Category Archives: Diet And Food

Weight Loss: Greek yogurt is a healthy replacement for creamy cheese and dips.

Highlights

The benefits of eating curd are well-known to us. A great source of Calcium and loaded with probiotics, curd or yogurt is a must-have every day. Greek yogurt, also known as hung curd, is basically curd without the whey water. The thick, creamy wonder can definitely make for a healthy addition to your daily diet; even more so if you swap it with the usual cheese or butter in various dishes. Greek yogurt is easy to make, fuss-free and the resulting dish will be guilt-free, low calories and enriched with good health.

1. As Sandwich or Burger Spread

Sandwiches and burgers both are classic recipes, but we inevitably load up on calories when we top them up with cheese or butter. How about using a healthy spread made with hung curd instead? Click here for abean burger with hung curd spreadrecipe.

(Also Read:Ran Out Of Cheese Dip? Here's A Healthy Sandwich Spread You Can Make With Hung Curd)

2. To Thicken Smoothies or Sauces

There's something so delicious about a creamy sauce or a thick smoothie that cannot be replaced. But what if we told you that using Greek Yogurt would give the exact same effect, that too without the side serving of guilt. Add hung curd to thicken smoothies or sauces as per your tastes.

3. As Salad Dressing

Mayonnaise or various kinds of cheese are often used to make salad dressings. However, these make salads a high-calorie affair which they ideally shouldn't be. Use a fresh batch of hung curd to make a low-fat dip which has high protein and good amount of Calcium too.

4. As Muesli Parfait

For those who can't do without their fix of desserts, here's a delicious Parfait recipe that you can make with zero refined sugar, healthy greek yogurt and loads of fresh fruits and berries. Click here for the full recipe.

(Also Read:Hung Curd Benefits: 5 Reasons Why You Should Be Loading Up On The Creamy Wonder)

5. To Make Healthy Cheesecake

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Why stop at one when it comes to desserts? Replace the cream cheese in your cheesecake recipes with healthy and refreshing hung curd. You'll be surprised with how good the results turn out to be. Click here for a strawberry cheesecake recipe.

With greek yogurt, the possibilities of innovation are endless. Try these interesting ideas to include it in your diet instead of the store-brought ingredients for a healthier lifestyle.

About Aditi AhujaAditi loves talking to and meeting like-minded foodies (especially the kind who like veg momos). Plus points if you get her bad jokes and sitcom references, or if you recommend a new place to eat at.

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5 Ways To Use Greek Yogurt To Make Healthy Swaps In Your Diet - NDTV Food

High cholesterol level can be managed with healthy diet.

Highlights

We all love to eat greasy, oily and cheesy foods as they please our taste buds and our stomach. But the perils of too-much junk food are many, including disturbing our cholesterol level. We don't need to remind you of the implications of increased cholesterol content in the body. But you should know that there are two types of cholesterol in the body - HDL or good cholesterol and LDL or bad cholesterol. Excessive bad cholesterol creates a layer of plaque on the artery walls, which disrupts the natural flow of blood, leading to health issues like cardiovascular diseases.

A good diet can fix most of our problems related to health and fitness. There are many foods that can actually help manage cholesterol in the body, lowering the level of bad cholesterol. Nutritionist and Wellness Expert Sonia Narang explains, "Following a good diet and eating healthy is of great importance. You must avoid trans fats or partially hydrogenated oils that are found in cookies, chips and other packaged snacks. Also, limit your intake of saturated fats that come from oil, ghee fatty meat and meat products like sausages and egg yolks."

To help you frame a cholesterol-friendly diet, we have listed down some breakfast recipes that are made with healthy, low-fat foods and are known to help people with high cholesterol. Take a look.

(Also Read:6 Most Effective Home Remedies For Cholesterol)

Oats are considered to be one of the best foods for people dealing with high cholesterol and heart-related issues. Make a simple oatmeal or porridge with this high-fibre grain to start you day on a healthy note.

View Full Recipe Here.

Fish is rich in Omega 3 fatty acids that help reduce triglycerides in the bloodstream and also reduce the content of bad cholesterol. Make this simple fish recipe for quick breakfast.

View Full Recipe Here.

All kinds of beans like kidney beans and black eyes beans are good for combating high cholesterol. Make this hearty breakfast sandwich with beans but skip bacon for a low-fat meal.

View Full Recipe Here.

Nuts, especially walnuts and almonds, and seeds like flaxseeds and chia seeds are good for your diet. Make this muesli bowl with fresh fruits, nuts and yogurt for a filling and nutrient-rich meal.

View Full Recipe Here.

Many studies claim that cholesterol-free avocados play a big role in regulating cholesterol. Make creamy and tasty avocado toast for morning meals.

View Full Recipe.

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We've always heard that breakfast is the most important meal of the day, make it even more important with these recipes to fight your high cholesterol problem.

(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)

About Neha GroverLove for reading roused her writing instincts. Neha is guilty of having a deep-set fixation with anything caffeinated. When she is not pouring out her nest of thoughts onto the screen, you can see her reading while sipping on coffee.

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High Cholesterol? Add These 5 Low-Fat Recipes To Your Breakfast Diet - NDTV Food

Taapsee Pannu shared this photo. (Image courtesy: taapsee)

Vacation or no vacation, Taapsee Pannu has to follow a diet plan for her forthcoming film Rashmi Rocket. The actress, who is currently holidaying in Maldives with her sister Shagun and Evania, added a new photo to her vacation diaries and shared how her nutritionist Munmun Ganeriwal has been making her eat high protein foods. In the picture, Taapsee Pannu can be seen enjoying her floating tray breakfast at her resort, overlooking the ocean. "While I take a break, my super-efficient Munmun Ganeriwal continues to hold the fort for me. As she shifts me into a shredding diet for #RashmiRocket. She gets me to indulge in this yummy, holiday breakfast of eggs, avocados, and mushrooms rich in proteins and good fats," the actress captioned her post.

"As they say, the right people in your life can get things 'floating' for you and in my case, it's done quite literally!" she added while using the hashtag #OnADietPlan.

Check out Taapsee Pannu's latest post here:

Taapsee Pannu is enjoying stunning photoshoots in Maldives and her Instagram entries reflect it. "One for such beautiful corners," she captioned one of her previous posts while sharing another, she wrote: "My 2 favourite times of the day....dawn and dusk. And this trip is making me feel I can never have enough of it."

This photo of Taapsee Pannu chilling in a bikini in Maldives has been trending on social media since Thursday. "When we take the idea of 'Rise and Shine' literally! Cameraperson: Our newly discovered director on board, Shagun Pannu," the actress wrote in the caption.

The shooting schedule of Rashmi Rocket, a sports drama, will start in November. Taapsee plays the role of a sprinter named Rashmi, who hails from a village in Gujarat's Kutch, in the film.

Directed by Akarsh Khurana and co-produced by Ronnie Screwvala, Neha Anand and Pranjal Khandhdiya, Rashmi Rocket is slated to release next year.

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Taapsee Pannu, Holidaying In The Maldives, Is On A "Shredding Diet" - NDTV

Ragi (nachni) is often suggested to diabetics since it helps in maintaining blood sugar levels.

Highlights

Diabetes is perhaps one of the biggest challenges faced by many people around the world. A lifestyle disease, diabetes is distinguished by elevated blood sugar levels. It is an irreversible condition where one can only manage the symptoms and your diet plays a major role in managing it. As per many health experts and nutritionists, small meals at regular intervals full of fibre and antioxidants (and devoid of sugar) is ideal for someone suffering from diabetes.

(Also Read:17 Easy Diabetes-Friendly Snack Ideas To Manage Blood Sugar Levels)

Choosing what to eat and what to avoid can be quite a task. But our desi meals can easily be moulded into healthy, diabetic-friendly ones by tweaking certain ingredients and veggies here and there. Roti (or bread) is an essential part of an Indian meal and you'll be surprised to know that one can make a wholesome meal out of just roti! While most of us use whole wheat flour to make rotis, one can simple add or replace it with ragi flour or finger millet. Ragi (nachni) is often suggested to diabetics since it helps in maintaining blood sugar levels. In addition to that, ragi is rich in dietary fibre which keeps the cravings at bay and maintains the digestive pace, subsequently, keeping blood sugar in control.

There could be many ways to include ragi in your diet, and this stuffed ragi roti seems to be one of the perfect ways for a light yet wholesome meal for those managing diabetes. Not only is it absolutely healthy and fulfilling but is also delicious and flavourful. The vegetables stuffed in ragi roti are fibre-rich and brimming with antioxidants. Bitter-gourd, especially, contains active substances that lend anti-diabetic properties like charantin, which is known for its blood glucose-lowering effect and an insulin-like compound known as polypeptide-p. Here's how you can make stuffed ragi roti.

(Also Read:Diabetes And Covid-19: Expert Tips And Full-Day Diet Plan For Diabetics)

Ragi flour is said to be a better alternative to regular whole wheat flour.

Ingredients-

- Dough:

- Ragi flour- 1/2 cup

- Whole Wheat Flour- 1/2 cup

- Water- as needed

- Salt- As per taste

For Stuffing-

- Bitter gourd (chopped)- 1 tbsp

- Fenugreek leaves (chopped)- 2 tbsp

- Spinach (chopped)- 2 tbsp

- Cauliflower (grated)- 2 tbsp

- Green chillies (finely chopped)- 1 tsp

- Ginger (chopped)- 1/2 tsp

- Salt- As per taste

- Oil- 1 tsp

Method:

Prepare the dough:

1. Combine all the ingredients for the dough together. Add water and knead soft dough.

2. Divide the dough into the number of rotis you want to make and keep aside.

Prepare the stuffing:

1. Mix all the vegetables together with ginger, chillies and salt to prepare a smooth stuffing.

2. Now roll one portion of the divided dough into a circle.

3. Put some amount of stuffing in the middle of circle, fold the dough from all sides and seal it. You can use a pinch of oil to seal well.

4. Roll it again over some flour and cook it over a hot non-stick pan with ghee or oil .

5. Repeat the process with rest of the divided dough. Serve hot.

Promoted

Be careful to prepare the vegetable stuffing right before making the rotis since the veggies would start to get watery.

Try these diabetic-friendly, nutritious stuffed rotis for lunch next and share your experience with us in the comments section below.

About Aanchal MathurAanchal doesn't share food. A cake in her vicinity is sure to disappear in a record time of 10 seconds. Besides loading up on sugar, she loves bingeing on FRIENDS with a plate of momos. Most likely to find her soulmate on a food app.

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Diabetes Diet: This Stuffed Ragi Roti Could Be The Healthiest Way To Manage Blood Sugar Levels - NDTV Food

Diets containing antibiotic growth promoters can achieve ideal growth promotion even if the nutrition is unbalanced and the protein is in low quality. Antibiotic-free diets have a higher requirement for protein. With 3 different sources, which one should you select?

Diets with antibiotics can ensure good intestinal health and reduce the diarrhoea rate. The imbalance of nutritional structure and defects of proteins have been submerged by the remarkable efficacy of antibiotics. However, for antibiotic-free diets, more attention needs to paid to nutritional and functional properties of the feed to ensure animal health and growth performance. As one of the most important nutrients in feed formula, protein raw materials are not only needed to provide high protein quality, but also needed to have the function of ensuring animal health.

Without antibiotics in the diet, the first thing to be hit is the gut, causing both growth performance and profit decreases. Photo: Angel Yeast

The protein source can be roughly divided into 3 categories: vegetable protein, single cell protein and animal protein. Its nutritional, functional and impact on intestinal health determines whether the protein is of high quality. The quality level of the 3 proteins are: animal protein > single cell protein > vegetable protein.

However, in practical application, the cost and practicability should be considered comprehensively, so the 3 types of protein are all combined and applied in the formula.

As we all know, it is not the balance of amino acids that can turn the poor protein into high-quality protein. Therefore, it is necessary to use all types of proteins comprehensively. It should be emphasised that the selection of proteins is more important than the crude protein level. High quality protein can reduce intestinal pH, maintain intestinal tissue structure, and increase the number and proportion of beneficial bacteria, which is more conducive to intestinal health.

In the diets containing antibiotic growth promoters (AGPs), tasks such as preventing diarrhoea, promoting growth and improving intestinal health are all completed by antibiotics, so the quality requirements of proteins are not too high. However, in antibiotic-free diets, it is necessary to put forward higher requirements as followed for proteins.

Animal protein includes fish meal, meat and bone meal, chicken meal, animal by-products, blood meal, pork powder, feather powder, insect protein, etc. It is generally acknowledged that animal protein is of good quality. It not only has high protein content, high utilisation rate, amino acid balance, but also has growth promoting factors and immunoglobulin.

From the point of view of nutrition and function, animal protein meets the requirements of antibiotic-free diets. However, due to the cost and biosafety, some animal proteins need to be used with caution. Therefore, in the preparation of antibiotic-free diets, we cannot completely rely on animal protein, but also need the scientific collocation of vegetable protein and single cell protein.

With regard to nutrition, there is not much difference between some high-quality vegetable protein and animal protein, and the protein content and digestibility in vegetable protein are also high, such as soybean meal. However, lysine and methionine, the most important limiting amino acids for animal growth, are low in vegetable protein and cannot meet the needs of promoting growth. Moreover, there are some anti-nutritional factors in vegetable protein, which can cause diarrhoea in young animals.

In order to solve the problem of vegetable protein, it is necessary to use vegetable protein with animal protein and single cell protein scientifically, or carry out fermentation pre-treatment of vegetable protein.

GroPro can ensure animal health and growth performance without using antibiotics. Photo: Angel Yeast

After years of improvements and upgrading, the nutritive and functional properties of GroPro are close to that of spray-dried plasma protein. Moreover, in recent years, it has been incorporated into the formula of piglet feed by most feed enterprises to replace spray-dried plasma protein comprehensively.

As a high-quality functional protein, it not only has high digestibility, but also provides young animals with nucleotides needed for rapid growth and prebiotics (yeast cell wall) needed to ensure intestinal health.

Without antibiotics in the diet, the first thing to be hit is the gut. The nucleotide and yeast cell wall in GroPro are helpful to promote intestinal development and improve intestinal health. With the progress of the yeast industry, GroPro has been upgraded, and it has gradually approached animal protein in terms of nutrition. Therefore, it is the best choice for high quality functional protein in antibiotic-free diets.

From the perspective of raw materials, especially from the selection of protein, we can formulate better antibiotic-free diets. Of course, the choice of energy sources and the balance of carbohydrates are equally important. In terms of protein raw materials, scientific combinations of animal protein, fermented vegetable protein and GroPro can ensure animal health and growth performance without using antibiotics.

Authors:Xiao Xiangqian and Chen Zhongping, Angel Yeast, China

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Selecting the right protein for antibiotic-free diets - All about feed

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Porsha Williams Explains What it Means to Be a "Baby Vegan"

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When it comes to her diet, Porsha Williams believes in balance. On The Real Housewives of Atlanta, we've seen the activist explore life as a "baby vegan" (hear more on that in the clip above) andwe've also watched her indulge meaty cravings at Dennis McKinley'sOriginal Hot Dog Factory. And these days, the Atlanta mama is sticking to her well-balanced ways.

In an interview with Glamour, Porsha shared: "For my diet, I really am not on anything strict to be honest. I just do what makes sense. If Im craving a hamburger, Ill have a hamburger.But then the next day Ill make sure that I have a salad, a lot of water, and a good mix of vegetables. Same goes for something like pizza, if I want it Ill have it, but then the next day Ill make sure it is filled with healthy habits."

The lash mogul continued: "I also do intermittent fasting at times, which is where you only eat between a certain set of hours then fast the rest of the day. When I do it, Ill typically limit my eating window to about six hours." (Porsha's not the first Bravolebrity to try this plan: Everyone from Reza Farahan to Brielle Biermann has given it a go.)

Porsha's loved ones help fuel her wellness-minded ways."My daughter is ahuge motivationfor me to be healthy. But I also have a lot of great inspirations in my life and people that I emulate, like my mother," she said. "I also look to my sister, Lauren, who is really healthy. Their paired knowledge of healthy eats is amazing, and thankfully they know a lot of good foods that are also delicious."

Bravos Style & Living is your window to the fabulous lifestyles of Bravolebrities. Be the first to know about all the best fashion and beauty looks, the breathtaking homes Bravo stars live in, everything theyre eating and drinking, and so much more. Sign up to become a Bravo Insider and get exclusive extras.

Excerpt from:
Porsha Williams Spills the Details on Her Eating Habits and Intermittent Fasting - Bravo

Fasting is a trend that is gaining popularity due to its potential benefits in some common chronic conditions.

Among the different types of fasting, intermittent fasting is one of the most popular. This fasting alternates intervals of extreme calorie reduction with periods of normal eating. A different kind of fasting is the Fasting Mimicking Diet, or FMD, as the experts at Ackerman Cancer Center said.

FMD is followed for five days at a time, and it is low in calories, sugars, and protein, but high in unsaturated fats. FMD has shown to decrease risk factors/biomarkers for aging, diabetes, cardiovascular disease, and cancer without significant adverse effects of complete fasting, according to the cancer center.

One in eight women in America will develop breast cancer in their lifetime, the numbers from the American Cancer Society show. And just last month, Nature Communications published research from a randomized phase 2 trial that analyzed the impact of FMD in breast cancer patients under chemotherapy. Researchers found that FMD can sensitize breast cancer cells to chemotherapy both at the clinical and pathological levels.

In this study, researchers randomized 131 patients with HER2-negative stage II/III breast cancer, without diabetes and a BMI over 18 kg/m2, to receive either a Fasting Mimicking Diet or their regular diet for three days before and during neoadjuvant chemotherapy. The results suggest that an FMD significantly reinforces neoadjuvant chemotherapys effects on the radiological and pathological tumor response in patients with HER2 negative early breast cancer, according to information provided by Ackerman Cancer Center.

The analysis reveals an increase of patients with a radiologically complete or partial response, and a reduction of patients with radiologically stable/progressing disease in the FMD group compared to the control group. The analysis also shows that better adherence to the FMD improved the pathologic response at the site of the primary tumor (documenting >90% tumor cell loss) in the surgical Specimen.

The tumor response to chemotherapy was clearly more favorable in compliant patients, and the positive effects of the FMD persisted after adjustment for the receptor status of the tumor. These facts suggest that it was the FMD rather than the hormone receptor status, which determined the tumors better response. No significant difference in toxicity between the two groups was noticed, even though patients in the FMD group did not take dexamethasone. This suggests that the FMD may obviate the need for dexamethasone to prevent the side effects of chemotherapy, an Ackerman doctor said.

Importantly, DNA damage in T-lymphocytes was less in patients who received the FMD in combination with chemotherapy than those receiving chemotherapy while on a regular diet, suggesting that the FMD protected these cells against the induction of DNA damage by chemotherapy.

The researchers concluded that this study shows that the FMD is safe and effective as an adjunct to chemotherapy in women with early breast cancer (HER2-negative stage II/III breast cancer), at least in patients with a normal body mass index at inclusion.

According to the authors of the study, healthy cells will switch from a proliferative state to a maintenance and repair state with fasting, while malignant cells dont adapt to a nutrient-scarce environment. Instead, fasting deprives proliferating cancer cells of nutrients, growth and other factors, which renders them more sensitive to cancer therapy and increases cell death."

Be aware! Fasting is not for everybody, according to Ackerman Cancer Center.

People with malnutrition, eating disorders, heart disease, kidney disease, pregnant or breastfeeding women, children, and very elderly people, among others, can have a negative effect from fasting.

Fasting for long periods also can be harmful. If the body doesnt get enough vitamins, minerals and fiber, you can develop fatigue, anemia, dizziness, constipation, dehydration, osteopenia. In people with diabetes or other glucose imbalances, it can be life-threatening.

The bottom line is, if you are planning to fast, do it under a health professionals supervision, Ackerman experts advised.

Learn more about Ackerman Cancer Center.

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Could the Fasting Mimicking Diet help some breast cancer patients? - WJXT News4JAX

Intermittent fasting has emerged as one of the most-hyped diet trends in recent years but, to date, there have been almost no human studies evaluating the practice. Now, a study in JAMA Internal Medicine provides some insight into whether intermittent fasting helps people lose weight.

Cheat sheets: Evidence-based medicine 101

For the study, 116 participants who had a body mass index (BMI) that categorized them as overweight or obese were randomly assigned to one of two groups. In one group, researchers instructed participants to follow a time-restricted eating (TRE) plan, under which they were told that they could eat whatever they wanted between 12:00 p.m. and 8:00 p.m., but they couldn't take in any calories between 8:00 p.m. and 12:00 p.m. the following day.

For the other group, which the researchers called the "consistent meal timing (CMT) group," researchers instructed participants "to eat three structured meals per day," according to the study. The researchers also allowed the CMT group to snack between meals if they desired.

The researchers did not provide either group with recommendations for caloric or nutritional intake or physical activity. Each participant received a Bluetooth-connected scale, which the researchers used to track the participants' weight and calculate participants' BMIs.

After 12 weeks, the researchers found that participants in the TRE group lost an average of about two pounds, while those in the control group lost an average of about 1.5 poundsa difference that the researchers said was not "statistically significant."

The researchers also found no significant difference between the two groups when it came to changes in whole body fat mass, lean mass, or cardiovascular health markers, including systolic and diastolic blood pressure.

However, the researchers found that participants in the TRE group appeared to have lost more muscle mass than those in the CMT group, though Ethan Weiss, a cardiologist at the University of California-San Francisco and lead author on the study, said that finding wasn't definitive and requires more research.

The researchers wrote that the results of their study are "consistent with a prior study demonstrating that a recommendation to skip breakfast does not affect weight outcomes in patients trying to lose weight." Further, they noted that their findings "contradict previous reports describing the beneficial effects of TRE on weight loss and other metabolic risk markers."

Weiss said he believes the so-called "placebo effect" may have led to both groups losing weight, as people often will pay closer attention to their diets when they're enrolled in a nutrition study. He added that, overall, people should be skeptical of the findings generated by any nutritional study on weight loss that does not include a control group (as does this latest study).

And Weiss added that he's not yet ready to give up on intermittent fasting, which he previously practiced. Weiss said his study had participants skip meals in the morning, but it did not study the effects of skipping meals at night, and he theorized that there may be benefits to practicing intermittent fasting at different times of the day.

But Weiss said he won't be recommending intermittent fasting to his patients for the time being. "Just losing weight alone doesn't mean good things are happening for your health," he said (Farr, CNBC, 9/28; Monaco, MedPage Today, 9/28).

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Does intermittent fasting work? Here's what a new study reveals. - The Daily Briefing

My name is Alex Kaminsky (@alexkaminsky22), and Im 24 years old. I live in Colorado, and Im in real estate marketing. After years of not feeling physically well, I started working out with a personal trainer and doing HIIT and strength training and transitioned from Whole30 to plant-based eating. I've lost 105 pounds.

Growing up, I was very active and played sports. I was not overweight. But after I stopped playing competitive basketball, went to college, and got into the workforce, I kept eating the same amount of food and didn't work out as much.

In 2017, I started my first desk joband the office life got to me. I sat all day and ate out for every single meal. I gained over 150 pounds in less than two years. At 22, I hit my heaviest weight of 330 pounds.

I just felt so horrible all the time. I slept poorly, had no energy, was always lethargic, and just felt sluggish. As a 22-year-old, I would think to myself, This is not how it should be. This is not the life I want to live.

The author kept coming back to how they started the day off by hitting the gym, and how you had to make taking care of yourself your number-one priority.

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I set myself up for a workout with a personal trainer the very next morning (more on my workout routine to come!). I had been wanting to change for a while prior to that, but I kept giving it only half of my effort. Nothing ever stuck for more than a couple days, but this time I was determined. I also decided to embark on a new nutrition journey after first getting back into gear with my exercise routine.

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Eating poorly makes workouts so much harder, so I started with the exercise element. I had worked with a personal trainer before, so I went back to working out with him three times per week to get back into the swing of things.

Now I exercise daily. Monday through Saturday I do a HIIT/strength workout class at my amazing gym (Chuze Fitness). I also do an indoor cycling class once a week, and I'll typically do an outdoor bike ride a couple times per week and golf as well. I have always loved weightlifting, biking, running, tennis, you name it.

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I have also incorporated recovery and mobility work into my day. I have always loved doing all these types of exercises, so I found awesome group classes at my gym and found amazing trails around me to go to.

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A friend recommended taking my nutrition one step further after doing Whole30 by going plant-based, and I haven't looked back since. I eat a mostly plant-based diet about 90 percent of the time.

Eating primarily plant-based makes me feel amazingI have so much energy, I sleep great, and my athletic endurance has skyrocketed. I also never feel bogged down or overly full. I don't track calories or macros. I just fuel my body as much as it needs with amazing whole foods.

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Heres what I eat in a day:

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I lost about 75 of those pounds in the last nine months. It was slow rolling at the beginningand that's okay. It is hard to change your lifestyle and your habits. It is hard to start working out and eating healthy after years of non-activity and poor eating.

But it's also hard to be diagnosed with preventable health problems. It's hard to not be able to move around and miss out on this amazing life. So I chose the other hard.

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'I Did Whole30 And Got Hooked On Plant-Based EatingAnd Now I've Lost 105 Pounds' - Women's Health

Summary

MSK expert Neil Iyengar explains what is known about the weight-loss technique called intermittent fasting as a tool against breast cancer.

Intermittent fasting is one of the most talked-about topics among people looking to lose weight and improve their overall health. The basic idea is straightforward: Stop eating for specified periods of time with the goal of dropping unwanted pounds.

Over the last few years, intermittent fasting has moved beyond diet gurus to serious consideration by cancer researchers. It is well established that the risk and treatment of some cancers particularly breast cancer are impacted by obesity, nutrition, and exercise. Could intermittent fasting be used as a tool against breast cancer?

Memorial Sloan Ketterings Neil Iyengar cares for people with breast cancer and is a leading expert on the relationship between cancer, obesity, nutrition, and exercise. He answers some of the most common questions about intermittent fasting and breast cancer.

There are many different versions of it. But the bottom line is that its a dietary pattern to put the body in a fasting state by not eating for a significant period of time. You arent told what kind of foods to eat or not to eat. Instead, its about timing.

Some versions have you fast on alternate days. Some versions call for fasting during waking hours, others incorporate sleeping hours into the fasting period. It requires a substantial period of not eating going without food for a couple of hours wont do it.

Breast cancer is one of at least 13 cancers that are sensitive to obesity and the fat composition of the body. Fatty tissue promotes the development and growth of breast cancer. Therefore, weight-loss strategies that can help lower fat and promote a healthy balance between fat and muscle are of interest to breast cancer researchers.

Weight-loss strategies that can help lower fat and promote a healthy balance between fat and muscle are of interest to breast cancer researchers.

We are also learning a lot about the role of insulin and glucose in the growth of breast cancer. Its well known that hormones like estrogen fuel the growth of cancer cells in nearly 80% of breast cancer cases. Were learning that insulin has a lot of interplay with hormones like estrogen, and excess body fat can accelerate insulin production.

The rationale for investigating intermittent fasting in the context of breast cancer is to test whether this strategy will reduce fat and improve insulin levels, which in turn can help lower estrogen levels and slow the growth of breast tumors.

This research is in an early phase. There is little research yet on intermittent fasting and cancer that involves humans instead, its what we call pre-clinical research, meaning in mice and other models. The data from pre-clinical research is promising, but it will take rigorous testing to prove whether this will really help people with breast cancer. That research is underway and the data are starting to be reported. One recently published study showed no improvement in weight or fat loss with a specific intermittent fasting approach. Ongoing studies are testing other types of intermittent fasting strategies.

If intermittent fasting turns out to be a successful fat-loss strategy that improves metabolic health, we could potentially harness these effects to reduce the risk that breast cancer will come back after treatment. We know that metabolic disturbances, like too much insulin and blood sugar, increase the risk of breast cancer recurring. By reducing fat and insulin levels, intermittent fasting could help reduce that risk. Other dietary strategies may prove useful in this as well.

Successful fat-loss strategies may also help make treatments work better. For instance, we often give steroids with cancer treatments in order to reduce the side effects of chemotherapy. But the steroids also drive up insulin levels, which we dont want. Diets that keep insulin in balance may help maintain the benefits of the steroids while reducing the drawbacks.

In terms of reducing the risk for developing breast cancer in the first place, its very difficult to design a research trialbecause there are so many factors that contribute to the development of breast cancer. A lot more long-term research would need to be done before we could make any firm conclusions.

If people get overly enthusiastic about intermittent fasting, they can starve themselves. Especially during breast cancer treatment, thats bad some treatments cant be given if the patient is malnourished.

First, talk to your doctor. If you are in treatment for breast cancer, stick with the proven treatments. We know, for instance, that hormone therapy reduces the risk of cancer coming back by 50% for the majority of breast cancer cases. We have to do more research to see if intermittent fasting, or any dietary approach, can definitely reduce the risk of breast cancer recurrence.

Ultimately, we hope that there will be several dietary strategies that prove to be successful for reducing fat mass, improving metabolic health, and reducing the risk of breast cancer or breast cancer recurrence in the long run. This would allow people to choose a diet with their oncologist that works well for them and that is compatible with their cancer treatment. For now, we know that it is important to maintain a healthy weight, including healthy body fat levels. More data are needed before we can make specific recommendations.

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Intermittent Fasting and Breast Cancer: What You Need to Know - On Cancer - Memorial Sloan Kettering