HealthLots of different diets come under the intermittent fasting umbrella, like the 5:2 diet, the 16:8 method and Eat-Stop-Eat

Monday, 19th October 2020, 3:54 pm

Intermittent fasting has become one of the most popular diets in recent years, with celebrities like Terry Crews, Jennifer Aniston and Chris Pratt all swearing by it.

But what exactly is intermittent fasting - and does it really work for weight loss?

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This is everything you need to know about the diet, from the 5:2 method to the Eat-Stop-Eat diet.

What is intermittent fasting?

Intermittent fasting is a type of diet that cycles between periods of eating and periods of fasting.

There are a few diets within the intermittent fasting category, such as:

- The 16:8 method, which involves participants restricting their eating times to only eight hours a day, such as between 12pm and 8pm, and is then followed by 16 hours of fasting

- Eat-Stop-Eat, which involves fasting for 24 hours one or twice a week - for example, by not eating dinner one day until dinner the next day

- The 5:2 diet, which involves eating normally for five days of the week, and then consuming only 500 - 600 calories on two non-consecutive days

Does intermittent fasting help you lose weight?

There have been many studies done on the effects of intermittent fasting, with some showing positive results and others showing that the diet doesnt have many benefits.

One of the most recent and most rigorous studies into intermittent fasting, which was published in JAMA Internal Medicine, found that adults who stuck to a 16:8 diet, only eating all of their meals between 12pm and 6pm, gained almost no benefit from it.

The study found that those on this diet, known as the 16:8 diet, lost on average between two to three and a half pounds over the three month study period, and most of the weight lost was not from body fat but lean mass, which includes muscle.

Ethan Weiss, a cardiologist at the University of California and one of the co-authors of the study, said: You dont want to lose lean mass. You want to lose fat mass. Here we found that two-thirds of weight loss came from lean mass.

In the findings portion of the study, researchers wrote: In this prospective randomized clinical trial that included 116 adults with overweight or obesity, time-restricted eating was associated with a modest decrease (1.17%) in weight that was not significantly different from the decrease in the control group (0.75%).

The study said that time-restricted eating, in the absence of other interventions, is not more effective in weight loss than eating throughout the day.

Niamh Hennessy, lead dietitian at Bupa Cromwell Hospital, says that instead of intermittent fasting, making small changes to your eating habits, largely by cutting out food high in saturated fat and sugar, is the best way to eat well and maintain a healthy weight.

She explains that many people who follow a set diet or eating plan end up putting the weight back on, and that intermittent fasting is no exception.

How can I safely lose weight?

The NHS has a free 12 week diet and exercise plan, which you can access as an app, called NHS Weight Loss Plan, on either the Apple app store, or the Google Play store.

The plan, which has been downloaded more than seven million times, is designed to help you lose weight safely - and keep it off, the NHS explains.

The plan itself features guides to safe and sustainable weight loss, advice on healthier food choices and exercise routines to follow.

It is designed to help people lose weight at a safe rate of 0.5kg to 1kg (1lb to 2lb) each week by sticking to a daily calorie allowance.

The plan is intended for adults with a body mass index of 25 and over - it is not suitable for children, young people or pregnant women.

If you have a medical condition, you should consult your GP prior to starting any weight loss programmes.

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Is intermittent fasting bad for you? These are the benefits and drawbacks of restrictive diets - and the healthiest way to lose weight explained - The...

As the festive season begins in the midst of the coronavirus pandemic, it brings with it many religious rituals. Fasting is one such ritual. But how safe is it to fast during the pandemic, especially when there is no vaccine yet to protect us? Worry not! There are small and effective steps that you can take to boost your immune system naturally without interrupting your fasting schedule. Listed below are 5 tips on how to fast safely while taking care of your bodys defenses. Also Read - Intermittent fasting is not for everyone: Should you choose this eating plan?

Not only is it safe to exercise while fasting, regular physical activities reduce the chances of viral and bacterial infections. When you exercise, your bodys immune cells redistribute to various organs. This in a way heightens your ability to fight off diseases.

Although, doctors asking people not to fast during the pandemic, if you are still planning to do so, then be sure to follow the basic steps mentioned above. Have a happy, safe and healthy Navratri and Durga puja!

Published : October 20, 2020 4:24 pm | Updated:October 20, 2020 4:32 pm

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Tips to fast safely during this coronavirus pandemic - TheHealthSite

Navratri fasting: Makhanas are a commonly consumed snacked during the festival

Fasting is the essence of Navratri, a festival which is widely celebrated across the country. The idea behind fasting during this festival is also linked to cleansing or detoxing your body with the right food. Eating too much fried or salty foods is thus not advised. Not only does it defy the whole purpose of fasting, but also affects your health negatively, along with causing weight gain. Celeb nutritionist Rujuta Diwekar recently took to Instagram to talk about a few diet tips that can take you a long way in terms of maintaining your health during and after Navratri.

In the caption of her Insta post, Diwekar talks about how Navratri meals, if followed in the right pattern, can empower women with nutrients that can make them physically stronger and also create a hormonal balance.

Your daily diet should include dried fruits, nuts, milk and paneer. These foods are all rich sources of protein, can be safely included in weight loss diet, help you build muscles and prevent any wear and tear in the body.

All of these foods are traditionally eaten as part of Navratri fasting. Tuber veggies like potato and sweet potato provide energy to the body and help in easing digestion. Cook them in the way they have been traditionally cooked in your family. Avoid using too much oil, salt or sugar.

Also read:Navratri Diet Plan: Follow This 9-Day Diet Chart For Healthier Fasting, By Nmami Agarwal

Amaranth or rajgira flour contains a good amount of lysine, which can help in absorption of calcium. This grain is a rich source of fibre, phytosterols and oils that can be beneficial for people with high blood pressure, cholesterol and inflammation.

Amaranth or rajgira flour contains a good amount of lysine, which can help in absorption of calciumPhoto Credit: iStock

This is another commonly consumed flour during Navratri. It is rich in Vitamins B, E, potassium, zinc and much more. All of these are coolants that can help in detoxifying the system. You can make puris, chapattis or pakoras from singhare ka atta.

Buckwheat is a delicious grain, commonly consumed during Navratri. Kuttu has fertility improving and detoxifying properties that you can bank on.

Also read:Health Benefits Of Kuttu Ka Atta (Buckwheat Flour)

If this grain is available in your area, it can be used for several preparations during the festival. The flour can be used for preparing rotis, puris or pakoras.

Raw banana or green banana is a part of multiple Navratri dishes, says Diwekar. The fruit can be stir-fried, boiled, steamed, deep-fried, curried or mashed. The flour of raw banana can further be used for numerous preparations like puris and rotis. Raw banana is a rich source of fibre and is great for those suffering from digestion or bowel issues.

Makhanas or fox nuts are like the ideal low-fat Navratri snack. It is also low in sodium and cholesterol. Low sodium content is good for high blood pressure patients. What's more, makhanas have a low glycemic index, which makes them beneficial for people with diabetes. Ayurveda mentions that makhana has astringent properties that can help in keeping the kidneys healthy.

Also read:Fox Nuts: From Weight Loss To Controlled Blood Sugar Levels, Do Not Miss These Amazing Health Benefits Of Makhana

These are hydrating drinks with a rich antioxidant profile. They can help in detoxification and also help in boosting immunity.

(Rujuta Diwekar is a nutritionist based in Mumbai)

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

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Navratri Fasting Tips: 9 Expert-Recommended Foods That You Can Have Guilt-Free - NDTV

By: Lifestyle Desk | New Delhi | Updated: October 19, 2020 10:50:31 am

Gone are those days when you waited for the lunch break at work to catch up with your colleagues in the cafeteria. Among the many things, the pandemic has put a stop to this activity as well. And with offices slowly resuming, getting back to work after being at home for over six months is no less than an entirely new experience. Thanks to the new normal.

READ |Face masks vs face shields: Heres what you need to know

Uttam Kumar, COO at HungerBox, tells theindianexpres.com, Many office cafeterias are offering pre-packed meals prepared in a safe and hygienic environment, However, every employee should take necessary precautions while eating at office cafeterias.

Here are some tips suggested by him so you can safely enjoy a meal at work:

Social distancing has to be the norm

Constant focus has been on maintaining social distancing. Ensuring a safe distance from colleagues and cafeteria staff is necessary. While the food itself is not a source of contamination owing to best-in-class safety and hygiene practices implemented in cafeterias while preparing it, proximity to others is a cause for concern, he says.

The virus spreads through respiratory droplets, hence a minimum distance of three-six feet should be maintained between two individuals. Some office cafeterias are supported by technology which provides real-time updates of the distance maintained between employees and staff, and this allows cafeterias to better manage safety, and users are alerted in case of a breach in protocol, he adds.

Avoid contact with surfaces

It is vital to avoid direct contact with any surface, particularly those that are frequently touched. Although touchpoints are regularly sanitized and disinfected, it is still better to avoid touching them, and immediately washing or sanitizing hands in case of contact, to alleviate any risk of contamination, says Kumar.

Also, after using plates, salt and pepper shakers, cutlery, or napkins, avoid touching yourself or others unless you have sanitised properly. Employees should also ensure that paper napkins are discarded safely by throwing them into closed trashcans, suggests Kumar.

READ| Visiting the hospital for non-COVID health issue? Heres how you can ensure safety

Modify your diet

A robust immune system helps stay healthy and keep illnesses away. It is important to be cautious about whats on your plate and ensure your diet is nutritious and well-balanced. Increasing your intake of immunity-boosting foods used in traditional Indian cooking such as ginger, lime, garlic, and turmeric, and consuming more fruits that are rich in vitamins and minerals will work wonders, shares Kumar

READ| How can you take care of a loved one recuperating from COVID-19? Find out

Follow safety protocols

Adhering to company guidelines at office cafeterias not only make the experience safe but comfortable too. Some companies have even come up with carefully designed protocols such as time slots for employees to enter cafeterias. Simple measures such as sitting diagonally from each other will improve safety. It is highly recommended that every employee follows the rules and takes simple measures to eliminate any risk, not just in the current scenario, but in the future as well adds Kumar.

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Its a blood test youll get in your doctors office at least twice a year or more often if needed.

A1C tests measure average blood glucose over the past two to three months. So even if you have a high fasting blood sugar, your overall blood sugar may be normal, or vice versa.

A level of 5.7 to 6.4 percent indicates prediabetes. People with diabetes have an A1C level of 6.5 percent or above.

If youre in the early stages of diabetes, small changes in lifestyle can make a big difference and even put your diabetes in remission. Losing a few pounds or starting an exercise program can help.

For those who have had pre-diabetes or diabetes for a long time, higher A1C results may be a sign that you need to start on medication or change what youre already taking. You may also need to make other lifestyle changes and monitor your daily blood glucose more closely.

Why is this test important? Your red blood cells have something called hemoglobin that carries oxygen from your lungs to cells all over your body. Glucose goes into your red blood cells and coats molecules of hemoglobin. The more glucose you have in your blood, the more coated hemoglobin molecules you have.

The A1c test measures how much of your hemoglobin is coated with sugar. The higher your level, the greater your chance for problems down the road. It means your blood sugar control plan isnt working at its best.

If your blood sugar is too high for too long, it can cause serious health problems. Its something to be careful of whether you have diabetes or not.

How high is too high?

Your doctor will tell you what your target range should be, and what to do if your levels arent in that range. If you have diabetes, youll need to check your blood sugar, also called glucose, to know if its too high, too low, or meets your goal.

The problems that high blood sugar can cause happen over time. The sooner you get your levels back in line, the better.

What high blood sugar feels like

Feeling thirstier than usual, blurred vision, having to urinate more often, feeling hungrier than normal, numb or tingling feet. You might also feel more tired than usual, get infections on your skin or notice that cuts and sores take a long time to heal.

Tell your doctor if you have any of these symptoms.

Lets look at some ways to lower your A1C. Start by making changes to what you eat. When you watch your diet because you have diabetes, youll want to pay special attention to carbohydrates, because they can affect your blood sugar level faster than protein or fat.

Drinking alcohol can cause your blood sugar to rise. Learn other effects of alcohol on diabetes, and how to drink safely. A healthy eating plan is good for the whole family and in many cases WILL prevent other family member numbers from climbing if caught early.

Ask your doctor for the name of a dietitian who can work with you on an eating plan for you and your family. Your dietitian can help plan meals with foods you and your family like and that are good for you. MOVE your body: walk, bike, get outside and get some exercise.

Getting active is especially good for people with diabetes because:

Before you start, talk with your doctor. If you have high blood pressure or eye problems, some exercises like weight lifting may not be safe.

Your doctor or nurse will help you find safe exercises. Again, this is a plan that is great for the entire family.

Type 2 diabetes can seem overwhelming at times, but you can take control back. It helps to have people who encourage you and show you new ways to manage your diabetes day to day. Put them on your go-to list, and reach out any time you need their insight and motivation.

For this reason, I encourage modifications to diet and exercise to be a family endeavor. Be each others support. Of course, rely on professionals for guidance and instruction, but being there for each other in the family makes the lifestyle changes easier to deal with.

A little effort leads to a healthier life.

Jody Holton writes about health for Port Arthur Newsmedia. She can be reached at jholton3@gt.rr.com.

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JODY HOLTON The doctor wants an A1C Test. What is it and why? - Port Arthur News - The Port Arthur News

Tea, in particular green tea, has a well-established health halo. We are regularly treated with magazine and newspaper articles about the many health-promoting properties of green tea, and as a result, many people believe green tea to be superior to black tea. A popular claim about green tea is that it may help to lower blood sugar levels and manage diabetes, but our recent work has shown that there is very little scientific evidence to support this claim.

Tea is the most consumed drink in the world, apart from water. The most popular tea plant is Camellia sinensis, and is used to make green, black, yellow, white and oolong tea. Green tea is touted to be rich in antioxidants, especially EGCG, to which many of its health-promoting properties are attributed, but all teas actually contain high levels of antioxidants. However, the quantities of different antioxidants vary between types of tea, and there is no indication that certain antioxidants should be favoured over others in our diet.

Surprising discoveries

Data from large population studies indicate that a lifetime of tea-drinking may prevent the development of diabetes (chronically high blood sugar and insulin resistance), but it is not clear whether tea can help to treat high blood sugar or diabetes. To answer this question, we examined the scientific literature of the past seven years to find randomised control trials (RCTs) where the effect of tea products on blood glucose levels and insulin resistance was tested.

RCTs are the gold standard of drug testing, as they compare the results of a treatment group with that of a closely-matched control group, to account for random differences that would have occurred over time. By examining these studies, we made a few surprising discoveries. Dozens of studies in laboratory animals have shown mostly positive results for a variety of teas from different plant species on high blood sugar and insulin resistance, but very few such studies have been performed in humans.

Black tea makes up nearly 80% of all tea consumed world-wide, but most human and animal studies focused on green tea, probably due to the perception that green tea is healthier than black tea. Only 14 RCTs testing the effect of tea on blood sugar regulation were performed across the world in the past seven years, totalling fewer than 1 000 study participants combined across all 14 studies.

Eleven of these RCTs tested green Camellia sinensis tea, while only two trials used black Camellia sinensis tea and one used Japanese olive tea. No other teas have been evaluated in RCTs for their effects on blood sugar. Only half of the RCTs that we reviewed showed a decrease in blood sugar levels and/or an improvement in insulin resistance, which could help to alleviate diabetes, but the other half did not show any improvement in blood sugar regulation with tea. Crucially, green tea was not more effective than black tea in relieving high blood sugar and insulin resistance, and in fact, black tea was found to reduce insulin resistance and blood cholesterol levels.

A zero-calorie drink

This is great news if you find green tea unpalatable, or if you simply enjoy drinking black tea and are reluctant to switch. In some of the RCTs, green tea consumption did assist with weight loss, but without lowering blood sugar. Surprisingly, the tea dosage or the duration of the trial did not appear to be related to positive results. It also did not make a difference whether tea drinks or capsules with purified compounds such as EGCG were used in the trials. Simply, in some trials, they worked; in others, they didn't.

Some magazine articles on the health-promoting effects of tea reason that the weight-loss effects and anti-diabetic properties of tea result from tea being a zero-calorie drink, as long as you do not add sugar, honey or milk. If consumed as such, tea can safely be included in calorie-controlled or sugar-controlled diets. However, the antioxidants in tea have their own health benefits, and luckily, these benefits do not suddenly disappear if you add milk or sugar. Unfortunately, given the weak scientific evidence currently available, we really cannot say if tea is effective as a treatment to reduce high blood sugar and to help manage diabetes.

Much more work, particularly clinical trials, is needed before we can answer this question with certainty. In the meantime, we may have to re-think the health halo of green tea with regards to body weight and blood sugar control, as your ordinary cuppa may already be good enough.

*Drs Hanl Sadie-Van Gijsen and Liske Kotze-Hrstmann are affiliated with the Centre for Cardio-metabolic Research in Africa (CARMA) at Stellenbosch University.

Image credit: Unsplash

Dr Hanl Sadie-Van Gijsen & Dr Liske Kotze-Hrstmann

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OPINION | Can tea really lower your blood sugar? - Health24