Rachael Ajmera, MS, RD

LoseIt.com •

Can Allulose Help With Weight Loss? Plus Benefits, Downsides, and Safety

If you’ve ever wished you could partake in your favorite sweets while still shedding pounds, you’re definitely not alone.

Enter allulose: a sugar substitute that may help you do just that. With just 10 percent of the calories found in table sugar (along with about 70 percent of the sweetness), allulose may seem like every dieter’s dream.

Not only that, but this sweetener is naturally found in several food sources — including raisins, figs, and molasses — and may even be tied to a few possible
LoseIt.com •

The 7 Most Sustainable Diets to Start in 2024, According to RDs

Have you ever started a new diet only to give up because it left you feeling hungry, drained, and defeated? You’re not alone. The truth is there are tons of eating plans out there, but few are sustainable, easy to follow, and effective.

A “sustainable diet” is one you will stick with for a lifetime, so it should offer all the nutrients your body needs. It should also bring other benefits to the table, whether that be weight loss, disease prevention, or simply a better relationship with your foo
LoseIt.com •

6 Weight-Loss-Friendly Winter Foods

Trying to lose weight in winter is tough — nonstop seasonal celebrations and seemingly endless treats make it hard to stay on track. And let’s be honest, as the weather turns chilly, wouldn’t we rather just bundle up inside with our favorite indulgent snacks and put off weight loss until spring?

Yet, plenty of healthy foods come into season during winter that can make wonderful additions to your menu without completely derailing your diet. Below, two nutrition experts recommend the best winter
Forbes •

Whey Concentrate vs. Whey Isolate: What's The Difference?

Whey protein is a complete protein, meaning it contains all nine essential amino acids that must be obtained from food, according to Carlos Fragoso, a registered dietitian and owner of Nutrethos, a private nutrition practice in New York City. Whey is also an optimal source of protein that may help build muscle mass when combined with consistent strength training. Whey protein concentrates are produced when milk coagulates with the enzyme rennet—an enzyme used to make cheese—causing curds and whe
Forbes •

Fat Burning Pills: Safety, Risks And Alternatives

Fat burning pills are marketed as supplements to help promote weight loss and fat loss. These products often claim to work through several mechanisms, including blocking the absorption of fat, increasing the frequency of stool or urine output and reducing hunger cues, according to Katherine Metzelaar, a registered dietitian, certified intuitive eating counselor and founder of Bravespace Nutrition, an eating disorder nutrition therapy clinic in Seattle. Many weight loss supplements also claim to
Forbes •

A Guide To The Best Weight Loss Drinks, According To Experts

Several beverages can help promote weight loss while even providing some extra health perks. Here are a few of the best weight loss drinks, according to experts.

“One of my best suggestions for someone looking to lose weight is to drink more water,” says Smolen, explaining that dehydration can lead to low energy levels and sluggishness, which might make you more likely to reach for high-calorie snacks or drinks that can derail your diet, such as soda.

The benefits of water for weight loss are
Forbes •

Healthy Breakfast Ideas: 6 Foods To Start Your Day

There are many reasons to enjoy a nutritious breakfast each day. Here are a few of the benefits.

Starting your day with a balanced breakfast could help you maintain a healthy weight. “Those that eat breakfast tend to have a healthier weight and are less likely to overeat at other meals,” says Smolen. “If you skip breakfast or lunch, you are more likely to overdo it at dinner time and possibly also include a [less nutritious] nighttime snack,” agrees Ehsani.

One review of 45 observational studi
Forbes •

6 Expert-Backed Health Benefits Of Edamame

Not only is edamame rich in nutrients, but it also has several potential benefits. Here are a few of the top health benefits of edamame, according to experts.

“One cup of prepared edamame provides 14% of the Daily Value for potassium, a mineral that counteracts sodium to support healthy blood pressure levels,” explains Stephanie Wells, a Dallas-based registered dietitian and owner of Thyme to Go Vegan Nutrition Services, a private nutrition practice that specializes in vegan nutrition. In addit
mindbodygreen •

Protein Powder For Weight Loss: Why It Works & Pro Tips | mindbodygreen

These days, protein powder is synonymous with gym gains and increasing muscle mass. However, mixing protein powder into your shakes and smoothies can assist with weight loss too. We reached out to a few experts to get the inside scoop (pun very much intended) on protein powder for weight loss, including how it works to improve body composition, how to consume it, and which types are best.

While it shouldn't be used to replace other protein-rich foods in your diet, protein powder can be a conven
Forbes •

5 Health Benefits Of Chamomile Tea

Drinking chamomile tea may provide numerous health benefits. While research into the effects of chamomile prepared as a tea is limited, studies performed using chamomile extract or other forms of chamomile suggest the herbal tea may have the following health benefits.

Some individuals drink chamomile tea to relax before bedtime and achieve better sleep. Chamomile contains a variety of compounds, such as apigenin (a type of flavonoid found naturally in plants that acts as an antioxidant), which
mindbodygreen •

Carb Cycling: How It Works & Whether It's Actually Worth Trying | mindbodygreen

Often advertised as an "easier alternative" to low-carb dieting, carb cycling is a (still very restrictive) eating pattern that switches between high-carb and low-carb days throughout the week. But does it really live up to its promises of promoting fat loss and managing blood sugar? We dug into the existing research on carb cycling to make a judgment call on whether it's actually worth trying, how to do it healthily, and who should avoid it and opt for a more flexible approach instead.

Carb cy
Forbes Health •

8 Best Prebiotic Foods You Should Eat, According To Experts

So, what are prebiotic foods? Here are a few of the best sources, according to the experts.

“Chicory root is very high in inulin, a fermentable carbohydrate that is probably our best researched prebiotic,” says Nielsen. Plus, she explains that chicory root also contains alkaloids, which are plant compounds that may also be beneficial for gut health. According to a 2022 review in Nutrients, chicory and its components are potentially associated with helping to promote digestion, regulating appeti
Forbes Health •

8 Best Foods To Eat When Sick, According To Experts

“There is not a single food or supplement that will provide you protection from illness caused by bacteria, viruses and other factors,” explains Emma Laing, a registered dietitian nutritionist, professor and director of dietetics at the University of Georgia and a national spokesperson for the Academy of Nutrition and Dietetics. “However, consuming a variety of nutritious foods that decrease inflammation and increase antioxidant activity can definitely help support your immune response.”

Here a
Forbes Health •

7 Natural Appetite Suppressants For Weight Loss

There are several natural appetite suppressants available that may help support weight management. Read on for a few that are recommended by experts.

Chili peppers—and other spicy ingredients like red pepper flakes or hot sauce—can help suppress appetite due to their heat. Chili peppers also contain capsaicin, which emerging research suggests may impact metabolism, notes Fiorella DiCarlo, a registered dietitian and nutrition expert in New York.

One very small, 2017 study that looked at 77 peop
Forbes Health •

16/8 Intermittent Fasting: Meal Plan, Benefits And Side Effects

Some research shows limiting your food intake to an eight-hour window might offer several health perks. Here are a few of the top expert-backed benefits of 16/8 intermittent fasting.

“During the fasting window, you consume little to no calories,” explains Sam Schleiger, a functional medicine dietitian and owner of Simply Nourished Nutrition, a private practice in Elkhorn, Wisconsin.“This can create a calorie deficit, which is necessary for weight loss. If you consistently consume fewer calories
LoseIt.com •

Why Your Support System Is Key to Weight Loss, Plus How to Build One

Weight loss can often be a long and challenging process, filled with ups and downs — but you don’t need to face it alone. In fact, research suggests having more people in your corner can help you stay motivated (1) and set you up for long-term success (2). Here’s a closer look at how having a strong support system can help you lose weight, plus a few ideas on how you can build your own.

How Support Systems Help With Weight Loss

If weight loss is your goal, having a solid support system in plac
mindbodygreen •

Why You Feel Tired After Eating & What To Do About It | mindbodygreen

Postprandial somnolence (aka feeling tired after eating) can have a few different causes, according to Jessica Cording, M.S., R.D., CDN, INHC, a registered dietitian and author of The Little Book of Game Changers. She explains that the composition and size of your meals might play a role by altering blood sugar levels and certain chemicals in the brain, such as serotonin, which regulates sleep. Other factors might also have an impact, including how much sleep and physical activity you're getting
LoseIt.com •

Best Protein Sources for a Clean Keto Diet (That Aren’t Chicken)

When following a clean keto diet, it can take some serious creativity to avoid eating the same few dishes on repeat. (Hello again, chicken and veggies!) So, to help you whip up tastier keto meals that are equally nutritious and delicious, we asked two experts to recommend some of the best protein sources for a clean keto diet.

The ketogenic diet focuses on high-fat foods while limiting those that are high in sugar or carbohydrates. The goal is to reach ketosis, a metabolic state in which your b
Forbes Health •

Citrulline (L-Citrulline): Benefits, Dosage And Side Effects

L-citrulline is an amino acid—which are fundamental molecules that serve as the building blocks of proteins—that is produced naturally by the body. It’s found in certain food sources and supplements. Once ingested, L-citrulline is converted into L-arginine, another amino acid that is used to produce nitric oxide, which is a compound that increases blood flow. Though L-arginine supplements are also readily available, research suggests citrulline supplements may actually be more effective at incre
Healthline •

Bone Marrow: Nutrition, Benefits, and Food Sources

Bone marrow is an ingredient that has been enjoyed worldwide for thousands of years. More recently, it has become a delicacy in gourmet restaurants and trendy eateries alike. It has also started gaining traction in health and fitness circles, due to its stellar nutrient profile and multitude of benefits. This article reviews the nutrition and benefits of bone marrow and tells you how to add it to your diet.

Bone marrow is a type of spongy tissue in the center of bones. It’s most concentrated in
Healthline •

8 Simple and Healthy Salad Dressings

There’s no doubt that salad can be a healthy addition to a balanced diet. Unfortunately, most store-bought dressings are brimming with added sugar, preservatives, and artificial flavorings that can diminish the potential health benefits of your salad. Making your own salad dressing at home is an easy and cost-effective alternative to store-bought varieties. Furthermore, it can give you better control of what you’re putting on your plate. Here are 8 simple and healthy salad dressings that you can
Forbes Health •

How To Choose A Casein Protein Powder—And Expert-Recommended Picks

Casein protein is a type of protein found in cow’s milk, accounting for approximately 80% of its total protein content. Casein also contains all of the essential amino acids needed to build muscle mass, according to Mary Sabat, a registered dietitian and personal trainer based in Alpharetta, Georgia. “Casein protein supplements are available in various forms such as micellar casein, casein hydrolysate and casein blends,” explains Sabat, noting that each form differs in terms of its rate of absor
mindbodygreen •

4 Reasons To Eat Papaya Seed (No, Parasites Aren't One) | mindbodygreen

Papaya seeds are the dark, round seeds found nestled in the center of the papaya fruit. They have a crunchy texture and a bitter, peppery flavor that's often compared to wasabi. Though papaya seeds are often discarded in favor of the fruit's sweet, buttery flesh, these small seeds are actually edible and even offer a few important nutrients1 , including antioxidants, fiber, and heart-healthy fats. They've recently been in the spotlight on social media, with some claiming that they can help kill
mindbodygreen •

Ginger Tea Benefits & How To Drink It Dried Or Fresh | mindbodygreen

Ginger tea is a beverage typically made by steeping fresh or dried ginger in boiling water, giving it a sharp, slightly spicy taste and aroma. Premade ginger tea bags are also widely available and are generally pretty affordable, with prices ranging from around $0.10 to $0.50 each. Ginger has a long history in traditional forms of medicine. In fact, Ayurvedic practitioner Nidhi Pandya tells mindbodygreen that it's widely used in both traditional Chinese medicine and Ayurveda. "In Ayurveda, it's
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