TORONTO -- Those looking to lose weight and reduce fat may have less success with intermittent fasting than with simply reducing their calorie intake, a small new study suggests.

Intermittent fasting, in which dieters go a period of time without eating, has gained popularity in recent years despite some experts cautioning that it may not be the weight-loss solution many of its adherents are hoping for.

Researchers at the University of Bath in the United Kingdom attempted to quantify the benefits of intermittent fasting by studying the weight-related outcomes of 36 willing test subjects over three weeks.

As they detail in their report, which was published Wednesday in the journal Science Translational Medicine, the subjects were divided into three groups.

One group alternated between days of fasting and days in which they consumed twice their usual amount of calories. Another group alternated between days of fasting and days of eating 1.5 times their usual intake. The third group ate every day, but always 25 per cent fewer calories than normal.

In other words, one group practised fasting without reducing overall calorie intake, one group practised fasting with a reduced calorie intake, and one group did not fast but did reduce its calorie count by the same amount as the second group.

After the three weeks were up, the researchers report, the group that did not fast lost 1.9 kilograms on average, versus 1.6 kilograms for those who did fast and reduce their intake.

That difference was bigger than it sounds, because the non-fasting group lost nearly all of their body weight from fat, while the fasting group's weight loss was almost evenly split between fat and muscle.

The other group, members of which did fast but did not reduce their calorie intake, did not experience any significant weight loss.

The researchers say that this is because their overall calorie consumption remained the same, meaning they did not need to draw on their body's fat reserves even when they were fasting.

Intermittent fasting is no magic bullet and the findings of our experiment suggest that there is nothing special about fasting when compared with more traditional, standard diets people might follow," lead researchers James Betts, director of Bath's Centre for Nutrition, Exercise and Metabolism, said in a press release.

Most significantly, if you are following a fasting diet it is worth thinking about whether prolonged fasting periods is actually making it harder to maintain muscle mass and physical activity levels, which are known to be very important factors for long-term health.

All participants in the study were considered lean, with body mass index levels between 20 and 25, and normally consume a typical diet of 2,000 to 2,500 calories per day.

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Intermittent fasting may not be the best way to lose weight, new study suggests - CTV News

The popularity of intermittent fasting seems to only be picking up steam. It's not totally a surprise given the only rules, if you will, are about when you can eat, rather than what you can eat. The 5:2 diet is one of the many styles of intermittent that people are trying out for weight loss and overall health.

While traditional diets tend to require calorie restriction around the clock, the 5:2 diet asks you to restrict for just two days a week.

That means, during two consecutive days of the week, say, Monday and Tuesday, you consume 25 percent of your daily calories600 calories per day for menand the other five days, you eat normally, without restriction.

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Celebrities are no stranger to trying out wild diet trends: Twitter's Jack Dorsey is known for his intermittent fastingif you can call it thathabit, and Jimmy Kimmel credited his 25-pound weight loss to the 5:2 diet.

For many, the thought of severe calorie restriction for even two days doesn't sound incredibly appetizing, but adopters of the 5:2 diet don't see it as suffering at all. In fact, they credit the diet for increased focus and concentration, and an overall healthier lifestyle. Believe it or not, there is some science and experts to back up these claims.

Carolyn Williams, Ph.D., R.D., author of Meals That Heal and co-host of the Happy Eating Podcast, says, I am a huge proponent of intermittent fasting and have tried several approaches. She prefers the 16:8 approach (fast for 16 hours each day and eat for eight hours) over the 5:2 approach.

I love food too much and just don't like waking up knowing I only get 500 calories that day, says Williams. But many people find success on the 5:2 diet, especially guys who dont have the time or energy to cook. For them, not worrying about meals may actually be a relief.

What is the 5:2 diet?

There are different methods to intermittent fasting. The 5:2 diet dictates that for two consecutive days, you consume 25 percent of your normal caloric needs, about 600 calories per day for men. The other five days? Eat as you normally would.

This style of fasting is popular among people trying to lose weight because the drastic reduction in calories makes it effective. People are also drawn to the non-diet days, or "fed" days, because they can eat without restriction. In theory, at least.

While you don't have to count calories, downing downing burgers, fries, pizza, and beer probably wont help with your weight loss goals. Experts still recommend eating healthy foods on the days you are able to eat your normal caloric intake. After all, if you double your normal calories on fed days, your chances of losing weight are not so great.

The benefits of the 5:2 diet

Made popular by the best-selling book, The FastDiet, the 5:2 diet is a favorite with the weight-loss crowd. While intermittent fasting has been shown to be an effective weight-loss strategy, the 5:2 method of intermittent fasting hasn't been extensively studied. That said a recent review of research found that intermittent fasting protocols that include a time-restricted feeding window or fully fasted days (days you're restricting calories by more than 60 percent) both resulted in weight loss.

Williams also notes that intermittent fasting may support the function of insulin, and she credits that for part of the reason weight loss occurs. A break from eating allows the body to shift from feasting to fasting mode, which supports the proper functioning of insulin and glucose, and supports a healthy body weight and insulin sensitivity, she says.

The available research supports these claims, showing intermittent fasting can help reduce HbA1ca measurement of blood sugar levels over two to three monthsin people with type 2 diabetes.

This down time or break in calorie intake also allows for autophagy, the cellular waste removal and repair that may play a role in reducing the risk of chronic diseases, Williams says. Although studies are small, there is some evidence to suggest restricting feeding windows increases autophagy genes that clear damaged cells from the body.

But remember: Most of the available research look at fasting over the course of hours, not days.

The risks of the 5:2 diet

Like most diets, which are inherently restrictive, there are downsides to the 5:2 diet. If you have an eating disorder, a history of eating disorder, or a challenged relationship with food, 5:2 fasting could actually be really dangerous, says Ginger Hultin, M.S., R.D.N., owner of ChampagneNutrition and author of Anti-Inflammatory Diet Meal Prep, and How to Eat to Beat Disease Cookbook.

Hultin also adds that it may not be appropriate for athletes or people who engage in regular intense physical activity because the body needs foodcaloriesto fuel its activity. Working out on fasted days, for example, may result in poor performance and overall fatigue.

Williams also notes that without paying particular attention to choosing nutrient-dense foods during your normal and fasting days, you are more likely to miss out on important nutrients. Over the long term, that could result in vitamin and mineral deficiencies.

Should you try the 5:2 diet?

As with all things health and nutrition, every person is different. What works for one guy may not work for another.

5:2 fasting can work really well for some people, but it's definitely not for everyone, Hultin says. In my practice, I'll focus much more often on a simple overnight fast with my clientsusually 10 to 12 hoursand avoid the more intensive fasting schedules like 5:2 because I find it's better for long-term success and stability."

If youre an experienced faster, you may find success from the 5:2 diet. But if youre new to intermittent fasting, experts suggest starting with a simple 10- to 16-hour fast to see how your body responds. You might find that drastically cutting calories for two days per week is too restrictive to sustain over the long term.

In the end, the best eating plan is the one that works for you and encourages healthy eating habits over the course of a lifetime.

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What to Know About the 5:2 Intermittent Fasting Diet for Weight Loss - menshealth.com

If you are doing intermittent fasting, you are wondering what you can eat and drink outside of your feeding window so as not to break the fast. We will tell you.

In recent months, intermittent fasting has gained great popularity and has become the fashionable diet for weight loss. The secret to the success of this weight loss plan is that by limiting the hours you can eat, many people find it easier to restrict their food intake and enter a caloric deficit. In addition, fasting causes in the body a series of metabolic changes that allow you to burn fat.

There are various patterns of intermittent fasting And all of them are based on the same premise: you can only eat in a certain time window and fast the rest of the time. The different variants of intermittent fasting are distinguished based on the duration of the feeding window and the fasting window. The most widespread is the 16/8 diet, in which you can eat for 8 hours and fast for the remaining 16 hours of the day, although there are also other more restrictive ones, such as the 18/6 or 20/4 diets.

To lose weight with intermittent fasting, you cannot eat and drink what you want. In your feeding window it is advisable to follow a balanced diet that provides you with the nutrients your body needs. It is not advisable to binge or eat compulsively, since this will prevent you from entering a caloric deficit and, therefore, you will not lose weight.

The results of a study reveal that this type of tea helps you lose weight while you sleep, with the advantage that it does not interfere with the quality of your sleep.

And in the fasting window can you eat or drink? When you fast, your body undergoes a series of metabolic changes. When a number of hours have passed since your last meal, your body enters ketosis, a state in which fat is used for energy when carbohydrates are not available.

Although fasting means not eating, you have to stay hydrated and it is possible to consume some foods while benefiting from the benefits of fasting. Some experts believe that as long as you keep your carbohydrate intake below 50 grams per day during fasting, you can maintain ketosis.

Next we will see what they are the foods and beverages that are least likely to adversely affect your fast.

Water. Regular or carbonated water does not contain calories and it is essential that you drink to stay hydrated. Coffee and tea. You can take them as long as you dont add sugar or milk. Diluted apple cider vinegar. You can mix a teaspoon or two with water to help you stay hydrated and avoid cravings. Healthy fats. By mixing a small amount of foods high in healthy fats, like butter or coconut oil, you can curb your hunger without breaking ketosis from fasting.

Do you want to lose belly fat and lose weight but you cant? Take note of these easy-to-follow science-backed belly-thinning tricks.

When your fast ends and your feeding window begins, it is advisable to take soft foods in small quantities so as not to overwhelm your digestive system. You can have, for example, healthy smoothies, dates and other dried fruits, soups, vegetables, yogurt or foods with healthy fats such as eggs or avocado.

Excerpt from:
What to Eat or Drink When You Do Intermittent Fasting to Lose Weight | Life Explica .co - Explica

Here's what's happening on the ranch: Ree Drummond, a.k.a. The Pioneer Woman, is living her best, healthiest life with Ladd and the kids. The blogger and cooking show host, 52, is opening up about her 43-pound weight loss journey on her website.

"I'm writing this not as a self-celebration (since it's still very recent, and since I'm still working on it), but (hopefully) as inspirationbecause as a 52-year-old lover of food and avoider of exercise, I just really want to share what worked for me," she wrote.

Ree got real with her readers about her health and fitness goals: "'Skinny' has not been my primary goal," she wrote. "What motivated me the most was just wanting to feel better and have more energy."

So, how exactly did she do it? Here are the 10 tips and tricks that helped Ree lose weight, build muscle, and see real results.

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Ree was honest when she told her readers that diets like Keto and intermittent fasting didn't work for her. Instead, she maintained a calorie deficit, meaning "I expended more calories (through exercise and just basic daily activity) than my body required to maintain my then-weight."

Ree said she used an online calculator to get a rough estimate of her daily calorie count and tried to undershoot it each day. "I'd completely lost track of the calories I was consuming on a daily basis, so it was very helpful to get a handle on what I was looking at," she said.

Ree also used a digital food scale to weigh everything she ate. "It really woke me up to the portions I had grown accustomed to eating!" she wrote. As she lost more weight and had a better idea of what portion sizes looked like, Ree stopped relying on the scale.

"I still ate good food," she said. "I just ate less of it, and I valued the calories more and made sure I ate things that offered more nutritional bang for the buck."

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Ree also said she made exercise part of her day-to-day. "I learned that making time each day to exercise simply had to be done," she wrote. She stopped letting her busy schedule get in the way and instead focused on small moments in her day when she could exercise, like walking her dogs.

"During the past few months, I just chose to be late on a deadline or put off work until the next day so that exercise could happen. It was a simple shift in mindset, but it was important!" she said.

Her favorite ways to get moving? Walking, using a rowing machine, and Pilates. "I exercised 6 days a week," she said. "Sometimes twice a day (morning walk, evening rowing machine), sometimes just once."

One of Ree's fitness goals included muscles, so she started building strength training into her workout routine. Ladd (her husband) helped her come up with a rotation of exercises that targeted Ree's legs and butt.

"I had zero strength in my lower body and my legs trembled and gave out," she said. "And I couldn't walk for the first few days!" But now, after lunging, squatting, and deadlifting for four days a week, Ree is seeing real improvement.

"It feels good (as someone who isn't a spring chicken) to actually see and feel new muscles in my bod," she said.

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Once she was comfortable with her calorie deficit, Ree also started tracking how much protein she was eating. "Turns out that on a typical day, I had been landing at around 15% to 20% of my calories from protein...so I pivoted and steered my eating so that I was around 30% to 40% protein," she wrote.

Some of her favorite new high-protein foods are low fat plain Greek yogurt, low fat cottage cheese, lean meats, fish, egg whites, and almonds.

Ree wanted to get the most out of the foods she was eating. "Most days, I made choices that didn't involve a lot of sugar," she said. "Over time, it really resulted in quite a reduction of wasted calories."

She still treated herself to a slice of cake every once in a while, "but the piece of cake was the size of Rhode Island instead of Texas."

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That's right: Ree went dry. She lists a few reasons for going booze-free. Alcohol is a bunch of empty calories, she reasoned and Ree wanted to give her body a break from drinking while she ramped up her daily exercise.

"Bottom line, I didn't drink a sip of alcohol for over four months," she said. Now, she still drinks occasionally, but she steers clear of high-calorie cocktails.

Ree also used Happy Scale, a weight-loss-tracking app that shows you your progress toward your goal weight. "It doesn't tell you how to lose weight, and it doesn't track calories, exercise, or anything other than your daily weigh-in," she said.

She says Happy Scale was a big part of her motivation. "It's not ideal if you just want to lose five or ten pounds, but since I had a larger target to hit, it was the right kind of tool for me," she wrote.

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The Pioneer Woman CooksSuper Easy!

As part of her plan to make exercise part of her daily routine, Ree set up a standing desk. "The sheer amount of time I had to be on the computer at my desk was shocking," she said. "I knew that would translate to a lot of sitting, so I dragged an old standing desk out of our mud room and stuck it squarely in our living room."

She says the desk helped remind her to take more breaks and move around throughout the day. "It made a huge difference," she said. Fun fact: Ree was writing another cookbook while losing the weight.

Ree says her journey won't be ending any time soon. "I'll keep weighing in every day to have all the information I need going forward, but the number isn't what I'm paying attention to now."

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Pioneer Woman Ree Drummond, 52, Shared The 10 Tips She Followed To Lose 43 Pounds In 4 Months - Women's Health

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Intermittent fasting regimens are popular, but recent clinical study results show that they are no more effective than basic calorie restriction.

An international team of researchers revealed that those who merely decreased their daily calories by 25% lost the greatest weight and fat tissue after three weeks of dieting when compared to two groups that followed different intermittent fasting regimens.

Researchers discovered no differences between the groups in terms of heart health, metabolism, or gene expression associated with fat cells in other words, no hidden benefits to fasting.

According to lead researcher James Betts, a professor of metabolic physiology at the University of Baths Center for Nutrition, Exercise, and Metabolism in England, standard dieting may be more efficient than intermittent fasting for decreasing body fat.

Fasting diets encourage people to refrain from eating on particular days of the week or at particular times of the day.

This research examined the benefits of an alternate-day intermittent fasting regimen, in which individuals fasted one day and then consumed up to twice their average daily calories the following.

The findings were published in the journal Science Translational Medicine on June 16th.

The researchers gathered 36 lean volunteers and divided them into three groups of twelve. One group just ate 25% fewer calories each day. The second group fasted one day and then ate 150 percent of their regular calories the following, while the third ate 200 percent of their regular energy intake every other day while fasting on alternate days.

The group that followed a basic diet dropped the most weight after three weeks, with an average fat reduction of around 3.5 pounds.

The group that followed an intermittent fast and ate 150 percent of their usual diet every other day lost weight, with an average fat loss of 1.5 pounds. The group that fasted and then ate twice as much as normal exhibited no significant weight loss.

Fasters also did not benefit from lower levels of cholesterol, blood sugar, or insulin, according to the findings.

Two nutrition experts in the United States who were not engaged in the study agreed with the findings.

When it comes to weight loss, a moderate reduction in calories is what matters, according to Lona Sandon, a clinical nutrition professor at the University of Texas Southwestern Medical Center in Dallas. In other words, it is to cut portion sizes by around 25% and avoid overeating. Getting wrapped up in complex dietary restrictions and routines may not be worth it.

Researchers discovered that participants on a fasting schedule were less active than before they started dieting, which might be one reason they didnt lose weight.

According to Betts, people appeared to reduce their activity levels slightly, which is something to be mindful of when on a diet. If they utilize intermittent fasting, they should strive to incorporate chances for physical activity into their daily routine.

According to the study findings, part of the weight reduction in the fasting groups was caused by muscle loss rather than fat loss.

According to Connie Diekman, a registered dietitian in St. Louis and former president of the Academy of Nutrition and Dietetics, trying to keep up their physical activity and burning calories appears to be a crucial component of any weight control regimen based on these findings.

According to Diekman, physical exercise must remain a part of a daily routine, even while fasting, and this might be difficult for some people.

According to Diekman, people who are hypoglycemic (severely low blood sugar), pregnant, or have chronic medical issues should consult with their doctor and a nutritionist before beginning an intermittent fasting regimen.

She claims that intermittent fasting is not an easy habit to get into. People are accustomed to eating whenever they feel the urge. Sometimes the need is not for food, yet they still have the desire.

Diekman found that shifting to meal and snack spacing involves discipline, eating monitoring, adapting eating to family, work, social contexts, and an evaluation to ensure that nutrition needs are satisfied.

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Cutting Calories Is A Better Option For Losing Weight - Powdersvillepost.com

A vegan diet is a way of eating thats free of all animal products. Lots of people have moved toward a more plant-centric way of eating in order to lower their impact on the environment and to feel better.

But can cutting out meat (and eggs, and Jell-O) also help you cut weight? Heres what we know about using a vegan diet for weight loss.

OK, its time to see some proof that a vegan diet can help you lose weight. Heres what the science shows.

Theres research (were talking randomized, controlled studies) to back up the idea that vegan diets promote weight loss.

A 2020 review found that for folks with overweight, low fat vegan diets led to greater weight loss compared to a traditional omnivorous diet.

A 2013 study compared the results of a low fat, low glycemic vegan diet to no dietary changes at all. After 18 weeks, the vegan diet group lost significantly more weight than the control group. And thats not surprising. Vegan diets tend to reduce the number of calories you consume on a daily basis.

Thats because vegan and plant-based diets tend to be lower in calorie-rich foods like butter, cheese, and meat. Plus, theyre usually packed with fiber-rich foods which can help you feel full longer.

When studies control for the restricted calories, though, vegan diets dont seem to have any extra weight loss benefits. A 2009 study randomized peeps with diabetes to either a low fat vegan diet or a conventional diet for those with diabetes.

At the end of the 74-week study, both diets offered similar weight loss results. The vegan diet was more effective in reducing blood sugar and cholesterol levels, though.

Another 2018 study found no significant difference in weight loss between a portion-controlled diet and a low fat vegan diet over a 20-week period.

Many studies show that people who follow plant-based diets (like vegetarian and vegan diets) tend to weigh less and have lower body fat than people who follow omnivorous diets.

Research suggests that eating a healthy vegan diet may help reduce the risk of heart disease, diabetes, and certain cancers.

If you want to try out a vegan diet, thats great! Just remember that it isnt your only path to weight loss.

A vegan diet might not be the best choice for you, even if it can help you lose weight. If youre going from a diet filled with ultra-processed foods to a vegan diet high in fruits, veggies, nuts, and beans, youll likely lose weight.

But thats not directly related to cutting out meat. Remember that you dont have to go completely vegan to reap the weight loss benefits of plant-based diets.

Simply limiting the animal products you consume and eating more plant foods (especially veggies, fruits, beans, nuts, and seeds) can encourage healthy weight loss. It can also improve other aspects of your health as well.

Thats because plant-based eating patterns are usually higher in fiber-rich foods, which are filling, and lower in calorie-rich foods. (This isnt always the case, but its typical.)

Following a vegan diet doesnt automatically lead to weight loss. If you eat lots of ultra-processed vegan food (like fast food, vegan meat substitutes, vegan mac & cheese, and vegan sweets) you can actually gain weight.

Plus, eating more calories than your body needs even if those calories come from healthy vegan-friendly foods like coconut yogurt, avocado, nut butters, and grains will cause you to gain weight or make it more difficult to lose weight.

No matter what type of diet you choose, make sure you get an appropriate amount of calories for your individual needs and to eat mostly whole, nutrient-dense foods.

Even though the vegan diet has been linked to health benefits and some people thrive on this dietary pattern, its not the right choice for everyone.

The vegan diet cuts out all foods that include animal products. Its extremely restrictive. Just like any other diet that cuts out a number of foods, it may be difficult to stick to long-term.

If you have a history of disordered eating or experience an eating disorder, you may want to steer clear of any restrictive diet, including a vegan diet.

A vegan diet may be deficient in nutrients that are concentrated in animal-based foods (like protein, B12, zinc, omega-3 fats, iodine, iron, and calcium). Developing a deficiency in any of these nutrients can negatively impact your health and lead to serious complications.

Following a vegan diet thats deficient in nutrients during pregnancy can lead to complications like low birth weight, neurological disabilities, and fetal malformations.

Parents who have nutrient deficiencies caused by a vegan diet may have low amounts of B12, vitamin D, DHA, and calcium in their breast milk. That could lead to neurological disabilities as well.

Vegan diets need to be carefully planned to prevent nutrient deficiencies. You may also need to take supplements to make sure youre getting the nutrients your body needs.

Its possible for vegan diets to be healthy and cover your bases nutritionally. However, it will take some work to make sure youre getting enough of certain nutrients, like:

Its technically possible to get enough nutrients in a vegan diet by eating nutrient-dense foods and fortified vegan products. But if youre following a vegan diet, you should consider taking supplements to make sure youre getting the right nutrition.

Here are a few tips to safely promote weight loss using a vegan diet.

Looking to get started? Heres an example of a healthy full day of eating while following a vegan diet.

Rolled oats made with cashew milk topped with fresh berries, almond butter, unsweetened coconut flakes, chia seeds, cacao nibs, and a sprinkle of cinnamon.

Vegan Protein Salad made with tempeh, tofu, chickpeas, hemp seeds, and arugula. This delish meal packs a whopping 40 grams of plant-based protein per serving!

Slow cooker Sweet Potato and Lentil Curry served with some brown rice and cooked broccoli.

Apples slices with natural peanut butter and cinnamon. Yum!

Although a vegan diet could be helpful for weight loss, you do not have to follow any particular diet in order to lose weight safely and effectively.

If youre not feeling going veg, thats okay! Simply adding more plant-based foods into your diet like veggies and fruits, cutting back on ultra-processed foods, limiting added sugar, and getting more exercise can help you lose excess weight without significantly altering your diet.

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Vegan Diet for Weight Loss: How It Works and Meal Plan - Greatist

Hitting the ideal ketosis level can determine how soon you can start burning fat, promote weight loss and fulfil other health goals. While it's important to pay attention to your nutrient intake on Keto, what's most crucial is restricting your carb intake, and concentrate on having good fats.

To put it simply, while you follow Keto, try to keep your carb intake to 50 grams per day, or stick to 25 grams of net carbs. This is essential to shift the body to start producing ketones on it (by burning through your glycogen reserves). Once achieved, the body then starts depending on fats for ketones.

Some people also tend to rely on external ketone supplements, which are said to reduce appetite and carb dependency. However, it's unresearched as to how safe they are, or how well they help achieve weight loss.

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Weight loss: What's the ideal ketosis level for weight loss? - Times of India

Intermittent fasting or IF has in recent years become a wellness buzz word. Practised by many celebrities such as Gisele Bundchen, Halle Berry, Scarlett Johansson and husband and wife, Chris Hemsworth and Elsa Pataky, IF has been adopted by more and more people as a seemingly easy way to promote weight loss.

Metabolic switching, the philosophy behind intermittent fasting, believes that when hours without food are prolonged, the body, after burning the calories of the last meal, will start burning fat. Scientific evidence shows that intermittent fasting can induce the bodys capacity to repair cells by removing waste products and toxins, explains Dianne Hernandez, senior nutritionist of the Baron Method. Recent research articles also say that when conducted at a particular period, IF can drop the bodys insulin level, eventually triggering the bodys burning capacity. Weight loss is expected to happen soon after. Other studies suggest that it can also slow down aging by delaying the DNA degradation, while simultaneously stimulating DNA repair.

The appeal of IF is its accessibility; most people can easily adopt a daily fasting window by including the six to eight hours at night when they are asleep and adding more time before and after. The most common method in following intermittent fasting is 16/8, a fasting window of 16 hours and an eating window of eight, says Hernandez. Some people, however, push it further to 18/6.

Businessman and wellness and fitness enthusiast, Bernard Fah, discovered IF four years ago when he was practising a ketogenic diet. I was losing weight and muscle while on Keto. I didnt mind losing the weight, but I was losing strength, muscle and size as well, he shares. I wanted a diet that had fewer restrictions but would help me get leaner and still keep my strength up. Fah is on a 17/7 method, fasting from 8pm to 12pm. My feeding window is from 12pm to 7pm, he says. I eat whole foods as much as possible during this time. My workouts are done at a fasted state which has its benefits as well. Since then, I have been able to get leaner, stronger and dare I say better looking, he laughs.

Read more:DietTips 2021: How To Shift To An Organic Or Plant BasedDiet?

IF is not for everyone, particularly people prone to hyperacidity. Since the body is no longer used to fasting longer than four hours, acidity starts when this eating method is done over a period of time, says Hernandez. After a while, a snowball effect of symptoms like an elevated lipid profile, uric acid and liver markers may start to whack the body and may lead to a more serious condition.

She continues. Quality is the one most damaged during IF. People normally lean towards items like donuts, cakes, pastries, lechon, chicharron and so on but these foods will not give the body enough energy and nutrition to function during the day and might result in sluggishness and very low energy level. Prioritise high quality macronutrients. The body will function more efficiently if it has the right quality and quantity of carbohydrates, protein and fat plus vitamins and minerals.

Hernandez shares some tips when determining whether IF is for you:

Start slow. Dont pressure yourself into doing it daily or on a regular basis. Observe first how your body is responding.

Re-visit your current eating pattern. Check if your planned eating window is conducive for you to sit down and have good set of meals. If not, IF might not be the best option for you.

Evaluate your health condition. If you have maintenance medication and supplements that require food intake at a designated time, explore other options.

Ask yourself what is my goal?. If you want to achieve a specific weight but tend to fall short on the eating window, there are other eating plans and diets that might be more sustainable and closer to your reality.

Read more:DietTips 2021: How Our Gut Affects More Than Just Our Digestion

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The Fast Life: Is Intermittent Fasting Worth The Hype? - Tatler Philippines

JAMES Argent has lost FIVE stone after his gastric-band surgery.

The Towie star says "he feels 10 years younger" since shedding the pounds - but hes still got three stone to go.

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Arg, 33, hit 27st when he underwent lifesaving stomach-surgery in April after doctors warned him: Lose weight or die."

Now he's feeling better than ever after the op helped controlled his diet, which spiralled out of control in lockdown.

A source told The Sun: Arg feels amazing and about ten years younger. Hes never been as fit and healthy as this and he only wants to continue going in the same direction.

Its given him new found confidence and he is determined to stretch himself with more and more challenges.

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On the downside all this working out means he has less time to meet someone - but there will be plenty of time for that.

Arg is in a great place right now and it is all down to his weight-loss journey.

He looks in the mirror and, day by day, sees the old Arg returning. Losing weight has been the most liberating experience of his life. Arg is aiming to lose at least ten stone and may even carry on if he can."

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Arg ballooned to 27 stone when he stopped exercising in lockdown and replaced drink and drugs with fast food.

Arg said his shocking weight gain leftbest friend Mark Wrightand footballer brother Josh, who run a fitness company together,in tears when they stepped in to helptheir childhood pal.

Speaking about his weight loss on Stephs Packed Lunch, Arg said: It felt horrible, I was always extremely uncomfortable, I couldnt look at myself in the mirror.

It felt depressing and it just wasnt me. Now Im starting to feel like myself again and Im excited about what the future is going to bring.

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It was scary being 27 stone It was serious, doctors were telling me how dangerous it was I knew it was something I had to address pretty quickly.

Arg added: Im four stone lighter now. Its a really good start. Four stone out of 11 or 12 might seem like a drop in the ocean but Im pleased Ive made progress already.

I feel so much happier already, I feel healthier already, Im lighter on my toes, Im more confident. Im really loving life at the moment.

I can still eat what I want now, its down to me what I put inside my mouth. It helps me with portion control.

It helps me physically, Ive still got to do a lot of work to make sure Im all good mentally.

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Talking about how fame played a part in his embarrassment over his figure, Arg revealed: It can be a lot of pressure There were times when I was at my biggest I did feel uncomfortable about leaving the house and sometimes Id wait until it was dark before leaving the house because Id be conscious about having pictures taken of me

He added: Now Im in a place where Im on this journey, Im losing weight gradually and accepting the way I look now.

Arg's rep told The Sun: "He's doing really well since his gastric band and he's back training in the gym now too."

The rest is here:
James Argent has lost FIVE stone after gastric-band surgery and feels 10 years younger but hes still g... - The Sun