Maybe youve tried intermittent fasting (IF) to shed a few (pandemic!) pounds, since the hope and potential for weight loss is what this eating plan is best known for. And yes, scientists are looking into whether or not it really is effective at helping people slim down. But some studies show that IFin which you only eat during a specified time periodmay have other possible long-term health benefits as well.

The goal with IF is improving metabolic health, reducing the risk of certain conditions such as diabetes, and increasing longevity, says Laura Kelly, C.N.S., L.D.N., an advanced genomic nutritionist at Nutritional Genomics Institute. One theory as to why fasting may be beneficial is that during the fasting period, the bodys cells are under mild stress, similar to exercise. The cells respond to this stress adaptively by enhancing their ability to cope with stress and to resist disease.

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Intermittent fasting doesnt have a standard definition or regimen, says Deborah Cohen, D.C.N., R.D.N., associate professor in the department of clinical and preventive nutrition sciences at Rutgers New Jersey Medical School. Because of the number of different methods, its difficult to study and compare them, and we have limited evidence beyond six months about its benefits. Many of the studies also involve a very small number of participants.

Because of this, there's a lot we don't know yet about IFbut heres what researchers have found out about the emerging science behind the potential health benefits of intermittent fasting, and answers to your top questions about it:

For most healthy individuals, its fine to follow a fasting regimen. Theres nothing really harmful in trying it if you have no underlying health issues, such as diabetes, says Cohen. And if it promotes weight loss, that can have great psychological benefits, which may spur you on to other healthy behaviors such as making regular exercise part of your life, too.

Still, most experts agree that some people should steer clear of IF altogether. That includes kids and adolescents because they have higher calorie needs due to ongoing growth and development; women who are pregnant or breastfeeding; people with pre-existing conditions such as diabetes; and anyone with a history of eating disorders, says Cohen.

Intermittent fasting isnt a free pass to eat anything you want, contrary to what you may have heard (or wish were true!). You still should avoid processed foods, eat more whole foods from plants and animals, and get moving for at least 150 minutes per week. Your eating plan should be something you can follow the rest of your life to promote good health, says Cohen.

Heres what the science says about the ways IF might help you get healthier.

One study with 150 participants for 50 weeks showed IF to be as effective as (though not more effective than) a diet that restricts calories; other small studies have shown that IF will help you lose weight in the short-term. A review of 27 trials found that weight loss from .8 percent to 13 percent of baseline body weight occurred with IF, though the researchers pointed out that larger studies of longer duration are needed. In 16 of the studies that measured BMI, the participants BMI decreased by 4.3 percent, says Kelly. Reducing the daily eating window may also decrease caloric intake for the whole day, resulting in weight loss without restrictive calorie counting.

Theres some research showing potential benefits to heart health. Short-term studies show IF may be beneficial for regulating blood glucose levels and lipid panels (meaning cholesterol and other blood fats), though those effects may be partially related to the weight loss itself. A small 12-week study showed a decrease in waist circumference and visceral fat in people with metabolic syndrome. In addition, a small short-term study found that following an 8-hour time restricted feeding resulted in a slight reduction in systolic blood pressure (decrease of 7mmHg) over a 12-week period in obese subjects. However, its important to remember that while short-term gains are good, if youre trying to prevent complications with conditions such as blood pressure, its important that those gains stick around long term, says Cohen.

Chronic inflammation is associated with a long list of health conditions, including dementia, diabetes, stroke, and heart disease, says Cohen. While mice studies have demonstrated that short periods of fasting (24 hours) show a reduction in inflammatory markers, a small human study showed IF reduced the levels of pro-inflammatory factors such as homocysteine and C reactive protein, which contribute to the development of plaque in the arteries. Another small eight-week study in overweight patients showed an improvement of asthma symptoms including better pulmonary function.

Some research has shown that IF induces a process called autophagy, which plays a role in the functions of your immune system, including cell survival, cell defense, and regulation of immune responses, says Kelly. For example, autophagy is necessary for T cell production and survival in fighting off bacterial and viral infections. Preliminary research is exploring how to harness this process as a strategy for treating diseases such as Long COVID.

Decades of research has shown that rodents on fasting diets live longer. Human research also is exploring how fasting may influence circadian rhythms to increase longevity, says Kelly. Circadian rhythms, which affect physiological functions such as sleep and metabolism, are regulated by clock genes. These genes may become disrupted by age, illness, and environmental factors such as poor diet and stress. Studies have shown that fasting may optimize and reset these clock genes.

All of these studies show that scientists are on the hunt to figure out the real benefits of IF, whether the potential benefits last long-term, and which people would get the most out of trying out this way of eating. As the research continues, well learn more about how IF may be one more useful tool for helping us live longer, healthier lives.

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Every day one-third of Americans order a fast-food meal that's typically high in calories and low in nutrients, according to the Centers for Disease Control and Prevention (CDC). One third! Every day!

Not you, you say? Good. However, CDC stats say most Americans go for fast food one to three times a week on average. If you're being honest, you probably fall into that category. And when you do visit a fast-food joint, you're probably a creature of habit, ordering what you always order. Considering that the average number of calories per adult fast-food meal is 836, that eating habit can quickly add up to extra pounds you don't want (especially if you're ordering one of the Fast-Food Items that are Deceptively Unhealthy).

Now, you don't have to ditch the once-to-three-times-weekly fast-food habit to lose weight. (Fast food is a convenient and affordable way to feed yourself, after all.) And since that's the case, the best thing you can do is choose the healthiest meals with the lowest calories that will still satisfy your hunger. Don't figure that out while you're staring at the menu board. Let us order for you: Here are five fast-food meals for no-brainer weight loss for whatever you're craving. Read on, and for more on how to eat healthy, don't miss 7 Healthiest Foods to Eat Right Now.

Order the classic McDonald's Egg McMuffin. It has been on the Eat This, Not That! thumbs up list since the days when we first started publishing our best-selling books. And for good reason: it hasn't changed. You get a hot egg and Canadian bacon breakfast delivering 17 grams of satisfying protein on an English muffin. Total calories and carbs: just 310 and 30 g, respectively. And you can knock down those calories, sodium, and the 6 g of saturated fat by ordering it without the cheese. It's hard to do better than this sandwich at a fast-food restaurant.

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Ask yourself, do you really need a Whopper or a Big Mac? Remember how bloated and tired you felt after your last one? When you're craving a fast-food burger, get your fix at BK with a single hamburger (99 calories) or cheeseburger (111) and add a garden side salad (99 calories without dressing).

If you're a little hungrier, at McD's order a Happy Meal with a hamburger, kid-size fries, low-fat milk, and apple slices (475 calories total).

But maybe you're cruising down Sepulveda Boulevard in West L.A. and can't resist the siren call of an In-N-Out burger. Order one Protein-Style and have your burger wrapped in a lettuce leaf to save you the carb-heavy bun and about 150 calories.

On the East Coast, consider going meatless with Shake Shack's vegetarian 'Shroom Burger without the bun.

RELATED:In-N-Out's Surprising Secret Menu Item You Had No Idea Existed

Be honest: You love chicken nuggets, too. When you pull up to the Chick-Fil-A drive-thru, order their grilled nuggets, which are much healthier than breaded and fried chicken nuggets. The 8-piece option contains just 130 calories and 6 grams of fat. The Zesty Buffalo Dipping Sauce adds only 25 calories. For a balanced meal, get your greens by ordering the Kale Crunch Side, a salad of curly kale, green cabbage, roasted almonds, and an apple cider/Dijon mustard vinaigrette (120 calories).

RELATED:Secret Side Effects of Eating Grilled Chicken, Says Science

Just add beans. You can add black beans, kidney beans, chickpeas, and lentils at many Saladworks-style restaurants to make your salad heartier. Or order a grab-and-go salad with chicken for the protein boost like Arby's Roast Chicken Entre Salad, which weighs in at only 250 calories and 14 grams of fat.

Before you run to Chipotle Mexican Grill, browse the fast-food chain's online menu and play around with the nutrition calculator. You'll find that it's easy to load up those bowls and end up with a meal well over 1,000 calories.

Instead of a jam-packed burrito, miniaturize your meal and mix and match fillings in two crispy corn tortilla tacos with steak. For example, two tacos with steak, fajita vegetables, guacamole, romaine lettuce, and tomatillo green chili salsa will stick to your ribs at 412 calories, 18 g protein, and 25 g fat. Compare that to just about any stuffed burrito.

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When it comes to living a healthy lifestyle, diet, exercise, and weight loss can keep anyone in shape. While many might assume you need to keep a close eye on your calorie intake and watch what you eat, a new study has shed light on what actually helps you live a wholesome lifestyle.

According to a study published in iScience, some lifestyle plans designed to combat obesity don't work and in the long run, can even lead to some individuals gaining more weight. The study showed that obese individuals end up seeing far better results when they start exercising, as opposed to obese participants that tried to lose weight by simply dieting. While the study didn't precisely measure dieting, it did reveal that those who used a diet to lose weight eventually ended up gaining the pounds back after they hit their goal, while those who exercised had better long-term results.

"Exercise is important when it comes to obesity and disease due to its impact on insulin sensitivity," says Jay Cowin, NNCP, RNT, RNC, CHN, CSNA at ASYSTEM. "Insulin sensitivity is your body's ability to pull glucose out of the bloodstream so that it can be used for energy or fuel. Obesity has been found to activate the innate immune system which stimulates inflammation and insulin resistance."

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"This can lead to symptoms of prediabetes and ultimately type 2 diabetes," continues Cowin. "However, studies show that exercise improves insulin sensitivity when performed daily. This is because, during aerobic exercise, muscles increase their uptake of glucose by as much as fifty times. This effect can persist for up to 24 hours or more after your workout. This shows that exercise is imperative for regulating insulin sensitivity, which can affect your overall health."

"Exercise prevents or reverses the effects of certain diseases," says Dr. Daniel Boyer of the Farr Institute. "Moderate exercise increases heartbeat that makes the body muscles use more glucose. With time, it reduces blood sugar levels, [which] lowers heart attack [risk] and related disorders. By controlling body weight, reducing sex hormones, and strengthening the immune system, it can minimize chances of certain cancers like colon and breast cancer."

According to the study, people who exercised regularly had a 22% lower all-cause mortality risk and 24% lower cardiovascular disease risk.

"It [also] promotes a sense of confidence and well-being by lowering anxiety and depression," says Dr. Boyer. "However, the link between exercise and emotional health is not clear. Because it makes the body burn more calories, it helps check obesity that might cause health problems in the body. To achieve this, do some aerobic exercise for at least 20 minutes per day to realize the effect of exercise on your weight."

If you have a weight loss goal in mind or just want to live a healthier lifestyle, opt to make exercise a priority to keep you in top shape and moving toward a better lifestyle. If you need ideas of what to do to get your body moving but don't know where to start, make sure to check out This 5-Move At-Home Workout Will Help You Build Strength and Get Lean and get ready to live your best life.

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Adele never needed to lose weight to strike our awe and admiration. However, in May 2020 when she revealed a transformed physique, what surprised fans perhaps the most was that the 15-time Grammy winner had done it all on the down-low. Now, for the first time since then, she's shared exactly how she lost 100 pounds plus, the unexpected reason that prompted it.

Keep reading for healthy inspiration from Adele, who's just opened up in the new issues of U.S. and British Vogue. (Also, sign up for the Eat This, Not That! newsletter for weight loss andwellness news delivered daily.)

A successful career in the music industry comes with serious pressure, Adele said, mentioning that at one point in recent years, she even told her manager: "This isn't really for me."

Plus, in 2019, Adele announced that she and her then-husband, Simon Konecki, had separated. In March of this year, their divorce was finalized.

It sounds like all these factors combined spurred Adele, 33, to place a very intentional focus on her wellbeingparticularly, her mental health. Of her 100-pound weight loss, she's reflected in the new issue of Vogue: "It was never about losing weight. It was always about becoming stronger and giving myself as much time every day without my phone. I got quite addicted to it."

RELATED:The #1 Best Exercise for Fighting Stress, Says Science

These days, Adele told Vogue, "I work out two or three times a day."She said her day starts with weights, then in the afternoons she goes on a hike or does some boxing.

Many nights, she said, she does cardio. (Vogue revealed the singer is a fan of the elliptical machine.)

Adele credited her trainer, Gregg Miele, with her ongoing inspiration to stay active. As Vogue noted, "Adele says that she has probably spent more time with Miele in the last three years than anyone else."

RELATED:The One Trick To Lose Weight Like Crazy, Says Celebrity Trainer

Adele says to be clear, she didn't restrict herself from the foods she loves."If anything, I eat more than I used to because I work out so hard," she said in the interview.

A favorite she still enjoys is the occasional drink specifically, ros or an Aperol spritz. But Adele says these days, she tries to be more mindful about her drinking than she was in her younger years.

She said Amy Winehouse's death forced her to think about how the media would portray her if she didn't take control of her own behaviors. "I'm not having these people I don't know take my legacy, my story away from me, and decide what I can leave behind or what I can take with me," Adele said.

RELATED:I'm an RD, and This Is The One Thing You Crave When You Give Up Alcohol

In Vogue, Adele said she realizes that some fans might feel differently about their connection to herbut she assures them this lifestyle change has simply been for her health. "My body's been objectified my entire career," she said. "It's not just now. I understand why it's a shock. I understand why some women especially were hurt. Visually I represented a lot of women. But I'm still the same person."

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When you start on a newdiet, you'll take any simple tip to make it effective, right? Well, one purported weight loss trick stirred interest on social media this week when a TikTok user suggested adding lemon juice to coffee can help torch fat faster. A British nutritionist flat-out debunked the claim but, a veteran registered dietitian tells us, depending on how you look at this, it's possible some people could actually see some change on the scale from this coffee-lemon juice combo.

Karen Graham, RD, CDE is a registered dietitian and certified diabetes educator for over 30 years, as well as a winner of Canada's National Health Information Award. This week, we asked Graham to weigh in on a TikTok post by Hilda Braso, as reported by Newsweek.

Keep reading to see what this dietitian had to say, and check outAdele Finally Reveals Her 4 Weight Loss Secrets for Shedding 100 Pounds.

In her recent TikTok post, Braso seemed to indicate she'd been putting lemon juice in coffee as part of a growing online #coffeeandlemondiet challenge for users to lose weight.

After a week of trying this, she posted to report that she'd quashed the method because it hadn't worked. According to Newsweek,Marcela Fiuza, a dietitian and member of the British Dietetic Association (BDA), said that's no wonder:"There is no physiological explanation that would justify mixing coffee and lemon to lose weight," she said.

Graham's initial take? "My immediate thought is that doesn't sound very tasty," the dietitian told Eat This, Not That!. "I wouldn't want lemon juice in my coffee."

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Graham, who specializes in diabetes education, says, "We do know that [lemon juice] decreases the glycemic index, the rate at which blood sugar is absorbed into the blood."

So, she adds, "If you include lemon juice with a mealsalad, coffee, sprinkled on fishit slows down how quickly you absorb the carbohydrates from all the foods in that meal.That's well known." Graham says this means"your sugars won't raise as quickly, so that's good."

One note on this, Graham advises: You typically have to use around at least half a teaspoon for the lemon juice to have this effect on your body's sugar uptake.

RELATED: Ways Drinking Lemon Water Helps You Lose Weight, Says Science

However, lemon juice's effect on blood sugar "doesn't mean it's going to help you withweight loss," Graham says, adding that the lemon juice-coffee blend in and of itself is "questionable" as a dieting hack.

RELATED:One Major Effect of Drinking Seltzer Water, Science Says

Graham noted a few possible reasons this lemon juice in coffee weight loss challenge could show a difference on the scale."Maybe that cuts [an individual's] appetite and they don't eat as much," she said. "Maybe that's because the blood sugars don't go up as high, you're a little more satisfied. It's indirect. It doesn't make sense unless it's a secondary benefit on the appetite."

RELATED:The Surprising Effect Reducing Sodium May Have on Your Blood Sugar, New Study Says

"Eating is so much our mindit's our whole perception of what is satisfying to us," this dietitian reflects. "So if someone feels that having lemon juice in their coffee and they notice they're losing a little bit of weight, maybe it's because they've altered something else in their behavior. If you enjoy it, do it."

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We often make losing weight so complicated we end up quitting from sheer exhaustion or frustration. That's why calorie counting is so hard to maintain for months on end. Complicated diet strategies may work for a time, but then life happens. We get busy. We get hungry. We cut corners and reach for a candy bar. Or worsethe drive-thru.

Let's simplify our weight-loss plan a bit, shall we? We can do that by boiling it down to a simple phrase, just two easy-to-remember words that aren't just a suggestion but a command: Eat Clean.

By eating clean most of the time, you can lose weight without any feelings of deprivation, because you will quickly learn the connection between what you eat and how you feel.

Eat Clean is simply a call to action that means eating more whole foods.

"Eating clean means eating whole unprocessed foods from the earth most of the time, limiting junk food and committing to a whole food, minimally processed, mindful diet," says registered dietitian nutritionist Amy Shapiro, RD, founder of Real Nutrition NYC.

If the Eat Clean mantra isn't enough to get you started on your path to a healthier diet, try establishing these 7 clean eating habits to start losing weight right now. And then avoid the temptation of the Worst Guilty Pleasure Foods on the Planet.

Start eating cleaner by cleaning up just one meal. Choose breakfast, for example. First, take an inventory of all the breakfast foods you typically eat in a typical week. Write them down. How many are packaged or processed foods? Now, pick a day to start and replace most if not all of those processed foods with smarter swaps, two scrambled eggs instead of breakfast sausage for protein, for example, oatmeal for sweetened cold cereal, whole-wheat toast for a bagel. "Getting into the habit of clean eating is just a matter of thinking before you put a fork in it," says Shapiro.

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If "Eat Clean" is your verse, make "Whole Food" your chorus. "Whole foods are rich in fiber, often water and nutrients to slow digestion, help us to feel full longer, and decrease sugar cravings," says Shapiro. Eat lots of vegetables and fruits and choose whole grains over white grains. "Ultimately, whole foods 'crowd out' less healthy foods. We tend to eat less and smaller portions of whole foods than we do processed foods that are created to make us crave more."

Avoid as many foods that come in packages as you can.

"The idea of clean eating can help to decrease additives in foods like sodium, sugar, and fat that are typically added to overly processed items," says nutritionist Kim Pierce, RD, a certified diabetes care and education specialist and owner of The Outdoors Dietitian.

Read nutrition labels and don't eat what you can't pronounce. "Decreasing additives will help with weight loss as you will eat fewer calories from those foods," says Pierce.

One way to quickly get into the habit of eating naked: Clean out your pantry. Read labels and toss the foods that are so laden with preservatives, they'd still be edible during the next pandemic.

RELATED:7 Common Pantry Items Making You Gain Weight

Try this mind trick: Focus on what you're adding in by eating clean, not what you're cutting out or depriving yourself, suggests registered dietitian nutritionist Grace A. Derocha, RD, a national spokesperson with the Academy of Nutrition and Dietetics.

For example, cut out Gummy Bears candies (pure sugar) and replace them with something naturally sweet like watermelon chunks. Derocha calls this strategy "habit stacking," adding things that are "good for your body so you're not always taking things away," she says.

One of the easiest ways to eat clean is to drink clean, says Shapiro: "Stay hydrated with water or unsweetened beverages to feel full and decrease sugar cravings."

According to Harvard researchers, drinking sugary sodas, sweet tea and other high-calorie beverages will not make you feel as full as if you had eaten the same calories from solid food and you won't likely eat less food because you paired your meal with a 150-calorie soft drink. Make a habit of whetting your whistle with water and you will lose weight. Shapiro recommends drinking 80 to 100 ounces of water per day.

READ MORE:The #1 Best Thing to Drink Every Day, According to a Dietitian

It's very hard to eat clean if you leave the cooking up to the line cook at your favorite fast-casual restaurant. Take control of your ingredients and how they are prepared by making the meal yourself at home.

"Cooking fresh protein like chicken, turkey or fish versus a product like chicken nuggets that have increased sodium and sugar, will help to limit ingredients that can lead to weight gain," says Pierce. Obviously. And it will likely save you money. Studies show that home-cooked meals are associated with diets lower in calories, sugar, and fat, but not with higher monthly expenses for food.

Did you know that drinking alcohol gives you the munchies? Studies show that booze enhances your sensitivity to the smell of cheeseburgers, etc. But you knew that. Well, did you know that when most people share a meal with friends, they end up consuming more calories than when dining solo? Some studies found that people who ate with their pals consumed up to 48% more food than when they ate alone, according to The American Journal of Clinical Nutrition. Simply understanding what you're up against at happy hour may help you come prepared rather than say, "screw it, another round of wings for the table!" Eat cleaner even at a restaurant by scoping out the menu online beforehand and choosing a better-for-you option. And if you plan to have a glass or two of adult beverages, be sure to drink clean by having a large tumbler of ice water in between.

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Most of us know losing weight requires some discipline but have you ever imagined how challenging it would be if your job was to develop and test new dishes every single day? Gordon Ramsay, who's just launched anew partnership with Tide to encourage you to live smarter by washing your clothes in cold water, is getting personal about his recent weight loss. In an exclusive interview with Eat This, Not That!,Ramsay reveals four massive diet and lifestyle shifts he made to lose 50 pounds, and how he's maintained his goal for three years and counting.

In 2019, Ramsay and his wife, Tana, welcomed their youngest child. That was shortly after the Kitchen Nightmares star had shared with a U.K. publication that he'd undergone a weight loss mission for the sake of his marriage. "I look at the pictures and think, 'How did Tana stay around?'" he said, adding: "Tana has got better-looking and more gorgeous."

These days, it sounds like two-year-old Oscar is the only one in the Ramsay household who, shall we say, doesn't eat "clean." The chef hints that life is busy at home, though he enjoys pitching in with the family. (In our conversation about Tide's #TurnToClean initiative, we asked him the last time he needed to deal with stain removal."The last thing . . . that ended up on my clothes was some pasta I was feeding Oscar," he said.)

He continued: "Good thing I'm partnering with Tide to help keep my chef whites and my clothes at home as clean and crisp as possible. When I saw how Tide was able to deliver a superior clean even in cold water, I was convinced. I am now committed to washing in coldwhen washing on cold with Tide, you use 90% less energy and, in the U.S., it saves you up to $150 in energy bills a year while extending the life of your clothes. A secret my wife Tana kept from me!"

Now he spills some of his own secrets on staying in shape at 54 despite a busy schedule, and often surrounded by irresistible food. Keep reading for some of Ramsay's inspired discipline and, check outJamie Oliver Lost 26 Pounds By Making This One Change to His Diet.

On the biggest nutrition change he made to get leaner, Ramsay tells us, "I just ate more efficiently and healthier. I ate more fatty acids like salmon."

We've long touted the benefits of adding in fish for weight loss. Salmon, in particular, is filled with omega-3 fatty acids that contribute to satiety.

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Ramsay also reveals that in the process of adding more beneficial fats to his diet, he also cut down his intake of dairy significantly, "I found that cutting dairy out in coffees and teas made me feel more energized."

Ramsay adds that exercise is a top priority each day. "My mornings . . . [are] when I always work out," he says. "I just try to work out on shoot days or when I'm in the kitchen early in the morning so I'm energized throughout the day."

RELATED:4 Exercise Tricks for Slimming Down After 50, Says Trainer

"I don't sleep!" he says, adding, "Kidding of course. When I have a down day, trust me, I'm on my bike getting in a great ride." Exercise, especially outdoors, is a known mood booster that contributes to a healthier life outlook overall.

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The latest chapter in the Talkmistress' lifelong quest for un-fatness has circled back to a previous chapter ... but with a new twist.

That previous chapter involves intermittent fasting.

I'd thrown intermittent fasting into the back-closet pile of other weight-loss, eating-lifestyle plans tried and discussed in this space ... plans whose wagons I'd always eventually fallen off, either because of waning enthusiasm, life's various disruptions and/or dire disappointment after finding that not only did I not lose a zillion pounds in a month, but the scale had gone on strike and decided not to move anymore ... at least, not down.

I'd come to the conclusion that if trying to have J-Lo's body all the years of my youth had only resulted in limited success and scale yo-yo-ing, then trying to slim down with my 60th birthday knocking at the door would be an exercise in futility ... much like, well, exercising alone to shrink my corpulent form had been. During the weeks leading up to the dance contest I participated in this September Dancing With Our Stars to benefit the Children's Tumor Foundation I was getting in at or near seven hours of exercise a week, between Zoom fitness classes, Peloton-ing (I still come in a little over 200 people from dead last on the leaderboard in those spin classes) and dance rehearsals two days a week, 90 minutes each. And how many of us hate those magazine-newsletter articles that trumpet celebrities' "toned abs" and conclude with "(Celebrity Du Jour) stays fit by ... ," describing some routine that may sound demanding, but then we're working just as hard and we still fear wearing tank tops to the store lest our exposed "back boobs" show up on People- ofWalmart.com?

I'd concluded that I'd have to settle for the inner benefits of working out and forget about any outer ones. Then I found out I'd been doing intermittent fasting all wrong.

"Fast. Feast. Repeat: The Comprehensive Guide to Delay, Don't Deny Intermittent Fasting" (St. Martin's Griffin, $16.99) is the latest book by Gin Stephens, who lost 80 pounds and kept it off by intermittent fasting.

Stephens' New York Times bestseller wows with a number of extensive-scientific-study-backed benefits of intermittent fasting, only a few of which I'd heard before. Stephens writes that it helps fight/mitigate/reverse/prevent all the diseases that have plagued my family (high blood pressure, diabetes, heart disease), along with Alzheimer's, rheumatoid arthritis, stroke, inflammation and some cancers. The benefits go on ... aging slowdown, joint pain mitigation, skin improvement. Intermittent fasting is even credited with getting rid of skin tags. In fact the book refers to it as "the health plan with a side effect of weight loss." So folks of all sizes can do intermittent fasting which has an advantage that's neon-sign-worthy: no need to weigh food, watch calories, eliminate foods or do all the other diet-y things that haven't worked for so many of us.

Stephens discusses how all the aforementioned benefits come about with "clean" fasting, something new to me.

My earlier fasts 16 hours a day, with an eight-hour food-scarfing window had consisted of the enjoyment of coffee doctored with sugar-free, flavored creamer and stevia, and water with lemon juice, lime juice and stevia, during what was supposed to be fasting hours. These are no-nos, Stephens shows, because even sugar-free drinks with any kind of flavor or additives make the body think food is coming and so it produces insulin. Sipping on these doctored drinks all day, let alone snacking all day, causes the body to produce insulin all day ... too much insulin, which can lead to the aforementioned health problems and definitely impede weight loss.

For a fast to be "clean," one can drink plain water; black, unsweetened coffee or unsweetened tea, no additives, during fasting hours.

Turns out plain water, which had become a stranger to me, isn't half bad. And yes, the avowed Coffee Milkshake Queen has been sipping black, unsweetened coffee ... something I'd been only too happy to leave to newsroom co-workers. Contrary to earlier suspicions it has not put hair on my chest. (Come to think of it, I wish intermittent fasting helped eliminate old-lady chin hair.)

Another thing I learned is that for those who want weight loss to be among the benefits of their fasting efforts, there are different kinds of the "clean" method to try. Among them, a smaller eating window per day ... five hours, three hours, even one hour.

On Sept. 21, I switched to the "Fast.Feast.Repeat" lifestyle, starting with its 28-day "FAST Start" to get newbies used to this way of intermittent fasting and shrinking my eating window first to five hours, then four. So far my shortest eating window has been 2 hours, 20 minutes, small enough that if it were an actual window, I'd be too hefty to get through it right now.

As Stephens tells us, these fasts may sound as though they would be unbearable, leave us weak and about to pass out and such. It can be done ... and the more that people do it, the easier it gets and the less they find they have any urge to go out the minute their eating window opens and rob a McDonald's just for the food. One can busy one's self through any hunger pangs, which soon pass.

There's also other forms of intermittent fasting: alternate-day fasting; having only one meal a day; fasts of 36 to 42 hours; dividing one's week into "up" and "down" days, etc. Stephens encourages switching up eating-window lengths, as well as forms of this type of fasting, for weight loss. (Note: Stephens also urges everybody to clear intermittent fasting with their doctors before trying any of this.)

It may just be a side benefit but let's face it, most of us who try intermittent fasting are gonna be in it largely for the weight loss. But we're gently warned in the book that not only is weight loss different for everyone, it may come more slowly and gradually for some; and there may be multiple weeks where the scale stays put and days it may even go up, even when we're behaving. We need to watch for loss of inches and of course, improvements via other health markers. In fact, we shouldn't "expect" to lose weight during the 28-day FAST Start. Watch how the clothes fit, Stephens urges, assuring us as backed up by testimonials in the book and on the Delay, Don't Deny Facebook support-group page that this is not a diet but a sustainable way of eating that includes no wagons from which one can take a hard tumble.

Having seen and felt a difference since starting this journey, I'm gaining optimism about this being the last stop on that weight-loss-attempt wagon trail.

Keep ya posted.

Intermittent and steady emails accepted at: hwilliams@adgnewsroom.com

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OPINION | LET'S TALK: Weight loss via fasting the best fit - Arkansas Online

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Drs. Oz & Roizen: Five ways to increase and protect your weight-loss efforts - The Union Leader

Donald Trumps aide Jason Miller has credited the non-availability of the White House kitchen for the former presidents weight loss. In an interview with GB News on Sunday, October 10, when Miller, the former adviser to Trump, was asked how the ex-leader was doing after leaving the White House earlier this year, he replied that the 75-year-old is a lot happier. He is tanned. He is rested.

During the interview, Miller also answered that the secret of Trumps weight loss is not having the kitchen there 24/7... a little bit of golf and a whole lot of endorsement. According to reports, in February 2019, when the ex-commander-in-chiefs health examination was done, he weighed 110 kgs (243 pounds), which was four pounds more than the previous year.

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'Not having the kitchen there 24/7... little bit of golf and a whole lot of endorsement.'

Jason Miller, former adviser to Donald Trump, tells Mark Dolan how the former President has lost weight since leaving office. pic.twitter.com/pGep8wLXpB

At the time, the result of the physical examination, done at Walter Reed National Military Medical Centre, under the supervision of a physician to the president Dr Sean Conley, stated that he was in very good health overall, but his weight had increased. But in April 2021, an advisor of Trump said he has lost 15 pounds since he left the White House. Another added that the former president looks happier, healthier, and even svelterelatively speakingsince leaving Washington in January under the cloud of a second impeachment trial. He was eating all those M&Ms on [Air Force One] all the time, they added.

Meanwhile, Millers comment has attracted a lot of comments online. A user tweeted, Driving a stupid little go-cart around a field while occasionally stopping to swing a stick at a tiny ball is not exercise. The second one said, He could have 24/7 access to a kitchen if he wasn't too lazy to go there and do something, as well as too cheap to pay someone else to do something. The third one asked, When a Jason going to get on the diet train?

Driving a stupid little go-cart around a field while occasionally stopping to swing a stick at a tiny ball is not exercise.

He could have 24/7 access to a kitchen if he wasn't too lazy to go there and do something, as well as too cheap to pay someone else to do something.

When a Jason going to get on the diet train?

A person targeted Miller and wrote, Oh hey it's Jason Miller, the guy who slipped abortion drugs into his girlfriend's breakfast. Another one noted, Yeah Pompeo has lost a ton of weight too ever since he couldn't be living off the trough of taxpayers money. A user slammed, He got baggier suits, who do you think your kidding; he looks terrible. BTW, why are answering questions about his weight, what are you Trump's 4th wife? Jason Miller starves his kid by not paying child support. Jason committed adultery like his boss. Don't be like Jason, a tweet read.

Oh hey it's Jason Miller, the guy who slipped abortion drugs into his girlfriend's breakfast.

Yeah Pompeo has lost a ton of weight too ever since he couldn't be living off the trough of taxpayers money.

He got baggier suits, who do you think your kidding; he looks terrible. BTW, why are answering questions about his weight, what are you Trump's 4th wife?

I saw a clip of Trump at his rally yesterday and he's still fat as fuck. I didn't notice any weight loss, a user pointed out. Another user stated, Well you're still fat and literally look like your head is a balloon someone drew a cartoon face on with a sharpie. Is this the Republican who forced abortion on a mistress and evades child support? a tweet added. Another stated, "1) Something Jason himself seems to still have access to? 2) Or Trump is sick and spiralling, as all reports say, which I believe is why Jason is even out there telling this story."

Jason Miller starves his kid by not paying child support. Jason committed adultery like his boss. Don't be like Jasonhttps://t.co/oh3tCNEcmR

I saw a clip of Trump at his rally yesterday and he's still fat as fuck. I didn't notice any weight loss.

Well you're still fat and literally look like your head is a balloon someone drew a cartoon face on with a sharpie.

Is this the Republican who forced abortion on a mistress and evades child support?

1) Something Jason himself seems to still have access to?

2) Or Trump is sick and spiralling, as all reports say, which I believe is why Jason is even out there telling this story.

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Trump weight loss: Lack of access to 24/7 kitchen after White House had big impact - MEAWW