Search Weight Loss Topics:

Page 20«..10..19202122..3040..»

Home » Page 20

Certain fasting diets can nearly double your risk of dying from cardiovascular disease, a shock new study has claimed.

The 16:8 diet where you eat all your food in an eight hour window and fast for the remaining 16 hours has been used by actress Jennifer Aniston, model Heidi Klum, and singer/actress Jennifer Lopez.

But researchers who studied 20,000 US adults on intermittent fasting, the majority of whom used the 16:8 plan, found it was not a good long-term option.

This style of eating is popular among those trying to lose weight, and studies have previously suggested it can improve blood pressure, blood glucose, and cholesterol levels.

But there is not much information on the long-term effects, which the research team wanted to investigate.

Results of their study, published in the American Heart Association Journal, found that those who limited their eating to eight hours a day were 91 per cent more likely to die from cardiovascular disease than those who ate across 12 or 16 hours.

Among people already living with a cardiovascular disease, eating for more than eight but less than 10 hours a day was associated with a 66 per cent higher risk of death from heart disease or stroke.

Meanwhile, people with cancer who ate for more than 16 hours a day were less likely to die from the disease.

Time-restricted eating did not reduce the risk of death from any cause.

Senior author Dr Victor Wenze Zhong, a professor at Shanghai Jiao Tong University in China, said: Restricting daily eating time to a short period, such as eight hours per day, has gained popularity in recent years as a way to lose weight and improve heart health.

However, the long-term health effects of time-restricted eating, including risk of death from cardiovascular disease or any other cause, are unknown.

We were surprised to find in our study that people who followed an eight-hour, time-restricted eating schedule were more likely to die from cardiovascular disease.

Even though this type of diet has been popular due to its potential short-term benefits, our research clearly shows that, compared with a typical eating time range of 12 to 16 hours per day, it may have long-term drawbacks.

Story continues

A shorter eating duration was not associated with living longer.

Professor Zhong said the study should be of particular interest to those with existing heart conditions who are already predisposed to cardiovascular death.

Our findings encourage a more cautious, personalised approach to dietary recommendations, ensuring they are aligned with an individuals health status and the latest scientific evidence, he explained.

The team also made sure to draw attention to the limitations of their study.

Prof Zhong highlighted that the study does not mean time-restricted eating causes cardiovascular death, while Dr Christoper Gardner, a professor at Stanford University in the US, pointed out that researchers relied on self-reported dietary information.

This may be affected by participants memory or recall, and therefore may not accurately assess typical eating patterns, he said.

Professor Gardner also suggested that future studies should consider how healthy the participants diets were.

Without this information, it cannot be determined if nutrient density might be an alternate explanation to the findings that currently focus on the window of time for eating, he said.

It will also be critical to see a comparison of demographics and baseline characteristics across the groups that were classified into the different time-restricted eating windows.

For example, was the group with the shortest time-restricted eating window unique compared to people who followed other eating schedules, in terms of weight, stress, traditional cardiometabolic risk factors, or other factors associated with adverse cardiovascular outcomes?

This additional information will help to better understand the potential independent contribution of the short time-restricted eating pattern.

The study analysed 20,000 US adults, with an average age of 49, over a median time period of eight years.

Approximately half of the participants were men and half were women.

Around 73 per cent of participants were non-Hispanic white adults, while 11 per cent were Hispanic, eight per cent were non-Hispanic black adults, and just under seven per cent were from another racial category.

People who practice a type of intermittent fasting popular with celebrities nearly double their risk of dying from cardiovascular disease, a new study claims.

Follow this link:
Shocking dangers of intermittent fasting diet revealed in new study - Yahoo Singapore News

Read More..

If you're spending valuable time trying to achieve a certain weight-loss goal, ensuring what you're doing is right for you and your body is imperative. Part of that planning process includes being fully informed on what not to do. That's why we spoke with Amy Shapiro, MS, RD, CDNthe founder and director of Real Nutrition, a New York City-based private practice dedicated to healthfully and successfully guiding clients to their optimal nutrition, weight, and overall wellness, to learn the five worst diets for weight loss, along with more productive alternatives.

Keep reading to learn more, and when you're finished, don't miss The #1 Best Breakfast Food To Buy at Costco for Weight Loss.

If you're curious about testing out a juice cleanse, you may want to reconsider. Juice cleanses are typically chock-full of sugar and don't contain much fiber or protein.

Shapiro tells us, "[Juice cleanses] can lead to unstable blood sugar levels, muscle loss, and a slowed metabolism. [They also] lack essential nutrients and [are] not sustainable for long-term weight loss."

The hCG diet takes calorie restriction to the extreme. Shapiro explains that this diet allows the consumption of just 500 to 800 calories each day, along with taking human chorionic gonadotropin (HCG) hormone supplements, which are usually taken by injection. 6254a4d1642c605c54bf1cab17d50f1e

"[There is] no scientific evidence to support the effectiveness of HCG in weight loss," Shapiro adds. "Very low-calorie diets can be dangerous and lead to nutrient deficiencies, muscle loss, and slow metabolism. [There are] potentially dangerous side effects and [this diet is] not sustainable in the long-term."

The ketogenic diet is all about eating high-fat and low-carb foods to torch fat for fuel rather than carbs.

"[The] long-term effects/safety are still under debate," Shapiro tells us. "[This diet may also be] difficult to sustain due to extreme carbohydrate restrictions. [It] may lead to nutrient deficiencies, constipation, and an increased risk of heart disease due to high intake of saturated fats."

RELATED: Here's How Long You Need To Walk Every Day for Weight Loss

Following a raw food diet requires you to only consume uncooked items such as fruits, raw veggies, seeds, and nuts. In addition, the diet doesn't allow processed foods or any items that are cooked.

Shapiro warns, "[The raw food diet is] challenging to follow and likely will result in nutrient deficiencies, especially in protein, vitamin B12, and calcium. [It's] dangerously low in calories which can lead to inadequate energy intake."

The Atkins diet is all about consuming high levels of fat and protein and limiting carbs.

Shapiro tells us, "[It's] very strict in terms of what you can and cannot eat. Studies show that it may be effective for weight loss in the short term but not in the long term and that most people regain the weight back down the line."

RELATED: 6 'Power Foods' That Helped This Woman Lose 100 Pounds

Now that you know some of the worst diets for weight loss, according to a registered dietitian, here are three better alternatives that Shapiro highly recommends.

The very popular Mediterranean diet shines a spotlight on fresh veggies, fruits, whole grains, nuts, olive oil, fish, and a touch of meat and dairy. What makes this diet so healthy is it helps to fight oxidative stress and inflammation, regulates blood sugar, and lowers cholesterol and blood pressure, Shapiro points out.

The DASH diet emphasizes whole foods like veggies, fruits, whole grains, low-fat or fat-free dairy, and lean proteins.

"[This diet stresses] cutting back on processed foods such as sugary drinks and packaged snacks, and limiting red meat consumption. [It's a] sustainable, well-rounded approach to eating which includes all essential nutrientscarbohydrates, protein, and fatand limits processed foods but is not restrictive in terms of consuming an adequate amount of calories and nutrients for your body."

RELATED: Here's How Much Water You Should Drink Every Day To Lose Weight

This last tip is for individuals who don't really want to follow a diet, but rather make healthy tweaks to their eating habits.

"Overall, stay hydrated, eat mindfully, control your portion sizes, get enough sleep, and make sure to consume breakfast every day," Shapiro recommends. "Research shows that consuming breakfast regularly is associated with lower levels of obesity and being overweight because breakfast fills you up and ensures you are less likely to experience hunger more frequently throughout the day which likely would result in snacking on high-energy, high-fat processed foods."

Sign up for our newsletter!

Visit link:
The 5 Worst Diets for Weight Loss - Eat This, Not That

Read More..

By now, most of us know that fad diets are unlikely to work long-term, but that doesnt stop the wellness world from booming with quick-fix hacksapple cider vinegar for weight loss being one of them. There are hopes that it could be the sought-after, naturally-sourced magical elixir to dropping pounds, so we asked some experts to cut to the chase: Does it really work?

Meet the Experts: Jessica Cording, R.D., author of The Little Book of Game-Changers, Vanessa Rissetto, M.S., R.D., CEO and co-founder of Culina Health, Erin Palinksi-Wade, R.D., C.D.E., L.D.N., Carol Johnston, Ph. D., associate professor at Arizona State University, Amy Goodson, M.S., R.D., C.S.S.D., L.D., a dietitian in Dallas, Texas, et al.

A recent, small study out of Lebanon observed 120 people with obesity or overweight who were randomly assigned a placebo, five, 10, or 15 mL of apple cider vinegar over 12 weeks. The group that received the highest dose of apple cider vinegar saw reductions in body weight, some even dropping up to 15 lbs. But, do other studies back up these findings? Experts explain if you should try apple cider vinegar for weight loss, how much to take if you want to add it to your routine, and potential side effects.

Apple cider vinegar (a.k.a. ACV) is a fermented liquid made from apple juice, says Jessica Cording, R.D., author of The Little Book of Game-Changers. To make it, you ferment the sugar from apples, creating acetic acidthe main ingredient in vinegar.

Bacteria and yeast are added to the liquid to start the alcoholic fermentation process, which converts the sugars to alcohol, says Vanessa Rissetto, M.S., R.D., CEO and co-founder of Culina Health. In a second fermentation step, the alcohol is converted into vinegar bacteria.

Taste-wise, apple cider vinegar has a strong, tart flavor with a hint of apples.

Lets get one thing clear up front: The only scientifically sound, proven way to lose weight is by eating fewer calories than you burn (or entering a calorie deficit) and exercising regularly to burn off any extra. As for how ACV may help with that, the evidence is scant.

One study in the Journal of Functional Foods, which followed 39 adults, found that participants who consumed a tablespoon of ACV at lunch and dinner, while cutting 250 calories per day, lost 8.8 lbs in 12 weeks. On the other hand, those who cut the same number of calories but didnt consume ACV lost only 5 lbs.

In another study in Bioscience, Biotechnology, and Biochemistry, 144 adults with obesity were randomly assigned to drink either a placebo or one to two tablespoons of apple cider vinegar daily for 12 weeks. At the end of the study, those who drank two tablespoons had lost close to 4 lbs, while those who drank one tablespoon lost 2.5 lbs. (Those who drank the placebo actually gained a little bit of weight.) However, those findings alone dont prove that ACV is a magic fat melter. These studies were done on very small populations, says Erin Palinksi-Wade, R.D., C.D.E., L.D.N. But the consistent results indicate that ACV may be a beneficial tool in reducing body weight.

More research is warranted to confirm the health benefits of ACV, but there is the most evidence around its potential for blood sugar management, says Gregory Curtis, M.D., a weight loss doctor and director of clinical care at knownwell. Studies have shown that drinking vinegar may improve insulin function and lower blood sugar when consumed after meals. A 2021 review also found that ACV consumption may benefit glycemic status in adults, but disclaimed that additional research is necessary to fully understand its health applications.

Ultimately, all the research on ACV and weight loss is from small studiesand its really hard to draw conclusions from those, says Cording. We really dont have any conclusive data on this, she adds.

But it may help in other ways.

Any satiety prompted by ACV is typically due to delayed gastric emptying, which happens when digestion slows, leaving you fuller, longer, explains Dr. Curtis. Nausea, which is a semi-common symptom of drinking ACV, he explains, may also cause some food aversion, but wont necessarily cause fullness.

Its also possible that ACV might directly make you want to eat lessthis is what experts call improved satiation. One study by Carol Johnston, Ph.D., in the Journal of the Academy of Nutrition and Dietetics found that participants who drank the fermented liquid before a meal consumed up to 275 fewer calories throughout the rest of the day. But again, the reasons behind that are murky.

On top of that, ACV seems to have properties that could potentially support your weight-loss efforts. For instance, a 2013 study from the Journal of Functional Foods suggests that drinking apple cider vinegar before eating is linked to smaller blood sugar spikes. Another 2010 study from the Annals of Nutrition & Metabolism shows that having two teaspoons of ACV during mealtime could help reduce sugar crashes and keep blood sugar levels stabilized. Why this happens isnt totally clear, but nutrition researchers like Johnston, who has studied ACV at Arizona State University for years, suspect that compounds in the vinegar interfere with the absorption of some starches.

That matters because blood sugar highs and lows tend to lead to cravings for sugary snacks. So, if apple cider vinegar can help control blood sugar, this could help manage cravings and portion control, potentially leading to fewer calories consumed, explains Amy Goodson, M.S., R.D., C.S.S.D., L.D.

Whats more, a 2014 study from the Journal of Food Science suggests that vinegars, such as apple cider vinegar, can help reduce the effects of diabetes and prevent cardiovascular disease due to its antioxidant activity. Apple cider vinegar has high levels of a polyphenol called chlorogenic acid, which could help improve heart health by inhibiting the oxidation of bad LDL cholesterol.

Theres not enough recent and conclusive evidence to say that ACV is a body fat or weight loss solution, says Dr. Curtis. Overall, ACV is no magic bullet for weight loss based on the evidence at hand, says Dr. Curtis. However, if you use ACV to replace more calorie-dense salad dressings and marinades that you use often, it could help you lose weight by cutting calories, Cording points out.

Ultimately, its up to you. If you want to try ACV, stick with a tablespoon no more than twice daily, and always dilute it in eight ounces of water, recommends Palinski-Wade, which may increase the chances that it will boost your satiety and help keep your blood sugar steady.

If you cant stomach the idea of drinking vinegar, think about working it into your meals instead. Try drizzling ACV and olive oil over a salad or steamed veggies, says Palinski-Wade. Or add a tablespoon of ACV to a smoothie.

To maximize the health benefits, choose an ACV thats labeled raw and unfiltered. Unfiltered versions contain proteins, enzymes, and healthy bacteria from the vinegar starter or mother, Palinski-Wade says. Try Bragg Organic Unfiltered Apple Cider Vinegar or Spectrum Organic Unfiltered Apple Cider Vinegar.

As mentioned above, it may cause nausea or an upset stomach. And like all vinegar, ACVs high acidity can irritate your throat and strip tooth enamel, Johnston says. Plus, the acidity could bother you if you experience reflux, adds Rissetto. With that being said, its best to stick to the above recommendation of no more than a tablespoon twice daily, diluted in eight ounces of water. ACV should never be consumed straight, Palinski-Wade warns.

And if you already have gastroparesis (paralysis of the stomach), use caution. One study noted may help delay the process of gastric emptying in those with type 1 diabetes.

Definitely go slow with this one, Cording adds. I dont recommend doing a shot or anythingthat will really hurt your esophagus.

Ultimately, Cording says, whenever someone tells me that they want to be taking apple cider vinegar in liquid form or supplement form for weight loss, I usually try to steer them in another direction.

Marygrace Taylor is a health and wellness writer for Prevention, Parade, Womens Health, Redbook, and others. Shes also the co-author of Preventions Eat Clean, Stay Lean: The Diet and Preventions Mediterranean Kitchen. Visit her at marygracetaylor.com.

Original post:
Dietitians Explain Whether Apple Cider Vinegar Actually Works for Weight Loss - Prevention Magazine

Read More..

Be gone, toxins! Those three words sum up the main objective of many internal cleanses and detoxes. These quick-fix programs supposedly remove all sorts of icky stuff from your body to make you healthier.

Its easy to do, too: Just swap out some regular ol foods in favor of some special drinks, powders or smoothies, and then let the magic happen!

If you think that all sounds too good to be true well, you may be onto something. So, lets explore the world of cleanses and detoxes a little more with registered dietitian Kate Patton, MEd, RD, LD.

Fans of cleanses and detoxes often claim they experience benefits like:

So, how does this happen? The theory is that eliminating solid foods or specific food groups helps your body shed toxins gumming up your system. Detoxification diets and cleanses often recommend consuming primarily drinks like special water, tea or fruit and vegetable juices.

The idea is to give your digestive system a break, allowing it to heal and better absorb nutrients in the future, explains Patton. And most of the time, the ingredients suggested in a cleanse or detox arent necessarily bad for you.

The terms cleanse and detox are often used interchangeably. In some cases, theyre even merged in phrasing. (A detox cleanse, anyone?)

If there is a subtle difference, though, its this: Cleanses tend to focus more directly on your digestive system and literally flushing you out, while detoxes may take a broader approach that extends to your liver, kidneys and other organs.

There isnt exactly a mountain of scientific research proving that cleanses or detoxes offer the many claimed health benefits, reports the National Center for Complementary and Integrative Health (NCCIH).

Now, its true that a few small research studies show positive results for weight loss, insulin resistance and blood pressure but the research isnt quite rock solid, according to the NCCIH.

And various study reviews of detoxification diets raise more doubt than offer validation.

Bottom line? Be skeptical of health claims connected to cleanses or detoxes. Theyre just not likely to do what they say, says Patton.

While cleanses and detoxes may not work magic, there are some potential benefits, notes Patton. They include:

Theres a chance that trying a detox or cleanse may create a health issue instead of resolving one. Concerns about detoxification programs include:

Theres no shortage of cleanse and detox programs. Just go searching for ideas on TikTok. Its overwhelming. But here are a few of the more popular options and why they deserve some caution.

Consider green tea the official drink of superfoods. For proof, check out this medical literature review. It gushes about green teas ability to combat cancer, heart disease, high blood pressure and other health concerns,

Good stuff, that green tea but that doesnt mean drinking it by the gallon can cleanse your whole system and make you more radiant.

Too much green tea can cause issues, too. Drinking an excessive quantity of green tea or taking high dosages of green tea supplements is linked to arrhythmias, sleep disturbance, constipation, high blood pressure, rash and liver injury, warns Patton.

An entire industry has been built around the notion of cleaning out your system with a series of juices. The idea is that all those vitamins and minerals can kick-start your system by purging toxins and giving you a clean slate.

At least one study shows that because juicing is commonly associated with low consumption of calories, it can lead to some quick weight loss. But the effects arent likely to last.

Some people claim that drinking water laced with lemon, apple cider, cayenne pepper or other additives will do amazing things for you. Clearer skin! Weight loss! Better poops! The list goes on and on.

Lets start with the obvious: Theres nothing wrong with drinking water, which is super important for your body to function properly.

But a water detox drink? Meh. Its probably not going to do much for you. But if flavoring your water with a little cucumber or vinegar for that matter is your thing, go for it. Just dont expect any miracles, cautions Patton.

And be careful not to chug excessive amounts of water. Drinking too much can flush out electrolytes your body needs, says Patton. (Pro tip: If you drink so much water that your pee is constantly clear, youre overdoing it.)

Learn more about how much water you need a day.

Theres little proof that a planned cleanse or detox lives up to the promises and high expectations often connected to the concept.

In a way, too, youre trying to do something your body naturally does. Your digestive tract, liver, kidneys and skin break down toxins daily and get rid of them through your urine, stool and sweat.

Your body is built to take care of business, says Patton. If you fuel it with a balanced diet of whole foods such as vegetables, fruit, whole grains and legumes, itll help you get the results youre looking for without starting a special cleanse or detox.

More here:
Detox or Cleanse? What To Know Before You Start - Health Essentials

Read More..

Image by Getty / Futurism

As next-generation weight-loss treatments like Wegovy and Zepbound continue to fly off the shelves, scientists are busy working on a medicine that could mimic the effects of exercise.

As explained in an American Chemical Society press release, trials thus far on SLU-PP-332, the potentially groundbreaking compound in question, show that it seems "capable of mimicking the physical boost of working out."

"We cannot replace exercise; exercise is important on all levels," Bahaa Elgendy, an anesthesiology professor at Washington University Medical School in St. Louis who serves as the principal investigator of the new compound, said in the press release. "If I can exercise, I should go ahead and get the physical activity. But there are so many cases in which a substitute is needed."

Elgendy is slated to present at the ACS annual spring meeting this week about the compound, which has shown promising results and few side effects in rodent cells though as a University of Florida study about SLU-PP-332 from last fall noted, there will need to be more animal studies to test out its safety before human trials can be conducted.

All the same, it's taken years for scientists to go from theorizing about low side-effect "exercise mimetics" as the branch of potential workout-in-a-pill medications are called to actually conducting animal trials on them and beginning to prepare them for humans.

In an interview withFortune, Elgendy was optimistic about the many ways an SLU-PP-332 pill could help those who can't exercise due to illness or physical disability, or even those who've lost weight rapidly from weight-loss medicines but haven't shored up their muscles yet.

"It can complement exercise programs to give more benefits to patients as well," the doctor told the magazine. "Or it can be combined with the new wave of drugs: antidiabetic drugs and drugs that are used for obesity and weight loss."

SLU-PP-332 was, as the ACS press release notes, identified after more than a decade of study into specialized proteins known as estrogen-related receptors, or ERRs. After looking closely at the structure of these proteins and the molecules that bind them to others, Elgendy and his fellow scientists literallydesigned new molecules to synthesize and mimic the activation of ERRs hence the new compound.

Specifically, the compound is said to increase "a fatigue-resistant type of muscle fiber while also improving the animals' endurance when they ran on a rodent treadmill," which could make workouts easier and more effective once humans can take it, too.

It will be, as Elgendy toldFortune, at least five years before humans are able to take SLU-PP-332 as it continues to go through animal and eventual human trials but the prospect of a safe pill that mimics exercise is, for a lot people, worth the wait.

More on medicines of the future:Scientists Working on Drug to Indefinitely Delay Menopause

Link:
Scientists Working on Pill You Can Take Instead of Exercising - Futurism

Read More..

In the past few decades, practices like intermittent fasting and time-restricted fasting have gained wide acceptance as tools for weight loss and other (potential) health benefits. As is often the case, if a practice is proven to be effective, some people will presume it to be even more beneficial if it is taken to an extreme.

One of the extreme variations of fasting, which isnt new but has become popular thanks in part to celebrities like UFC President Dana White, is water fasting. The belief is that you can rapidly unlock tremendous physiological improvements by lengthening the time that your body subsists on only its most essential nutrient good old H2O.

Laura Douglass, MD, is a board-certified obstetrician-gynecologist with fellowship training in minimally invasive gynecologic surgery. She is an assistant professor of obstetrics and gynecology at the University of Chicagos Pritzker School of Medicine, where she is also the director of the Transabdominal Cerclage Program. Laura is a graduate of both the Wayne State University School of Medicine, and the residency program of the University of Chicago.

Water fasting is the act of depriving your body of any nutrients other than water for a set period. While terms like intermittent fasting or time-restricted fasting typically apply to fasts of less than 24 hours, water fasting generally refers to fasts lasting longer than 24 hours. In some extreme cases, these fasts may extend for multiple weeks. In his viral video highlighting his own experience, Dana White said his water fast lasted 86 hours.

Studies indicate that there are multiple reasons why you might consider it worth the potential risks to eliminate all food and other supplements from your diet and simply drink water.

[Read More: How Much Water Do You Really Need to Drink a Day?]

Many religious or cultural fasts include water as an option to consume, and short-term fasting for a few days would be unlikely to yield any downsides for a healthy adult, said Douglass. During a short-term fast, the body converts to breaking down fat stores to extract nutrients. The downside occurs when the fast goes for too long, at which point muscle wasting will occur.

The most obvious outcome of a water fast is losing body weight. By depriving your body of food altogether, you induce ketosis, during which your body turns to its fat stores for energy, and feeds off the resulting ketones instead of glucose. (1) Across multiple water-fast studies, participants dropped significantly, with more body fat lost than fat-free mass. (2)(3)

Water fasts have been credited with improving the moods of some study participants. Some shorter-term fasting studies have shown some links between fasting and reductions in anxiety, depression, and fatigue. (4) Also, test subjects in one water-only fasting study experienced reduced anxiety following fasting, although this effect was limited to older test subjects. (5)

If you suffer from high blood pressure, a water fast may help bring it back down (though never try anything without talking to your doctor first). A medically supervised water fast of 10 to 11 days resulted in the average test subject experiencing a drop in blood pressure of 33/13 mm Hg. (6) Moreover, the test subjects with the highest initial blood pressure readings experienced the steepest declines in blood pressure.

If you find yourself plagued by chronically high cholesterol, a water fast may offer a potential solution. Similar to the case with intermittent fasting, an extended water-only fast was demonstrated to lower LDL, HDL, and total cholesterol following refeeding. (7)

While low insulin levels are dangerous, high insulin levels are indicative of an overactive pancreas, and also a warning that type 2 diabetes might be looming. (8) Water-only fasting has proven to be an effective intervention for lowering blood sugar levels, thereby reducing the insulin present in the bodies of study subjects. In one study, the insulin levels of test subjects experienced a nearly three-fold plunge below baseline levels. (7)

While the aforementioned water-fast outcomes all sound like study-backed ways to enhance negative health conditions, thats only half of the story. In most cases, studies exploring the outcomes of water-only fasting have unearthed undeniably dangerous side effects of this type of fasting. If you ever intend to participate in a water-only fast, these risks to your well-being should be considered.

[Read More: 8 Natural Ways to Decrease Appetite]

A fast of only a few days would be unlikely to cause serious issues, but if it were prolonged, nausea and GI upset would be among the most mild problems that could happen, explains Douglass. This is especially true if negative consequences like muscle wasting occurred during the fast.

Extended water-only fasting deprives your body of macronutrients and micronutrients deemed essential for optimal energy production. Most study results suggest that fasting is either detrimental to athletic performance, or has no effect. (9)(10) However, there are no strong indications that your physical performance will improve once your body enters a fasted state.

As your body begins to recognize the loss of the nutrients it craves, you will probably experience a downturn in mood, or an increase in irritability. Micronutrients like B vitamins, vitamin D, magnesium, zinc, selenium, iron, calcium, and omega-3 fatty acids are all linked with optimal brain and nervous system function. Deficiencies of these nutrients have been linked with depressive symptoms. (11)

The results of at least one study found that fasting contributed to the practice of disordered eating. (12) For the record, the study in question specifically involved intermittent fasting and its effects on adolescents. However, it is worth considering the likelihood that regular water fasting might introduce you to a pattern of unhealthy dietary behaviors, like extended food avoidance.

[Read More: 9 Types of Diets How They Work and Pros & Cons]

As a consequence of an eight-day water fast, test subjects experienced several dangerous metabolic issues. This included low serum sodium levels, elevated uric acid levels in their blood, hypoglycemia, and aggravated ketogenesis. (3) Several of these conditions have been linked with diagnoses of gout and kidney stones.

While studies have shown that water-only fasting decreases insulin levels, they also indicate a subsequent increase in insulin resistance. (13)(14) In response to insulin sensitivity, your pancreas will make even more insulin, a general characteristic of prediabetes. As such, while water fasting may temporarily reduce the insulin present in your body, it may increase the likelihood of greater future insulin overproduction.

Eliminating nutrients from your diet means you will not get the recommended amount of protein to repair your muscle tissue after exercise. (15) As a result, lifting heavy weights during prolonged fasting will leave microtears in your muscle fibers without sufficient amino acids available to repair them. (16) This will lead to reduced muscle mass and muscle weakening over time.

[Read More: How Much Water Do You Actually Need While Training?]

Over the course of a five-day water-only fast, participants lost an average of 26 percent of their IGF-1, which is a hormone that contributes to tissue growth in adults, including muscle growth. In addition, participants in the study lost a significant number of B cells and T cells, both of which are white blood cells that are vital to warding off illnesses. (7)

If you participate in a fast lasting more than five days, you are at high risk for fatal refeeding problems. (17) Even if all goes well during your fast, low levels of potassium, phosphate, or magnesium are likely to bring about refeeding syndrome. This is a condition marked by adverse effects ranging from muscle weakness and vomiting to seizures, coma, and potential death.

[Read More: How To Stay Hydrated While Working Out]

BarBend deems all recommended macronutrients and most micronutrients essential to maintaining proper bodily functions. Therefore, we do not advise our readers to casually participate in water fasts. Even if you have been diagnosed with a medical condition for which water fasting has been deemed an appropriate medical intervention, a water fast should only be observed under the care of a licensed healthcare professional.

[Read More: Learn How to Make a Homemade Electrolyte Drink from a Certified Nutrition Coach]

As with most diets taken for quick weight loss, you probably wont sustain the losses for very long after the fast ends, advises Douglass. Going without food for long periods of time is dangerous, and the longer a fast goes, the more difficult it is to bring you out of it safely. And if youre doing all of this for long-term weight loss, a water fast is unlikely to give you a true edge.

While medically supervised water fasting appears to result in some physical benefits to those who follow it, results have been mixed. Any potential positive outcomes of water fasting appear to be accompanied by detrimental consequences. As such, you should exercise extreme caution before you choose to embark on a water fast, as there is an elevated risk that you may not emerge from such a fast completely unscathed.

Personally, I would never advise someone to begin a water fast, not even post-op patients, insists Douglass. Thats because early feeding especially of carbohydrates before and after surgery yields better recovery and return of bowel function, with less morbidity. I could never advise a healthy person to undertake such a dangerous course of action on their own.

If you still have questions about the safety and efficacy of water fasting, we provide clear answers for you here.

Study results indicate that you can lose significant weight by water fasting. Test subjects involved in one 10-day controlled water fast lost an average of 10 percent of their body weight, amounting to an average of 16 pounds per subject. (2) Moreover, a higher percentage of the weight lost consisted of body fat, and the majority of the lost body fat remained absent following post-fast refeeding.

According to expert opinion, a healthy person can survive for up to two months (in extreme cases) on water alone. (18) However, water fasts lasting longer than five days create circumstances under which refeeding must be conducted very carefully to avoid potentially fatal consequences. (17)

How you should break a water fast depends upon its length. The National Institute for Health and Clinical Excellence advises that refeeding begins at no more than 50 percent of your energy requirements if youve been fasting for over five days. (17) Furthermore, it is advised that refeeding begins only after your plasma electrolyte levels have been carefully measured by a medical professional in order to avoid adverse events.

Water fasting has many risks. During a water fast, you are likely to experience increased irritability, a reduction in energy, compromised muscle repair, potential kidney damage, and reduced levels of key hormones. Following the fast, you are also at risk of refeeding syndrome, which is a potentially fatal condition.

Featured Image: Oleggg / Shutterstock

See the rest here:
Water Fasting: What is It and is It Safe? - BarBend

Read More..

Everyone's weight-loss journey is a bit differentbut in general, you need to make some dietary changes to shed extra pounds. When switching your habits, you probably head to the supermarket to stock up on fresh fruit, veggies, and lean proteins like chicken. But while wandering the aisles, it can be tough to pick out other healthy options to eat. Making things more complicated, some products tout weight-loss effects when they're really "fake health foods" that can derail your progress, according to fitness expert Michael Smoak. Read on to find out which foods and brands he says to avoid if you're serious about weight loss.

RELATED:Fitness Coach Shares "3 Easy Steps" to Lose Weight Before Summer.

In a Jan. 7 TikTok video, Smoak (@HigherUpWellness) takes viewers on a trip through his local grocery store to showcase "fake health foods."

First up on his list of skips is Bolthouse Farms Protein Plus shakes.

"[If you tell me], 'Oh, I'm eating cleaner,' and I see one of these in your hands, I will slap it out of your hand and then slap you," Smoak jokes.

Even though the shake has protein, he notes that it also has 49 grams of sugar and a total of 400 calories.

"You can eat a sizable whole-food-based meal for 400 calories," Smoak says.

RELATED: Lose 50 Pounds by Following 2 Simple Rules, Successful Dieter Says. ae0fcc31ae342fd3a1346ebb1f342fcb

Next up on the list of "fake health foods" is Power Up Premium Trail Mix. According to Smoak, even though it promises "high energy," that doesn't necessarily make it a good choice.

"No, this isn't inherently bad food, but it is very calorie-dense for like, this much food," he says, holding up his hand in a small circle formation. On the back of the trail mix packaging, it lists the serving size as a quarter cup.

"So, if your goal is fat loss, put the [expletive] trail mix back," Smoak urges viewers.

Smoak also picks up a pack of Yoplay Original yogurt, which says it is "low fat" and an "excellent source of calcium" on the packaging. While this may have you believe you're starting your day with the healthiest choice, you'd be mistaken.

"Only 5 grams of protein and 20 grams of sugar," Smoak says, recommending that you swap out the Yoplait for Oikos Triple Zero Blended Greek Yogurt.

"Less calories, three times the protein," he says. "See how getting fit is just about raising your awareness? Little swaps like Yoplait for Oikoslike putting the [expletive] Bolthouse Farm juice down and just having a meal instead, or just a regular protein shake."

RELATED: Certain Foods Trigger Natural Ozempic-Like Weight Loss Effect, Doctor Says.

Smoak continues to stress paying attention to marketing ploysespecially if you're a fan of pistachios.

According to Smoak, if you regularly buy these nuts because the packaging advertises "protein," that's not actually the full truth.

"Pistachios and nuts are a fat source, not a protein source," he says. "I'm not yelling at you. I'm not mad at you. I'm mad at big food."

While some nutritionists say there are good choices in the cereal aisle, Smoak recommends avoiding it altogether.

"Anyand I mean anykind of cereal" is a fake health food, he says, listing common buzzwords like "made with real food," "good source of fiber," and "good source of calcium."

"Cereal is the worst thingwell, one of the worst thingsyou can start your day with," he tells viewers. "You should start every day, or the first meal of every day, high in protein. You know what cereal has none of? Protein."

For a good source of protein, consider swapping cereal for eggs, Smoak suggests.

RELATED:Walmart Shopper Reveals the 5 Frozen Foods He Ate to Lose 100 Pounds.

Rounding out his list, Smoak also cautions against buying juiceeven if you've always thought it's a healthy choice.

"If you're still drinking juice cause you think it's healthier, a good source of vitamins, you're almost too far gone," he says. "Luckily, you found this video. I got you."

Smoak advises viewers to stop drinking juices like Tropicana due to the sugar content.

"You know the only place real sugar occurs in nature? In fruit, bound up in fiber," he explains. "Orange juice is just sugar without the fiber. Not good for your blood sugar, not good for your energy, not good for your appetite, not good for you."

If these particular items aren't on your regular shopping list and you're still looking for tips to shop smarter, Smoak recommends shopping in certain areas of your local food store.

"Easiest tip in the world, if you wanna be healthiershop the perimeter of the grocery store," he says. "Meat is on the perimeter, fruits and vegetables are on the perimeter."

The items that might detract from your weight-loss journey tend to be in the middle aisles, so those are areas to "limit," Smoak cautions.

Best Life offers the most up-to-date information from top experts, new research, and health agencies, but our content is not meant to be a substitute for professional guidance. When it comes to the medication you're taking or any other health questions you have, always consult your healthcare provider directly.

Read the original:
If You Want to Lose Weight, "Avoid These Foods Like the Plague," Fitness Expert Says - Best Life

Read More..

Renew is a nutritional supplement thats getting a lot of attention lately. It claims to help with a few essential things: improving deep sleep, helping you burn fat, and improving your bodys metabolism.

It also claims to help you feel healthier and more energized overall. We know that sounds like a big promise, right? Thats why we decided to take a closer look.

Science has found that getting good sleep is essential for losing weight and keeping your body working well. Renew is supposed to help with that, and its why some people are excited about it. But were here to ask the big question: does it work?

Were going to do a detailed review of Renew. Well look at its ingredients, what science says about those ingredients, and what people whove used it think. So, if youre considering Renew, stick around, and lets find out!

Try Renew now and experience the difference!

You might think that youre doing okay as long as you get enough hours of sleep, but theres more to the story. Not all sleep is equal.

Your body is at work repairing itself when youre in deep sleep. This includes your brain, heart, immune system, and, yes, even metabolism. Deep sleep is when your body does maintenance work to keep you running smoothly. This is when the magic happens: fat-burning, fighting off aging, and boosting your memory and immune system.

However, getting into deep sleep isnt always easy, and without it, you might find it challenging to lose weight, age faster, and be more open to getting sick. Even your skin and appearance can be affected by not getting enough deep sleep. If your body is a smartphone, deep sleep is when it charges up. Without enough charge, it wont work as well.

Therefore, the big idea behind Renew is to help you get more of this special deep sleep. The research shows that if you can improve your deep sleep, you can improve almost everything about your health. You can burn fat more efficiently, slow down how fast you age, look better, and boost your memory.

Moreover, stress, eating habits, and even how much screen time you get can interfere with deep sleep. Renew aims to help your body overcome these obstacles, making it easier for you to dive deep into that restorative sleep you crave.

So, why is deep sleep so hard to come by? Were surrounded by screens that emit blue light, which can mess with our sleep cycles. Were stressed out, and our diets arent always great, which can affect our sleep. Thats why a little help from something like Renew can be a game-changer.

Click here to visit the official website for Renew >>>

If you stay away from chemical-laden supplements that promise you the world but also have tons of side effects, youre heard. The Renew Metabolic Regeneration Formula uses all-natural ingredients to boost your metabolism while ensuring your health is safe. Heres what this supplement is made of:

Withania somnifera, also known as Ashwagandha, is a plant that has long been used to help people relax and get better sleep. When it comes to deep sleep, this ingredient is a champ. It helps your body get into the kind of sleep where it recovers and rebuilds itself. Thats important because deep sleep is when your body does much of its repair work.

Withania Somnifera also gives your metabolism a little nudge. Think of your metabolism like a fire burning inside you. Sometimes, it burns slowly, and sometimes it burns fast. Withania Somnifera helps keep the fire burning just right, which can help you maintain a healthy weight.

Lastly, its good for your blood sugar levels. Keeping your blood sugar stable prevents you from hitting those energy highs and lows throughout the day.

Griffonia Simplicifolia helps you get that deep, restorative sleep your body craves. Then theres fat-burning. Griffonia Simplicifolia has your back in turning what you eat into energy instead of storing it as fat. Imagine it as a helpful buddy in the gym, encouraging you to push harder. And for heart health, this ingredient supports a system that keeps your heart beating happily and healthily without putting too much strain on it.

Get Renew now while its on sale limited time only!

L-theanine helps you get into deep sleep more easily and acts as a gentle nudge to your brain, telling it to slow down and get ready for restful sleep. This is super important because deep sleep is when your body does most of its healing and recharging. L-theanine also boosts cognitive function, which is just a fancy way of saying it helps your brain work better.

When it gets dark at night, your brain starts producing melatonin to tell your body its time to sleep. Adding a bit more melatonin can help you fall into deep sleep more smoothly. Melatonin also helps keep your blood pressure healthy. Stable blood pressure is key to preventing strain on your heart and arteries and keeping your cardiovascular system running smoothly. Melatonin also supports your immune system. It helps your body fight off germs and stay healthy.

Zinc is essential for helping you get into deep sleep. Imagine zinc as a little helper that tells your body, Hey, its time to rest and repair. This is crucial because, during deep sleep, your body fixes itself up, making you ready for the next day. It is also a big player in keeping your immune system strong. It helps your body fight colds, the flu, and other illnesses. One Italian study found that in combination with melatonin and magnesium, zinc helped fight insomnia.

Magnesium works a bit like zinc, helping your brain understand its time to wind down and get ready for quality sleep. It also ensures you fall asleep in a healthy, natural way and stay asleep so your body can do its nightly maintenance work. Magnesium is also super important for your heart. It helps your heart beat steadily and keeps your blood pressure in a good range.

Arginine is an amino acid that plays a significant role in how your body burns energy and stays fit. Think of it as a spark that helps keep your metabolism running smoothly. This means your body can use the food you eat more efficiently, turning it into energy instead of storing it as fat.

Besides helping with metabolism, arginine is excellent for your blood flow. This ensures that blood can move quickly throughout your body, delivering oxygen and nutrients to where theyre needed most.

Buy Renew Before its SOLD OUT >>>

Lysine helps your body turn food into energy, ensuring you have the fuel you need to get through your day. With lysines help, your metabolism works like a well-oiled machine, efficiently using what you eat for energy rather than storing it.

This ingredient also keeps you feeling more energetic and ready to tackle whatever comes your way, from a busy workday to a workout session.

Gaining control of your health gets easier when you balance your sleep cycle and give your body enough rest. Since Renew is made from all-natural ingredients, here are some benefits it promises to bring along:

Boosting your metabolism means your body gets better at converting food into energy. This is crucial because a fast metabolism can help you feel more energetic and lively throughout the day; improving your metabolism, youre helping your body use nutrients more efficiently and keep your energy levels high.

Burning off body fat is all about helping your body use its stored energy most effectively. Its like when your body uses the extra fuel in the tank. This process is vital to losing weight and shaping up. By focusing on burning off body fat, youre encouraging your body to tap into those reserves and convert them into energy. This requires a combination of good nutrition, regular exercise, and sometimes extra help from supplements. The goal is to get your body to a place where its efficiently using its stored fat for energy, leading to a leaner, healthier you.

Renew: Get the benefits youve been looking for!

Having incredible all-day energy means feeling awake, alert, and ready to tackle whatever the day throws at you, from the moment you get up until its time to wind down. Its about saying goodbye to those afternoon slumps or needing countless cups of coffee to keep going. This energy boost isnt about a quick fix but sustaining a steady level of vitality throughout the day. It helps you do your activities, enjoy your hobbies, and still have the zest to spend quality time with loved ones without feeling wiped out.

Restoring memory and cognitive function is about sharpening your mind, making remembering details easier, learning new things, and staying focused. Imagine your brain as a sponge ready to soak up information and retain it without effort. Improving your memory and cognitive skills means less forgetting where you left your keys and more effortlessly keeping track of important dates, names, and tasks.

Turning back the clock means helping your body feel and act younger than it is. Its not about magic potions or time travel but about giving your body the support it needs to function at its best. This includes better energy, sharper thinking, and a feeling of vitality that you might have thought was behind you.

Healthy skin, bright eyes, and vibrant energy are signs that your body is getting what it needs to repair and rejuvenate itself. Its the kind of renewal that makes people notice youre glowing but cant quite put their finger on why.

Renew is available online from the official website. Several packages are offered, with discounts increasing if you order in bulk.

A 60-day money-back guarantee covers all orders. If you have any questions about the return policy or anything else, please get in touch with customer service for more information.

A: Taking this supplement before bed is recommended so your body can absorb its nutrients well while you sleep.

A: No, its not a standalone weight loss solution. A healthy diet and regular exercise are still vital to shedding pounds. Think of Renew as a supportive friend, not the whole solution.

Read what others are saying and decide for yourself >>>

A: Its always smart to chat with your doctor before starting any new supplement, especially if youre already taking medications.

The idea behind Renew is that it could help you get better sleep, feel more energized during the day, and maybe even look a bit younger. But, and this is important, its not a miracle worker. Sure, its a good supplement, but dont expect it to cure serious stuff like diabetes or magically make you drop pounds overnight without any effort.

Renew could give you a nudge in the right direction, especially if you want to improve your sleep or boost your metabolism. But remember, you still have to eat right, exercise, and take care of yourself in all the usual ways.

Visit the official website to learn more today!

The news and editorial staff of Sound Publishing, Inc. had no role in the preparation of this post. The views and opinions expressed in this sponsored post are those of the advertiser and do not reflect those of Sound Publishing, Inc.

Sound Publishing, Inc. does not accept liability for any loss or damages caused by the use of any products, nor do we endorse any products posted in our Marketplace.

See the rest here:
Renew Reviews - Does It Really Work For Fast Weight Loss? (March 2024 Urgent Update) - Peninsula Daily News

Read More..

Timing your meals around the clock with intermittent fasting may not boost longevity, a controversial new study suggests.Sasithorn Phuapankasemsuk/Getty Images

A new study links intermittent fasting to a higher risk of early death instead of longevity.

Some experts are skeptical, citing major limitations with the study like other lifestyle variables.

It's too early to say if fasting has long-term risks, so focus on what you eat instead of when.

Intermittent fasting may not be the key to longevity after all and may even be linked to dying earlier, according to controversial new research.

Once one of the hottest topics in longevity research, limiting your eating to a specific window of time each day with intermittent fasting has been touted as a way to reduce your "biological age" and extend your life.

That's why the authors of a new, as-yet-unpublished study about intermittent fasting were surprised to find it was linked to a higher risk of dying of cardiovascular disease, the lead researcher told Business Insider.

While there's not yet enough evidence to say intermittent fasting is risky, the findings suggest we may have a lot more to learn about whether it's good for our health in the long run.

Fasting is popular among longevity enthusiasts who believe it can help you stave off age-related diseases, so you feel younger for longer. They are backed by studies that found fasting has health benefits such as reducing blood pressure, helping manage weight, balancing blood sugar, and more.

However, some rigorous studies on intermittent fasting have found mixed results: some suggest it's no better for you than other diets, and isn't worth the side effects like hunger.

The long-term effects of fasting hadn't been as well studied, said Victor Wenze Zhong, co-author of the most recent study and professor at Shanghai Jiao Tong University School of Medicine in China.

Zhong's team looked at data from more than 20,000 American adults, comparing their self-reported eating habits to their rates of illness and death over an average of eight years.

Story continues

The researchers expected to find that people who only ate within an eight-hour window i.e. people who follow the 16:8 diet would have a lower risk of dying during the study, and better heart health. That's what other studies had found, after all.

What they found was that people who self-reported fasting for 16 hours a day were 91% more likely to die of cardiovascular illness during the study than their peers who ate during a longer window of time or didn't fast.

It's too early to say if intermittent fasting causes a higher risk of cardiac death since the study is observational and so far only suggests a link

The findings are part of preliminary research that will be presented at the American Heart Association Scientific Sessions this week in Chicago. The study has also been submitted to but has not yet been published in a peer-reviewed journal.

Judging by the summary alone, independent experts are skeptical.

For one thing, the study analyzed participants' diets based on just two days worth of surveys on their eating habits.

"Two days of diet record data are not at all reflective of an individual's regular eating pattern this is a major limitation to the study," Krista Varady, a professor of nutrition at the University of Illinois Chicago who has published extensive research on fasting, told Business Insider.

Varady also noted that the study didn't account for lifestyle factors like exercise, socioeconomic status, alcohol and tobacco use, and other variables that can make a major difference in heart disease risk.

Other researchers were more blunt in their assessment of the study.

"So much is unclear about this study.In particular, why were the particular two days chosen to measure times of eating?How do they know whether food was eaten outside the 8-hour window and just not entered in the questionnaire?" David Spiegelhalter, emeritus professor of statistics at the University of Cambridge, said in a statement. "This abstract should not have been graced with a press release."

Some experts believe this may be a thread worth pulling.

More specific data could help scientists understand how fasting may affect our health over time, according to Christopher D. Gardner, a Stanford professor, and chair of the writing committee for the American Heart Association's 2023 scientific statement, who was not involved in the study.

"Overall, this study suggests that time-restricted eating may have short-term benefits but long-term adverse effects," Gardner said in a press release.

For example, Zhong's team said people on fasting diets tended to have lower muscle mass than those who didn't fast. Maintaining lean muscle is a crucial factor in healthy aging, and eating too little, or fasting for too long, can make it harder to build or maintain muscle.

"Loss of lean body mass has been linked to a higher risk of cardiovascular mortality," Zhong said. "This will be an exciting research question, but we really do not know much right now."

To follow up, Zhong wants to look at what people eat, not just when they eat, since the study results suggest people who fasted tended to have a lower diet quality than people who didn't fast.

For now, there's good evidence that focusing on eating the right things, like plenty of protein, fiber, and other nutrients, can be a major tool in living a long, healthy life as we wait for future fasting research to offer some clearer answers.

Getting enough of these nutrients could be key to mitigating potential side effects to make fasting safer.

As for proven methods to eat for a healthy heart, the Mediterranean diet and DASH diet are evidence-based ways to lower your blood pressure and reduce your risk of heart attack, stroke, and heart disease.

Read the original article on Business Insider

Read more:
A controversial study says intermittent fasting may shorten your lifespan. It shows how little we really know about the ... - Yahoo News UK

Read More..

Romina BM / Unsplash

When you hear of the Military Diet plan, you likely assume it is something that members of the armed services follow. However, the diet is actually not even associated with the military! It is a strict way of eating that has been popularized on social media.

The Military Diet is designed to be a quick fix for weight loss a way to lose a significant amount of weight rapidly. As such, there are real concerns about the safety and sustainability of the Military Diet.

Whether youve seen the viral posts on social media of people touting their weight loss success stories on the Military Diet or want to lose weight quickly (we caution you against that) and want to learn more about the Military Diet, keep reading for our guide to the Military Diet, including what the diet entails and whether the Military Diet is safe and effective.

The Military Diet is a fad diet that is purported to help you lose weight rapidly up to 10 pounds (4.5 kg) in one week and 30 pounds in one month by restricting calories and revving your metabolism. This diet is high in protein and low in calories, fat, and complex carbohydrates.

The metabolic boost is said to come from consuming certain combinations of foods prescribed on the meal plan. The Military Diet only consists of modifying what you eat and drink. It is a free program, and there are no supplements to take or specific products to buy.

The Military Diet is a version of a crash diet as well as a macro version of intermittent fasting. It involves following a calorie-restricted diet for three days, followed by four days of free eating. That said, the four days of free eating still have a set meal plan, but its less restrictive than the first three days.

Participants are encouraged to follow this weekly pattern for a full month (three days of restricted eating followed by four days off).

During the three-day restricted phases of the diet, your food intake is limited to three meals (breakfast, lunch, and dinner) with no snacks between meals. The total daily calorie intake comes out to approximately 1,100-1,400 calories (1,400 calories on day one, 1,200 calories on day two, and 1,100 calories on day three), which classifies the Military Diet as a low-calorie diet. Note that any dietary pattern that limits daily caloric intake to 800-1,200 calories is classified as a low-calorie diet.

Moreover, theres a recommended meal plan for the off days, but those plans still only provide around 1,500 calories per day.

The Military Diet guide involves two phases: a three-day restricted eating meal plan and a four-day less restrictive eating plan. During the restricted phase, you can only eat 16 foods. In other words, your three meals are confined to the same choices of 16 potential foods, and you can select what you want to eat from these foods.

The foods permitted on the Military Diet include the following:

The Military Diet encourages you to drink water or herbal tea. You are also permitted to drink caffeinated tea or coffee up to twice per day, but you cannot add creamers, sugars, or other sweeteners.

There is some flexibility in what you eat, but if you follow the recommendations, this is what the meal plan looks like on the Military Diet.

Breakfast

Lunch

Dinner

Breakfast

Lunch

Dinner

Breakfast

Lunch

Dinner

For those following a plant-based diet (vegans and vegetarians, for example), the three-day meal plan for the Military Diet consists of the following:

Breakfast

Lunch

Dinner

Breakfast

Lunch

Dinner

Breakfast

Lunch

Dinner

After the three-day restricted phase on either the omnivorous or plant-based version Military Diet, you can theoretically eat whatever you want as long as you follow a healthy eating plan. That said, there is a suggested 1,500-calorie diet to follow.

There are no research studies demonstrating the efficacy of the Military Diet. However, a calorie deficit is required for weight loss, so theoretically, its possible to lose weight on the Military Diet, provided your metabolic needs exceed the number of calories youre consuming (1,100-1,400 per day).

However, the Military Diet purports that participants can lose up to 10 pounds in a week. Its important to note that this is neither healthy nor true fat loss. A healthier and more reasonable goal is to lose one to two pounds per week.

While some people could lose 10 pounds according to the scale, much of this is just water weight rather than fat loss. To lose one pound of body fat, you have to create a deficit of 3500 calories, which essentially means you have to eat 3,500 calories less than you burn. Therefore, to lose 10 pounds of fat, you have to create a 35,000-calorie deficit per week. This equates to 5,000 calories per day, which is frankly nearly impossible.

You would have to be exercising intensely for the majority of the day and consuming next to nothing, which would not be sustainable, advisable, or healthy. So, although you can lose weight and lose some fat on the Military Diet, much of the downward movement you see on the scale is a loss of water from consuming less salt, sugar, alcohol, processed food, and overall food mass.

As mentioned, the Military Diet is a low-calorie diet since it restricts the caloric intake to around 1,200 calories per day. This intake falls well below the recommended daily caloric intake for adults according to the 2020-2025 United States Dietary Guidelines. Under these recommendations, adult men should aim for a minimum of 2,200to 2,400 calories, while adult females should aim for 1,600 to 1,800 calories per day.

The Military Diet also includes highly processed foods like hot dogs, saltines, and vanilla ice cream with low nutritional value and it contains very little fiber.

If you choose to follow the Military Diet plan, be sure to keep a close watch on your overall health (its always a good idea to check in with your doctor before starting any new diet plan), as the restrictive nature of the Military Diet does carry some potential risks.

Because people adhering to the Military Diet can have some nutrient deficiencies, complications like weakness and fatigue can be common. Your mental state can also be impacted, leading to irritability, mood swings, and feeling stressed out. In some extreme cases, people who become overly obsessed with restricting their caloric intake can develop anxiety about their eating habits, which, in some extreme cases, can lead to eating disorders. Keep reading for a more sensible and sustainable approach to long-term weight loss.

A more sensible and sustainable approach to weight loss than the restrictive Military Diet is to follow a calorie-controlled diet with a moderate caloric deficit created through reducing calorie intake and an increase in exercise. For example, to lose one pound of fat per week, you need to create a daily caloric deficit of 500 calories, which can be accomplished by increasing your physical activity to expend an additional 250 calories and reducing your current caloric intake by 250 calories. In terms of your diet, focus on nutritious, whole, unprocessed foods like vegetables, fruits, lean proteins, eggs, low-fat dairy, nuts, seeds, and healthy oils.

Read more from the original source:
Everything you need to know about the Military Diet plan - The Manual

Read More..

Contact Us Today

Page 20«..10..19202122..3040..»

Home » Page 20