Latest news with #BMJNutrition
Yahoo
21-07-2025
- Health
- Yahoo
I have helped more than 300 people reverse their diabetes – here's how
'The traditional view of type 2 diabetes is that it's chronic and progressive,' says registered dietitian Helen Gowers. This will be a recognisable characterisation of the condition for the 4.1 million people in the UK who have it and, upon diagnosis, were swiftly put on to a lifetime course of medication, typically metformin and then insulin, to keep their blood sugar levels at bay. 'However, our approach is to undo insulin resistance by removing the visceral fat that's clogging up key organs – the root cause of type 2 diabetes – so everything starts working normally again,' Gowers says. 'You can't achieve that with medication, it has to be done through weight loss and diet.' Doctors now recognise that reversing type 2 diabetes through diet is a very real possibility for many patients. A study, published in the journal BMJ Nutrition, Prevention & Health in 2023, showed a diet low in carbohydrates (found in bread, potatoes and pasta) helped 51 per cent of the 186 type 2 diabetes patients involved achieve remission within three years – meaning their blood sugar levels were below the type 2 diabetes range and they no longer needed medication. To spread this method to the masses, Gowers joined the charity Public Health Collaboration in 2021, offering an eight-week diet and lifestyle course called The Lifestyle Club (TLC) for type 2 diabetes and prediabetes patients to help them reverse the condition. So far, more than 1,340 people have completed the course, and based on a recent TLC service evaluation in collaboration with the University of Surrey, she estimates 308 of them will have achieved remission or reversed prediabetes. Their study found a 23 per cent remission rate for a TLC cohort in Guildford after six months, which will have reduced their risk of developing diabetes-related complications, such as heart attacks, strokes and kidney disease. What causes type 2 diabetes and how can it be reversed? Scientists are still trying to unpick the exact mechanism behind type 2 diabetes. However, it is known that a build-up of fat in the liver and pancreas are major contributors. We all have a personal threshold for being able to store body fat, Gowers says. 'Once you've reached that level, the only place you're going to be able to store extra calories is in your abdominal area as visceral fat, which surrounds the liver and pancreas.' Eventually, the liver and pancreas then become clogged up with fat, which contributes to insulin resistance, meaning that the cells stop responding to insulin – a hormone vital for bringing down blood sugar levels. 'The pancreas then churns out more and more insulin as the insulin resistance gets worse to try and overcome it, and it's only when it finally can't produce enough that blood sugar goes up and remains high,' Gowers explains. It is at this point that type 2 diabetes is diagnosed. 'Diabetes is literally just the end of the show.' While needing to pass urine frequently, being very thirsty and feeling very tired are all symptoms, a lot of people experience no symptoms. 'The body's so incredible in the way that it manages all of this quietly,' Gowers says. Is remission possible for everyone? When it comes to putting type 2 diabetes into remission, the goal is to drain the liver and pancreas of fat, so their function can return to normal, reversing insulin resistance – meaning that people can come off their medication. 'For people who have been diagnosed with type 2 diabetes within the last year, that remission rate shoots up to 77 per cent,' Gowers says. 'For prediabetes, it's 93 per cent. The earlier in the journey that you find people, the better.' However, there are cases of patients who had type 2 diabetes for decades being able to reverse it. Even if you're unable to hit remission, there are still benefits of following a low-carb diet in an attempt to reverse it, she notes. Weight loss is one of them. 'We've had people who have had diabetes for 20, 30 years and they make phenomenal progress,' she says. 'They'll reduce their medication, their blood pressure will come down, they'll lose a bit of weight, they'll feel more energetic. There will always be improvements, even if we don't call it remission, so it's definitely worth a go.' How to reverse type 2 diabetes Reduce your sugar and carb intake Cutting out sugar and dramatically reducing your intake of carbohydrates, both of which cause surges in blood glucose, are the main changes needed to reverse type 2 diabetes, Gowers explains. 'You want to reduce them as low as required to achieve your goals, and this varies from person to person,' she says. The reason is that these foods raise insulin levels, and when these are high, you can't lose body fat, Gowers says. A low-carbohydrate diet means having no more than 130g per day. When you do have carbs, it should be whole-grain varieties, such as brown rice, pasta or bread. In practice, this means cutting out food including white bread, rice, pasta, potatoes, crackers and cereal. Patients are advised to cut out added sugar – found in sweets, cakes, biscuits, chocolate and fizzy drinks – and avoid foods that are high in natural sugar, such as honey and certain fruit. While blueberries, strawberries and raspberries are allowed as they are lower in natural sugar, it's recommended not to have some tropical fruit, such as bananas, oranges, grapes, mangoes or pineapple, because their sugar content is very high. It's also key to ditch low-fat foods, which are typically high in sugar. 'Go for full-fat dairy, fish, meat and eggs,' Gowers says. 'The natural fat that comes with those foods is fine. It's turning the current dietary guidelines on their head, really.' Consider options such as coleslaw for a tasty, low-carb side, and cheese, avocado and mayonnaise can also be enjoyed, she notes. Breakfast is a good place to start, when it comes to adopting the low-carb diet. 'People tend to consume a lot of carbs at breakfast, whether it's bread, cereal or pastries,' Gowers says. 'The human body only needs one teaspoon of glucose in the bloodstream at any one time and if you're having toast, cereal and orange juice for breakfast, that's going to break down into about 16 teaspoons of sugar. 'Full-fat yogurt and berries or eggs won't cause spikes in blood glucose and they're really nutrient-dense, meaning they will fill you up for the rest of the morning.' Fasting, which can be done by pushing back your first meal of the day until lunchtime, can also be a helpful tool in sticking to the low-carb diet, Gowers notes. You don't need to be worried about skipping a meal, she says. 'You're not starving – your body is going to be using fat stores, which is great. Think of it in terms of, I can either fuel my body with food or I can use my own fat stores as fuel.' However, she recommends anyone taking medication to seek advice before changing their meal patterns. Rather than a quick fix, the idea is that low-carb and low or no sugar are diet principles that you carry forward for life, she says. 'Some people might go all out for eight weeks to reverse their diabetes and then think, 'There's no way they can be as strict in the long term,' so make concessions to keep their diabetes status within the range they're happy with,' Gowers notes. This may mean that they are able to reduce their medication or put themselves into the prediabetes category, rather than fully reversing it, she says. Base meals on 'real' foods If you begin cutting out carbohydrates and sugar, you may naturally find yourself gravitating towards whole foods, such as protein, vegetables and dairy, Gowers says. 'Make sure you have a good amount of veg to fill you up – it also offers lots of fibre,' she notes. A large portion of broccoli, courgette or green beans can substitute mash, pasta or rice – and they can still be covered with gravy, Bolognese or curry. Thinly sliced cabbage that has been lightly boiled is a great low-carb option instead of tagliatelle, she notes. 'The idea is that the fewer carbs you're eating, your body shifts to burning fat, so you're going to be able to utilise your stored fat to fuel your body, rather than the sugar you were eating before,' she explains. 'The note of caution is that you don't want to add loads of extra fat when you're trying to lose weight – but it will fill you up. It's just eating real food and the fat that comes with that food.' It's also recommended not to eat too much processed meat, which includes ham, bacon and sausages. Snacking is generally not recommended, though some crudités with full-fat hummus, a couple of squares of dark chocolate or a few plain nuts won't spike your blood sugar or leave you feeling hungry, she says. 'But people find that they don't need all of those extra snacks that they were used to having before.' Have enough water and salt In the early stages of following the low-carb diet, it's important to make sure you're drinking plenty of water and having enough salt, Gowers says. 'When you switch over from having a diet that's very high in carbohydrates to low-carb, you may initially become dehydrated and get headaches or constipation,' she says. 'Insulin disrupts the way you process salt so you're releasing a lot of the salt and water that your kidneys were holding on to,' she explains. 'One of the reasons that people lose weight quite quickly is because you're losing all of that water retention.' As a result, you need to make sure you're replacing the lost salt, which you can simply do by adding salt to your meals as you cook them or adding an extra stock cube to your meals, as these are high in salt, she says. 'Having sufficient water and salt means you're not going to be dehydrated and you're less likely to get headaches, cramps and feel a bit lethargic as you transition to using fat as your fuel.' Have a support network When overhauling your diet, it's vital to have a support network around you to help you stay on track, Gowers says. 'Long-term support is what makes the difference,' she notes. It's especially important that it's available when people feel like they've drifted off their diet and are trying to get back on it again. On the eight-week TLC course, there are weekly 90-minute Zoom sessions overseen by a health coach. Once the course is finished, people are invited to monthly catch-up meetings, where there are guest speakers, such as consultants and chefs. There are also Facebook and WhatsApp groups for people to chat to each other or suggest low-carb meal ideas, and some meet for coffee or go for walks together, she says. 'It's keeping the momentum going,' she says. If you don't join the course, you can enlist the help of friends and family to keep you on track. It's initial intensive support, as well as the long-term support after the course, that is vital to ensure patients stick to the healthy changes they've made, Gowers explains. 'People can dip in and dip out; it's not that everybody needs the support all the time but you've got to be there so that when someone needs it, you're there to help and get them back on track.' Prioritise diet over exercise While exercise is excellent for health, diet is the focus when it comes to reversing type 2 diabetes, according to Gowers. 'It's what's going to give you 70 per cent of the benefits,' she says. However, you're much more likely to maintain your dietary changes if you bring in some exercise as well, so it's important to be more active, even if it's not straight away when you first try the diet, she notes. 'Once you've regained some metabolic health, you've lost a bit of weight, you're feeling so much better, you are much more likely to want to do some exercise. 'Don't beat yourself up trying to go to the gym three times a week at the beginning; start with diet and naturally you will feel more like moving about as time goes on.' 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7NEWS
29-06-2025
- Health
- 7NEWS
New study suggests calorie restriction may be linked to worsening depression
Going too far with a diet might have serious impacts on your mental health. Cutting your calories down too far could be linked with worse depression symptoms, new research suggests. A study published Tuesday in the journal BMJ Nutrition, Prevention & Health looked at data from more than 28,000 adults from the National Health and Nutrition Examination Survey, which surveyed participants on their diet quality and depressive symptoms. Know the news with the 7NEWS app: Download today People who followed a calorie-restrictive diet, particularly men and people with a body mass index considered overweight, were more likely to have higher symptoms of depression, according to the data. Quality of diet also mattered. People who reported a diet with more ultraprocessed foods, refined carbs, saturated fats, processed meats and sweets were more likely to report higher levels of depression and those who ate more of a Mediterranean-style diet generally had lower risk of depression, the study showed. 'The findings suggest caution with overly restrictive or unbalanced diets, particularly for people already experiencing weight-related stress or challenges,' lead study author Dr Venkat Bhat said. Bhat is a psychiatrist, clinician-researcher and director of the Interventional Psychiatry Program at St Michael's Hospital and University of Toronto. Instead, Bhat suggests 'opting for balanced, sustainable dietary changes that meet nutritional needs and consider individual psychological impacts may help minimise potential negative effects on mood'. A different finding from previous studies There are some limitations to consider when looking at the results. The design of the study can only show associations, not definitively say that calorie restriction causes an increase in depression symptoms, Bhat said. In addition, the study surveyed people on their dietary patterns, which leaves room for error, according to Dr Kary Woodruff, associate professor and director of the University of Utah nutrition and integrated physiology department's co-ordinated master's program. She was not involved in the research. 'I could think I am on a calorie-restricted diet when in fact I may be in a calorie surplus — there's no way to verify participant's calorie-restriction status,' Woodruff said. The study is large and controlled for other factors that could drive the associations found, but its findings contrast with those of previous studies around the topic of calorie restriction and depression, Bhat said. Other studies have found that calorie-restricted diets reduce depressive symptoms, King's College London post-doctoral researcher Dr Johanna Keeler said. She was also not involved in the study. One difference is that previous research, including a 2023 paper that Keeler co-authored, studied restrictive diets supervised by a medical professional. 'Therefore, these findings might reflect that unsupervised dieting, which can produce nutritional deficiencies, might not be good for depressive symptoms,' Keeler said. More research and randomised control trials may be needed to fully understand how dieting impacts mental health, Bhat said. When restriction might impact depression There are several reasons why the calorie restriction seen in the most recent study might be associated with a negative mental health impact. Previous studies, including Keeler's, found that low-calorie diets that resulted in weight loss for people classified as overweight or obese was associated with reduced depression symptoms. That could be because of physiological changes, improved physical mobility or increased positive social feedback, Keeler said. 'Embarking on a calorie-restricted diet without experiencing weight loss, or experiencing 'weight cycling' might not produce improvements in depression, and on top of that may be frustrating or disheartening to individuals, causing an increase in depression,' Keeler said. When calories are too restricted or not enough nutrients are being provided by a diet, there could be an interruption in physical processes that could lead to fatigue, sleep problems and difficulty concentrating, Keeler added. Extreme dieting patterns also are linked to increased anxiety and a higher risk for an eating disorder, Woodruff said. 'The key is to examine what — and how much — is being restricted. Focusing on following a healthful eating pattern that supports mild to moderate caloric restriction may improve depressive symptoms and mood, whereas extreme behaviours can exacerbate mental, emotional, and physical health,' she said. Finding balance How a person responds to a diet varies among individuals, and the results of the study highlight the need for personalised dietary recommendations and consideration of psychological factors in addition to physical health, Bhat said. With so much contrasting advice when it comes to nutrition and what's the best approach for your own nutrition, Keeler recommends input from a medical professional before starting any weight-loss efforts. Even if you want to lose weight, focusing too much on heavy calorie restriction might not be the most sustainable option, North Carolina dietitian Natalie Mokari said. Instead, she recommends small changes to move toward a more balanced lifestyle. Start by looking at your meals, Mokari said. Does your plate have a protein, carbohydrate, healthy fat, and some fibre and nutrients through fruits and vegetables? Try prioritising adding in the nutrition you need first, then see whether there are elements you don't need anymore, she said. Eating from all food groups and slowing down the pace of eating can also help prevent people from grabbing a second helping or a sweet treat after, Mokari said. 'Regardless of weight loss, improving dietary quality can significantly improve overall health and quality of life,' Woodruff said. 'Consider working with a registered dietitian to understand what a healthful dietary pattern can look like for you.'
Yahoo
12-06-2025
- Health
- Yahoo
Low-calorie diets linked to surprising mental health effect, new research shows
Embarking on a low-calorie diet could potentially lead to negative mental health, researchers in Toronto, Canada, have revealed. A new study, published in BMJ Nutrition, Prevention and Health, investigated how the adoption of restrictive diets could instigate depressive symptoms. Using the National Health and Nutrition Examination Survey, researchers analyzed nearly 29,000 adults who reported their dietary habits and also completed a mental health questionnaire. Rates Of Dementia Are Lower In People Who Eat This Specific Diet, Research Shows Nearly 8% of these adults reported depressive symptoms. Compared to those who did not follow a specific diet, those who stuck to a calorie-restrictive diet — including overweight individuals — saw an increase in depressive symptom severity, the study found. Read On The Fox News App People who followed a nutrient-restricted diet saw a larger increase in symptoms, while men who followed any diet reportedly showed "higher somatic symptom scores" compared to non-dieters. The researchers concluded that there are "potential implications of widely followed diets on depressive symptoms, and a need for tailored dietary recommendations based on BMI and sex." Judith S. Beck, PhD, president of the Beck Institute for Cognitive Behavior Therapy in Pennsylvania, reacted to these findings in an interview with Fox News Digital. The expert, who was not involved in the research, noted that it only showed an association between low-calorie diets and depression. 10 Best Diets Of 2025 As Chosen By Nutrition Experts "This is an important distinction, [because] correlation does not equal causation, and having a few depressive symptoms does not mean you have the condition of depression," she said. Beck noted that depression and negative emotions can also be caused by multiple cognitive, emotional or behavioral factors that are "more directly associated with depressive symptoms." Certified holistic nutritionist Robin DeCicco in New York City commented that most Americans would benefit from losing weight, as 70% of Americans are overweight or obese, according to the Centers for Disease Control and Prevention (CDC). This can be done by reducing the intake of sugary drinks and processed foods, and learning how to incorporate more whole foods like lean protein, vegetables, fruits and nuts, recommended DeCicco, who also was not involved in the study. This Weight Loss Plan Performs Better Than Traditional Dieting, Study Finds The nutritionist also warned against following fad diets. "It's not sustainable or healthy to follow these trends because, most often, they are not educating the public on the type of nutrients you need to function mentally and physically, which is why it doesn't surprise me that people can experience depressive and cognitive-affective symptoms when losing weight." The quality of calories "matters dramatically," DeCicco noted. "While weight loss is about calories in and calories out, it's also about the type of calories and what we need for fuel, protection against disease, and mental and physical satisfaction," she said. "Food has the power to help us or harm us, and if we're not eating certain foods known to promote mental well-being, we will definitely suffer from cognitive impairment and unstable mood." As an example, cutting out fats because they're high in calories — like salmon, avocado, olive oil and nuts — also cuts out nutrients like omega-3 fatty acids, which can reduce inflammation, prevent disease and improve cognition, mood and brain health, DeCicco noted. "If someone wants to lose weight but also has a health history of cognitive decline or is diagnosed with depression, it is even more important to emphasize the food groups mentioned above," DeCicco added. Click Here To Sign Up For Our Health Newsletter Beck echoed the importance of eating in a "very healthy way," while also recommending that people consider cognitive behavioral therapy (CBT). For more Health articles, visit "CBT helps people learn the cognitive (thinking) and behavioral skills they need to eat as healthily as possible given their circumstances, and to change their thinking so they can make long-term changes in their eating and improve their overall health," she said. Fox News Digital reached out to the study researchers for article source: Low-calorie diets linked to surprising mental health effect, new research shows
Yahoo
12-06-2025
- Health
- Yahoo
Low-calorie diets linked to surprising mental health effect, new research shows
Embarking on a low-calorie diet could potentially lead to negative mental health, researchers in Toronto, Canada, have revealed. A new study, published in BMJ Nutrition, Prevention and Health, investigated how the adoption of restrictive diets could instigate depressive symptoms. Using the National Health and Nutrition Examination Survey, researchers analyzed nearly 29,000 adults who reported their dietary habits and also completed a mental health questionnaire. Rates Of Dementia Are Lower In People Who Eat This Specific Diet, Research Shows Nearly 8% of these adults reported depressive symptoms. Compared to those who did not follow a specific diet, those who stuck to a calorie-restrictive diet — including overweight individuals — saw an increase in depressive symptom severity, the study found. Read On The Fox News App People who followed a nutrient-restricted diet saw a larger increase in symptoms, while men who followed any diet reportedly showed "higher somatic symptom scores" compared to non-dieters. The researchers concluded that there are "potential implications of widely followed diets on depressive symptoms, and a need for tailored dietary recommendations based on BMI and sex." Judith S. Beck, PhD, president of the Beck Institute for Cognitive Behavior Therapy in Pennsylvania, reacted to these findings in an interview with Fox News Digital. The expert, who was not involved in the research, noted that it only showed an association between low-calorie diets and depression. 10 Best Diets Of 2025 As Chosen By Nutrition Experts "This is an important distinction, [because] correlation does not equal causation, and having a few depressive symptoms does not mean you have the condition of depression," she said. Beck noted that depression and negative emotions can also be caused by multiple cognitive, emotional or behavioral factors that are "more directly associated with depressive symptoms." Certified holistic nutritionist Robin DeCicco in New York City commented that most Americans would benefit from losing weight, as 70% of Americans are overweight or obese, according to the Centers for Disease Control and Prevention (CDC). This can be done by reducing the intake of sugary drinks and processed foods, and learning how to incorporate more whole foods like lean protein, vegetables, fruits and nuts, recommended DeCicco, who also was not involved in the study. This Weight Loss Plan Performs Better Than Traditional Dieting, Study Finds The nutritionist also warned against following fad diets. "It's not sustainable or healthy to follow these trends because, most often, they are not educating the public on the type of nutrients you need to function mentally and physically, which is why it doesn't surprise me that people can experience depressive and cognitive-affective symptoms when losing weight." The quality of calories "matters dramatically," DeCicco noted. "While weight loss is about calories in and calories out, it's also about the type of calories and what we need for fuel, protection against disease, and mental and physical satisfaction," she said. "Food has the power to help us or harm us, and if we're not eating certain foods known to promote mental well-being, we will definitely suffer from cognitive impairment and unstable mood." As an example, cutting out fats because they're high in calories — like salmon, avocado, olive oil and nuts — also cuts out nutrients like omega-3 fatty acids, which can reduce inflammation, prevent disease and improve cognition, mood and brain health, DeCicco noted. "If someone wants to lose weight but also has a health history of cognitive decline or is diagnosed with depression, it is even more important to emphasize the food groups mentioned above," DeCicco added. Click Here To Sign Up For Our Health Newsletter Beck echoed the importance of eating in a "very healthy way," while also recommending that people consider cognitive behavioral therapy (CBT). For more Health articles, visit "CBT helps people learn the cognitive (thinking) and behavioral skills they need to eat as healthily as possible given their circumstances, and to change their thinking so they can make long-term changes in their eating and improve their overall health," she said. Fox News Digital reached out to the study researchers for article source: Low-calorie diets linked to surprising mental health effect, new research shows
Fox News
12-06-2025
- Health
- Fox News
Low-calorie diets linked to surprising mental health effect, new research shows
Embarking on a low-calorie diet could potentially lead to negative mental health, researchers in Toronto, Canada, have revealed. A new study, published in BMJ Nutrition, Prevention and Health, investigated how the adoption of restrictive diets could instigate depressive symptoms. Using the National Health and Nutrition Examination Survey, researchers analyzed nearly 29,000 adults who reported their dietary habits and also completed a mental health questionnaire. Nearly 8% of these adults reported depressive symptoms. Compared to those who did not follow a specific diet, those who stuck to a calorie-restrictive diet — including overweight individuals — saw an increase in depressive symptom severity, the study found. People who followed a nutrient-restricted diet saw a larger increase in symptoms, while men who followed any diet reportedly showed "higher somatic symptom scores" compared to non-dieters. The researchers concluded that there are "potential implications of widely followed diets on depressive symptoms, and a need for tailored dietary recommendations based on BMI and sex." Judith S. Beck, PhD, president of the Beck Institute for Cognitive Behavior Therapy in Pennsylvania, reacted to these findings in an interview with Fox News Digital. The expert, who was not involved in the research, noted that it only showed an association between low-calorie diets and depression. "This is an important distinction, [because] correlation does not equal causation, and having a few depressive symptoms does not mean you have the condition of depression," she said. Beck noted that depression and negative emotions can also be caused by multiple cognitive, emotional or behavioral factors that are "more directly associated with depressive symptoms." Certified holistic nutritionist Robin DeCicco in New York City commented that most Americans would benefit from losing weight, as 70% of Americans are overweight or obese, according to the Centers for Disease Control and Prevention (CDC). This can be done by reducing the intake of sugary drinks and processed foods, and learning how to incorporate more whole foods like lean protein, vegetables, fruits and nuts, recommended DeCicco, who also was not involved in the study. The nutritionist also warned against following fad diets. "It's not sustainable or healthy to follow these trends because, most often, they are not educating the public on the type of nutrients you need to function mentally and physically, which is why it doesn't surprise me that people can experience depressive and cognitive-affective symptoms when losing weight." The quality of calories "matters dramatically," DeCicco noted. "While weight loss is about calories in and calories out, it's also about the type of calories and what we need for fuel, protection against disease, and mental and physical satisfaction," she said. "Food has the power to help us or harm us, and if we're not eating certain foods known to promote mental well-being, we will definitely suffer from cognitive impairment and unstable mood." As an example, cutting out fats because they're high in calories — like salmon, avocado, olive oil and nuts — also cuts out nutrients like omega-3 fatty acids, which can reduce inflammation, prevent disease and improve cognition, mood and brain health, DeCicco noted. "If someone wants to lose weight but also has a health history of cognitive decline or is diagnosed with depression, it is even more important to emphasize the food groups mentioned above," DeCicco added. Beck echoed the importance of eating in a "very healthy way," while also recommending that people consider cognitive behavioral therapy (CBT). For more Health articles, visit "CBT helps people learn the cognitive (thinking) and behavioral skills they need to eat as healthily as possible given their circumstances, and to change their thinking so they can make long-term changes in their eating and improve their overall health," she said. Fox News Digital reached out to the study researchers for comment.
