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As the high-fat, low-carb keto diet continues to be a popular nutrition topic, variations of keto from Mediterranean keto to vegetarian, are also trending, along with a dubious market of keto products and services that promise quicker, easier results from the diet.

Enter speed keto, a combination of keto and intermittent fasting. Although there's evidence to support both techniques, experts don't recommend combining them, especially if you're a beginner, since the sudden extreme shift will likely be unpleasant, and the short-term payoff isn't worth the side effects.

Dr. Mark Cucuzzella, a professor at the West Virginia University School of Medicine who has published several studies on keto and diabetes, said that fasting can be a challenge early in the keto process since dieters haven't yet allowed their bodies to adapt to burning fat, leading to hunger, fatigue. That added stress is not only unhealthy, but can actually disrupt the metabolism, he added.

"If you force it, if you do fasting wrong, it can break you," Cucuzzella told Insider. "The stress response can break your endocrine system."

Although searches for "speed keto diet plan" spiked dramatically in late February this year, according to Google Trends, it isn't new.

"Speed keto" is a trademarked diet plan created by Harlan Kilstein, an entrepreneur and self-proclaimed "lifestyle coach." Kilstein identifies himself as a doctor and technically, he is, with a doctorate in education, not nutrition or any other field of medicine.

Kilstein apparently became personally interested in keto for his own weight loss, according to his website, and published a cookbook titled "Completely Keto" in 2018. His Speed Keto program appears to have been launched shortly thereafter. It offers ready-made ketogenic meal plan and fasting schedule to speed weight loss or push past the well-known "keto plateau," the phenomenon where some keto dieters find they stop losing weight within weeks or months on the diet.

The whole Speed Keto package sells online for $39, but the website claims it "has a total value of $540."

Keto, often called a lifestyle instead of a diet, has been touted for weight loss, more energy, and better metabolic health. Recently, doctors have begun using keto as a treatment for diabetes, although nutritionists are often skeptical of the high fat in a keto diet, particularly saturated fat.

There's also a growing body of evidence to support the benefits of intermittent fasting, including weight loss, but also prevention of chronic disease and other ailments.

However, neither is right for everyone people with a history of disordered eating, for instance, shouldn't attempt restrictive diets that cut out food groups (keto severely limits carbohydrates) or require not eating for long periods of time (like certain types of fasting). And it's always best to work with a medical professional and/or nutrition expert if you're trying to lose weight or dramatically change your diet.

But the combination of the two into "speed keto," with the goal of participants eating just one low-carb, high-fat meal per day, has an even greater risk of becoming a crash diet, since the abrupt, dramatic change to eating habits will likely leave people hungry, fatigued, and unlikely to stick to the eating plan, according to experts.

BURCU ATALAY TANKUT/Getty Images Once adapted to a keto diet, some people will naturally eat less often throughout the day, since high-fat meals are more filling, according to Dr. John Limansky, who follows a keto eating style and advocates it for his patients.

"[Speed keto] is a catchy marketing way of describing what people already do," he told Insider.

But the key is that those people have already adapted to the ketogenic diet over time, a lengthy process that varies depending on the person, but can take two to four weeks after restricting carbohydrates, Limansky said. It's true that fasting can speed up the process by more rapidly reducing the body's stored energy, but it's likely to be unpleasant, he added.

Trying to fast before then, particularly a rigorous fasting style of just one meal a day, can be challenging because the brain is used to relying on glucose for energy without a steady supply from food, Limansky said, people can feel groggy, fatigued, and prone to cravings and hunger pangs.

"I think it's a lot more difficult to start off that way. I recommend getting fat adapted first so you don't experience symptoms," he said. "Short-term, it's more successful, but long term, it's not sustainable."

The specific type of intermittent fasting promoted in speed keto is "one meal a day" eating schedule, sometimes abbreviated to OMAD. It can certainly help with weight loss, according to Limansky, since eating less often will likely cause you to consume fewer calories overall and, keto or otherwise, losing weight always requires a calorie deficit.

But there's no evidence that it's any better than other, less extreme styles of intermittent fasting, according to Robin Foroutan, a registered dietitian nutritionist and representative for the Academy of Nutrition and Dietetics. And it requires some planning to get all your daily nutrients and calories in one sitting that single meal has to be high-quality and well balanced, or you'll be missing out on important dietary components like vitamins, minerals, and fiber.

"That means you might be following a plan that requires much more effort without extra pay-off in terms of health benefits," Foroutan told Insider. "It is probably not that easy to get all the nutrients you'll need for the day in that one meal without over stuffing yourself, which isn't great for digestion and absorption."

For people who are still looking to implement the benefits of keto or intermittent fasting, the experts recommend a slow and steady approach as well as consulting a nutritionist or medical doctor. Any diet, including keto or fasting, with the intention of quick weight loss is less likely to be sustainable over time, Limansky said.

"It's not a diet, it's a lifestyle change, a long-term solution to metabolic issues people are facing." he said. "I look at it as this is how I'm going to live for the rest of my life, as a side effect I'll lose weight. Focus on health first, and not weight loss."

The takeaway here is that like other extreme dieting strategies, like very low calorie plans, it will likely work for weight loss, but it's not worth it long-term, Limansky said.

And not everyone needs to fast, or do keto, to feel good or lose weight (if that's their goal), Cucuzzella added. Simple principles like avoiding processed food and added sugar can make a big different for many people, without the added stress of complicated diet plans or obsessive carb counting.

"It's a choice. Not all people need to do this," Cucuzzella said. "If people are hungry, they'll eat. If they lose weight and muscle, they'll shut metabolic rate down and gain the weight back. But if people do the basics, it takes care of a lot of problems."

Read more:

A flight attendant says his keto diet caused a false positive on the breathalyzer test that cost him his job

The US government is testing the keto diet to treat veterans' diabetes. Critics say it could have long-term health risks.

The keto diet may help people with diabetes control their blood-sugar levels

Read this article:
'Speed keto' works for fast weight loss but experts don't recommend it - Insider - INSIDER

Nutrition

We turned to local health pros to find out if the dieting trend is actually good for you.

Intermittent fasting is the latest diet craze, but is it good for your long-term health? / Photograph courtesy of Getty Images.

Note: This post addresses intermittent fasting as a diet, not fasting done for religious or cultural purposes. You should consult with a doctor, nutritionist, or dietician before trying intermittent fasting, or any diet.

A few weeks ago, a group of friends and I were trying to plan a fairly low-key wine and cheese night. As if trying to work around everyones schedules isnt already difficult enough, we found ourselves faced with a new challenge: one of our pals was intermittent fasting and their eating window closed right when the rest of us could get together. Sigh.

This type of time constraint probably isnt unique to my inner circle, as intermittent fasting (IF) is on the rise. Historically done for religious or cultural reasons, fasting has now become a popular way to lose weight because you dont have to change what you eat, just when you eat. As an added bonus, there are at least six options for restricting food intake from skipping one meal per day to fasting for a full 24 hours.

Even though celebs like Jennifer Anniston and Hugh Jackman have had success with IF, we wondered: Is intermittent fasting actually good for you? Sure, fasting is said to have various health benefits other than losing weight, such as lowering high blood pressure, reducing oxidative stress, and boosting brain health, but much of the current research has been done on rats or in early clinical trials. Plus, being hyper-focused on your food might trigger disordered thoughts and behaviors like food-related anxiety or guilt, or even orthorexia.

To get the low-down on the latest diet craze, we turned to the experts at OnPoint Nutrition and Philly Dietitian to find out the benefits and risks of IF, and what nutritional alternatives theyd recommend.

Be Well Philly: Why has intermittent fasting been gaining so much popularity recently?Katelan Sottosanti, nutritionist at OnPoint Nutrition: Since IF doesnt require any calorie counting or food restriction (other than the timing), I think people like it because it comes off as easy and makes them feel like they are in control of their food, rather than the other way around. Individuals will set their own eating window and make their own food choices within the chosen time frame, making it adaptable to busy schedules or lifestyles.

What are the benefits of IF?Theresa Shank, founder of and registered dietitian at Philly Dietitian: Many studies show that IF patterns of eating can cause weight loss, improve your metabolism, and protect against disease and cancers. Though, its important to note that current scientific evidence for health benefits of intermittent fasting in humans has often been derived from animal studies. A rat may not have the same weight loss percentage as you! With that said, time-restricted fasting such as 16/8 or even 14/10 is a method that individuals can use to help instill boundaries around their eating routine. I think this type of IF can be a helpful behavioral tool for individuals who need help with recalibrating their hunger cues or struggle to curb overeating.

Emily Horstman, lead dietitian at OnPoint Nutrition: The only pro of IF that Ive identified is that it can make individuals more aware of their eating habits. Someone who begins to hyper-focus on the timing of their meals may then realize where they are either falling short or consuming excess. One area of excess this can really highlight is the late-night eating many adults tend to engage in due to not eating enough during the day. In this way, IF is appealing because it gives people a fast and easy way to assert control over their daily intake; however, its not an answer to long-term health, disease management, or weight loss or management.

Who shouldnt be intermittent fasting?All of our experts agree the following individuals should not be intermittent fasting: women who are pregnant or breastfeeding; anyone under the age of 18; those with a history of disordered eating and/or have obsessive thoughts about food and weight loss; and anyone with a medical condition, especially diabetes. IF might also interfere with certain medications.

Should people be wary of IF?Gal Cohen, registered dietitian at OnPoint Nutrition: Sometimes, IF can lead to disordered eating thinking patterns and behaviors. While some people can try IF and not exhibit any disordered eating once they stop, others may find that they are too restricted and too stressed over what and when they eat. Research has shown that over-restriction can lead to binges, and micro-managing your food intake and your eating window is pretty much working against your bodys ability to tell you when its hungry and full. Spoiler alert: we have hormones that do that!

Sottosanti: One of the big cons of IF is that fasting periods can lead to rebound overeating, which is similar to the binge and restrictive behavior of disordered eating. With some of the fasting techniques including a one meal a day schedule, fasting can cause fatigue, difficulty concentrating, and decreased alertness, as well as more serious health consequences like dangerous drops in blood sugar levels and disruption of your menstrual cycle. Individuals are also at risk for developing orthorexia, which is a disorder that involves an unhealthy obsession with healthy eating and constantly thinking about/worrying over your next meal (something fasting for 16 hours could bring on!).

What nutrition habits or practices do you recommend?Shank: Data across the board highlights the potential importance of synchronizing intermittent fasting regimens with daily circadian rhythms (sleep-wake cycle) to maintain optimal metabolic function. Personally, I encourage clients to be mindful of the timing at which they eat to suffice hunger and their nourishment versus eating as a reaction to stress, boredom, or other emotional or social reasons.

Cohen: The safest eating habit is one that is sustainable! Often, I see clients try to cut out whole food groups, jump on the latest fad diet bandwagon, or follow whats worked for their friends, only to realize that approach isnt working for their body. My advice: If its not something you can see yourself doing long-term, its not for you.

Sottosanti: Eating balanced meals about 3-4 hours apart encourages the intake of more nutrients throughout the day, cutting down on the chances of overindulgence at meal time. I [and the OnPoint team] advocate for a whole-foods, anti-diet approach to healthy eating that is sustainable over time. Thats when your nutritional habits truly reflect a beneficial, healthy lifestyle, rather than a bandwagon diet.

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Excerpt from:
Heres Why Intermittent Fasting Is Suddenly So Popular in Philly, According to Nutrition Pros - phillymag.com

Q My son is always too busy to eat and seems to rely on shakes for his meals and snacks. I grew up using a plate with a meat, starch, and vegetable on it. Can this be healthy? SC, Greenville

A I grew up with first the four then the seven food groups, before the pyramid and now the plate. There are many ways to look at eating healthy with todays food supply. Greyson Vann, a third-year Brody medical student wanted to share what he might tell a patient that asked this question. Here is what he has to say.

For full disclosure, I am an avid user of meal replacement shakes (MRS), replacing nearly every breakfast and most lunches during the week. MRS have aided me in both losing weight and maintaining my weight loss.

Sold as mixable powders or as ready-to-drink shakes, the popularity of MRS has been growing in recent years. The global market size hit an estimated $16.1 billion in 2018. With this increase in popularity, it is important to ask if meal replacement shakes are a healthy alternative to traditional foods.

The short answer to this question: It depends on how they are used as part of a larger diet plan.

Not all MRSs are created equal, with each offering different amounts of calories, macronutrients (proteins, carbohydrates, fats), and micronutrients (vitamins and minerals). The typical calorie content of an MRS is 200-400 calories, although some offerings may be as low as 100 calories. Carbohydrate content can differ drastically between MRSs, with some providing less than 10 grams per serving while others provide nearly 50 grams per serving. Many contain 20 grams or more of protein.

It is not uncommon to find them containing 8 grams or more of fiber, nearly a third of the recommended 25 grams per day and higher than the typical 1-3 grams in commercial fiber supplements. The amounts of each micronutrient included can also vary considerably, ranging from less than 10 percent to greater than 100 percent of the recommended daily intake per serving. Commonly included micronutrients are B vitamins, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, calcium, iron, and zinc.

Some shakes may even include omega-3 fatty acids, omega-6 fatty acids, antioxidants and probiotics. The variability in nutritional content between brands makes it essential to read the Nutrition Facts Label.

The shake that is best for an individual will depend on dietary preferences and health needs, including low-carbohydrate/high-protein, gluten free, or vegan diets, to name a few. Some options are geared toward weight loss, while others aim to provide nutritionally complete meals. Those providing nutritionally complete meals will provide the average person with all his or her necessary calories, macronutrients, and essential vitamins and minerals if he or she were to consume a shake for every meal of the day. With many shakes coming in under $3 per meal, MRSs can provide more bang-for-your-buck than nearly any fast-food meal, while being more convenient to consume.

Weight/fat loss studies that compare people who incorporate MRSs into their calorie-restricted diets and people who eat calorie-restricted diets with only traditional foods have found that both groups have significant amounts of weight/fat loss after 12 weeks. However, those who consumed shakes were able to maintain their weight/fat loss at one year, unlike those who did not. Those using MRSs on calorie-restricted diets also were more likely to receive adequate amounts of essential vitamins and minerals.

Through weight loss and improvement in diet quality, MRSs can help improve blood glucose, insulin, and triglyceride levels, as well as lower systolic blood pressure, all of which are important in decreasing the risk of heart disease and stroke. These changes also are possible eating a properly planned diet containing a variety of traditional foods. However, individuals may struggle with portion control or lack access to healthy foods, something MRSs can eliminate.

Shakes are not without their drawbacks. Studies show that liquid meals are not quite as effective as solid meals at providing a lasting full feeling. The thickness of the shake also affects how full one feels after consumption, with thicker shakes making one feel fuller. Additionally, there is evidence that chewing food may make one feel fuller faster and decrease food intake. From personal experience, especially when consuming multiple shakes per day, the flavor can become monotonous. While it is easy to resist eating additional food when eating alone, it can be extremely tempting when watching others eat traditional foods. Additionally, it is not uncommon to experience looser stools and an increase in the number of bowel movements per day when shakes are first introduced until your gut becomes adjusted to the dietary change.

Meal replacement shakes can be a healthy alternative to traditional foods. Most studies incorporating them only utilize the shakes for one or two meals per day. If choosing to use MRSs, they may make the most impact when used in place of crunch, on-the-go meals when less healthy options are more likely to be consumed. However, be sure to ask your doctor about any special dietary needs before making changes. A visit with a registered dietitian nutritionist (RDN) can help you select the right MRS for you and plan the other meals, so you meet your health and lifestyle goals.

Professor emeritus Kathy Kolasa, a registered dietitian nutritionist and Ph.D., is an affiliate professor in the Brody School of Medicine at East Carolina University. Contact her at kolasaka@ecu.edu

Read more from the original source:
Shakes offer health, weight loss benefits | Columnists | reflector.com - Greenville Daily Reflector

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Although previous research has questioned whether 10,000 steps per day should really be the gold standard of walking activity, its remained a daily milestone for many. A new study suggests theres no need to abandon the number, since it does come with some benefitsbut it also suggests preventing weight gain isnt one of them.

Research published in the Journal of Obesity details an experiment following 120 freshman at Brigham Young University (BYU) who walked either 10,000, 12,500, or 15,000 steps daily for six days a week during their first six months of college. The students tracked their steps using a pedometer.

The studys goal was to evaluate whether exceeding 10,000 steps would minimize the kind of weight and fat gain that is common for freshmen, especially in their first few months of school. The result? Not so muchthe average weight gain for the students was 3.5 pounds.

The reason why higher levels of activity didnt translate to a more protective effect wasnt part of the study, but lead author Bruce Bailey, Ph.D., professor of exercise science at BYU, told Runner's World that those results are consistent with past research.

Physical activity generally produces only small amounts of weight loss, and some studies didnt see even that, he said, adding that preventing weight gain, particularly with this population, will require more researchespecially with eating pattern changes, and over a longer period of time.

However, just because many participants gained weight doesnt mean they werent seeing benefits from being more active, Bailey added. He said that those who managed to reach 15,000 steps per day were getting in at least an hour more of active time during their days than when they started.

Going beyond 10,000 steps per day decreases sedentary time and increases moderate activity, which may have benefits that go beyond weight, he said. There are many emotional and health advantages to keeping up that level of activity.

[Smash your goals with a Runners World Training Plan, designed for any speed and any distance.]

Previous research confirms that assumption. A 2019 study in JAMA Internal Medicine on older women found that as few as 4,400 steps daily was associated with lower mortality rates compared to those who were more sedentaryand that the higher the step count, the more that mortality decreased before leveling off at 7,500 steps.

Additional research, from 2010 in Current Opinion in Cardiology, found there are consistent associations between walking and better cardiovascular health for people of any age, both healthy and with heart conditions.

As for how fast you should be walking to see these health benefits? A 2019 study in the British Journal of Sports Medicine discovered that walking at 100 or more steps per minute counts as moderate-intensity physical activity, while 130 or more steps per minute counts as vigorous physical activity. And according to the current U.S. Physical Activity Guidelines, adults should aim for 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes of vigorous-intensity exercise per week.

In general, though, if youre looking to slow or stop weight gain, increasing your steps alone might not be the best strategy. But as an overall health booster? Walk on.

Excerpt from:
No, Getting 10,000 Steps a Day Wont Necessarily Prevent You From Gaining Weight - Runner's World

Imagine an omelette without egg! Sounds impossible, right? But here we have a recipe of eggless omelette that can be a perfect meal for your breakfast. Due to the morning rush, we generally tend to skip breakfast one of the most important meals of the day. Since our body consumes all the energy post dinner till the morning, breakfast as per the health experts, should never be skipped. Believe it or not 'Eat breakfast like a king, lunch like a prince and dinner like a pauper' may just be the health mantra you have been looking for.

Starting your day with hunger, tires you fast. It is because of the imbalance in glucose level in the body. If you are trying to lose weight, it is advisable to never skip your breakfast. Whichever diet program you follow, a sumptuouspromotes body's metabolism rate, which accelerates weight loss.

Vlogger and YouTuber Parul, on her YouTube channel 'Cook With Parul', posted a recipe of potato veggie omelette that is not only tasty, but also easy to cook. The best part is that this recipe needs very basic ingredients, which are easily available in your kitchen. All you need are- potato, tomato, onion (optional), ginger paste, besan(Bengal gram flour), maida(all-purpose flour), salt, baking powder, red chilli flakes (or dry red chilli powder) and a pinch of haldi (turmeric powder). Baking powder is the star in the show as this ingredient makes the dish fluffy like an omelette.

Though this dish is made using potato, you can use any vegetable of your choice to make this omelette.

Also Read:Watch: This Tawa-Roasted Arbi Tikki Is A Healthy Solution To Your Hunger Pangs (Recipe Inside)

About Somdatta SahaExplorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day.

More:
Indian Cooking Tips: This Quick And Easy Eggless Omelette Can Be A Perfect Breakfast For The Vegetarians - NDTV Food

Regardless of where you are in your fitness journey, you may have wondered how often you should be working out. Is it better to skip the gym a few days each week? Or will you reap more benefits from an every-day commitment?

While you need at least one rest day a week, you can develop a smart plan to work out 6 days a week.

Credit: RossHelen/Moment/GettyImages

Everyone's different. But if you want to work out six days a week, you need to consider a few things. For one, how your body manages stress. "Training stress boils down to volume and intensity (i.e., how much and how hard you train)," says Geoff Tripp, CSCS, certified personal trainer and head of fitness at Trainiac, who recommends a mix of hard, medium and easy workouts each week to optimize results and reduce risk of injury.

Your ideal weekly training volume also depends on how long you've been exercising consistently, Tripp says. Generally, the longer your workout history, the more stress your body can handle. Conversely, a newcomer will likely need time to build a fitness base and should be careful about doing too much too soon, Tripp says.

But if you're ready to commit to six sweat sessions in a week, the following tried-and-true tips along with an exercise plan designed by Tripp will help you heed your body's signs (always listen to what it's telling you!) and train safely and efficiently.

When you hit the gym six out of seven days, not every gym session should be a high-impact, high-intensity experience. "Your workouts don't always have to be stressful on your body to see results," says Tripp, adding that lighter days are important too.

That's because taking an active recovery day think: yoga, hiking or mobility training is like pressing a reset button for your body. "It's actually the time between your hard efforts where adaptation takes place," Tripp says

He recommends planning at least one full rest and/or recovery day a week, which will help your body absorb the training stress and ultimately, improve your fitness level.

"Doing the same cycle of workouts at the same intensity won't lead to long-term fitness gains," Tripp says. That's because your body will eventually adapt to the stress. And when that happens, your progress slows, and you're likely to hit a plateau and become burned out.

To continue making gains, variation is key. Switching things up with cross-training varying strength, cardio and HIIT sessions adds balance to your week and keeps things interesting, Tripp says. What's more, a little variety in your weekly workouts also increases weight loss and lowers your odds of injury, according to the American Council on Exercise.

How often you should exercise and which muscle groups you should train all depend on your individual fitness goals. That said, concentrating on the same set of muscles during every workout isn't a smart strategy.

For instance, six days of upper-body strength training is a recipe for too much stress and possible injury, Tripp says. Managing training stress on your muscles is essential. That's why, after a heavy strength session, Tripp recommends at least 24 to 48 hours of recovery so the body can repair tissues before taxing those same muscles again.

To train safely and effectively, your best bet is to alternate target muscle groups. So if you're doing upper body on Monday, make Tuesday your leg day. This gives your guns ample time to recuperate and grow stronger.

This sample one-week plan by Tripp is designed to give you a balance of hard, medium and light days as well as to maximize your fitness gains through a variety of strength, cardio and HIIT workouts.

Continue reading here:
Want to Work Out 6 Days a Week? Heres How to Do It Without Burning Out - LIVESTRONG.COM

With less than three weeks until Selection Sunday, a pair of teams have completely turned their seasons around and are in the at-large discussion despite significant early season struggles. Its worth noting that the committee no longer places additional emphasis on the last 10 or 12 games, so the ugly losses they took early are still weighing them down. Still, with a weak bubble, Providence and UCLA are squarely in the mix.

The Friars lost at Northwestern in their third game of the season and proceeded to lose to Penn, Long Beach State, and Charleston over the course of seven days in November. All four of those defeats fall in Quad 3 or Quad 4 and are actually Providences only non-Quad 1 losses. To offset that poor performance, the Friars have compiled seven Quad 1 wins, headlined by home wins over Creighton and Seton Hall, a sweep of Marquette, and a road win at Butler.

As for UCLA, the Bruins took an early home loss against Hofstra and lost six of seven games at one point, including defeats at home to Cal St. Fullerton and on the road at Washington State. Following that stretch, UCLA sat at just 8-9 on the season. Mick Cronins club has rallied to win nine of its last 11 games, including a road victory at Arizona and a sweep of Colorado. A NET ranking in the mid-70s shows there is still work to do, but all three of UCLAs remaining games come against tournament contenders as the Bruins will host the Arizona schools before playing at USC to close out the regular season.

The bubble is starting to thin out a bit, but these are the definitely two of the more interesting profiles I can recall as we head into the final weeks of the season.

Before looking at the one seeds, I wanted to give a quick reminder about how the NCAA selection committee classifies wins based on the NET Rating.

A breakdown of the four tiers:

Tier 1: Home vs. teams ranked 1-30 / Neutral vs. teams ranked 1-50 / Road vs. teams ranked 1-75 Tier 2:Home vs. teams ranked 31-75 / Neutral vs. teams ranked 51-100 / Road vs. teams ranked 76-135 Tier 3:Home vs. teams ranked 76-160 / Neutral vs. teams ranked 101-200 / Road vs. teams ranked 136-240 Tier 4:Home vs. teams ranked 161-351 / Neutral vs. teams ranked 201-351 / Road vs. teams ranked 241-351

One Seeds

Saturday saw three of last weeks one seeds drop games, but given the separation theyd already created and Marylands loss at Ohio State on Sunday, things remain unchanged with the exception of Kansas assuming the top overall seed.

Its worth noting that San Diego States home loss to UNLV falls in Quad 3, which caused me to take a closer look at Dayton for the final one seed. For now, I left the Aztecs on the top line, as their four Quad 1 wins (neutral court vs. Creighton and Iowa, road at BYU and Utah State) are far better than Daytons (neutral court vs. Saint Marys, road at Richmond, VCU, and Saint Louis). That said, Daytons only losses came in overtime against Kansas and Colorado on neutral courts, both of which are better than SDSUs home loss to the Rebels. Daytons trip to Rhode Island on March 4th is the Flyers toughest remaining test and could provide another Quad 1 victory, while the Aztecs have just two games left (home vs. Colorado State, at Nevada) before the Mountain West Tournament.

The Bracket

The projections below are based on all games played through February 24th, 2020.

Last Four In:

USC The Trojans dropped both games on the mountain road trip to Colorado and Utah, leaving them perilously close to the cutline. They have a solid neutral court win over LSU and eight road/neutral victories, but a home loss to Temple and a general lack of wins against top-end teams are cause for concern. All three of USCs remaining games are at home, as the Trojans welcome the Arizona schools this week and close out the season by hosting UCLA. Going 2-1 in those games feels like a must.

Providence I touched on the Friars earlier, and I ultimately gave them the nod due to their quantity of quality wins compared to other bubble teams. They are off until Saturday when they travel to Villanova, and then they close the season with home games against Xavier and DePaul.

Cincinnati The Bearcats penchant for overtime games came back to bite them last week, as they fell at home to UCF in double-OT, which was Cincinnatis fourth straight overtime game. They bounced back to beat Wichita State on Sunday, but the UCF defeat saddled UC with a fourth Quad 3 loss. Oddly enough, the Bearcats are 6-0 in Quad 2 contests and also have a home win over Houston, who they face on the road this weekend.

Oklahoma Saturdays blowout road loss at Oklahoma State pushed the Sooners into the Last Four In, as theyve gone just 5-8 after a 11-3 start. As I mentioned above, the committee doesnt put additional weight on those games, but it definitely signals a team headed in the wrong direction. A home victory over West Virginia is OUs only win over a team safely in the field, with the next best wins coming on a neutral court against Minnesota and on the road at Texas. The Sooners do have eight wins against the top two quadrants, and they have no losses in Quad 3 or Quad 4. A tough week awaits with a mid-week date with Texas Tech followed by a trip to Morgantown.

First Four Out:

Stanford The Cardinal bounced back to sweep their trip to the Washington schools. Stanfords two most notable victories have come at home against Oregon and on a neutral court against Oklahoma, while the road win at UCLA is looking better. A road loss at Cal doesnt help matters though, which means the Cardinal need to keep winning as they welcome Utah and Colorado to Palo Alto this week.

Richmond The Spiders have just one loss outside of the top two quadrants, which came against Radford on a neutral floor. Their top wins came at Rhode Island and on a neutral court against Wisconsin, but those are the only victories over teams anywhere near the at-large discussion. A 7-3 mark in true road games adds to their case, but the unbalanced schedule has limited Richmonds opportunities to get additional quality wins since the Spiders drew Dayton and Rhode Island just once in A-10 play. Last weeks loss at St. Bonaventure kept them from entering this weeks projected field, and the Spiders can ill afford to lose either of their games this week (at George Washington, home vs. Massachusetts).

UCLA As mentioned above, it just feels like UCLAs NET ranking is too high right now, but in contrast to a number of other bubble teams, the Bruins are certainly moving in the right direction. This weeks home games with the Arizona schools will go along way toward determining UCLAs fate.

Memphis The Tigers halted a three-game losing streak with home wins over East Carolina and Houston, with the latter giving Memphis a much-needed Quad 1 victory. A neutral court win over NC State helps for bubble purposes, but Memphis also has a trio of Quad 3 losses. Throw in the loss of James Wiseman and the injury to DJ Jeffries, and this is a tough profile to sort out. The Tigers close with three of their final four games on the road, including this weeks road trips to SMU and Tulane.

Conference Breakdown:

Big Ten (10): Illinois, Indiana, Iowa, Maryland, Michigan, Michigan State, Ohio State, Penn State, Rutgers, Wisconsin

Big East (7): Butler, Creighton, Marquette, Providence, Seton Hall, Villanova, Xavier

ACC (5): Duke, Florida State, Louisville, North Carolina State, Virginia

Big 12 (5): Baylor, Kansas, Oklahoma, Texas Tech, West Virginia

Pac-12 (5): Arizona, Arizona State, Colorado, Oregon, USC

SEC (4): Auburn, Florida, Kentucky, LSU

American (3): Cincinnati, Houston, Wichita State

West Coast (3): BYU, Gonzaga, Saint Marys

Atlantic 10 (2): Dayton, Rhode Island

Mountain West (2): San Diego State, Utah State

America East: Vermont

Atlantic Sun: Liberty

Big Sky: Montana

Big South: Radford

Big West: UC Irvine

Colonial: Hofstra

Conference USA: North Texas

Horizon: Wright State

Ivy: Yale

MAAC: Siena

MAC: Akron

MEAC: North Carolina A&T

Missouri Valley: Northern Iowa

Northeast: St. Francis (PA)

Ohio Valley: Belmont

Patriot: Colgate

Southern: ETSU

Southland: Stephen F. Austin

SWAC: Prairie View A&M

Summit: South Dakota State

Sun Belt: Little Rock

WAC: New Mexico State

Follow Andyon Twitter (@andybottoms) for more thoughts on college hoops and to receive an update whenever new brackets are posted.

Filed to: 2019-2020 bracketology

Original post:
Bracketology: NCAA tournament projection as of February 25, 2020 - Inside the Hall

This probably isnt the first time youve heard that strengthening your core is, well, at the core of all fitness. Having core strength is not only vital when doing ab exercises, but also to have good posture, avoid lower back pain, and improve your entire gym experience.

Without a strong core, your exercise routine will have you overcorrecting with other muscle groups and possibly doing more harm than good (for example, if you find your lower back arching when youre doing a push-up).

Once you have stable posture and active stabilizer muscles, all the other movements you do, like squats, deadlifts, lunges, push-ups, etc are already cued up with stability and core strength, explains Logan Dube, the Director of Education at Steve Nash Fitness World. Thats why we like using them in warm-up.

Whether your goal is to get a six-pack for the summer, to set a strong core foundation, or to alleviate your lower back pain, pursuing a rock-solid core is something your body will thank you for. We asked Logan to share her five top core and ab exercises to get us there.

Ab exercise/Shutterstock

How To:For a five-step routine to work out all areas of your abs, Logan suggests starting with the Dead Bug exercise.Lay flat on your back and doing reps where you lift each leg and the opposite arm at the same time.

My recommendation, and what we teach students and trainers in our certification programs, is that core muscles are all about stability. If you think of your pelvis, spine and rib cage/shoulders, its really important that the muscles around and attached to those bones can give you stability, Logan explains.

Hip Bridge exercise/Shutterstock

How To: Next up is the Hip Bridge, where you hold your arms on the floor and have your feet planted at an angle while keeping your core elevated.

Theres more to core-strengthening exercises than meets the eye. Logan says, These exercises are crucial because of how the different core muscles are layered and what their specific jobs are. In all five of these exercises, you keep your pelvis, spine and rib cage stacked and braced so movement, if any, happens at the hip joint (like in the Hip Bridge).

Side Plank/Shutterstock

How To: The Side Plank is one of the hardest core exercises, but it definitely pays off. Do this one by balancing on the edges of your feet while keeping your torso off the ground.

Logan also stresses that although having a six-pack is top of peoples mind, strengthening your core is a crucial foundation.

We incorporate core activation exercises into the warm-up of all workouts. You could use similar exercises in a stand-alone workout, especially if you prefer shorter workouts more days per week. Especially for beginners, its important to be able to do these exercises properly before moving onto those six-pack exercises!

Plank/Shutterstock

How To: The Plank involves you lying on the ground, keeping your back straight, and staying elevated on your elbows.

Logan says that each of these workouts activate different layers of the abs. Muscles like the transverse abdominus help set and brace the position of your pelvis and spine ensuring that you dont injure your back.

In the second layer, Logan explains that internal and external obliques help brace but they also create and resist rotation.The third layer is more superficial, and is effectively what gives you a six-pack.

Bird dog exercise/Shutterstock

How To: The Bird Dog exercise has you alternating pressure on your knee and opposite arm, staying balanced while keeping your core strong.

People with low back pain are often weak in one or all of these five movements. And learning to do these and slowly building up endurance really helps reduce and even eliminate back pain, says Logan.

Logan is just one of the experts you may meet atSteve Nash Fitness World and Sports Club, BCs largestfitnessprovider.The gym has over 24 clubs and each year, and through its Success Stories campaign, recognizes a member who (often with the help of a personal trainer) has used exercises like those recommended above to transform their life.

Jason was out of shape from spending long hours at a desk, so his trainer at Steve Nash Fitness World started by coaching foundational movements: squats, lunges, push and pull exercises. Since joining, hes improved his performance in sports and made great progress towards his weight loss goals.

A different client, Karen, was able to make a remarkable recovery after a freak accident that left her with a broken hip. After getting back in the gym within a month of the surgery, her trainer gave her hope that she could get back to her previous state. Karen benefitted from learning appropriate variations of the foundational movements like squats, lunges, deadlifts, and push-ups so that she could train safely and build her confidence. It didnt take too long until she was doing exercises she never imagined being able to do! says her personal trainer, Daniel.

Cant wait to strengthen your core? Find your closest Steve Nash Fitness World and Sports Club location so you can get started today!

Read the original post:
5 best exercises to strengthen your core, according to a personal trainer | Etcetera - Daily Hive

Source: mixetto / Getty

Our spending habits and our weight are very closely related. Many of us dont realize it but there might be a direct link between our financial health and physical health. Studies have found that adolescent women who struggle financially also tend to be overweight. One might see how that can be true. I know that Ive often sought comfort in an entire bottle of wine and double cheeseburger when I felt stressed about money. I know that, when times have been hard, I leaned into being totally financially screwed, and would go out for an expensive and indulgent meal with friends. It was almost my way of giving my situation the middle finger, but it left me with bloat and a $200 dinner bill.

On the flip side of things, when I have wanted to save money on food but havent had the time to cook for myself, Ive picked up fast food, which naturally isnt great for my waistline. Its easy to see how our feelings surrounding money can affect our eating habits, and visa versa. They say the way you do one thing is the way you do everything, and I think if youre a bit irresponsible with money you may also be irresponsible with food, or the other way around. But you can dig yourself out of these habits, and its amazing how just a little jumpstart of better eating and/or spending habits can show results quickly. Those results can motivate you to stay on track, and suddenly youll find that your efforts towards your weight loss goals positively influence your money goals, and the results just grow and grow.

If you are struggling both with your weight and your finances, its time to stop seeing these two as separate and unrelated. They are very much related. Here are spending habits that can lead to weight loss.

Source: Adl Bkefi / Getty

When you dine at happy hour, a couple of good things happen. First of all, the restaurant saves money by making happy hour portions smaller. That may seem cheap of them, but its good for your waistline, while giving you those better prices. Also, there is a cutoff time on those great prices, so you wont just keep ordering all night long.

See the original post:
Spending Habits That Can Lead To Weight Loss - MadameNoire

Did you know that having a big breakfast can prevent risk of obesity and high blood sugar rather than having a large dinner?As per the findings of a recent study published in The Journal of Clinical Endocrinology & Metabolism, researchers at the University of Lubeck in Germany have found that the body appears to be better at processing food in the morning.According to the researchers, our body expends energy when we digest food for the absorption, digestion, transport and storage of nutrients.This process, known as diet-induced thermogenesis (DIT), is a measure of how well our metabolism is working and can differ depending on mealtime.

"Our results show that a meal is eaten for breakfast, regardless of the number of calories it contains, creates twice as high diet-induced thermogenesis as the same meal consumed for dinner," said the study corresponding author, Juliane Richter, from the University of Lbeck in Germany.

"This finding is significant for all people as it underlines the value of eating enough at breakfast," Richter added.

For the results, the researchers conducted a three-day laboratory study of 16 men who consumed a low-calorie breakfast and high-calorie dinner, and vice versa in a second round.

They found identical calorie consumption led to 2.5 times higher DIT in the morning than in the evening after high-calorie and low-calorie meals.

The food-induced increase of blood sugar and insulin concentrations was diminished after breakfast compared with dinner, the study said.

Originally posted here:
Follow this eating pattern to lose weight quickly - Times of India