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Oct 20

Popular Condiments That Make You Gain Weight, According to Experts – Yahoo Canada Shine On

The perfect condiment can work wonders on a lackluster meal. But if you're looking jazz up that bland grilled chicken dinner and you're hoping to stick to your healthy diet, you'd be wise to think twice before splashing it with any old bottle of ranch dressing lurking in your fridge.

"Many people don't take into consideration the nutritional value of their condiments," says Claudia Hleap, MS, RD, LDN, a registered dietician based in Philadelphia. "People may be surprised to see how quickly the calories and carbohydrates in certain condiments can add up."

In fact, your favorite dipping sauces and dressings can be secret belly-fat bombs that are loaded with all sorts of added sugars, trans fats, and excess sodium. "My clients often can't understand why they can't lose weight," says Lynell Ross, a nutritionist, health and wellness coach, and certified personal trainer with Education Advocates. "They're overlooking [the condiments]the 'little extras' that lead to unsuspecting weight gain."

Want to avoid those little extras holding you back? Read on, because here is the ultimate condiment-aisle Hall of Shame, straight from the top health experts. And for our complete guide to condiments, don't miss our roundup of The All-Time Best&Worst Condiments at the Grocery Store.


salad dressing aisle in the store

You can ruin any healthy salad by opting for the wrong dressing, and you may be surprised to learn which dressings are really bad for you. "Light dressings are the worst!," says Laurell Eden, a weight-loss coach and founder of Body Up Coaching. "If you're trying to lose weight, don't eat the 'light' or 'low fat' version of anything!"

As Eden notes, many low-fat salad dressings may come as advertisedbut they'll also come with plenty of sugar. "It's not the fat that's bad for you," she says.

According to a now-famous study by Purdue University, eating a little bit of fat with your salad actually helps the body absorb the vegetables in a healthier way. So read the label closely, and be on the lookout for red flags such as corn syrup, hydrogenated oils, and other insidious ingredients. And for more on which salad dressings you should avoid, don't miss this list of The Worst Salad Dressings on the Planet!


mayonnaise in jar with spoon

"When teaching health classes, I use food demonstrations to illustrate how quickly fat and calories can add up," says Lynell Ross, of Education Advocates. "One of the highest-calorie, highest-fat food condiments is mayonnaise. It's also full of sodium, which can lead to weight gain."

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In mayo, one little tablespoon can amount to 90 calories and 10 grams of fat. "Toss one cup to dress your coleslaw, potato, or tuna salad, and you add 1,440 caloriesplus an additional 160 fat grams and half of your daily recommended amount of sodium," says Ross. For healthier mayo alternatives, see our complete list of The Best&Worst Store-Bought MayonnaisesRanked!


alfredo pasta with garlic bread

Whether you are getting a big sub sandwich, a bowl of pasta, or another meal where sauce can be added, creamy sauces tend to sneak up on you. "While they add great flavor and mouthfeel, they often bringing meals well above 1,000 total calories!," says Brian St. Pierre, MS, RD, CSCS, Director of Performance Nutrition at Precision Nutrition. "Instead, try to order pasta with red or light white wine sauces." For more pasta sauces to avoid, see this definitive ranking of The Worst Pasta Sauces on the Planet.


"For people monitoring and limiting their carbohydrate intake, I always make them aware of the sugar content in barbecue sauce," says registered dietician Claudia Hleap MS, RD, LDN. "Heinz BBQ sauce contains 150 calories and 18 grams of carbohydrates for a 2-tablespoon serving! As a reference point, the average woman should consume approximately 30-45 grams carbohydrates per meal and the average man should consume approximately 30-60 grams carbohydrates per meal."


Tartar sauce with fish sticks and lemon wedges on a plate

The ultimate seafood condiment may be derailing your weight-loss plans. "Just two tablespoons has about 140 calories, and the ingredients of tartar sauce often include high-fructose corn syrup, lemon juice concentrate, and natural flavors," saysLisa DeFazio, MS, RD, a dietitian and author of the Women's Health Big Book of Smoothies and Soups.


Toaster waffles with syrup butter and orange juice breakfast

Many popular maple syrup brands on grocery store shelves call their products "syrup," but these gooey concoctions are primarily composed of high fructose corn syrup, artificial flavors, and caramel colorall ingredients that have been connected to a slew of health issues, from liver disease to cancer.


bowl of teriyaki sauce

Few sauces instantly elevate chicken, salmon, and beef quite like teriyaki sauce. Unfortunately, that flavor comes at a high cost. Your favorite Asian-themed sauce may be jam-packed with high fructose corn syrup and sodium. So remember to always opt for the "low-sodium" option, if you choose to indulge.


kens buttermilk ranch dressing

A single tablespoon of ranch dressing usually contains more calories and fat than your standard-issue chocolate-chip cookie. In the case of Ken's Buttermilk Ranchour winner of the worst salad dressing on the planettwo tablespoons contains 200 calories and 19 grams of fat. Throw in the soybean oil and things like "natural flavor," and you'll definitely want to opt for any other salad-dressing alternative. For help there, see these 10 Healthy Salad Dressings to Buy Right Now.

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Popular Condiments That Make You Gain Weight, According to Experts - Yahoo Canada Shine On

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Oct 20

Navratri 2020: Say hello to healthy eating and goodbye to unwanted body fat with 5 simple diet … – Hindustan Times

The ongoing festive week of Navratri has already kicked up the spirit of indulging in mouthwatering thalis post the traditional fasting and performing the rituals. Amid the season change and a higher possibility of seasonal infections, it is important to practice moderation and indulge in healthy eating so as to keep the gut light and healthy and increase the metabolism and immunity while cleansing your body with the right food.

To get rid of the body toxins or if you are looking to lose weight and unwanted body fat while you fast, it is not compulsory to stick only to salads instead eat sensibly by experimenting with low-calorie platter and dont let your fasting ruin your diet. Eat small meals at regular intervals to keep your metabolism fast and drink plenty of water to stay well hydrated.

Here are some simple and perfect diet plans to follow during fasting so as to say hello to healthy eating and goodbye to unwanted body fat during Navratri 2020:

1. Breakfast:

Either have a fruits shake with wet almonds or fruits with skimmed milk instead of full cream milk. Since fruits have healthy sugar fructose and seasonal fruits are known to supercharge your metabolism by boosting the immunity and fiber, iron and B6 intake, it is essential to be fruit-friendly this Navratri. You can also opt for Amaranth porridge for breakfast with nuts or milk or cook it as namkeen dalia with lots of vegetables since Amarnath is the best protient origin and one of the most promising unexploited food and folder crops.

2. Mid-morning:

Drink green tea with water or lemon water with fruits or coconut water with fruits or buttermilk to work as a great detox for your body.

3. Lunch:

Eat baked sabudana tikkis with veggies and curd or grilled vadas with mint spicy chutney or Kuttu chapatti with vegetables and salad with raita or samak rice with vegetables and salad since samak rice are very easy to digest. On the other hand, limit your potato intake to about twice a week and replace fried aloo-chat with boiled aloo-chat and puri or pakodas made from Kuttu atta with Kuttu ki roti. On the contrary, instead of using kuttu ka atta you can also use rajgira flour to make rotis since it is lighter and low in calories. Drink a cup of hot green tea post lunch.

4. Evening snacks:

Do not over eat packed namkeens since they are high in salt and fat content. Instead, try healthy snacking with drink green tea while munching on baked chips or roasted makhana or baked namkeen or mix of nuts like almonds/ raisins/ walnut /roasted peanuts, etc. Go for sabudana khichdi, bhel, makahans and chana and do not opt for processed juice nor tea and coffee as caffeine can make you dehydrated nor unhealthy snacks like pooris, pakoras and chips.

5. Dinner:

The last platter for the day should be paneer tikka with vegetables or simply skimmed milk with fruits or a bowl of vegetables and salad or pumpkin and bottle gourd soup with vegetables. Roast, grill or bake vegetables instead of deep-frying them. You can also eat baked sweet potato cutlets with hung curd dip for dinner or paneer stuffed amaranth cheela or rajgira roti with cucumber raita or samak and peanuts rice as your last meal before bed.

Remember to binge on a healthy platter minus kilos of guilt.

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Oct 20

How fasting affects your heart and blood pressure – Times of India

Before fasting, you should gain enough knowledge about how it is done, what you should have when breaking the fast and what are the things you need to take care of to avoid any complications. The 4 basic things that you need to know about fasting are:

Keep your fasting period short: Do not fast for more than 24 hours at a stretch. Doing so may not be good for health.

Stay hydrated: Drink plenty of water to keep yourself hydrated. Dehydration can lead to headache, constipation and fatigue.

Don't break the fast with a feast: When you break the fast, eat a small meal first full of protein and healthy nutrients. Ending your fast with a feast will make you feel sluggish.

Do not fast if you are not feeling well: If you are feeling unwell then skip fasting. Your health is the most important thing.

Do not engage in high impact activity: Your energy levels are generally low on fasting days and engaging in any kind of physical activity can make you feel weak.

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Oct 20

HGH Significantly Increases the Adult Height of Children With Idiopathic Short Stature – Gilmore Health News

One of the most essential hormones for normal development and growth in children for attaining a normal stature is the growth hormone. A number of different studies have demonstrated the importance and significance of recombinant growth hormone in treating children with a deficiency of GH. Children having Idiopathic short stature almost invariably fail to attain normal adult growth and height. Recombinant Human Growth Hormone also known as (rhGH) can aid these children in achieving adult stature.

Read Also: How To Grow Taller With HGH, Limb Lengthening Surgery And Exercise

Measuring A Childs Height

The main objective of this study was to conduct research that could analyze the children with ISS. For this purpose, 123 children were treated with the standardized doses of rhGH hormone. The standard dose for triggering the adult growth in children was taken as 0.320.03 mg/kg a week. This research aimed to compare various sub-groups of children suffering from, non-familial short stature and familial short stature, normal and delayed puberty. All of the assessment was made by comparing 305 historical controls that remained untreated. This was done by randomized and non-randomized studies and these studies were done as 9 different categories.

Read Also: How To Grow Taller With HGH, Limb Lengthening Surgery And Exercise

The results of the study were obtained from 88 children including males and females, all of whom attained adult height. This finding was seen after providing the children with the regular supplemental doses of Growth Hormone. However, while analyzing familial and non-familial short-stature, it was observed that the non-familial short stature was severe in a significant manner than the familial short stature. Generally, there was no difference in normal and delayed puberty levels while examining all the sub-groups, instead of the non-familial and familial subgroups cohorts of short stature. This was useful for interpreting the benefit in treatments where the number is not known for the children having short stature in familial subgroups. Also, the treated subjects or controls are unknown in these studies.

Read Also: Height Significantly Impacts Quality Of Life, According to Study

The main aim of the study was to provide the children with treatments of growth hormone so that they could attain normal adult height. The experience from this study and research was proved as positive because the height and growth of the children were normalized after getting treatment with the growth hormone during their childhood. The study ended with both of the main purposes of the study being attained by providing the children with appropriate growth hormone during their childhood years.

Thus, children with idiopathic short stature can be treated if they are provided with standardized quantities of recombinant human growth hormone during their childhood. Recombinant growth hormone helps them grow taller ensuring they attain heights of normal adults. The benefits obtained by the supplemental growth hormone was found to be dependent on the dose of hormone. For instance, a higher level of growth was reported if the children were given a higher dose of the recombinant human growth hormone and vice versa. The number of studies, however, was quite limited in this field of research. As already mentioned, the topic has controversies mainly due to a lack of sufficiently large scale research.

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Oct 20

Global HGH Biosimilars Market How the Market has witnessed Substantial Growth in recent years? – Eurowire

HGH Biosimilars Market

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Oct 20

Electro-Optical/Infrared (EO/IR) Systems Market Trend,COVID-19 Impact,Current Industry Figures With Demand By Countries And Future Growth – Weekly…

LOS ANGELES, United States: QY Research has recently published a research report titled, Global Electro-Optical/Infrared (EO/IR) Systems Market Report, History and Forecast 2015-2026, Breakdown Data by Companies, Key Regions, Types and Application. This report has been prepared by experienced and knowledgeable market analysts and researchers. It is a phenomenal compilation of important studies that explore the competitive landscape, segmentation, geographical expansion, and revenue, production, and consumption growth of the global Electro-Optical/Infrared (EO/IR) Systems market. Players can use the accurate market facts and figures and statistical studies provided in the report to understand the current and future growth of the global Electro-Optical/Infrared (EO/IR) Systems market.

The report includes CAGR, market shares, sales, gross margin, value, volume, and other vital market figures that give an exact picture of the growth of the global Electro-Optical/Infrared (EO/IR) Systems market.

Competitive Landscape

Competitor analysis is one of the best sections of the report that compares the progress of leading players based on crucial parameters, including market share, new developments, global reach, local competition, price, and production. From the nature of competition to future changes in the vendor landscape, the report provides in-depth analysis of the competition in the global Electro-Optical/Infrared (EO/IR) Systems market.

Key questions answered in the report:


1 Market Overview of Electro-Optical/Infrared (EO/IR) Systems1.1 Electro-Optical/Infrared (EO/IR) Systems Market Overview1.1.1 Electro-Optical/Infrared (EO/IR) Systems Product Scope1.1.2 Market Status and Outlook1.2 Global Electro-Optical/Infrared (EO/IR) Systems Market Size Overview by Region 2015 VS 2020 VS 20261.3 Global Electro-Optical/Infrared (EO/IR) Systems Market Size by Region (2015-2026)1.4 Global Electro-Optical/Infrared (EO/IR) Systems Historic Market Size by Region (2015-2020)1.5 Global Electro-Optical/Infrared (EO/IR) Systems Market Size Forecast by Region (2021-2026)1.6 Key Regions, Electro-Optical/Infrared (EO/IR) Systems Market Size YoY Growth (2015-2026)1.6.1 North America Electro-Optical/Infrared (EO/IR) Systems Market Size YoY Growth (2015-2026)1.6.2 Europe Electro-Optical/Infrared (EO/IR) Systems Market Size YoY Growth (2015-2026)1.6.3 Asia-Pacific Electro-Optical/Infrared (EO/IR) Systems Market Size YoY Growth (2015-2026)1.6.4 Latin America Electro-Optical/Infrared (EO/IR) Systems Market Size YoY Growth (2015-2026)1.6.5 Middle East & Africa Electro-Optical/Infrared (EO/IR) Systems Market Size YoY Growth (2015-2026) 2 Electro-Optical/Infrared (EO/IR) Systems Market Overview by Type2.1 Global Electro-Optical/Infrared (EO/IR) Systems Market Size by Type: 2015 VS 2020 VS 20262.2 Global Electro-Optical/Infrared (EO/IR) Systems Historic Market Size by Type (2015-2020)2.3 Global Electro-Optical/Infrared (EO/IR) Systems Forecasted Market Size by Type (2021-2026)2.4 Ultraviolet2.5 Near Infrared2.6 Short Wavelength Infrared2.7 Medium Wavelength Infrared2.8 Long Wavelength Infrared 3 Electro-Optical/Infrared (EO/IR) Systems Market Overview by Application3.1 Global Electro-Optical/Infrared (EO/IR) Systems Market Size by Application: 2015 VS 2020 VS 20263.2 Global Electro-Optical/Infrared (EO/IR) Systems Historic Market Size by Application (2015-2020)3.3 Global Electro-Optical/Infrared (EO/IR) Systems Forecasted Market Size by Application (2021-2026)3.4 Airborne Military3.5 Land Military3.6 Marine/Naval Military3.7 Commercial 4 Global Electro-Optical/Infrared (EO/IR) Systems Competition Analysis by Players4.1 Global Electro-Optical/Infrared (EO/IR) Systems Market Size (Million US$) by Players (2015-2020)4.2 Global Top Manufacturers by Company Type (Tier 1, Tier 2 and Tier 3) (based on the Revenue in Electro-Optical/Infrared (EO/IR) Systems as of 2019)4.3 Date of Key Manufacturers Enter into Electro-Optical/Infrared (EO/IR) Systems Market4.4 Global Top Players Electro-Optical/Infrared (EO/IR) Systems Headquarters and Area Served4.5 Key Players Electro-Optical/Infrared (EO/IR) Systems Product Solution and Service4.6 Competitive Status4.6.1 Electro-Optical/Infrared (EO/IR) Systems Market Concentration Rate4.6.2 Mergers & Acquisitions, Expansion Plans 5 Company (Top Players) Profiles and Key Data5.1 Lockheed Martin Corporation5.1.1 Lockheed Martin Corporation Profile5.1.2 Lockheed Martin Corporation Main Business5.1.3 Lockheed Martin Corporation Products, Services and Solutions5.1.4 Lockheed Martin Corporation Revenue (US$ Million) & (2015-2020)5.1.5 Lockheed Martin Corporation Recent Developments5.2 Leonardo S.p.A.5.2.1 Leonardo S.p.A. Profile5.2.2 Leonardo S.p.A. Main Business and Companys Total Revenue5.2.3 Leonardo S.p.A. Products, Services and Solutions5.2.4 Leonardo S.p.A. Revenue (US$ Million) (2015-2020)5.2.5 Leonardo S.p.A. Recent Development and Reaction to Covid-195.3 Elbit Systems Ltd.5.5.1 Elbit Systems Ltd. Profile5.3.2 Elbit Systems Ltd. Main Business5.3.3 Elbit Systems Ltd. Products, Services and Solutions5.3.4 Elbit Systems Ltd. Revenue (US$ Million) & (2015-2020)5.3.5 L-3Harris Technologies Recent Developments5.4 L-3Harris Technologies5.4.1 L-3Harris Technologies Profile5.4.2 L-3Harris Technologies Main Business5.4.3 L-3Harris Technologies Products, Services and Solutions5.4.4 L-3Harris Technologies Revenue (US$ Million) & (2015-2020)5.4.5 L-3Harris Technologies Recent Developments5.5 BAE Systems PLC5.5.1 BAE Systems PLC Profile5.5.2 BAE Systems PLC Main Business5.5.3 BAE Systems PLC Products, Services and Solutions5.5.4 BAE Systems PLC Revenue (US$ Million) & (2015-2020)5.5.5 BAE Systems PLC Recent Developments5.6 Thales Group5.6.1 Thales Group Profile5.6.2 Thales Group Main Business5.6.3 Thales Group Products, Services and Solutions5.6.4 Thales Group Revenue (US$ Million) & (2015-2020)5.6.5 Thales Group Recent Developments5.7 Northrop Grumman Corporation5.7.1 Northrop Grumman Corporation Profile5.7.2 Northrop Grumman Corporation Main Business and Companys Total Revenue5.7.3 Northrop Grumman Corporation Products, Services and Solutions5.7.4 Northrop Grumman Corporation Revenue (US$ Million) (2015-2020)5.7.5 Northrop Grumman Corporation Recent Development and Reaction to Covid-195.8 General Dynamics5.8.1 General Dynamics Profile5.8.2 General Dynamics Main Business5.8.3 General Dynamics Products, Services and Solutions5.8.4 General Dynamics Revenue (US$ Million) & (2015-2020)5.8.5 General Dynamics Recent Developments5.9 UTC Aerospace5.9.1 UTC Aerospace Profile5.9.2 UTC Aerospace Main Business5.9.3 UTC Aerospace Products, Services and Solutions5.9.4 UTC Aerospace Revenue (US$ Million) & (2015-2020)5.9.5 UTC Aerospace Recent Developments5.10 Rheinmetall AG5.10.1 Rheinmetall AG Profile5.10.2 Rheinmetall AG Main Business5.10.3 Rheinmetall AG Products, Services and Solutions5.10.4 Rheinmetall AG Revenue (US$ Million) & (2015-2020)5.10.5 Rheinmetall AG Recent Developments5.11 Saab Group5.11.1 Saab Group Profile5.11.2 Saab Group Main Business5.11.3 Saab Group Products, Services and Solutions5.11.4 Saab Group Revenue (US$ Million) & (2015-2020)5.11.5 Saab Group Recent Developments5.12 HGH Infrared Systems5.12.1 HGH Infrared Systems Profile5.12.2 HGH Infrared Systems Main Business5.12.3 HGH Infrared Systems Products, Services and Solutions5.12.4 HGH Infrared Systems Revenue (US$ Million) & (2015-2020)5.12.5 HGH Infrared Systems Recent Developments 6 North America6.1 North America Electro-Optical/Infrared (EO/IR) Systems Market Size by Country6.2 United States6.3 Canada 7 Europe7.1 Europe Electro-Optical/Infrared (EO/IR) Systems Market Size by Country7.2 Germany7.3 France7.4 U.K.7.5 Italy7.6 Russia7.7 Nordic7.8 Rest of Europe 8 Asia-Pacific8.1 Asia-Pacific Electro-Optical/Infrared (EO/IR) Systems Market Size by Region8.2 China8.3 Japan8.4 South Korea8.5 Southeast Asia8.6 India8.7 Australia8.8 Rest of Asia-Pacific 9 Latin America9.1 Latin America Electro-Optical/Infrared (EO/IR) Systems Market Size by Country9.2 Mexico9.3 Brazil9.4 Rest of Latin America 10 Middle East & Africa10.1 Middle East & Africa Electro-Optical/Infrared (EO/IR) Systems Market Size by Country10.2 Turkey10.3 Saudi Arabia10.4 UAE10.5 Rest of Middle East & Africa 11 Electro-Optical/Infrared (EO/IR) Systems Market Dynamics11.1 Industry Trends11.2 Market Drivers11.3 Market Challenges11.4 Market Restraints 12 Research Finding /Conclusion 13 Methodology and Data Source 13.1 Methodology/Research Approach13.1.1 Research Programs/Design13.1.2 Market Size Estimation13.1.3 Market Breakdown and Data Triangulation13.2 Data Source13.2.1 Secondary Sources13.2.2 Primary Sources13.3 Disclaimer13.4 Author List

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Electro-Optical/Infrared (EO/IR) Systems Market Trend,COVID-19 Impact,Current Industry Figures With Demand By Countries And Future Growth - Weekly...

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Oct 20

Is intermittent fasting bad for you? These are the benefits and drawbacks of restrictive diets – and the healthiest way to lose weight explained – The…

HealthLots of different diets come under the intermittent fasting umbrella, like the 5:2 diet, the 16:8 method and Eat-Stop-Eat

Monday, 19th October 2020, 3:54 pm

Intermittent fasting has become one of the most popular diets in recent years, with celebrities like Terry Crews, Jennifer Aniston and Chris Pratt all swearing by it.

But what exactly is intermittent fasting - and does it really work for weight loss?

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This is everything you need to know about the diet, from the 5:2 method to the Eat-Stop-Eat diet.

What is intermittent fasting?

Intermittent fasting is a type of diet that cycles between periods of eating and periods of fasting.

There are a few diets within the intermittent fasting category, such as:

- The 16:8 method, which involves participants restricting their eating times to only eight hours a day, such as between 12pm and 8pm, and is then followed by 16 hours of fasting

- Eat-Stop-Eat, which involves fasting for 24 hours one or twice a week - for example, by not eating dinner one day until dinner the next day

- The 5:2 diet, which involves eating normally for five days of the week, and then consuming only 500 - 600 calories on two non-consecutive days

Does intermittent fasting help you lose weight?

There have been many studies done on the effects of intermittent fasting, with some showing positive results and others showing that the diet doesnt have many benefits.

One of the most recent and most rigorous studies into intermittent fasting, which was published in JAMA Internal Medicine, found that adults who stuck to a 16:8 diet, only eating all of their meals between 12pm and 6pm, gained almost no benefit from it.

The study found that those on this diet, known as the 16:8 diet, lost on average between two to three and a half pounds over the three month study period, and most of the weight lost was not from body fat but lean mass, which includes muscle.

Ethan Weiss, a cardiologist at the University of California and one of the co-authors of the study, said: You dont want to lose lean mass. You want to lose fat mass. Here we found that two-thirds of weight loss came from lean mass.

In the findings portion of the study, researchers wrote: In this prospective randomized clinical trial that included 116 adults with overweight or obesity, time-restricted eating was associated with a modest decrease (1.17%) in weight that was not significantly different from the decrease in the control group (0.75%).

The study said that time-restricted eating, in the absence of other interventions, is not more effective in weight loss than eating throughout the day.

Niamh Hennessy, lead dietitian at Bupa Cromwell Hospital, says that instead of intermittent fasting, making small changes to your eating habits, largely by cutting out food high in saturated fat and sugar, is the best way to eat well and maintain a healthy weight.

She explains that many people who follow a set diet or eating plan end up putting the weight back on, and that intermittent fasting is no exception.

How can I safely lose weight?

The NHS has a free 12 week diet and exercise plan, which you can access as an app, called NHS Weight Loss Plan, on either the Apple app store, or the Google Play store.

The plan, which has been downloaded more than seven million times, is designed to help you lose weight safely - and keep it off, the NHS explains.

The plan itself features guides to safe and sustainable weight loss, advice on healthier food choices and exercise routines to follow.

It is designed to help people lose weight at a safe rate of 0.5kg to 1kg (1lb to 2lb) each week by sticking to a daily calorie allowance.

The plan is intended for adults with a body mass index of 25 and over - it is not suitable for children, young people or pregnant women.

If you have a medical condition, you should consult your GP prior to starting any weight loss programmes.

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Is intermittent fasting bad for you? These are the benefits and drawbacks of restrictive diets - and the healthiest way to lose weight explained - The...

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Oct 20

The 6 Best Breakfasts to Eat for Weight Loss, From Nutritionists – The Beet

Breakfast. Weve all heard its the most important meal of the day about 1,200 times, right? Weknow that a healthy breakfast gives us the fuel we need tostartthe day, yet too many of us rely on unhealthychoices to kick off our mornings (donuts come to mind). Especially if youre trying to lose weight, eating the right breakfast can hold the key to success, since a balanced early meal gives you the energy and nutrientsafter overnight fasting, to set you up for steady blood sugar and healthier food choices for the rest of the day.

But eating a superstar breakfast to help usher along weight loss isnt always easy. Is a banana and almond butter enough? Is avocado toast with a side of fruit salad too much? Whats the best breakfast to power up your metabolism? Or to refuel up after an early morning workout? For the answers,we reached out to Registered Dieticians to share their best plant-basedmorning meals to haveif youre trying to lose weight. Choose one and stick with it or rotate through these six healthy choices.

How to make it: Mix one cup of unsweetened coconut milk (or any other unsweetened plant-based milk, or even water) with four tablespoons of chia seeds. For flavoring, you can add a splash of vanilla extract and, if youd like, a sweetener of choice like agave syrup, at this stage and mix everything thoroughly. Place it in the fridge overnight to set. In the morning, top it off with fruits such as mango, kiwi. and pineapple and, for an added tropical kick, unsweetened coconut flakes. To change this recipe up, you can also swap oats for chia seeds.

Why it helps with weight loss: This breakfast recipe is excellent for those who are trying to lose weight as chia seeds are high in many vitamins, minerals, and protein, while also being low in calories, says Acharya, also noting that they contain omega-3s, which are an essential fatty acid providing excellent benefits for your heart and brain. Furthermore, chia seeds are an excellent source of fiber, which helps in those trying to lose weight by improving digestion and reducing cholesterol. Two tablespoons of chia seeds boast an impressive 11 grams of fiber and clock in at only 130 calories.

How to make it: Place two tablespoons of roasted chickpeas (you can roast them the day before for swifter prep); check out our recipe hereon one slice of whole-grain toast along with a quarter cup of mashed avocado. Add fresh herbs like basil or parsley and spices like red hot chile pepper flakes or sea salt as desired.

Why it helps with weight loss: The chickpea avocado toast is not only vegan, but its full of protein, fat, and fiber to keep you totally satisfied for hours, explains Kostro Miller. One huge struggle for people trying to lose weight is feeling hungry between meals. This breakfast option uses a three-tiered approach to battling hunger: healthy avocado fat, plant-based protein, and fiber in every main ingredient. Its also the kind of thing youll come to crave every morning.

How to make it: In a high-powered blender, add frozen fruits of your choice (we love frozen berries for all of their antioxidants!) along with a tablespoon of cacao nibs, half a banana, and half a cup of unsweetened soy milk or unsweetened plant-based milk of choice. Blend until smooth.

Why it helps with weight loss: This recipe provides fiber, heart-healthy fat, and protein to help you stay full while trying to lose weight, offers Banna. It's important to focus on foods that provide a sense of satisfaction and don't have a lot of empty calories to leave you hungry again quickly. To make this shake even more filling, add a tablespoon or two of your favorite nut butter.

How to make it: Spread one tablespoon of almond butter on a slice of Ezekiel bread after toasting (or eat it untoasted, if you prefer) and serve with one cup of blueberries. You can also swap whole wheat bread and peanut butter in this recipe. For a different flavor profile, serve with a sliced banana instead of blueberries.

Why it helps with weight loss: This is a good breakfast if youre trying to lose weight as its the perfect combo of being a good source of fiber, healthy plant-based protein, and good fat, says Young. (Nut butters are loaded with heart-healthy monounsaturated fats.) The blueberries are also rich in phytonutrients, good-for-you chemical compounds made by plants. This recipe is also simple to make, especially if youre in a rush. That 10 a.m. Zoom call waits for no stragglers, dear readers.

How to make it: Make chia jam by combining 16 ounces fresh or frozen raspberries (or any berry) with four tablespoons chia seeds, three tablespoons lemon juice, and one-to-three tablespoons maple syrup for sweetness (if the fruit is really sweet, use less) in a small saucepan on the stove at medium heat. Stir frequently until the fruit defrosts or breaks apart and the ingredients begin to gel together (about five-to-seven minutes). Remove from heat and place in a glass container and allow to cool to room temperature. Enjoy right away or store in the fridge for a few hours or overnight for maximum seed expansion. Use for the next three-to-five days. When making your breakfast, slather the jam on an Ezekiel whole-grain English muffin and serve.

Why it helps with weight loss: Ezekiel muffins have all-natural ingredients and are delish, while the chia seeds in the jam keep you feeling satiated, notes Barrie. Pick your favorite berry for the jam and try any type of nut butter you like! You will feel full for hours. If youre craving something sweet after dinner, this also makes an excellent healthy dessert.

How to make it: Pop a whole wheat English muffin in the toaster. Pour a drizzle of olive oil, sea salt, and pepper on each half and add sliced tomatoes and avocados. A splash of balsamic vinegar adds a nice hit of acid.

Why it helps with weight loss: This option is good for weight loss because of the content of fiber and heart-healthy fat, offers Banna. These nutrients help you to stay full to avoid overeating. For more on how eating an avocado a day can help you burn fat and lose weight, read our article on natures keto here.

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The 6 Best Breakfasts to Eat for Weight Loss, From Nutritionists - The Beet

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Oct 20

#HealthBytes: Effective tips that can help you lose weight – NewsBytes

Excessive weight can be caused by overeating, sedentary lifestyle, genetic reasons and many other factors.

Unfortunately, this can lead to some serious health issues.

Losing this excessive weight is a step toward improving a person's overall well-being, and it can be achieved through many patient, effective and safe ways.

Here are some tips that can definitely help you knock off those extra kilos.

Exercise is an important part of losing weight, but if you end up doing intense workouts that don't make you feel comfortable, you will make excuses to skip them.

So find a physical activity that suits your lifestyle and gives your body necessary movement to lose weight.

These include playing sports like football with your friends, dance classes and more.

When you don't get adequate sleep, the hunger hormone ghrelin increases, and causes untimely cravings, which you won't be able to ignore.

This will eventually lead to weight gain.

Also, sleep deprivation mostly causes cravings for high calorie food because of your lack of energy.

This will make you want salty and sweet food items, which can jeopardise your weight-loss plans.

High protein diet is important for losing weight because it reduces cravings, and keeps you full for a longer time. Since carbohydrates are associated with weight gain, you should avoid them. However, don't cut carbs completely. Reduce its intake to 20-50 grams/day.

Sugar-sweetened beverages like soda, juice, alcohol and others may provide you instant energy. But since sugar is a soluble carbohydrate, these drinks carry tons of calories, and don't provide any nutritional benefits that are often advertised.

You should go for unsweetened beverages, or replace the sugar in your drinks with healthy alternatives like honey.

Also check the sugar content of energy drinks before consumption.

Dehydration often feels like hunger.

Thus, drinking water when you feel hungry can prevent the intake of unnecessary calories. This also makes water an effective and natural appetite suppressant.

Additionally, adequate water intake ensures elimination of toxins that can cause weight gain; and is responsible for keeping your metabolism active.

You can also add lime juice to it for flavor.

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#HealthBytes: Effective tips that can help you lose weight - NewsBytes

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Oct 20

5 major health benefits of cycling and how to bike safely – Insider – INSIDER

Going for a bike ride is good exercise, and it can be as easy or as difficult as you make it. Plus, if you can't get outside, you can even find many of the same health benefits on a stationary bike indoors.

Here are five major health benefits of cycling and how to bike safely.

The U.S. Department of Health and Human Services recommends that adults do 150 to 300 minutes per week of moderate-intensity aerobic activity, or 75 to 150 minutes of vigorous-intensity aerobic physical activity. Cycling is one way to get aerobic exercise also known as cardio which gets your heart and lungs working.

For example, a large 2017 study looked at the benefits of "active commuting" and found that cycling to work was associated with a lower risk of cardiovascular disease, cancer, and death. In fact, the health benefits of cycling to work may be even greater than the benefits of walking to work.

Moderate or vigorous aerobic activity like cycling can help you lose weight. A 2019 research review found that indoor cycling, when combined with healthy eating practices, was recommended to help people lose weight, reduce blood pressure, and improve lipid profile.

The amount of calories cycling burns depends on how hard you're working. For example, a 185-pound person can burn the following number of calories per hour:

Because cycling is a low-impact activity, it's easy on the joints even easier than walking.

"When we walk, and when our foot hits the ground, because of gravity, we hit with two to four times our body weight," says Curtis Cramblett, a licensed physical therapist and certified cycling coach, strength and conditioning coach, and bike fitting educator.

On a bike, there is still some force on the joints, depending on how hard you're pushing on the pedals, but cycling does not deliver the compressive force that walking does, Cramblett says. This makes it suitable for people who may have injuries, such as a knee or hip replacement, or a lower back problem.

"Because it's low impact and because you're sitting on a saddle, it can be as gentle as you like," Cramblett says.

A small 2013 study found that bicycling can improve balance and even help prevent falls for older adults. However, these benefits likely apply only to cycling outdoors, and not for indoor stationary cycling.

"When you're trying to keep a bike upright, you're working on balance," Cramblett says. That's why cycling is often recommended for people with neurological disorders to train balance and coordination. In fact, a small 2015 study found that stationary cycling can improve balance in stroke patients.

"Once you learn to ride a bike, you can always do it. It really brings back some of the coordination that we learned as a kid around balance," Cramblett says.

It is well-proven that exercise such as cycling can improve cognitive functioning, reduce depression, and enhance overall well-being.

Plus, when you ride a bike outdoors, it may enhance these benefits. A 2013 research review found that exercising in natural environments provides greater mental health benefits than indoor exercise does.

The most important benefit of cycling might be the same one you appreciated as a kid. "Think about the first couple of times you were on a bike: the freedom, the joy, the play, the smile, the laughter there's an emotion that comes into that old memory," Cramblett says.

For beginners, Cramblett recommends starting out slow maybe once or twice a week for 15 or 20 minutes.

"Then you can work your way up, giving your tissues, your tendons, your muscles, your joints, an opportunity to get used to the activity," he says. People often jump into activities too fast and do too much, but that can cause injury and make it a chore rather than something you enjoy, he says.

Comfort is also important. If the position of your saddle or handlebars is off, "it puts undue stress on your joints," Cramblett says. Getting your bike professionally fitted can prevent pain and injury, and this applies to both outdoor bikes and stationary bikes.

If you're cycling outdoors, here's how to do it safely:

Whether you head outdoors or use a stationary bike at home, you should do what works for you. Sticking to an exercise regimen is much easier if it's fun, Cramblett says. "The most important thing is that it's something that puts a smile on your face and that you're willing to come back and do tomorrow."

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5 major health benefits of cycling and how to bike safely - Insider - INSIDER

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