fat and had greater feelings of fullness compared to men who followed the standard diet. They were also better able to stick to the highly satiating diet: only 8.6 percent quit the diet, compared to 44.1 percent of the men following the standard diet.

Read more at Scientific American