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TIMESOFINDIA.COM | Last updated on - May 8, 2023, 12:30 IST
Intermittent fasting is a regular eating strategy that alternates between fasting and eating. Intermittent fasting can help you lose weight and prevent or perhaps reverse certain diseases. But how do you exactly go about it? Is it also secure? Intermittent fasting is a dietary practice in which people restrict their meal consumption to specific times of the day. Vidhi Chawla, dietician, founder, Fisico Diet Clinic says, IF does not prescribe which things to consume, but rather when to eat them. In this regard, it is not a diet in the usual sense, but rather an eating habit. Daily 16-hour fasts and 8-hour feeding periods are common intermittent fasting regimens. In a 24 hour day, a person will have a 16 hour fasting window and an 8 hour eating window.
Intermittent fasting may be done in a variety of methods, all of which entail dividing each day or week in eating and fasting times. You eat very minimally or not at all during the fasting times. It does not prescribe which things to consume, but rather when to eat them. In this regard, it is not a dietary plan in the usual sense, but rather an eating habit.
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The 16/8 approach: It is also known as the Leangains programme, and it entails missing breakfast and limiting your day consuming time to 8 hours, such as 1-9 p.m. You then eat for 16 hours in between.Eat-Stop-Eat: This entails fasting for 24 hours once or twice a week, such as avoiding food from dinner one day to supper the following. The 5:2 rule: This strategy involves consuming 500-600 calories in two non-consecutive days throughout the week while eating regularly on the other five. All these approaches should result in weight reduction by limiting your calorie intake, as long as you don't compensate by eating significantly more during the meal intervals. Many individuals believe that the 16/8 technique is the simplest, most sustainable, and easiest to follow. It's also the most common.
Several processes happen in your body on the cellular and molecular levels while you fast. Your body, for example, alters hormone levels to make stored body fat more accessible. Your cells also undertake critical repair processes and alter gene expression.
Human Growth Hormone (HGH): Growth hormone levels increase, reaching up to 5-fold. This provides several advantages, including fat reduction and muscle building.Insulin: Insulin sensitivity improves, and insulin levels fall rapidly. Lower insulin levels increase the accessibility of stored body fat. Cellular repair: When you fast, your cells begin to repair themselves. This includes autophagy, in which cells break down and eliminate old and defective proteins that accumulate within cells.Gene expression: There are changes in the function of genes associated with lifespan and disease resistance.Weight loss: The most common motivation for people to try intermittent fasting is to lose weight.Intermittent fasting, by forcing you to eat fewer meals, can result in a natural reduction in calorie consumption.Furthermore, intermittent fasting alters hormone levels, facilitating weight reduction.Inflammatory: Some research demonstrates that IF reduces inflammatory indicators, which are a major cause of many chronic illnesses.Mental health:Intermittent fasting raises the brain hormone BDNF and may help with nerve cell proliferation. It may also provide protection against Alzheimers disease.
Some people should avoid attempting intermittent fasting:Children and teenagers under the age of 18.Women that are pregnant or nursing.People who have type 1 diabetes and use insulin. Dt.Vidhi Chawla suggests consulting an expert before going further with Intermittent fasting. If you are on certain medications or have specific medical problems, any form of fasting might be risky. A health care practitioner can evaluate your medical history and advise you.
Many people swear by intermittent fasting because it improves their health and helps them control their hunger and weight. Others might not find this diet to be suitable for them, either because of health issues or it doesn't fit their idea of a wholesome and sustainable diet. Do what works best for you, but always speak with a nutritionist before beginning an extreme diet.
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How does intermittent fasting work efficiently? Tips to lose weight faster - Times of India
By Jimmy Briggs For Daily Mail Australia 05:54 11 May 2023, updated 08:43 11 May 2023
Jono Castano is the celebrity trainer whohelpedRebel Wilsonshed 30kg during her 'year of health' in 2020.
And theAcero Gym owner is now leading the charge againstweight-loss drugs like Ozempic, saying they are just for'lazy' people looking for quick fixes.
Castano,32, and his model girlfriend Simone Holtznagel, 29,appeared on The Morning Showon Thursday to discuss the controversial drugs.
He said he takes a 'strong stance' against people using medication to lose weight, especially those who aren't even overweight or obese to begin with.
'Being a personal trainer, I hate when people are lazy and want quick results,' he told co-hosts Larry Emdur and Kylie Gillies.
'It's a lazy thing for people to use. I've heard of women that are 60kgs and taking it and I ask myself why,' he added.
Holtznagel then jumped in to share how she maintains herslender frame in the competitive modelling industry, with Castano's help.
'I've been bigger and smaller, but that's just lifestyle changes. We both get up super early to go to the gym together,' she said.
She said her super-fit boyfriend taught her some innovative new exercise techniques to optimise her time in the gym.
Back in April, Castano announced plans to open his first gym in America.
He will beexpanding his Acero Gym empire stateside in September with a branchin West Hollywood,where he hopes to 'work with more influential people'.
'The U.S. has always been such a key goal of mine,' he told news.com.au. 'That's what I want to strive towards.'
Castano will be joined by Holtznagel, who is no stranger to living in Los Angeles.
'Simone is coming along with me. She used to live there prior to the [Covid] pandemic and having someone that's able to support me and knows the system is amazing,' he said.
The couple debuted their romance in September.
Their relationship became public knowledge when they were pictured kissing at Mimi's restaurant in Sydney's east.
See the article here:
People who lose weight on Ozempic are just 'lazy', says Rebel Wilson's PT - Daily Mail
Not all diets are created equal when it comes to weight loss. In addition to fitting into your individual needs and lifestyle, the most effective diet plans should also be sustainable and easy to follow, according to Su-Nui Escobar, a Miami-based registered dietitian and former spokesperson for the Academy of Nutrition and Dietetics.
A great diet plan balances all the essential nutrients like proteins, complex carbohydrates and healthy fats, says Escobar. She explains that the exact amounts of specific nutrients can vary for different eating patterns (such as low-carb or paleo diets), but emphasizes that all food groups should be included.
Certain diet plans have also been studied more extensively for weight loss. According to one review, plant-based diets may prevent overweight and obesity while also promoting weight loss. Whats more, another study linked a greater adherence to the Mediterranean diet with a two-fold increased likelihood of maintaining weight loss long-term.
Regardless of which plan you choose, its also important to create a calorie deficit for weight loss, meaning youre burning more calories than youre consuming each day. For example, if your goal is to lose 1 to 2 pounds per week, you should aim to reduce your food intake by 500 to 1,000 calories less than the amount of calories you need to maintain your current weight. However, its also important to not reduce your calorie intake too much; its recommended to consume at least 1,500 calories per day for men and 1,200 calories per day for women.
Dr. Escobar also notes that an effective diet for weight loss should always come with an exit strategy for once you reach your goals to help you ease back into the swing of things. It is easy to lose weight, but difficult to maintain, she says.
Read more:
Best Diets For Weight Loss Of 2023, According To Experts Forbes ... - Forbes
FROM organic food to unpronounceable ingredients, it can seem like the road to good health is paved in expense.
But you really don't have to spend an arm and a leg if you're looking to clean up your diet and lose some weight.
There are plenty of ways you can save money doing your food shop and stick to a healthy diet too.
Here are nine foods that'll keep your purse fuller and your body happy...
A study on how diet is tied to weight gain found that each daily serving of yoghurt prevented 0.82 pounds of weight gain.
Due to its high protein content, yoghurt can make you feel fuller for longer in the same way meat-based protein sources do.
Just make sure it's low in added sugar.
Us Brits do love a comforting bowl of porridge - and the good news is, oats are rich in fibre and have been proven to reduce cholesterol, giving your heart health a boost.
They can also keep you feeling fuller for longer.
But you should avoid instant oats or any packets with added sugar.
Add your own sweetener instead when eating porridge but, instead of sugar, add honey or spices, such as cinnamon or nutmeg.
We've been taught to avoid carby foods if we want to lose fat - but the NHS says a third of your diet should be made up of foods such as potatoes, bread, rice and pasta.
According to Clark, eating brown rice can actually help you lose weight.
One studyfrom researchers at Harvardfound that people who eat two or more servings of brown rice per week can cut their risk of developing type 2 diabetes by about 10 per cent.
Anotherby Brigham and Womens Hospital and Harvard Medical School found that women who consumed more high-fibre whole grains consistently weighed less than those who did not.
Those who ate refined grains gained more weight, by comparison.
Many Brits rejoiced at the recent news that foods like beans on (wholemeal) toast could be part of a healthy, balanced diet.
And eating plenty of legumes such as beans, lentils and chickpeas is one of the greatest dietary indicators of whether you will live to a ripe old age, according to researchers.
Beans in all their varieties - chickpeas, kidney beans, black beans - are a rich source of protein, vitamins and minerals, complex carbohydrates and fibre, plus they're low in fat and salt, and are cheap to buy.
Research from theJournal of the American College of Nutrition found that bean eaters were 23 per cent less likely to gain weight and had a 22 per centreduced risk of being obese.
A 2016 study found key protein left behind in the starchy water used to boil the root veg was found tohelp blast fat stores in just one month.
Sweet potatoes are also high in vitamins, potassium and fibre.
And because they're nutrient dense, they can help you feel fuller longer.
Tinned tuna is a cheap food that is high in protein and a great source of Omega-3s, the healthy fats that can help brain function and repair our cells.
We're all encouraged to eat fruit as part of our five a day - but some can be expensive, as well a high in sugar.
Weight-loss guru Dr Michael Mosley recently warned against eating mango, pineapple and melon due to their high sugar content.
But he greenlit apples, as well as berries and pears.
According to Clark, apples contain fewer calories than many other fruit and can aid weight-loss by making you feel fuller for longer.
Canned fruit can also be good way to sneak fruit into your diet - they'll save you money and also last longer than fresh ones.
Just be sure to choose ones packed in water or fruit juice, not syrup.
Broccoli was recently hailed as a super-veg.
Scientistsfrom Penn University, US, found that eating three and a half cups of broccoli each day can significantly improve yourgut health- that's equivalent to 548g.
It's also been found to boost brain health and weight management.
Other cheap and nutritious veg include carrots and cauliflower.
Though this isn't technically a food, the low-cost hot drink is loaded with powerful antioxidants and can boost your metabolism.
Anti-aging guru David Sinclair also recently said he made a point of drinking two matchas daily.
Dr Mosley shared a few reasons you might be feeling ravenous shortly after eating and pointed out easy food swaps you can make to blast fat fast.
Meanwhile, nutritionist Graeme Tomlinson claims you could lose a stone if youimplement his five tips for just a day.
Read more from the original source:
Im a dietitian here are 9 cheap food swaps that will help you lose weight fast... - The Sun
Check out 5 ways to burn fat much faster below.
It is the desire and struggle of many around the world: to burn fat. And weve all been told, one way or another, how to burn fat. Eat less and move more. Simple, yet difficult, because you need to be consistent with those two things to actually see results.
And really there is no magic wand to lower your body fat percentage, unless you have a medical procedure for it. However, as you will see below, there are 5 ways to burn fat much faster that perhaps you havent thought about it before. That is what Max Posternak is here to show us.
Max Posternakis the founder ofGravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. HisYouTube channelhas over 5 million subscribers.
What you are about to see are steps that you can take to improve how quickly your metabolism work and, in the process, burn fat faster. Check it out.
Here are the 5 ways to burn fat much faster according to Max Posternak.
HIRT is an acronym that stands for High-Intensity Resistance Training.
Perhaps youve heard of HIIT, but probably not of HIRT. While both are similar, HIIT focuses on more cardiovascular movements, HIRT is essentially strength training for fat loss.
During a HIRT workout, you will perform a series of strength training exercises for a set number of reps and a set number of minutes without rest. This causes your heart rate to stay elevated and your muscles will be given very little time to recover before being called on again to the next set.
For this, you should go moderately heavy on the weight, not too heavy as you normally would to build muscle.
This type of training is amazing as you will:
Its a win-win-win situation.
BOXROX has previously explained what is a caloric deficit and how much is safe. However, if you want to kick things up a notch, you can be more aggressive with your calorie intake.
Most diets are structured to cut around 20-25% of your calorie maintenance levels.
Why You Cannot Outrun a Bad Diet
Some people can get very demotivated by only losing half a kilo or 1lb per week. This could lead to that person simply giving up because of slow results. Although many will tell you that you should not do a crazy diet, some can really reap the benefit of being more aggressive with their caloric intake.
Especially if you have a lot of weight to lose, Posternak advice is to up your cut from 40-45 per cent of your maintenance level to see drastic results and give you a boost to lose fat much faster.
This is not much recommended for people who are relatively lean, as you can get very weak by not eating enough calories which will impact your training sessions.
8 Techniques to Reduce Hunger While Dieting
Peripheral heart action training helps incorporate an element of cardio into your weight training workout without having to sacrifice the amount of weight you lift. You wont get weaker, but youll be able to burn much more calories and accomplish much more in a shorter period of time, Posternak says.
The best way to apply this training method is by combining an upper body and a lower body movement into one set, or two exercises that combine opposing muscles such as the quads and hamstrings, or biceps and triceps.
For example, doing one set of bench presses followed immediately by one set of back squats taking a break only after the squats. This will get your heart rate and breathing higher, burning more calories in the process.
Fasting is regarded as a type of dieting. However, instead of restricting what you can eat, you will restrict the period of which you can eat.
There are several popular methods of intermittent fasting, including:
Intermittent Fasting vs Prolonged Fasting: Differences, Pros and Cons
Intermittent Fasting for Weight Loss Explained
We mentioned it at the top of the page, but it is the most important tip to help you burn fat faster. Consistency is the ingredient that is intrinsic to all the other tips mentioned above.
You have to accept that exercise and eating healthy has to become a part of your life permanently, Posternak says.
Dont begin your body transformation journey already thinking about the end date. You can lose focus along the way, sure, but you need to get back on track and put in the work, otherwise, the results simply wont show.
For more information, click on the video below.
What If You Eat Only One Meal a Day for 30 Days?
10 Bad Morning Habits that Stop You Losing Fat
5 Intermittent Fasting Mistakes That Make You Gain Weight
There are several ways to lose weight, but the most effective and sustainable methods involve making healthy lifestyle changes. Here are some strategies that can help:
Remember that sustainable weight loss takes time and effort. Focus on making healthy lifestyle changes that you can stick to long-term rather than quick-fix solutions.
Morning vs Evening Workouts for Weight Loss which is Better?
5 Night-Time Habits That Make You Fat
What Are The Best Exercises to Live Longer and Healthier?
How to Burn More Calories Lifting Weights
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5 Ways to Burn Fat Much Faster - BOXROX
90 Day Fianc star Loren Brovarnik's before and after weight loss photos reveal how slim she is seven and a half months after welcoming her third baby. The Miami resident, 34, got married to Israeli man Alexei Brovarnik in 2015, in 90 Day Fianc season 3. Regulars in various spin-offs such as Pillow Talk and their own, called After the 90 Days, Loren and Alexei became parents to boys Shai and Asher before having a girl they named Ariel in September 2022. Loren, who lives the illness Tourette syndrome, often opens up about her postpartum depression and weight loss journey on Instagram.
90 Day Fianc's Loren Brovarnik has lost a tremendous amount of weight since she was last pregnant in 2022. Now, more than seven months later, Loren is 12 pounds slimmer, as per her Instagram reveal.
Loren's new post shows a photo of her taken exactly 7 and a half months ago. In the second photo taken a week ago, Loren stands confidently wearing a crop top and a pair of tiny denim shorts for her mirror selfie. The new moms photo also features her baby in the back with a stroller and baby clothes which proves how busy her new life is. Progress. Not perfection, is Lorens advice to her fans.
I've been on the Jenny Craig program for a little bit now, and I love it and thats my secret, Loren said about her weight loss back in February 2023. Loren finally admitted to her weight loss secret when she was accused of taking Ozempic to lose weight. It's not like the Ozempic rumors have stopped now either. To everyone whos still accusing me of being on Ozempic because I lost weight very fast after Ari, No! It's called dedication, Loren said in a story. She posted a video if herself out of breath during a power walk. Do you see me sweating? Loren asked.
According to Loren, she walks almost every day and is eating healthier, trying to live a better lifestyle. Loren also seems to have ended her partnership with Jenny Craig now that shes achieved her weight loss goal. Loren eats healthy and is more active than ever. She's adjusting to a healthier lifestyle more than just depending on a diet program. Walking with her baby is a fun activity for the mom to do. The smarter decisions that Loren takes surely help her live a fit life and get back on track easily after three back-to-back pregnancies. Some of Loren's fans seemingly accused her of using Photoshop to slim down her legs in her selfies as well.
Ozempic, the viral drug which is originally intended for the treatment of patients with diabetes, has become a weight loss secret of Hollywood celebrities. And Loren's 90 Day Fianc fans who have seen her drastic weight loss seem to still think shes fallen prey to it. But if Loren keeps insisting her weight loss results are all thanks to her own hard work, perhaps they could cut her some slack, applaud her, and believe in her while she continues to share these vulnerable moments with them.
Source: Loren Brovarnik/Instagram
Read more from the original source:
Progress. Not Perfection: 90 Day Fianc's Loren Shows Stunning ... - Screen Rant
1. Frozen Pizza
A good old frozen pizza is one of the most popular frozen dinnersand for good reason. They're cheap, cheesy, and tasty. Plus, they're convenient. You can make them in the oven or the microwave. Unfortunately, Richards says frozen pizzas are typically made with unhealthy ingredients that can have a detrimental effect on your overall health. "Frozen pizzas are often considered bad for overall health because they tend to be high in calories, unhealthy fats, and sodium, and may contain processed meats and other unhealthy ingredients," she explains.
This frozen meal usually contains two main ingredients: cheese and bread. Some pizzas are also made with toppings like mushrooms, olives, and pepperoni (processed deli meat). While these additions are delicious, they also come can lead to weight gain and health issues if eaten in excess. Richards notes that the cheese is "high in saturated fat and calories," and "the crust may also be high in refined carbohydrates, which can contribute to weight gain and other health problems."
Processed meats like pepperoni come with their fair share of health risks as well. "Many frozen pizzas contain processed meats such as pepperoni, sausage, or bacon, which are high in sodium and can increase the risk of heart disease and other health issues," she warns.
So, even though frozen pizza can be delicious, it's safe to say that eating it on the regular is not a good idea if you want to keep your body healthy and lose weight. "While frozen pizzas can be a convenient and affordable option for busy individuals, they should be consumed in moderation and as part of a balanced diet that includes plenty of whole foods such as fruits, vegetables, and lean proteins," Richards concludes.
Another highly processed microwave meal that you should avoid if you want to lose weight are pre-packaged ramen noodles. While they are a popular and convenient choice for a quick meal, they can also stall weight loss plans and lead to inflammation and chronic bloating. "One of the main reasons for this is their high sodium content. A single package of ramen noodles can contain up to 1,500 milligrams of sodium, which is more than half of the recommended daily intake," Richards warns. Consuming too much sodium can cause water retention, bloating, and increased blood pressure. All of this can lead to weight gain.
And, while microwave ramen noodles are low in protein and fiber, they're also high in refined carbohydrates. "Refined carbohydrates, such as those found in ramen noodles, can cause blood sugar spikes and crashes, leading to increased hunger and cravings for more high-carb, high-calorie foods," Richards says. "Eating a diet high in refined carbohydrates and low in protein and fiber can also lead to overeating and weight gain over time."
Instead of pre-packaged ramen noodles, she recommends opting for noodles with more fiber. "A healthier alternative to traditional ramen noodles is to opt for noodles made from whole grains or vegetables, such as brown rice or zucchini noodles," Richards notes. These ramen noodles are typically low in refined carbohydrates and high in fiber, which can support healthy weight loss and lower blood sugar levels.
While some frozen dinners may be nutritious, many are still processed meals with little to no nutrition that only make weight loss harder and can cause chronic bloating and inflammation. So, ditch the frozen pizza and pre-packaged ramen noodles. Switch them out with healthy alternatives like homemade pizza with fresh ingredients and noodles made from whole grains or vegetables.
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The Processed Microwave Meals Nutritionists Say You Should Avoid At All Costs If You Want To Lose Weight By Summer - SheFinds
Kevin Maginnis weight loss journey began in February. The 57-year-old from Tennessee shared it on TikTok (because its 2023). His method is unconventional.
I know some of you are thinking that might be crazy, but Im gonna eat nothing but McDonalds for the next 100 days, Kevin Maginnis told followers in his first TikTok video.
Maginnis, who posts under @bigmaccoaching, has amassed 77K followers since February. Hes also lost 40 pounds in 56 days.
He announced his progress on Monday with a celebratory sausage, egg, and cheese burrito.
However, his diet plan runs contrary to standard nutritional advice.
Fast food is a part of the American diet and has been associated with high caloric intake and poor diet quality, the National Center for Health Statistics (NCHS) stated in a 2018 brief on fast food consumption among U.S. adults from 2013-16.
So, if this kind of diet is so unhealthy, why is Maginnis having success?
Experts dished on the reason hes losing weight and why they dont consider the All-McDonalds diet one full of meals thatll make your body happy.
Maginnis eats three McDonalds meals and one snack per day. But his not-so-secret sauce: Hes half-sizing meals to supercharge his weight loss.
So, if he has a burger and fries, hell eat half of each and save the other half for another meal. In a Feb. 21 video announcing his plan, Maginnis said he wanted to show people that its not so much what you eat but how much you eat.
Maginnis is also skipping soda and drinking water.
A 2020 study indicated that soft drink consumption was associated with weight gain, regardless of physical activity levels.
Experts say that the calorie deficit is tipping the scales in Maginnis favor.
This approach is working for him because he is consistently able to stay in a calorie deficit, says Dr. Charlie Seltzer, a Philadelphia-based doctor board-certified in obesity medicine and internal medicine who did a TikTok live with Maginnis. If you were eating fewer calories than you are burning, you will lose weight no matter what it is you are eating.
Maginnis approach may seem surprising, but its not new.
John Cisna claimed he dropped 56 pounds, reduced his cholesterol, and nixed a total of 21 inches off his chest, waist, and hips on an all-McDonalds diet for six months. The Iowa science teacher became a brand ambassador.
But a two-person case study isnt enough to get the all-McDonalds diet a stamp of approval from those who follow nutrition science.
There are lots of ways to lose weight some healthful and others not-so-healthful and everything in between, says Virginia-based Jill Weisenberger, MS, RDN, CDCES, CHWC, FAND, author of Prediabetes: A Complete Guide, Second Edition. I could lose weight byswallowing a tapeworm or by eating small amounts of food at fast food restaurants. I wouldnt recommend any of theseways for good healthHe would lose weight on a similar calorie deficit whether he ate only apples, only jellybeans, or only McDonalds meals.
Seltzer notes that weight loss has its benefits. For instance, losing weight can help reduce disease risk.
Research from 2017 indicated that modest weight loss was important for people diagnosed with prediabetes who were living with overweight or obesity.
A March 2023 review of 124 studies with more than 50,000 participants suggested that losing extra weight could benefit the heart even if a person gains some of it back.
But weight loss and the number on the scale are not the be-all, end-all of health.
Weisenberger says other markers of overall health include:
Whats more, how you lose weight matters.
Rapid weight loss through fad diets or extreme calorie restriction can be harmful to the body and may lead to nutrient deficiencies, says Beata Rydyger, BSc, RHN, a registered nutritionist based in Los Angeles and clinical nutritional advisor to Zen Nutrients.
Indeed, though a 2022 review did not study the all-McDonalds diet, it did note that compliance with fad diets like keto and detox diets were concerning, in part because of nutritional deficiencies from eliminating one or more essential food groups.
Though Maginnis approach hasnt been studied, the effects of fast food consumption in general have.
A 2018 study linked fast food consumption with higher abdominal obesity, while 2019 research indicated an association between ultra-processed food and a higher risk of cardiovascular disease.
Consuming a diet that heavily relies on fast food such as McDonalds can significantly increase the risk of chronic health conditions like heart disease and type 2 diabetes due to the high levels of saturated and trans fats, sodium, added sugars and additives found in these foods, Rydyger says.
But McDonalds foods can have nutritional value.
Typical fast foods like burgers, chicken nuggets, and french fries are a mixed bag, Weisenberger says. Certainly, the beef, chicken, and potatoes provide valuable nutrients, but they usually come packed with extra calories, saturated fats, or sodium sometimes all three.
Still, Weisenberger says whats in the all-McDonalds diet is as problematic as whats not in it ample amounts of fruits, vegetables, whole grains, and pulses (lentils, beans, and peas).
This leads to a deficit of vitamins, minerals, fibers, and disease-fighting phytonutrients, says Weisenberger. By eating McDonalds meals only, its not possible to provide adequate fibers for the gut microbiota or to consume enough polyphenols to reduce inflammation and fight chronic disease.
The variety doesnt just lead to nutritional deficiencies it can get boring.
[Its] probably not sustainable due to the lack of variety, says Vanessa Rissetto, RD, a registered dietitian and CEO of Culina Health. I would personally tire of eating burgers and fried foods day in and day out and being only able to eat one type of fruit or lettuce.
And Rissetto fears that the focus on weight and calorie counting can affect a person mentally, too.
Obsessing over calorie counting and every single thing you eat isnt great for your mental health, and we want to think about how we are communicating to people about what is healthy and how they can achieve that health, Rissetto says.
The all-McDonalds diets lack of sustainability may be a silver lining this diet is one to ditch guilt-free, experts say. Instead, Rydyger emphasizes that variety is the spice of life and the hallmark of a good diet.
Eating a diverse array of foods is helpful because it ensures that the body receives all of the necessary nutrients for optimal health, Rydyger says. Different foods contain different nutrients, so consuming a variety of foods helps ensure that the body receives all of the necessary vitamins, minerals, and macronutrients.
One such diet, the Mediterranean, has topped the U.S. News & World Reports list of best diets for six-straight years. (The all-McDonalds diet didnt make the cut.)
The Mediterranean diet has been linked to numerous improved health outcomes, including longer lifespans and lower heart disease in women.
Rydyger didnt name names when emphasizing a good diet plan. But she offered some advice on crafting one without labeling it a certain meal plan.
A better diet plan for overall health involves consuming a balanced diet that includes a variety of whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, Rydyger says.
Read more here:
Health Experts Issue Warning on Viral All-McDonalds Diet - Healthline
Breakfast is the ultimate opportunity to gear up for weight loss success. "The way that you start your day sets the tone for the entire day," The Nutrition Twins, Tammy Lakatos Shames, RD, CDN, CFT, and Lyssie Lakatos, RD, CDN, CFT, tell Eat This, Not That! By starting each morning on a healthy note, you'll likely feel more inspired and motivated to keep those healthy habits going throughout the rest of the day. That's why we spoke with The Nutrition Twins who share seven of their top-recommended breakfast habits to lose weight and curb cravings for good. This way, you don't feel like "throwing in the towel" early on and are in stellar shape to maintain a healthy mindset.
Keep reading to learn all about the best breakfast habits to lose weight and curb cravings for good. And for more weight loss tips, be sure to check out 5 Foods Everyone in Their 40s Should Eat for Faster Weight Loss.
Sweet breakfast treats like cinnamon rolls, frosted donuts, and chocolate croissants may taste delicious, but they're not your friends when you're trying to curb cravings and lose weight. Added sugar causes your blood sugar to spike and your energy levels to drop, which can lead to unhealthy cravings throughout the remainder of the day.
"It starts the vicious sugar-craving cycle," The Nutrition Twins explain. "You repeatedly give in to a sugar craving, then you crash and crave another quick source of fuel, and turn to more sugar."
Sticking to an eating schedule is always a smart idea. Pinpointing the best time of the day for you to enjoy breakfast, and maintaining that schedule daily, can help you curb cravings and lose weight.6254a4d1642c605c54bf1cab17d50f1e
"For example, if you know that eating breakfast too early will leave you ravenous by mid-morning, then waiting an extra hour to eat can help you to stay on track all dayso commit to this time daily," The Nutrition Twins point out. "Alternatively, if you know waiting too long to eat breakfast will result in you feeling insatiable the rest of the day, always eat breakfast at the earlier time that works for you."
RELATED: The Best Breakfast Superfoods To Burn Body Fat All Over
Avoiding salty foods is another key breakfast habit to develop if you want to shed stubborn weight. After all, research shows that consuming salt can make you crave even more food. The usual high-salt suspects at the breakfast table include biscuits, bacon, sausage, muffins, croissants, and cheese. These items are heavily processed and high in both calories and fat.
Protein reigns supreme for more than a few reasons. According to the Mayo Clinic, incorporating high-protein foods in your diet can help decrease body fat, preserve your supply of lean muscle, and keep you full. Protein can also help you drop weight.
The Nutrition Twins add, "Protein slows digestion and helps to keep blood sugar levels stable. By preventing energy dips, you'll prevent your brain from craving the quickest pick-me-up it can findsugarand refined carbs. Aim to get 20 grams of protein or more at breakfast." Solid sources of protein you should add to your morning include eggs, cottage cheese, Greek yogurt, salmon, and tofu.
RELATED: Do These 5 Things Every Morning To Lose Weight Faster, Dietitian Says
Right before you have breakfast, get your fill of H2OThe Nutrition Twins recommend having at least 16 ounces of it. "This will take the edge off hunger, so you'll be less likely to get cravings for unhealthy foods simply because you're hungry," they explain. "Second, it wakes you up as it helps to carry nutrients and oxygen to the brain and muscles and helps you to feel refreshed and energized, so you won't experience sugar and carb cravings that you'd otherwise experience when you're tired and your body and brain crave energy."
Keeping your kitchen stocked up with fresh and healthy breakfast foods will make it much easier to ward off cravings. That's especially true if you have at least a few simple, go-to recipes you enjoy whipping up in the morning.
"Even if it's just throwing together a few healthy combinations of protein and fiber-rich foods, you can dive right into making it and eating it so you don't have time to get distracted by hunger and cravings," The Nutrition Twins point out. "It doesn't have to be complicatedtry protein options like hardboiled eggs, Greek yogurt, baked tofu, and protein powders that you can mix with fiber-filled foods like whole oats, a slice of whole grain toast, fresh fruit, and berries."
Our breakfast habits to curb cravings and lose weight wrap up with getting your fill of fiber. Foods that are high in fiber keep you fuller for a longer amount of time, which is a great way to avoid unhealthy snacking. Shop for foods like whole grains (quinoa and oatmeal), fresh fruits (citrus fruits and berries), and veggies that you can easily work into your breakfasts and smoothies.
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Alexa Mellardo
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7 Breakfast Habits To Curb Cravings & Lose Weight - Eat This, Not That
Opinion
Rather than board the injection bandwagon, Britain should be taxing unhealthy food and clamping down on marketing
Tue 25 Apr 2023 03.00 EDT
Humankind has been freed from the threat of disease by some wonderful, transformative inventions, from smallpox injections to the Covid vaccinations. With all due respect, I dont think the so-called skinny jab is one of them.
A boom in injectable weight-loss drugs, such as Wegovy from the Danish pharmaceutical giant Novo Nordisk, a biological type 2 diabetes medication containing semaglutide, has promised to revolutionise obesity treatment in recent months. For some people with serious obesity-related health conditions, these appetite suppressants will indeed be a life-saver. Trials show Wegovy can help people lose 15% of their body weight, and the drug has been approved by the National Institute for Health and Care Excellence (Nice) for use in the NHS. Thats good news for people whose health is already suffering.
But the weekly injections, like Novo Nordisks earlier daily injectable, Saxenda, are being used to treat obesity, not prevent it. Meanwhile, rates of obesity-linked disease, such as type 2 diabetes, cancers, heart attacks and strokes, are increasing across the world. Diabetes UK has just published a sobering report, showing a rising impact on younger people. There are 4.3 million people in the UK with diabetes, of whom 90% have type 2. The numbers are growing fastest among the under-40s. There was a time when type 2 diabetes was almost unheard of in young people. Now it is no surprise.
Skinny jabs may look like an easy fix, and to pharmas delight, they have been embraced by a Hollywood elite, as well as Elon Musk, who tweeted that he is using Wegovy. Novo Nordisk has been working to keep up with demand. It is expecting record operating profits this year. Novo Nordisk also has Ozempic, which is supposed to be only for patients with type 2 diabetes, but was hyped on TikTok last year, as people raved about its non-prescription use for losing weight. Other firms have similar drugs in the pipeline.
Obesity is most visibly driving type 2 diabetes, which can have terrible consequences, including blindness and foot amputations. But it is highly likely to be doing other damage too.
It should not be forgotten although it has been that obesity put people at higher risk of ending up in intensive care with Covid. Boris Johnson is living proof. Not long after his recovery, a chastened Boris launched into an offensive against the food companies, pledging to get rid of bogof (buy one, get one free) offers in supermarkets and ban junk food advertising before the TV watershed to protect children.
He later kicked the initiative into the long grass after backbench pressure, delaying the change on the spurious grounds that prices for junk food must not rise when the cost of living is hitting poor people hard, with no suggestion of subsidising better food instead, of course.
Yet, it is prevention efforts like these that are so sorely needed, rather than injections once illnesses develop. Curbing the marketing of junk food helps protect children from excess weight gain. And adults, though nobody will say so, since adults must make their own choices. Government foot-dragging is a result of pressure from the food and drink industry, which contributes substantially to the countrys GDP.
We are suffering from the rampant marketing of highly palatable sugary, salty, fatty foods by companies that have grown to mammoth size. The companies that dominate our eating habits with the cookies and pies they churn out from vast factories are hardly going to market bananas or broccoli to us. The best theyve done is cut down a little on salt and reduce sugar in some of their soft drinks. Thats tinkering at the edges.
Governments want a quick fix, and these drugs seem to offer one. The health secretary, Steve Barclay, is delighted by the arrival of Wegovy on the scene. Government officials are said to be drawing up plans for the pharma companies to bid for multi-billion pound contracts to supply the drugs, and Barclay is hoping, according to the Times, to turn around the obesity epidemic without any nanny state measures.
But a miracle jab it isnt. Those weekly injections have to be combined with a low-calorie diet and exercise which people already find difficult. Diets are no fun and the body resists starvation, so weight loss slows as time goes on.
But, similarly, once people stop injecting these new drugs, the pounds can pile back on. People may have to stay on them for years, if not for life. We dont yet know the consequences of that. Like bariatric surgery, which reduces stomach size, they should be reserved as treatment for people at high risk of diseases. They anyway take away much of the enjoyment of food because they suppress the appetite, as my restaurant critic colleague Jay Rayner points out.
The shift to the quick drug fix, away from tackling our junk food and sedentary living crisis is woefully shortsighted. The seminal Foresight report in 2007 told us the way, comparing obesity to the climate crisis in the extent of the shift we need to make, calling on governments to promote healthy diets, redesign our towns to get people walking and help shift societal values towards food.
Governments have tiptoed around it ever since. But without a full-frontal approach, encouraging healthy lifestyles and starting by taxing junk and subsidising real healthy food, global obesity will continue to rise. The jabs will not curb obesity. Preventing it in the first place is the only way.
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See the original post:
A skinny jab is no quick fix for obesity and no excuse to let junk food companies off the hook - The Guardian
