Kimberly Yawitz, Registered Dietitian

The Blue Zones Diet: What Can We Learn from the World’s Healthiest Adults?

Kimberly Yawitz (Registered Dietitian Nutritionist) — Wed, 04 Sep 2019 15:06:01 +0000

Can the Blue Zones Diet help you live past 100 years old? It might, based on research from the healthiest places in the world. This article will look at diet and lifestyle practices common to the Blue Zones, and explore why people in these regions live longer than those from other parts of the world. What is the Blue Zones Diet? The Blue Zone Diet isn’t a diet, per se. Rather, it’s a set of diet and lifestyle practices that are said to promote longevity. It’s based on a book called The Blue Zones, in which author Dan Buettner looks at the diet and lifestyle practices of five regions in the world with the longest lifespans and the lowest rates of disease. These regions include: Remarkably high rates of people in the Blue Zones live well into their nineties, and[Discover More...]

The post The Blue Zones Diet: What Can We Learn from the World’s Healthiest Adults? appeared first on Diet vs Disease.

Weight Loss Macros: Are They Your Formula for Success?

Kimberly Yawitz (Registered Dietitian Nutritionist) — Wed, 07 Aug 2019 12:42:36 +0000

Counting weight loss macros has become a popular approach to losing weight, because you can essentially eat what you want – to a degree. In fact, macro counting is sometimes referred to as flexible dieting, or IIFYM (“if it fits your macros”). So, what are macros and should you be counting them if you want to lose weight? This article looks into the role of macros and whether or not keeping track of them is a viable way to lose weight. Click here to subscribe Macronutrients for Weight Loss Macronutrients (macros, for short) include protein, fat, carbohydrates and water. These are nutrients that we need in large amounts for energy (calories) and optimal health. Like calorie counting, macro counting promotes weight loss by creating a calorie deficit. However, it’s a bit more complicated because it requires that you hit three[Discover More...]

The post Weight Loss Macros: Are They Your Formula for Success? appeared first on Diet vs Disease.

Is a Vegan Diet Best for Weight Loss? 7 Day Vegan Diet Plan Included

Kimberly Yawitz (Registered Dietitian Nutritionist) — Wed, 24 Jul 2019 10:49:59 +0000

Is a vegan diet weight loss plan the best way to shed some extra pounds? Based on scientific evidence, it very well could be. Read on to learn if a vegan diet may be right for you, and how to get started on a 7-day vegan diet weight loss plan. Vegan Diet and Weight Loss A vegan diet excludes all animal products, including meat, fish, poultry, eggs and dairy. Along with these types of foods, you’ll also need to look out for hidden animal products. Ingredients to avoid include: Some vegans also choose to give up honey, though that is a matter of personal preference. If you’re motivated to follow a vegan diet weight loss plan for religious, ethical or environmental reasons, you’ll want to avoid these foods. However, if you’re just interested in weight loss, you may be able[Discover More...]

The post Is a Vegan Diet Best for Weight Loss? 7 Day Vegan Diet Plan Included appeared first on Diet vs Disease.

Low FODMAP Food List: What Can You Eat on a Low FODMAP Diet?

Kimberly Yawitz (Registered Dietitian Nutritionist) — Wed, 10 Jul 2019 10:10:29 +0000

If you’ve been advised to follow a FODMAP elimination diet, a low FODMAP food list can make your life much easier. Below, we’ve organized a comprehensive list of both foods to enjoy and foods to avoid when following a low FODMAP diet. What are FODMAPs? FODMAPs stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These are all types of carbohydrates that are poorly absorbed in the small intestine. As a result, they travel to the large intestine mostly intact, where they’re fermented by gut bacteria. The process of fermentation releases hydrogen, carbon dioxide and methane gases, which cause uncomfortable digestive symptoms in people who don’t tolerate FODMAPs well. Symptoms include (1, 2): A FODMAP elimination diet is a short-term plan to identify carbohydrates that trigger digestive symptoms. The elimination diet strictly limits foods that are high in FODMAPs for a[Discover More...]

The post Low FODMAP Food List: What Can You Eat on a Low FODMAP Diet? appeared first on Diet vs Disease.

A Simple Low-Carb Meal Plan for Weight Loss

Kimberly Yawitz (Registered Dietitian Nutritionist) — Wed, 26 Jun 2019 11:25:38 +0000

A low-carb meal plan may be your key to losing weight. Low-carb diets have become increasingly popular, with some people claiming that weight loss can become practically effortless when going low-carb. However, these diets aren’t for everyone. Here, we’ll go over some pros and cons of low-carb dieting and provide a simple low-carb meal plan for weight loss. What is a Low-Carb Meal Plan? A low-carb meal plan limits foods that contain carbohydrates, including fruits, vegetables, grains, dairy and sweets. That said, there’s no universal definition of what makes a low-carb meal plan. Any diet that contains fewer than 45% of calories from carbohydrates could technically be considered low-carb, but most popular low-carb diets contain no more than 25% of calories from carbs (125 grams per day on a 2,000-calorie diet) (1). It’s not always necessary to calculate your daily[Discover More...]

The post A Simple Low-Carb Meal Plan for Weight Loss appeared first on Diet vs Disease.

How to Lose 20 Pounds Fast: Is It Even Possible?

Kimberly Yawitz (Registered Dietitian Nutritionist) — Wed, 19 Jun 2019 11:50:42 +0000

For various reasons, many people find themselves wondering how to lose 20 pounds quickly. Having reasonable expectations can help protect your health and also ensure long-term success. So, how long should it take to lose 20 pounds (about 9 kilograms)? Below, we discuss if it’s possible to do in two months or less. How to Lose 20 Pounds in 2 Weeks? Simple math reveals that it’s unrealistic to lose 20 pounds in 2 weeks. Weight loss occurs when you eat fewer calories than you burn. The number of calories you burn each day is called your total daily energy expenditure (TDEE). It’s determined by your age, height, weight, activity levels and other factors. You can estimate your TDEE using this calculator. Generally speaking, you need to burn about 3,500 more calories than you eat to lose one pound. This can[Discover More...]

The post How to Lose 20 Pounds Fast: Is It Even Possible? appeared first on Diet vs Disease.