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Condiments are one of the most down-played components of your diet, but that does not mean they are unimportant. Depending on the condiment you choose, you could be adding empty calories, sugar, and sodium to your diet without even realizing it.In fact, its because people often neglect to factor condiments into their dietary choices that they can pose such a problem.

Likewise, its important to keep condiments in moderation and pay close attention to their nutrition labels. In particular, avoid adding too much ketchup to your diet.

Add this to your diet to help with your skin, bones, and joints

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Ketchup is one of the most popular condiments, but it's not one you want to be using too liberally, especially if you are hoping to drop a few pounds. Not to mention, ketchup is often paired with less-than healthy food options (like burgers and fries).With that in mind, if you are working to shed some weight, consider skipping the ketchup--or at least using it with moderation.

Keep reading for exactly why.

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Ketchup is a sugar-heavy condiment.According to Insider, "Ketchup is one of the biggest culprits among condiments that are high in sugar. Just one tablespoon of Heinz Ketchup contains 4 grams of sugar, according to the brand's website."

READ MORE: The Scary Reason You Should Never Use Condiments At Fast Food Restaurants--We Did NOT See This Coming

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One tablespoon of ketchup has around 190 milligrams of sodium, which adds up quickly.

According to Food Network, "Consuming 8 tablespoons of ketchup will have you reaching your sodium needs for the entire day, so if you like to pour on the red stuff, it's easy to overload on sodium."

READ MORE: 4 Anti-Inflammatory Condiments Doctors Say You Should Add To Your Eggs

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People Who Use This Condiment Will NEVER Lose WeightHeres Why - SheFinds

Dr. Charlotte Markey and Oona Hanson

If youre having trouble sticking to a weight-loss resolution, you arent alone.

But you dont have to feel defeated or worry you arent properly prioritizing your health during a pandemic. In fact, if we truly want to support our well-being, science tells us we should avoid dieting like, well, the plague.

Decades of research reveal that diets just dont work. They are more likely to lead to weight gain and can do harm along the way. Yet every year millions of people feel compelled to embark on a regimen doomed to fail them.

Rather than seeing the inherent problem in the diets themselves, individuals often feel guilty and vow to try harder next time. It takes a lot of savvy and strength to resist blaming ourselves and jumping back on the diet bandwagon.

Skip the diet:You should make this your New Years resolution

The comforts many have relied on baking sourdough bread, finding the best work-from-home sweatpants, binge-watching Netflix were briefly celebrated before becoming demonized as contributors to the so-called quarantine 15. Fat-phobic memes and food-shaming jokes have made us more vulnerable to the claim that we must atone for our supposed sins of gluttony and sloth when, in fact, we have been engaging in morally neutral survival behaviors.

Weight-loss companies welcomed the opportunity to cash in on our anxieties. But they dont sell diets anymore no, they have cleverly re-packaged their programs as lifestyle changes, resets and cleanses.

More:An imaginary pigeon therapist helps land Collingswood author major movie deal

The most famous diet company in the world, Weight Watchers, is now WW: Wellness that Works.Noom promises you can lose weight no dieting required. Influencers are also reluctant to use the word diet and instead sell detoxes or share low-calorie what I eat in a day posts. It doesnt matter what you call it; restricting calories with the goal of weight loss is unlikely to be effective in the long run and can undermine health in the process.

We may feel powerless in the face of manipulative marketing, but science can strengthen our resolve. Its a lot easier to let go of dieting when we understand diets fundamental flaws and potential health risks.

When people give up on a January diet or regain weight at any time of year we tend to blame it on lack of effort, self-disciplineor willpower. But its biology, not our level of commitment, that resists caloric restriction and weight loss.

Built-in mechanisms protecting humans from starvation dont know the difference between a famine and a fad diet. Sensing a threat to safety, our bodies skillfully combat efforts at weight loss. Both psychological and physiological mechanisms lead us to crave the very foods weve deemed off-limits; the forbidden fruit tastes sweetest.

And we have little control over complex systems, including our metabolism and hormones, that can play a role in our size.

Our bodies often prepare for future deprivation by adding more weight than we lost seen in the majority of people who intentionally lose weight for a period of time.

Whats the harm in at least trying to lose weight one more time? For most people, diets take a toll on physical and emotional well-being.

Although some experience an almost euphoric feeling at the start of a diet, this honeymoon phase wears off quickly.

Even without the added challenge of stressful world events, staying on a diet is really hard. Sticking to a restrictive plan might seem admirable, but what looks like dedication also can be the beginning of an eating disorder. Even those who never go on to suffer a disorder may develop disordered eating, an unhealthy relationship with food.

That feeling you cant name?:Its called emotional exhaustion

Am I OK?:How to do a mental health check

The behaviors most diets require tracking meals, counting calories/points/macros can lead to elevated cortisol levels, a marker of biological stress. Caloric restriction by itself is a stressor. Being hangry on a regular basis just isnt good for us.

Because most people who lose weight will regain it (and then some), dieting can catalyze weight cycling, where ones size shifts up and down with repeated attempts at weight loss. This so-called yo-yo dieting strains both physical and psychological health.

Dieting also does harm by reinforcing the false notion that thinner is always better, a bias known as weight stigma. Adopting this hierarchical mentality about bodies hurts the individual dieter and contributes to systemic prejudices. Research suggests dieters experience less positive body image compared to non-dieters, regardless of their size. In other words, dieting doesnt fix poor body image, and may lead us to judge ourselves and others more harshly.

Because dieting is so common, many people arent sure how to eat otherwise. Luckily, there is a well-established approach that supports nutrition and overall well-being.

Intuitive eating prioritizes being gentle with yourself, attending to hunger and satiety cues, and enjoying a wide variety of food. This framework allows people to care for themselves by tuning out the diet messages and trusting their bodies. Intuitive eating resources are widely available from anti-diet dietitians.

For those with a history of dieting, its not easy to let go of the structure, appsand color-coded food guides not to mention the promise of transformation.

If eating intuitively feels out of reach, its important to get help. Disordered eating can affect anyone, regardless of race, age, gender, or weight. Many therapists and dietitians specialize in helping people heal their relationship with food, and you dont need a formal diagnosis to deserve support.

The pandemic has taken so much away from us eating in restaurants, family gatherings, and nearly all sense of normalcy so its easy to feel lost right now. Diet companies and influencers will continue to try to convince us they have an answer to all our woes, something that will make us feel in control and healthy.

However, science tells us both our bodies and minds will be better off with a hefty dose of self-compassion and a commitment to avoiding diets, however tempting they may be. As more people resist dieting, the easier it will be for others; we can then save our energy for more satisfying and meaningful pursuits.

Parent coach Oona Hanson helps families foster healthy relationships with food and body image. She holds a Masters Degree in Educational Psychology and in English.

Dr. Charlotte Markey is a professor of psychology and health sciences at Rutgers University-Camden. Her most recent book, The Body Image Book for Girls: Love Yourself and Grow Up Fearless, was published in 2020.

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Science says the best diet for health and weight loss is no diet - TechnoCodex

As we embark upon the new year, losing weight figures on the list of resolutions for many.Some of us are also struggling to lose all the weight gained in 2020 due to stress eating and decreased physical activity amid the lockdown and the need for social distancing.

Losing weight is a tussle for many and it's essential to have the knowledge of basics before setting out to achieve your desired fitness goal. There are various companies offering new and different gym equipment that effectively helps in weight loss. But, which ones to pick?

Heres a roundup of the best weight loss machines that one should know about:

Running on a treadmill is an effective way to lose fat quickly. Its the best cardio exercise. Using a treadmill for 30 minutes at the same pace can help make a person fit and active.

Recumbent bikes strengthen the heart and lower body muscles. Pedalling at a fast pace makes leg muscles burn. Recumbent bikes can also help to promote leg strength and endurance.

They can track time, distance, and calorie goals, as well as draw comparisons with previous workouts. The machine works on the hamstrings, abs, quadriceps, glutes, calves, and hip muscles.

Upright bike enables a great cardio session along with strengthening the leg and centre muscles. Depending on your requirements and preferences, this bicycle can be utilised for workouts in both standing and sitting positions.

The machine works on abdominal muscles and upper arms (since the user needs to keep their body upright), shoulders, biceps, and triceps.

Wattbike has set the standard for indoor bikes and is known for its adaptability and versatility. Indoor trainers provide in-depth workout plans and techniques in every cycling session.

It is undoubtedly the best equipment for losing weight at home.

The core drive elliptical machine helps you achieve a vigorous workout by focusing on building the heart, muscles, and lungs. It also helps you develop endurance and firmness.

The curved structure allows a good workout session for both aerobics and cardio exercises. Walking just for 20 minutes on a core drive elliptical can give you a full-body workout like no other machine.

The rowing machine is an exercise meant to work like rowing a boat, which would help to strengthen ones muscles and increase stamina simultaneously. In this, you need to fill the calorie shortage by consuming more of it.

Weights and plates are effective for the entire body as you can use them to work on different muscle groups. It helps to improve body balance and control.

Weights like dumbbells and kettlebells are the perfect addition to a regular workout as they can be used for exercises like squats, lunges, and abs exercises. The best part about these is they target a wide range of muscles that can be done within the comfort of home.

Cross-functional accessories include a gym ball and skipping rope. Exercising with a gym ball can help you with weight reduction and cardio.

Irrespective of your body size, this activity ball helps with stretching the body and works best for the abdomen. Using it adds power to the whole workout routine.

A full-body press works on a wide variety of muscle groups throughout the body. It benefits not only the stomach but also the chest, shoulders, triceps, upper/lower back, core, lats, hips, glutes, quads, calves, and hamstrings.

The best feature of a full-body press is that it burns more calories in less time.

The training wall tones and strengthens muscles, thus increasing stamina and endurance. The biggest benefit of doing work out on the training wall is that it improves body posture, balance, and stability.

Simply put, to be fit, one either goes to a gym or sets up a home gym. In either case, using the correct equipment is extremely important. Not all machines available in the gym or the fitness stores are useful for helping with weight reduction.

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Missing the gym? Here are 10 machines to choose from to continue working out at home - YourStory

James Argent has candidly admitted that he'll simply die without gastric surgery.

The former TOWIE star, 33, now weighs 26 stone after quitting exercise and replacing drink and drugs with unlimited takeaways and fast food.

Arg now fears for his life after admitting that he "has a problem" when it comes to his weight, especially after doctors put it bluntly by telling him: Lose weight or die.

I dont want to die. An op is the only way I can lose weight," Arg told The Sun.

I see pictures of myself and its too upsetting. The other day I had to ask my manager to put my shoes on for me because I just couldnt do it my belly is too big. I cant do up my own shoe laces.

Arg admits that he knows he has an eating disorder, but cannot do anything about it.

And when it comes to taking back control of his diet, Arg says there are only two options for him - and one is just as extreme as the other.

Ill either starve and work out three times a day and be really skinny, or do no exercise and eat takeaways every day," he explained.

"I cant maintain my weight I need help. Nobody is trying to stop me from having an op. Everyone knows its the only way I can lose weight.

Admitting that he's done "a lot of research" about gastric operations and what they entail, the reality TV star is now picking and choosing the one that's right for his situation.

On the cards for him is a bypass - a procedure which staples part of the stomach together to make it smaller, or a sleeve gastrectomy - an op where most of the stomach is completely removed.

Both options are not cheap, each costing him 10,000 should he choose to undergo one of them.

Arg has been open about his ever-shifting weight.

He famously slimmed down to 14st in 2015.

But it wasn't long after when he began to balloon up again, with his drug addiction coming in to play and naturally causing even more problems for the star.

Arg's weight yo-yo'd heavily during his on/off relationship with Gemma Collins.

Though the pair are not together anymore, it was ultimately The GC who actually saved Arg's life when it came down to it.

In October 2019, Gemma was forced to call 999 after Arg had collapsed while alone in his home when he didn't answer his phone.

Gem decided to split from Arg last year after he reportedly wanted an open relationship.

Gemma was left hurting after James called her a slew of cruel names including a "hippo" and "fat f**k".

She shared a collection of savage screenshots of their exchange on her Instagram before quickly deleting the messages.

Just months before that, Arg's cocaine addiction got so bad that he was left with no choice but to seek help.

The reality TV star went into rehab in the New Year to try and fix his alcohol and weight battle.

It was then when fellow TOWIE pal Mark Wright stepped in to help.

Mark was left fearing for his best pal's life at the height of the troubled star's cocaine addiction.

Arg had suffered two near-fatal overdoses as he battled addiction but he refused Mark's attempts to get him help at rehab.

The TV star sought help from a counsellor who advised him his friend's death was a risk he had to take because sometimes someone has to hit "rock bottom" before they will get help.

He said: "I called up [the counsellor] and said what could I do? I've taken every step. He just said to me sometimes you let them hit rock bottom and know they need help.

"You can't do anything else. I asked, what if he dies? It's the risk you have to take."

"Just before Christmas 2019 there were some bad moments," he added.

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TOWIE's James Argent says he'll die without gastric surgery as he reaches 26 stone - Mirror Online

I see a man was recently arrested after allegedly living at OHare Airport in Chicago for a few months.

It is like the movie The Terminal come to life.

My first thought was, who wants to live in an airport? Well, lets look at the pros and cons. Clearly, the people watching would be fantastic, so there would always be something to do. And since you are basically hiding out, you would always be on the move, so you would probably lose weight.

The food choices would get old very quickly. Those $47 burgers at the airport are not that good, even when washed down by a $21, 8-ounce beer. And sleeping in an airport is never optimal. I dont like to sprawl when I sleep, so airports are out.

Yes, I have thought about these things before. Why? Well, I love zombie movies. And if you love zombie movies, you have spent at least some time thinking about where you would go if you had to make a move during the zombie apocalypse.

If you are actually out and about when that happened, where would you rather be stuck? Here are some options and their pros and cons:

A gun store. This is the place that many dream of in such a scenario. You are, of course, surrounded by plenty of weaponry and ammo to hold off the hungry zombie hoards for a long, long time. As long as you dont pray and spray too many times, you should be fine. Gun stores can also be pretty secure, another plus. The negatives? Well, unless there is an employee refrigerator fully stocked in the back room, you will be starving pretty soon.

A grocery store. Obviously, the big thing here is you have plenty of food to eat, and you can have some actual variety in your diet. But eat those fresh veggies and frozen items early a zombie apocalypse means the power will be out soon and things will spoil. The cons are plentiful no weapons unless there is something in a security room; a grocery store is big, meaning there is a lot of square footage to try to protect; once you run out of Ding Dongs it is basically game over.

The mall. Any zombie fan has seen Dawn of the Dead, where people are trapped in a mall after zombies rise up. Food, gear, entertainment they are all available at the mall. But really, who wants to be in a mall in 2021? That is so 1985.

The Home Depot. Great place to find inventive weapons nail gun, anyone? But if you think the people who work there now are not helpful, imagine how they will be as zombies. Steer clear.

Caseys General Store. Seriously, this would not be a bad option. Caseys has pretty much everything you would need, and there is one in pretty much every town in Ogle County. Food, clean bathrooms, and cigarettes for any smokers who get desperate. Weapons could be a problem, but just keep hidden and enjoy those Funyuns.

Target. Here it is, the gold standard of places to be stranded when the dead come back to life. OK, I know it will never happen, but stick with me here. Target has everything these days that you would want. There is food. There is clothing. There are plenty of things to use as weapons. Yes, it is big and might be hard to defend, but you should be able to find plenty of items inside to shore up poor defenses.

Of course, you will never use any of this advice, but it is better than reading about politics, isnt it?

Read more:
I know just where to be when the zombie apocalypse hits - The Ogle County Life

Yoga is a type of mind-body exercise that involves moving through different physical postures. Many styles of yoga exist, from gentle and slow-moving to intense and fast-paced.

Practicing yoga can offer the following physical and mental health benefits:

In yoga, moving your body into various poses helps improve both flexibility and balance. A small 2016 study found after 10 weeks of bi-weekly yoga sessions, male college athletes improved their flexibility and balance more than those who did not practice yoga.

For your body to move and function efficiently, flexibility is essential. Flexibility also "stops your muscles from pulling adversely against your joints," says Jennifer Jens, yoga instructor, personal trainer, and owner of BeachLIFE Fitness in Pensacola, Florida.

Balance is also important to avoid falls and injury. Because many yoga positions involve balancing, such as one-legged postures, yoga can improve balance.

Yoga can restore the flexibility and balance people tend to lose with age. "It forces us to move our bodies in ways that we wouldn't normally do on an everyday basis," says Chrys Kub, a physical therapist, certified yoga therapist, and owner of Fit Yoga Therapy in Charlotte, North Carolina.

Yoga builds muscle strength by using body weight as a form of resistance. Through holding poses or moving through them, you build muscle endurance, Jens says. Muscle endurance refers to how long a muscle can perform an exercise repeatedly.

In a small 2015 study, adults in China who practiced hatha yoga saw improvements in muscle strength and flexibility after 12 weeks.

Yoga works the whole body, but more strenuous versions of yoga, such as vinyasa, do more to strengthen muscles than gentler forms of yoga, such as yin.

Yoga isn't generally considered a cardio workout, because it does not get your heart pumping as hard as running does, for example. However, it does still work your cardiovascular system and helps keep your heart healthy.

"If you're moving quickly through movements, your heart rate increases, and over time, you build good cardiovascular endurance," Jens says. Vinyasa and Ashtanga are faster-paced versions of yoga that could count towards cardio.

A 2011 study found three months of yoga reduced pain in people with chronic or recurrent low back pain more than those who just received their usual care.

Back pain is sometimes tied to poor posture. For some people, improved posture is the main benefit gained from yoga, Jens says. Good posture keeps your joints aligned which can ease tensions, she says.

Yoga helps improve posture and relieve back pain because it improves your muscles' flexibility and endurance, as well as your mobility. Many yoga poses engage your back muscles, as well as other muscles like your core that connect to your back muscles.

Arthritis, a condition that causes pain and stiffness, is due to inflammation of a joint. A 2020 review of studies on patients with rheumatoid arthritis found yoga improved their physical function. The studies' participants were between the ages of 30 and 70, and 86% of them were women.

"As a physical therapist, I incorporate yoga into my work with clients who have musculoskeletal issues," Kub says.

Some people with arthritis may need to avoid high-impact exercise because of the stress it causes on their joints. However, yoga may be a better workout because you use only your body weight, and you can go at your own pace, Jens says. Check with your doctor before beginning any exercise regimen.

Generally, yoga does not burn the same amount of calories that cardio does. For example, here are the number of calories burned in one hour of the following exercises:

However, those extra 200 calories can add up. A 2013 review found yoga programs often help people lose weight. The review found the effectiveness of yoga in helping people lose weight depended on how frequently one practiced, how long they practiced for, and if their yoga program incorporated a diet element amongst other metrics.

According to a 2011 review, yoga can improve quality of life in several ways, such as reducing:

Yoga reduces stress by incorporating various breathing techniques, akin to meditation. "Taking slower, longer breaths, in and out through your nose, affects your nervous system" and tells the body to calm down, Kub says. "The breath is a physical, concrete tool that you can use to actually change your emotional response."

Some varieties of yoga incorporate meditation. Yoga's focus on the mind-body connection lets you "kind of compartmentalize some stressors, push them off to the side, and really let your mind 'breathe' for a moment," Jens says. "[This] allows room for you to feel more positive about your day, more energetic, and more apt to want to go out and be productive."

The physical and mental benefits that yoga offers are diverse, from increased flexibility and strength to better sleep. And some of these benefits are linked. If you're less stressed, you can sleep better, and if you sleep better, you'll be less stressed during the day, Jens says.

The mind-body connection makes yoga especially beneficial, as it can improve your health in many ways at once. "It's actually a holistic approach to overall mental, physical, and emotional well-being," Kub says.

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7 science-backed physical and mental health benefits of yoga - Insider - INSIDER

My 600-lb Life is a TLC original that has been presenting stories of morbidly obese individuals since 2012. The show documents the dedicated efforts of the Iranian-American surgeon, Dr. Younan Nowzaradan, who is based in Houston and helps his patients who are looking to reduce their weight to a healthy level. However, not all his patients comply with him quickly, and Steven Assanti is definitely one of those subjects. You might be wondering where Steven is and what he is doing at the moment. Heres what we know.

Steven Assantis first appearance on the show in season 5 was marked by him starting his journey at almost 800 pounds. Moreover, his attitude and reluctance to comply with the recommended diet regimes by Dr. Now appalled many in the audience. After several ups and downs and dramatic turns of events, including a period of drug addiction to pain killers, Steven was able to determine a seemingly proper path for himself.

He underwent surgery after Dr. Nows approval and was able to lose some of his weight. His progress, along with his brother Justins, had been tracked across three follow-up episodes in 2018, 2019, and 2020. In the last follow-up episode on the Assanti brothers, Steven tried to reconnect with Justin with hopes of redemption. Stevens (limited) post-surgery progress inspired Justin to go through with his own weight loss surgery. However, Steven had not made significant strides, and Dr. Now warned him that he might start gaining weight soon.

Steven thereafter said he was determined to lose weight and to stick to the diet designed by Dr. Now. He also said that he had met someone special named Stephanie and that he was relocating to Iowa to live with her and her daughter. He further addressed the various controversial statements regarding his relationship. He said that the comments were all lies and that Stephanie was more than willing to take care of him. He was relentless about not letting an opportunity to have a normal life slip through his fingers, which made him even more committed to his diet regime.

Unlike his brother Justin, Steven Assanti does not have a very visible social media presence. However, his girlfriend, now wife, Stephanie Sanger, announced their marriage in a post on her Facebook page, which has since been deleted. The couple got married in Iowa in 2018. They reportedly moved to Des Moines soon after their wedding. The last picture of the couple uploaded on Stephanies Facebook page dates back to 2019.

However, in an interview in 2020, Steven stated that even though the pair is married and together, they are technically separated. In fact, it would appear as though the two even live in separate cities, an hour and a half apart from each other. He stated that owing to the coronavirus pandemic, he was staying in his apartment in a bubble. (Even though he has lost some weight, he is still at high risk). However, he did go on to state that they planned on spending the holidays together and that they simply needed a break. He even referred to her as awesome.

In the last follow-up episode on the Assanti brothers, Steven was shown talking to Dr. Now over a Skype call from Iowa. From the conversation, Dr. Now inferred that Steven had gone back to his previous eating habits, including consuming pizza at least four times a day. But, Steven also said that he had not been on pain meds for a long time. It also seems as though the brothers no longer talk to each other. While Steven is quite tight-lipped about his personal life, we do hope that everything works itself out soon.

Read More: Where Is David Bolton From My 600-lb Life Now?

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Steven Assanti My 600-lb Life Update: Where Is Steven Assanti Now? - The Cinemaholic

Non-alcoholic fatty liver disease (NAFLD) is the term for a range of conditions caused by a build-up of fat in the liver. It's usually prevalent in people who are overweight or obese. There are different stages of NAFLD and each stage presents its own set of symptoms.

There aren't usually any symptoms of NAFLD in the early stages.

However, cirrhosis is associated with the later-stages of the condition, says the NHS.

Cirrhosis is scarring (fibrosis) of the liver caused by long-term liver damage.

"If cirrhosis (the most advanced stage) develops, you can get more severe symptoms such as swelling in the legs, ankles, feet or tummy, warns the NHS.

READ MORE:Fatty liver sufferers more likely to be hospitalised with Covid-19, study found

Its important not to lose weight too quickly though, because, as Bupa points out, this could cause problems with your liver.

The most effective way to lose weight is to engage in regular exercise and specific exercises have been shown to directly target NAFLD.

In fact, research published in the British Medical Journal (BMJ) found that resistance exercise specifically improves NAFLD independent of any change in body weight.

The long-term impact that this form of exercise has on NAFLD requires evaluation, the researchers concluded.

Resistance training is any form of exercise that involves making your muscles work against a weight or force.

If you drink alcohol, its important to stay within the national recommended limits for alcohol consumption, advises Bupa.

If you're a regular drinker (you drink most weeks), current guidelines recommend not drinking more than 14 units of alcohol each week.

And try to spread your units evenly over at least three days of the week.

If you have NAFLD, you should aim to eat a healthy, balanced diet.

"Choose whole grain carbohydrates (such as breads, rice and pasta) which are high in fibre," advises Bupa.

It is also vital to avoid food and drinks that are high in sugar, warns the health body.

Other dietary tips include:

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Fatty liver disease symptoms: The visual warning sign on your legs, ankles and feet - Express

Intermittent fasting refers to eating patterns that cycle between periods of eating and fasting.

Although several forms of intermittent fasting exist, most involve abstaining from food for periods of 1624 hours at a time.

When practicing fasting, your body moves through the fed-fast cycle, which is characterized by changes in your metabolism and hormone levels.

This cycle is not only responsible for the metabolic changes that occur during intermittent fasting but also credited with providing some of its health benefits.

This article takes an in-depth look at the different stages of fasting.

The fed state occurs within the first few hours after eating as your body digests and absorbs nutrients from food.

During this period, your blood sugar levels increase and higher amounts of insulin are secreted. Insulin is the hormone responsible for transporting sugar from your bloodstream into your cells (1).

The amount of insulin released depends on the composition of your meal, the amount of carbs consumed, and how sensitive your body is to insulin (2).

Extra glucose (sugar) is stored in the liver and muscles as glycogen. Glycogen is your bodys primary form of stored carbs, and it can be converted back into sugar as a source of energy as needed (3).

During this time, levels of other hormones, including leptin and ghrelin, also shift.

Ghrelin is a type of hormone that stimulates hunger, and its levels decrease after you eat. Meanwhile, leptin, which has an appetite-suppressing effect, increased after eating (4, 5, 6).

Note that the fed-fast cycle resets back to the fed state as soon as food is consumed during a fast.

Also, the size and composition of your meal affect how long your body remains in the fed state.

The fed state occurs within the first few hours after eating. During this state, your blood sugar and insulin levels increase, while levels of other hormones, including leptin and ghrelin, shift.

Around 34 hours after eating, your body transitions into the early fasting state, which lasts until around 18 hours after eating.

During this phase, your blood sugar and insulin levels start to decline, causing your body to start converting glycogen into glucose (sugar) to use as energy (1).

Toward the end of this phase, your body will slowly run out of liver glycogen stores and start searching for another energy source.

This intensifies lipolysis, a process in which triglycerides from fat cells are broken down into smaller molecules that can be used as an alternative source of fuel (7).

Your body also converts amino acids, which are the building blocks of proteins, into energy.

Many common forms of intermittent fasting, such as the 16/8 method, cycle between the fed state and early fasting state.

A few hours after eating, your body transitions into the early fasting state, which occurs when glycogen, amino acids, and fatty acids are converted into energy.

The fasting state lasts from about 18 hours to 2 days of fasting.

By this point, your glycogen stores in the liver have been depleted, and your body begins breaking down protein and fat stores for energy instead.

This results in the production of ketone bodies, a type of compound produced when your body converts fat into fuel (8).

This also causes your body to transition into ketosis, a metabolic state in which your body uses fat as its primary source of energy (9).

However, the transition into ketosis may not happen immediately as you enter the fasting state, but likely later on (10).

As with the fasting state in general, the size and composition of your usual diet and last meal, along with individual differences, affect how quickly you enter ketosis.

Some of the most common signs of ketosis include decreased appetite, weight loss, fatigue, bad or fruity-smelling breath, and increased levels of ketone bodies in the blood, breath, or urine (11).

Ketosis can also be achieved through other methods, including by following the ketogenic diet, which involves significantly decreasing your intake of carbs (12).

Keep in mind that ketosis is different from ketoacidosis, which is a dangerous condition that occurs when your blood becomes too acidic (13).

Ketoacidosis generally occurs as a result of illness, infection, or unmanaged diabetes, and unlike ketosis, it requires immediate medical attention (13).

Additionally, note that forms of intermittent fasting that have shorter windows of fasting ranging from 1218 hours per day may not reach this state, as ketosis may not be achieved with fasts lasting less than 24 hours, unless you also follow a very low carb diet.

The fasting state lasts from about 18 hours to 2 days of fasting. At some point during this state, your body enters ketosis, a metabolic state in which fats are broken down and used as an energy source.

During extended periods of fasting, your body enters the long-term fasting state, which typically occurs around 48 hours after food intake. Some people refer to this state as the starvation state.

In the long-term fasting state, insulin levels will continue to decrease and levels of beta-hydroxybutyrate (BHB), a type of ketone body, will steadily rise (1, 14).

Your kidneys also continue to generate sugar via a process called gluconeogenesis, which serves as the main source of fuel for the brain. Ketone bodies provide energy for the brain as well at this point (1, 15).

The breakdown of branched-chain amino acids (BCAAs), which are three of the essential amino acids, is also reduced to help conserve muscle tissue in the body (1).

Keep in mind that long-term fasts are not recommended for most people and should only be performed under medical supervision.

The long-term fasting state, or starvation state, occurs around 48 hours into fasting. During this period, insulin levels decrease, ketone levels increase, and protein breakdown is reduced to conserve muscle tissue.

While practicing intermittent fasting, your body moves through several phases of the fed-fast cycle, depending on the amount of time that you fast.

The four phases include the fed state, early fasting state, fasting state, and long-term fasting state (starvation state).

Each phase varies based on the primary source of energy used for the body, as well as how it affects your metabolism and levels of specific hormones.

If you have any underlying health conditions or are taking any medications, be sure to talk with your healthcare provider before trying intermittent fasting.

Additionally, keep in mind that prolonged fasting should only be conducted under medical supervision.

Link:
What Are the Different Stages of Intermittent Fasting? - Healthline

2020 was difficult for most of us. But it also made me realize that darkness is always bad. After all, there's always light at the end of the tunnel.

So my journey to fitness has been quite complicated. I used to work out and train actively, until 2018. Then, my weight got stuck and I quit the gym.

Later, I went through some personal issues. Stress and anxiety made me gain weight rapidly. I reached a point where I didn't even realize my weight had gotten so out of control. Health complications came up too.

It was only when my sister came home on a vacation that I emerged out of the dark. She really motivated me and urged me to get moving. So, in March 2020, when the country went into a lockdown, I started my fitness journey again and lost weight, with the help of my supportive family.

See original here:
Weight loss: "I finish my dinner before 7 pm to stay fit" | The Times of India - Times of India

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