My breakfast: I stick to mostly fruits for my first meal of the day. Alternatively, I may have oats, poha, daliya or upma

My lunch: A portion of salad, 1 bowl of daal, 1 bowl of curd, 1 multigrain chapati or moong dal chila

My dinner: A portion of salad and a bowl of soup. I prefer to skip dinners on days I have a heavy lunch

Pre-workout meal: A cup of green tea

Post-workout meal: Only water

I indulge in: Even on my cheat days, I prefer to stick to homemade food like aloo parantha. Occasionally, I used to have chocolates as well.

Low-calorie recipes I swear by: Oats with curds served with fruits as toppings. You can also add nuts and seeds.

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Weight loss story: I lost 34 kilos after a shopkeeper told me that he didn't have clothes in my size! - Times of India

Chia seeds are low in calories and are gluten-free. You can either have chia pudding or add the seeds in your bowl of salad and smoothie and enjoy the benefits of this nutrient-dense food. In weight chia seeds contain 6 per cent water, 46 per cent carbohydrates, 34 per cent fat, and 19 per cent protein. 28 grams of seeds contain 138 calories.

100 grams of chia seeds have:

Calories: 486

Protein: 16.5 grams

Carbs: 42.1 grams

Fat: 30.7 grams

Omega-3: 17.83 grams

Omega-6: 5.84 grams

The tiny seeds are loaded with antioxidants that can prevent our body from the damage caused by the free radicals. Chia seeds are considered good for health as they are a source of high quality of protein and most of the carb content in them are fiber. The fiber keeps you fuller for a longer time. Also, the protein could help reduce appetite and food intake.

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Chia vs Sabja seeds: What is the difference and which one is better for weight loss? - Times of India

The popular new weight-loss approach of eating within a restricted window of time during the day, allowing for an extended period of fasting also known as intermittent fasting does not result in greater weight loss compared with nonrestricted meal timing, results from a randomized clinical trial show.

"I was very surprised by all of [the results]," senior author Ethan J. Weiss, MD, told Medscape Medical News.

"Part of the reason we did the study was because I had been doing time-restricted eating myself for years and even recommending it to friends and patients as an effective weight loss tool," said Weiss, of the Cardiovascular Research Institute, University of California, San Francisco (UCSF).

"But no matter how you slice it, prescription of time-restricted eating at least this version is not a very effective weight loss strategy," Weiss said.

The study, published online in JAMA Internal Medicine by Dylan A. Lowe, PhD, also of UCSF, involved 116 participants who were randomized to a 12-week regimen of either threestructured meals per day or time-restricted eating, with instructions to eat only between 12:00 pm and 8:00 pmand to completely abstain from eating at other times.

The participants were not given any specific instructions regarding caloric or macronutrient intake "so as to offer a simple, real-world recommendation to free-living individuals," the authors write.

Although some prior research has shown improvements in measures such as glucose tolerance with time-restricted eating, studies showing weight loss with the approach, including one recently reported by Medscape Medical News, have been small and lacked control groups.

"To my knowledge this is the first randomized controlled trial and definitely the biggest," Weiss told Medscape Medical News. "I think it is the most comprehensive dataset available in people, at least for this intervention."

At baseline, participants had a mean weight of 99.2 kg (approximately 219 lb). Their mean age was 46.5 years and 60.3% were men. They were drawn from anywhere in the United Statesand received study surveys through a custom mobile study application (app) on the Eureka Research Platform. They were given a Bluetooth weight scale to use daily, which was connected with the app, and randomized to one of the two interventions. A subset of 50 participants living near San Francisco underwent in-person testing.

At the end of the 12 weeks, those in the time-restricted eating group (n = 59) did have a significant decrease in weight compared with baseline (0.94 kg; P = .01), while weight loss in the consistent meal group (n = 57) was not significant (0.68 kg; P = .07).

But importantly, the difference in weight loss between the groups was not significant (0.26 kg; P = .63).

There were no significant differences in secondary outcomes of fasting insulin, glucose, A1c, or blood lipids within or between the time-restricted eating and consistent meal timing group either. Nor were there any significant differences in resting metabolic rate.

Although participants did not self-report their caloric intake, the authors estimated that the differences were not significant using mathematical modeling developed at the National Institutes of Health.

Rates of adherence to the diets were 92.1% in the consistent meal-timing group versus 83.5% in the time-restricted group.

In a subset analysis, loss of lean mass was significantly greater in the time-restricted eating group, compared with the consistent meals group, in terms of both appendicular lean mass (P = .009) and the appendicular lean mass index (P = .005).

In fact, as much as 65% of the weight lost (1.10 kg of the average 1.70 kg) in the time-restricted eating group consisted of lean mass, while much less was fat mass (0.51 kg).

"The proportion of lean mass loss in this study (approximately 65%) far exceeds the normal range of 20% to 30%," the authors say. "In addition, there was a highly significant between-group difference in appendicular lean mass."

Appendicular lean mass correlates with nutritional and physical status, and its reduction can lead to weakness, disability, and impaired quality of life.

"This serves as a caution for patient populations at risk for sarcopenia because time-restricted eating could exacerbate muscle loss," the authors assert.

Furthermore, previous studies suggest that the loss of lean mass in such studies is positively linked with weight regain.

While a limitation of the work is that self-reported measures of energy or macronutrient or protein intake were not obtained, the authors speculate that the role of protein intake could be linked to the greater loss of lean mass.

"Given the loss of appendicular lean mass in participants in the time-restricted eating arm and previous reports of decreased protein consumption from time-restricted eating, it is possible that protein intake was altered by time-restricted eating in this cohort, and this clearly warrants future study," they say.

Weiss said the findings underscore that not all weight loss in dieting is beneficial.

"Losing 1 kg of lean mass (is not equal) to a kg of fat," he said. "Indeed, if one loses 0.65 kg of lean mass and only 0.35 kg of fat mass, that is an intervention I'd probably pass on."

Time-restricted eating has gained popularity in recent years.

The approach "is attractive as a weight-loss option in that it does not require tedious and time-consuming methods such as calorie-counting or adherence to complicated diets," the authors note.

"Indeed, we found that self-reported adherence to the time-restricted eating schedule was high; however, in contrast to our hypothesis, there was no greater weight loss with time-restricted eating compared with the consistent meal timing."

They explain that the 12 pm to 8 pm window for eating was chosen because they thought people might find it easier culturally to skip breakfast than dinner, the more social meal.

However, an 8 pm cut-off is somewhat late given there is some suggestion that fasting several hours before bedtime is most beneficial, Weiss noted. So it may be worth examining different time windows.

"I am very intrigued about looking at early time-restricted eating 6 am to 2 pm," for example, he said."It is on our list."

Meanwhile, the study results support previous research showing no effect on weight outcomes in relation to skipping breakfast.

The study received funding from the UCSF Cardiology Division's Cardiology Innovations Award Program and the National Institute of Diabetes and Digestive and Kidney Diseases, with additional support from the James Peter Read Foundation. Weiss has reported nonfinancial support from Mocacare and nonfinancial support from iHealth Labs during the conduct of the study. He also is a cofounder and equity stakeholder of Keyto, and owns stock and was formerly on the board of Virta. Disclosures for the other authors are listed in the article.

JAMA Intern Med. Published September 28, 2020. Abstract

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Time-Restricted Eating Shows No Weight Loss Benefit in RCT - Medscape

Google "best foods for weight loss" and you'll get 465 million different opinions. But, we know that it's not about what you find onlineit's about what actually makes it on your plate that will help you drop those pesky pounds. But what exactly is the best food for weight loss that will actually help drop those unwanted pounds?

Well, you might consider it a weight loss "superfood" if you will, because, like Clark Kent (aka Superman himself) it looks unassuming but hides impressively powerful health benefits. That's right, the secret to losing weight by eating has been in front of you this whole time: simply shop at your local grocery store, grab the below and make sure they make the meal plan week after week.

So the best food for weight loss is

Greek Yogurt

Greek yogurt is a breakfast option worthy of the spotlight thanks to its high-protein content. Per a study in the journal Appetite, researchers from the University of Missouri compared the satiety effects of high-, moderate-, and low-protein yogurts on women aged 24-28. They found that Greek yogurt, with the highest protein content, had the greatest effect. What's more? Probiotics in items such as yogurt and fermented foods, like pickles and sauerkraut, help good bacteria in the gut process food more efficiently. Hello, weight loss! If you want to get even more protein in your yogurt, check out Icelandic yogurts, which can have two to three more grams of protein per serving compared to Greek.

And that's not all! We've put together the essential list of foods scientifically proven to power weight loss that you'll actually want to eat. Meet the 31 foods proven to power weight loss. And to accelerate your fat burn even further, be sure you're staying away from any of the 108 Most Popular Sodas We Ranked By How Toxic They Are!

Read the original article on Eat This, Not That!

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This Food Is the Best for Weight Loss - msnNOW

We know that to lose weight, creating a calorie deficit is crucial. One has to eat fewer calories and burn more to lose a considerable amount of weight in a week. For this, counting calories is vital. You have to divide your daily calorie intake into equal parts and keep counting the calorie content of the foods you eat to maintain the number. But some scientists believe that doing this might not be an ideal way to lose weight. Why counting calories might not be good Scientists are stressing on the importance of eating healthy and nutritious food, rather than counting calories to avoid obesity and the risk of developing other chronic diseases like diabetes and heart-related complications. Cutting down the calories might lead to nutrient deficiencies and muscle loss, which can be severe as the base for several health-related issues. Besides, it may also lead to malnutrition. Eating a nutrient-rich, well-balanced diet is always better than counting calories. Evidence supporting the claim As per a study carried out by the researchers at Stanford University, no significant change in the weight was found between a healthy low-fat diet and a healthy low-carbohydrate diet.In a 12-month long weight loss study, carried out on 609 individuals, it was found that having whole and unprocessed food items without worrying about the calorie intake resulted in similar weight loss for people following both diets.Should you stop counting caloriesCreating a calorie deficit is essential for weight loss. There is no other way around it. But the study says to focus on what you eat is more important than how much you eat. For healthy weight loss, one needs to focus on getting a sufficient amount of carbs, protein and fat instead of just counting calories. Like for breakfast, if you grab a protein bar that will help you maintain your calorie intake but will also deprive you of other nutrients, which will slow down your metabolism and will make you weak. Eating nutrient-rich food will keep your energy and will help you burn fat. Remember that your goal should be to lose weight, without compromising your health.

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Weight loss: Why counting calories might not be a good idea to shed kilos - Times of India

Every year, millions of people promise to improve their health by eating healthier foods, exercising more, or losing weight. In the United States alone, the weight loss industry generates $72 billion annually.

Although some people may feel pressure to lose weight to conform to unrealistic and unhealthy body image standards, there are many valid health reasons to start a weight loss plan. Losing weight can have a significant impact on both your physical and mental health by preventing disease, improving your mobility, combating mental health issues, eliminating pain, and restoring bodily functions.

1. Disease Prevention

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Studies have demonstrated that obese people are more likely to get certain types of cancer, such as kidney, liver, and colorectal cancer. Losing weight can help decrease your risk of developing severe, life-threatening diseases. Weight loss can help regulate your blood sugar levels, which can prevent you from developing diabetes. You can also lower your blood pressure by losing weight, which will decrease your risk of suffering a heart attack or having a stroke.

Losing weight is a process. You may be wondering, what can I drink to burn belly fat? You can consume several healthy beverages to promote weight loss, including lemon water and green tea. Incorporating healthy beverages into your routine can also help you cut calories because many of the beverages are low in calories.

2. Improving Mobility

Your weight affects your ability to move. If you're overweight, it takes more energy for your body to perform basic tasks, such as climbing stairs. Your weight also puts a strain on your body, which can cause injuries. People who are overweight may also have stooped shoulders and spinal damage.

Weight loss reduces the strain on your hips, spine, and shoulders. Misaligned joints can be adjusted to restore proper alignment. When you move, you will not put as much pressure on your muscles, ligaments, and joints. Losing weight enables you to increase your activity level while decreasing the strain that inhibited your mobility when you were overweight.

3. Mental Health Benefits

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Obesity has been linked to several types of mood disorders, including anxiety, attention deficit hyperactivity disorder (ADHD), and depression. Individuals who struggle with severe mood disorders may have difficulty enjoying life, experience chronic fatigue, or become suicidal. Individuals who have mental health issues can benefit from therapy and support their treatment through weight loss.

Some people use food to console themselves when they feel depressed or anxious. Unfortunately, this can lead to weight gain, discouragement, and issues with their self-image.

Losing weight can strengthen your self-esteem. Eating healthy foods and exercising can be an effective way to treat moderate depression. Exercise prompts your body to release natural chemicals, such as serotonin, that improve your mood. Consuming fish and vitamin D can also increase your serotonin levels.

4. Eliminating Pain

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Excess weight can cause alignment issues with your joints. Those issues can decrease your mobility, and they can also cause chronic pain. Your muscles and joints can become inflamed due to the strain your weight puts on them. Inflammation can produce pain when youre moving or sitting still. Living with pain can contribute to depression and anxiety.

Losing weight can relieve the strain and eliminate your inflammation. You will be able to be active without experiencing the chronic pain caused by your inflammation, which will improve your quality of life.

5. Improving Bodily Functions

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Obesity can interfere with your ability to sleep. In some cases, people develop sleep apnea, which can cause headaches and fatigue. Losing weight promotes healthy sleep patterns and also boosts your energy levels. Studies have also established a connection between weight and sex. Individuals who lose weight enjoy a more satisfying sex life than those who are overweight. Men who are obese are more likely to experience erectile dysfunction. Women who are overweight are more likely to experience vaginal dryness or have issues with their pelvic floor, leading to pain during intercourse.

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College 101: 5 Health Reasons to Lose Weight - Daily Cardinal

By: Lifestyle Desk | New Delhi | Updated: October 3, 2020 9:53:52 pmEnsure you have adequate eggs in your diet. (Source: Getty Images/Thinkstock)

Eggs are among the very few foods you could actually classify as a superfood, says Dr Rohini Patil, MBBS and founder and nutritionist at Nutracy Lifestyle. She adds that eggs are rich in all sorts of nutrients, many of which are lacking in the modern diet. So, do you consume enough eggs to meet your bodys requirements?

A single large boiled egg contains:

Vitamin A 6 per centVitamin B5 7 per centVitamin B12 9 per centPhosphorus 9 per centVitamin B2 15 per centSelenium 22 per cent

Here are some of the health benefits of eggs

Help improve performance

Eggs have a high satiety index, which means they make you feel full for long. One big egg supplies 6g of high-quality protein and a huge variety of necessary nutrients, except vitamin C. This is why a fruit or orange juice with egg and whole wheat bread provides the perfect breakfast to perform well in a challenging environment, Dr Patil told indianexpress.com.

Help meet bodys iron requirement

The nutritionist adds that many people with mild deficiency experience vague symptoms of tiredness, headaches and irritability. Iron is a carrier of oxygen in the blood and plays an important role in immunity, energy metabolism and many other functions in the body. The room in egg yolk is in the form of gems iron, the most readily absorbable and usable form of iron in food and more absorbable than the form of iron in most supplements, she elucidates.

Improve nutrient adequacy of diet

The nutrients density of eggs makes them a valuable contributor to a nutritious diet. A study among egg vs non-egg consumers revealed that the diets of non-egg consumers were more likely to fall short of vitamin A, E and B12. Eggs contribute 10-20 per cent of dilate and 20-30 per cent of vitamin A, E and B12 among egg consumers. This study shows the important role one food can play in ensuring nutrient adequacy, Dr Patil said.

Dont increase blood cholesterol

To put things into perspective, it is important to realise that foods high in fat, especially saturated and trans fatty acids, have a far greater impact on heart health than cholesterol in food. Eggs should be recognised as an inexpensive, versatile and digestible source of protein.

Can help to promote weight loss

Eggs with toast have a 50 per cent higher satiety index than breakfast cereals. Starting the day with an egg breakfast increases satiety in overweight people and may help with weight loss. When teamed up with wholegrain and fruits or vegetables, there are complete meal, readily available, easy to make and inexpensive making then useful in weight loss program, she said.

ALSO READ | How to pick the best eggs and make fluffy omelettes

Help to promote brain health

Choline is a nutrient that facilitates brain development in the foetus and newborn as well as memory function even into old age. Eggs are an excellent dietary source of chlorine, and one egg per day provides 28 per cent of a pregnant womans chlorine requirement. Chlorine is important during pregnancy and lactation when reserves can be depleted. At the same time, it is a critical period for fetal brain development and lifelong memory enhancement.

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From fighting iron deficiency to promoting weight loss: Heres why you should have eggs - The Indian Express

By PA/TPN, in Lifestyle 02-10-2020 01:00:00 0 Comments

We're frequently told that the key to weight loss is simple - just eat less and move more. Yet with obesity rates as they are, it's clear that for many people, it's really not that simple at all.

There is, of course, another option for those who are seriously obese or overweight and conservative methods alone haven't worked - and that's weight loss surgery, also known as bariatric or metabolic surgery.

But why is surgery sometimes deemed necessary, and what does it involve? Here, metabolic surgery pioneer Professor Francesco Rubino, lead of The London Bridge Hospital Metabolic and Bariatric Centre, part of HCA Healthcare UK, and chair of bariatric and metabolic surgery at King's College London, shares his views...

Why can it be so hard for some people to lose weight and keep it off?

"Severe obesity is a disease, not a lifestyle choice. Research shows that when we lose weight by diet, our body reacts by activating mechanisms that defend against that. In fact, hunger-stimulating hormones typically increase after diet-induced weight loss and our body also tends to reduce the amount of energy it utilises, making it difficult to maintain weight loss in the long-term," says Rubino.

"These effects are not under control of our willpower and are ingrained in our biology. This explains why people who try diets almost invariably regain weight at some point. This isn't necessarily a lack of self-discipline, or a person's fault, as most people think, but the result of the way our biology works, defending a set, narrow range for body weight. In people with severe obesity, this set point is too high but the mechanisms that normally defend against weight loss are still working and powerful, thus frustrating voluntary efforts to lose weight by eating less and exercising more."

What is weight loss surgery?

There are different variations of weight loss surgery. The two most common are gastric bypass surgery, which divides the stomach into two smaller pouches and re-routes the small intestine, and sleeve gastrectomy surgery, a procedure that removes part of the stomach and shapes it as a tube or 'sleeve'.

"They were originally designed to reduce the size of the stomach but they actually change the physiologic mechanisms that regulate appetite, satiety and sugar metabolism," Rubino explains. "There isn't a single procedure that fits everyone's needs. Different procedures have different actions, which may result in different potential to improve metabolic conditions associated with obesity, beyond weight loss," he adds. "Hence, the choice of procedure needs to be thoroughly discussed with a specialist and must be tailored to the individual patient's need."

Why is weight loss surgery so effective?

"In the 1950s, when bariatric surgery was first introduced, understanding of the functions of the gastrointestinal (GI) tract was quite rudimental - it was considered a mere digestive organ. So it made logical sense to think that by physically limiting the size of the stomach, or bypassing large portions of the intestine, one would be able to reduce the amount of food you can eat or the calories the body can absorb. Research over the last two decades, however, has shown this isn't true," Rubino explains.

"The GI tract is a complex, sophisticated endocrine and metabolic organ, something akin to a computer - some call it the 'second brain' - that receives input from the food we eat and sends signals to other organs to regulate body weight as well as sugar metabolism. Signals from the gut can inform the brain about calorie intake and accordingly regulate hunger and satiety. Other signals reach the liver and pancreas, where they can influence the production or action of insulin.

"This explains why gastrointestinal - bariatric/metabolic - surgery is so effective in inducing and maintaining weight loss, and also why it can dramatically improve other metabolic diseases, especially type 2 diabetes. Research has clearly shown bariatric surgery reduces or abolishes the very mechanisms that normally resist weight loss. In fact, the changes in hunger and satiety hormones that follow bariatric surgery are exactly opposite to those elicited by dietary interventions."

Is metabolic surgery really just a lazy way of losing weight?

"Some argue that diet and exercise, rather than expensive surgery, should be used to treat diabetes or severe obesity. This idea is both ill-conceived and ill-informed. In fact, there's definitive evidence that where surgery is indicated by current guidelines, lifestyle interventions alone are no longer sufficient to achieve adequate disease control," says Rubino. "On the other hand, in people with mere overweight or mild, uncomplicated obesity (BMI under 35 without other metabolic disease), surgery isn't indicated and isn't a replacement for a healthy lifestyle, which can still be effective in preventing progression towards more severe obesity.

"Hence, suggesting lifestyle interventions and not surgery should be the way to treat severe obesity is at odds with both scientific evidence and logic. Suggesting use of only lifestyle interventions in people with severe obesity (a full-blown disease) is tantamount to suggesting one should use lifestyle changes instead of surgery or chemotherapy to treat cancer."

Who can have the surgery?

There's a range of criteria for having weight loss surgery on the NHS. These include having a BMI of over 40, or having a BMI of 35-40 if you've already developed health complications that may improve with weight loss. Patients will need to be committed to long-term healthy changes after the surgery too.

"Recent clinical trials have shown that in patients with type 2 diabetes and obesity, metabolic surgery is more effective than any other available therapy," says Rubino. "Currently, the National Institute for Health and Care Excellence (NICE) and international guidelines recommend metabolic surgery be considered to treat type 2 diabetes patients and those with a BMI of 30 or over. However, only 0.2% or less of eligible patients have access to such surgery."

Who shouldn't have the surgery?

A number of factors can deem people unsuitable for surgery too, including: "People who don't suffer from severe obesity or its complications. Bariatric surgery is generally safe but this doesn't mean it's an appropriate or proportionate approach to deal with less severe overweight levels, where lifestyle changes have been shown to prevent progression toward severe obesity or diabetes in many patients," says Rubino.

"Also, people who are candidates for surgery but would be unsafe to operate on. Though bariatric surgery is less life-threatening than obesity or diabetes, it's still major surgery and requires general anaesthesia," he adds. "And people with conditions that can undermine compliance with nutritional supplementation. Bariatric surgery can alter the absorption of certain vitamins and micronutrients, s o patients need to rigorously take nutrient supplements, lifelong."

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When is it time for weight loss surgery? - The Portugal News