What Happens to Your Diet When You Move in with Your Significant Other
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Food is love, and living together means you share a lot of meals
Love means you can split a large pizza without judgment.
Exposed. All of your secret eating habits, that is. Hopefully your significant other-turned-roommate won’t judge your guilty pleasure for eating family packs of string cheese in one sitting.
What’s Mine is Yours, Except When it’s Really Mine. sees your nonexistent ability to share as an endearing quality — you know what you want!
Manners?The picture-perfect couple we all imagine sits at the dining room table every night to dinner. But you and your S.O.? It’s the couch every night watching your favorite reality TV show. And appreciating every minute of not needing to speak to the person you love.
Their Food Phobias Become Your Sworn Enemies. He can’t stand the sight of white creamy products? Consider that mayo tossed, the whipped cream down the drain, and that jar of Alfredo sauce is going into your work lunch. No judgment because you’re terrified of touching raw chicken and you know he’ll prep that part of dinner every time.
What Happens at Home, Stays at Home. Whatever weird food habits you pick up from each other, whether it’s being okay with eating leftovers that are way too old or eating all the cheese off the last few slices of pizza, you know you’ll be able to act on them together.
Julie Ruggirello is the Recipe Editor at The Daily Meal and has come to learn to live with each meal consisting of a meat, starch, and vegetable. No exceptions. Follow her on Twitter @TDMRecipeEditor.
Healthy food swaps - Eat well
Making small changes to your diet is the healthiest and most achievable way to lose weight.
Your first step is to eat fewer foods high in calories, fat, salt and sugars and swap them for something healthier, including more fruit and vegetables.
Remember, small changes can add up to make a big overall difference to your diet.
Find out more from the Eatwell Guide about which foods you should be eating – and in what amounts – to achieve a balanced diet.
How to Prevent Getting Kicked Out of Ketosis
To stay in ketosis , many people need to limit their net carbs to 25g per day. Since most Americans eat over ten times that amount (an average of 275g of carbs per day), it can be all-too-easy to go over your daily carb allotment[ * ]. This is especially true when some of your favorite comfort foods — like those listed below — come dangerously close to your daily macro goals:
- Slice of pizza: 34 grams of carbs
- Banana: 27 grams of carbs
- Doughnut: 22 grams of carbs
- Burger bun: 21 grams of carbs
- 1 oz. potato chips: 15 grams of carbs
- 8 oz. beer: 13 grams of carbs
The purpose of a keto reboot is to get you back into ketosis. However, a better scenario is never getting kicked out in the first place. Below, you’ll learn a few tips and tricks to avoid going over your daily carb intake.
Test Your Ketone Levels
If you’re chronically craving carbs, you may not be fat adapted (translation: you were never in ketosis to begin with). To ensure you’re burning body fat for energy — which should, in theory, cut down on carb cravings — test your ketone levels . If you find out that you were never in ketosis, adjust your macros accordingly.
Stick to Your Low-Carb Diet in Social Situations
Do you feel weird eating or drinking keto around your work colleagues, new dates, or more traditional family members? If you find that social pressure impedes your keto diet, there are a few solutions. For example, try enjoying one of these keto-friendly alcoholic drinks at happy hour, or offer to bring a keto-friendly dish to a party. If you’re going out to eat with a group, look at the menu ahead of time and select a low-carb option.
Learn the Art of Meal Prep
The best way to ensure you don’t eat high-carb food is to always have keto-friendly foods on hand. The healthiest plan of attack is to set aside one day a week to meal prep, batch cooking several meals in advance.
Don’t Call It a “Cheat”
Do you still have major FOMO when it comes to carbs and sugar? Calling something a “cheat” automatically makes it more desirable. Rather than associating foods as “rewards” or labeling foods as good or bad, don’t demonize any particular food. If you enjoy a high-carb food, then do just that — enjoy it, and move on .
On the carnivore diet, you'll be eating way more meat than is recommended
Something people might find appealing about the carnivore diet is the lack of rules pertaining to how much you should eat, Amy Gorin, registered dietitian nutritionist, told Women's Health. Presumably, you just eat as much as you want, whenever you're hungry. Some carnivore dieters eat up to 4 pounds of meat per day. That's way above the daily recommendation of 2 to 6.5 ounces of meat. Of course, eating that much meat also gets expensive: 4 pounds of sirloin steak costs around $34. Even if you go for cheaper meat, like ground beef, you'll be spending around $19 per day.
Eating that much meat also has some negative environmental impacts. "Meat production is the primary source of methane emissions, a greenhouse gas 86 times more potent than carbon dioxide over a 20-year period, and beef cattle produced over 70 percent of it via enteric fermentation — belching and farting — in 2016," according to the Sierra Club. Eating meat — especially as much as 4 pounds per day — can lead to a massive carbon footprint.
Nonalcoholic Steatohepatitis — When The Bad Gets Worse
Having some extra fat in the liver isn’t going to cause any problems for 70-80% of people with fatty liver disease. However, when the cause of that fat build up gets worse, it can lead to nonalcoholic steatohepatitis.
This form of fatty liver disease affects 20-30% of patients with nonalcoholic fatty liver disease, and it occurs when the build up of fat in the liver leads to inflammation that can result in liver cell damage.
Not everyone with a fatty liver will eventually develop nonalcoholic steatohepatitis. Many factors determine whether fatty liver will lead to liver damage, including:
- Oxidative stress
- Mitochondrial abnormalities
- Hormonal disturbance
To simplify these complex terms, fatty liver disease goes from bad to worse when the lifestyle and microbiome that caused the build up of fat in the liver continue. We know for certain (thanks to many studies) that excessive calorie consumption, excess fructose consumption, and a sedentary lifestyle cause fat to build up in the liver and elsewhere in the body.
The fat cells eventually become overloaded and begin to secrete inflammatory cytokines. These inflammatory cytokines increase inflammation levels and cause reactive oxygen species to accumulate (oxidative stress). As poor lifestyle choices continue, so much fat builds up in the liver that it leads to lipotoxicity (accumulation of fat in non-fat cells). The combination of lipotoxicity and oxidative stress can cause hormonal disturbances and liver damage.
Meanwhile, in the gut, the fatty liver disease promoting lifestyle changes the microbiome. This increases inflammation, oxidative stress, and lipopolysaccharide absorption, which causes more liver damage.
Having certain genetic mutations can also increase the risk of developing nonalcoholic steatohepatitis. For example, carriers of the PNPLA3 I148M gene variant (that we mentioned earlier) and the TM6SF2 E167K variant seem to be at a greater risk for nonalcoholic steatohepatitis.
However, even if you have specific gene variants that increase your chances of fatty liver disease and liver damage, you are not doomed to get nonalcoholic steatohepatitis. This is because, like type 2 diabetes, obesity, and heart disease, fatty liver disease is reversible. Plus, there is even better news — type 2 diabetes, obesity, heart disease, and fatty liver disease can all be reversed with the same lifestyle changes.
Signs You're Not Getting Enough Potassium and What to Do About It
Potassium is vital for every cell in your body. It's responsible for producing energy, protecting your heart and more. Here's how to make sure you're getting enough.
Potassium is known for its healthy abundance in foods like bananas, but many people don&apost realize just how significant a mineral it is for many critical body functions. Other vitamins and minerals get a lot of attention-sodium, for example-but many of these nutrients rely on a healthy balance with potassium to keep your body functioning properly. That&aposs why it&aposs important to recognize the signs that you&aposre running low so you can correct it.
What Does Potassium Do for the Body?
Potassium is involved in skeletal and smooth muscle contraction and growth, fluid regulation, acid-base balance, and carbohydrate metabolism, among other important functions. It may even reduce kidney stone recurrences.
Potassium is also a key mineral when it comes to blood pressure and heart health while sodium is associated with a higher risk of hypertension, potassium is thought to act as a vasodilator, lessening the tension within your blood vessel walls. Research shows that people who consume plenty of potassium (through their diet, not just supplements) have a lower stroke risk, too.
For elderly women, studies have shown that consumption of potassium-rich foods may help prevent osteoporosis.
What Causes Low Potassium?
Despite the many vital functions of potassium, most people only consume about half of the recommended 4,700 milligrams (mg) per day, and only 3 percent of older adults meet the adequate intake (AI) for this mineral.
In addition to low daily intake, what else can cause hypokalemia, a shortage of potassium in the blood? As an electrolyte, potassium works with sodium, magnesium, chloride and calcium to conduct electricity in the body. Your potassium balance depends on the levels of these other minerals in the blood, which means a person who consumes a diet high in sodium (which is quite common in today&aposs typical diet) may need more potassium to balance out these mineral levels.
Unlike sodium, for which the body has conservation mechanisms in place, potassium continues to be excreted by the kidneys even if there is a shortage. Certain medications (such as diuretics), as well as conditions involving malabsorption, malnutrition, vomiting, diarrhea and excessive sweating, can also cause low potassium levels. Additionally, tobacco and caffeine can reduce potassium absorption in the body, which can lead to a deficiency. Other people at increased risk for hypokalemia include crash dieters, substance abusers and alcoholics.
What Are the Signs You're Not Getting Enough Potassium?
Symptoms of low potassium include:
- Muscle cramps: Potassium is vital to smooth muscle contraction and growth. When your levels are too low, you might experience cramps, spasms and aches. You can experience these cramps any time of day, but they may occur more during exercise.
- Upset stomach: Low potassium levels can slow down your bowel functions. This can lead to constipation, cramping and bloating.
- Weakness or light-headedness: Low levels of potassium can leave you feeling dizzy, faint or light-headed. Low potassium levels can slow your heartbeat, too, which can result in fainting.
- Lethargy: You might think you&aposre worn down from too much work and too many obligations, but it could be your body&aposs way of telling you that you need more potassium. Low potassium levels can leave you with low energy, exhaustion and chronic sleepiness.
- Irregular heartbeat or palpitations: With low potassium levels, the blood vessels in your body can narrow. This can lead to hypertension or high blood pressure. When the potassium-sodium balance is off, your heart&aposs muscles may also have a harder time pumping, which can lead to an irregular heartbeat or palpitations.
Each of these symptoms can be the result of many other conditions, so it&aposs important to talk with your doctor if you experience any of these.
Can You Get Too Much Potassium?
While many people don&apost get enough of this vital mineral, some people get too much. Too much potassium results in a condition called hyperkalemia.
It&aposs almost impossible to eat too much potassium-healthy kidneys continually excrete potassium in your urine-so if your levels are too high, it&aposs likely due to other factors or conditions like renal failure, which is common among the elderly. Some conditions make the kidneys less efficient at excreting the mineral, and can lead to a potassium buildup in the body.
Other conditions, such as gastrointestinal bleeding, major infections or rapid protein breakdown, can also increase blood potassium levels. Hyperkalemia causes fewer symptoms than hypokalemia, but the condition can cause nausea, fainting, an irregular or weak pulse or even death.
How Much Potassium Do I Need Every Day?
After the 2015-2020 Dietary Guidelines for Americans highlighted the underconsumption of potassium as a public health concern, the U.S. Food and Drug Administration (FDA) now requires food manufacturers to include potassium on their Nutrition Facts labels to make consumers more aware of its importance. The recommended Daily Value (DV) was also increased from 3,500 mg to 4,700 mg.
So how can you make sure you&aposre getting enough potassium? The good news is, it&aposs easy. Start displacing some of the processed, high-sodium foods in your diet with fruits and veggies potassium is readily available in most of them, and they&aposre naturally low in sodium. Not to mention, fruits and vegetables are low in calories and high in fiber and other vitamins and minerals. You don&apost have to go completely plant-based, but adding another one to two servings of fruit or vegetables to your meals can make a difference over the course of a day.
Though bananas have a stellar reputation when it comes to potassium, plenty of other options are even richer in this mineral. As examples, one medium baked potato with skin contains 930 mg (though this doesn&apost make french fries the best source to up your potassium). One cup of cooked spinach contains 840 mg, and 1 cup of chopped carrots contains 410 mg.
Potassium can also be found in almost all the other food groups, such as dairy (about 350 mg per 1 cup of low-fat milk), grains (1 cup of cooked quinoa contains 320 mg), nuts, beans, meat, poultry and fish. Boiling, processing or canning foods can lower potassium levels, so fresh or frozen is usually a better option.
Many different types of potassium supplements are available for purchase (it&aposs also in multivitamins), but make sure you talk to your doctor before taking any supplements, as hypokalemia and hyperkalemia are serious medical conditions. Additionally, many salt substitutes can raise potassium levels, so check with your doctor before reaching for those as well.
Side Effects of HCG Diet
HCG diet is efficient and very safe to use. In spite of the widespread misconceptions about the use of HCG, it is free from side effects. If at all there is any form of side effect, it will either be due to overuse of the hormone, or the wrong implementation of diet protocols.
Because the diet is an unusual change for the body to become accustomed to, symptoms may include dizziness, headaches, mild diarrhea, light-headedness, food cravings and slight nausea.
These are sometimes common but do not last more than seven (7) days. If you experience these symptoms which may be uncomfortable, your body is undergoing a cleansing of adipose fat and toxins which will, in turn, give rise to loss of weight. After these initial symptoms subside, you will begin to enjoy the fat burning benefits which this method brings.
Is the Keto Diet Good for Your Blood Pressure?
Research shows that blood pressure is a crucial indicator of your risk of developing cardiovascular diseases. If left untreated, high blood pressure can really take a toll on your heart and vascular health and make serious complications more prevalent.
Fortunately, diet can be used as an effective tool for reducing blood pressure. Evidence shows that keto may be one of the best approaches for managing high blood pressure. More specifically:
- Studies indicate that low-carb diets are more effective than both higher-carbohydrate diets and a low-fat diet coupled with weight loss medication that also lowers blood pressure.
- One study found that a ketogenic Mediterranean diet high in healthy fats, fish, and vegetables may have an even more substantial impact of blood pressure levels. The blood pressure reduction achieved with this dietary approach was similar to the results achieved in trials on the DASH diet (which is a diet specifically designed to help treat and prevent high blood pressure).
If you’d like to learn more about blood pressure and the keto diet, check out our article titled “Can a Low Carb Diet Lower Blood Pressure?”
A minimal-residue diet is used to decrease fecal output as much as possible and may be used as a "bridge" between fluid and low-residue diets. This type of diet will generally be recommended for those who regularly experience bowel blockage symptoms such as abdominal pain, cramping and bloating that does not go away.
Individuals who are on a minimal-residue diet may drink clear, caffeinated or carbonated beverages and fruit juices and eat eggs, tender meat and certain white grains like pasta, bread, saltine crackers and strained oatmeal. At least one serving of citrus juice each day is recommended for individuals following a minimal-residue diet.
Is the 5:2 Fast Diet Safe for You?
While most people can benefit from intermittent fasting via the 5:2 fast diet method, there are people who should avoid it. It is not recommended for pregnant women, children, nursing mothers, teenagers and people who have a history of eating disorders.
Children under 18 should not fast since their bodies require nutrients to continue growing.
Those with diabetes (Type 1 and Type 2) as well as people with medical conditions should consult with their specialist first before pushing through with their plan to go on a 5:2 Diet.
As with any lifestyle change involving food and nutrition, it is best to check first with your doctor so as to receive expert advice whether it is good for you or not.
Summary – The 5:2 Diet is safe for some and not for others. Check first with your doctor.
Bonus Smoothie Additions
For an extra weight loss boost, try these fun additions!
Sneak in greens wherever you can! Smoothies tend to be very flavorful, so you usually won&rsquot even notice a few added greens in there. However, the nutrients will keep you feeling extra energetic throughout the day!
Add in a small scoop of protein powder to almost any smoothie. Especially if you are looking for a meal replacement, the simple addition of protein powder will ensure you&rsquore staying full throughout the day!
Did you hear me right? Yes you did! Zucchini is actually a great thickening agent in smoothies. Translation: Less sugar and more fiber! Since zucchini is so low in calories and almost flavorless, you can use it in smoothies for a rich and creamy texture while keeping things low-calorie. Plus, the extra fiber will have you feeling like you had a full meal for way less calories.
Most smoothies use extra honey, syrups, or fruit for their sweeteners. However, that can add up very quickly to unwanted calories. Instead, try subbing low calorie sweeteners like monk fruit or stevia once in a while to cut down on the high sugar count. That being said, avoid artificial sweeteners like Splenda. They won&rsquot do you any good.
Try making healthy smoothie renditions of your favorite desserts. We&rsquore only human, and it can be hard to stick to a healthy diet sometimes. Instead of giving something up, find a sub for your favorite meals! In this case, getting that amazing flavor you are craving in the form of a low-calorie smoothie could be just the thing for you!