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As the year comes to an end and the holiday indulgences just keep on coming (d*mn you, office cookie parties!), you may already be considering a weight-loss plan to try out for the New Year. One that's been around for years and likely isn't going anywhere? Cutting carbs. And then there's keto, the ber-popular, high-fat extension of that. But if you're considering slashing those delicious carbohydrates at all, you might be wondering: What exactly makes keto different from low-carb diets in general? And really, who would win in a low-carb vs. keto face-off?

Let's start with some background. The ketogenic diet was created in the 1920s to treat children with seizure disorders for whom medication was no longer working. Research had shown that being in the state of ketosismeaning the body is using fat for fuel instead of its natural and preferred source, glucosereduced the frequency of seizures. The fat-burning benefit obviously gave this diet its now mass appeal.

Low-carb diets, on the other hand, have also been around for decades, but in various forms. Remember the Atkins and South Beach diets, which gained popularity in the early 2000s? Both prime examples of diet based on minimizing carb intake, especially simple and refined carbs (white bread, pasta, cake...you know, the good stuff).

Even though people often confuse keto with the more generic term "low-carb," according to Brigitte Zeitlin, a registered dietitian and owner of BZ Nutrition in New York City, they're actually quite different.

First and foremost, keto is a much more restrictive diet, says Zeitlin. While keto is indeed a low-carb diet, not all low-carb diets are keto.

The keto diet has a pretty strict structure, where the person is to consume 70 percent of their daily calories from fat, 20 percent from protein, and 10 percent from carbohydrates. Ten percent of anything, especially carbs, is really not a lot. And some people even take it further, to a 70-percent fat, 25-percent protein, 5-percent carbs breakdown.

Going low-carb, on the other hand, is a bit up to interpretation: What you consider low-carb might mean cutting out every kind of grain or sugar, while to others, it may include eating a piece of fruit or a serving of quinoa. It's all very relative.

With a general low-carb diet, you're probably (and hopefully) not eating nearly as much fat as you would if you were trying to force your body into ketosis. Instead, you're loading up on more lean proteins and veggies to stay full and energized.

Great Q. While the answer isn't totally black and white, Zeitlin says that for most healthy people, if you're trying to lose weight, a low-carb diet would be the better fit because it doesn't aim to put your body into an unnatural state (ahem, ketosis). Instead, by cutting back on foods that are high in sugar and starches, you're able to drop weight and still maintain a healthy form of energy for your brain and body to run on.

Typically, a low-carb diet focuses on protein and non-starchy vegetables, and limits grains, fruits, breads, sweets, and starchy veggies..."

Typically, a low-carb diet focuses on protein and non-starchy vegetables, and limits grains, fruits, breads, sweets, and starchy veggies like legumes, potatoes and peas, Zeitlin explains. Protein and veggies are extremely helpful in aidingand maintaining weight lossshe continues. Plus, a general low-carb diet can be more sustainable in the long run, since it requires way less macro counting (read: obsessing over hitting that 70/20/10 ratio).

To each their own! But if you're interested in trying out the keto diet, just keep in mind that it generally comes with more side effects than a normal low-carb eating plan.

Short-term effects of the keto diet can include keto breath, keto flu, (flu-like symptoms brought on by the body adapting to this very low-carb diet), or fatigue.

Long-term effects can include constipation, diarrhea, lack of energy, iron deficiency, vomiting, and kidney stones. Not to mention, eating such a high-fat diet like keto can also contribute to high triglyceride levels, which increase your risk of heart disease and stroke, as well as high cholesterol. Lastly, going keto can also contribute to a weakened immune system (since carbs help boost immunity) and chronic inflammation, says Zeitlin.

It's also worth noting that keto's strict carb limits often means drastically cutting your vegetable intake, since many veggies have at least some amount of carbs. That could mean you miss out on important vitamins, minerals, and antioxidants that help your body function at its best. You'll also likely consume less fiber, which has been shown to prevent heart disease, diabetes, and promote and sustain weight loss.

When evaluating restrictive diets, you want to really look at the food groups they are removing and research the downsides of eliminating those vitamins, minerals, and nutrients, says Zeitlin. Any diet that is restricting your plant-based food intake should give you pause to do more research.

All that said, if you try the keto diet and it works for you, do you, Zeitlin says. But if you are someone who is debating which fad diet to try for weight loss, I recommend trying a lower-carb diet that's not as restrictive.

Curious about who the keto diet works for? Apparently, these celebs, to name a few...

Definitely! To successfully maintain weight loss from either (or any) diet, Zeitlin advises focusing on doubling your veggies, eating lean proteins (fish, eggs, chicken, turkey, shellfish, lentils, tofu), healthy fats (nuts, seeds, avocado, olive oil), fresh fruit, and whole grains. That is what is going to help the weight come off and stay off, she says.

At the end of the day, you want to create a diet for yourself that feels comfortable for you to commit to for the long-term, so you don't gain and lose, gain and losecalled weight cyclingand feel like you are constantly dieting. The first can invite health problems (like insulin resistance); the latter is, well, not fun (or all that healthy, mentally speaking).

Remember, your ultimate goal beyond the weight loss is to become healthier. So don't fall into a diet trap that sabotages the real purpose for your journey. You're better than that, my friend.

See the rest here:
Low-Carb Vs. Keto Diet - What's The Difference And Which Is Better? - Women's Health

DUBAI: A kilo of excess body weight lost equals a kilo of free food distributed - thats how a month-long campaign recently launched by wellness player VLCC in conjunction with the Emirates Red Crescent is challenging people in the region to reduce their weight and feed the hungry in the process.

For every 1kg you shed during this anti-obesity drive in VLCCs centres, the company donates on your behalf a kilo of food for the poor and the hungry that Red Crescent takes care of, said Sanjeev Setia, VLCCs chief business officer Middle East.

Were now set to give 1,500kg of food packets to the Red Crescent in lieu of the 1,500 kilos of excess weight so far lost in our GCC centres in the initial 20 days of the drive. We expect to donate about two tonnes when were done with the campaign, he added.

Donate Your Weight, the 30-day campaign, coincides with a one-month anti-obesity drive of VLCC going on in 13 countries, where the company has a presence. The initiative has been organised with the active involvement of the medical fraternity. Its objective is to create awareness about the ill-effects of obesity and guide people to lead a healthy life.

It is high time that we showed a commitment to healthy lifestyle habits, said Vandana Luthra, VLCC founder & co-chairperson.

Excerpt from:
Lose weight - and feed the hungry in the process - Gulf News

Theres no dearth of fitness and weight-loss advice. Its everywhere on social media, in our apps, on the lips of well-meaning confidants and in the pages of the cookbooks we burn through in search of that one perfect recipe, diet or magic pill that can solve our metabolic woes. Unfortunately, there is no one-size-fits-all solution to shedding weight and keeping it off. What we can offer you, though, is a round-up of underrated tips that go beyond the eat less, exercise more formula and the science behind them, from a prolific group of nutritionists and health experts.

Most people dont lose weight despite working very hard because of the deficiency of certain trace elements and minerals, such as iron, vitamin D, magnesium and potassium, says Juliot Vinolia, head clinical dietitian at Medeor 24x7 Hospital. These elements act as catalysts to break fat into energy. People with anaemia or vitamin D deficiency will have a lower metabolism. So even if they exercise very hard or go on restricted-calorie diets, the outcome might not be commensurate to the effort. In fact the conditions can lead to tiredness and fatigue, which can make exercising a challenge. The solution is to correct any deficiency with a well-balanced meal plan or supplements.

Hydrating our bodies is very important for weight loss. Only if the body is adequately hydrated will the blood be able to carry the hormones, enzymes and chemicals to all the organs, so that metabolism and other body functions are at their optimum, says Vinolia. Drinking ice-cold water between meals is a great way of tricking the body into burning energy to maintain its normal temperature. Similarly, taking a shower twice a day makes the body work to maintain its core temperature. And, of course, there is the age-old problem of people confusing thirst with hunger. Drinking water throughout the day will prevent you from consuming calories you dont need.

Another tip Vinolia shares has to do with processed foods, which are not only laden with calories and devoid of nutrition, but over time they can also lead to fatty liver. The liver is the main centre for metabolism; if its not able to function efficiently due to fatty infiltrations, it leads to poor fat transport and metabolism. The body will not be able to take the fat out of fat cells efficiently and burn it for energy when you exercise or eat fewer calories. Choline is a very important nutrient that reverses fatty liver and enhances its function. It is present in cruciferous vegetables, beans, eggs, nuts, seeds, and some amount of meat and poultry. So get your liver checked, and include plenty of choline in your diet to improve weight loss, she says.

Nicole Sirotin, chair of preventive medicine at Cleveland Clinic Abu Dhabi, typically asks her patients if they have 10 minutes a day. Pick a very small, attainable goal to begin with, is her advice. Even 10 minutes of exercise can aid weight loss, improve health, and help live longer. A 2016 Canadian study found that when 27 middle-aged sedentary men were split into two groups, the first group cycling for 10 minutes a day as part of an interval training workout regimen, and the second cycling for 45 minutes a day, the improvement in the fitness of both groups was the same at the end of three months. According to another study of 55,000 adults, published in 2014 in the Journal Of The American College Of Cardiology, running for even just five to 10 minutes a day drastically reduces the risk of dying due to cardiovascular issues. So I recommend everybody start exercising right away no matter how short the duration.

Sirotin says that shes found that initiating a fasting regimen tends to help kick-start weight loss. Id recommend two non-consecutive days of fasting which means plenty of water and fewer than 500 calories a day in the week, combined with normal calorie-intake on the other days. Studies have shown that, over 12 weeks, this approach has better results than lowering calories alone.

Stephanie Karl, clinical nutritionist, Up and Running Medical Centre, explains that a well-balanced metabolism is one that readily uses fat in times of fasting and during low-intensity exercises. To help lose weight and burn fat, it is critical to exercise in a fasted state, or at least avoid food for four hours before, and then avoid carbs for two to four hours afterwards. Walking, jogging or using the elliptical trainer for about one hour at a low heart rate is most likely to make your body use fat as fuel. Alternatively, high-intensity interval training will use carbohydrate from liver stores, but in the period afterwards when the heart rate is restored, fat is oxidised for energy only if you dont consume any carbohydrate.

Karl further adds that you should never drink sugary beverages when you exercise if you are trying to lose weight, and try to consume your carbs between 11am and 6pm to prolong fat burning. If you feel hungry and crave something sweet during the day, use a fibre supplement drink between meals to fill you up and to improve bowel motility. Avoid protein shakes; low-fat laban or lassi are good alternatives, she says.

Meanwhile, Mitun De Sarkar, clinical dietitian and founder of Simply Healthy Foods, finds that drinking black coffee before a workout, especially in the morning, can be useful. Coffee is loaded with antioxidants, and the caffeine boosts metabolism in the morning, aiding fat burn. Dont add any milk or sugar to your coffee, though; they negate the purpose.

Sarkar also recommends consuming foods and supplements rich in probiotics. Probiotics are live organisms that occur naturally in the gut. Many supplements and fermented foods also contain probiotics. Taking a probiotic supplement may help keep the intestinal flora balanced and promote a healthy body by boosting the digestive and immune systems. Poor gut health has links to obesity, so its easier for someone to lose weight when their gut is clean and healthy, she says.

A weight-loss diet needs to match your body type and particular way of digesting food. Body type simply means your hormones, blood levels, and body chemistry, says Anjali Mukerjee, celebrity nutritionist and founder of Health Total. People in the same family, eating the same food can have very different body types because you metabolise food and nutrients differently. Which is why a diet that works wonders for someone might do nothing for you. A simple example is that some people can tolerate a higher amount of protein, probably because they have a higher amount of hydrochloric acid or better digestive enzymes. But a high-protein diet might make others constipated, get breakouts, or feel generally miserable. Personalised nutrition can help you understand whether your body needs animal or vegetable protein, how much protein you should have, and at what time. When you eat according to your body type and digestive system, it will always work.

Mukerjee recommends keeping a minimum interval of four hours between meals, even avoiding fruits, tea and coffee. When theres a gap, it allows the body to digest the meal fully without any unnecessary spikes in insulin and weight loss occurs when insulin is low, she explains. Also, never eat more than three-fourths of your capacity, because the load of food will always raise the insulin, no matter how correctly you eat. Having said that, people with very active lifestyles and a good digestion do respond well to eating every couple of hours, but the four-hour rule works better for most.

Mukerjee says a daily tablespoon of psyllium seed husk adds fibre in the diet, cleans the system, relieves constipation and eventually helps in weight loss. Take it in the morning before breakfast or before dinner when youre most hungry, to cut unnecessary pangs. Its available everywhere and is an easy way to lose weight.

Updated: December 8, 2019 06:12 PM

Read more:
Weight-loss tips that go beyond the 'eat less, exercise hard' formula - The National

'The Biggest Loser' is coming back to the screen with another season. Bob Harper will be appearing on the show as the host and will follow the lives of men and women who are coming together to change their life.

The audience will get a chance to be part of the journey where contestants not only lose weight but try to fight the reasons that led them to gain weight in the first place.

Trainers, Steve Cook and Erica Lugo will also be following the journey of these contestants and the show will allow the contestants to tell their life stories to the world.

Teri Aguiar was formerMiss Missouri 1999. She then turned flight nurse from Columbia. Aguiar, who is a mother of two decided to start her journey on the show ever since she felt her weight was slowing her down. Currently, at 256 pounds, Aguiar hopes she can get her weight under control and that would help her do her job better.

Katarina Bouton is a 23-year-old cardiac nurse from Jacksonville. She has always struggled with her weight and has decided to come as a contestant on the show to drive her lifestyle towards healthy living. Bouton has always advised people on healthy eating but weighing at 293 pounds, Bouton often finds herself munching on fast food during her shifts. She now hopes to turn her life around.

Domenico Brugellis is a proud father of a six-year-old and works as a food manager with the Department of Education. His job requires him to make healthy choices for the children and his chef background helps him do just that. However, when it comes to himself, Brugellis is unable to maintain a healthy balance with food. Now, weighing 323 pounds, he hopes to make a change in his life as he decides to become a part of the show.

Micah Collum is a 23-year-old from Oneonta whose childhood impacted his way of living. Having divorced parents made Micah and his six siblings fend for themselves. While his weight and height posed an advantage when he was in high school, things have changed now. Ever since Collum graduated he has gained 100 pounds and is struggling to make ends meet as he juggles between various jobs. Weighing at 326, Collum hopes to change his life for the better.

Kim Davis is known for her charming personality and weighing at 242 pounds she is set to turn her life around. Davis currently works like a top tour guide at a popular whiskey distillery. Almost 19 years ago she won her battle against breast cancer and she is not set to start another journey and this time it is to tackle her weight.

Jim DiBattista is a proud father of three who also takes on the role of coach of a local youth football team in his native Philadelphia. DiBattista weighs 385 pounds and wants to lose weight to make sure that he is there to support his family.

Megan Hoffman is a 35-year-old from Simi Valley and is an Operations and Retention Director at a gym. Working at the gym Hoffman is aware of the importance of having a healthy lifestyle but she is unable to take control of her life. Weighing 290 pounds Hoffman decided that it was high time she takes control of her life and this led her to become a part of the show.

PhiXavier Holmes is a professional school counselor in Washington D.C. Holmes loves to invest herself in the lives of her students. However, food became her best friend after her father passed away. Weighing at 357 pounds Holmes hopes to shift towards a healthy living.

Kristi McCart is a law and estate planning, an attorney who hails from Riverview. Her unhealthy relationship with food started at a young age. As a child, McCart would often witness inconsistency as her parents were divorced. She would experience days when she stayed with her mother while others when she spent time with her father. Weighing at 264 pounds McCart is having difficulty getting pregnant. From joining this show, McCart hopes to make better life choices in the future.

Robert Richardson II works as a Territory Sales Manager for a tobacco company in Lafayette. Son of a former NFL player, Richardson always had dreams about joining the football team like his father. Unfortunately, his dreams were shattered once he suffered injuries due to his weight. Weighing at 409 pounds Richardson is trying to make exercise part of his everyday life.

Delores Tomorrow is the founder of a non-profit serving teen girls of color, and event planner who served on the advance team for former First Lady Michelle Obama. Tomorrow has always put off hitting the gym or following a healthy diet but weighing at 280 pounds she is ready to bring out the best in her and start losing weight.

Kyle Yeo lived most of his life as a closeted gay man so he relied on food to hide his feelings. Weighing 302 pounds Yeo now hopes to not let his weight define him. He decided to be part of the show so he can feel confident about his body.

Continued here:
'The Biggest Loser': Meet all the contestants who are set to sail on a journey of transformation on the show - MEAWW

Does sauna help you lose weight? Here is what you need to know  |  Photo Credit: Getty Images

New Delhi: Weight loss is a process in which diet and workout routine plays a very significant role. Other factors that determine the diet and workout you follow are your body type, lifestyle, and current ailments if any. However, certain foods, activities, and experiences, can help accelerate the process of weight loss.

For instance, meditation can help in weight loss, as it improves mindfulness, and reduces stress in the body. Similarly, a sauna experience may also be linked to accelerating weight loss. Here is what you should know.

There are various types of sauna wood-burning, electrically heated, steam rooms, infrared, to name a few. Sauna has been traditionally used in various parts of the world as a way to socialise, relax, and for its many health benefits.Some people believe that the sauna helps you lose weight since it makes you sweat. However, when looked at scientifically, this may not be completely true. What you lose when you sweat is the water weight and when you drink water again, you will regain the weight. However, the sauna may help accelerate the process of weight loss because of other effects it has on your body.

Since sauna makes you sweat a lot, your intake of water increases. Hydration plays a key role in weight loss, and staying hydrated is also very important for healthy skin.

Another health benefit of the sauna is that it helps reduce stress in the body. When the body is stressed, it responds by releasing the stress hormone, called cortisol. When cortisol levels in the body are high, other body functions are not as efficient, and inefficient body functions can lead to weight gain. Therefore, the sauna is a great way to de-stress and accelerate weight loss.

One common worry that people have is that sauna can lead to dehydration. While there is always a chance of excess sweating, here are a few tips to keep in mind.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

Read more from the original source:
Does sauna help you lose weight? Here is what you need to know - Times Now

THEY are often deemed the enemy when it comes to weight loss - with many believing they ruin an otherwise good diet.

However, it seems as though carbs actually have an unnecessary rep - as one expert has finally debunked this myth.

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In particular, personal trainer Terry Fairclough has emphasised that carbohydrates can actually speed up weight loss and help the body to function to the best of it's ability.

The nutritional therapist, from Your Body Programme, said: "These foods are essential for good health as they are full of important nutrients, antioxidants, enzymes, polyphenols and fibre which is all the more reason to make sure we arent cutting these foods out of our diets.

"Yes, its true that eating the wrong type of carbs, in the wrong amounts, at the wrong time of day can contribute to fat gain, but so can eating the wrong type of protein and fat.

"Understanding how carbs actually work and how important they are is a huge help in learning how to lose or maintain weight sensibly."

Here, speaking to Healthista, Terry talks us through the importance of carbs and which ones you should be sticking to for your body type.

When we eat a meal or snack, the carbohydrates from that food are broken down into glucose which then circulates the body through our blood.

This glucose thats transported around our body provides us with an immediate source of energy, which we use for activity or exercise.

If we are sedentary, or have a job that involves a lot of sitting at a desk, then the glucose is pushed into our muscles and liver and stored as glycogen for later use.

If your glycogen stores are already full after you have eaten carbs, and you go on to consume more carbs or you ate too many to begin with, you are more likely to store those extra carbs as fat

Once these muscle and liver stores are full of glycogen, any excess glucose from the carbohydrates we have eaten that is still travelling through our bloodstream, will be stored as fat.

So basically, if your glycogen stores are already full after you have eaten carbs, and you go on to consume more carbs or you ate too many to begin with, you are more likely to store those extra carbs as fat.

The next consideration is how big your glycogen stores are and how quickly you use them up, and this is different for everyone depending on their body type.

There are three different body types, endomorphs, mesomorphs and ectomorphs.

The best way to tell what body type you are is quite simply by looking in the mirror, but its important to be objective when evaluating yourself.

Take a close look at your physique and at your bodys frame.

Are you long and lean and lose weight easily? Maybe youre an ectomorph.

Broad and stocky and tend to put weight on easily? You could be an endomorph.

Do you have proportional shoulders and hips and look naturally athletic? Perhaps you are a mesomorph.

Endomorphs require quick release carbs for energy such as white pasta, bread and rice in order to have enough energy to complete those fast explosive exercises

Endomorph body types tend to have bigger glycogen stores, as they have what is known as fast twitch muscle fibres.

For this they require quick release carbs for energy such as white pasta, bread and rice in order to have enough energy to complete those fast explosive exercises.

Endomorphs also tend to have a slower metabolism, so if you have a more sedentary lifestyle as an endomorph, your glycogen stores will take longer to be used up.

If this is the case then your need for carbohydrates will be lower than other peoples.

Conversely, ectomorph body types have smaller glycogen stores and use them up far quicker as they have predominantly slow twitch muscle fibres.

Those who have slow twitch muscle fibres, are best suited for endurance type exercise such as running or cycling.

This utilises the stored glucose in our bodies and can also burn a high percentage of fat also.

I have recently seen Instagram posts showing a potato being the same before and after 6pm, while this is true, how we use our body before and after 6pm is generally not the same.

The majority of us are far more mentally and physically active during the day than we are in the evening. The food we consume is digested and enters the blood stream, we then use this to power whatever it is we are doing during the day.

If we are sitting at home after a long day at work we simply do not need as much energy as we needed during the day, so any extra fuel that isnt being used or stored as glycogen in muscle will inevitably be stored as fat.

First of all, avoiding carbs is not the answer, using them wisely is.

Eating the correct type of carbohydrate and the right amount at the right time for your body type, lifestyle and goal is the key.

That may sound confusing but it neednt be and, once you get to grips with it, your carbohydrate need and intake will become second nature to you.

I have seen people get short term results when cutting out carbohydrates - the reason for this isnt always fat loss though.

Six tips to avoid putting on a STONE over Christmas

1. Stick to the portion plate

Every time you sit down to a meal try and make it 1/4 plate protein, plate complex carbohydrates, plate of vegetables and 1-2 tablespoons of healthy fats.

2. Stay active

Dont compromise on your usual exercise in the lead up to Christmas either because exercising get those endorphins going which help you to make healthy food choices.

3. Meal prep

Making sure you are prepared with some healthy meals/ snacks or just ingredients may involve some time and organisation but it is well worth the effort.

4. Keep snacks on hand

Snacking regularly throughout the day can actually aidweight lossand stop you from making unhealthy choices.

5. Keep an eye on your alcohol intake

Drink water in between alcoholic drinks and choose drinks that are served with mineral/soda water.

6. Eat before finger food events

Either eat a full nutritious meal before you go and politely decline the finger food, or at least eat half of a meal so that you can get plenty of veggies in and then just enjoy two to three items at the event.

For every molecule of carbohydrate there are two to three molecules of water attached, so weight (not fat) is lost from the removed carb stores and the water it was attached to.

Secondly, by removing our bodies preferred energy store carbohydrates it has to rely on the remaining options, fat and protein.

Yes, we will increase fat burning, but we will also break down protein from muscle which is biologically active, and remember the more muscle you have the more calories you burn, so you really dont want to be losing muscle where you can help it.

Over a longer period of time the loss of protein will slow your metabolism, making it harder to lose fat. The body sees fat as its life preserving fuel.

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If we suddenly and dramatically alter our diet, the body will go into panic mode and do what it can to hold on to the fat.

Although we do not advocate eating low carbohydrate diets, certain body types (endomorphs and meso-endomorphs) who tend to be less tolerant to large amounts of carbohydrates, should eat a smaller percentage, without eating too few.

The bottom line is, the more sedentary a person is, the fewer carbohydrates they will need.

See the original post here:
Weight loss: The best carbs to eat to shed pounds based on your body type - The Sun

As the saying no one-size-fits-all gains momentum, wed like to bring to your attention that no one weight loss plan, diet or routine can work the same magic on you as it may have had on your favourite Bollywood actor, your best friend or even your gym instructor. And, this is actually great news because now in your quest to lose weight, youll be able to experiment with multiple dietary hacks, like 21-year-old Shubham Rao to trim from 101 kgs to 76 kgs.

For as long as I can remember, Ive been overweight. And, for as long as I can remember I've been waiting for a moment you know that moment or that spark that turns your life around that'll help me commence my weight loss journey. But after a point, I realised that this moment is not just going to happen. I going to have to make it happen. Consequently, in 2017, I decided to turn my life around by first: losing weight and second: getting fit.

I tried every possible trick and tip under the sun from drinking lemon juice and honey mixed in lukewarm water to intermittent fasting and the keto diet coupled with home workout routines and even the gym. After one whole year of trial and error, I combined intermittent fasting pattern of eating with a ketogenic diet, and this worked wonders for me.

Intermittent Fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesnt specify which foods you can or cannot eat. It only focuses on when you should eat them.

There are many IF plans and patterns that you can follow, but the most effective one, according to studies is the 16:8 IF diet. The 16:8 IF diet entails one to observe a 16-hour fasting period, followed by an 8-hour eating window.

You can commence a 16-hour fast at 10:00 pm in the night, after you eat your last meal of the day and go to sleep thats 7-8 hours gone right there. You can break the 16-hour fast at 2:00 pm with your lunch and eat small meals till 10:00 pm this makes up the 8-hour eating window. Alternatively, you can also begin your fast at 8 pm and break it at 12 pm, the next day.

A keto diet (also known as the ketogenic diet) is a special diet plan that ensures you are eating foods that are high in fat (about 70 per cent), moderate in protein (about 25 per cent) and extremely low in carbohydrates (about 5 per cent). The main purpose of this diet is to help your body achieve the state of ketosis. When in ketosis, your body is constantly burning fat, and at a rate higher than any other diet plan will be able to help you achieve. You can read more about the Keto diet here.

By combining the two, you can help your body attain ketosis faster than just following the keto diet, alone. This combination can also help you burn a lot more body fat than just keto.

Shubham explains that he followed the 16:8 diet pattern and would begin his fast at 8 pm and break it at 12 pm, the next day. Ideally, in between this time period, you can indulge in any number of meals your heart desires but since I had clubbed my IF diet with keto, this is what my daily diet comprised:

Meal 1: 4-5 boiled eggs with a bowl of boiled Bengal gram (chana)

Meal 2: 100 gms raw paneer and a handful of peanuts

Meal 3: Home-made keto-friendly curry with salad and raita

ALSO READ: Is intermittent fasting really worth It?

To supplement this diet plan, Shubham followed a no-gym workout routine that can be broken down below.

I started by running 2 rounds around a 300 m park and 10 pushups - daily. With time, I increased my reps and also added many more exercises to my home workout routine. These exercises included planks, dumbbell curls, pull-ups, sit-ups.

It took some time for my body to get used to this regime but within 3 months I was able to run 3 kms around the same park, do 100 pushups, 5mins planks, 60-80 sit-ups and 60-80 dumbbell curls - daily.

Whatever you do, remember that consistency is the only key to weight loss.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

Have you lost weight and got fit? Share your body transformation story too! Write to gqdigital@condenast.in and we will publish select stories right here!

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How to lose weight like this guy who lost 25 kgs by combining these two smart diet hacks sans the gym - GQ India - What a man's got to do

So, you have finally decided to lose weight. Exercise and diet are on your mind. Nothing can compensate for a regular exercise regime and a well-balanced diet. To lose weight, you have to exercise regularly. You also have to watch what you are eating and control your portion size. The entire process can be quite challenging. But if you know a few tricks, you can make it a fast process. All you need to do is look in your kitchen cabinet. Most Indian kitchens are well-stocked with all kinds of spices. There are many common spices that can make you lose weight faster. It does so by raising your body heat. This, in turn, makes the body burn more calories when it tries to cool down. It basically boosts your metabolism. Just add these spices to your food and watch the extra kilos burn away.

Here, let us take a look at a few spices that can help you lose weight fast and in a safe manner.

Capsaicin, the major component in cayenne, provides the thermogenic property. The heat that results from digesting the pepper could boost metabolism and help the body burn more fat. Specialists say that adding a dash of cayenne to a meal may help you burn an additional 100 calories. It could also help curb hunger, reduce the level of fat in the blood and reduce the build-up of fat in the body. Add a dash of cayenne to eggs, soups or roasted nuts for a kick in flavour and weight loss benefits.

Cumin, a commonly used spice in Indian cuisine, may have the ability to help the body burn fat. Cumin may also reduce cholesterol levels by providing phytosterols that regulate the bodys absorption of cholesterol and support blood sugar levels in those with type 2 diabetes. Apart from aiding weight loss, cumin could also support memory and reduce stress. It is a versatile spice and can be added to sauteed vegetables, soups, dressings and more.

Ginger has numerous medicinal properties and can help suppress appetite, increase metabolism and promote fat burn. Gingerol, one of its components, may also support healthy blood sugar levels and increase the amount of good cholesterol in the body. Ginger also promotes the production of leptin, the protein that signals the brain that the body has enough stored fat and energy, thus encouraging it to burn excess fat. Add ginger to salad dressings, teas, curries and more.

With amazing fat-burning properties, black pepper may also be able to inhibit the formation of fat cells. It contains piperine, which could prevent weight gain. Black pepper also has the ability to improve the bodys absorption of other spices like turmeric that can aid in weight loss. Pepper can be added to salads, soups and dishes containing turmeric for added benefits.

Turmeric has, in recent times, gained a lot of popularity due to its numerous health benefits. Its main component, curcumin, could help prevent obesity, increase metabolism, help prevent conditions like Alzheimers and even fight cancer. Curcumin may also control the formation of fat tissues and help reduce the fat currently stored in the body.

Cinnamon is not just for the holidays this warming spice has the ability to regulate blood sugar levels, suppress hunger, boost metabolism and help control cholesterol levels too. Apart from promoting weight loss, cinnamon may also support cardiovascular health. While a gooey cinnamon roll may not be the best way to ingest cinnamon, you can always add a pinch to your breakfast oatmeal, tea or favorite holiday drink.

Indian cuisine has a lot of uses for this aromatic spice that imparts a mellow aroma and fruity flavor to both savory and sweet dishes. Cardamom also has many health benefits and is known to boost metabolism, reduce the occurrence of gas build up in the abdomen and digest toxins that are left in the body due to poor digestion.

Text sourced from zliving.com

Published : December 7, 2019 1:14 pm | Updated:December 7, 2019 1:17 pm

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Want to lose weight quickly? Add spice to your life - TheHealthSite

Weight loss: Peanuts can help you lose weight - here is how to include them in your diet  |  Photo Credit: Getty Images

New Delhi: Peanuts originated in South Africa and are called groundnuts, earthnuts, goobers, etc all around the world. They are a part of the legume food group. Peanuts are rich in protein, fat, and other healthy nutrients. Studies have shown that peanuts may be useful for weight loss, and may also be linked to a reduced risk of heart diseases.

Various studies have been conducted to understand the effects of peanuts consumption on weight management. Even when they are high in fat and calories, they do not lead to weight gain. In fact, some observational evidence shows that they may help in weight loss and reduce the risk of obesity.

Reasons, why peanuts may help in weight loss, can narrowed down to the following -

Peanuts are consumed in various forms all around the world. Eaten raw, like peanut butter, peanut oil, roasted peanuts, etc. However, if your motive is to lose weight, here is how you must consume peanuts.

If you are thinking of consuming peanut butter for weight loss, remember that moderation is key. 2-3 spoons of peanut butter serving, consumed two to three times a week, is the recommended amount. If you overdo it, you are likely to counter the benefits with the excess calorie count.

If you add peanuts to protein-rich foods like grilled chicken, salads, etc, you increase the meal's power to keep you fuller, and curb appetite. Foods that make you feel fuller help in losing weight by reducing hunger pangs.

Peanuts can act as a great snack when eaten raw, or even roasted. Peanuts are a filling snack, and just a handful of nuts will reduce hunger. Such snacks can come in handy in the middle of the day when you are hungry, do not know what to eat, and any junk will mess your weight loss diet.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Weight loss: Peanuts can help you lose weight - here is how to include them in your diet - Times Now

A lot of people believe that in order to lose weight, they will have to give up on their favourite delicacies and resort to a bland salad way of life. However, 26-year-old Pradeep Kishan R tells us that this need not be the case if you can effectively ration your meals and even keep updating them with healthier alternatives.

According to him, the key to the said effective rationing of portions can be found by creating a calorie deficit.

A calorie deficit is a specific diet pattern that revolves around the number of calories you consume in a day. According to Healthline, the concept is based on the idea that as long as you eat fewer calories than you burn, youre bound to lose weight.

This diet pattern requires you to calculate the number of calories your body needs to consume to function smoothly without feeling hungry, and how much deficit you need create without harming your health. Keep in mind that the number of calories required to create a deficit is different for different body types. You can calculate yours online via a calorie calculator.

QUICK READ: How many calories should you eat every day to lose weight?

Pradeep shares that at his heaviest he weighed a 101 kgs, around two years ago, and today, he weighs 71 kgs. During this 2-year time span he indulged in wearying workout sessions, multiple diet changes, and also weight loss plateaus until he finally learnt the science behind creating a calorie deficit, which finally helped him reach his target weight goal.

I used to play a lot of cricket but I'd still always be regarded as that obese person who could not run a lot. Consequently, Id always get dropped from the team. This drove me to not just get in shape but also improve my form, skills in cricket. Also, my wife-to-be, was very concerned about my bodys fat percentage (38%), and at that point, the only thing I knew was that I didnt want her to stress about anything. So, I decided to lose weight by enrolling myself in a small gym near my house.

"Here, I started doing basic cardio exercises to begin my weight loss journey. I followed this routine with the bro split workout routine. While I was gymming, I also became extremely conscious about my food intake and stopped eating junk and oily foods altogether."

I used to only eat idlis or dosas without any oil and completely avoided rice this was a very big mistake that I made as at that point I did not know how to track my calorie intake. I also did not track my protein, carbs and fat intake, this diet coupled with the above mentioned workout routine ended up making me lean without any muscle mass.

However, right now, I am on a caloric deficit diet with an intake of 1639 calories, which can be broken down as: 184 gm of carbs + 143 gm of protein + 36 gm of fat. This, according to me, should have been something that I began with as you have a better idea about how your body will react and shape when you have a controlled diet. I have finally understood this, and would like to tell everyone that calorie deficit is not rocket science. It is a calculated way of planning your meals in order to avoid any nutritional deficiencies while cutting fat.

My weight loss diet, supplemented by a calorie deficit was extremely simple. In fact, even nobody's weight loss diet has to be too fancy or scary at all. I ate everything, but I was and still am very conscious about my calorie intake. This is what my daily diet is made up of (as per my calorie deficit)":

Breakfast: 2 idlis with sambar (30 gm sambhar)

Mid-morning snack: Ragi porridge with skimmed milk (50 ml)

Lunch: 3 small phulkas with 60 gm soya + 100 gm mixed veggies cooked in 5 ml olive oil.

Dinner: 40 gms oats with one small banana and two scoops of Whey protein

QUICK READ: Heres how a banana a day can actually promote weight loss and also boost your immunity

I have been able to maintain my current weight through the changes I have made that have now also become my lifestyle. I do indulge in cheat meals. But then again I try and balance my calories via my other meal options through the day. This way, I get to eat what I like without any guilt. I also follow a much more lucrative workout routine now."

There is no need to get scared thinking about all the foods youll have to quit in order to lose weight. Just create the correct caloric deficit, keeping in mind your weight loss goals, and couple this number with a good and solid training routine. Also, it is okay to feel a little intimidated in the gym, watching strong men and women lifting heavy and effortlessly as long as you understand that they have worked very hard and very long to be able to lift that way. They started off like us too!

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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