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Imagine an omelette without egg! Sounds impossible, right? But here we have a recipe of eggless omelette that can be a perfect meal for your breakfast. Due to the morning rush, we generally tend to skip breakfast one of the most important meals of the day. Since our body consumes all the energy post dinner till the morning, breakfast as per the health experts, should never be skipped. Believe it or not 'Eat breakfast like a king, lunch like a prince and dinner like a pauper' may just be the health mantra you have been looking for.

Starting your day with hunger, tires you fast. It is because of the imbalance in glucose level in the body. If you are trying to lose weight, it is advisable to never skip your breakfast. Whichever diet program you follow, a sumptuouspromotes body's metabolism rate, which accelerates weight loss.

Vlogger and YouTuber Parul, on her YouTube channel 'Cook With Parul', posted a recipe of potato veggie omelette that is not only tasty, but also easy to cook. The best part is that this recipe needs very basic ingredients, which are easily available in your kitchen. All you need are- potato, tomato, onion (optional), ginger paste, besan(Bengal gram flour), maida(all-purpose flour), salt, baking powder, red chilli flakes (or dry red chilli powder) and a pinch of haldi (turmeric powder). Baking powder is the star in the show as this ingredient makes the dish fluffy like an omelette.

Though this dish is made using potato, you can use any vegetable of your choice to make this omelette.

Also Read:Watch: This Tawa-Roasted Arbi Tikki Is A Healthy Solution To Your Hunger Pangs (Recipe Inside)

About Somdatta SahaExplorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day.

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Indian Cooking Tips: This Quick And Easy Eggless Omelette Can Be A Perfect Breakfast For The Vegetarians - NDTV Food

So, do the experts recommend the Master Cleanse? While many professionals have their own opinions, the verdict from McGrath and Seltzer is clear: It's best to proceed with caution.

According to McGrath, the risks outweigh the benefits. "It's not sustainable, it does not help you make a permanent lifestyle change, it can cause muscle loss, and it's not an enjoyable way of eating."

"In regards to detoxification, the body's kidneys and liver are natural detoxifiers, meaning that structured detoxes are not necessary," she continues. Instead, she recommends focusing on eating more fruits and vegetables and drinking more water to maximize your vitamin and mineral content. All of these essential nutrients play an important role in your body's natural detox process.

More specifically, McGrath recommends cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts, along with allium veggies like garlic and onions, which contain certain sulfur-based compounds that help activate detoxification enzymes and promote other detox-related functions.

Seltzer also recommends avoiding this plan, despite the touted weight loss benefits. "You should avoid cleanses, especially for weight loss. This plan doesn't address the issues that get people into trouble in the first place, so they will still be there when the cleanse is over. If you are going to do it anyway, talk to your doctor first to make sure it is not going to be dangerous for you."

If you're trying to lose weight, Seltzer says your best bet is to eat healthier foods and move more. "How you should do it depends on your lifestyle, food preferences, activity level, and other unique factors," he says. For example, some people do well with intermittent fasting, whereas others must eat breakfast to maintain a calorie deficit. The bottom line is this: You would be better off experimenting with what works best for your body. You might lose water weight, but that weight usually comes back on once you start eating regularly."

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Is The Master Cleanse Diet Actually Healthy? Here's What The Experts Say - mindbodygreen.com

Sounds wonderful, right? Well, a new version of keto aimed at upping all of these perks has keto fanatics buzzing, but some health and nutrition pros say it may be even more unsustainable than the keto diet you already know. The new version is called Speed Keto, and dietitians aren't exactly recommending it if you're looking to lose weight or start eating healthier.

Still, if you're curious about the eating plan and its origin, here's what you need to know.

Basically, Speed Keto is a combination of the traditional keto diet (made up of 60 to 70 percent fat, 15 to 30 percent protein, and 5 to 10 percent carbs) and intermittent fasting (IF), which involves alternating between various periods of fasting and eating. One of the most common styles of IF is the 16:8 method , in which you fast for 16 hours and can eat during the 8-hour period that follows.

When it comes to Speed Keto, the goal is to get the dieter down to one meal per day, which also has to fit into the keto guidelines of being high-fat and low-carb. The goal of eating less carbs is to get the body into a state of ketosis, which is when your body burns fat, instead of carbohydrate stores, for fuel, which can lead to weight loss.

Speed Keto, which you can buy as a digital program , was created by Harlan Kilstein, an expert coach and motivator with a doctor of education degree, according to his website. Per the site, Speed Keto is meant to simplify the dieting process and help people get past weight-loss plateaus that might occur after eating a traditional keto diet for a few weeks.

"I think keto and 'Speed Keto' diets will result in weight loss," says Hillary Cecere, registered dietitian at Eat Clean Bro . "Any time food is restricted and a calorie deficit occurs, so will weight loss, and when your eating window is smaller, you are more likely to consume less calories."

That being said, Cecere doesn't support the diet as a healthy way of eating. "This diet is unsustainable. Once it's no longer being utilized, weight gain will happen," Cecere says. "I also think it eliminates a lot of nutrient-dense foods . This diet is not for health or longevityit's only for quick weight loss."

In order to maintain weight loss, it's crucial that the diet you follow is something you can sustain long-term, notes Cecere. And if eating keto in general isn't your cup of tea, that's totally fine, too. "You don't need to be in ketosis to lose weight," she says. "Weight loss is determined by calorie deficitthere are plenty of other healthy, sustainable ways to lose weight if that's something you're interested in."

It's also worth noting that combining keto and intermittent fasting isn't exactly new. Many people have been following a diet that combines the two because eating mostly fats and proteins does fill you up and make it easier to fast between meals. The difference here is that Speed Keto recommends a specific IF schedule and one meal a day.

"Combining a super restrictive diet with long periods of non-eating is not good," Scott Keatley, RD, of Keatley Medical Nutrition Therapy , previously told WH . The body will cannibalize its own muscle for energy if intake from food is too low but the body does not differentiate between something like a calf muscle or a heart muscle. Keatley added that all your important organs are made of smooth muscle, "and going on a diet like this may harm something like your bladder or lungs just as much as provide fat loss."

It's also worth noting that following a regular keto diet can already have some not-so-pleasant side effects . At the end of the day, whether you want to follow a keto eating plan is up to you, but experts generally warn against pairing keto with an extreme intermittent fasting schedule in the way that the Speed Keto diet does, experts caution. Whatever you choose diet-wise, it's always wise to talk to a dietitian or trusted MD before you drastically overhaul your eating plan.

The bottom line: Speed Keto may not be a sustainable option when it comes to weight loss.

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What Is Speed Keto? Everything To Know About The Buzzy Keto-Plus-Intermittent Fasting Plan - Pulse Nigeria

With spring break less than a month away, many students at the University of Miami are already looking forward to beachfront getaways, cruises and staycations in the Miami sun. However, the impending vacation often comes with a pressure to get the perfect spring break body. While many students may be tempted to resort to crash dieting to achieve their ideal physique, these methods are often unhealthy.

While no one should feel the need to drastically change their body, spring break can serve as newfound motivation to implement healthier habits. This is a great opportunity for students to jump-start sustainable fitness and nutrition habits, with the added bonus of producing noticable results by March 9.

Though different people will always have varying fitness goals, one of the most common objectives for young Americans today is fat loss. One month might not be enough time to realistically and healthily achieve dramatic results, but there are plenty of steps students can take to improve their body composition and overall wellness within that time frame.

In fact, Dr. Anthony Musto a UM professor and director of programming for the Patti and Allen Herbert Wellness Center said he believes the average person can expect to lose three to six pounds of fat by spring break with the right exercise and nutrition plan. That amount might sound insignificant, but Musto insists that it can result in noticeable change.

Students looking to get leaner before break should focus on three key components: nutrition, exercise and perseverance.

Nutrition

The most important thing students can do to improve their health is take a closer look at their diet.

The biggest bang for your buck is to focus on nutrition, Musto said.

Individuals should clean up their eating habits and focus on making the base of their diet vegetables, fruits and lean sources of protein. In addition, Musto advises fitness enthusiasts to cut down on added sugars and processed foods.

People looking to lose weight should strive to eat a caloric deficit, which means consuming less calories than they burn throughout the day. A basic formula (found below) can help individuals find their average maintenance calories the amount they would need to consume in a day to maintain their current body weight. An online calculator can be found at tdeecalculator.net.

By using the body weight maintenance formula, individuals can estimate the calories needed to maintain their current bodyweight. Keep in mind that activity factor is a sliding scale, meaning any number between 1.2 and 2.1 can be used depending on where you fall. Photo credit: Jordan Lewis

To achieve fat loss, Musto suggests starting with a deficit of 200-500 calories per day. Attempting to cut much more, he warns, could result in overly rapid weight loss, overtraining injuries and loss of muscle.

Once individuals figure out how many calories to eat each day, they can tailor their intake of macronutrients proteins, carbohydrates and fats to fit their needs.

The National Academy of Science recommends adults consume 45%-65% of their diet in carbohydrates, 20%-35% in fats and 10%-35% in protein. The exact amounts vary depending on personal preference, but the Academy insists that no individual should be eating less than 1200 calories per day.

Exercise

As important as nutrition is, students should remember that exercise is also a critical component of any fat loss plan or healthy lifestyle. And that means more than just Ubering to the gym, hopping on an elliptical machine for 30 minutes and calling it a day. While cardiovascular work is important, many gym-goers looking to lose weight overlook the benefits of strength training.

For overall health and physical wellbeing, resistance training is a necessity, Musto said. It offers benefits that cardio cannot, such as increasing lean body mass and bettering resting metabolic rate.

Musto suggests that new fitness enthusiasts find a strength training plan they can stick to and aim to work each major muscle group two to three times per week. He encourages individuals looking to see results by spring break to engage in full-body workouts, as trying to single out one or two muscle groups per day (a common weightlifting practice) will not produce results as quickly.

According to Dr. Anthony Musto, the average person implementing the right nutrition and exercise plan can expect to lose 3 to lb of fat by spring break. While that may not seem like much, those seemingly small numbers can make a big difference. Pictured is what 5 lb of fat is estimated to look like. Photo credit: pinterest.com

He recommends new athletes try out a circuit-style weight lifting workout or even take a few classes in the Wellness Centers new Storm Zone.

Cardio may not be the only facet of a solid fat-loss workout plan, but it should not be overlooked. Musto suggests that individuals looking to achieve serious progress engage in cardiovascular exercise three to five times per week in addition to resistance training. For more experienced fitness enthusiasts, he recommends high intensity interval training.

Perseverance

Setting a goal and working to achieve it is a great way to make progress, but individuals looking to improve their long-term health and wellness need to understand that nobody (and no body) is perfect. Musto warns against burning the candle at both ends and expressed concern about students who might try to crash diet their way to a beach body.

There is no magic way to get your desired figure without implementing a lifestyle changes, but students should remember that a few slip ups here and there are not the end of the world.

No one is going to be perfect, Musto says, but the thing with diet and exercise is that its all about consistency. You wont gain a pound of fat from one bad meal.

He suggests students take a healthy, balanced outlook on their goals and aim to follow their plan 80 percent of the time.

Theres going to be hiccups, he continued, but one mistake wont ruin your plan.

What will hamper results is when one cheat meal turns into a weeks worth of unhealthy choices. So, if you happen to grab a few beers at a party or an extra slice of cake, enjoy it, but be sure to get back in the weight room.

Ultimately, forming sustainable healthy habits is a lot more important than trying to reach a certain look by spring break. With that being said, following the above tips will lead to notable improvements in a short time frame and the development of a fitter, healthier lifestyle in the long term.

Featured image source: http://www.flickr.com

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Tips for getting fit the healthy way - The Miami Hurricane

Theres no denying that celebrity weight-loss stories can be totally inspiring, especially since Adeles recent 100-pound weight loss story has inspired us to finally commit to our own health goals this year.

And now, Jessica Simpson seems to be the latest celebrity to share her weight loss success story, as her nutritionist Liz Josefburg recently shared with Hollywood Life that the singer dropped an impressive 100 pounds of baby weight in just six months.

So how did she do it? Josefburg credits Simpsons weight loss success to practicing moderation and mindful eating by eating regular meals (three meals a day) throughout the day, including a snack. And aside from choosing walking as a form of exercise, Jessica's nutritionist also credited her weight loss to drinking a lot of water.

While Josefburgs plan definitely helped Simpson shed weight quickly, registered dietitian Brittany Modell, MS, RD, CDN, says that it might not be suitable for everyone, especially since celebrities like Jessica Simpson often have personal chefs, personal trainers, and health coaches around-the-clock to make losing weight easier.

You May Also Like: Jessica Simpson Reveals She Faced Serious Complications After Getting 2 Tummy Tucks

But thats not to say that she is agreeance with Josefburgs approach to indulging mindfully, as its something she recommends to her own clients in order to create a sustainable lifestyle. Among ways to practice mindfulness: learning to enjoy what you are eating, and practicing not to use terms of guilt (good foods or bad foods) when it comes to food. Rather than saying a certain food item is bad, try to reframe your mindset and think about it a different way, Modell says. Try asking yourself how will this food make me feel in an hour (or two hours), and if this food will give me energy, or make me feel tired later on in the day?

Modell is also in agreeance Josefburgs approach to upping your water while embarking on any kind of weight loss journey loss, as she says that consuming water (alongside a high-fiber diet) can definitely keep you satiated throughout the day. However, she strongly advises against filling yourself up water just to lose weight, as calories are very crucial to human health.

In short, Modell says that there are positive takeaways from Simpsons diet. These include having three meals and a snack throughout the day (a great way to keep energy up and metabolism running efficiently, she explains), along with hydrating yourself with a sufficient amount of water. However, she reiterated the importance of remembering that just because a diet plan worked for a celebrity, doesnt mean it will automatically work for you. Drastic weight loss can be associated with concerning low-calorie plans, she adds, which can leave you deficient in important nutrients.

In order to lose 100 pounds in six months, one must be on a very restrictive, low-calorie plan, she says. My concern with rapid weight loss is that if it is not done healthfully or sustainably, it might result in malnutrition or nutrient deficiencies, as a person experiencing it may not be meeting their nutritional needs. Instead, she advises losing weight gradually by focusing on whole foods, eating enough calories to sustain your metabolism and body, hydrating your body and incorporating some form of movement into your life. Plus, youll always want to be remember to be patient with yourself, she adds, as drastic weight loss doesnt happen overnight.

Small changes that take place over a long period of time are often more sustainable, so be patient, she suggests.

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Jessica Simpson's Nutritionist Shares the Diet That Helped Her Lose 100 Pounds - NewBeauty Magazine

So many noticeable things happen when you lose weight your clothes fit better, you have more energy and you may even feel more confident. But what is actually happening inside your body when the scale ticks down?

The benefits of losing 10 pounds go far beyond appearance.

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Well, quite a lot, as it turns out. And these positive changes might start sooner than you think. In fact, when you lose just 10 pounds especially if you're overweight it can kickstart a whole host of bodily shifts toward better health.

To fully understand the biology of weight loss would take the equivalent of 30 semester hours. To save you the trouble of enrolling in university, here's a brief explanation of what's really happening in your body during the early stages of weight loss and the benefits of losing 10 pounds.

You gain weight when you eat more calories than your body needs to support its basic functions think: respiration and digestion and energy output, including exercise. Your body converts these excess calories to fat and stores it in your fat cells for later, just in case there's a shortage.

When that shortage doesn't come, and when you continue to exceed your calorie needs, more and more fat is stored in your fat cells, which begin to grow larger and larger. This is the reason your pants seem to get smaller and smaller.

But when you start to lose weight, the opposite happens.

"Dieting produces a condition of negative energy balance, where energy in is less than energy expended. The body must then use stored energy to survive, which primarily comes from our fat cells," Joseph Houmard, PhD, director of the human performance laboratory and professor of kinesiology at East Carolina University, tells LIVESTRONG.com. "With this 'stress' of negative energy balance, hormones in the bloodstream magnify the ability of the fat cells to release stored fat to be used for energy in other tissues."

As this happens, your fat cells shrink and your pants seem to get bigger and bigger.

This doesn't happen immediately, though. According to authors of a research review published in the Journal of the Academy of Nutrition and Dietetics in March 2014, during the early stage of weight loss the body is primarily burning stored carbohydrates and protein as well as a considerable amount of water.

This early phase lasts several days or weeks, until the body shifts to burning fat for energy. You can expect your fat cells to start whittling away by the time you reach the 10-pound mark, though, which means you'll start noticing changes in the mirror.

A drop in blood pressure is one of the positive things that happen when you lose 10 pounds.

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Beyond being able to wear skinny jeans, one of the most important reasons to lose 10 pounds or more is heart health.

Being overweight increases the volume of blood your body must circulate through your blood vessels, which increases strain on the arteries, according to the Mayo Clinic. Over time, high blood pressure can lead to a narrowing and hardening of the arteries, affecting their ability to carry fresh, oxygenated blood to the heart. This increases the risk of heart attack, stroke and heart disease.

The good news is that your blood volume decreases quite quickly when you start to lose weight. "The efficiency of weight loss is quite remarkable, with as little as 2 pounds of weight loss producing a one point drop in blood pressure," Dr. Houmard says. "Thus, relatively modest amounts of weight loss in the range of 4 to 8 pounds can decrease blood pressure by 3 to 8 points, which is significant in terms of reducing risk for heart disease and other conditions."

Just how weight loss reduces blood pressure is complex. According to Dr. Houmard, it has to do with a combination of changing hormones, better kidney function and a decreased strain on the heart.

Other mechanisms behind decreasing blood pressure and blood volume involve terms like "natriuretic peptides" and "renin-angiotensin-aldosterone." But by now you get the basic idea without going into full-on geek mode.

Hormones are your body's Uber. They carry chemical messages through your bloodstream and tissues that affect things like your metabolism, growth and development, reproduction, sexual function and mood. But excess body fat can affect the normal functioning of hormones, according to Harvard Health Publishing, and the processes they affect that are crucial to health.

A wealth of research, including a study published in the Journal of Clinical Oncology in July 2012, has shown that being overweight or obese can increase a woman's risk of hormone-receptive breast cancer. According to BreastCancer.org, the association isn't fully understood, but it's likely due to increases in hormones, including estrogen, that occur with excess weight.

"Estrogenically active fat is linked with breast cancer. If the fat a woman lost was fat that produced estrogen, then hormonal levels will decrease when that fat is lost. This is why weight loss is recommended to reduce the risk of breast cancer," explains Denise Pickett-Bernard PhD, RDN, LDN, a certified practitioner with the Institute for Functional Medicine.

Losing weight can help normalize hormone levels pretty quickly. In the 2012 Journal of Clinical Oncology study, the women lost 10 percent of their body weight, on average, during the 12-month trial, and markers of several estrogen-like hormones, as well as testosterone, decreased by between 10 and 26 percent.

Interestingly enough, whether the women lost the weight via diet only or by a combination of diet and exercise affected the results. Women who both dieted and engaged in regular exercise had much greater decreases in the potentially risky hormones.

It's not all good news, however. While potentially dangerous levels of some hormones change favorably, other unfavorable hormonal changes may take place, and these can affect your ability to lose 10 pounds and then keep the weight off. "Humans are hardwired to store body fat in case of a famine," says Pickett-Bernard. As explained in a research review published in the International Journal of Obesity in August 2015, our bodies tends to adjust to a calorie deficit in an effort to maintain homeostasis and hold onto fat stores.

To maintain status quo, levels of the appetite-stimulating hormone ghrelin increase, while levels of appetite-suppressing leptin decrease. These hormonal changes can persist even after you've reached your goal, making it difficult to sustain your weight loss.

When you lose 10 pounds via exercise, your muscles and calorie burn will change along with your weight.

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If you lose 10 pounds with the help of exercise, your body will adapt, according to the Centers for Disease Control and Prevention. At the beginning of a new workout regimen, you're more likely to see fast results in muscle gain and fat loss. Your body is less conditioned, so you have to work harder, and you'll burn more calories than someone who is more conditioned doing the same activity.

The good news is you're getting fitter; the bad news is that you'll have to gradually progress the intensity, duration and/or frequency of your workouts to continue to achieve results.

Being overweight increases your chances of having a sleep disorder, and having a sleep disorder increases your chances of being overweight, say the authors of a March 2013 review in Nature of Science and Sleep. Talk about a double-whammy.

The good news is that losing 10 pounds can improve your sleep along with your risk factors for obesity. In a 2012 study by researchers at Johns Hopkins University School of Medicine, 77 volunteers who were either overweight or obese and who reported a variety of sleep disorders were divided into two intervention groups a weight-loss diet or a weight-loss diet plus exercise.

After six months, both groups had lost 15 pounds and 15 percent of their belly fat. As a result, both groups improved their overall sleep score by approximately 20 percent. Based on those findings, losing even 10 pounds is likely to help you sleep a lot more soundly.

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What Really Happens to Your Body When You Lose 10 Pounds - LIVESTRONG.COM

A major media maven emailed me the other day to ask for the name of a nutritionist who could help her suck off 7 pounds -- pronto. She has TV appearances to do and needed to look camera-ready in a flash. I told her don't waste your money or your time.

There is a new diet sweeping the nation and it works better than keto, without the controversial emphasis on oils, fats and animal products. It's Intermittent Fasting, and it's based in good science, done by doctors, like Dr. Jason Fung, who hasco-authored the book, Life in the Fasting Lane, out this spring (but you can pre-order it now on Amazon.)

I had an extensive interview with Dr. Fung about a weekago, and then I started this regimen -- and lost weight almost instantly. It felt like cheating. I ate all the foods I normally like, but in a window of about 8 hours, and fasted for the other 16. Andmy body shed fat, fast. I had been considering getting "cool" sculpting on my thighs (since no matter how much I work out I have always had stubborn fat pockets on my outer thighs) and just as I was making the appointment, I tried Intermittent Fasting, and low and behold,I lost fat. Okay not all of it and not exactly where I wanted to but my stomach felt flatter, my pants loser and though I don't weigh myself, I could estimate that I dropped about 5 pounds in one week. Without changing my diet. I just changed the timing of how I eat. (Which for me is plant-based but Dr. Fung said you can try Intermittent Fasting on any diet, so long as you don't go crazy on processed foods and carbs, which is good advice on any diet.)

Dr. Fong explained that he first figured out this was an effective weight loss tool when he worked with diabetics who were overweight and suffering from kidney failure. Rather than treat the kidneys he decided to backtrack and treat the obesity that was causing the insulin to short circuit, and in every case that the patient complied they lost weight, saw their insulin levels regulate and were able to avoid dialysis. IF works by lowering your insulin spike that, when you eat extra calories that you are not going to burn right away, signals to your body to store this excess energy as fat.

Intermittent fasting is having a major moment, partly because it works and partly because celebrities like Jennifer Aniston, Halle Berry, Reese Witherspoon, and Kourtney Kardashian have talked about Intermittent and how they use it to effectively control their weight. In a quick search, more than 3.2 million people have hashtagged #intermittentfasting on IG, andit was the most searched diet term on Google in 2019, according to the search engine.

Fasting for short bursts isas ancient as human-kind, Dr. Fung explains. We were not built to eat all the time, snacking and gorging all day long. We were built to find, forage, hunt or grow our meals and eat sporadically. We were also programmed to be sharper and more focused the hungrier we get, so that our survival is ensured by our brains becoming even more attuned to our surroundings as hunger signals: Feed me. If you can push through the initial surge of hunger, you can fast and turn on your body's fat-burning hyper chargers, since your body will do everything it can to feed itself, Dr. Fung explains. If you don't put something in your mouth, your insulin levels flatline, letting yourbody know: We need some energy here, let's get it out of reservers. It dips into the body's natural storage system to burn fat for fuel. You may even feel slightly euphoric or energized as the adrenaline, cortisol and norepinephrine(your three "fight or flight" hormones) flood your body and brain to keep your heightened awareness up until you eventually do eat. How long you go is up to you.

Another reason Intermittent Fasting is taking off is unlike Keto diets, which often get criticized for cutting out healthy carbs such as those from veggies and fruits,to avoid evennatural complex carbs that are healthy for youand help your body's cell function by delivering anti-oxidants, vitamins, minerals, nutrients and fiber, by contrast, you can eat the entire spectrum of healthy foods and still lose weight on Intermittent Fasting. In fact, Intermittent Fasting allows you to eat what you want, within a certain window -- either 4 or 6 or 8 hours, depending on whether you want to fast for 14, 16, 18 or 20 hours. Dr. Fung admits that at his most extreme, he went five days without eating, other than green tea, water, and coffee, to slim down and shed fat fast after an indulgent holiday.

But the health benefits of IF go well beyond the potential wins of weight loss (like lower blood sugar, blood pressure, lower cholesterol, lower insulin resistance to name a few). There is research to show that IF leads to a reduction in inflammation which is known to be a precursor to disease and illness, and improve glucose regulation. It can also help you stave off stress and slow the free-radical damage that shows up as aging in your cells and even lead to disease over time.

Stars like Jennifer Aniston, Kourtney Kardashian, Hugh Jackman and Lance Bass, Chris Pratt, Kate Walsh, Molly Simms and others have posted about their Intermittent Fasting regimens. All of them look amazing, and now we know why.

Is Intermittent Fasting for you? This question is one only you can answer. We tried it and while I usually hate being hungry, I got past it easily because I kept hearing Dr. Fung's words in my head: Hunger does not keep going up. It's a momentary thing and then you feel it abate when your body switches on the fat-burning process. You literally "feed" yourself, but it happens internally. He also pointed out that most people have about 200,000 calories stored in their body in the form of fat. You have enough calories to last about two weeks without eating. You are not going to collapse. In fact, you are going to feel better.

That's what we found. After doing it for just two days out of three, I felt lighter, tighter and less puffy and bloated. My jeans floated off my hips for the first time in months, and while I didn't weigh myself before starting my first fast of 16 hours, I felt like I had lost about five pounds by the end of week one. (Which involved two our of three days of fasting, on two cycles.)

Here is how to do it.

Don't get overly ambitious all at once. Instead, try different windows for eating (such asten hours on, 14 hours off) and find the one that works for you. We suggest that you start with the most popular window: Eat for 8 hours and fast for 16. So if you have dinner at 7 p.m. and finish by 8 p.m. (including wine) then fast until noon or slightly after the next day. Then you get the next eight hours to eat. While you can eat what you want, the body will be more likely to not store calories as fat if you stay away from the carbs. Other than that this diet works for plant-based and omnivores alike. Of course, the healthier you eat the better your body will feel, and the healthier you will be.

If you want to ramp-up to fasting for longer you basically have two choices: Eat breakfast or a mid-day meal and then fast through dinner until the next morning, or eat dinner and then hold off until the next evening. These are personal decisions and most people find that it's social to dine with their loved ones, but if you are a dinner skipper, or enjoy lunch with colleagues or have work functions during the day that require you to eat that works as well.

Make friends with your hunger and tell yourself this is your body's way of dialogue over where the next energy source is coming from. If from food then eat, If from fasting, tell yourself this is just a signal that it's switching over to burning fat.

Dr. Fung recommends fasting helpers like green tea or coffee with the anti-oxidants that help speed up metabolism, and if you want to break your fast, then do so with a snack that is lower in carbs and has fiber, a little bit of fat and protein (almond butter on a celery stick is a great choice) so that your insulin levels don't spike too high and come right back down again. If you snack, don't beat yourself up, you can still be effective when small snacks that help you stay on track.

The most important thing about fasting is to stay hydrated and drink plenty of water, tea, coffee, and other non-calorie fluids so that you don't mistake thirst and hunger. You need to drink. Our recommendation is that you follow the routine of two days of fasting a week, three at the most, alternating normal days with intermittent fasting days. Enjoy the food you eat and appreciate your amazing body for working with you on the important job of being healthy, active and strong.

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Intermittent Fasting is the Lastest Diet Trend. It Burns Fat Fast - 929nin.com

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Sure, it takes time to see major payoffs from working out, whether you're looking to build muscle, lose weight, or improve your general health. But exercise does offer some forms of instant gratification (oh hey, endorphins). Among the best of which is a metabolic boost due to EPOC, a.k.a. the afterburn effect.

Wondering what is EPOC, exactly? The acronym stands for excess post-exercise oxygen consumption, and it refers to the increased level of O2 your body consumes and calories it burns in order to recover from working out.

Tracy Wehrman, an exercise physiologist at Maximized Potential, likes to tell people to picture EPOC this way: You go on a run with your dog and he suddenly breaks free to chase after a squirrel. "Your casual jog turns into a sprint to catch him. After three minutes, you finally get a hold of the leash again but are exhausted and have to find a bench to sit on and catch your breath."

If the casual run is your body's regular state of operation, and the sprint is your workout, then EPOC is happening while you're posted up on that bench. Now that you understand what EPOC is, here are eight things you should know about it if you want to optimize the EPOC effect of your workouts.

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1EPOC is the result of ATP production.

On a cellular level, your workouts are powered by a chemical compound called adenosine triphosphate (ATP), which is what essentially supplies the energy necessary for metabolism. "The more ATP [you use working out], the more calories needed to help produce more ATP for recovery," says Steve Proniewych, exercise physiologist at High Performance Physical Therapy.

2High-intensity exercises generate a greater EPOC effect than lower-intensity ones.

"The higher the intensity of the exercises, the harder you will stress the body," says Proniewych. "This would mean you will need more ATP energy and oxygen after for your body to recover."

3Exercises that recruit fast-twitch muscles are better at stimulating EPOC.

Fast-twitch muscles are larger and denser than slow-twitch muscles and can generate more force and power with quicker response times. They're the ones used during anaerobic workouts like HIIT, heavy lifting, and plyometrics. "The larger and denser your muscles are, the more ATP required, which means a higher level of calorie burn," says Proniewych.

4Anaerobic exercises lead to a bigger afterburn than aerobic workouts.

Doing workouts that require your body to produce energy without oxygen (anaerobically) as opposed to with oxygen (aerobically) means creates a bigger oxygen deficit in your system that'll it'll need to repay during recovery. Plus, anaerobic exercises rely primarily on fast-twitch muscles.

5HIIT produces the highest EPOC effect.

HIIT has the trifecta when it comes to EPOC igniters: 1. It's high intensity. 2. It's anaerobic. 3. It utilizes fast-twitch muscles. Boom! To get the most afterburn, "make sure it's an exercise that you can push your body as hard as it will allow," says Wehrman. Here's a list of HIIT workouts to help you get started.

6It's unclear how long an afterburn lasts.

More research needs to be done in regards to the length of time EPOC effects the body. Some studies say it lasts only 15 minutes, while others have determined that increased oxygen consumption can happen for several hours. What does ring true is that how many calories you burn post-workout depends is different for everybody and that the real benefit of EPOC is the collective impact of this elevated caloric burn overtime. "People should understand that EPOC is determinant on various factors. Adaptation response will work differently for people and specific fitness levels," says Abby Rivas, EP-C at High Performance Physical Therapy. So, making sure your workouts are varied, consistent, and progressively challenging are all key to keeping your EPOC effect optimized.

7Steady state cardio produces less of an afterburn

Endurance running, swimming, and cycling, are all great workouts, but they won't boost your metabolic rate as much as HIIT or resistance training. "Steady-state exercises that are a constant level of intensity for longer periods of time tend to have much lower EPOC effect, which means less calorie burn," explains Poniewych. This is because the energy you're expending is being produced using oxygen, meaning it doesn't much, if any, extra oxygen to replenish ATP post workoutit's doing it in real time.

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The EPOC Effect - What Is Excess Post-Exercise Oxygen Consumption - Women's Health

The most effective fat burning exercises consist of cardiovascular workouts as well as strength exercises that can help get your body in shape. To lose weight healthy you should choose a sport or physical activity that best suits your needs. That's why we present to you 12 physical activities for effective calorie burning. Dont forget that you are going to need adequate equipment that will maximize your potential and prevent/minimize injuries. You can alwayscheck it out hereto be sure you got the top-quality gear.

An easy, fun and inexpensive way to lose weight is to dance. You can do this physical activity at home, it is enough to play your favorite music and just dance for an hour. Find YouTube channels that can help you learn various dance moves. An hour of dancing burns from 600 to 800 calories.

Tennis is a fun sport that also helps with weight loss. It requires constant and fast movement, which is an ideal way to burn calories. It also gives you a great opportunity to socialize and try something new.

It doesnt matter if it is summer or winter, you can always go for a swim. An hour actively spent in the water shapes the whole body and burns 800 calories. If you go swimming with friends, you can also play numerous games in the water.

Another activity for eliminating stress from the body is kickboxing or just boxing, which is also an ideal way in your journey to weight loss. An hour of practicing the sport burns 600 calories. You can meet new people, find a sparring partner, and learn self-defense.

Sports such as football, basketball and handball require constant movement and running. This kind of cardiovascular activity helps burn fat quickly, and group sports are fun too.

Stretching and yoga, in addition to helping relieve stress, lower back pain and improve body flexibility, is also an effective way to lose weight. An hour of yoga burns 180 calories, and if you do more demanding exercises it will help you lose weight faster. YouTube is filled with channels that will teach you various types of yoga, and if you like to socialize you can always find a studio nearby.

An easy but very effective way to lose weight is to run or jog. Beginners are advised to combine slow and light jogging with short sprints and fast walking. Such interval training successfully burns calories. To make it more fun, choose your favorite music or find a friend that will join you.

Whether you use an indoor bike or ride it outdoors, cycling is a good way to burn calories, especially if you go for an uphill ride. An hour or so of cycling burns from 500 to 1,000 calories. Find a bike you like and explore the world around you. Discover a new park in your area, a coffee shop, and other interesting things.

Any type of exercise that involves jumping helps to burn calories, such as jumping rope or jumping on a trampoline. Training consisting of squats and jumping is also a great activity for burning fat and strengthening your muscles.

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Fun Activities that will Help You Lose Weight - State-Journal.com

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