A comprehensive guide to calorie count calculations

For people starting a health journey, counting calories is a common place to begin. Calorie counting can be an effective way to reach fitness and weight loss goals, and it can also help you take better control over your health. Yet many aren’t fully aware of what calories are and how they should calculate them. 

If you’ve been asking, “How many calories should I eat in a day?” then this guide is for you.

Calories are the units of energy that come from the foods and beverages you eat and drink. The body uses calories to perform all of its functions, from moving and exercising to circulating the blood and digesting food. If you consume more calories than you use, the extra calories get converted into fat, which the body can use later if it has a calorie deficit.

Controlling caloric intake, and consuming fewer calories than you burn through exercise and daily activity, can be an effective weight control method. To do this, you must understand the calorie count in your favorite foods and how many calories you need in a day.

Some foods, like fatty meats, high carbohydrate foods, or fried foods, have high calorie counts. For example, a hamburger patty with no toppings or bun has around 200 calories. Add all of the toppings and a bun, and you can easily have 1,000 calories in just the burger. 

Other foods, usually fruits and vegetables, have lower calorie counts. One cup of fresh cucumber slices has just 16 calories, and one cup of strawberries has 49 calories.

For many people, calorie counting can be a good, healthy way to start taking back their health. Yet many myths circulate about how many calories someone needs to eat a day and how to calculate them. These myths can make achieving your health goals more challenging. Also, there are potential drawbacks to calorie counting. Before you start monitoring your calorie intake or focusing on weight loss or gain, always talk to your doctor. A thorough health assessment from a qualified healthcare practitioner is vital to ensuring you’re doing what’s best for your health with all of your health conditions taken into consideration. 

Here’s the truth about caloric intake and how to effectively calculate the right number of calories for your body, activity level, and age. Keep in mind, each individual is unique, and some health conditions, medications, and other factors not mentioned here can impact your caloric needs. Before you start a journey toward health by changing your diet, always talk to your doctor to ensure you account for all of these potential factors.

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Calorie counting depends on multiple factors

Counting calories isn’t a one-size-fits-all process. Many factors impact how many calories you need to eat, including health conditions, age, biological sex, activity level, and your fitness goals. Your body shape also impacts your caloric needs. To accurately calculate your caloric needs, you’ll need to consider all of these.

Health conditions

Certain health conditions can impact the metabolism, which increases or decreases caloric need. These include:

• Metabolic disorders, like thyroid disorders or Cushing’s syndrome
• Diabetes
• Wilson disease
• Mitochondrial diseases
• Hormonal disorders

If you have one of these or a different chronic health condition, talk to your doctor before working on caloric intake. 

Age

Body mass and muscle density change as you age, which changes caloric intake. 

A child needs a different level of calories than an adult. Most healthy children don’t need to count calories, but rather should learn to eat when hungry and choose healthy, nutrient-rich foods. Children should also focus on regular physical activity as a way to encourage a healthy body mass. 

Counting calories too early can lead to body image and eating issues, unless a parent is working with a doctor for this. That said, Healthline recommends the following ranges for children and teenagers:

• 5-8 years old: 1,200 to 2,000 calories a day
• 9-13 years old: 1,600 to 2,600 calories a day
• 14-18 years old: 1,800 to 3,200 calories a day

Adults also have different calorie needs as they age. Young adults need more calories than older adults, often due to the higher activity levels for these age groups as well as the overall changes your body’s going through as you get older. Here is a general breakdown of calorie ranges for adults:

• 19-30 years old: 2,000 to 3,000 calories a day
• 31-59 years old: 1,800 to 3,000 calories a day
• 60 years old and older: 1,600 to 2,600 calories a day

These ranges are based on a person’s basal metabolic rate, or BMR. This number is the number of calories a person uses for basic daily life functions, such as breathing, digesting or circulating the blood. For all age groups, the range is quite large. That’s because there are other factors at play that impact your ideal calorie count. 

In addition, you should consider average calories per day, as some days you’ll be hungrier or more active than others. Keep your average within your recommended range to keep yourself at a healthy weight.

Biological sex

A person’s biological sex also impacts caloric needs. The University of Pittsburgh Medical Center indicates women have a lower BMR than men. In other words, a woman’s daily bodily functions, including breathing and digesting food, take fewer calories than the daily bodily functions of a man. Thus, someone who was born female needs fewer calories than someone who was born male, even if they have similar daily activity levels.

On the recommended calorie intake ranges listed above, women tend to need calorie counts towards the lower end, while men tend to need the counts at the higher end. Recent recommendations from the USDA recommend 1,600 to 2,400 calories a day for adult women and 2,000 to 3,000 calories a day for adult men, according to USA Today.

Those who identify as a gender other than their biological sex should talk to their doctor about how hormone therapy or gender-affirmation surgery affects their caloric needs, as this is an area that’s still under research. Unless the BMR changes, the recommendations typically still remain with the person’s biological sex at birth.

Activity level

The more active you are, the more calories you need to fuel those activities. An elite athlete needs more calories a day than the average person, and may even need numbers higher than the recommended average calories per day on heavy workout days. Conversely, if you live a sedentary lifestyle or have a desk job with little exercise, you may need fewer calories. Your body isn’t working as hard, and thus it doesn’t need as much fuel.

Health goals

Your health goals also impact the amount of calories you need. If you want to gain weight, adding more calories that are high in nutritional value may help.

If you want to lose weight, consuming fewer calories than you burn through your regular activities may help you reach that goal. Cutting calories too low can create health issues, though. You won’t get all of your nutrients if you cut calories below your recommended range, and you may put your body into starvation mode, which triggers fat-storage hormones.

Additional factors

A few additional factors that impact your caloric intake needs include:

• Physical health conditions – If you’re fighting illness, you may need to change your caloric intake to accommodate. Thyroid and other hormone imbalances can also affect your metabolism, changing your caloric intake needs. Similarly, people who are pregnant need more calories than those who are not.
• Medications – Some medications can speed up or slow down your metabolism, and you may need to adjust your caloric intake accordingly.
• Body size – Even if you’re trying to lose weight, your body size impacts how many calories you need. Someone who weighs 200 pounds needs more calories for daily functions than someone who weighs 150 pounds. This also means your caloric intake needs will change as you achieve fitness goals and lose weight. Thus, learning to calculate calories by weight is important.

These factors may require the input of your doctor or nutritionist, but it’s worth noting that there are these additional factors at play when determining how many calories you need to eat.

The bottom line – calorie counts are personal

With all of the factors that impact your daily caloric need, learning how to calculate caloric intake is a highly personal process. To help you discover how many calories you need, the right tools can help.

How to calculate caloric intake

One popular method to calculate caloric intake is the Harris-Benedict Equation, which can help you estimate your daily caloric needs. It gives you a person’s BMR, or the number of calories they burn at rest. The BMR is a good starting point for calculating daily caloric needs. Here is a breakdown of the equation:

• Men: BMR  = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)
• Women: BMR = 447.593 + (9.247 X weight in kg) + (3.098 x height in cm) - (4.330 x age in years)

BMR does not account for activity levels. If you’re regularly active, you’ll need to multiply the BMR by an activity factor:

• Sedentary: BMR x 1.2
• Lightly Active: BMR x 1.375
• Moderately Active: BMR x 1.55
• Very Active: BMR x 1.725
• Extra Active, such as a physically demanding job: BMR x 1.9

Use a calculator to help

Calorie counting calculators are tools that let you calculate calorie intake by weight, body size, activity level, and age, so you can have a target daily calorie goal to reach. This takes the guesswork out of the process and gives you the tools to consider all of the factors impacting your calorie needs.

Evidation partners with over 20 health and fitness apps, and many offer calorie calculators. Consider these:

• MyFitnessPal
• Samsung Health
• Apple Health

Once you know your daily calorie range, you can use Evidation to track your food and earn points and rewards, while also calculating your caloric intake for the day. You can also connect your fitness tracker to Evidation to get a better picture of how active or sedentary you are, which in turn will help you use a calorie calculator more effectively.

The potential drawbacks of calorie counting

Calorie counting can be a helpful tool as you work toward your weight loss or weight gain goals. However, it can have potential drawbacks. 

First, calculating calories can be time-consuming. Doing it manually leaves room for human error, and using a calculator requires you to log every bite you take. Some people may find this takes too much time if they live a busy lifestyle.

Second, calorie counting may not be appropriate for everyone. Healthline warns that people who have a history of eating disorders could find their symptoms worsening if they focus on calorie counting. One 2018 study indicated that counting calories combined with frequent self-weighing increased the severity of eating disorders among college-age participants. If calorie counting causes you to feel guilt, shame, or anxiety, then this may not be the right tool for you to reach your health goals.

Choosing smart calories

Counting calories is an important part of taking charge of your health, but you also need to make sure you’re getting enough nutrients in the calories you consume. Consuming all of your calories through sugary drinks or foods could leave you void of vital nutrients, and you’ll struggle to achieve wellness. These tips will help you choose the right foods to get your calorie count for the day.

Avoid cutting calories too drastically

First, make sure you’re not cutting calories too drastically. Most people need at least 1,600 calories a day, and you never want to go lower than 1,200 calories a day without a doctor's oversight. Doing so puts you at risk for nutrient deficits and metabolism problems, according to US News. You’ll also trigger stress hormones, which can cause weight problems. Stay within the recommended ranges for your age, sex, body type, and overall activity level, but aim for the lower end of the range.

Avoid empty calories 

Empty calories are calories that add no nutrients to your body. Specifically, the University of Michigan defines empty calories that come from unhealthy fats or added sugars in foods, as these ingredients do not have nutritional value. 

Empty calories are usually found in processed foods with high sugar and saturated fat content. Examples include:

• Ice cream
• Processed meats, like sausages or hot dogs
• Sodas, non-juice fruit drinks, and many sports drinks
• Cakes, donuts, and similar baked goods
• Fried foods, like french fries and chips
• Candy

These foods have little nutritional value because they lack vitamins, minerals, and fiber. They’re great for occasional snacks and treats, but they aren’t a great choice for your daily nutrition. Sugary beverages are a huge source of empty calories because they don’t even stop hunger.

Choose nutrient-rich foods

Instead of foods with empty calories, choose foods that are high in vitamins, minerals, and fiber but low in calories. These are known as nutrient-rich foods. Most fruits and vegetables fall into this category. The American Heart Association indicates nutrient-rich foods are those that have high vitamin, mineral, and other nutrient content, without added sugars, saturated fats, and sodium. These foods often contain more fiber, too, which helps with feelings of fullness. Specifically, fruits, whole-grains, and vegetables are nutrient rich. Lean proteins, most seafood, and low-fat dairy foods also fall into this category, as do nuts and legumes.

Sometimes, making this switch means choosing healthier options for the same food. For example, if you need a piece of bread, you could choose a whole-grain slice or a non whole-grain. If you read the packaging, you may find that the whole-grain version has more fiber, higher vitamin content, and even more protein than the white bread, but with around the same number of calories per slice. The best choice for nutrient density would be the whole-grain option. 

Applesauce also shows the contrast between nutrient-rich foods and empty calorie foods. Applesauce comes from fruit and thus has a high amount of vitamin E content. However, sweetened applesauce adds sugars, which add empty calories. You could choose unsweetened applesauce or applesauce blended with another fruit instead, and avoid taking in the empty calories from the unnecessary sugar.

Even if your goal is to gain weight, not lose it, the nutrients in the foods you eat are important for your health. Thus, you still need to avoid empty calories. Instead, choose healthy carbohydrates and fats to add the calories you need for weight gain.

Choose healthy carbs

Simple carbohydrates can also be a source of empty calories. These foods digest quickly and cause blood sugar spikes, according to the American Heart Association. Both of these issues may derail your fitness and health goals. This doesn’t mean all carbs are bad, though. You need complex carbs to provide energy and keep you feeling full for a long time. Complex carbs are carbs paired with high levels of fiber. Choose vegetables, beans, legumes, and whole grains to give you the complex carbs you need.

Opt for lean proteins

Protein is also important when building a healthy diet. It builds muscles, which you need if you’re adding exercise to your routine. More muscle density also could raise your BMR. The American Heart Association recommends between 46 and 56 grams of protein a day, which is 10 to 35% of your daily caloric intake. You need protein, but the proteins you choose are important when considering your health goals and calorie needs. 

To optimize your calorie counts, consider lean proteins, like poultry and lean cuts of red meat. These will provide the protein you need without unnecessary calories from fat. 

Look at eating plans

Another option to help you get enough nutrition while staying within a calorie range is to choose an eating plan, such as the Mediterranean diet or the paleo diet. If these diets work with your eating and health goals, they can give you good boundaries to stay within a calorie range, avoid empty calories, and focus on complex carbs with lean proteins.

Take charge of your health

If you’re ready to take charge of your health, download the Evidation app. Start earning rewards while tracking the steps you're taking to improve your health.

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Breakfast has long been called the most important meal of the day, and while experts can argue that point, the fact remains that your day's first meal can have a significant impact on how the rest of your day plays out.

Let's dive in and learn more about why eating a healthy breakfast is important. Then, we'll explore some delicious easy healthy breakfast ideas and recipes.

The importance of eating a healthy breakfast

There’s a long list of benefits of eating a healthy breakfast.

• Energy: Breakfast gives your brain and body energy, which is what keeps you going throughout the day.
• Boosted brain power: Studies suggest that children perform better in school if they have a solid breakfast. These children have increased alertness, memory, problem-solving ability, concentration, test scores, and mood. The same strategy works for adults.
• Essential nutrients, vitamins, and minerals: Breakfast plays a big role in your day's total intake of nutrients. People who eat breakfast have an increased chance of meeting their daily recommended intake of vitamins and minerals.
• Weight control: Research is ongoing, but people who eat a healthy breakfast are less likely to be obese or overweight.

How to make a healthy breakfast

Breakfast foods to eat

Studies show that eating a high-protein breakfast keeps you feeling full throughout the day, so you’ll be less inclined to reach for unhealthy snacks. According to the Cleveland Clinic, a nutritionally balanced breakfast consists of:

• A protein source
• A vegetable or fruit
• A whole grain
• A healthy fat (optional)

The key is to be sure you're maximizing fullness by eating protein and fiber at breakfast. Don't become stuffed, though, or it can impact your productivity because of the time it takes a heavy breakfast to digest.

Breakfast foods to avoid

Researchers who conducted an NIH study comparing the effects of a high-sugar breakfast with the effects of a balanced breakfast of whole grains, fruit, and protein suggest steering clear of heavy-carb meals or treats for breakfast. This includes baked goods such as muffins (unless they're like the ones we've listed below), donuts, and most scones.

Another problem with starting the day with something sweet is that you may crave sweets more often throughout the day.

High-protein breakfast foods

For a breakfast that incorporates protein, vegetables, and whole grains, try some of these breakfast ideas.

• Avocado toast with egg
• High-fiber toast with peanut butter
• Scrambled eggs with vegetables
• Greek yogurt with nuts and berries
• Cottage cheese with sliced tomatoes, olive oil, olives, fresh basil, and bruschetta
• Protein smoothie made with milk (or non-dairy milk), frozen fruit, frozen kale or spinach, and low-sugar protein powder

Keep in mind that traditional breakfast meats such as bacon and sausage add a lot of fat to your daily food intake. If you enjoy breakfast meats, look for turkey or chicken versions.

17 healthy breakfast recipes

1. Breadless eggs benedict

Eggs benedict is one of our favorite healthy breakfast recipes, but the traditional version can be fatty and high in calories. Our version of this breakfast classic is much lighter. Instead of bread, we use tomatoes to make this recipe lower in carbohydrates and gluten-free.

Besides being loaded with flavor, this recipe is also full of protein and vegetables, such as fresh spinach and avocado. This lighter version of our hollandaise sauce is made with low-fat Greek yogurt instead of butter, so you're getting more protein to replace the fat.

2. Healthy breakfast burrito

These breakfast burritos are filling enough to power you through the toughest mornings. The protein comes from eggs and chicken sausage, and the burritos are also full of fresh veggies, including onion, fresh spinach, and bell peppers. Toppings can bring in more protein with cheese and some healthy fat from diced avocado.

Once you have the basic recipe down, you can customize it with different meats and fillings. This recipe has make-ahead instructions, too, so you can have a healthy and filling breakfast prepared before you go to bed the night before.

Try using whole grain or vegetable-based tortillas (like cauliflower or jicama) instead of traditional flour tortillas to make this dish even healthier! 

3. Peanut butter overnight oats

Overnight oats make breakfast easy and nutritious. You can make almost a week's worth of overnight oats because they keep well for up to five days. This recipe is made with old-fashioned rolled oats, vanilla almond milk, Greek yogurt, peanut butter, pure vanilla extract, and chia seeds. For sweetness, you can add maple syrup or honey.

Combine all of the ingredients in a container and stir well to combine. Then, seal the jar with a tight-fitting lid and allow it to sit in the refrigerator overnight. When you're ready for breakfast in the morning, simply pull the container from the refrigerator, stir well, and enjoy. Before eating your oats, add desired toppings, such as chopped peanuts or berries.

4. Breakfast veggie scramble

Eggs are one of the most popular breakfast food choices, and there are so many ways to cook them. Scrambled eggs are easy to cook, and you can make a full meal by stirring in some vegetables with your eggs.

This veggie scramble is made with bell pepper, fresh spinach, and grape tomatoes. Serve with sliced avocado, and add a dollop of hummus for even more protein.

5. Healthy breakfast sandwich

When you can make a quick and easy breakfast sandwich at home, you won't be tempted to opt for the drive-through versions. These hearty sandwiches are made with eggs, vegetables, turkey slices, and cheddar cheese. If you want a lighter sandwich, you can omit the cheese.

The veggies on this sandwich include onion, chopped broccoli, sliced mushrooms, garlic, and fresh spinach.

6. Chocolate peanut butter protein bites

There are days when you need a quick grab-and-go breakfast, and that's when these delicious protein energy balls will save your morning. These protein-packed nuggets taste like a chocolate peanut butter cup, but they're vegan and gluten-free.

To make these protein bites, use Medjool dates, peanut butter, vegan chocolate chips, chia seeds, and cocoa powder.

7. Make-ahead fruit and yogurt protein parfait

If you want a quick and healthy breakfast that's a kid-pleaser, you can't go wrong with a yogurt parfait. This is a recipe that can be prepared in advance, so breakfast is ready to go when you are.

With Greek yogurt, raw pumpkin seeds, walnuts, and chia seeds, this parfait is loaded with protein and nutrients. Flavor comes from cinnamon, ground cloves, and vanilla extract, and mixed berries add color and explosive flavor.

8. Banana chocolate chip muffins

Chocolate chip muffins for breakfast may sound like an indulgent sugary treat, but that's not the case with this recipe. These muffins are made without refined sugar and butter. The protein comes from Greek yogurt, and you can use antioxidant-rich dark chocolate chips for even more nutritional value.

By using melted coconut oil or olive oil to make these muffins, you have healthier fat, and whole-wheat flour adds more fiber. The sweetness comes from honey.

9. Cottage cheese pancakes

We're all guilty of loving pancakes as a special treat, but there's nothing guilty about these cottage cheese pancakes. They get protein not just from the eggs but also from the cottage cheese. Old-fashioned oats add all the fiber you could want, and there's no added sugar in this recipe.

Serve these pancakes with a little maple syrup for sweetness, or opt for fresh berries and whipped topping for a low-sugar treat.

10. Vegetarian crustless quiche

Most quiche recipes are healthy enough, but if you're eliminating gluten and reducing carbs, making quiche without the crust delivers an even healthier breakfast or brunch meal. This recipe has a secret ingredient that makes the flavor pop: nutmeg.

Because this quiche is made with eggs and cheese, it has a lot of protein. However, this recipe also has vegetables galore, including cremini mushrooms, red onion, zucchini, and cherry tomatoes.

11. Protein breakfast smoothie

While some smoothies made with fruit and vegetables are lighter, this smoothie is loaded with protein thanks to protein powder, almond milk, and peanut butter. The rolled oatmeal adds fiber, which makes you feel full for longer.

For fruit, you can use whatever you like, and the recipe calls for frozen bananas and strawberries.

12. Smoked salmon toast

Bagels with lox and cream cheese are a breakfast classic, but this lightened-up version is just as delicious with much less fat and carbs. Instead of a bagel, you can use whole-grain sourdough bread. The recipe calls for regular cream cheese, but a substitution of lower-fat cream cheese is also flavorful.

Thin slices of smoked salmon top the toast, and fresh lemon juice, capers, fresh chives, fresh dill, and red onion add plenty of flavor.

13. Homemade pecan and walnut chocolate energy bars

Granola bars and other types of bars are popular as a quick breakfast item, but the problem with store bought bars is that they're often laden with ingredients you don't have control over. When you make homemade energy bars with foods from your pantry, you know exactly what you're eating.

These tasty bars have two types of nuts—walnuts and pecans—and peanuts, which are actually a legume. Chia seeds and Medjool dates add even more wholesome goodness. For the chocolate flavor, use 60% dark chocolate and cocoa powder. The sweetness comes from natural agave.

14. Classic French omelette

The difference between a French omelette and an American omelet is all about the technique and the fillings. With a French omelette, the recipe is much simpler. The only ingredients are eggs, butter, salt, and fresh herbs.

With an American omelet, some browning of the eggs is okay, and you can stuff it to your heart's content with delicious lean meats and veggies.

15. Instant Pot steel-cut oats

Small kitchen appliances such as the Instant Pot have changed the way we cook dinner, but these handy tools are also ideal for preparing breakfast. With your pressure cooker, you've got a bowl of steaming steel-cut oatmeal prepared and ready to eat in less than half an hour. Best of all, it's easy hands-off cooking.

Optional toppings can include fresh or frozen fruits, nut butter, seeds and nuts, cacao nibs, and dairy-free milk.

16. Avocado toast with egg (4 ways)

Avocado toast has become a breakfast favorite that’s also easy to enjoy at any other time of day. This recipe shows you how to make delicious egg and avocado toast in four different ways: scrambled, fried, poached, and boiled.

However you like your eggs, there's an avocado toast recipe for you and your way of eating. The only seasonings you need for all four of these recipes are sea salt and cracked black pepper.

17. Breakfast cookies

Cookies for breakfast? We're in when they're this healthy. These little gems are made with rolled oats, walnuts, shredded coconut, cranberries, natural peanut butter, and bananas. Roll in some antioxidant-rich dark chocolate chunks and honey, and you've got some seriously healthy cookies.

You can use dairy milk for these cookies, or you can also substitute oat milk or almond milk. Cinnamon and vanilla add the earthy flavors.

Reach your health goals

Eating a healthy breakfast every day is a long-term commitment and investment in your health. With these easy recipes, you can enjoy variety and flavor that fits into your busy schedule. To track and earn rewards for your healthy habits, download our app to learn more.

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Happy New Year! However you celebrate over the holidays, there’s often lots of preparations and get-togethers filled with mouthwatering foods and drinks on the table. For some, that means leaving behind healthy eating and physical fitness. 

In fact, about 50% of Americans have broken a diet due to holiday food temptation and about 90% planned to enjoy the holidays without worrying about maintaining a healthy diet. 

So, how do those of us who indulged this season get back on track? We commit to getting back into healthy habits, or building new ones, in the new year!

That’s easier said than done, however. So we’re sharing these tips on how you can get back on track and rebuild those healthy habits after the holidays.

Keep on reading to find out how.

How to reset from the holidays and restore healthy habits

1. Recommit to a healthy diet

Holidays often mean overindulging. Many of us eat foods we don’t normally eat. And once the festivities are over, and it's time to return to a healthy diet, it can be challenging. Taking small steps, like introducing more fruits and vegetables, whole foods, and lean meats can help. Whether on a specialty diet like keto or paleo or a standard diet, choose foods rich in vitamins and minerals.

Brian Nagele, the CEO of Restaurant Click, provides food lovers with various options while eating out. “We encourage clients to reserve restaurant seats for the upcoming holidays. But we always promote healthy eating habits by choosing whole fruits, green leafy vegetables, and lean meat. We also advise limiting salt, sugar, and fat intake and avoiding processed foods.”

2. Stay hydrated

During the holidays you may have enjoyed more sugary beverages and alcoholic drinks than normal. To get back on track, make an effort to stay hydrated. 

How much water your body needs depends on a variety of factors—like your activity levels, health factors, and where you live—but generally speaking, for healthy individuals, the Mayo Clinic recommends:

• 3.7 liters per day for men (15.5 cups)
• 2.7 liters per day for women (11.5 cups)

3. Get enough sleep

Now that the parties are over, and the preparations and travel are behind you, give yourself time to rest. More importantly, prioritize getting restful and restorative sleep. The CDC recommends at least 7 hours for most adults.

 As a personal trainer certified by the National Academy of Sports Medicine (NASM), Matt Scarfo emphasizes the importance of rest and sleep to his clients. According to Scarfo, a resident training and nutrition expert at Lift Vault, which offers free workout plans, sleep is when our bodies recover and repair muscle. 

4. Get regular exercise

It’s easy to forget about your fitness routines during the holidays. With the disruption in routines, many people aren’t able to exercise as consistently as they usually might. But as we turn over a new leaf, include regular workouts in your new year’s plans and resolutions.  

John Gardner, Co-Founder & CEO of Kickoff, believes consistency is the key to fitness success. “We encourage our clients to hit the gym at least three times each week. But if they have less time, we suggest being physically active, such as walking for at least 30 minutes daily. That will make a difference in their overall health.” Try working activity into your daily routine to build consistency. If choosing to walk instead of drive to the grocery store isn’t an option, try making choices like parking in the furthest parking spot while running errands. The extra steps can add up. 

5. Practice meditation and mindfulness

Holidays can be stressful, which may increase feelings of depression and anxiety in some. Preparing for celebrations and buying gifts can cause financial stress; and you may feel lonely if you’re unable to be with your loved ones. If you’re feeling stressed—or even just a little deflated following the holidays, try supporting your mental well-being by practicing meditation and mindfulness. 

Tory McBroom, Chief Editor at Yoga Answered, recommends trying yoga. “It’s a mind-and-body exercise that promotes physical and mental wellness. While poses keep your body fit and flexible, breathing with meditation calms your mind.” 

6. Pursue your hobbies and interests

If you spent a lot of time over the holidays without much time for yourself, try to create time for yourself in the new year to relax and pursue your hobbies and interests.

Love reading? Find some new books and nourish this hobby. Or put your favorite music on and sing or dance along. Want something more active? Call some friends to play sports, or travel somewhere new. Ultimately, pursuing your passions is good for your mental health.

7. Check in on others who might need support

You might think of the holidays as a time when people come together. However, many seniors cite it as the loneliest time of the year. If you have friends, family, or neighbors who may be lonely or isolated, consider checking in to see if they need any support. It could make a huge difference for their mental and physical well-being. 

8. Practice self-care

If you tend to lose yourself during the holidays, you’re not the only one. After the festivities are over, take some time to focus on yourself.  

Self-care is the foundation for physical health and mental well-being. In addition to staying hydrated, eating healthy, sleeping well, and exercising regularly, here are some ways to take care of yourself:

• Separate professional and personal life
• Socialize with people
• Have 'me time'
• Pursue your passion
• Motivate yourself
• Celebrate small joys
  

Promoting health and well-being after the holidays

The end-of-year holidays can be a wonderful time, celebrating with family, friends, colleagues, and loved ones. Or maybe you just enjoy the fresh start of a new year.

Whether or not you monitored what you ate, or stuck with your workout routines over the holidays, now is a great time to reset and restore or renew healthy habits. Consider the eight recommendations above to help promote your overall health and well-being in the new year and beyond.

The holidays are a time for friends and family to come together to share gratitude and enjoy some of their favorite foods. From mashed potatoes and gravy to latkes, brisket, candied yams, or pumpkin pie—there's no shortage of meals to appreciate. 

But if you're striving to eat healthier, you may find it challenging to maintain healthy eating habits through the holidays. 

‍So how can you stay healthy over the holidays while still enjoying yourself?

In today's article, we'll share nine healthy eating tips for your holiday feast. Keep reading to learn more.

9 healthy eating tips for your holiday feast 

Get enough sleep

Sleeping habits can affect the amount of food you eat, and the types of food you're drawn to. Not getting enough sleep can make it more difficult to manage blood sugar—and may increase your desire for more high-fat and high-sugar foods. 

‍Healthy sleep also helps your body produce hormones that control appetite, specifically leptin and ghrelin.

‍What do these hormones do? ‍

• Leptin regulates the body's balance of energy by regulating feelings of hunger and fat storage. 
• Ghrelin, which is secreted in the stomach, acts as a counterpart of leptin—boosting appetite, growth, and fat production.

Normal and sufficient sleep keeps these hormones balanced. When you don’t get enough sleep, these hormones can become imbalanced, which can increase your appetite. This sets the stage for a higher calorie intake throughout the day.

Aim for at least 7-8 hours of sleep per night to maintain this balance and avoid overeating. 

Stay active

Staying active in the days leading up to, after, and during the holidays can help keep stress levels at bay. 

‍Research links weight gain to stress. And when stressed, your body produces the hormone cortisol. Because the brain thinks it needs energy to fight off whatever’s causing the stress, cortisol creates cravings for fatty, sugary, and salty food. 

‍But staying active doesn't just help with stress. 

Adding some additional activity to routine can be a great way to make up for the higher caloric intake throughout the holidays. Light to moderate physical activity can burn anywhere from 240 to 460 calories per hour. Some quick ways you can stay active during the holidays include:

• Going for a walk
• Dancing with family
• Getting a workout in

Don’t skip meals

Skipping breakfast to save room for the holiday dinner may be a bad idea as it can lead to a greater appetite later in the day. This puts you at risk of overeating during the holiday feast and  makes it harder to manage blood sugar levels.

Unhealthy food choices are also more likely to occur when you’re hungry.

‍Why?

You’re more likely to mindlessly eat when you’re hungry, instead of slowing down to consider healthier food choices. When hungry, the body craves foods that also tend to be quick and easy fixes like unhealthy, sugary snacks.

‍Skipping meals can also cause you to:‍

• Gain weight 
• Feel sluggish and tired 
• Burn less energy (calories)

Bring healthy dishes

Whether you’re hosting or visiting, you can create healthy dishes that are still festive. 

‍Some healthy holiday dishes ideas include:‍

• Green beans 
• Sauteed carrots
• Sauteed kale or collard greens
• Vegetable salad 
• Baked yams 
• Butternut squash soup  

‍Ideally, consume a balance of:‍

• Healthy protein foods (poultry, beans, and nuts). Choose options with less salt and with little to no bad fats.
• Good fats like monounsaturated and polyunsaturated fats (avocado, almonds, and pecans)
• Healthier sources of carbs (unprocessed whole grains, vegetables, and fruits). These have more nutrients than simple carbs and their higher fiber content allows them to digest more slowly.

Eating a balance of healthy proteins, carbs, and good fats is a simple way to feel satisfied, avoid overeating, and give you energy for your day. 

Stay hydrated

‍Drinking water helps your body digest more easily by breaking down foods and helping you absorb nutrients. 

Harvard suggests a daily water intake of:

• 4 to 11 cups for kids and teens 18 and under
• 13 cups for men 19 and older
• 9 cups for women 19 and older 

Take a break

When you’re eating, your stomach may take a few moments to signal to the brain that it’s getting full. So it’s wise to take a break before helping yourself to seconds. 

Instead of going for your second plate—try talking with family, drinking more water, or enjoying some fresh air. 

Keep your distance

When at a get-together, try to stay away from the snack table if you’re prone to indulging.  Staying close to food makes it easier to mindlessly eat, which can cause overeating.

Instead, try chewing a piece of gum or eating a mint—or bring your own healthy snacks to share and enjoy. 

‍Some healthy snacks could include:‍

• Nuts
• Fruits
• Roasted chickpeas
• Vegetables with hummus
• Pumpkin and sunflower seeds

Try to limit calories from drinks

The holidays offer a variety of drinks—most of which are high in calories:

• Beer
• Wine
• Eggnog  
• Apple cider
• Mixed drinks 

‍One glass of eggnog can contain up to 500 calories. And one cup of apple cider has around 28 grams of sugar.

‍One can of beer contains up to 350 calories, and a mixed drink, like a rum and coke, contains around 185 calories. If you’re drinking alcohol, it may be best to limit your intake, not only for the high calories, but also because it can affect your decision-making, behavior, and reaction time.

Whatever you’re drinking, try alternating with glasses of water to decrease the overall amount of unhealthy drinks you consume. 

Look before you eat

Before you start putting food on your plate, pause and look at everything on the table. This can help you make more proactive choices about the foods you eat. And it may help you lower the number of calories you consume during the meal. 

Conclusion 

The holidays are a time to celebrate family, friends, and gratitude.

It’s ok to enjoy holiday food, drinks, and desserts in moderation. And by taking a more mindful approach, you can celebrate the holidays while still maintaining your health.

We hope you learned some tips to stay healthy this holiday season amid all the tempting foods and treats being served. Consider sharing this article with friends and family and help create a healthier holiday environment for all.

This holiday season, Americans will consume around 87 million turkeys. 

And after they gobble down their turkey dinners, they might experience post-meal sleepiness. Often, people blame turkey as the cause.

• But does turkey actually make you tired? 
• Why?
• What's in it?
• And what other factors are at play?

In today’s article, we’ll break down the health myth of whether eating turkey really makes you tired. 

Why does turkey make you sleepy?

‍Theories say the sleepiness that comes after eating turkey is caused by an essential amino acid called L-tryptophan—or just tryptophan. 

Turkey has tryptophan—but many other foods do too, including: 

• Milk
• Chicken
• Egg whites 

So do these meals cause drowsiness? It’s possible—but unlikely.

When tryptophan is consumed, the amino acid travels from the digestive system to the brain. There, the brain turns tryptophan into a chemical known as serotonin. 

‍Serotonin plays many roles in the healthy function of our body. One of those roles is regulating sleep. 

‍So does tryptophan in turkey cause drowsiness?

It can—but scientists learned that tryptophan can only make us tired if it’s ingested on its own. And just like the protein found in milk, chicken, and egg whites—the protein in turkey contains several amino acids. 

For tryptophan to cross the blood-brain barrier (BBB) and produce serotonin (the hormone that regulates sleep), it first has to compete with the other amino acids in turkey. The BBB helps keep our brains safe by tightly regulating what can cross into the brain—acting like the security checkpoint at an airport. Even molecules that aren’t harmful, like tryptophan, have to compete with each other to gain access. This slows the process down and means not everything gets through.

‍So what does this all mean?

‍Turkey itself may not cause sleepiness. ‍

Other factors that may cause fatigue

If tryptophan isn’t what’s making you sleepy after a turkey dinner, what is?

‍Researchers believe this drowsiness may be a result of increased blood flow to the stomach to help digest a big meal. When more blood is sent to your stomach, there’s less blood left for the brain and the rest of the body—which may lead to tiredness. 

When we overeat, the digestive process takes up even more of our energy.

‍Research also suggests, high-fat and high-carb meals—like a turkey dinner—may produce sleepiness after eating. 

High-glycemic-index (HGI) meals may also make us fall asleep faster. HGI foods, like potatoes, baked goods, and sugar-containing beverages, create a quick spike in blood sugar (blood glucose) and insulin. 

When eating high-glycemic foods, it’s normal to feel a surge of energy as glucose pours into the blood. The body will then produce insulin to metabolize—or break down—the glucose. This insulin rush can deplete blood glucose within a few hours, and if it drops too suddenly, it can create feelings of exhaustion. 

Another thing that can make you sleepy after consuming it? Alcohol, which is often served on festive holidays. Alcohol is a central nervous system depressant, which slows down brain activity, and can make you fall asleep faster than usual.

In short, a turkey dinner serves up plenty of ways to make you sleepy—turkey shouldn’t get all the blame.

How to avoid drowsiness after your turkey dinner

Despite all these forces working to make you sleepy this holiday, there are steps you can take to avoid feeling drowsy:

• Control your portion sizes. If you fill your plate to the brim, it’s easy to overeat. Overeating can cause your digestion system to require extra energy as it increases blood flow to the stomach—leading to feelings of drowsiness. 
• Get enough sleep. If you’re already tired, it’s going to be even harder to stay awake after a big meal. Research also suggests that poor sleep increases unhealthy food choices and overeating.
• Limit your alcohol intake. By limiting or completely avoiding alcohol you can keep your brain activity in a normal state, which will help you stay awake longer after your holiday meal.
• Exercise regularly. By exercising regularly you can boost your overall energy. Exercise can help your cardiovascular system work more efficiently—improving the health of your lungs and heart. 
• Create a better sleep environment.  Your sleep environment plays a huge role in how rested you feel. Try reducing the light and sound in your bedroom, and keep your room temperature at a comfortable range—usually around 65 degrees Fahrenheit. 
• Take your time and stop eating once you’re full. This helps the digestive process keep up—and avoid going into overdrive. This means you’ll avoid using all your energy to break down your food.  

Does eating turkey really make you tired?

It’s not entirely clear if turkey itself is the main reason we experience drowsiness after a meal—or if it mistakenly gets the blame.

The amino acid tryptophan plays a role in activating brain chemicals that regulate sleep. But it may have to compete with the other amino acids in turkey that are also trying to break through the blood-brain barrier. And because it’s hard to isolate this amino acid from the other amino acids in turkey, it’s not clear how much of a role tryptophan plays on its own in post-holiday meal sleepiness.

Other factors like overeating, alcohol, and high-fat and high-carb meals may be the reason for feelings of drowsiness after a turkey meal. 

In any case, there are steps you can take to avoid feeling tired. 

By focusing on lifestyle and eating habits, you can avoid the unnecessary drowsiness that comes from a big turkey dinner. 

If you learned anything new, be sure to stay tuned for more mythbusting articles—we still have many more to cover!

More than 80 known autoimmune diseases affect 24 million people in the US alone.

An autoimmune disease is the result of your body's immune system attacking your body rather than protecting it. A normal functioning immune system acts as a defense against invaders like bacteria or viruses. 

When someone experiences an autoimmune condition, the immune system can’t tell the difference between what's healthy and what's not. As a result, your body attacks healthy cells.

Common autoimmune conditions include lupus, rheumatoid arthritis, multiple sclerosis, and more.

Is there a cure?

While there’s no known cure for autoimmune conditions, medications can help people manage their disease. Some people also seek alternative therapies like acupuncture or herbs to treat their condition or manage their symptoms. 

‍Can diet help reduce symptoms of autoimmune disease? 

‍The AIP (autoimmune protocol) diet is a food plan that aims to improve autoimmune symptoms.

In this post, we’ll break down the AIP diet, including:

• What it is
• Risks and benefits
• How to consider if the AIP diet is the right choice for you

What is the AIP diet?

The AIP (autoimmune protocol) diet aims to cut foods, additives, or medication that can trigger dysbiosis (the imbalance of gut bacteria), intestinal inflammation, and even symptomatic food intolerance. It’s also used to help reduce symptoms caused by autoimmune conditions.

The AIP diet is an extension of the Paleolithic diet and shares similarities in the foods that are allowed and avoided. However, the AIP diet is a little more restrictive and eliminates nuts, seeds, nightshades, eggs, and seed herbs.

While it’s unclear what causes autoimmune disorders (certain genes and environments may increase the risk of developing a condition), some research suggests a leaky gut may play a role as well.

When a “leaky gut” occurs, bacteria and toxins can pass through the intestines and into the bloodstream. The AIP diet aims to avoid foods that make your gut permeable and incorporate foods that help support gut health and reduce inflammation. 

‍But how?

By avoiding certain foods that can cause inflammation and worsen symptoms of autoimmune conditions, the AIP diet works to support the gut lining and avoid inflammation altogether.

This includes avoiding food groups such as:

• Nuts
• Eggs
• Dairy
• Seeds
• Seed herbs
• Grains
• Coffee
• Alcohol
• Legumes
• Nightshades

‍What can you eat on the AIP diet?

Foods recommended while following the diet include: ‍

• Fruits
• Vegetables
• Fermented probiotic-rich foods
• Natural sweeteners in moderation
• Non-seed-derived herbs and spices
• Minimally processed oils like avocado oil, olive oil, or coconut oil
• Minimally processed meats, as well as lean cuts, wild-caught, and grass-fed meats whenever possible

What are the risks?

For starters, the AIP diet is restrictive. Beginning the diet includes three phases:

• Phase 1: the elimination of foods that aren’t AIP compliant (at least 30 days)
• Phase 2: continued maintenance and/or elimination (minimum of 30 days)
• Phase 3: reintroduction of foods. Slowly reintroduce one food per week and assess symptoms 

Phase 1 (the elimination phase) can be difficult as it entirely restricts some foods many people are used to eating. Social situations can be challenging when there’s a limited choice of foods to enjoy. This is normal for the start of any diet, but because the AIP diet is so restrictive, it can be harder.

Remaining in Phase 1 or Phase 2 for too long can also make it difficult to reach your daily nutritional needs, leading to certain nutrient deficiencies if you don't follow the diet correctly.

This is why it’s critical to move into Phase 3 (the reintroduction phase) after 60 days. During this phase, you have the chance to re-introduce foods that will help you reach your daily nutrition easier.

What are the benefits?

The AIP diet may contribute to a reduction in common autoimmune disorder symptoms.

In a study following a group of people using the AIP diet with IBD (inflammatory bowel disease), participants reported fewer IBD-related symptoms. They found an improvement in stress, bowel frequency, and their ability to perform leisure and sports activities. 

In another study, women with HT (Hashimoto's thyroiditis) who followed the AIP diet for 10 weeks experienced a 29% decrease in inflammation and a 68% reduction in disease-related symptoms by the end of the study. 

While the research is promising, it’s also limited. As more AIP diet research and data comes to the forefront, we may learn more about the impact of this diet.

Is the AIP diet a good choice for you?

Determining if the AIP diet is the right choice for you depends on several factors. 

Firstly, it’s important to know if it’s sustainable for you and your lifestyle. If enjoying food socially is a big part of your life, it might be more difficult to adopt the diet.

And although some studies support claims of the diet’s positive effects, there’s no way to determine in advance if it will work for you. It’s always best to consult with a healthcare professional before you make a sudden and significant change to your diet.

Conclusion

The AIP diet may help reduce symptoms of autoimmune disorders. While there’s some evidence to support its effectiveness, it’s best to consult with a healthcare professional before beginning a new diet—especially one with so many restrictions.

If you're ready for the lifestyle shift and can adhere to the diet while getting the nutrients needed to live a healthy life, it could be a great option.

If autoimmune symptoms are reducing your quality of life, there may be options available to help improve them—the AIP diet may be one option. 

If someone you know might benefit from this information, consider sharing it. You never know, you could help someone change their life!

A recent study found that approximately 40 percent of young adults experience insulin resistance, even without having diabetes. 

Insulin resistance can lead to prediabetes which affects an estimated 84 million Americans aged 18 and older.  

That’s why eating for insulin resistance can be so important. 

‍But what is insulin resistance?

‍How does it develop?

‍What are the symptoms we should look out for?

‍And how can we eat a diet that keeps our blood sugar at healthy levels and helps to improve our insulin resistance?

In today's article, we’ll be answering all these questions. Keep reading to find out more about insulin resistance and certain diet tips to help you deal with it.

What is insulin resistance? How does it develop?

To understand insulin resistance, we first need to take a look at what insulin is.

Insulin is created in the pancreas. It’s a hormone that helps glucose in our blood enter other cells in our muscles, liver, and fat so our bodies can use that glucose for energy. 

‍Glucose is the main sugar found in our blood, and it’s our body’s main source of energy. We get glucose from the foods we eat, and it’s also produced by our liver when required. 

When glucose levels rise in our blood, the pancreas releases insulin to help glucose enter other cells and aids us in maintaining a normal range of blood glucose levels. Keeping a normal range of glucose is important because high levels can cause damage to our blood vessels, nerves, and even organs. Insulin works to prevent that. 

This explains insulin and why we need it. 

‍But what is insulin resistance, and what causes it? 

Insulin resistance occurs when the cells in your muscles, liver, and fat can’t take up glucose from your blood effectively. These cells don’t respond well to insulin. As a result, your pancreas creates more insulin in hopes of offsetting this resistance from your cells.

So long as your pancreas creates enough insulin to counteract your cell's weak response, your blood glucose levels will stay in a healthy range. 

But, if your cells become too resistant to insulin over time, it could lead to elevated blood sugar levels which can cause prediabetes and eventually Type 2 diabetes.

‍But, how does insulin resistance actually develop?

It’s still unknown exactly how insulin resistance happens. Some genes have been identified that may cause an increased likelihood of its development, and older aged people might be more susceptible.

It’s thought that excess body fat and a lack of physical activity could be two main contributing factors to insulin resistance.

What are the symptoms of insulin resistance?

If someone has insulin resistance, but their pancreas is still managing to produce enough insulin to counteract the resistance, they won’t have any symptoms.

But if their insulin resistance gets worse with time, they can experience elevated blood sugar levels (hyperglycemia). Some symptoms of high blood glucose levels include:

• Frequent urination
• Increased thirst and hunger
• Slow-healing sores and cuts
• Blurred vision and headaches
• Skin and vaginal infections

It’s important to be aware of common symptoms of high blood sugar levels as it can help you take the proper precautions and get the help and diagnosis you need. 

Diet tips for eating with insulin resistance

Because your diet can affect glucose levels, it’s important to know the foods to avoid and low insulin foods that may be more suitable to include in your diet. 

When adjusting your diet due to insulin resistance, it’s important to reduce the consumption of simple sugars (simple carbs). 

‍Some foods to avoid if you have insulin resistance include: ‍

• Prepackaged and processed foods
• Simple carbohydrates like white rice and white bread
• Foods high in saturated fats like bacon, milk, and sausage
• Foods or drinks with added sugar like juices, sweets, and soda 

It’s recommended that someone experiencing insulin resistance should eat a diet with whole grains and high amounts of non-starchy vegetables and raw fruits.

Non-starchy vegetables are full of fiber, minerals, and vitamins and they’re usually low in carbohydrates and sugar making them ideal for someone with insulin resistance.

Fruits are naturally higher in carbohydrates and sugars, but in their whole and raw form, they cause lower blood sugar spikes compared to candy or treats with added refined sugars. They also have plenty of essential vitamins, minerals, antioxidants, and fiber. 

Some great vegetables and fruits you can add to your diet include:

• Kale
• Plums
• Onions
• Spinach
• Broccoli
• Peaches
• Tomatoes
• Cantaloup
• Asparagus
• Berries (blueberries, blackberries, etc.)

Fruits and vegetables are important components of any diet. But you also need a source of energy. And carbohydrates are a key source of fuel for keeping you going throughout the day.

‍But what are good sources of carbs for someone experiencing insulin resistance?

It’s best to aim to get your source of energy from complex carbs and whole grains. Some examples of whole grains and complex carbs include:

• Quinoa
• Brown rice 
• Buckwheat
• Steel cut oats
• Whole wheat bread

We’ve talked about vegetables, fruits, and carbs - but what are some good sources of protein?

There’s evidence that saturated fats worsen insulin resistance. With this in mind, it’s best to avoid foods with high amounts of saturated fats and get your protein from lean meat sources. If you follow a plant-based diet, certain legumes and beans might be more suitable for you. 

Some good sources of lean protein, legumes, and beans include:

• Trout
• Shrimp
• Lentils
• Poultry
• Lobster
• Scallops 
• Chickpeas
• Egg whites
• Black beans 

Avoiding unhealthy fats and working to ingest healthy fats is also crucial in maintaining a healthy diet with insulin resistance. 

This study found that eating more unsaturated fats in place of saturated fats can improve insulin secretion and resistance and can even lower blood sugar levels.

Some healthy sources of fat include:

• Avocados
• Chia Seeds
• Extra virgin olive oil
• Nuts like almonds, cashews, and walnuts
• Butters from nuts like peanut butter and almond butter

Closing thoughts - Eating for insulin resistance

With 40 percent of the population dealing with insulin resistance to some degree, understanding what it is and how to eat to manage it is a key to maintaining and living a healthy lifestyle.

Whether you have insulin resistance yourself or have a loved one or coworker who deals with it, we encourage you to share this article with them so they can understand it better and learn the best types of foods to eat and avoid.

From olive oil to seafood, the Mediterranean diet is one that appeals to people for many reasons. Not only is the food appreciated, but some studies suggest the diet can reduce the risk of stroke and heart attacks.

The U.S news and world report ranked it as the number one diet to prevent and control diabetes, and it’s recognized as one of the best heart-healthy diets.

Like most new diets we hear of, many of us are skeptical, yet interested at the same time. Could this diet help to better our overall well-being?

You might have questions about the Mediterranean diet, especially if you’re just learning about it.

‍What exactly is it?

‍Are there risks? Benefits?

‍And why do people go on it in the first place? 

‍Is it worth trying out?

In today’s article, we’ll be diving deep into this topic, and answering all these questions and more. Keep reading to find out if the Mediterranean diet is right for you!

What is the Mediterranean diet? What can you eat?

The diet consists primarily of foods consumed by people in countries around the Mediterranean sea. This includes countries like Greece, Italy, Spain, Southern France, and more. 

‍So, what foods does it include?

The foundation of the diet includes mainly plant-based foods like:

• Nuts
• Fruits
• Herbs
• Seeds
• Spices
• Legumes
• Vegetables 
• Whole grains

Olive oil is prevalent in the diet as well, and it’s one of the primary sources of fat. 

A few other foods consumed in moderation include:

• Fish and other seafood
• Dairy
• Poultry
• Eggs

Occasionally sweets and red meats are also ingested, but very rarely. Most of the animal protein comes from fish and other seafood. And the red meats that are eaten are non-processed.

So what foods aren’t allowed when on the Mediterranean diet?

As mentioned earlier, people on the Mediterranean diet don’t eat processed meats. Sausage, bacon, lunch meats, and hot dogs are all foods on the ‘no’ list. 

Refined, processed, and hydrogenated oils are also avoided, this includes: 

• Canola oil
• Vegetable oil 
• Soybean oil and more

Plus refined grains like white bread and pasta as well as heavily processed foods like candy, sugary desserts, and even frozen meals with lots of sodium should be avoided.

There’s a limit on alcohol as well, red wine is the only alcoholic beverage consumed on the diet.

As we can see, the diet consists primarily of plant-based foods. There are some meats consumed, but they’re not consumed very often, and when they are, they’re from non-processed sources. 

What are the risks and benefits?

During the 1950s, interest in the diet developed. Heart disease seemed to be much less common in countries around the Mediterranean compared to the United States.

And many studies that came after the observations confirmed that the diet helps prevent stroke and heart disease.

‍But why? 

What’s the difference between the common North American diet and the Mediterranean diet?

Well, to begin with, the Mediterranean diet has a large focus on olive oil for fats. It provides a large quantity of healthy monounsaturated fats, and it’s shown that these fats can help to lower disease risk.

‍Monounsaturated fat also lowers bad cholesterol levels in the blood, which may result in a lower risk of stroke and heart disease. 

And some of the foods consumed with the diet may also help fight inflammation. Fish contains a high quantity of omega-3 fatty acids, omega-3 helps fight inflammation and can also lower the risk of heart disease and stroke, and it may reduce blood clotting.

But, what’s the difference between the Mediterranean diet and the typical American diet? 

‍Why are Americans dealing with more heart conditions compared to our Mediterranean counterparts? 

A big reason could be cultural differences in diet. The typical North American diet contains more trans and saturated fats comparatively, and both fats are linked to causing heart disease. The obesity rate in America is also one of the highest in the world, and there are certain conditions, such as heart disease and stroke, linked to obesity.

In saying all that, there are so many factors that could affect our heart health. It’s hard to pinpoint a direct cause as to why Americans are dealing with more heart conditions when compared to people from the Mediterranean.

Besides, there aren’t just benefits to the Mediterranean diet. There is some potential risk involved as well.

The diet doesn’t emphasize portion sizes or the specific amount of foods eaten. This could lead to overeating certain foods, leading to a higher calorie intake, and eventually weight gain.

‍It’s also a more time-consuming diet as much of the food requires preparation and cooking, plus it may be expensive compared to other ways of eating.

Why do people go on it? Should you try it?

The leading cause of death in the United States is heart disease. While there could be many different factors affecting this, like genetics and physical activity, our diets can play a huge role.

Doctors sometimes recommend this diet to people who are dealing with chronic conditions such as heart disease. With its large focus on healthy fats, it could prove to be beneficial for many people.

‍So, is it worth it? 

‍Should you go on the Mediterranean diet?

Like all diets, it depends on your circumstances, health factors, and motivators.

The diet might be suitable for you if you’re trying to get away from consuming bad fats, and sticking to a diet that’s more plant-based. 

Closing Thoughts - Mediterranean diet explained

In today’s article we covered:

• What the Mediterranean diet is
• What you can and can’t eat while on it 
• The risks and benefits of it
• Why someone might choose to do it

Hopefully, with everything you’ve learned today, you have a better understanding of the Mediterranean diet and whether it’s right for you.

Like any other diet, the choice is yours to make. 

Research suggests it may have many health benefits, but its cost and preparation time might make it unsuitable for you.

And it’s always best to consult with a medical professional before making big changes to your diet.

Make sure to share this with a friend or family member that’s interested in the diet so they can learn more!

We’ve all heard the notion before about how carbs can make us gain weight. Because of this, they’re often painted as the culprit of all our weight gain woes.

Bread, pasta, and some of our other favorite foods suddenly become outcasted and avoided at all costs. 

And with an obesity percentage of 42.4% in 2017-2018 in the United States, people are genuinely curious about what causes weight gain.

We asked our users some of the most common health myths they believe in, and the idea that carbs make you gain weight came up time and time again. 

So, do carbs really make you gain weight?

If they do, how and why? 

In today’s article, we’ll be breaking down carbs and whether they really do cause weight gain. Keep reading to find out more!

What are carbs and what do they do?

Carbohydrates play a vital role in the healthy function of our body. They make up ⅓ of what’s considered “macronutrients.” 

Macronutrients include fat, protein, and carbs. 

All three are important nutritious components our body needs to maintain our systems and structure and give us energy.

‍Carbs in particular are in specific foods and drinks such as:

• Sugar
• Fiber
• Starches 

When we consume carbohydrates, our digestive systems break them down into blood sugar or glucose. Glucose is then absorbed by our bloodstream and used as energy.

Depending on how many carbs we ingest, our blood sugar is sometimes affected.

Eating a lot of carbs can increase your blood sugar levels and when we eat too little it can cause low blood sugar levels. 

So, it’s best to find a healthy balance and consume carbs in moderation.

Different types of carbs

So, what different types of carbohydrates are there?

We can separate carbohydrates into two categories: complex carbs and simple carbs.

But, what makes them different from one another? After all, they both turn into glucose in your body and are then used for energy.

‍Complex carbs actually take longer to digest. 

This means they increase glucose levels for a longer span of time, producing a more lasting feeling of energy and helping you stay full for longer. They also provide fiber, minerals, and vitamins. 

On the other hand, simple carbs are quicker to digest, this can cause your blood sugar to spike. This leads to a quick burst of energy that’s often followed by a crash, and because they’re so quick to digest, they often don’t leave you feeling full for long.

They both help with increasing energy levels. But complex carbs will help you feel energetic and full for longer, which could be beneficial when dealing with weight gain.

‍It’s recommended that the majority of the carbs we consume come from complex carbs rather than simple carbs.

‍You can find complex carbs in foods like: 

• Whole grains (such as oatmeal and brown rice)
• Starchy vegetables (like corn and sweet potatoes)
• Beans and legumes (like chickpeas and lentils)

Processed and refined sugars like soft drinks, syrups, and candy all contain simple carbs. But simple carbohydrates are also found naturally in some foods. 

Fruits, milk, and milk products all possess simple carbs to some degree.

At the end of the day, the majority of your carbohydrates should come from complex carbs. They can leave you full for longer and the energy experienced will be long-lasting. 

It’s okay to consume some simple carbs, but it’s best to get most of your carbs from complex sources.

Do carbs make you gain weight?

So, do carbs actually put weight on you? 

It’s a narrative we’ve heard so often, so it’s no wonder a lot of people might think that they do. But the thing is, carbohydrates alone don’t make you gain weight. 

In general, your weight depends on:

• The number of calories you consume
• How many calories you store 
• How many calories you burn

Environmental factors, physical activity, eating habits, genetics, and some health conditions can affect all three of these aspects.

With that said, typically if you consume more calories than you burn, you’ll gain weight, and if you burn the calories that you ingest every day, your weight will stay the same.

This is why factors like exercise, health conditions, and genetics play a role in our ability to lose, gain, and maintain weight. 

They can affect our ability to burn calories. 

So, while carbs might contribute to the number of calories you eat a day, they don’t directly cause weight gain. But, eating different types of carbs could affect your eating habits and hunger.

Eating complex carbs will help you stay full for longer, in return causing you to consume fewer calories throughout your day. This is one indirect way that carbohydrate consumption could affect our weight.

But in general, there are way too many moving parts when it comes to weight gain to say that carbs alone cause it. 

Conclusion - Do carbs really make you gain weight?

Carbs play an important role in providing us with energy to go about our day. 

From simple carbs to complex, they both turn into glucose in your body and provide us with energy.

Behind the scenes, they work to help us through exercise, days of work, and even time spent with our family and friends.

‍But the idea that carbs can increase your weight on their own is a false narrative. 

There are so many other factors that affect our weight, that carbs alone can’t be responsible.

Our genetics, physical activity, the total amount of calories we consume, and environmental factors all play a role.

And while some people might lose a lot of weight by cutting carbs, or doing a low carb diet like Keto, it’s not because carbs themselves cause weight gain. 

They’re either lowering the number of calories they consume a day or training their body to burn stored fat for energy, rather than using glucose. And as a result, in both scenarios, losing weight is easier.

But taking part in diets like these has its own set of risks. The Keto diet could cause:

• Constipation
• Nutrient deficiency
• Liver and kidney problems

Cutting carbs and getting most of your nutrition from fats and protein isn’t really sustainable and there aren't enough studies out there to show the long-term effects it could have on the body. 

With another health myth busted, stay tuned for more upcoming blog posts where we’ll be debunking the many health myths that are out there.

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