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This Is Gisele Bundchen’s Exact Diet and Exercise Routine | Eat This Not That – Eat This, Not That
Posted: July 3, 2021 at 1:49 am
It seems Gisele Bndchen does not take a bad photo; it's just that some are perhaps more, well, noteworthy than others. That's the case regarding a beachy pose she shared Sunday to Instagram, in which she's wearing a pretty bikini at the beach and looking impressively fit. She captioned the post by celebrating the current time of year: Sunday, summer, and sunshine = Heaven, punctuated with a contented-looking smiley face.
The supermodel and mom of two is a notoriously clean eater whose husband, Tom Brady, is also known to follow a highly disciplined regimen. Gisele is also generous with posting about the habits that see her lookingand seemingly feelingso gorgeously healthy. To help inform your routine too, we're zooming in to reveal the food and workout habits this icon of beauty practices.
Keep reading to learn Gisele Bnchen's exact diet and exercise routine. And for more, check out why Nicole Scherzinger's swimsuit is motivating us all.
If you follow sound advice about how to get your protein elsewhere, deleting meat from your diet is a good way to do away with a lot of saturated fat and cholesterol. This is how Gisele eats on a daily basis, as the New York Post's Page Six quotes the supermodel as having said: "At our house, we try to eat organic foods that are in season and locally grown . . . We eat mostly a plant-based diet. It makes us feel good, and it also has less of an impact on the environment."
She also shared: "My ultimate guilty pleasure is dark chocolate." It's actually not so guilty: Check out Eating This Type of Chocolate May Burn More Fat, New Study Says.
Related: Sign up for the Eat This, Not That! newsletterto get the latest celeb food and weight loss news.
Smoothies are an amazing way to pack a ton of nutrients into one meal. Before Bndchen's husband, Tom Brady, had his seventh Super Bowl win this year, the Post revealed Brady's favorite smoothie recipe, which he reportedly drinks each morning at 5:30 AM: blueberries and banana, hemp protein, chia seeds, walnuts, almond butter, and hemp milk.
Since Gisele is also an all-natural food lover, it's pretty safe to bet she loves this formula, too. (For you, we've got a whole menu of weight-loss breakfast smoothie recipes right here.)
As if the weekend's bikini capture didn't make this clear, Gisele loves to be outside not only for posing, but also for staying active. Shown here on a Boston playground adventure with her kids, the Brazil native incorporates tons of outdoor activity into her lifestyle in addition to a gym routine.
In addition to her indoor workouts, Bndchen loves to get out and ski, bike, and go horseback riding, Page Six reports.
RELATED:29+ Best Picnic Recipes for Eating Outside
Bndchen famously adores doing yoga regularly, as she has shared on Instagram. Yoga can be amazing for stretching muscles, opening joints, supporting digestion, and many other benefits. On International Yoga Day last week, Bndchen conveyed how powerful a yoga practice has been for her:
"Many years ago, after going through one of the most difficult times in my life, I immersed myself in the very deep process of getting to know myself better. With the help of yoga and meditation, I came out of that period stronger and happier, and knowing that no matter how difficult challenges appear in the moment, they always bring with them an opportunity for transformation."
RELATED:One Incredible Side Effect of Doing Yoga, Says New Study
For Gisele, staying healthy is not all about being on the move. Last month, Gisele shared an image during a meditation session and said practicing meditation "helped me find strength and balance during some of the most challenging periods in my life."
Check out one newly discovered way meditation can support a healthy mind and longevity inSecret Side Effects of Meditating Just 12 Minutes Per Day, Says Study.
In April, Bndchen posted an Instagram photo of her eight-year-old daughter, Vivian Lake, and said: "Vivi super chef whipping up some scrambled eggs. Did someone say Miss independent?!" Young Vivi appeared to keep her scramble simple with pink Himalayan salt and cracked pepper both within reach.
RELATED:This Gone-Viral Way to Cook Eggs Is Dangerous, Say Experts
She's not a celebrity who seems big on pushing brands, but Gisele did recently share something she uses to supplement her wellness: Nutrients from some plants. "Whenever I'm in an environment that's filled with plants I feel a strong sense of wellbeing," she said. In the post, she listed aloe, lavender, and basil, in particular, as plants she recommends using.
If Gisele Bundchen's diet and exercise habits have inspired you to live better today, don't miss One Major Effect of Taking Apple Cider Vinegar Supplements, Expert Says.
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Part 3: Inclusion of fiber in diets fed to sows – National Hog Farmer
Posted: July 3, 2021 at 1:49 am
By Laura Merriman, AB Vista Swine Technical Service Nutritionist
This article will discuss the need to further understand the insoluble (IDF) and soluble (SDF) fractions of the total dietary fiber (TDF) and introduce the stimbiotic concept as a strategy to drive the microbiome to ferment fiber more effectively.
The addition of TDF is advantageous to sow and piglet production. However, there is evidence to suggest that not only TDF, but specifically SDF, can also be beneficial. Based on studies increasing the level of SDF in the gestation diet from 30 to 87 g/day (TDF = 315 g/day; Li et al., 2019) and from 60 to 90 g/day (TDF= 560-590 g/day; Sun et al., 2015), an increase was observed in lactation intake, number weaned, and weaning weights at > 65 grams of SDF per day in the lower fiber diet and at > 75 grams of SDF in the high fiber diets. According to Zhuo (2020), SDF is fermented by bacteria in the lower GI tract, resulting in high production of short-chain fatty acids (SCFAs). This has been observed in gestation studies when sugar beet pulp (SBP) was used as a high source of SDF increasing SCFA (Tan et al., 2018) and improving intestinal health (tight junctions and reduced inflammation; Shang et al., 2019). The IDF in general is more slowly fermented, causing the changes in transit time and increasing bulk density of the diet.
Figure 1. Lignin, Soluble and Insoluble NSP Content of Ingredients (AB Vista Feed Quality Service)
If the assumption is that SDF should be at least 65 g/d, then the next step would be to explore the SDF levels in available feed ingredients. In the United States, the main fiber sources such as corn, corn DDGs, sorghum, and rice bran are higher in IDF in comparison to other potential fiber sources such as SBP and soybean hulls, which would have a higher level of SDF (Figure 1). As an example, to provide the SDF intake of 60 g/day required on top of a corn, soybean meal, and DDGs diet, more than 10% SBP would be required. From a practical perspective, this is not feasible given the price and availability of SBP. It may be important to consider alternative strategies to provide the soluble fiber component. An illustration by Courtin (2018; Figure 2), outlines the composition of fiber in various forms. Polymeric networks of fiber are very complex and not very fermentable or soluble. However, as fiber is broken down to smaller fractions, either as polymers or oligomers, they become more fermentable and soluble. It may be possible to add a product to degrade fiber, such as a stimbiotic. The stimbiotic concept involves including a low concentration of product(s) used to signal the microbiome to ferment fiber. A stimbiotic could be used to shift IDF into smaller, more SDF fractions such as polymers or oligomers, leading to increased fiber digestion and SCFA production.
Figure 2. Composition of Fiber (Courtin, 2018)
The effect of a stimbiotic has been shown in nursery pigs through increased SCFA production as well as increased ratio of VFA:BCFA associated with an increase in fibrolytic species of microbiota and decreased protein fermentation. This was associated with a reduction in the inflammatory response as measured by TNF-, thus supporting the effect of a stimbiotic on gut functionality (Cho et al., 2020). This strategy has also been explored using nursery piglets, which were supplemented with a stimbiotic over a control diet or offered an SDF in the form of SBP during a rotavirus challenge. (Merriman, 2021). Both the stimbiotic and SBP showed a numerical improvement in growth over the control with both treatments requiring fewer injections. However, the stimbiotic-fed animals were more efficient (17 points lower FCR than SBP treatment or 5 points benefit over control).
The application of a stimbiotic, therefore, may be an opportunity in sows to increase the fibrolytic species of the microbiota, increasing fiber digestion and increasing SCFA production, thereby acting similarly to the effect of an SDF addition.
AB Vista has produced a new reference guide that provides an introduction to the benefits of moving from conventional fiber methods to TDF analysis using Near Infrared Reflectance (NIR) technology. To receive a copy of the guide or to get a better understanding of the fiber content in your finished feed, please contact[emailprotected]or your technical representative. In addition,AB Vista has launched a new fiber calculatorthat uses average values of raw materials to calculate the dietary fiber content of finished animal feed.
Read part 1of this threepart series.
Read part 2of this three part series.
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Healthy Living: Slashing Calories Without Dieting – 9 & 10 News – 9&10 News
Posted: July 3, 2021 at 1:49 am
Losing weight is a real battle. In fact, 65% of those who successfully complete a fad diet will end up gaining all their weight back, but cutting calories doesnt have to leave you hungry.
Some people want to enjoy the foods they love without feeling guilty. Here are some tips: when eating pizza dab the grease floating on top with a napkin. This will reduce the fat as well as 50 calories per slice. Salads are usually a healthy option but not if theyre soaking in high-calorie dressings.
Also, lighten up your leafy greens by mixing ranch or Italian seasonings with plain Greek yogurt or non-dairy yogurt. This could take off a hundred calories in the process. Plus, instead of putting your breakfast sandwich on a bagel, swap it for an English muffin and trim at least 200 calories each morning.
If you use spray cooking oils, consider the calories. Thats because liquid oils, even the extra virgin olive oils, clock in at around 120 calories per tablespoon. Instead, use spray oils instead of pouring directly from the bottle. This will easily save you a hundred calories.
If you cut two hundred calories a day from your diet and burn three hundred calories a day by exercising, youd lose about one pound per week. Thats four to five pounds a month, which can really add up to some quick and easy weight loss.
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Will latest craze in personalized ‘microbiome’ diets finally solve America’s weight problems? | TheHill – The Hill
Posted: July 3, 2021 at 1:49 am
If one analyzes the microbiome, the trillions of microorganisms living in the digestive system, can a person construct the ultimate weight-loss diet?
Thats the promise of several new startups, which say the microbiome knows what the body wants and needs to optimize its chances for the healthiest lifestyle, The Wall Street Journal reported.
America is changing faster than ever! Add Changing America to your Facebook or Twitter feed to stay on top of the news.
In determining the perfect nutritional plan, everyone has a uniqueset of microbiomes that respond to food differently, the companies say.
To study your own microbiome, acquire a home kit with a companion application. Companies like Zoe, which explains to each customer how different foods affect their own blood sugar, blood fat and the gut microbiome, need stool samples or blood samples and may require subjects to take individualized diet supplements.
The companies, which also include Viome, Biomes and DayTwo, say the kits can reduce inflammation, enhance dissolution and resist autoimmunity, all in conjunction to weight loss.
The companies collect genetic information they say they hope will one day be used to study diseases.
Its really important to break the mold about what weve been told about nutrition, Tim Spector, professor of genetic epidemiology at Kings College London and director of the Twins U.K. study, told the Journal.He is also the founder of Zoe.
Low-calorie, low-fat and "eat-this-not-that" approaches arent working, Spector says. When it comes to nutrition, weve had a lot of amazing advice thats gotten us nowhere.
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The two most important things you can learn from Brooks Koepkas diet, according to his personal chef – Golf.com
Posted: July 3, 2021 at 1:49 am
By: Rachel Bleier June 27, 2021
Brooks Koepka keeps it simple when it comes to his diet and nutrition.
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Big, bad, strong.
These are all words that have been used to describe Brooks Koepka in the past, and they all have their merits.
Big: The numbers dont lie. Koepka is 60 tall and weighs 205 pounds. Thats the opposite of small.
Bad: On the course, Koepkas no-nonsense attitude has resulted in an incredible resume including four majors and six Top 5 finishes in majors.
Strong: Its a bird! Its a plane! No, its Koepkas smashed golf ball flying 309 yards on average off the tee. It takes serious strength to mash drives and chop out of thick rough the way he can.
While all of this is impressive no doubt, especially to us mere mortals, it wouldnt be possible without the right fuel.
One of the most under appreciated aspects of any Tour players success is their diet. And for Koepka, his diet and nutrition on and off the course are essential for his ability to train, recover, and perform when he needs to most.
Thats where his personal chef, Noel Grob (a.k.a. Chef Nogee) comes in. Armed with a license in Health and Dietetics, Grob has worked with Koepkas team to produce a diet that is tailored specifically to him.
Whats surprising is that Koepka doesnt eat as much as youd think. He doesnt have a big appetite, Chef Nogee told Golf.com He really doesnt snack that much on the course at all.
So what is his roughly 2100-2300 calorie diet comprised of?
Its a high-protein, low-fat diet that is broken down as follows:
Protein: 200 grams
Carbs: 200 grams
Fat: 60 grams
Although we regular weekend hackers dont have private chefs, there are still a few things we can learn from Koepkas carefully crafted diet.
When it comes to cooking for Koepka, Chef Nogee knows her audience. Koepka isnt a big on huge meals, so she cooks up lots of healthy meals and snacks to meet his goals. She keeps the ingredients simple: lots of salmon, chicken, and other high quality protein sources.
He doesnt eat a lot of sugary snacks, but that doesnt mean Koepka cant indulge every once in a while either. Brooks pretty much has a very balanced diet, she said. Its simple. Its not overcomplicated. We dont really refrain from much. He doesnt really have sugar, but every now and then, hell have pizza.
All of this to say that balance and simplicity are key to any good diet, and are things you should incorporate into the way you eat as well.
Chef Nogee was pretty adamant about her second piece of advice: Add more protein to your diet.
She actually recommends eating one gram of protein per pound of body weight, which is why Koepka who weighs about 205 pounds, eats 200 grams of protein a day.
Eating more protein, while good for helping your body recover after a long day on the course, will also help you feel full for longer. That means youre less likely to overindulge in the bad stuff we all are guilty of eating too much of at times. It also means it can help you maximize your gains and help you trim down a bit if thats your goal.
If youre serious about adding protein to your diet you can even give Koepkas favorite protein-packed snack a try. Just follow Chef Nogees recipe below:
Gluten free quick cooking oats
Powdered peanut butter mixed with just enough almond milk to form a loose peanut butter mixture
1/4 cup maple syrup or gave nectar
1/2 cup collagen
Lilys white chocolate chips
Mix all these ingredients together, form the mixture into spheres and refrigerate until solid.
While you probably wont be able to hit 300+ yard drives like Koepka, you can adopt his simple yet balanced approach to nutrition to help you feel and play your best on the course.
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On A Diet? Try These 5 Healthy Chocolate Dessert Recipes To Indulge In Sweetness Without Guilt – NDTV Food
Posted: July 3, 2021 at 1:49 am
Standing in a bakery and looking at all the delectable desserts? There are tons of pastries, biscuits, macrons, and chocolates that come in so many flavours which you would love to try. While we look at all the delicious options, trying one piece of a new flavour won't do much harm. Still, we control our urge to buy these desserts to manage our weight loss and calories. If you also miss indulging in your favourite sweets, then we have just the fix for you. So, when you have sweet cravings next time, try making these easy and healthy chocolate desserts that might not do much harm to your body and give you a healthy alternative.
(Also Read:Healthy Ways To Include Chocolate In Your Diet: Here're 4 Options For You)
Chocolates have had a bad reputation for a long time since people associate them with weight gain, high blood pressure, acne and whatnot. But according to a study, published in the Netherlands Journal of Medicine, recent studies have shown that cocoa is active in many biological phenolic compounds and may have positive effects on stress, ageing and blood pressure regulation.
So for you to indulge in some healthy goodness of chocolate, make these super easy recipes in no time.
1. Banana Chocolate Bites
Bananas are known to be rich in proteins, magnesium, fibre, copper and vitamin B. With these benefits, banana chocolate bites will be a nutritious choice for you. To make this, you can take any kind of chocolate, melt it in a microwave or double boiler and then dip banana pieces in the chocolate. Refrigerate and enjoy!
Bananas are known to be rich in proteins
(Also Read:Boosting Immunity: How White Chocolates Can Be Enriched With Antioxidants Like Dark Chocolate - Study Discovers)
2. Ragi Chocolate Cake
Missing a chocolate cake while dieting? Don't worry; we have you covered. This ragi chocolate cake is delicious and chocolaty; you can indulge in this sweet goodness without feeling guilty, and it might aid in weight management. For the recipe, click here.
Missing a chocolate cake while dieting? Don't worry; we have you covered
3. Coconut Chocolate Balls
Coconuts are high in nutrition and antioxidants that may help control high blood pressure. To make these coconut chocolate balls, you only need to mix unsweetened coconut, cocoa powder and softened dates. Mix these well and then form into balls. Freeze them and enjoy them at any time.
Coconuts are high in nutrition
4. Chocolate oats
This oats bowl is packed with nutrition as it contains oats, cocoa powder, maple syrup, chia seeds and honey. The natural sweetness of these ingredients makes this chocolate oat bowl heavenly in taste. See the full recipe here.
This oats bowl is packed with nutrition
5. Chocolate Bar
Ever thought of customising your own chocolate bars? If not, then we have just the idea for you. To make this, first, melt a part of the chocolate compound and then add dried fruits of your choice like berries, orange or strawberries. Then, you can top it off with nuts and decorate them with edible flowers.
Make these easy recipes, and let
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Late-Night Snacks That Wreck Your Diet (and Sleep) – Health Essentials from Cleveland Clinic
Posted: July 3, 2021 at 1:49 am
Youre hungry. Dinners in the past and sleep is just ahead. What do you do?
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Making the wrong late-night snack choices can add to your weight and subtract from your sleep, and no one wants all that serious trouble to come from a momentary lapse, or two, in hunger weakness.
It works both ways. A healthy diet improves the quality and duration of your sleep. And adequate sleep improves the quality of your diet by curbing hunger hormones, explains registered dietitian Julia Zumpano, RD, LD.
Here, our dietitians list go through the types of snacks to avoid when youre looking at options late in the day.
Having something to do while you watch TV is not a good reason for eating, says Zumpano. Youre only addressing your boredom.
Ideally, to maintain your waistline, its best to eat all your meals before 6 p.m., she notes.
If youre not truly hungry, a late-night snack is a waste of fuel at the end of the day, she says.
One of the worst offenders is cereal and milk. Thats because its hard to control how much you eat.
Cereal is loaded with carbs, especially if sweetened and lets be honest, it typically is, she says. Add 1cup of any type of cows milk, and you get 8 grams of protein plus 12 grams of carbohydrate.Using whole milk also gives you extra fat calories that you certainly dont need at the end of the day, she notes.
If you must have cereal, look for a brand thats very low in sugar and high in fiber, and measure out 1 cup, she suggests. Then pair it with an unsweetened milk alternative such as almond, soy, flax, hemp or coconut milk.
Limiting your night-time calorie intake is good for the waistline. But thats hard to do with easy-to-binge-on salty snacks like potato chips and dip or tortilla chips and queso.
These foods are not nutrient-dense. Theyre calorie-dense every little bite packs a ton of them, notes Zumpano.
Whats worse, she finds that salty snacks dont satisfy her cravings. Instead, they trigger my sweet tooth, so that I end up eating another (sweeter) snack!
Late-night snacks should focus on foods that calm your body and prepare you for sleep, says Zumpano.
Steer clear of anything sugary or containing caffeine or alcohol, she advises. It will stimulate your body. Cookies, candy bars and anything high in refined sugar will reduce your serotonin levels, making it harder for you to fall asleep, she notes.
Caffeine and alcohol disrupt sleep patterns, making it harder to fall asleep, stay asleep and enjoy the deeper stages of sleep.
Remember these tips the next time late-night cravings hit. Youll appreciate making healthier choices when you hit the pillow and the scale.
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Jennifer Aniston is eating bread again and thats a good thing, say experts. Heres why. – Yahoo Life
Posted: July 3, 2021 at 1:49 am
Jennifer Aniston on the red carpet. (Photo by Axelle/Bauer-Griffin/FilmMagic)
Jennifer Aniston says bring on the bread basket.
In a recent interview with People, the Friends star shared that she is changing up her longtime lower carb diet in favor of cutting herself some slack.
"[I] started to give myself a break, allowing yourself to have pasta, a sandwich," Aniston told the outlet. "Everyone's very afraid of the bread basket, and I'm no longer afraid. As long as it's all done in moderation."
Anistons protein and vegetable-heavy diet is one shes talked about at length before. In a 2016 article for ELLE, she spoke about how a typical day of eating includes salad, egg whites and avocado. She admitted that it was her then-husband, Justin Theroux, who finally convinced her to indulge in pasta as a rare treat. "I don't know whether I should thank him or hate him for that, she joked at the time.
That same year, she explained to Yahoo of her diet, Im good at keeping my starches to a minimum. I dont like white foods, and Ill always cut back on some breads if Im trying to slim down for something special.
Now, however, pasta and bread arent the occasional treats they once were and experts gave a thumbs up to Anistons decision.
Its important to eat a variety of foods that contain protein, carbs and fat because each macronutrient plays a unique role in helping our bodies and brains function optimally, Alissa Rumsey, MS, RD, nutrition therapist, and the author of Unapologetic Eating, tells Yahoo Life. Plus, carbs are satisfying, and they taste good! If you try to avoid carbs, youll likely find yourself constantly craving them, which is distracting and leads to an unhealthy relationship with food. On the other hand, when no food is off-limits, any intense cravings or obsessive thoughts you have about food will likely fade. Chances are, youll end up eating a balanced diet without overthinking it.
Dr. Amy Lee, Head of Nutrition for Nucific, adds, Carbohydrates are our bodys main source of energy, but you need to feed your body the right carbs in order to fill it with the right fuel. Returning to a more balanced diet can help you feel more energized and ensure youre getting the right amount of nutrients every day, but understanding portions is important to actually have a balanced diet.
Story continues
While theres certainly no reason to fear the bread basket, Dr. Lee points out that in order to get the most satisfaction out of eating carbs, you should focus on ones that are high in fiber.
There is nothing wrong with bread in general, she notes, but sometimes, it is the type of bread we end up eating that is the issue. Bread made from white flour and sugar which makes up the majority of our meals isnt the healthiest option. And when we are at a Mexican restaurant, we may end up eating the basket of chips and salsa followed by three to four more tortillas that come with our entre. It is this mindless eating of carbs that gets us in trouble.
Still, Rumsey warns that its never a good idea to cut out any food group completely.
She tells Yahoo Life, While someone may be able to restrict carbs in the short term, eventually this restriction causes a boomerang effect and our body's starvation response wins out, typically leading to binge-type behavior on carbohydrate-rich foods.
Fortunately, Aniston doesnt have to worry about that anymore: There are no food rules in place for this star.
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This diet is the healthiest for you heart – FOX31 Denver
Posted: July 3, 2021 at 1:49 am
This diet is the healthiest for you heart
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Denver apartment building floods after intruder opens water line
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Is intermittent fasting or calorie restriction better for weight loss? – Medical News Today
Posted: July 3, 2021 at 1:49 am
Intermittent fasting is an umbrella term for diets that restrict food intake to certain time windows. These diets can include fasting for several hours, or even days, at a time.
The dietary practice has become increasingly popular in recent years as a way to lose weight and improve health. The reason for its popularity may be that people consider it easier to maintain than some other diets.
Findings from studies show that intermittent fasting could help reduce weight, blood pressure, insulin sensitivity, and cholesterol.
However, so far, studies investigating the dietary practice in humans have found that although it is safe and effective, it is no more effective than other diets that restrict calorie intake.
A major challenge for researchers is being able to distinguish between the health and weight loss benefits specific to fasting and other diets.
Scientists from the University of Bath in the United Kingdom recently headed an international collaboration between research institutions in the U.K., Switzerland, and Taiwan to conduct a study investigating the specific effects of intermittent fasting.
Echoing previous research, the teams findings suggest that alternate-day fasting and daily energy restriction are similarly effective for weight loss.
However, while weight loss from daily energy restriction mostly came from reducing body fat, for those who were fasting, just half of the total weight loss came from body fat. The other half came from fat-free mass.
The researchers published their findings in Science Translational Medicine.
The scientists recruited 36 lean, healthy adults in the U.K. between 2015 and 2018 for the study and monitored their baseline diet and physical activity for 4 weeks. They then randomly allocated the participants to one of three groups of 12.
The participants in the first group, the energy restriction group, consumed 75% of their normal energy intake each day.
The second group used two methods of weight loss: fasting and energy restriction. They fasted on alternate days and consumed 150% of their regular calorie intake on their eating days.
The third group did not face any energy restriction. They fasted on alternate days and consumed 200% of their regular calorie intake on their eating days.
The fasting groups consumed no energy-providing nutrients during their fasting periods. This ensured that their dietary interventions were standardized and allowed enough time for fasting-related bodily functions to activate.
The participants underwent various lab tests before and after the 3-week intervention. The researchers also monitored the participants diet and physical activity levels throughout and extracted fat tissue samples from some individuals.
Those on energy restriction diets lost an average of 1.91 kilograms (kg) at the end of the study period. Meanwhile, those fasting with energy restriction lost an average of 1.60 kg, and those fasting without energy restriction lost an average of 0.52 kg.
To explain their results, the researchers say that the difference in body mass between the energy restriction groups may be partly due to a reduction in physical activity, and thus energy lost from heat production, in those who fasted.
They did not observe decreased physical activity among those who fasted without energy restriction, however.
The researchers also noted that all of the groups lost similar levels of visceral fat over the study period. Visceral fat is fat that the body stores around the abdomen, and it is linked to type 2 diabetes and heart disease.
No short-term changes in metabolic health such as blood sugar levels, cholesterol, and blood pressure or fat tissue gene expression occurred among the study participants. This, say the authors, may be because the participants were not overweight at the start of the study.
The researchers conclude that reduced physical activity during calorie-restricted fasting may limit weight loss and that people should include physical activity as part of alternate-day fasting diets to get the best weight loss results.
They note, however, that they cannot completely explain weight loss from fat-free mass in fasting diets, as no participants chose to provide skeletal muscle samples. Another limitation, they explain, is that their dietary intervention only lasted 3 weeks.
Many people believe that diets based on fasting are especially effective for weight loss or that these diets have particular metabolic health benefits even if you dont lose weight, senior study author Prof. James Betts commented on the teams results.
But intermittent fasting is no magic bullet, and the findings of our experiment suggest that there is nothing special about fasting when compared with more traditional, standard diets people might follow, he continued.
Most significantly, if you are following a fasting diet, it is worth thinking about whether prolonged fasting periods [are] actually making it harder to maintain muscle mass and physical activity levels, which are known to be very important factors for long-term health.
Prof. James Betts
Though intentional calorie restriction is not always feasible long term, eating nutrient-dense foods those high in fiber, vitamins, minerals, adequate protein, and healthy fats will often fill you up better than foods that are not nutrient-dense, Kristin Kirkpatrick, MS, RDN, who was not involved in the study, told Medical News Today. The more you feel full, the less you eat. If you eat without limit, you may not be as successful as someone not fasting but restricting calories.
Given this, I am not that surprised about the findings. However, its important that the benefits of intermittent fasting are well-documented in the data. You just need to pay attention to nutrition as well, she added.
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Is intermittent fasting or calorie restriction better for weight loss? - Medical News Today
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