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Posted: January 22, 2020 at 2:43 am
Indianapolis, IN, Jan. 21, 2020 (GLOBE NEWSWIRE) -- The keto diet is an efficient option for quick weight loss when done correctly. Over the past few decades it has become a go-to way of losing extra pounds as well as ridding the body of excess inflammation. Studies show that obese patients who follow a keto diet under doctor supervision tend to show very fast and promising results. According to this study by the National Institute of Health, obese patients can use longer term ketogenic diets to reduce body weight, reduce bad cholesterol, regulate blood glucose and elevate good cholesterol levels. Granted, most obese patients performing keto diets are under a doctors care so that side effects (also know as the keto flu) can be mitigated as not to interfere with progress.
For the rest of us going at it on our own however, the keto flu can be an unexpected obstacle to our keto plans this winter. When you drastically lower your carb intake, you reset the bodys energy fuel source so that it is deriving most of its energy from stored body fat rather than consumed carbs and sugars. As this switch is taking place (ketosis), keto dieters can begin experiencing flu-like symptoms that can send them off track. Some of these symptoms include:
Although these symptoms might be a good sign (revealing that you have gone into ketosis), they obviously may not feel too great. In fact, these symptoms can make dieters return to their former ways of eating, possibly giving into cravings for relief. Diet Demand, the nations leading provider in virtual, telemedicine weight loss coaching advises dieters to prepare for potential keto flu symptoms ahead of time by:
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About the Company:
DietDemand is the nation's leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, DietDemand has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long-term weight loss.
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Diet Demand Helps Dieters Prepare for Things They May Not Expect on the Keto Diet - Yahoo Finance
Posted: January 22, 2020 at 2:43 am
Diets hold many promises of weight loss, more energy, and longevity. But most (including the ones here) are all from the West, and we have no research in them yet, says Priyanka Rohatgi, Chief Clinical Dietician and HOD, Department of Nutrition and Dietetics, Apollo Hospitals, Bengaluru. So before you take to blueberry grazing or white tea chugging, check with your dietician.
The sirtfood diet
Adele lost a lot of weight on this diet based on a book called The Sirtfood Diet by Aidan Goggins and Glen Matten. Another follower: Pippa Middleton. The diet involves the consumption of sirtfoods that help to activate certain proteins called sirtuins which help improve metabolism. Some sirtfoods are red wine, olive oil, walnuts, blueberry, strawberry, coffee, parsley, soy, kale, and turmeric. The diet claims to help in sustained weight loss, incredible energy and glowing skin. There are two phases. The first lasts for a week, allowing for upto 1,000kcal for the first three days with three sirtfood green juices and a meal of sirtfood. From day four to seven, the calorie intake can be increased to 1,500 with two sirt juices and two meals. The next phase for 14 days includes three balanced sirtfood-rich meals and a green juice every day. I am not sure if it is feasible in India as many of the sirtfoods are either not available in our country or are very expensive. The limited food options offered by it can be boring after a point, explains Priyanka.
The flexitarian diet
This diet, though over a decade old, has been in the news because it came in third in the US News and World Reports diet rankings. It encourages plant foods with animal products in moderation. Created by dietician Dawn Jackson Blatner, the diet involves the consumption of fruits, veggies, legumes and whole grains. The calorie target varies from person to person and it is determined according to the body surface area, says Priyanka. It asks to limit sugar intake and focus on plant-based proteins. A person can start this diet with seven meatless meals in a week and slowly progress to 14 meatless meals. It is a practical diet as it has many food options to choose from. The veggies and meat make sure that the person gets enough nutrition, she says.
The Fast 800
Based on a book of the same name written by Dr Michael Mosley, The Fast 800 claims to help people lose weight, control blood sugar and reduce the risk of chronic diseases. It is done in several stages and can result in rapid weight loss. The initial stage of the diet involves consuming just 800 calories in a day for two to 12 weeks, depending on the amount of weight one needs to shed. One can achieve it either with food or with shakes low in sugar, high in fibre, proteins, fats, vitamins and minerals. The food recommended is a Mediterranean-style diet. It is a low-calorie diet with olive oil, fish, fruit, vegetables, yogurt and eggs, says Priyanka. It recommends staying away from sugary and starchy carbohydrates to control the blood sugar level.
In the next stage, one can switch from having an 800-calorie meal every day to eating it two days a week, with intermittent fasting on those days. On other days, it is a regular Mediterranean diet. The last stage is about maintaining the results, where, if you find you are gaining the weight back, you can go back to the 5:2 (eat regular meals on five days and do two days of intermittent fasting). Muscle loss is a concern here. The low-calorie intake can also affect metabolism, and after a point, weight loss can become difficult, she says.
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What are the diets of 2020? - The Hindu
Posted: January 22, 2020 at 2:43 am
Obestity researcher Dr Nick Fuller
In his new book, Interval Weight Loss for Women, obesity researcher Dr Nick Fuller aims to cut through the noise and presents six key principles behind healthy and sustainable weight loss for women.
Women are bombarded with information about the latest diets from keto to Atkins, paleo to Dukan and more diets that can paradoxically result in weight gain and arent grounded in scientific studies, says Dr Fuller from the University of Sydneys Boden Collaboration for Obesity, Nutrition, Exercise and Eating Disorders based at the Charles Perkins Centre.
There are countless reasons women gain weight including previous dieting attempts, being on the pill, long hours at work, pregnancy, menopause and the general common effects of ageing.
But there are also simple ways to overcome these common pitfalls and hurdles, to help you take back control of your body and stop yo-yo dieting for good.
Here, Dr Fuller presents six key Interval Weight Loss principles to support women seeking to lose weight and keep it off.
Using the Interval Weight Loss method, every second month people take a break from losing weight and instead focus on maintaining their current weight, says Dr Fuller.
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21 January 2020 6 steps to successful weight loss for women Obesity researcher Dr Nick Fuller - News - The University of Sydney
Posted: January 22, 2020 at 2:43 am
YOU don't need a calendar to know that it's time for New Year's resolutions.
Just swing by a gym this week and you'll see hoards of resolution-ready individuals lining up to use the treadmills and pump iron in a bid to lose weight.
1
However, setting a general goal to lose weight can feel daunting and sometimes even impossible - which it doesn't need to be.
Here, we have put together a list of 12 simple steps, backed by experts, to help you to blitz body fat and become the healthiest version of yourself in 2020...
If you want to consume less calories but still feel satisfied, you need to be smart with your food choices.
Opt for more filling foods rich in fibre and protein - both of which can help you feel fuller for longer.
In particular, whole grains have the added benefit of stopping fat from being stored around the stomach, by lowering the insulin and cortisol (the stress hormone) within your body.
They're also a great low-fat source of slow-release energy, which keeps you going throughout the day.
Adding more fruit and vegetables to your diet can provide you with speedy weight loss with results that are much more likely to last than fad diets.
Dietitian Melissa Meier urges slimmers to have five servings of vegetables a day - and mostly the non-starchy kind.
One serving is a cup (about 200g) of raw vegetables or half a cup (100g) of cooked veg.
A 2017 study found that a diet high in plant products is better for dropping kilos than other conventional diets.
It may seem a bit contradictory, but one of thebest ways to lose water weight is to actually drink more water.
That's because if you're constantly dehydrated, your body tends to retain more water in an attempt to prevent its water levels getting too low.
Water alsoboosts your metabolism, cleanses your body of waste and acts as an appetite suppressant, experts say.
You can usually use your urine colour as an indicator of hydration - if it's light yellow or fairly clear then you're well hydrated.
When it's dark yellow or amber then you need to be drinking more water.
OK, so some people swear by intermittent fasting - going long hours without eating anything.
But that doesn't work for everyone.
If you love food and you're a snacker, going cold turkey for 18 hours isn't realistic.
So you're best off setting yourself set times for eating smaller meals more regularly.
If you set out to have a 11am and 3pm snack in between your meals, then you won't be tempted to finish a whole bag of Maltesers at 11.30am having had no breakfast and no prospect of lunch any time soon.
Thisweight losstrick is so easy you can do it lying down.
Getting enough sleep helps blitz body fat - by curbing cravings, keeping your appetite in check and giving you the energy to move more.
A study by Columbia University found that when people are sleep-deprived they eat almost 300 calories more a day than when they have had adequate rest.
It is thought that this is because lack of sleep stimulates the production of our hunger hormone, ghrelin, while also lowering levels of leptin - the hormone that makes you feel full.
Most of us have grown up in households that demanded we eat everything on our plate.
As a result, as adults, we eat everything on our plates - regardless of how big they are.
Get yourself a slightly smaller plate or bowl and you'll be less tempted to overeat.
Don't believe us?
Two studiesrecently found that university students continuously ate smaller food portions when given a smaller portion control plate, compared to a larger, regular plate.
We all know that alcohol contains empty calories but it can be difficult to remember that when we're used to a glass or two after work.
But did you know that a standard glass of wine actually contains the same number of calories as a piece of chocolate?
While the odd glass won't do you any harm, over time it all adds up.
For more diet-friendly options, go for colourless drinks like vodka soda or G&T.
When it comes to healthy eating, most people find the biggest battle is avoiding treats.
But dietitian Terri-Ann Nunns firmly believes that life's too short to deny yourself a little treat every now and again.
And that includes allowing yourself to eat a small bar of chocolate or fries every now and then.
She says: "Banning foods completely will just make you want them more, and youll be more likely to binge.
"Enjoy a small bar of chocolate on a Saturday night or a glass of wine with a meal with friends.
"Many popular restaurants now offer meals for under 600 calories, so the idea that you cant eat out when youre dieting simply isnt true.
"Enjoy a treat lunch with your children or date night with your partner its important to reward yourself and it will make it much more likely that youll make your new diet a lifetime habit."
Many people skimp on calories when trying to lose weight and it just doesnt work.
Atkins recommend three meals with two between-meal snacks.
So your blood sugar levels stabilise and you never feel hungry.
Going to the gym can be a great way to boost weight loss as well as being good for your overall fitness and mental health.
However, the idea that spending hours in the gym is the best way to get into shape is not true.
Terri-Ann Nunns, founder of the Terri-Ann 123 Diet Plan, says: "When it comes to exercise, quality beats quantity.
"You can do a really great high intensity workout in half an hour which will be much better than slogging away for three hours on a bike.
"Think carefully about what extra activity you could do. Are you able to go to a gym class, or can you increase the amount you walk?
"When it comes to physical activity, every little helps."
To get results and to stay motivated you must see changes, which means you need to become more aware of them and start looking.
Take photos of your progress - even if you dont like the way you look.
Get your belly out and legs out if you want those areas to change and after a few weeks comparing you will be surprised what you can see.
Clothes are a great way to see changes - that dress that's sitting in your wardrobe, or your old jeans you want to get back into, the clothes dont lie and will quickly show change.
Stress can have a profound effect on metabolism and gut health.
Our bodies don't really know the difference between physical and mental stress; they'll handle work problems in the same way they would the threat of famine.
The more stressed out we are, the more the body clings to fat reserves and muscle mass.
If you really want to start shifting body fat, you need to get your body (and mind) to relax.
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That'll get it to release fat molecules, take the pressure off the gut, and allow muscles to grow.
And the best way to change your body composition is to increase the amount of lean muscle mass you have.
So once you've got to grips with your home workout, it might be time to get yourself into the weights room down the gym.
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The 12 best ways to blitz belly fat and lose weight from NOT starving yourself to eating fries - The Sun
Posted: January 22, 2020 at 2:43 am
Once only used by bodybuilders, more and more people are using sports supplements as a regular part of their health and fitness regime and the industry is booming worldwide. Protein shakes, powders, bars, and pills are being marketed to the average gym-goer as an essential part of getting fit.
A recent study even found that over half of gym goers regularly consumed protein supplements as part of their training. But while protein is an essential nutrient that we can't live without, these supplements might not be as necessary as we're led to believe.
Protein is an essential nutrient that we can't live without. Every cell in our body contains protein. We use it to build and repair tissues, as source of energy, and to make hormones and enzymes.
But people might also use protein often in the form of supplements to help with gaining muscle, losing weight, and to optimise their workouts by improving performance and recovery.
Consuming extra protein has even been shown to increase muscle development and strength when consumed as part of an exercise programme.
How much protein to eat, when to eat it and whether we should supplement with it (by drinking protein shakes, for example) has been debated by scientists for years. The current consensus points towards a slightly greater need than normal for people who take part in intense training, depending on their goals.
But not everyone needs to consume a high-protein diet. For a person weighing around 70 kilograms (154 pounds), they'd need around 56 grams (around 2 ounces) of protein (around 0.8 grams of protein per kilogram) a day.
But for people looking to improve fitness and health, build muscle and recover more quickly after training, experts recommend consuming between 1.4 and 2 grams of protein per kilogram a day. This is roughly around 98 to 140 grams (3.4 to 5 ounces) of protein for a 70 kilogram person. This helps repair tissues damaged during training and improve recovery.
Lifting weights and consuming protein stimulates a process known as "muscle protein synthesis". This is a naturally occurring process where new muscle is produced to repair those damaged during training.
The effects of muscle protein synthesis are thought to be enhanced if protein is consumed before or after training. These days, drinking protein shakes after exercise has become commonplace, but is consuming them really necessary?
How much protein we should actually consume in one serving is a subject of debate by scientists. Most believe that around 20 to 25 grams (0.7 ounces) of protein (the equivalent of one scoop of most protein powders, or found in 100 grams or 3.5 ounces of lean chicken breast) is the optimal amount for maximising muscle protein synthesis.
Anything greater than this is thought to be used for energy or excreted in our urine.
The point at which maximum muscle protein synthesis has been achieved in our muscles has been termed the "muscle full effect". The idea is that muscle protein synthesis is only elevated for around 90-120 minutes after ingesting protein, before it returns to normal.
This is even despite amino acids continuing to be available in the blood stream, stimulating muscle protein synthesis further.
This has led some people to suggest that there is a finite amount of protein that the muscle can use in one sitting, and that we should let blood amino acid levels return to baseline levels before the next meal.
This observation came from research investigating whey protein. Whey protein is unique in that its amino acid levels appear and peak within the bloodstream rapidly and for only a short time following ingestion. Whey is considered a "fast-acting" protein.
But research has also shown that milk protein (which contains fast and slow-acting proteins) causes a sustained muscle protein synthesis due to a slower release of amino acids. This throws the short-term muscle full hypothesis into question.
This might mean that the muscle full effect discussed in previous research might only be a characteristic of whey protein perhaps because of its ability to be rapidly absorbed. And, while amino acid oxidation (the breaking down of amino acids for energy) increases with amounts of protein greater than 20 grams per meal, this isn't the case for all types of protein.
So, eating more than 20 grams of protein in one sitting might not be a waste after all specifically if you eat whole food sources and don't just drink whey protein shakes all day.
Experts therefore recommend that consuming 0.25 grams of protein per kilogram or 20 to 40 grams per meal is optimal for most people, which is a bit more than the amount needed to stimulate muscle protein synthesis.
But muscle building isn't the only reason for consuming protein. Protein supplements have also been shown to improve weight loss when consumed as part of a calorie-controlled diet.
Whey protein enhances the release of hormones that reduce appetite and increase satiety, making you feel fuller and less likely to snack. Supplementing with whey also helps to preserve muscle during weight loss too, which helps to maintain the metabolism.
However studies have also shown that high protein diets that don't involve the use of protein supplements were equally effective as those that did meaning the benefits of protein supplements might just be that they're convenient and easy to consume.
In fact, high protein diets might just be better for weight loss in general. And perhaps surprisingly, many of the recommendations for gaining muscle also seem to be prudent for weight loss too 1.2 to 1.6 grams per kilogram a day, and 25 to 30 grams of protein per meal are recommendations supported by science, regardless of whether the protein comes from whole food or supplement.
So, do we really need protein supplements to get fit and look food? Well, probably not, as experts recommend we consume whole-food sources wherever possible. But if the protein supplement allows you to meet your daily protein needs, then it probably won't hurt.
David Rogerson, Senior Lecturer in Sports Nutrition and Strength and Conditioning, Sheffield Hallam University.
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Do You Actually Need That Protein Shake After Gym? Here's The Science - ScienceAlert
Posted: January 22, 2020 at 2:43 am
You cannot waste your life away because of food. There is more to life, Jake Sikora told himself. A 38-year-old commercial loan officer from Indianapolis, Indiana, hed been a chubby kid growing up, and after college, with too much fast food and almost no physical activity, he saw his weight climb.
He started avoiding the scale and refusing to look at himself in the mirror. Daily tasks were a challengethings like tying his shoelaces or climb a flight of stairs. He constantly felt tired, and he disliked how he looked. He shopped online for clothes because otherwise he couldnt find anything to fit him. Embarrassingly, he was told he was too large to ride a rollercoaster. And finally came the day when his doctor told him he had high blood pressure, diabetes, and sleep apnea. He was 35 and weighed 326 pounds.
That forced Sikora to confront himself and his relationship with food. Hed tried to lose weight before, with little success. He looked for help, and walked into his first WW (formerly Weight Watchers) workshop. There he learned how to focus on small, sustainable changes that would add up over time.
He started by walking around the neighborhood with his dog. It didnt feel like working out and it was something I enjoyed doing, he says. Hed never really thought of exercise as something he could enjoy. Once he got acclimated, he started going to the gym, doing 30 minutes of cardio three times a week. Today hes up to an hour in the gym, six days a week, doing a mix of cardio, weight training and core exercises.
Finding activities he could enjoy helped him stick with his regimen, but he also says, I have learned discipline is more important than motivation. I view exercise just as important as going to work, getting dressed in the morning, or brushing my teeth. Its simply a non-negotiable part of his routine now. I have realized that I am a priority in life, he says. Not only for myself but my loved onesI need to be healthy.
He started slimming down in February 2017, and reached his goal weight in July 2019. All told, hes lost nearly 140 pounds. I feel the best Ive ever felt, he says. I have new leg on life. The changes havent been just physical; he says, The best transformation has been internally. I have more confidence and self-love than I ever have before. He has a newly positive outlook on life.
Now, even though he never considered himself an athlete before, hes become an avid runner. Hes run 28 races since 2017, including 5 and 10ks, and half marathons. He plans to complete a mini triathlon soon, building on his success so far.
Looking back, Sikora wants to remind people it all begin with baby steps. He wanted to be healthier but didnt know where to begin, so he started small. Start with small changes and build up from there, he says. You will be surprised by how small changes will create big changes.
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Going for Short Walks Every Day Led to This Guy Losing 140 Pounds - menshealth.com
Posted: January 22, 2020 at 2:43 am
Atkins, Keto, Dukan, the Vogue White Wine Diet we could go on. When it comes to staying trim, the A-list dont mess about with their diet regimes. But do they really work and are they actually good for you? We asked clinical nutritionist Suzie Sawyer to debunk eight of the most popular celebrity diets. Heres what she had to say
Fast becoming one of the celeb go-to diets of modern times, intermittent fasting is to the 2020s what Atkins was to the 1990s. The idea is that you fast for a strict given period; e.g. either from 8pm-12noon or restrict your calorie intake significantly two days per week and eat relatively normally the other five. The usual routine is to skip breakfast and eat one meal around 1pm and another around 8pm. This means the body is then fasting for 16 hours straight, allowing it to burn fat when its in the post-absorptive phase of digestion.
What does it look like? Eggs, smoked salmon and avocado for the first meal and chicken, broccoli and quinoa for dinner.
Who does it? Kourtney Kardashian and Jennifer Lopez.Verdict: There are many health benefits to this diet especially relating to heart disease and inflammatory issues. However, it may be low in antioxidants, which can affect the immune system because theres less opportunity for food intake overall. This one needs to be strictly followed to stand any chance of the body getting what it needs.
The crux of this one is super-low carbs with high fat, pushing the body into ketosis; when the body is forced into breaking down fat for fuel. Whilst theres certainly merit in keeping a diet low in carbs overall, which reduces the release of the fat-storing hormone insulin, following the Keto for a prolonged period can lead to acidosis (when the body contains too much acid) or at the very least mood swings, constipation and energy lows.
However, its certainly very effective for weight loss and you can choose the rate at which you want to lose weight by closely monitoring the total number of calories youre eating on a daily basis. For example, if you want to lose a kilo per week (a sensible approach), an average-sized woman would need to eat around 1,500 calories daily. Around 65% of those calories would come from fat.
What does it look like? Eggs and bacon for breakfast, chicken and salad for lunch and steamed fish with mixed vegetables for dinner.
Who does it? Halle Berry and Adriana Lima.
Verdict: Weight loss can be achieved quickly, and with around 30% of calories coming from protein, the body wont lose muscle mass, which frequently happens on weight loss plans. However, youll likely to have quite a few nutrient deficiencies, especially calcium, as the diet contains no dairy or other calcium-rich foods such as soya milk.
The vegan diet contains no foods from animal sources at all, therefore it will naturally contain lots of nutrient-rich fresh fruits and vegetables, whole grains, beans and legumes. Another positive of the diet is that since our food chain is far from perfect with tonnes of animal products being pumped full of chemicals and antibiotics, youll be escaping their onslaught.
What does it look like? Homemade beans on wholegrain toast for breakfast, chunky vegetable soup with barley and tofu for lunch and vegetarian goulash with whole grain brown rice for dinner.
Who does it? Venus Williams and Ariana Grande.
Verdict: The vegan diet is generally nutrient-dense with good levels of lots of key trace minerals such as magnesium, potassium and calcium. However, vegans can sometimes miss out on some vitamins, especially vitamin B12. Interestingly, tempeh is taking over from tofu in terms of popularity as a vegan protein source. Tempeh contains probiotics, which naturally encourage the bodys production of vitamin B12, so this could help to plug some of the gaps. However, taking a daily multivitamin can also do the job.
This one has been around for many years and is still very popular with celebs. Its based on being In the Zone where your body better manages the insulin response and has more control of inflammatory issues. The diet requires a balance of 1/3 protein and 2/3 carbohydrates with just a small amount of monounsaturated fats from avocado, olive oil and nut butter. The great news about this diet is that it includes plenty of colourful foods every day and is much more likely to give the body the nutrients it needs; richly coloured fruits and vegetables are loaded with vitamins and minerals.
However, its lacking in essential polyunsaturated omega-3 fats found in oily fish, nut and seeds. These fats are needed for hormone balance, glowing skin, healthy eyes, heart and brain.
What does it look like? Egg white omelette with spinach and mushrooms for breakfast, chicken salad with avocado for lunch and roasted cod with veggies for dinner.
Who does it? Jennifer Aniston.
Verdict: The diet will naturally contain loads of antioxidants because theres plenty of fruits and vegetables included, although starchy veg and highly sugary fruits such as bananas should be avoided. Its low in essential omegas, plus its difficult to get the ratios exactly right which may deflect from its effectiveness.
Quite possibly the most ridiculous diet weve ever heard off, the original plan was published in the 1977Vogue Beauty & Body Book and provided very little variety other than eggs, wine and steak.
What does it look like? Just that one hard-boiled egg for breakfast, a glass of white wine (dry and preferably Chablis) and a black coffee. The same again for lunch but bumped up to two eggs and two wines and dinner serves up a 5oz steak with black pepper and lemon juice, plus the remainder of the white wine (youre allowed one bottle per day).
Who does it? Hopefully no one has done this since 1977.
Verdict: Whilst initially, consuming a bottle of white wine a day might put a smile on your face, it will quickly turn to tears and tantrums on this diet. Youll lose weight because there are so few calories, but it will seriously affect your emotional wellbeing, not to mention digestion. Avoid at all costs.
One of the most famous fad diets out there, first devised by Robert Atkins, it became a dedicated eating plan of many celebrities over the years. The idea is that by subscribing to a low carbohydrate intake, it could lead to weight loss.
What does it look like? Meat and full fat dairy. Beef, pork, lamb and chicken are encouraged, as are fatty fish like salmon and sardines. Low-carb veggies such as kale, spinach, broccoli and asparagus (think the greener the better) are welcomed, as are butter, cheese and cream.
Who does it? Kim Kardashian
Verdict: The Atkins diet contains high protein and fat, both of which will keep you feeling satiated. Whilst it lacks antioxidants and some nutrients, its fine for a relatively short period and will certainly help stop Type 2 diabetes in its tracks, if thats where youre heading.
A bit like Atkins, the Dukan Diet was created by Dr Pierre Dukan, a French practitioner who specialised in weight management. Its all about high-protein, low-carbs.
What does it look like? Alternating days of lean meats and vegetables beef, pork, poultry and eggs one day, followed by a day of veggies the next.
Who does it? Kate Middleton
Verdict: This diet is very balanced as it contains 100 different foods, its high in low-fat protein and theres some really tasty meal options. However, the lack of carbs might affect mood after a while.
This diet is basically a throw-back to caveman times based on meat, fish, vegetables, fruit, nuts and seeds. Out go dairy, sugar, grains, legumes and beans.
The good news is that since its based on healthy eating principles, with foods that are not processed or pumped full of hormones, its certainly not in fad territory, unlike some other celebrity diets.What does it look like? Spinach, mushroom and tomato omelette to start the day (look for omega-3 enriched eggs), wild salmon salad for lunch and organic roasted chicken with mashed sweet potatoes, broccoli and peas for dinner. Its not going to be cheap.
Who does it? Miley Cyrus and Matthew McConaughey.
Verdict: Your diet will be very clean with no refined foods allowed. It naturally follows that youll be getting a great range of nutrients. However, the Paleo Diet could lead to deficiencies in the mineral iodine, since dairy is one of the main sources. We know that 17% of women of child-bearing age are iodine-deficient and iodine is key for growth and brain development during pregnancy.
The alkaline diet is based on the idea that replacing acid-forming foods with alkaline foods can improve your health and is thought by some to fight off serious diseases such as cancer.
What does it look like? Raw fruit and vegetable, seeds and nuts, legumes and soy are all in but eggs, meat, alcohol and caffeine are all out.
Who does it? Victoria Beckham and Sam Smith are said to be fans.
Verdict: The body strictly maintains its slightly alkaline state as a normal part of its daily work. However, by eating plenty of green leafy and root vegetables and lemons which are all alkaline, youll notice joints will run smoother, hair and skin will shine and glow, and youll also lose some weight.
Any changes in eating regimes, including these diets or even if you are trying to cut down (or cut out) food groups such as dairy, red meat and carbohydrates will have an effect on your nutritional balance. Suzie says, I always recommend taking a good quality daily multivitamin to top up on all the essential vitamins and minerals like The Alive! Ultra Wholefood Plus range.
Suzie Sawyer is a Clinical Nutritionist for http://www.feelaliveuk.com
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We Asked A Nutritionist To Debunk These 9 Celebrity Diets - The Handbook
Posted: January 22, 2020 at 2:42 am
If you want to lose 10 pounds (4.5 kg) in one week, then you need to follow an effective plan.
I've tested this plan on clients who were looking to lose weight fast before an event like a vacation or photo shoot, and it works wonders.
In fact, some of my clients who use this look like they've been on a three- or four-week diet after just one week.
Although it's not a long-term fix, this can kick-start your weight loss journey and motivate you for more sustainable long-term changes.
While it's certainly possible to lose 10 lbs in one week, it won't be pure body fat.
Due to the calorie deficit needed to burn each pound of fat, it's simply not possible to safely burn 10 pounds of pure body fat in just one week.
However, this isn't to say you can't lose that much weight and still look leaner.
While a lot of the weight loss will certainly come from body fat, you will also drop pounds by losing excess water weight (1).
This is partly because this plan lowers your insulin levels and makes your body get rid of stored carbs, which bind water.
Although your body can only store about 300500 grams of carbs in a form known as glycogen, stored glycogen does hold around three times that weight in water (1, 2).
Reduced insulin levels will also make your kidneys shed out excess sodium, leading to reduced water retention (3, 4).
Along with reduced body fat and water weight, you may also lose some weight due to less intestinal waste and undigested food and fiber in the digestive system.
Here are the 7 steps you should follow in order to lose 10 pounds in a week.
You can lose several pounds by following a low-carb diet for just a few days.
In fact, lots of research has shown a low-carb diet is a very effective way to lose weight and improve health (5, 6, 7).
A short-term decrease in carb intake can also reduce water weight and bloating.
This is why people who go low-carb often see a difference on the scale as early as the next morning after starting the diet.
Additionally, making sure you eat plenty of protein can help reduce your appetite even further while boosting your metabolism (8, 9).
Try eliminating or drastically reducing all starchy carbs and sugars for the week. Replace these with low-carb vegetables, while also increasing your intake of eggs, lean meats and fish.
Check out this article to learn more about how to set up a low-carb diet and which foods to include.
When you're trying to lose weight quickly then it can be helpful to eat a simple diet based on whole foods.
These foods tend to be very filling, and make it easier to eat fewer calories without getting too hungry.
During the week, you should make sure to eat mostly whole, single-ingredient foods. Avoid most foods that are highly processed.
Eating mostly lean proteins and low-carb veggies can be incredibly satisfying even if you're not getting that many calories.
Reducing your calorie intake may be the most important factor when it comes to weight loss.
If you aren't eating fewer calories than you expend, then you will not lose fat (10).
Here is a calculator that shows you how many calories you should eat to lose weight (opens in new tab).
Here are a few simple tips to reduce calorie intake:
Exercise is one of the best ways to burn fat and improve your appearance.
Resistance training, such as weight lifting, can lead to a similar amount of weight loss as regular aerobic training. It also helps you add or maintain muscle mass and strength (11, 12).
Full-body resistance training workouts are also a great method to lower your body's carb stores and water weight, which can lead to a sharp decline in weight (13, 14).
Lifting weights can also protect your metabolism and hormone levels, which often decline during dieting (15, 16).
High-intensity interval training (HIIT) is another very effective training method.
Research suggests that 510 minutes of HIIT can lead to similar or greater benefits for health and weight loss as five times that amount of regular exercise (17, 18, 19).
Like weight lifting, it can quickly reduce muscle carb stores and also boost other important aspects of weight loss, such as your metabolism and fat-burning hormones (20, 21).
You can perform HIIT three to four times a week after a workout or as part of your normal training regimen. It is very important to do this with 100% effort or intensity. Most sprints should not last more than 30 seconds.
Here are a few protocols you can try. These can be done running in place or outside, or applied to a cardio machine like a bike, rower or treadmill:
In order to burn extra calories and lose more weight, you can also increase your daily activity.
In fact, how active you are throughout the day when you aren't exercising also plays a very important role in weight loss and obesity (22, 23).
For example, the difference between a desk job and a manual job can account for up to 1,000 calories per day. This is the same as 90 to 120 minutes of high-intensity exercise (24).
Simple lifestyle changes such as walking or biking to work, taking the stairs, going for walks outside, standing more or even cleaning the house can help you burn a lot of calories.
Intermittent fasting is another effective and proven tool for dropping fat (25, 26).
It forces you to reduce your calorie intake, since you are limiting your eating to a short window of time.
There are many different protocols, such as a 16-hour fast with an 8-hour feeding window, or a 20-hour fast with a 4-hour feeding window.
If you're combining fasting with exercise, it may be wise to do the fasting at a different time than your workout.
Several other methods can help you drop water weight and appear leaner and lighter. These include:
Here are 13 more ways to lose excess water weight.
By optimizing your diet and training regimen you can lose a large amount of weight in just one week.
Although this won't be pure fat loss, it may give you the kick-start and motivation you need to follow a more sustainable diet.
You do not need to follow all of these steps, but the more you apply, the more weight you will lose.
Keep in mind that people who go on "crash diets" often end up gaining all the weight back when they're done.
When the week is over, you should switch to a more sustainable plan so that you can continue to lose weight and keep it off.
Read the original:
A 7-Step Plan to Lose 10 Pounds in Just One Week
Posted: January 22, 2020 at 2:42 am
With February approaching, many people may have already fallen off the healthy routines they commenced at the start of the new yearbut not Rebel Wilson, who just showed off her stunning weight loss transformation on Instagram.
The Cats star is hitting the gym six to seven days a week, according to her trainer Jono Castano Acero. On Friday, Acero shared a video of the actress working hard in the gym with a set of ropes. Friday vibes but @rebelwilson has been putting in the yards 7 days a week! Proud of you girl Acero captioned the post.
In the clip, Wilson grabs the ropes and repeatedly slams them down, to tone up her arms while getting some cardio in. At the end, she celebrates completing her set. Fans couldnt help but cheer her on. She looks INCREDIBLE! one of Aceros followers commented to the post, while another fan wrote, Great work
Wilsons weight loss transformation began long before the new year, while she was shooting Cats in 2019. In an interview with Entertainment Tonight in December, the 39-year-old actress said that she lost eight pounds in four days while filming.
One, because theres a lot of physicality... but also, they heated up the set very high, to almost 100 Fahrenheit, so that we could never cool down, Wilson explained to the outlet. These people are like, the best dancers in the whole world, so they cant cool their muscles down or they could get an injury and theyd be out of the film... So theyd heat up the set like a sauna so we would never cool down, but made it pretty uncomfortable.
When the new year came around, Wilson wanted to continue her weight loss journey into 2020, declaring the upcoming months The Year of Health. In an Instagram post on January 2, the actress shared three photos from a walk at the beach, and let her fans know the lifestyle changes she was planning to make, like loading up on more water while avoiding sugar and junk food. Whos with me in making some positive changes this year? she added.
Her Instagram followers were quick to point out that the star already looked amazing. Im so proud of you!! you look fantastic," one fan wrote, while another commented, Although youre gorgeous the inside health is what is most important in life. Get after it Rebel!
It seems that Wilson has been sticking to her goals. In a recent interview with Hollywood Life, Acero said she has been committed to her workout routine, which involves daily cardio, whether its running or walking. I encourage all my clients to do an extra bit of cardio during the day to keep moving, Acero told the outlet. A little tip is get a watch or use your phone to count steps and aim for 10,000 steps a day. If youre on 9,000 steps at 10 p.m. you have to get it done.
And when she hits the gym, her routine is centered around conditioning, building strength, improving balance and coordination, and toning the core.
Wilsons trainer told Hollywood Life that a typical circuit Wilson does in the gym involves the assault bike, battle rope slams, and TRX squats. I use the TRX as it focuses on using body weight and gravity as resistance to build strength, balance, coordination, flexibility, core and joint stability, Acero said.
The Pitch Perfect star also works on her core with a standing bandit trunk rotation and dead bugs with a medicine ball, which Acero says are effective, safe, and a great way to strengthen and stabilize your core, spine, and back muscles.
In addition to announcing her Year of Health, Wilson also took the time to reflect on the last decade. Exactly this time last decade I was taking a huge risk and moved to Hollywood with just one suitcase, she wrote to Instagram in December. I couldnt be prouder of all the films, TV shows and live performances Ive done since then and all the wonderful people Ive met along the journey who have helped and supported me. I appreciate you all so much Cant wait to see what this next decade brings!
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Original post:
Rebel Wilson Shows Off Incredible Weight Loss Transformation on Instagram - Prevention.com
Posted: January 22, 2020 at 2:42 am
OSHKOSH, Wis (WBAY) An Oshkosh man is hoping to inspire others who are trying to keep their New Year's resolution to lose weight on track.
Justin Sosnoski is a regular inside the Oshkosh YMCA, and it's been that way for years.
He's come a long way from a childhood filled with bad eating habits, inactivity and video games.
"I was always the fat kid from probably age 6 all the way through high school. My peak was 352 pounds when I was 18 years old," says Sosnoski.
After graduation, Justin decided it was time for change.
"I never had that vision where I was going to be obese as an adult. I wasn't going to live that life, so I always had that dream," recalls Sosnoski.
Justin started with just a few simple goals: eat healthier and become more active.
"Riding my bike around the neighborhood one time, that was a huge achievement, and then the next step was riding my bike across town to my parents' restaurant. And I just started walking around the neighborhood. I'd do one lap and then I'd push myself, well, let's do two laps. I got to the point where I was walking in the early going 15 miles a week, and at my peak I was walking 40-something miles a week," says Sosnoski.
A year-and-a-half after tipping the scale at 352 pounds, Justin weighed in at 170, a weight loss of 182 pounds.
He had surgery to remove the excess skin and started lifting weights to tone up.
Now 29, Justin has maintained his weight through basic exercise and healthy eating.
Through Instagram and Facebook, he's hoping to inspire others.
"Any kid that maybe was in my shoes, 18 years old, you're obese your whole life, doesn't have to be like that, but also if you're 50 years old, you don't have to see 60 at the same weight; it's never too late to change. Number one thing with fitness is, you never have the body. It's always your rent is due every day, so you can get in crazy shape and in three months that could be a past memory, so every day rent is due," says Sosnoski with a smile.
See the article here:
Oshkosh man hopes to inspire others through amazing weight loss - WBAY
