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Diets with a higher ratio of plant to animal protein may be beneficial for cardiovascular health.
New research published in The American Journal of Clinical Nutrition found that those who ate the highest ratio of plant-based protein to animal-based protein had a 19% lower risk of cardiovascular disease (CVD) and a 27% lower risk of coronary heart disease (CHD) when compared with those who ate the lowest ratio of plant to animal protein.
“The average American eats a 1:3 plant-to-animal protein ratio. Our findings suggest a ratio of at least 1:2 is much more effective in preventing CVD. For CHD prevention, a ratio of 1:1.3 or higher should come from plants,” Andrea Glenn, lead author of the study and a visiting scientist in the Department of Nutrition at the Harvard T.H. Chan School of Public Health, said in a press statement.
In undertaking their study, the researchers examined 30 years of data on heart health, diet, and lifestyle of nearly 203,000 males and females. The participants were enrolled in the Nurses’ Health Studies I and II as well as the Health Professionals’ Follow-up study.
Participants were asked to report on their diet every four years as part of these studies.
From this data, the researchers calculated the participants’ daily protein intake in grams, including both plant and animal protein.
The researchers adjusted for the health history of the participants, as well as lifestyle and socioeconomic factors. They found that the participants who ate a higher ratio of plant to animal protein had the lowest risk for cardiovascular disease and coronary heart disease.
They found those reductions were even greater in those who ate more protein overall.
Whilst the risk reduction of cardiovascular disease began to plateau at a 1:2 ratio of plant to animal protein, the reduction in coronary heart disease risk continued to reduce with higher ratios of plant to animal protein.
The researchers say the reduction in risk for those diseases is likely due to replacing red or processed meat with plant protein sources like nuts and legumes.
These plant proteins are often associated with higher amounts of healthy fats, fiber, antioxidants, vitamins, and minerals. They have also been found to improve cardiometabolic risk factors like inflammatory biomarkers, blood pressure, and blood lipids.
“Most of us need to begin shifting our diets toward plant-based proteins,” Frank Hu, MD, senior author of the study, and Fredrick J. Stare Professor of Nutrition and Epidemiology at Harvard Chan School, said in a press statement. “We can do so by cutting down on meat, especially red and processed meats, and eating more legumes and nuts. Such a dietary pattern is beneficial not just for human health but also the health of our planet.”
Christopher Gardner, PhD, who was not involved in the study, is an expert in nutrition science at Stanford. He says the findings are innovative but not surprising.
“It’s the same as we’ve been finding for years and years and years, but I’ve never heard it done as a ratio. That part’s kind of clever… This doesn’t have to be as polarizing as plant-exclusive or plant-restrictive. It doesn’t mean giving up meat. It just means having less, especially when you compare how much we eat in the US compared to the rest of the world,” he told Healthline.
He argues that disease reductions are less about protein and more about the differences in fiber and saturated fat content of plant and animal proteins.
“The simplest interpretation for me is that it is an indirect measure of fiber and saturated fat. For cardiovascular disease, it is well known that fiber decreases risk and saturated fat increases risk. Animal foods have zero fiber, and are the main sources of saturated fat…and have a high amount of protein. The individuals eating the most plant protein were getting the most fiber and the least saturated fat,” he said.
The researchers note that the ratios in their study are estimates and that further research is needed to determine the ideal balance between plant and animal protein.
This new research is yet another study supporting the recommendations of the World Health Organization and the American Heart Association, which suggest moving towards more plant-based foods.
“This study further elaborates and elucidates some of the benefits of consuming more plant-based proteins on heart disease risk and heart health,” Dana Hunnes, PhD, a senior dietitian at UCLA who was not involved in the study, told Healthline.
She argues that even taking small steps to reduce meat intake will make a difference.
“Start adding more plant-based proteins (whole foods, not highly processed ones) to your diet and cutting back on animal proteins. Doing it little by little will make it seem easier,” she said.
The American Heart Association recommends a heart-healthy diet that emphasizes fruits, vegetables, and whole grains with protein, mainly from plants.
Gardner argues many cultures around the world offer good examples of how plant-based foods and proteins can be incorporated into a healthy and delicious diet.
“When you look around the world, and you see all the soy, tofu, tempeh, soy milk that Asian populations eat, if you look at all the hummus Middle Eastern populations eat, the chana masala dishes with chickpeas in India, the Gado Gado, the peanut sauces that they have on vegetables in Indonesia, all the rice and beans, salsa dishes of Latin America. It’s not rabbit food. There are some delicious foods that are main components, staples of different cuisines around the world,” he said.
Research suggests that a diet with a higher ratio of plant to animal protein may have cardiovascular benefits.
A 30-year study found that those who ate a higher ratio of plant-based protein compared to animal-based protein had a 19% lower risk of cardiovascular disease and a 27% lower risk of coronary heart disease.
Experts say this is likely due to the fiber content and low amounts of saturated fats found in plant-based sources of protein.
Eating More Plant Than Animal Protein May Cut Your Heart Disease Risk Read More »
A single hour of exercise per week can cut your risk of developing atrial fibrillation, according to new research.
The findings build on prior evidence suggesting that exercise, even at minimum recommended levels, is protective against atrial fibrillation (AFib), the most common form of heart arrhythmia.
The protective benefits of exercise expand with more physical activity. Participants who exceeded recommended exercise saw even greater reduced risk compared to those who did the least.
These latest findings are compelling due to the strength of the data. The study included individuals with one year of accelerometry data (from health and fitness trackers like Fitbit). Data from fitness wearables is preferable in research because it is viewed as more objective in reporting exercise behavior.
Most existing studies on the subject have typically relied on self-reported behavior, which is notoriously unreliable. They have also been too short (about one week) to be of much scientific value.
The authors say the new study is the largest of its kind.
“This study makes use of high quality objective physical activity data that reassuringly aligns with the previous kind of less high quality data to support that greater amounts of physical activity are associated with a reduced risk of developing atrial fibrillation,” Sean P. Heffron, MD, director of cardiovascular fitness and nutrition at the NYU Langone and senior author of the research, told Healthline.
The research, led by Souptik Barua, PhD and a team at NYU Langone, is being reviewed for publication. The study is being presented at the American Heart Association Scientific Sessions on November 16 in Chicago.
Heffron’s team utilized health and accelerometry data from the All of Us Research Program led by the National Institute of Health.
The program includes health, genetic, lifestyle, and demographic data for a cohort of individuals intended to reflect the diversity of the United States, including groups historically underrepresented in medical research.
More than 6,000 individuals were included in the study. The group was predominantly white (83%) and female (70%). Cohort members also tended to be college-educated.
To be included, participants had to have at least one year of accelerometry data and health records.
Researchers wanted to investigate how exercise levels, based on WHO Guidelines, affected AFib outcomes over a five-year follow-up period. The WHO recommends adults get a minimum of 150 minutes of physical activity per week.
Like prior research, exercise was inversely associated with AFib risk, but exercise levels also made a big difference.
One key takeaway: Each hour of physical activity per week reduced the risk of AFib by 11%. Those hours are cumulative, too, so five hours of exercise would be the equivalent of a 55% reduction in risk.
Rod Passman, MD, a professor of medicine and director of the Center for Arrhythmia Research at Northwestern University, who wasn’t affiliated with the research, told Healthline, “This is an interesting study and supports current guidelines that lifestyle choices, including moderate levels of exercise, are an integral part of preventing AF.”
The protective benefit was also apparent when researchers grouped the participants by their average activity level. Compared to a sedentary individual (less than 30 minutes of exercise per week), exercise level was incrementally associated with reduced AFib risk:
“The more you exercise, the better. That’s not going to be a surprise. And that relationship is true for atrial fibrillation as well,” Evan L. Brittain, MD, MsC, an associate professor of cardiovascular medicine at Vanderbilt University Medical Center, who was not involved with the study, told Healthline.
Exercise is one of the most important parts of cardiovascular disease prevention, including atrial fibrillation. But is too much a bad thing?
Some studies have suggested that exercise may be an “emerging cause” for young, otherwise healthy individuals. However, only high-level and endurance athletes are likely to be at risk, and not the average American.
“There are some sort of provocative data showing that the benefits of exercise may reverse themselves once you get to an extreme amount of exertion. But, even if you are an extreme athlete, the overall benefits undoubtedly outweigh whatever sort of modest risk may emerge,” said Brittain.
Heffron, who works with endurance and other high level athletes in his practice, is even more blunt: “No one needs to worry about their exceeding the amount of activity to the point where they’re going to put themselves at risk for AFib.”
Both Heffron and Brittain strongly recommend that individuals try to get more physical activity into their day-to-day life.
“Never underestimate the impact of any amount of physical activity: five minutes here or there, it all adds up. You put together five minutes a few times a day, and over the course of a week, you’re going to reach the level that is going to help reduce your risk, not only of atrial fibrillation but of other cardiovascular diseases as well,” said Heffron.
Exercise is an important component of cardiovascular disease prevention, including atrial fibrillation (AFib). Research has indicated that exercise reduces the risk of AFib, but much of it has relied on low quality data.
New research based on thousands of individuals personal Fitbit data gives a clearer picture of the impact of exercise on AFib risk. The study suggests that every hour of exercise per week results in an 11% reduction in risk.
Some prior studies have indicated that extreme amounts of exercise may be a risk factor in developing AFib. However, doctors warn that the health risks of a sedentary lifestyle far outweigh any risks of excessive exercise.
AFib is the most common form of heart arrhythmia. It occurs when the heart’s two upper chambers (atria) beat irregularly. The condition can lead to a greater risk of heart attack, stroke, heart failure, and sudden cardiac arrest.
Just 1 Hour of Weekly Exercise May Lower AFib Risk, but More Is Still Better Read More »
Although ultra-processed food (UPF) is a relatively new term, it has already become a household name. Every new study makes it clearer that many of these products are harmful to human health.
The latest in a long line of studies shows that people who consume more UPFs are more likely to have a higher BMI and increased adiposity — the amount of excess fat an individual has.
The Italian study, recently published in the journal Nutrients, also shows that people who follow the Mediterranean diet the least closely are more likely to have a higher BMI.
For this study, researchers recruited 175 people with obesity, all of whom completed a food diary, providing information about their UPF intake and how closely they followed the Mediterranean diet. The scientists also measured their body composition and BMI.
According to their analysis: “The data showed an increase in UPF consumption as the BMI increased.”
In other words, individuals who consumed the highest amounts of UPFs were more likely to have a higher BMI. At the same time, as UPF intake increased, adherence to the Mediterranean diet decreased.
The scientists found that some UPFs were more closely linked to BMI and adiposity than others, notably soda. This is not the first time soda has been singled out.
Although the recent study is relatively small, it is yet more evidence that reducing UPF intake — particularly soda — is probably a smart move for health.
“The study confirmed what we emphasize to our weight loss patients: Focus on adding lean proteins and vegetables to the diet,” Mir Ali, MD, a board certified general surgeon, bariatric surgeon, and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA, told Healthline.
“The more processed the food,” he continued, “the more it stimulates insulin secretion and fat deposition.”
Ali noted that “processed foods take less energy to break down and make the person feel hungry sooner.” He also told us that highly processed foods can trigger addictive eating behaviors. “For all these reasons, limiting UPFs can greatly help a person in their weight loss efforts,” he said.
In the United States, more than half of calories consumed are in the form of ultra-processed foods (UPFs).
According to NOVA, the most commonly used classification system for food processing, UPFs are:
“Industrially manufactured food products made up of several ingredients (formulations) including sugar, oils, fats, and salt (generally in combination and in higher amounts than in processed foods) and food substances of no or rare culinary use (such as high-fructose corn syrup, hydrogenated oils, modified starches, and protein isolates).”
This means UPFs tend to contain large quantities of sugar, fat, and a list of ingredients you would not find in a standard home kitchen. UPFs are produced industrially, are relatively low cost, and have a long shelf life, all of which make them convenient for the customer and the manufacturer. Importantly, they’re also highly palatable and easy to overeat.
In recent years, researchers have linked higher intakes of UPFs to a host of chronic health conditions, including diabetes, cancer, and heart disease.
For instance, a recent study found that greater UPF intake was associated with type 2 diabetes. However, when the researchers broke down their analysis by food type, not all UPFs were as tightly linked to the condition. The closest ties were with sodas, savory snacks, animal-based products, and ready-to-eat dishes.
Additionally, there may be a link between highly processed foods and mental health conditions like depression.
Because of the growing evidence that UPFs are closely linked to worse health outcomes, many experts are calling for stricter regulations on these foods, like sugar taxes and warning labels on packages. However, it remains to be seen whether such restrictions in the ultra-processed food industry will take effect.
The results of the recent study echo other research on the benefits of a Mediterranean diet for overall health and weight management.
Federica Amati, PhD, MPH, a postdoctoral medical scientist and registered public health nutritionist with the Association for Nutrition (AfN), suggested making dietary changes slowly, particularly when it comes to reducing ultra-processed food intake.
“It’s clear that certain UPFs are worse for our health than others, so if you’re looking to cut down, start with the worst offender: soda. The evidence of links between high intakes of soda and poor health outcomes is now overwhelming. So, if you can cut it out of your diet, you’ll be doing your health a huge favor,” Amati told Healthline.
She recommended replacing soda with water with optional added fruit. “Or even better, switch to kombucha — a type of fermented tea, which contains live microbes. We know that fermented foods are likely to support your gut health and overall health,” she suggested.
“If you’re cutting back on your UPF intake,” Amati continued, “you don’t have to forgo all of your favorite foods — you can still enjoy chocolate, for instance.” She suggested looking for products that are at least 75% cocoa with as few ingredients on the label as possible.
“Dark chocolate,” she explained, “is rich in antioxidants and other beneficial plant compounds. So, if you choose the right kind, and eat it in moderation, it can actually benefit your health.”
“Finally, chips are high in salt and fat and contain no useful nutrients. I suggest swapping these for minimally processed popcorn. Because popcorn is made from whole grains, it contains nutrients, including fiber, which most of us don’t consume nearly enough of.”
“Just make sure you select a product that doesn’t contain a raft of additives, sugar, and salt,” she advised.
If you’re interested in learning more about the benefits of the Mediterranean diet or need additional guidance for reducing your intake of UPFs, talk with your doctor for further guidance.
A new study shows increased UPF intake is associated with higher BMI and greater overall adiposity.
Although the study is relatively small, it adds to the growing evidence that overall UPF intake — particularly soda intake — is linked to worse health outcomes.
“At the moment, most of us eat around 60% of our calories as UPFs,” Amati said. “Removing those products entirely would be nearly impossible, especially if we tried to do it all at once. Instead, make small sustainable changes, with the goal of reducing your total energy intake to around 20% from UPFs.”
“A good place to start is by replacing the UPFs that are highest in energy, like sodas and pastries,” Amati concluded.
Ultra-processed Foods Drive Obesity, But a Mediterranean Diet May Help Read More »
GLP-1 medications like Ozempic, Wegovy, Mounjaro, and Zepbound have skyrocketed in popularity due to their ability to help people lose significant weight.
One reason these drugs are effective is that they help people reduce the amount of “food noise” they experience.
What is “food noise?”
“Food noise is when thoughts about food are constantly running through your head, even when you’re not hungry,” says Raj Dasgupta MD, a physician and chief medical advisor for Garage Gym Reviews. “It’s that nagging feeling that keeps drawing your attention back to snacks, meals, or cravings. Sometimes, it’s tied to stress or emotions, but it can also happen when your body’s hunger signals are out of balance.”
GLP-1 drugs like Ozempic can lower the volume of these signals.
“They make you feel fuller for longer, slow down how fast food leaves your stomach, and even reduce cravings by acting on parts of the brain that control appetite,” Dasgupta says. “Basically, they quiet the chatter about food, so it’s easier to focus on eating when you actually need to.”
Yet, the high cost and potential side effects can make taking a GLP-1 medication less desirable for many people.
However, there are several ways you can quiet “food noise” naturally without medication, including the following six simple lifestyle hacks recommended by health experts.
Food is more than fuel, but it does fuel the body. Not eating or severely restricting calories can have the opposite effect, causing people to consume excess calories.
Consuming small, frequent healthy meals and snacks throughout the day can help you manage hunger cues, says Becky Mehr MS, RDN, CEDS-C, LDN, the director of outpatient nutrition for the Renfrew Center.
She recommends consuming various foods, including starches, proteins, and fats and advises against swearing off things you love within moderation.
“When we try to avoid certain foods or tasks, we naturally continue to perseverate on the item much more so than when we have the food or start on the task,” she says. “So, if you want an apple, have an apple. If it’s a cookie you are craving, have a cookie. Honoring cravings also enhances satisfaction at meals from day to day and reduces binges.”
Mehr says that intuitive eating — tuning into feelings of fullness and eating when you’re hungry — can be helpful.
A 2024 study suggested that women who followed intuitive eating patterns were more likely to stabilize their weight and display fewer disordered eating habits.
GLP-1s keep people feeling fuller longer. However, some people may experience a similar switch with dietary changes, including adding more protein to their daily meals.
A 2022 review suggested that high protein diets could be an effective weight loss strategy.
“High-protein diets help manage weight and food noise as proteins keep you feeling full longer and curb cravings,” says Chris Mohr, PhD, RD, a fitness and nutrition advisor for Fortune Recommends.
Mohr says good ways to add more protein to your diet include:
Fiber-rich foods naturally slow digestion.
“Fiber-rich foods reduce food noise by adding bulk to your meals without extra calories and slowing digestion, which helps control hunger,” Mohr says. “Incorporating vegetables, fruits, whole grains, and beans into your diet is beneficial for overall health, including weight management and reducing cravings.”
A small 2023 study of 72 people indicated a link between increasing dietary fiber and weight loss. It supported older research from 2019 on nearly 350 people with overweight or obesity that suggested that fiber intake was associated with weight loss and sticking to a calorie-restricted diet.
Suggesting exercise for health, including weight loss and maintenance, isn’t new. However, physical activity can also help control cravings and hunger, which is sometimes an overlooked benefit.
“Exercise can temporarily suppress your appetite by lowering hunger hormones and boosting the ones that make you feel full,” Dasgupta says. “It also helps with stress, which is often a big trigger for food cravings.”
A small 2024 study of 14 people suggested that vigorous exercise could reduce the hunger hormone ghrelin.
A 2023 report on current evidence pointed to data that exercise improved appetite sensitivity but said its long-term effects on hunger hormones remain uncertain.
A 2022 review suggested that stress can influence eating behavior, including consuming foods high in fat, sugar, and calories. The authors pointed to recent data that indicated that psychological distress and increased cortisol (stress) hormones could increase a person’s odds of developing abdominal fat, a hallmark of metabolic syndrome.
“[Managing stress] is a tough one,” Mehr says. “Stress shows up daily and sometimes out of the blue.”
The authors of the 2022 review suggested that mindfulness was one possible solution. Mehr agrees.
“Take some deep breaths,” she says. “Take a break for a few minutes. Take a mindful walk [and] listen to the sounds around you — birds, leaves, traffic.”
A 2022 narrative review suggests that insufficient sleep could contribute to weight management issues. The study’s authors linked reduced sleep quality and quantity sleep with more snacking, higher calorie consumption, and more snacking, especially on foods high in fat and carbohydrates.
The authors suggested a possible link between sleep and hormone dysregulation, which can change a person’s metabolic rate and affect weight loss.
“When you’re tired, your hunger hormones go haywire, making you crave more food,” Dasgupta says. “Aim for seven to nine hours of solid sleep, and try to wind down before bed with something relaxing.”
Mehr suggests implementing a routine before bed that includes:
“These all to let your body know and recognize it’s time to go to bed,” Mehr says.
“Food noise” is not a medical diagnosis but is used in clinical and colloquial settings to describe constant thoughts about food.
GLP-1 medications like Ozempic can help lower food noise by slowing digestion and reducing cravings. However, not everyone wants to use GLP-1 medicines for various reasons, including costs, access, and side effects (primarily GI discomfort).
Health experts say there are several ways people can control feelings of hunger and turn down “food noise” naturally. They include eating high fiber and high protein foods, getting regular exercise and quality sleep, reducing stress, and avoiding extremely restrictive diets.
6 Natural Ozempic Alternatives That Can Help Quiet ‘Food Noise’ Read More »
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Dry yogurt is the latest viral food trend taking over TikTok.
As the name suggests, the trend involves removing the liquid from regular yogurt to create a drier, powdery snack inspired by Middle Eastern cuisine.
To make it, creators typically put yogurt inside a paper towel, press out the moisture, and refrigerate the mixture for 48 hours. Many people have also been putting their own stamp on the trend by adding colors or flavors and sculpting their yogurt snacks into different shapes.
But dry yogurt isn’t simply another viral food trend, it can be a healthy snack, too.
We spoke with experts who explained why this trend is one that’s delicious and nutritious.
Catherine Gervacio, a registered nutritionist and diet consultant for WOWMD, isn’t surprised dry yogurt is trending.
“It’s easy to pack and carry, which makes it ideal for on-the-go snacking, especially when stored correctly,” she said.
Gervacio said dry yogurt’s nutrient quality will largely depend on how it’s prepared but notes that there’s a lot to love about it.
“Yogurt is high in protein, which both supports muscle repair and aids satiety, so you stay fuller for longer,” she explained.
Yogurt is also known for its gut health benefits due to the live probiotics it contains.
Emma Shafqat, pediatric dietitian RD, says they can contribute to a healthy gut by supporting the balance of beneficial bacteria in the digestive system.
“This can potentially enhance digestion, boost immune function, and improve overall gut health,” she explained.
Shafqat said yogurt is also an excellent source of calcium, which is essential for maintaining strong bones and teeth, supporting bone density, and reducing the risk of osteoporosis.
Both experts agreed that the quality of the dry yogurt depends on the type of yogurt used in its preparation.
If flavored or sweetened yogurts are chosen, they may contain high levels of added sugar, which can contribute to excess calorie intake and reduce the overall health benefits of the snack,” Shafqat said.
Gervacio added, “If you’re using sweetened yogurt, it can contribute to increased blood sugar and weight gain.”
Another consideration is the caloric density.
“Drying yogurt removes water content, which naturally concentrates the calories in a smaller portion,” Shafqat said. “While this makes it convenient and portable, it’s important to be mindful of portion sizes, especially if you’re concerned about weight gain.”
However, beyond a potential choking risk due to its dry texture, Shafqat doesn’t believe dry yogurt carries any major health risks, provided it’s made with natural yogurt and consumed in moderation.
If dry yogurt has piqued your curiosity, there are a few simple ways you can enjoy the trend in a healthy way.
“Always choose unsweetened, high protein yogurt options like plain Greek or Icelandic yogurt,” Gervacio said.
If you’re unsure what you’re looking for, be sure to check the protein content and ingredients on the yogurt’s label.
To enhance your dry yogurt snack, you can pair it with other healthy foods.
“Use nutrient-dense toppings such as fresh or freeze-dried fruits, nuts, and seeds,” Gervacio said.
It’s also a good idea to be mindful of your portions. As the water content of yogurt is lost in the drying process, dry yogurt can be easy to overconsume.
Gervacio advises spreading the yogurt thinly to make single-serving pieces.
“If probiotic benefits are important for you, focus on freezing instead of baking or dehydrating,” Gervacio advised.
Dry yogurt is the latest foodie trend proving popular on TikTok.
The dehydrated food involves removing the liquid from regular yogurt to make a portable snack.
Experts say dry yogurt is high in protein, calcium, and probiotics, which are great for gut health.
However, they warn that using sweetened yogurt can contribute to blood sugar spikes and weight gain.
Experts recommend using plain, unflavored yogurt and being mindful of portion size to truly make this a healthy snack.
‘Dry Yogurt’ Food Hack Goes Viral on TikTok. Is It Worth the Hype? Read More »
Pop superstar Lizzo is showing off her weight loss journey on social media and educating fans on how she did it.
The self-described “former vegan” credits her weight loss success with three healthy habits: a high protein diet (with plenty of animal-based protein), a caloric deficit, and strength training.
While some fans online have speculated that the singer has been using a GLP-1 drug like Ozempic to lose weight, she has candidly shut down those rumors.
“It’s like a reward,” the singer lip-synced in an Instagram video with the caption, “When you finally get Ozempic allegations after five months of weight training and calorie deficit.”
In an interview with Business Insider, her trainer, Corey Calliet, also refuted those rumors, telling the publication, “She never wanted to do it, not one time. Ozempic doesn’t get this credit. She’s really working. She’s earning that body that she wants.”
Healthline asked experts to break down Lizzo’s keys to success.
Lizzo, a former vegan, credits a high protein diet (specifically involving animal-based protein) as a large part of her weight loss success.
In a video entitled “What I eat in a day as a former vegan,” she explains how she transitioned back to animal-based protein and how it has affected her health.
The singer describes how she was reintroduced to animal-based protein during a trip to Japan when a friend suggested she try a Japanese diet.
“After tests and research, I found that animal proteins helped me have more energy, lose weight, and helped with my mental fog,” Lizzo said. “This is the diet that’s helped me reach my goals and helped me feel good in my body.”
Throughout the video, the singer shows off what she eats throughout the day, which includes a variety of protein-rich, low carb meals:
Kristin Kirkpatrick MS, RD, a nutritionist at the Cleveland Clinic and co-author of Regenerative Health, told Healthline, “Protein fills you up (satiating), and anytime we increase one macronutrient, we often decrease another. Therefore, effective weight loss could be the result of both increasing protein, as well as lowering carbohydrates – both may be effective for weight loss.”
However, Kirkpatrick points out that quality is key over quantity when deciding on a protein source.
“I will make sure to structure a plan that fits within their preferences while containing the greatest nutrient density, focusing on wild salmon and eggs, for example, over processed red meat, as well as a focus on beans and legumes as well,” she said.
A healthy diet is just one part of the weight loss equation, Lizzo also credits a calorie deficit, which she’s maintained for the past five months.
“A calorie deficit is when you burn more calories than you consume. In other words, the number of calories in must be less than the calories out. If you consume fewer calories than you expend, this may lead to gradual weight loss,” said Alyssa Kwan, MS, RD, a Clinical Dietitian in Cardiology at Stanford Medicine.
Your diet is what facilitates a calorie deficit, but doesn’t guarantee it. If you eat more calories than you expend during daily activity, you won’t lose weight.
In Lizzo’s case, a high protein diet was right for her goals but might not be right for someone else.
“The key to any weight loss is still a calorie deficit. High protein diets can work for weight loss for some individuals as it can also lead to a calorie deficit. However, there is not enough evidence to say that all high protein diets will result in weight loss,” said Kwan.
In addition to diet and calorie deficit, Lizzo has also been hitting the gym five days a week for strength training, according to Calliet.
Strength training or resistance training refers to weightlifting or bodyweight exercises rather than cardiovascular exercise, like using a treadmill.
Calliet explained to Business Insider that Lizzo’s training focuses on high intensity circuit training.
Both cardiovascular exercise and strength training can be effective for weight loss, however which one is better is hotly debated.
Cardio tends to burn more calories per session, which can put you deeper into a calorie deficit. On the other hand, strength training leads to muscle development which improves your metabolism in the long run.
“Resistance training and aerobic exercise should both be considered for optimal health. However, resistance training can specifically assist in building and maintaining muscle mass. Since muscle burns more calories at rest, it’s essential for both weight loss (to ensure loss of fat over muscle while losing weight) and weight loss maintenance,” said Kirkpatrick.
Kwan points out that no matter which type of exercise you choose, maintaining a calorie deficit and the quality of calories are important factors for weight loss.
Grammy-award-winning singer Lizzo credits three things for her weight loss success: a calorie deficit, high protein diet, and strength training.
A calorie deficit is when you burn more calories than you consume. A healthy, sustainable diet can help you achieve a calorie deficit.
Lizzo, a “former vegan,” credits a high protein diet, specifically involving animal-based protein, as an important aspect of her weight loss.
However, experts caution that diets are not “one size fits all” and that individuals should consult with a dietitian and do what is right for them.
Lizzo Says These 3 Healthy Habits Helped Her Lose 60 Pounds Read More »
If you regularly wake up and go to bed at different times, you could be at increased risk of heart attack and stroke.
According to new research in the Journal of Epidemiology & Community Health, sleep regularity, or how often you stick to the same sleeping and waking schedule, appears to be a stronger predictor of major cardiovascular events than sleep duration.
It is the first study of its kind to look at the effects of both sleep duration and sleep regularity on cardiovascular disease.
The authors found that the risk of heart attack, stroke, and heart failure all increased significantly in people with irregular sleep patterns, even if they got the recommended number of hours of sleep for their age.
Conversely, individuals who adhered most strongly to a regular sleep and wake schedule had a lower risk of major cardiovascular events.
“Sleep irregularity refers to frequently changing sleep schedules, like going to bed and waking up at different times each day, which can disrupt the body and negatively impact health. This research emphasizes the importance of prioritizing sleep regularity in public health guidelines and clinical care to support cardiovascular health,” Jean-Philippe Chaput, PhD, a senior scientist at the Children’s Hospital of Eastern Ontario Research Institute and first author of the research, told Healthline.
The large study included more than 72,000 individuals between the ages of 40 and 79 with no history of major cardiovascular events.
All participants were part of the UK Biobank cohort, a biomedical database that includes de-identified data from half a million individuals in the United Kingdom.
Sleep is complex, so researchers attempted to control for a wide variety of factors that could affect the study’s outcomes, including age, sex, ethnicity, history of cardiovascular disease, and mental health. They also included important aspects of lifestyle that could affect sleep quality, such as self-reported sleep problems, whether or not the individual worked odd hours (night shifts), and even screen time.
Another strength of the study is that it did not rely on self-reported sleep data. Participants utilized activity trackers for seven days to record their sleep.
Based on the recorded sleep data, participants were given a “Sleep Regularity Index” (SRI) score; lower scores indicate irregular sleep patterns. Individuals in the cohort were further stratified according to their SRI score into three groups:
The study found that irregular sleepers had a 26% increased risk of major cardiovascular events, and moderate irregular sleepers had a modest increase of 8%.
The next question for researchers was whether or not getting sufficient sleep could offset the risk of irregular sleep.
Unfortunately, they found that even getting the recommended number of hours wasn’t enough to reduce risk for irregular sleepers, but it did have an effect on those in the moderately irregular group.
“While both adequate sleep duration and regular sleep patterns are important, our findings show that meeting sleep duration recommendations alone does not eliminate the increased MACE risk for those with irregular sleep schedules,” said Chaput.
In fact, regular sleep patterns were actually found to be protective against cardiovascular outcomes.
A minimum SRI score of 77.1 was associated with a 15% reduction in risk, with even greater benefit occurring with more regular sleep: an SRI of 80.8 yielded an 18% reduction.
While research has tended to focus on sleep duration, sleep regularity has consistently been linked to a host of negative health outcomes.
A 2023 study published in Sleep found that sleep regularity was a stronger predictor of overall mortality risk than sleep duration. Participants with higher SRI scores had as much as a 48% lower risk of all-cause mortality than those with the lowest SRI scores.
Andrew J. K. Phillips, MD, a sleep scientist and associate professor at the Flinders University College of Medicine and Public Health, was the senior author of that study.
He told Healthline that this novel research on cardiovascular outcomes is consistent with his own research.
“There is a strong emerging body of evidence from not only my group but many research groups around the world showing that irregular sleep patterns are bad for our health. What we are seeing is that sleep regularity is not just a predictor of one area of health, but rather it seems to touch on a wide range of health outcomes, from mortality to diabetes to mental health,” Phillips said.
Phillips also authored a 2017 study that found that irregular sleeping was associated with poorer academic performance.
“Irregular sleep patterns likely lead to disruption of the body’s network of circadian (24-hour) clocks. These clocks regulate the timing of all kinds of physiological functions throughout the body, including cell metabolism,” he said.
Getting on a regular sleep schedule is within reach but may take some adjustments.
“The beauty of this study is that its findings are immediately actionable. The very best way to keep a consistent sleep schedule is to wake up at or near the same time every day,” Scott Kutscher, MD, a clinical associate professor of psychiatry and sleep medicine at Stanford Medicine, told Healthline.
Kutscher recommended helpful tips including:
“Even if your sleep patterns are highly irregular — say a shift worker — think about creating as much overlap in your sleep schedules as possible,” he added.
Other steps for setting a consistent sleep schedule include:
“Aim to go to bed and wake up at the same time every day, even on weekends. If you struggle with consistency, start by gradually adjusting your sleep and wake times in small increments until you establish a stable routine,” said Chaput.
In a study of more than 72,000 people, individuals who had irregular sleep schedules (getting up and going to bed at different times every day) had a higher risk of major cardiovascular event outcomes, such as heart attack and stroke.
Getting enough sleep, based on recommendations by age group, wasn’t enough to offset these risks in individuals with irregular sleep patterns.
The study is the first to examine the combined impact of sleep duration and sleep regularity on major cardiovascular event outcomes.
To create a regular sleep schedule, experts recommend getting up and going to sleep at the same times every day, including weekends, limiting screen time before sleep, and creating a wind-down routine leading up to bedtime.
Irregular Sleep-Wake Cycles May Raise Heart Attack, Stroke Risk by 26% Read More »
A mac and cheese recipe shared by TikTok user Tini in November has gone viral, racking up over 13.2 million likes and 4.1 million saves, and many reviewers say it’s worth the hype.
The dish is made with three tablespoons of butter, three different kinds of cheese, heavy cream, and a pound of pasta, so it’s far from healthy.
However, if you’re thinking about serving this dish at a holiday gathering this year but aren’t thrilled about the amount of fat and calories it contains, health experts say there are ways you can make this recipe healthier with a few simple swaps.
Here’s what’s in TikTok’s viral mac and cheese and how you can hack the recipe to improve its nutritional value.
Ella Rauen-Prestes, nutritionist and founder of fitbakes, has crunched the numbers and says the recipe’s calorie, fat, and sodium content is alarming.
“One portion has over 1600 calories, which for some people is the full recommended amount of calories you’re supposed to eat in a day,” she says.
“The level of fat is beyond belief,” she adds. “It has 126g, which is double what a person should eat in a day. The saturated fat is almost four times what someone should eat in a whole day.”
Additionally, Rauen-Prestes says the dish’s sodium levels are nearly double the recommended daily allowance.
Colin La Grange, a weight loss and nutrition expert at Medwave, agrees that this recipe is nowhere near healthy.
Nevertheless, he says, the viral TikTok recipe uses real ingredients, like real cream, butter, and flour, rather than processed ingredients.
“When compared to a shop-bought, restaurant, or highly-processed ready meal, this may be a better option. When making a meal, using ‘real’ ingredients is a key part of anti-inflammatory weight loss,” he explains.
In addition, La Grange says cheese can be a good source of protein, offering 25g per 100g of protein.
“Heavy cream does have some nutrients too, including protein, vitamins A and D, and minerals like calcium and phosphorus,” he points out.
On the flip side, La Grange points out that this recipe contains zero vegetables and is high in calories.
“Heavy cream has 340 calories per 100 grams. It also has a much lower protein content than milk,” he notes.
This means a serving of this mac and cheese dish is unlikely to be satiating.
If you still want to enjoy this tasty mac and cheese recipe, there are several healthy ways you can reduce the calorie, fat, and sodium content you’ll consume with a serving.
Rauen-Prestes suggests eating a portion of vegetables before eating your mac and cheese.
“The fiber and protein in the vegetables will help your body deal with the fat and refined carbs of the mac and cheese in a much better way,” she explains. “The fiber will also make you feel fuller, so you might eat a smaller portion of the Mac and Cheese.”
In a similar vein, La Grange recommends swapping half your pasta for lightly boiled cauliflower. This will reduce the calorie content, add fiber, and aid satiety.
Zucchini is another option. Rauen-Prestes recommends shredding one and adding it to your dish.
“[Zucchinis] don’t taste like anything if added to pasta and cheese, and they will dilute the calories, the fat, and the carbs and improve the fiber level,” she explains. “This is beneficial for our heart, gut health, and glucose levels, reducing future diabetes risk.”
Another way to cut the calories and fat in this dish is to swap out the full-fat dairy ingredients for reduced-fat dairy options.
La Grange recommends swapping out the cream for skimmed milk in the sauce to cut calories significantly.
“Whole milk has 82% less calories than heavy cream, and it’s also significantly higher in protein,” he explains. This means you can feel fuller for longer while consuming less calories.
“You can use a lower-fat cheese for the sauce, too,” La Grange adds.
Butter is another ingredient that ramps up this dish’s calorie and fat content.
“Change the butter for olive oil,” Rauen-Prestes suggests. “It will significantly reduce the saturated fats, which is so damaging for our heart health.”
What about the sodium content? Rauen-Prestes says it’s a good idea to taste the recipe before adding salt; you might discover that it doesn’t need any extra seasoning.
“If you don’t add salt, or add less than what the recipe says, the level of sodium will be significantly reduced, and your blood pressure will thank you,” she notes.
And if you don’t want to make any significant changes to the recipe? You can create a smaller portion and serve it with a side salad and some protein, La Grange recommends.
A mac and cheese recipe has gone viral on TikTok with over 13.2 million likes, with many people saying they plan to serve it at holiday gatherings.
However, health experts warn that the recipe is very high in fat, sodium, and calories.
Nutritionists say a number of healthy hacks can help improve the dish’s nutritional value, including adding vegetables and swapping some of the full-fat ingredients for reduced-fat options.
TikTok’s Viral Mac and Cheese: Simple Hacks to Make It Healthier Read More »
