TORONTO -- It's been a quiet week for the Blue Jays since they kickstarted free agency by bringing back left-hander Robbie Ray, but the club is expected to be aggressive in a market that could develop later than usual. Beyond trades and free agency, the Blue Jays also have some

TORONTO -- It's been a quiet week for the Blue Jays since they kickstarted free agency by bringing back left-hander Robbie Ray, but the club is expected to be aggressive in a market that could develop later than usual.

Beyond trades and free agency, the Blue Jays also have some in-house development to focus on that could take them to the next level in 2021 and beyond.

Here are your questions for the latest Blue Jays Inbox:

What do you make of Vladimir Guerreros reported offseason weight loss, and will 2021 be his breakout season because of it?-- Everyone

This weeks most common Inbox question will be one of the biggest storylines next Spring Training. For years now, the Blue Jays have wanted Guerrero to improve his conditioning, but the public discourse around this has focused entirely -- and unfairly -- on weight. This is about much more than the number on the scale, so while reports of Guerrero dropping weight and Instagram pictures of him looking trimmer are encouraging, theres so much more to this equation.

When the Blue Jays discuss Guerrero, they say theyd like him to improve his routines," and "routines" is the key word in all of this. The Blue Jays will need to see these changes carried from season to season, which the High Performance Staff and Guerreros own team are working on.

Beyond weight, much of the focus is on flexibility, which could help keep Guerrero on the field long term. Working on that flexibility alongside overall muscle health and strength will be easier for Guerrero when hes developed these routines and is working at a more consistent weight from year to year, but these all need to be considered together in a larger conversation.

Right now, the Blue Jays are happy with how Guerrero is approaching this. This is a multiyear plan that goes well beyond turning heads on Day 1 of Spring Training in February, but credit is due to Guerrero for an impressive start to the process.

Adding both Francisco Lindor and Trevor Bauer in the same offseason would be a stretch, but this highlights an important piece of the Lindor conversation.

If the Blue Jays were to pursue Lindor, Clevelands star shortstop who is expected to be available this offseason, it would take a significant package. Using the Mookie Betts deal from last offseason as a loose framework isnt a bad place to start. The Blue Jays arent looking for a superstar rental, though, and Lindor is entering the last year of his contract at 27. Any potential Lindor acquisition would need to lead to an extension, meaning there would be a massive financial commitment on top of the player acquisition cost.

The Blue Jays have five catchers on their 40-man roster in Danny Jansen, Alejandro Kirk, Gabriel Moreno, Riley Adams and Reese McGuire. There are tiers here, of course. Jansen and Kirk look likely to open the season with the Blue Jays, but Moreno will be an intriguing name to clubs seeking young talent behind the plate. As the clubs No. 8 prospect, Moreno could be used to aim high in a deal if the Blue Jays were to chase a big arm, while Adams (No. 22) could be a complimentary piece in a deal. McGuire, coming off a poor 2020 but still young and talented defensively, would still have some level of appeal, too. Major League clubs need catching depth more than most other positions, and the Blue Jays are in a position of strength.

When you look for quick climbers, its as much about their maturity and ability to handle new challenges as it is about raw talent. Austin Martin, the clubs No. 2 prospect, should burn through the Minor Leagues once he gets the chance. Simeon Woods Richardson (No. 4) should do the same, and its telling that the Blue Jays brought him to Summer Camp in Toronto at just 19. Infielder Orelvis Martinez (No. 7) is about to make the jump from young prospect to a name that Blue Jays fans are buzzing about, and it could happen fast.

The 2022 season might be likelier for Woods Richardson, depending on which opportunities are available in '21, but the Blue Jays have plenty of depth beyond their starting five. Another addition is expected, but as injuries pop up through the season, the Blue Jays should have some combination of Anthony Kay, Thomas Hatch, Trent Thornton, Julian Merryweather and TJ Zeuch ready to jump in. Thats a much better depth group -- with far more upside -- than the Blue Jays have had in recent years.

Martins timeline and his defensive position are tied together. Hes too important to this organization to run into a roadblock positionally, though, so I expect the Blue Jays to have him ready at multiple spots on the diamond. Third is where he took his first official grounders at Summer Camp, but this really gets interesting if the Blue Jays try him in center. Frankly, that long-term plan could depend on what the Blue Jays accomplish this offseason. As it stands, a 2022 debut is on the table.

Keegan Matheson covers the Blue Jays for MLB.com. Follow him on Twitter @KeeganMatheson.

Continued here:
Inbox: Will lighter Vlad Jr. break out in '21? - MLB.com

For those struggling to shed unwanted weight, learning a little bit about how your metabolism works may help you to reach weight loss success as many factors such as diet choices, exercise habits, and underlying health will affect how your body will burn or store calories.

According to the NIH, the term metabolism refers to the processes in the body that use energy, but the word is most used when we talk about weight. When a person says they have a fast/slow metabolism they are typically referring to their ability to lose weight or maintain a normal weight. Generally, most people can increase/decrease the rate at which they burn calories but many dont know how to or that biological sex, daily habits, and health status can affect their metabolism.

The term metabolism can refer to any number of chemical processes that occur within the body, but in terms of weight loss what most people are interested in is BMR. BMR is how much energy a person uses every day to stay alive, and according to the National Strength and Conditioning Association, it accounts for around 65-70% of total caloric expenditure. There are many online calculators that attempt to estimate your BMR but they dont take into account muscle to fat ratio, for a more accurate figure talk with a specialist for a calorimeter test to determine your BMR.

The more muscle mass you have the more calories your body will burn even while at rest. According to the National Institute of Diabetes and Digestive and Kidney Diseases, this is because at rest each pound of muscle on your frame expends about 6 calories per day, while on the other hand a pound of fat uses around 2 calories. The best way to build muscle is by doing strength training exercises. A report published in the European Journal of Clinical Nutrition found that 9 months of strength training 3 times per week raised participants' resting metabolic rate by 5%.

Digesting food also burns calories, and of the 3 macronutrients protein burns the most. Increasing protein intake has been shown to temporarily boost metabolism by 15-30%. A protein-rich diet encourages healthy levels of lean muscle mass to increase basal metabolic rate. Protein can come from lean cuts of meat, chicken, fish, dairy, whole grains, and other plant-based sources such as beans, lentils and nuts, but for the best effects spread your protein intake out throughout the day.

Typically men will have more total body mass and higher levels of testosterone which influences calorie burning, as such research shows that within the first months of a weight loss regimen men can lose twice as much weight as women do. This fact can be a little disconcerting for women exercising with a male partner who are losing weight more slowly. Keep in mind that this is not necessarily a sign that you are doing something wrong, every body works uniquely just focus on yours.

Women also get the short end of the stick when it comes to metabolism and menopause as this process can lower the bodys ability to burn calories. During menopause estrogen levels decrease which can reduce the metabolic rate, and it can also cause the accumulation of more belly fat which will further influence metabolism. To add to this research also shows that age-associated declines in muscle mass can make matters even worse. A review published in Menopause suggests that combining a healthy diet and exercise is the best bet and more effective combined than on their own to preserve muscle mass during menopause. High fiber meals may be beneficial and researchers suggest keeping daily protein intake to be 0.36 grams per pound of ideal body weight.

Specific illnesses or medication can also affect the rate at which one burns energy. Insulin resistance, unhealthy thyroid function and certain medications can affect metabolism and cause weight gain according to Harvard Medical School. The University of Rochester Medical Center says that some steroids, blood pressure reducing medications, epilepsy medications, and some antidepressants are linked with weight gain. If you think that you are in this category speak to your doctor or medical professional to explore this potential issue.

The ever-important vitamin D contributes to many aspects of human health including bone health, moods, immunity, and research has also shown that the sunshine vitamin also plays a role in metabolism and weight change. Sadly most people are lacking in this essential vitamin, and each person absorbs different amounts of it. To determine your levels speak with your doctor or certified medical professional. According to the NIH potential signs of a deficiency include bone pain and muscle weakness.

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Metabolism and Weight Loss Refresher - Anti Aging News

The report offers a complete research study of the global Weight Loss Market that includes accurate forecasts and analysis at global, regional, and country levels. It provides a comprehensive view of the global Weight Loss Market and detailed value chain analysis to help players to closely understand important changes in business activities observed across the industry. It also offers a deep segmental analysis of the global Weight Loss market where key product and application segments are shed light upon. Readers are provided with actual market figures related to the size of the global Weight Loss market in terms of value and volume for the forecast period 2020-2027.

The following Companies as the Key Players in the Global Weight Loss Market Research Report are Atkins, Brunswick, Ethicon (Subsidiary of Johnson & Johnson), Nutrisystem, Weight Watchers, Amer Sports, Apollo Endosurgery, Covidien (Wholly-Owned Subsidiary of Medtronic PLC), Ediets.Com (A Wholly Owned Subsidiary of as Seen on Tv), Herbalife, Jenny Craig (Subsidiary of North Castle Partners), Johnson Health Tech, Kellogg, Technogym, Golds Gym.

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North America is expected to hold dominant position in the global Weight Loss market, owing to increasing collaboration activities by key players over the forecast period.

Market Overview of Global Weight Loss

On the basis of product, this report displays the production, revenue, price, market share and growth rate of each type, primarily split into Fitness Equipment, Cardiovascular Training Equipment, Strength Training Equipment, Fitness Monitoring Equipment, Body Composition Analyzers, Surgical Equipment, Minimally Invasive Surgical Equipment, Noninvasive Surgical Equipment.

On the basis of the end users/applications, this report focuses on the status and outlook for major applications/end users, consumption (sales), market share and growth rate for each application, including Man, Woman.

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Major Players: The report provides company profiling for a decent number of leading players of the global Weight Loss market. It brings to light their current and future market growth taking into consideration their price, gross margin, revenue, production, areas served, production sites, and other factors.

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Global Weight Loss Market Forecast: Readers are provided with production and revenue forecasts for the global Weight Loss market, production and consumption forecasts for regional markets, production, revenue, and price forecasts for the global Weight Loss market by type, and consumption forecast for the global Weight Loss market by application.

Regional Market Analysis: It could be divided into two different sections: one for regional production analysis and the other for regional consumption analysis. Here, the analysts share gross margin, price, revenue, production, CAGR, and other factors that indicate the growth of all regional markets studied in the report.

Weight Loss Market Competition: In this section, the report provides information on Competitive situations and trends including merger and acquisition and expansion, market shares of the top three or five players, and market concentration rate. Readers could also be provided with production, revenue, and average price shares by manufacturers.

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Major Highlights of Weight Loss Market in Covid-19 pandemic covered in report:

Market Competition by key manufacturers in the industry. Discussed Sourcing strategies, industrial chain information and downstream buyers data. Distributors and traders marketing strategy analysis focusing on region wise needs in covid-19 pandemic. Vendors who are providing a wide range of product lines and intensifying the competitive scenario in covid-19 crisis. Also highlights of the key growth sectors of Weight Loss market and how they will perform in coming years.

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** The market is evaluated based on the weighted average selling price (WASP) and includes the taxes applicable to the manufacturer. All currency conversions used in the creation of this report were calculated using a certain annual average rate of 2020 currency conversion.

Crucial points encompassed in the report:

Customization Available

With the given market data, Researchers offer customization according to the companys specific needs. The following customization options are available for the report:

Regional and country-level analysis of the Weight Loss market, by end-use.

Detailed analysis and profiles of additional market players.

About Us

Stats and Reports is a global market research and consulting service provider specialized in offering wide range of business solutions to their clients including market research reports, primary and secondary research, demand forecasting services, focus group analysis and other services. We understand that how data is important in todays competitive environment and thus, we have collaborated with industrys leading research providers who works continuously to meet the ever-growing demand for market research reports throughout the year.

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Weight Loss Market Is Booming Worldwide | Atkins, Brunswick, Ethicon (Subsidiary of Johnson & Johnson) and more - The Haitian-Caribbean News...

Image Source : FREEPIK

Health benefits of peanuts

Peanuts area crunchy and tasteful form of snack from the family of legumes and area rich source of a lot of nutrients. Although it is usually mistaken to be a nut but it belongs to the category of beans just like peas. They are deolicious foodswhich can be included in almost any Indian recipelikepoha,khichdi,bhelpuriand morein form of an ingredient. Peanuts contain iron, calcium, zinc and many other important minerals which our body needs regularly and therefore, come with ample amounts of health benefits including weight loss and good heart health. Thismake them one of the go-to foods whenever you feel like snacking. So, here we are with a list of 5 reasons for you to include peanuts in your regular diet. Take a look:

Good for your heart healthy

Peanuts help in decreasing the bad cholesterol and increase the good cholesterol which reduces the risk of strokes and other heart diseases.

Helps in weight loss

Peanuts contain fibre and proteins which makes you feel full easily and leads to reducing your appetite. This eventually helps you avoid binge eating unnecessarily.

Good for your brain

Peanuts are rich in vitamin B3 and possess a type of flavonoid which improve your brains functioning by increasing the blood flow.

Healthy for diabetics

Peanuts have a good source of manganese which regulates your blood sugar levels making them an ideal snack for diabetes patients.

Cures stress and anxiety

Peanuts release a brain chemical known as serotonin which helps in regulating your mood. Therefore, having peanuts can put your depression symptoms stress and anxiety at a bay.

See the article here:
Weight loss to healthy heart: Know 5 health benefits of including peanuts in your diet - India TV News

By: Weight Watchers International | 0Shares 25Reads

NEW YORK, Nov. 16, 2020 // PRNewswire // - Today, WW International, Inc. (NASDAQ: WW), has introduced myWW+ which offers a more holistic approach to weight loss and wellness that focuses on food, activity, mindset and sleep - pillars of health which have a measurable impact on success. Building on the massive success of the myWW program and through a deeply enriching, more interactive and personalized app experience, myWW+ offers members a plan that works best for them with new tools designed to make weight loss easier.

In addition to featuring an all new Personal Assessment which will help people pinpoint the changes that will power their personal weight loss success, myWW+ delivers customized content powered by a smart personalization platform that uses machine learning and AI to identify the preferences of each unique member -- the more a member engages with the content and features, the more myWW+ delivers.

"As a human-centric technology company, we know how important it is for people to have a comprehensive app experience that helps them lose weight and get healthier so they can become the best version of themselves," said Mindy Grossman, WW CEO and President. "Our myWW+ program offers a sought-after holistic wellness solution that is also highly customizable to fit your life, no matter where it takes you."

One of the newest features with myWW+ is the Weekly Check-in - a personalized, holistic view of your progress within the app. Members can now review how their week went and automatically receive a Progress Report to see the full picture related to food, activity, mindset and sleep. For the upcoming week, members create an Action Plan by selecting suggested actionable goals or creating their own. Their weekly goal will be displayed to help maintain focus throughout the week. With these new tools that digitize and customize behavioral goal-setting, people will stay engaged and on track to successfully reach their goals.

"With our expertise in behavior change, we go beyond the basics of education and guidance and offer a personalized, action-oriented approach for our members," said Gary Foster, PhD, Chief Scientific Officer, WW. "What's particularly compelling about myWW+ is that we have been able to scale behavior change like never before by taking science-based principles and translating them into digital tools to make the weight and wellness journey easier for all of our members."

In addition to understanding your progress and setting goals, myWW+ offers even more features focused on key wellness elements to make the weight loss journey easier and more successful, such as:

The app still includes popular features, such as food, water and activity trackers, the barcode scanner, and Connect - WW's members-only digital community. Access to the WW app is included with all subscription-based memberships on the myWW+ program. The program is rooted in WW's scientifically proven approach to weight loss and nutrition and grounded in the SmartPoints system and ZeroPoint foods. WW remains a category leader, having been ranked for a decade as #1 "Best for Weight Loss" by health experts in U.S. News & World Report's Best Diets rankings.

SOURCE WW International, Inc.

###

See more here:
WW Launches New myWW+ with Major Enhancements to its Award-Winning App Designed to Help Make Losing Weight Easier - Franchising.com

Posted on November 24, 2020 at 10:21 am

Toya Bush-Harris has been on a weight loss journeybut not everyone is cheering on the Married to Medicine mom. Toya showed off a dress in a weekend Instagram postand received mixed reviews on her stunning transformation.

RELATED: Toya Bush-Harris Mom-Shamed & Dragged For Sending Her Kids To School During Coronavirus Pandemic!

Me trying to decide which shoe??? Toya captioned the lighthearted post.

Toya Bush-Harris has been on a weight loss journeybut not everyone is cheering on the Married to Medicine mom. Toya showed off a dress in a weekend Instagram postand received mixed reviews on her stunning transformation.

Me trying to decide which shoe??? Toya captioned the lighthearted post.

Some of Toyas followers told her that she looked amazing, but others commented that the Bravoleb looked sick and/or older in her new body.

Fans know that Dr. Heavenly Kimes body-shamed Toya during the last season of the medical pro reality series.

Toya often shares about her life on social media and has been taking heat in recent days. The reality star was slammed after she posted a video of her return to Atlanta after she and her husband, Dr. Eugene Harris, attended a cast trip to Washington D.C. in support of the Black Lives Matter movement. The couple flew home on a private jet and was accused of showing offalthough the duo explained that the decision was made to observe travel safety precautions amid a pandemic.

Married to Medicine is on hiatus.

Originally posted here:
Married To Medicine's Toya Bush-Harris Dragged For Massive Weight Loss! - All About The Tea

Intermittent Fasting 101

When we think of diet (low fat, low carb, keto, Atkinsons and so on), it is always about what food to eat and what food to avoid.

Intermittent fasting is not a diet, but an eating pattern. It tells you when to eat and when not to. Two major benefits of intermittent fasting are autophagy and weight loss.

I have been using intermittent fasting as a lifestyle the past two years. Intermittent fasting is one of the important tools that helped me in my fitness journey from a 90+ kilo fat to 68 kilo fit person.

Many of my friends have used intermittent fasting as a lifestyle in healthy weight loss and 4 of them have reversed diabetes. I will write about reversing diabetes using IF in a future post.

In this post, I will discuss about intermittent fasting basics, how it works, the types of intermittent fasting and some common doubts on intermittent fasting.

Intermittent fasting is also called IF in short. I will be using both these terms in this post.

Insulin:

Before we get into the details of IF, let us look at an important hormone, Insulin which is secreted by the pancreas. We all know about its role in regulating glucose levels in the blood. Insulin signals the cells to use glucose circulating in the blood as source of energy. Insulin is also a storage hormone. It signals fat cells to convert glucose circulating in blood into fat and store it for later use.

In the presence of insulin, body does not burn fat. But burning fat is the key to weight loss. To make the body burn fat, we need to achieve zero insulin levels for extended periods of time. Low carb diets like Paleo, Keto and Atkinsons achieve this by limiting carbs which in turn reduces blood glucose levels which in turn keeps insulin levels very low, thus enabling the body to burn the stored fat for fuel. Workouts can achieve this by burning glucose for energy and bringing down insulin levels.

Intermittent fasting achieves this by extending the fasting period (when you do not eat any food).

How Intermittent Fasting Works:

It takes about 12 hours after a carb loaded meal for insulin levels to reach zero (with low carb meals, this happens much sooner). Fat burn can occur only after these 12 hours. But in todays lifestyle of abundance of food, we start eating right from the time we get out of bed and all the day till we go to bed coffee, breakfast, pre-lunch snack, lunch, post lunch snack with coffee and dinner. We usually get only 8 to 10 hours of time window when we are not eating. Because of this we never allow insulin levels to reach zero.

In intermittent fasting we extend this not eating time window beyond 12 hours so that body can start burning fat for fuel after insulin levels become zero.

Types of Intermittent Fasting:

There are two windows in intermittent fasting eating window and fasting window. Eating window is when you have your meals and fasting window is when you do not eat anything. Depending on the duration of fasting and eating windows, following are some of the famous IF protocols.

16:8 16 hours of fasting window and 8 hours of eating window18:6 18 hours of fasting window and 6 hours of eating window20:4 20 hours of fasting window and 4 hours of eating windowOMAD (One Meal A Day) In this method you fast for 23 hours and eat a single meal within a time window of an hour.

How to Start:

There are two ways to start intermittent fasting.

In the first method, you start with a 13-hour fasting window. Have an early dinner by 7pm and have your first meal of the day at 8am. Eat nothing between 7pm and 8am. Do this for a few days and then increase the window to 14 hours pushing your first meal to 9am. Keep increasing it till you get to the 16-hour window.

In the second method, you start with a 16-hour window from day 1. Have your last meal of the day at say 8pm and the first meal of the day at 12 noon the next day. This method gets you into IF faster and you will start seeing results sooner. I used this method when I started my IF lifestyle. You may experience symptoms like severe hunger pangs or mild headaches in this method. This is your body resisting the switch over to burning fat as fuel. But this lasts only for two to three days. Once you tell your body you are not giving it any food, the body automatically starts breaking up the stored fat for energy. And when this happens you will start feeling much more energetic in fasted state than you were when you had your early meal.

Autophagy:

The most important benefit of IF is autophagy. I consider this as the main advantage with weight loss as the beneficial side effect.In 2016, the Nobel Prize for Physiology was awarded to Dr. Yoshinori Ohsumi for his research on autophagy.

Auto means self and Phagy means eating. Autophagy literally means self-eating in a good way. We know cells keep dividing in our body and new cells are created from this division. After several divisions, cells become dysfunctional and cannot be used for further division. Autophagy is bodys way of cleaning up these damaged cells and recycling them for energy or self-eat. Autophagy is part of our evolution process to clean our body of debris and to extend life. It is bodys own way of housekeeping.

However, Autophagy gets activated only in fasted state. When we are constantly in the fed state, body is busy processing the food that we have put in that it does not get time for housekeeping. Intermittent fasting, with its extended fasting hours activates this process. Autophagy gets active only after 18 to 20 hours of fasted state. So, to get the benefits of autophagy, we need extended fasts. I do an extended fasting of 36 hours or 48 hours once a month and 20+ hours of fasting once or twice a week.

By getting rid of all the defective cells and debris, Autophagy essentially slows down or sometimes even reverses the aging process. In my own experience, when I started IF, my friends started telling me I was looking younger. That is the power of IF. As a reference below is a comparison. The left image is me when I was 38 years old. The right one is me at 48 years.

IF and Workouts:

As I have mentioned in the previous posts, if the goal is to lose weight, diet is the key. So, if you practice IF without any physical activity, you will still lose weight in a healthy way.

However, adding workouts to IF gives you a double advantage of getting healthy and fit. Also, when you workout in the fasted state, you will aid the body to use up all the stored glycogen (glucose stored in muscles and liver) faster and switch to fat burning till the next meal.

Do 30 to 45 minutes of brisk activity in fasted state. This could be a brisk walk, jog, cycling, swimming, badminton or any other similar activity. The goal should be to perform this activity 12 hours after the last meal just when insulin levels hit zero. And extend fasting for a few hours after the activity.

Another useful workout to go with IF is HIIT (High Intensity Interval Training). In this method, you perform at high intensity for 30 seconds to a minute and then recover a couple of minutes and repeat. HIIT due to the high intensity efforts uses up the glycogen stores faster and helps in quicker weight loss.

Which IF method to follow:

This greatly depends on your current health and weight and your goals. If you have a lot of body weight to lose, then longer fasts like 20:4 or OMAD will be beneficial. If you are not too overweight and want to maintain your weight, then 16:8 with a few longer fasts will help.

I recommend mixing it up and keep the body from settling into a routine after all that is what our body has been designed for.

Personally, I have made 16:8 as my standard with an hours workout 5 days a week. I do 20+ hours of fasting on my recovery and rest days. I do an extended fasting of 36 or 48 hours once a month.

Common Doubts on IF:

Below are some of the common doubts that come to everyones mind when considering IF.

Breakfast is the most important meal of the day and you are asking me to skip breakfast:

We have grown up with everyone from our parents to Kelloggs telling us breakfast is the most important meal of the day.

In the million+ years of human evolution, the concept of timed meals appeared only in the civilized society. In the paleolithic age of hunter gatherers there was no concept of breakfast, lunch and dinner. Human beings used to hunt for food and till the next hunt go without food. There is a reason why our body developed the fat storage mechanism. This is to store fat during abundance and burn fat when there was no food. This is what helped humans to survive. But in our present lifestyle, we only activate the fat storage part and never let the body to use the stored fat.

With the extended fasting hours, we are activating the mechanism that our body has evolved over a million years. Also, technically, the first meal you have after a fast is the breakfast. There is no need to have it at 8 in the morning.

Will I get acidity:

Another question most of my friends ask me is will they get acidity with IF. Body is an intelligent machine. As we have trained it with breakfast at 8 am day after day, it gets into a routine and even before you put food in your mouth, it can start the preparing for digestion by secreting acid in the stomach. Once the body sees that food is not arriving at this expected time, it takes just three to four days for it to reprogram this schedule.

What is allowed during the fasting window:

This is an important doubt everyone beginning IF has. What can I have during my fasting window? Anything that has zero calories (I definitely do not recommend Coke Zero) green tea, black coffee (without cream or sugar), or just plain water. In longer fasts, you may consider having a glass of lime juice with salt to compensate for electrolytes.

What should be the eating window:

There is no rule for this. You can choose your eating window based on your lifestyle and preference. For example, in a 16:8 fast, you could skip your morning meal and set your eating window between 12 noon to 8pm, or skip your evening meal and set your eating window between 8am to 4pm.

Who can do IF:

Fasting is not recommended for pregnant ladies, kids below 18 years and for people who are underweight. Everyone else can follow IF.

Conclusion:

After experimenting with various techniques like calorie counting, low carb, Keto and IF, I find IF to be the most sustainable lifestyle change for a healthy life and to maintain a healthy weight.

Last edited by graaja : 20th November 2020 at 23:04.

Read more:
Fat to Fit - A journal of my fitness journey - Team-BHP