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Scientists have proven once-and-for-all it's easier to lose weight if you eat breakfast and avoid late-night snacks.

Subjects in the US study had lunch and dinner at the same times every day - 12:30pm and 5:45pm - but half had their third meal at 10pm, and the others at a more traditional breakfast time - 8am.

They all ate the same amount of food containing the same number of calories, and the overnight fast was the same for both - just over 14 hours.

"The daily timing of nutrient availability, coupled with clock/sleep control of metabolism, flipped a switch in the subjects' fat/carbohydrate preference such that the late-evening snack session resulted in less fat burned when compared to the breakfast session," the Vanderbilt University scientists said.,

"The timing of meals during the day/night cycle therefore affects the extent to which ingested food is used versus stored."

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The meal to skip if you want to lose weight, according to science - Newshub

Diet plans and salads go together like movie theaters and popcorn you don't often find one without the other. And for good reason, with the former: Salads can be beneficial both for meeting your nutritional needs and helping you toward a weight-loss goal.

A salad diet can help you lose weight if you follow a few simple guidelines.

Credit: fcafotodigital/E+/GettyImages

Here's what you need to know about salad diets, including the best salad recipes to try for your specific diet plan.

Adopting a salad-based diet isn't a magic bullet for dropping pounds, but incorporating salads into your eating plan will help you follow the most successful recommendations for weight loss.

Two separate meta-analyses on diet and weight loss, one published September 2017 in Perspectives in Psychological Science and one published January 2018 in Medical Clinics of North America, had the following recommendations regarding food intake:

Following a salad diet plan allows you to follow these recommendations daily by incorporating at least one large salad per day.

Salads are a smart addition to just about any eating plan because they typically feature a variety of vegetables, which are high in nutrients and low in calories. Salads can help you lose weight as part of a healthy, balanced, reduced-calorie diet.

A salad diet plan doesn't necessarily mean you need to eat salad for breakfast, lunch and dinner, but it should include one really big salad every day. This approach is recommended by many nutrition and exercise professionals alike.

All salads are not created equal, though making sure your salad choices keep you full without excess calories is key. When following a salad diet for weight loss, build your salad using the following steps.

Step 1: Choose Your Greens

When choosing the base for your salad, go with the greens that satisfy your taste profile. If you like blander greens, opt for a simple chopped romaine or spinach. If you like more variety in flavor, choosing a greens mix that contains arugula, kale and field greens may be a better option.

Including protein-packed foods in your salad is a surefire way to making sure your salad is satisfying and maximizes fullness after a meal. A review published June 2015 in the American Journal of Clinical Nutrition found that including 25 to 30 grams of protein per meal led to improvements in weight management and appetite.

When choosing animal-based protein sources, go for leaner options if weight loss is your goal. Chicken breast, lean cuts of pork, shrimp, salmon and hard-boiled egg will provide plenty of protein while minimizing fat intake. For reference, according to the USDA, a 3-ounce serving of cooked lean chicken breast provides 27.3 grams of protein, while a 3-ounce serving of wild Atlantic salmon provides 21.6 grams of protein.

Plant-based sources of protein, like tofu and beans, are also a great option.

Step 3: Add Supporting Veggies

While greens are normally the best choice for the base of your salad, other veggies can play a strong supporting role. Salads should contain veggies from varying categories to increase the nutrition profile of the meal. The easiest way to ensure you're getting a variety is to "eat the rainbow."

Any veggies can be used in a salad. With the base being salad greens, adding veggies that are red, purple, orange or yellow will round out your meal. Red or orange peppers, carrots, beets, sweet potato and tomatoes are just a few options. If you have a tendency to like your salad a little sweeter, adding fruit is a wonderful option as well.

Step 4: Consider Crunchy Ingredients

Now that you have your salad base of greens, protein and supporting veggies, add some other crunchy ingredients to make the salad fun and satisfying. Regardless of what eating plan you're following, there are plenty of options.

For those following a lower-carb diet, options like nuts, seeds and cheese crisps are tasty options. Traditional items like croutons and pita chips are also great options. Crunchy additions do tend to be more calorically dense than other ingredients, so be sure to measure servings sizes first.

Step 5: Use Dressing to Increase Satisfaction and Nutrition

Most people on a salad diet for weight loss assume skipping salad dressing is helpful, but it can reduce your enjoyment of the meal and create a reduction in vitamins and minerals provided by all the nutritious veggies in the salad.

A small study published October 2017 in the American Journal of Clinical Nutrition found those who ate salads with a soybean oil dressing absorbed nutrients better than eating the same salad without dressing. Participants used about 2 tablespoons of dressing, which is the standard serving size for most dressings.

Many store-bought dressings may contain added sugar, so check nutrition labels and measure out serving sizes to keep calories and sugar in check.

Add your salad ingredients into a large bowl to ensure ingredients are evenly distributed, then toss with your dressing. Mixing ingredients and plating afterward will make the salad more enjoyable and will provide a restaurant-style experience.

If you're using a salad diet for weight loss, you may already be following another popular diet plan. Many include lots of veggies, and using salads for meals can be helpful. Here are some salad recipes that fit with each of the following plans.

Keeping carbs low on these plans is key to success. This Keto Carnitas Salad is flavorful and delicious while providing only 3 net carbs per serving.

This paleo diet focuses on whole, unprocessed foods, which can be time-consuming to make. But this Paleo Charred Lemon Skirt Steak Salad takes only 20 minutes between prep and cook time.

While salad may seem like a lunch staple, you can really eat it any time of day to reap the healthy benefits.

It can be difficult to meet your protein needs when following a vegan diet, but this Simple Vegan Taco Salad packs 20 grams of protein into each serving.

When thinking about salads that fit the Mediterranean diet, feta cheese immediately comes to mind. Try this Crunchy Tuna & Feta Salad for a twist on the traditional fare.

Want more healthy recipes? Download the MyPlate app and get simple, tasty meals and snacks tailored to your nutrition goals.

This Simple Vegetarian Chef's Salad uses kidney beans and egg in place of meat. It provides a whopping 25 grams of protein per serving.

The DASH diet for high blood pressure calls for lots of veggies and whole grains. If you're looking for a break from the traditional base of greens, this Salmon and Broccolette Superfood Salad is worth a try.

This Paleo Citrus-Basil Chicken Salad fits the criteria for Whole30 and provides 32 grams of protein per serving.

Like the DASH diet, the cholesterol-conscious TLC diet focuses on lots of fruits and veggies. This Asparagus and White Bean Dinner Salad provides 21 grams of protein while skipping the meat.

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Salad Diet Plan for Weight Loss: Benefits and Recipes to Try - LIVESTRONG.COM

Hard training and exercise are not enough to maintain your body weight or keep your body in proper shape. If you are not eating right, you cant get good results out of these efforts.

Eating right is not about eating healthy foods, fresh fruits, vegetables, proteins or crabs.

Many people maintain impressive physiques, even though they eat unhealthy foods or food which is rich in calories and fats.

The food we eat is usually made up of three Macronutrients, which are Carbohydrates (Carbs), Protein, and Fats. Our body obtains energy and growth materials from these three Macronutrients.

Introduction:

Macro Calculator is all about eating the food you love and getting good results at the same time, for your purpose of losing weight in an easy way.

It takes into account some details, such as your weight, your body fat percentage, and your activity level. Through these details, this calculator determines your lean body mass (LBM), basal metabolic rate (BMR) and total daily energy expenditure (TDEE)

With the help of a macro calculator, you can find in a few minutes the exact number of proteins, fats, and carbs that you should take each day.

Whether you want to lose weight or gain muscles, finding food that fits your macros can help you achieve your fitness goals in an easy and fast way.

Use of Macro Calculator:

Each day, we require a set number of calories in order to maintain our bodies in the current form. A macro calculator can make it easier for you by providing each detail about macronutrients present in your food.

First, It calculates protein and fats. After that, it assigns the remaining calories as crabs.Carbs are the bodys preferred energy source, and it works as fuel for our body.

A macro calculator can show you details of your optimal macronutrients and calories in a graph or handy chart. This detail is based on your height, weight, gender, and activity level.

You simply have to enter the foods that you are eating and their quantities in a macro calculator. Then it will tell you the macros for each food to monitor it for the day.

Through this process, you can track every food you eat. Use this macro counting for losing weight, gaining muscles, or maintaining the current weight and physique.

Benefits:

The best thing about a Macro calculator is that you can achieve your fitness goal without starving with following hard diet plans.You dont have to deprive yourself of your favorite foods. It is very easy to figure out these details through any smartphone macro app and it can do most of the work for you.Macro counting is extremely successful and can take you out of the mindset of healthy and unhealthy food.You can reach your recommended macro target by tracking and counting them each day.Make sure you are having your macro amounts each day and youre good to go!

Read the rest here:
Macro Calculator Its Use And Benefits - NewsCase

LOOKING at a photo of her 20 stone figure, Yvonne Tompkin knew she desperately needed to lose weight.

The former aerobics instructor, 54, had ballooned to a dress size 22 after giving up exercise and developing an unhealthy addiction to snacking.

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And it was seeing the image of herself at her heaviest that drove Yvonne, from Radcliffe-on-Trent, Notts, to lose half her body weight.

Yvonne, who lives with commodities trader husband Dominic, 45, and children Azaria, 13, Elyas, 12, and ten-year-old Querida, signed up to Slimming World and has since shed nearly 11 stone.

Yvonne now feels happier and more confident than ever in her trim size ten, 9st 11lb figure.

She said: "I've never looked back and now I'm 10st lighter and a whole new woman - with a new job, new figure and new confidence as a wife and a mum."

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Before putting on weight, Yvonne had been a trim size ten when she got married.But after having her first child she quickly developed unhealthy habits and stopped being active.

She said: "I married my husband when I was 38 and super-fit. I was a qualified aerobics instructor, always running about, and a size 10.

"I fell pregnant at 39 and naturally, towards the end, I wasn't able to be as active.

I started eating whole packets of chocolate biscuits

"When Azaria was born in 2006, I was about a stone heavier.

"Being a first-time-mum was hard work and I was often really tired, and this is when my bad snacking habits started.

"I started eating whole packets of chocolate biscuits, convincing myself I needed the energy.

"My meals were the same as before, but because I wasn't doing my usual exercise classes, I wasn't burning off the calories like I used to.

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"My bad habits continued after Elyas and Querida were born and, with each pregnancy, the weight piled on.

"I often moaned to my husband about my insecurities but I'd lie about the amount of junk I was eating when he wasn't around.

"I hid the sweet and biscuit wrappers before he got home, ashamed of how many I'd eaten."

Yvonne went from 12st and a dress size ten before her first child, to 17st and a size 22 at age 50.

However, Yvonne's wake-up call came when she started applying for new jobs in 2017 - and she lost all confidence.

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"Querida was starting at school and I felt ready to go back to work so I started to apply for jobs," she said.

"I went for interview after interview and kept not getting the job, and my self-esteem plummeted.

"I hated the way I looked and it got so bad I barely left the house.

"If I did, I'd watch Dominic play with the kids in the park or in the local pool, as I was too shy to get involved with them."

I hated the way I looked and it got so bad I barely left the house

At the end of that year, Yvonne was out for coffee with friends when they started chatting about Slimming World - which spurred her into joining the group.

"They'd each lost weight on the plan and something just told me I had to try this to be happy again," Yvonne said.

"I asked if they could pick me up on their way to Slimming World the following week and, although I was terrified, I knew that if I'd told them I was going, I couldn't pull out."

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Despite her initial fears, Yvonne says she found her first session "amazing".

And she decided to keep motivated by taking a photo of herself at her heaviest as a reminder to keep going.

"When I got home I asked my daughters to take a photo of me because I knew I'd never be that weight again," Yvonne said.

"I printed the photo and stuck it in the front of my Slimming World book as a reminder to keep going.

"And I did. I cooked healthy dinners every night from scratch, stating with Cajun chicken and wedges.

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Yvonne's diet before and after

BEFORE (20st)

Breakfast: Four slices of toast with butter and marmalade

Lunch: Ham sandwich with white bread, crisps and chocolate bar

Dinner: Curry with ready-made sauce, rice, naan bread, bhajis and chips

Snacks: Packet of chocolate biscuits, coffee with two sugars

AFTER (9st 11lb)

Breakfast: Fruit with quinoa and Quark yoghurt

Lunch: Jacket potato with low-fat natural cottage cheese, ham and salad

Dinner: Chicken tagliatelle

Snacks: Fresh fruit and fat-free natural yoghurt

"We ate together as a family and I made sure there were lots of leftovers I could enjoy the next day if I got a craving to reach for biscuits.

"I also snacked on fresh fruit and fat-free natural yoghurt."

Within six months, Yvonne had lost four stone and finally had some confidence back.

Yvonne then began working for a friend three afternoons a week and the weight continued to drop off.

She has since lost over ten stone and is now helping other women to follow in her footsteps.

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MAMMA MIA!Mum-of-3 reveals 5st weight loss - after eating diet of pizzas, burgers & kebabs

ROLE MODELI lost 8st so I could support son after he was diagnosed with cerebral palsy

WEIGH TO GOI lost 3st after my daughter pointed at my tummy and asked if I was pregnant

WEIGH HEYFormer air hostess says weight loss 'cured' asthma as she reveals transformation

WEIGH TO GORevenge body mum shamed for dealbreaker legs by ex now loves 'thunder thighs'

TOP PRIZEWoman, 26, crowned Miss Great Britain after shedding HALF her body weight

massive no murOlly Murs shows off his incredible weight loss in just ONE month

Exclusive

WEIGH-HEYI was a size 24 but I've finally got my sex drive back after losing 8st in a year

TAKES THE CAKEWoman loses 10st after dream job at a food company made her balloon to 23st

"After I'd lost 5st, I knew I wanted to help others the way I'd been helped, and in May 2018 I became a Slimming World Consultant," Yvonne said.

And Yvonne realised just how far she'd come when,17 years after her wedding day, she could again fit into her white size 10 gown.

She said: "Last year I dug out my wedding dress and when I fastened the zip to the top, I cried with happiness to be back to the woman I was all those years ago."

Read the original:
Weight loss: 20st mum shed HALF her body weight after taking before photo for motivation - The Sun

Americans have said they weigh at least 200 pounds than did so from 2001-2009, according to a Gallup poll conducted last year. An average of 28% of Americans said they weighed 200 pounds or more from 2010-2019, up from 24% during the prior decade.

The poll also found more Americans, on average, comfortable with their weight; it is perhaps not surprising that fewer are looking to lose weight, even as they are weighing more. An average of 54% of Americans have said they want to lose weight from 2010-2019, compared with 59% who said so from 2001-2009.

With March being National Nutrition Month and Americans collectively spending hundreds of billions of dollars annually on obesity-related medical treatment, the personal-finance website WalletHub today released its report on 2020's Most Overweight and Obese Cities in the U.S.

In order to call attention to the communities where weight-related problems are most prevalent, WalletHub compared 100 of the most populated U.S. metro areas across 19 key metrics. The data set ranges from share of obese adults to share of overweight children to projected obesity rates by 2030.

Key Stats

Expert Commentary

What are the biggest mistakes people make when trying to achieve and maintain a healthy lifestyle?

"I often think that because we, as humans, generally tend to be rushing around all the time that we expect results to be just as quick," said Brent M. Peterson, PhD, MS, MPH, CSCS, Biola University. "However, as a result of living a fast-paced life, I surmise that one of the biggest mistakes that people make is that they take on too much, too soon, too quickly, and end up so disappointed that they quit. In order to develop healthy behaviors and habits we need a bit more time in the activity before it becomes solidified. I often recommend that people start small (whatever that means for the individual), find things they enjoy, increase doing enjoyable things, and be consistent for longer than a month. Then, reevaluate, add, and repeat."

"Resort to "outsourcing" cooking and food prep," said Josephine Connolly-Schoonen, PhD, RD, Stony Brook Medicine. "For example, bulk prepare on day off of work: 2-3 starchy foods on day off (roast butternut squash and potatoes), make a batch of brown rice. 3-4 vegetables (roast cauliflower and beets) and saute beet greens. 2 proteins (bake 1-2 chickens; use slow cooker to make turkey or vegetarian chili). This makes mixing and matching to create quick dinners and lunches a breeze (for lunches you can add leftovers to a base of greens for a salad or heat up leftovers). urn cooking into an enjoyable family affair play music, involve partners and kids. It may take time to build this family routine, but creates great bonding time and a priority of health and wellness."

"Some people set really high goals for healthy eating and exercise and then feel discouraged when they can't meet or sustain those goals," said Diane Gilbert-Diamond, ScD, Dartmouth College. "People should feel encouraged that even small increases in exercise and healthy eating can improve health. Individuals can also be tempted by fad diets that promise fast results. Most people cannot successfully lose weight and keep it off with these diets. Seek sound nutrition advice from your doctor or sources like Harvard's nutrition source for a sustainable healthy diet."

Should employers play a role in helping workers maintain a healthy lifestyle? How?

"The working place is where most adults spend the majority of their adult lives," said Teresa Quattrin, MD UB Distinguished Professor, University at Buffalo. "Yes! an employer can encourage employees to have healthy lunches by providing access to healthy snack alternatives, water fountains, and nice space with ample room for refrigeration of lunch brought in. Employers can encourage physical activity contexts (steps) and cooking competitions of healthy food while increasing awareness on health and wellness opportunities in the community and creating areas where employees can be physically active. Employers have also a potential secondary gain because in the "experience rated" evaluations from health care plans, the plans base the rates also on the employer's expenditures. In turn the employer can pass some of these savings to the employee."

"Yes, absolutely, "said Shreela Sharma, PhD, RD, LD, Houston School of Public Health. "It's in their best interest to do so. This can be done two ways policy and environmental level support and/or individual level evidence-based programs. Policy/environmental support could include healthy vending machines, healthy cafeteria menus, nutritional labeling of foods and beverages, offering incentives such as compensated work time to employees to go to the gym, building walking pathways etc. At the individual level, employers can offer lifestyle interventions such as Diabetes Prevention Program, Weight Watchers, gym memberships, and such for their employees to support their lifestyle goals. Employers should conduct annual health risk assessments to help monitor return on investment."

"Absolutely," said Simin Liu, Brown University. "There are so many strategies that employers can adopt. For example, create a friendly and healthy work environment with frequent break and face-to-face communication opportunities, incentivize for living a healthy lifestyle (e.g., provide free gym membership, standing desk at work, and on-site exercise facility and fresh foods markets etc.)"

To read the full report and your city's rank, please visit:

https://wallethub.com/edu/fattest-cities-in-america/10532/

Read more:
WalletHub Study 2020s Most Overweight & Obese Cities in the U.S - Patch.com

Could you limit yourself to eating one meal a day over an extended period of time? It might sound crazy, but thats the idea behind a diet thats growing in popularity. Its known as OMAD, or one meal a day, and its an extreme form of intermittent fasting that proponents say delivers weight loss, improved learning and memory, and other health benefits.

OMAD makes other intermittent fasting approaches look pretty wimpy in comparison. Essentially, OMAD is a 23-to-1 fasting-to-eating schedule. So, someone undertaking the diet eats one large meal during a one-hour feeding window. Then they fast for 23 hours without consuming any additional calories not even from beverages.

While the fast may be brutal, many people still find a lot to like about OMAD. You can eat or drink pretty much whatever you want (even pizza, burgers and beer), and as much as you want, as long you do so during your scheduled mealtime. On top of that, people say OMAD is convenient you only have to worry about planning for one meal a day. Another commonly cited perk is having fewer dirty dishes to deal with (yes, seriously).

But most importantly, many people on OMAD like it because, for some reason, its the one diet approach that has actually worked for them. With this in mind, heres a breakdown of how OMAD works and what science says about its weight loss potential.

Many popular intermittent fasting plans rely on time-restricted eating, which involves limiting food consumption to a certain time window. The more common variations allow for a six- or eight-hour eating window, followed by a 16- or 18-hour fast.

Theres also alternate-day fasting, which gives people the freedom to eat whatever they want on one day, followed by a fast or calorie restriction the next day. Other forms of intermittent fasting might incorporate only one or two days per week of no eating or significant calorie restriction.

According to Krista Varady, a nutrition researcher at the University of Illinois at Chicago, fasting forces our bodies to rely on our sugar and fat stores first for fuel. But she says intermittent fastings success largely relies on something thats pretty boring and familiar for many who have tried to lose weight: calorie restriction.

I just think its a way to fool the body into eating less, I dont think theres anything magical about it, Varady says.

Read more: The Science Behind Fasting Diets

Another common misconception around intermittent fasting is that it promotes autophagy, or self-eating, on a cellular level. The idea behind autophagy is that, when you fast, your body can spend time cleaning up damaged cells because it isnt busy dealing with a constant influx of food. But this process has never been observed in humans, and scientists dont even have a way of measuring it in people, Varady says.

Although 23-to-1 fasting hasnt been studied in humans per se, one well-known paper examined a one-meal-per-day eating regimes impact on weight and other health measures. The researchers wanted to know what would happen if people simply ate a days worth of calories during a time-restricted window.

In the study, normal-weight, middle-aged men were put on a three-meal-per-day plan for eight weeks. Then they were switched to an intermittent fasting diet with a four-hour eating window for another eight weeks (with a bit of a break between the stints).

Eating one meal per day promoted modest fat loss that didnt occur with eating the standard three square meals per day, but not for the reason you might think. Many men simply found it difficult to consume such a large meal during their eating window which unintentionally created a calorie deficit. Eating this way also elevated blood pressure and cholesterol among some participants.

They were almost force-feeding them. Eating 2,000 calories, or even 1,500 calories, in one sitting is kind of tough for people, Varady says.

Varady is in the process of publishing a new study that looks at a time-restricted eating pattern involving obese men and women. For two months, participants ate between 3 p.m. and 7 p.m. and fasted the rest of the time. Adhering to a feeding window led to natural calorie restriction, Varady says. As a result, most participants lost around 10 pounds over the course of the study, and there were reductions in blood pressure, insulin, insulin resistance and oxidative stress.

Time-restricted eating is amazing in that you just have to watch the clock. You just stop eating when youre supposed to stop eating, and people just naturally calorie-restrict, Varady says.

However, people may want to be extra cautious when it comes to following OMAD's more extreme 23-to-1 feeding schedule. Having only one hour to eat every 24 hours might make nutritional and caloric deficiencies more likely. (And, by the way, adults generally arent supposed to regularly eat less than 1,200 calories per day.)

If theyre not counting calories, theyre probably only eating around 1,000 calories. If its that low, it would be hard to get all your nutrients in. Id almost recommend taking a supplement just to be careful, Varady says.

Fasting, as you may have heard, can be hellish. But Varady says most people will adjust within 10 days after starting and that the same is probably true for OMAD.

Some people find fasting difficult for a number of reasons. They report that they find it hard to concentrate, they might feel weak or irritable, they feel hungry, they get constipated and they miss out on social interactions, wrote Amy Hutchison, an obesity researcher at the University of Adelaide in Australia,in an email to Discover.

Another caveat of OMAD is that it might be unrealistic to follow long-term, Hutchinson says. Not many of us can live the rest of our lives eating one meal a day. And thats OK. Successful weight loss really just boils down to caloric restriction. OMAD and other forms of time-restricted eating are easier for some people to stick to. But part of its allure might also be that its different from what has been popular in the past.

We were so obsessed with fasting carbs for so long, and I think people were getting sick of the macronutrient-counting and buying whole other sets of groceries for their pantry, Varady says. Fasting is a much simpler diet that just involves meal timing, and you dont have to buy a bunch of fancy foods for it.

Read more here:
What Science Says About the Weight-Loss Potential of 'OMAD' Fasting The One-Meal-a-Day Diet - Discover Magazine

We'd all start the day with a fry-up if we could get away with it, wouldn't we? So can it possibly be true that it might be the key to weight loss?

How it was told

A fry-up to start the day and helping to shed pounds sounds too good to be true. We all would if we could get away with it, right? If only.

Headlines on February 19 were an encouraging sign of that hypothetical utopia coming to pass.

The stories all stemmed from a study at the University of Lbeck in Germany published in The Journal of Clinical Endocrinology & Metabolism.

The Suns report, like many stories, emphasised the size of the breakfast but used a pic of a fry-up rather than centring their headline on it. They opted for: BREAK THE FAST: Eat a big breakfast to lose weight fast youll burn TWICE as many calories.

Mail Onlines effort was in a similar vein with: Eating a big breakfast instead of a large dinner could help you burn DOUBLE the amount of calories because it boosts the metabolism more. Metro, the Daily Mirror and Yahoo! also followed suit.

The Daily Stars version of the story, however, went in fully on the fry-up angle. They got stuck in with the headline: German experts say eating full English breakfasts could lead to weight loss.

Its far from the first time the tabloids have examined the merits of the fry-up and, indeed, not the first time that we have covered the full English/Scottish/Welsh (delete as appropriate) breakfast. We ran the rule over reports that exercising after a fry-up was the secret to shedding pounds in October last year.

So do these stories make a better case for sausage, eggs, bacon and the rest to be a part of your diet?

Facts. Checked

The report behind these stories makes no mention of a fried breakfast and is hardly an endorsement for Britains much-loved fry-up.

Instead, the study adds more weight to the idea that eating a big meal at the end of the day when you have less time to burn it off is not the best approach to follow.

It is true that academics did find that eating a big breakfast did burn twice the calories. The study did not measure weight loss.

The University of Lbeck-led study centred on diet-induced thermogenesis (DIT), which is a measure of how well our metabolism is working and can differ depending on meal time.

Researchers conducted a three-day laboratory study of 16 normal-weight men who ate a low-calorie breakfast and high-calorie dinner then did the reverse for a second round. The small sample size and variety should set alarm bells ringing if youre a woman reading these stories, there is little to relate to.

Nevertheless, they did find that DIT was 2.5 times higher in the morning than in the evening while the food-induced increase of blood sugar and insulin concentrations diminished after breakfast compared with dinner. Eating a low-calorie breakfast also increased appetite for sweets. The report does not state what foods were included in the meal.

DID YOU KNOW

The Big Issue is a multi award-winning magazine, edited by the British Society of Magazine Editors (BSME) current Editor of the Year.

The studys author Dr Juliane Richter said: Our results show that a meal eaten for breakfast, regardless of the amount of calories it contains, creates twice as high diet-induced thermogenesis as the same meal consumed for dinner.

This finding is significant for all people as it underlines the value of eating enough at breakfast.

She added: We recommend that patients with obesity as well as healthy people eat a large breakfast rather than a large dinner to reduce body weight and prevent metabolic diseases.

To be fair to the media outlets covering this story, the Daily Star is the main offender here. The rest do a good job of covering the report accurately on the whole, association with a fry-up aside.

The lesson here is to read coverage of scientific studies in more than one news outlet to avoid misleading takes like the Daily Stars and, sadly, not to dig into more fry-ups.

Image: Miles Cole

See the original post:
Fact/Fiction: Does eating a fried breakfast help you lose weight? - Big Issue

There is no hard and fast rule when it comes to losing weight. 32-year-old Ganesh, an engineer by professional decided to keep things simple and his weight loss journey is an example that you don't always need fad diets, extreme workouts or luck to lose weight.From mindful eating to working out every day, know how he ditched the flab and lost a whopping 20 kilos in six months. Read on!Name: Ganesh JagtapOccupation: Aircraft Maintenance Engineer

Age: 32

Height:170 cm

City: New Delhi

Highest weight recorded: 99 kilos

Weight lost: 20 kilos

Duration it took me to lose weight: 6 months (Sept 2019-Feb 2020)

The turning point: I had been following a healthy lifestyle before. However, after I shifted to Delhi, my lifestyle changed and the food I was eating was high on calories. I never realized it until I weighed myself on the scale. The harsh reality of seeing the number '99' was hurtful. Slowly, the weight gain got to me. I was constantly low on energy. This was when I decided that it was time to change and get back in shape.

My breakfast: For breakfast, I like to have either something like egg whites (3-4), poha, idli or oats.

My lunch: Something like a bowl of subji with 2 multigrain rotis and a serving of salad and curd. Sometimes, I have a light meal like a chicken salad.

My dinner: Similar to my lunch, but I try and skip out on curd at night. When I am out or have a cheat day, I eat everything (including the desserts) but moderate my quantity. That's my only secret. I don't refrain from eating anything.

Pre-workout meal: A big cup of black coffee

Post-workout meal: Water or some seasonal fruits

My workout: I like to work out for a minimum of 4-5 days a week at the gym. While cardio helps in burning fat, weight training has helped me tone up and target the core areas. This is one regime any weight watcher should try. I have also taken up yoga and try to do 2 sessions of yoga every week. I also like to walk a lot and try completing my 10K steps a day.

Low-calorie recipes I swear by: I love eating grilled chicken salad and it is absolutely healthy.

Fitness secrets I unveiled: Change in lifestyle and hard work. If you want to see the change happen, you have to do it all by yourself. I changed my lifestyle, maintained discipline and worked hard to see the results I have in front of me today.

How do I stay motivated? My wife is a constant source of motivation for me. She inspires me to give my best shot every single day.

How do you ensure you dont lose focus? When I look back at my old photos, I realize how unhealthy I had been in the past. I keep pushing myself to never, ever get back to that shape again. What I have now is better than before.

Whats the most difficult part of being overweight? It is easy to gain weight but it becomes so difficult to carry around or do normal tasks. It became so tough to walk, run with such extra kilos. Climbing stairs felt like trekking on Mount Everest (not exaggerating!). Plus, you don't get good clothes for such size ranges.

What shape do you see yourself 10 years down the line? I would like to stay just as fit and motivated for not just the next ten years, but for my entire life ahead.

Continued here:
Weight loss: This engineer dropped 20 kilos in six months and his secrets are really simple! - Times of India

By Michael Ormsbee, Ph.D., Florida State UniversityEdited by Kate Findley, The Great Courses DailyWhen deciding whether there are health benefits to eating breakfast, determine whether you are looking at observational data or scientific data. Photo by monticello / ShutterstockWhy Is Breakfast So Important?

Is breakfast really the most important meal of the day? Youve probably heard this phrase over and over for your entire life.

But why is it so important, and what happens if you skip it?

Breakfast is an essential meal because it gives you the energy you need to start the day. You literally are breaking the overnight fast.

Eating breakfast has also been shown as contributing to many health benefits, such as weight control, improved physical and cognitive performance, and improved metabolic biomarkers.

However, chances are that you know someone who seems to be very healthy, but doesnt really take the time to eat breakfast.

As it turns out, researchers cant agree either. Several observational studies have reported that people who skip breakfast tend to weigh more overall, which may seem counterintuitive.

For example, if you want to lose weight, eating two meals instead of eating three meals means youre eating fewer calories, doesnt it? Well, not necessarily.

One theory is that breakfast skippers tend to get hungrier faster and, therefore, eat more calories later on, throughout the day, than regular breakfast eaters would. The theory goes like this: Skipping breakfast results in spending the rest of your day making up for those missed calories, resulting in overcompensating, and eventually leading to excess, unwanted weight gain.

However, most of these reports have come strictly from observational studies, with little data from an experimental cause-and-effect setting. This means that many other factors could contribute to the weight gain, aside from just not eating breakfast.

So, in contrast to the common belief that skipping breakfast always leads to weight gain, randomized, controlled research trials have actually shown that these common theories and myths about breakfast are hard to confirm.

For example, when two groups of overweight individuals were randomly assigned to either eat breakfast or refrain from eating breakfast, there was no effect on the amount of weight lost in each of the groups.

Another randomly controlled trial with lean individuals showed that skipping breakfast did not cause weight gain, nor did it lead to changes in resting metabolic rate. The number of calories burned at rest that are required to sustain their basic physiological functions was also unaffected.

Also, the overall daily caloric intake was the same whether the lean subjects ate breakfast or not, which means that skipping breakfast did not lead to eating more over the next few meals.

One interesting difference, though, was that both afternoon and evening blood glucose levels were more stable in the group who ate breakfast as compared to those who fasted until noon, and stable blood glucose is usually a great sign for good metabolic functioning. In fact, if blood sugar is consistently high, this can lead to a host of other issues, including insulin resistance and even diabetes.

In short, there is no clear-cut answer in the research indicating that breakfast is the key to gaining or losing weight or improving body composition.

Oftentimes, Im asked, Should I eat breakfast? and my answer is, Well, do you like breakfast?' said Dr. Michael Ormsbee, Associate Professor in the Department of Nutrition, Food, and Exercise Sciences at Florida State University. I do this because what Ive seen is that the key to making lasting improvements in body composition comes from working small exercise and nutrition habits into someones lifestyle, rather than flipping their lives upside down from the start.

The bottom line is that whether you eat breakfast or skip it, every bit of food you eat has a dramatic impact on your body composition, your health, and how you feel.

Dr. Michael Ormsbee is an Associate Professor in the Department of Nutrition, Food, and Exercise Sciences and Interim Director of the Institute of Sports Sciences and Medicine in the College of Human Sciences at Florida State University. He received his M.S. in Exercise Physiology from South Dakota State University and his Ph.D. in Bioenergetics from East Carolina University.

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Is Breakfast Really the Most Important Meal of the Day? - The Great Courses Daily News

Its no news that eating out is often linked to poor food choices. But with a smart approach, you can maintain a clean diet and even lose a few pounds.

Just askFredBollaciThe Healthy Global Gourmetwho lost 150 pounds while sampling more than 150 restaurants in one year. (Some are clearly repeats, since he dined out four to five nights plus several breakfasts and lunches per week.)

In his two-part book series, The Restaurant Diet, the foodie influencer shares his doctor-approved game plan, recipes, and personal journey to achieving better health. The first editionpublished in January 2018covers more of the physical approach, with 125 tried-and-true recipes gathered from his personal collection and 100 of the top US restaurants, plus nutrition facts and chefs suggestions. The second editionpublished in October 15, 2019highlights Bollacis background, including his Italian upbringing and near-death experience from sleep apnea at 30 years old.

As a quick intro to his clean eating and exercise plan, heres a lightly edited excerpt from his book.

How should you eat out more mindfully?

#1: PLAN IN ADVANCE

Its easy to get a hold of menusbe it online or a quick call to the restaurantso do your due diligence before heading to the restaurant. Make realistic selections for your proposed meal, then plug the foods youre planning to eat into a calorie counting program or app, such as Livestrong.com, to see if theyre within your calorie budget. Take advantage of heart-healthy or reduced-calorie menu items (with the calories listed) where available. And make well-reasoned estimates if your pick of the restaurant or exact dish doesnt show up on the app.

Dont fret if you cant preplan a particular meal; have your smartphone handy with your calorie counting app and vet your choices before you order.

#2: STUDY THE MENU

Look for things that are baked, broiled, grilled, pan-seared, poached, or roasted, as opposed to fried or sauted. Look for sauces, soups, and preparations without butter or heavy cream. Ask your server about how a food is prepared or what ingredients are in it. Not everything is obvious. For example, Seafood Chowder doesnt clarify whether or not there is butter or cream.

#3: ORDER (NATURALLY) COLORFUL FOODS

Go for more natural colors in your meal if you want more nutrients and vitamins. For example, a sweet potatowhich is loaded with vitamins A and C and beta-caroteneis much better for you than a white potato. Vegetables like multi-colored peppers are a great source of vitamins when roasted; so are Swiss and rainbow chard. Generally, make sure you eat enough fruits and vegetables. They contain necessary nutrients and help fill you up.

#4: CONSIDER THE TIMING

When in doubt, always eat earlierespecially for dinner. Finish your last meal two hours before bed, so theres enough time for a post-meal stroll. If you must travel or have to eat late, make a point to walk afterward or fit a workout into your day.

Also, avoid the popular seven-thirty dinner reservation when the restaurant is most crowded. Not only will you have a more relaxed experience, but the restaurants staff is also more likely to get things right such as keeping sauces on the side.

#5: STAY HYDRATED

Keeping yourself hydrated with water and unsweetened tea are excellent for avoiding overeating. Sip as soon as you sit down, before eating anything. Do the same in between bites and courses. This will help you feel full more quickly.

You can ask for a pitcher or several refills. Order it with lemon or lime for extra flavor. And consider mineral water, which Europeans swear by for digestive benefits.

#6: KEEP DRESSING ON THE SIDE

While its best to avoid high-calorie sauces such as barnaise, Hollandaise, and drawn butter, you can still enjoy other dressing if you keep them on the side. Simply dipping your food in the sauce will be a lot healthier than drenching your food with it.

Lightly dressing your salads is okay, but preferably with extra virgin olive oil, lemon or apple cider or balsamic vinegar with a little sea salt and pepper (if desired). Freshly squeezed lemon is Bollacis favorite.

Be careful about condiments: Ketchup contains a lot of sugar (from high fructose corn syrup, which should be avoided) and mayonnaise is high in fat and calories. Opt for light mayo and mustard instead.

#7: ENJOY WINE (IN MODERATION)

You dont have to deprive yourself of a good drink, but moderation is key. Refrain from sugar-loaded cocktails or request for slimmed-down versionsand limit your intake to about one drink per day with dinner. (Thats roughly 125 calories in a five-ounce glass.) Obviously, this isnt a one-size-fits-all approach. Double check with your doctor and nutritionist on the recommended amount.

And if you dont drink, are committed to sobriety, or have other health problems, I wouldnt recommend drinking at all, said Bollaci. Alternatively, try TST, a delicious, low-calorie and non-alcoholic sparkling drink made from tea, ginger and white cranberry.

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7 Ways To Eat Out And Still Lose Weight - Forbes

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