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The overall goal of the DASH Diet – short for Dietary Approaches to Stop Hypertension – is to lower your consumption of sodium, which aids in lowering your blood pressure. Since the diet focuses on eating the right foods with the right portions, it’s also effective for short- and long-term weight loss. Find out more about the DASH Diet and if it’s right for you. Dietician Marla Heller’s version of [...]
You probably know that fiber is important to good health, but how do you know if you are getting enough? Most Americans don’t. The average adult only eats 15 grams of dietary fiber per day. How much fiber do you need? Women need 25 grams per day and men should get 38 grams per day, according to an Institute of Medicine formula based on getting 14 grams of fiber for [...]
Anyone who’s on a fad diet is painfully aware of some things now missing from the dinner plate. Oh, how you yearn for the simple things you took for granted — the burger with the bun, the fast food bagel that didn’t require your scraping three-quarters of the cream cheese off with a napkin, the simplicity of pouring a container of half-and-half into your coffee instead of letting the mug [...]
You don’t have to do any calorie counting or portion control, and you can eat a pretty varied diet. You also don’t need to cut out almost all carbs. You do need to be selective about your carbs, checking the glycemic index value of the foods you eat. Limitations: The glycemic index diet can be confusing. Just because a food is low on the index doesn’t mean it’s healthy. And [...]
Foods on the glycemic index diet are scored on a scale of 0 to 100 based on how much they raise your blood sugar level. High-GI foods (70 or higher): white rice, white bread, pretzels, white bagels, white baked potatoes, crackers, sugar-sweetened beverages Medium-GI foods (56-69): bananas, grapes, spaghetti, ice cream, raisins, corn on the cob Low-GI foods (55 and under): oatmeal, peanuts, peas, carrots, kidney beans, hummus, skim milk, [...]
Sticking to a low glycemic index diet may help prevent conditions like diabetes and heart disease. But it’s not certain that this diet can help you lose weight any better or faster than a low-fat, generally healthy diet. One study showed that people on a low-glycemic diet lost more fat than those on a high-glycemic diet with the same calories. More studies are needed to confirm that
Diets based on the glycemic index — Sugar Busters, the Zone Diet, and Nutrisystem – are more famous than the original “G.I. Diet.” The glycemic index was designed to help people with diabetes control their blood sugar levels. And what works to control blood sugar, the theory goes, should help you drop extra weight. Like its better-known children, the glycemic index diet focuses on carbs. It gets a little complicated, [...]