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Selecting the right protein for antibiotic-free diets – All about feed

Posted: October 10, 2020 at 10:53 am

Diets containing antibiotic growth promoters can achieve ideal growth promotion even if the nutrition is unbalanced and the protein is in low quality. Antibiotic-free diets have a higher requirement for protein. With 3 different sources, which one should you select?

Diets with antibiotics can ensure good intestinal health and reduce the diarrhoea rate. The imbalance of nutritional structure and defects of proteins have been submerged by the remarkable efficacy of antibiotics. However, for antibiotic-free diets, more attention needs to paid to nutritional and functional properties of the feed to ensure animal health and growth performance. As one of the most important nutrients in feed formula, protein raw materials are not only needed to provide high protein quality, but also needed to have the function of ensuring animal health.

Without antibiotics in the diet, the first thing to be hit is the gut, causing both growth performance and profit decreases. Photo: Angel Yeast

The protein source can be roughly divided into 3 categories: vegetable protein, single cell protein and animal protein. Its nutritional, functional and impact on intestinal health determines whether the protein is of high quality. The quality level of the 3 proteins are: animal protein > single cell protein > vegetable protein.

However, in practical application, the cost and practicability should be considered comprehensively, so the 3 types of protein are all combined and applied in the formula.

As we all know, it is not the balance of amino acids that can turn the poor protein into high-quality protein. Therefore, it is necessary to use all types of proteins comprehensively. It should be emphasised that the selection of proteins is more important than the crude protein level. High quality protein can reduce intestinal pH, maintain intestinal tissue structure, and increase the number and proportion of beneficial bacteria, which is more conducive to intestinal health.

In the diets containing antibiotic growth promoters (AGPs), tasks such as preventing diarrhoea, promoting growth and improving intestinal health are all completed by antibiotics, so the quality requirements of proteins are not too high. However, in antibiotic-free diets, it is necessary to put forward higher requirements as followed for proteins.

Animal protein includes fish meal, meat and bone meal, chicken meal, animal by-products, blood meal, pork powder, feather powder, insect protein, etc. It is generally acknowledged that animal protein is of good quality. It not only has high protein content, high utilisation rate, amino acid balance, but also has growth promoting factors and immunoglobulin.

From the point of view of nutrition and function, animal protein meets the requirements of antibiotic-free diets. However, due to the cost and biosafety, some animal proteins need to be used with caution. Therefore, in the preparation of antibiotic-free diets, we cannot completely rely on animal protein, but also need the scientific collocation of vegetable protein and single cell protein.

With regard to nutrition, there is not much difference between some high-quality vegetable protein and animal protein, and the protein content and digestibility in vegetable protein are also high, such as soybean meal. However, lysine and methionine, the most important limiting amino acids for animal growth, are low in vegetable protein and cannot meet the needs of promoting growth. Moreover, there are some anti-nutritional factors in vegetable protein, which can cause diarrhoea in young animals.

In order to solve the problem of vegetable protein, it is necessary to use vegetable protein with animal protein and single cell protein scientifically, or carry out fermentation pre-treatment of vegetable protein.

GroPro can ensure animal health and growth performance without using antibiotics. Photo: Angel Yeast

After years of improvements and upgrading, the nutritive and functional properties of GroPro are close to that of spray-dried plasma protein. Moreover, in recent years, it has been incorporated into the formula of piglet feed by most feed enterprises to replace spray-dried plasma protein comprehensively.

As a high-quality functional protein, it not only has high digestibility, but also provides young animals with nucleotides needed for rapid growth and prebiotics (yeast cell wall) needed to ensure intestinal health.

Without antibiotics in the diet, the first thing to be hit is the gut. The nucleotide and yeast cell wall in GroPro are helpful to promote intestinal development and improve intestinal health. With the progress of the yeast industry, GroPro has been upgraded, and it has gradually approached animal protein in terms of nutrition. Therefore, it is the best choice for high quality functional protein in antibiotic-free diets.

From the perspective of raw materials, especially from the selection of protein, we can formulate better antibiotic-free diets. Of course, the choice of energy sources and the balance of carbohydrates are equally important. In terms of protein raw materials, scientific combinations of animal protein, fermented vegetable protein and GroPro can ensure animal health and growth performance without using antibiotics.

Authors:Xiao Xiangqian and Chen Zhongping, Angel Yeast, China

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Selecting the right protein for antibiotic-free diets - All about feed

Could the Fasting Mimicking Diet help some breast cancer patients? – WJXT News4JAX

Posted: October 10, 2020 at 10:53 am

Fasting is a trend that is gaining popularity due to its potential benefits in some common chronic conditions.

Among the different types of fasting, intermittent fasting is one of the most popular. This fasting alternates intervals of extreme calorie reduction with periods of normal eating. A different kind of fasting is the Fasting Mimicking Diet, or FMD, as the experts at Ackerman Cancer Center said.

FMD is followed for five days at a time, and it is low in calories, sugars, and protein, but high in unsaturated fats. FMD has shown to decrease risk factors/biomarkers for aging, diabetes, cardiovascular disease, and cancer without significant adverse effects of complete fasting, according to the cancer center.

One in eight women in America will develop breast cancer in their lifetime, the numbers from the American Cancer Society show. And just last month, Nature Communications published research from a randomized phase 2 trial that analyzed the impact of FMD in breast cancer patients under chemotherapy. Researchers found that FMD can sensitize breast cancer cells to chemotherapy both at the clinical and pathological levels.

In this study, researchers randomized 131 patients with HER2-negative stage II/III breast cancer, without diabetes and a BMI over 18 kg/m2, to receive either a Fasting Mimicking Diet or their regular diet for three days before and during neoadjuvant chemotherapy. The results suggest that an FMD significantly reinforces neoadjuvant chemotherapys effects on the radiological and pathological tumor response in patients with HER2 negative early breast cancer, according to information provided by Ackerman Cancer Center.

The analysis reveals an increase of patients with a radiologically complete or partial response, and a reduction of patients with radiologically stable/progressing disease in the FMD group compared to the control group. The analysis also shows that better adherence to the FMD improved the pathologic response at the site of the primary tumor (documenting >90% tumor cell loss) in the surgical Specimen.

The tumor response to chemotherapy was clearly more favorable in compliant patients, and the positive effects of the FMD persisted after adjustment for the receptor status of the tumor. These facts suggest that it was the FMD rather than the hormone receptor status, which determined the tumors better response. No significant difference in toxicity between the two groups was noticed, even though patients in the FMD group did not take dexamethasone. This suggests that the FMD may obviate the need for dexamethasone to prevent the side effects of chemotherapy, an Ackerman doctor said.

Importantly, DNA damage in T-lymphocytes was less in patients who received the FMD in combination with chemotherapy than those receiving chemotherapy while on a regular diet, suggesting that the FMD protected these cells against the induction of DNA damage by chemotherapy.

The researchers concluded that this study shows that the FMD is safe and effective as an adjunct to chemotherapy in women with early breast cancer (HER2-negative stage II/III breast cancer), at least in patients with a normal body mass index at inclusion.

According to the authors of the study, healthy cells will switch from a proliferative state to a maintenance and repair state with fasting, while malignant cells dont adapt to a nutrient-scarce environment. Instead, fasting deprives proliferating cancer cells of nutrients, growth and other factors, which renders them more sensitive to cancer therapy and increases cell death."

Be aware! Fasting is not for everybody, according to Ackerman Cancer Center.

People with malnutrition, eating disorders, heart disease, kidney disease, pregnant or breastfeeding women, children, and very elderly people, among others, can have a negative effect from fasting.

Fasting for long periods also can be harmful. If the body doesnt get enough vitamins, minerals and fiber, you can develop fatigue, anemia, dizziness, constipation, dehydration, osteopenia. In people with diabetes or other glucose imbalances, it can be life-threatening.

The bottom line is, if you are planning to fast, do it under a health professionals supervision, Ackerman experts advised.

Learn more about Ackerman Cancer Center.

Porsha Williams Spills the Details on Her Eating Habits and Intermittent Fasting – Bravo

Posted: October 10, 2020 at 10:53 am

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Porsha Williams Explains What it Means to Be a "Baby Vegan"

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When it comes to her diet, Porsha Williams believes in balance. On The Real Housewives of Atlanta, we've seen the activist explore life as a "baby vegan" (hear more on that in the clip above) andwe've also watched her indulge meaty cravings at Dennis McKinley'sOriginal Hot Dog Factory. And these days, the Atlanta mama is sticking to her well-balanced ways.

In an interview with Glamour, Porsha shared: "For my diet, I really am not on anything strict to be honest. I just do what makes sense. If Im craving a hamburger, Ill have a hamburger.But then the next day Ill make sure that I have a salad, a lot of water, and a good mix of vegetables. Same goes for something like pizza, if I want it Ill have it, but then the next day Ill make sure it is filled with healthy habits."

The lash mogul continued: "I also do intermittent fasting at times, which is where you only eat between a certain set of hours then fast the rest of the day. When I do it, Ill typically limit my eating window to about six hours." (Porsha's not the first Bravolebrity to try this plan: Everyone from Reza Farahan to Brielle Biermann has given it a go.)

Porsha's loved ones help fuel her wellness-minded ways."My daughter is ahuge motivationfor me to be healthy. But I also have a lot of great inspirations in my life and people that I emulate, like my mother," she said. "I also look to my sister, Lauren, who is really healthy. Their paired knowledge of healthy eats is amazing, and thankfully they know a lot of good foods that are also delicious."

Bravos Style & Living is your window to the fabulous lifestyles of Bravolebrities. Be the first to know about all the best fashion and beauty looks, the breathtaking homes Bravo stars live in, everything theyre eating and drinking, and so much more. Sign up to become a Bravo Insider and get exclusive extras.

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Porsha Williams Spills the Details on Her Eating Habits and Intermittent Fasting - Bravo

Weight loss: These are the best foods to eat to help burn fat fast – full list of items – Express

Posted: October 10, 2020 at 10:52 am

Following the plan can help some people shape up, according to fitness expert Daniel Herman.

He said: "A keto or ketogenic diet is a very low-carb diet (not no carb), which turns the body into a fat-burning machine.

"It has many proven benefits for weight loss, health and performance, as millions of people have experienced already."

The diet is thought to help the body enter into the fat-burning state called ketosis.

READ MORE:Eating more of one food can help slim

This can boost the metabolism and speed up weight loss results, Daniel explained.

He continued: "The 'keto' in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called 'ketones'.

"This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply.

"On a ketogenic diet, your entire body switches its fuel supply to run almost entirely on fat.

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"Insulin levels become very low, and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off.

"This is obviously great if youre trying to lose weight, but there are also other less obvious benefits, such as less hunger and a steady supply of energy.

"A keto diet can be eaten indefinitely and also results in ketosis. It has many of the benefits of fasting including weight loss without having to fast."

By entering ketosis, Daniel suggested the body can start to burn fat quickly.

Dieters should avoid pasta, rice, bread, sugary fruits and sweet treats.

Daniel added: "In summary, eat really low carb foods like meat, fish, eggs, vegetables and natural fats like butter or olive oil.

"As a basic beginners rule, stick to foods with fewer than five percent carbs."

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Weight loss: These are the best foods to eat to help burn fat fast - full list of items - Express

The #1 Worst Thing to Drink If You’re Trying to Lose Weight – Yahoo Lifestyle

Posted: October 10, 2020 at 10:52 am

Food isn't the only factor to consider when it comes to trying to lose weight. No, we're not talking about exercise. (Although that matters, too.) You also have to take into consideration what you're drinking.

Twenty percent of the total calories you consume in a day come entirely from beverages, according to a BMC Public Health analysis. To put that in perspective, if you consume 2,000 calories per day, that 20 percent equates to 400 calories.

Now consider this: If you cut 400 calories out of your diet per day, you'd be able to lose almost one poundin a week. And that's without making any other changes.

(Related: 8 Grocery Items That May Soon Be in Short Supply.)

Sound enticing? We thought so. If you've ever tried to lose weight (or are currently in the process of doing so), you know how difficult it is to find little ways to cut back on calories without having to completely overhaul your life. And one of the easiest ways to do that is by swapping your sip.

So let's get back to that 20 percent. What beverages are we drinking that are contributing so many calories to our diets? It's coffee and tea (with add-ins, of course), energy drinks, fruit juice, fruit drinks, and milk. But these energy-dense beverages are nothing compared to the two drinks that contribute the most calories to your diet. In fact, the top two beverages are more than twice as caloric as most of the drinks you sip: soda and alcohol.

On average, adult Americans under the age of 50 consume 140 calories of soda and 150 calories from alcohol every day, according to the same BMC Public Health study. That equates to 5.7 and 6.1 percent of your total calorie intake, respectively.

When it comes to weight loss, it's basically a numbers game. The fewer calories you consume, the more weight you'll lose. So if you want to lose weight fast, you should make it easy on yourself by cutting back on one or two of the top sources of calories in your daily diet. And that means you'll have to cut back on soda or alcohol. (In an ideal world, you'd cut back on bothby avoiding them together in a cocktail as well as individually on their own.)

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And if you had to choose one, it should be soda.

Soda isn't just bad for your overall health, it can cause weight gain. With around 150 calories and 35 grams of sugar per can, soda is a beverage full of empty calories.

Study after study shows that increasing soda consumption has a direct effect on weight gain. One International Journal of Behavioral Nutrition and Physical Activity study even found this to be true despite increases in physical activitythat means that exercising isn't going to help you fend off the weight gain associated with drinking soda.

On the other hand, while alcohol has calories, it doesn't appear to contribute to weight gain as much as soda does.

A recent study published in the journal Obesity tracked men's alcohol consumption habits over the course of 24 years. The results were surprising: men who increased their alcohol consumption by one drink over this time period did gain some weight, but it was "unlikely to be clinically meaningful," according to the authors. Based on these findings, the researchers concluded that light to moderate consumption of alcohol can be part of a healthy dietas long as men keep it to less than two drinks per day. If you go over that number, the study found that this is enough to considerably contribute to weight gain.

Alcohol's minor effect on weight gain has also been found for women. An Archives of Internal Medicine study tracked the alcohol consumption habits of over 19,000 American women for just under 13 years. The results of this study were even more shocking than for the men. Researchers found that for women who were in a healthy BMI range, light to moderate consumption of alcohol (1-2 drinks per day) was actually attributed to less weight gain over the course of a decade compared to women who didn't sip alcohol at all. The authors speculate that the reason why alcohol-drinkers gained less weight over time compared to non-drinkers is that women tend to drink alcohol in place of other calories rather than in addition to. That means that while men are more likely to have a beer with pizza, women are more likely to have a glass of wine with a show.

While these studies show that alcohol can be a part of a healthy diet and may not contribute to weight gain if consumed in moderation (once you go over 2 drinks per day, it's a different story), you should still consider the other health and safety consequences related to excess alcohol consumption, such as liver disease, heart disease, and digestive problems. And if you're just getting started on your weight loss journey, it couldn't hurt to curb your alcohol intake and save those calories until you reach your goal weight.

At the end of the day, if you're looking to lose weight, you need to cut back on calorieswhether those come from soda, alcohol, or unhealthy foods is up to whatever works best for you and your personal diet needs.

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The #1 Worst Thing to Drink If You're Trying to Lose Weight - Yahoo Lifestyle

New Study On IF & Weight Loss Has Been Misreported: Here’s What It Did Find – mindbodygreen.com

Posted: October 10, 2020 at 10:52 am

Let's revisit the fact that researchers don't know what these subjects were eatingthey could have been eating junk food, for all we know, just within an eight-hour window. So a null result isn't too surprising, considering one reason TRE can be effective for weight loss is because it can be a means of controlling and/or reducing caloric intake.

Unfortunately, a 16-hour daily fast is probably not enough to protect you from the ill effects of a poor diet. Diet quality matters, and I'm willing to bet most people recommending TRE would agree. Maybe if we teased apart the subset of those who lost weight from those who gained weight, we would find that those in the former were eating a higher-quality diet. That said, all we really know is that the prescription to eat from 12 p.m. to 8 p.m. with no control for what or how much to eat did not lead to improvements in weight or other outcomes, compared to the control.

Though, here's where things get interesting. While there was no significant difference in lean mass (fat-free mass) between groups, the TRE group did lose more lean mass than the CMT group. "We were surprised by this finding," says Weiss.

That said, this was a secondary outcome, meaning it was not exposed to the statistical scrutiny of a primary outcome, so you can probably take it with a grain of salt.

One possible reason is the TRE group ate less protein than the CMT group. The literature supports that increasing protein intake during weight loss (while in a calorie deficit) is a good strategy for both satiety and maintenance of lean mass reasons. So, TRE could have caused these individuals to reduce total protein intake relative to the CMT group.

Also, when you dive into the results, you see that the TRE group had "a significant reduction in daily movement" and "a significant decrease in step count," both of which were not the case for the CMT group. Exercise and movement are also known to help retain lean mass during weight loss, so it is possible that this, too, played a role. Not to mention the influence this may have had on weight loss.

At this point, though, we're getting into the weeds, using an exploratory outcome to explain a secondary outcome. In the science world, this does not hold a lot of power. The study was not designed to rigorously measure these outcomes, but as Weiss emphasized in our interview, it does raise a question that is worth following up on.

The simple takeaway is that a recommendation to eat within the hours of 12 p.m. and 8 p.m. for 12 weeks in an overweight or obese, free-living population may produce minuscule weight loss on average; there are people the method works for, and others it doesn't. Who knows what the results would have looked like if these subjects had been given recommendations on diet and exercise. Ultimately, for what the study was designed to test ("does the recommendation of 12 to 8 p.m. TRE lead to weight loss in overweight or obese individuals?"), it did an excellent job, and this study was well-designed to test their hypothesis. But it is certainly not the IF study to hang your hat on.

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New Study On IF & Weight Loss Has Been Misreported: Here's What It Did Find - mindbodygreen.com

8 Ways to Eat Carbs and Still Lose Weight – Yahoo Canada Shine On

Posted: October 10, 2020 at 10:52 am

Carbs are not the enemy! It may not seem like itespecially with the rise of popular low-carb diets, like ketobut eating carbs is an important macronutrient in one's overall diet andcan help you lose weight. The key is to focus on complex carbohydrates that will make you feel full, instead of simple, refined carbs that will leave you feeling hungrier and hungrier. That's why we put together a list of how to eat carbs and still lose weight.

With these eight strategies in mind, you'll not only be able to not only maintain those weight loss goals, but you'll also put together a few delicious meals along the way. Enjoy pizza? Pasta? A slice of toast in the morning? You can have all of these tasty items on a regularbasis. It's all about what you pair those carbs with and the types of grains you choose to consume.

So if you're looking to eat carbs and still lose weight, we have answers for you right here. And for more healthy eating tips, be sure to check out our list of 21 Best Healthy Cooking Hacks of All Time.

What's the more diet-friendly pizza: plain cheese or supreme? The answer may surprise you. Turns out adding protein to your pizza can actually support your weight loss goals. That's because rounding out a starchy meal with protein can reduce its Glycemic Index (GI), a measure of how quickly blood glucose levels rise in response to food with a measure of one to 100. Studies suggest the lower the score, the better for weight loss.

Complex carbohydrates like whole grains tend to score lower on the scale. But you can further lower a high-carb meal's glycemic loadand feel fullerby adding protein, which slows down digestion, keeping blood sugar steady. A simple cheese pizza, for example, has a GI of 80, while a fully loaded Supreme pie scores a 36. Adding fat to a meal has the same GI lowering effect, but it also adds far more calories; moreover, a study in The Journal of Nutrition found protein to be 3 times more effective at reducing glucose response than fat. Enjoy your favorite pizza and pasta dishes with lean protein toppingsand stay lean and mean yourself.

Try it yourself with our29+ Best Healthy Pizza Recipes for Weight Loss.

peanut butter toast strawberries pistachios

Berry good news: Researchers say berries may slow the digestion and absorption of starch. A study in The Journal of Nutrition found eating 150 grams of strawberries (about a cup) with a 50-gram slice of white bread reduced the insulin response 36 percent more than the berry-less bread eaters. A mixture of strawberries, bilberries, cranberries, and black currants was even more effective, lowering the glycemic profile of the white bread by 38 percent. Study authors attribute the results to polyphenols in the berries, and it's good news for you because research suggests a diet containing moderate amounts of low GI carbohydrates is particularly good for weight loss. So, who wants berries?

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fig toast with cups of green tea

Washing down a high-carb meal with a soothing cup of green tea may be a good diet strategy, according to Penn State scientists. Their study, published in the journal Molecular Nutrition&Food Research, found an antioxidant in green tea called epigallocatechin-3-gallate (EGCG), when combined with carbohydrates, can help regulate hunger hormones and a healthy metabolism by lowering blood glucose. Mice fed EGCG and corn starch had a 50 percent greater reduction in blood sugar spikes compared to mice that were not fed the compound. The researchers say one and a half cups of green tea is enough to see the same benefits.

Here's why tea is The #1 Best Thing to Drink If You're Trying to Lose Weight.

Is butter a carb? No, but we think Regina George would like this tip. Researchers say enjoying your carb-fest with a moderate amount of monounsaturated fatlike the kind you find in olive oil and avocadoscan help increase satiety and reduce overall calorie intake. But not just any fat will do.

A study in the journal Nature compared the satiating effects of bread served with olive oil (a monounsaturated fat) and bread served with butter (a saturated fat). Restaurant patrons in the olive oil group ate 23 percent less bread than the butter group.

And another study published in Nutrition Journal found similar satiating effects from the heart-healthy fat; participants who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterward.

You'll slash carbohydrates from your diet by choosing a fresh apple over an apple muffin, but you won't entirely erase the carb count. Believe it or not, all fruits and vegetables include some carbs. In fact, one apple has 34 grams of carbsmore than you'll find in two slices of whole wheat bread! And because juicing removes the satiating fiber from whole fruits, a cup of fresh fruit juice can do more harm than good.

Researchers at the Harvard School of Public Health found that people who consumed one or more servings of fruit juice each day increased their risk of developing type 2 diabetes by as much as 21 percent. And a second study in the journal Nature found liquid carbohydrates to be 17 percent less filling compared with solid carbohydrates. As a general rule: eat, don't drink, your fruits.

Try it yourself with one of our25 Delicious Apple Recipes.

crispy cod with sweet potato fries in a basket

The dietary boogeyman, nighttime carbs, has a frightening reputation among people trying to lose weight. But there's actually a growing body of research to suggest breaking your "carb curfew" can actually help your diet goals.

One study in the journal Obesity put two groups of men on an identical weight loss diet. Half the group ate their carbs throughout the day; the other half ate the majority of the meal plan's carbs in the evening. The result? The nighttime carb eaters lost 27 percent more body fatand felt 13.7 percent fullerthan those on the standard diet. Moreover, inflammation markers in the nighttime group level decreased by 27.8 percent compared to only 5.8 percent in the standard dieters.

On the flip side, recent research has increased weight loss with linked low-carb, high-protein breakfasts. Consider swapping your morning bagel for an omelet and add a potato to your evening meal.

Strange but true: You can gain less weight from a serving of pasta simply by putting it in the fridge. The drop in temperature changes the nature of the noodles into something called "resistant starch," meaning your body has to work harder to digest it. Cold pasta is closer in structure to natural resistant starches like lentils, peas, beans, and oatmeal, which pass through the small intestine intact, keeping you fuller, longer.

One study found that including resistant starch (brown beans) with an evening meal increased satiety hormones by 51 percent and suppressed hunger hormones by 15 percent, as compared to a meal that included a simple carbohydrate (white bread). You don't have to resist carbs, just opt for the resistant ones! Especially The #1 Best Carb To Eat If You're Trying to Lose Weight.

Breaking a sweat before you break-your-fast could get you into your skinny jeans faster. Why? According to some studies, exercising in a fasted statein other words, before breakfastcan burn almost 20 percent more fat compared to exercising with fuel in the tank.

Why? Once you consume calories, insulin levels rise, which, according to researchers, can suppress fat metabolism by up to 22 percent. Have a bowl of cereal, a Gatorade, or even a small cafe au lait, and your workout goes towards burning off that glycogen. But with nothing in your tank, the burn comes primarily from body fat.

Just make sure to avoid these15 Exercise Mistakes That Are Ruining Your Workout.

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8 Ways to Eat Carbs and Still Lose Weight - Yahoo Canada Shine On

Does intermittent fasting work? Here’s what a new study reveals. – The Daily Briefing

Posted: October 10, 2020 at 10:50 am

Intermittent fasting has emerged as one of the most-hyped diet trends in recent years but, to date, there have been almost no human studies evaluating the practice. Now, a study in JAMA Internal Medicine provides some insight into whether intermittent fasting helps people lose weight.

Cheat sheets: Evidence-based medicine 101

For the study, 116 participants who had a body mass index (BMI) that categorized them as overweight or obese were randomly assigned to one of two groups. In one group, researchers instructed participants to follow a time-restricted eating (TRE) plan, under which they were told that they could eat whatever they wanted between 12:00 p.m. and 8:00 p.m., but they couldn't take in any calories between 8:00 p.m. and 12:00 p.m. the following day.

For the other group, which the researchers called the "consistent meal timing (CMT) group," researchers instructed participants "to eat three structured meals per day," according to the study. The researchers also allowed the CMT group to snack between meals if they desired.

The researchers did not provide either group with recommendations for caloric or nutritional intake or physical activity. Each participant received a Bluetooth-connected scale, which the researchers used to track the participants' weight and calculate participants' BMIs.

After 12 weeks, the researchers found that participants in the TRE group lost an average of about two pounds, while those in the control group lost an average of about 1.5 poundsa difference that the researchers said was not "statistically significant."

The researchers also found no significant difference between the two groups when it came to changes in whole body fat mass, lean mass, or cardiovascular health markers, including systolic and diastolic blood pressure.

However, the researchers found that participants in the TRE group appeared to have lost more muscle mass than those in the CMT group, though Ethan Weiss, a cardiologist at the University of California-San Francisco and lead author on the study, said that finding wasn't definitive and requires more research.

The researchers wrote that the results of their study are "consistent with a prior study demonstrating that a recommendation to skip breakfast does not affect weight outcomes in patients trying to lose weight." Further, they noted that their findings "contradict previous reports describing the beneficial effects of TRE on weight loss and other metabolic risk markers."

Weiss said he believes the so-called "placebo effect" may have led to both groups losing weight, as people often will pay closer attention to their diets when they're enrolled in a nutrition study. He added that, overall, people should be skeptical of the findings generated by any nutritional study on weight loss that does not include a control group (as does this latest study).

And Weiss added that he's not yet ready to give up on intermittent fasting, which he previously practiced. Weiss said his study had participants skip meals in the morning, but it did not study the effects of skipping meals at night, and he theorized that there may be benefits to practicing intermittent fasting at different times of the day.

But Weiss said he won't be recommending intermittent fasting to his patients for the time being. "Just losing weight alone doesn't mean good things are happening for your health," he said (Farr, CNBC, 9/28; Monaco, MedPage Today, 9/28).

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Does intermittent fasting work? Here's what a new study reveals. - The Daily Briefing

‘I Did Whole30 And Got Hooked On Plant-Based EatingAnd Now I’ve Lost 105 Pounds’ – Women’s Health

Posted: October 10, 2020 at 10:50 am

My name is Alex Kaminsky (@alexkaminsky22), and Im 24 years old. I live in Colorado, and Im in real estate marketing. After years of not feeling physically well, I started working out with a personal trainer and doing HIIT and strength training and transitioned from Whole30 to plant-based eating. I've lost 105 pounds.

Growing up, I was very active and played sports. I was not overweight. But after I stopped playing competitive basketball, went to college, and got into the workforce, I kept eating the same amount of food and didn't work out as much.

In 2017, I started my first desk joband the office life got to me. I sat all day and ate out for every single meal. I gained over 150 pounds in less than two years. At 22, I hit my heaviest weight of 330 pounds.

I just felt so horrible all the time. I slept poorly, had no energy, was always lethargic, and just felt sluggish. As a 22-year-old, I would think to myself, This is not how it should be. This is not the life I want to live.

The author kept coming back to how they started the day off by hitting the gym, and how you had to make taking care of yourself your number-one priority.