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Following a no-sugar diet is a trending topic in the nutrition and weight loss space right now, but the concept itself isnt so new. Although there is no formal diet plan or definition to follow, it typically involves avoiding added sugar while still allowing some natural sugar in your diet. Instead of counting calories, proponents of a no-sugar diet suggest youll lose weight by getting rid of added sugar once and for all.

Sugar itself does not fulfill any nutritional need and has virtually no nutritional value, which is why sugar is often referred to as empty calories. Although sugar enhances flavor, it can become quite addictive. Sugars include types of carbohydrates that can naturally occur in some foods, but are also an additive in certain foods and drinks. Consuming too much sugar can lead to several health problems and increase your risk for weight gain and diabetes. But that being said, not all sugars are created equal.

Naturally occurring sugars are found in food organically. These include fructose, which is found in fruit and root vegetables, lactose which is found in dairy products, and sucrose which is found in all different types of naturally occurring carbohydrates. Added sugar includes sugar that food manufacturers add to products to increase flavor or extend shelf life. In the Standard American Diet (SAD), top sources of added sugar include soda, fruit drinks, cereals, cookies, cakes, candy, flavored yogurts, and many processed foods.

Added sugars arent always so black-and-white, and can often disguise themselves in ingredients lists under names you might not be too familiar with. Some examples include:

The American Heart Association (AHA) recommends a limit of no more than 25 grams (6 teaspoons) added sugar daily for women and no more than 36 grams (9 teaspoons) added sugar daily for men. This may sound like a lot, but to put things into perspective, one Grande Caramel Frappucino at Starbucks has 55 grams of sugar which is over double the amount recommended for women in a day. Just one 12-ounce can of regular soda contains eight teaspoons of sugar and has no nutritional value. The new nutrition facts label now requires companies to list how much added sugar is in their product, which can help you decipher between the amount of natural vs. added sugars in the food. Many people refer to a no-sugar diet as a sugar detox since it involves avoiding added sugar completely. This can be very difficult since the vast majority of packaged foods available have some form of added sugar.

Theoretically, following a no-sugar diet could help you shed pounds because many sugary foods are also high in empty calories. By decreasing your intake of added sugar, youll be cutting out a substantial amount of calories and therefore may see a decline in your weight. Choosing more nutritious carbohydrate sources that are filled with fiber, such as fruits and whole grains, can provide nutrition and satiety for a fraction of the calories of those sugary foods.

Take things slow to wean your body off of added sugar and focus on one step at a time. Start by reducing your consumption of one food, such as candy or baked goods. One of the most significant sources of added sugars in the diet comes from sugar-sweetened drinks including soda, specialty coffee drinks, sweetened teas, and fruit juices. If you are drinking away your calories with any of these sugary beverages, that may be a good place to start. Gradually weaning off added sugars can also retrain your taste buds after a few weeks to make you crave less sugar.

The bottom line: Reducing your intake of added sugar is great for your health, but do so gradually and sustainably. If you restrict too much, it may eventually backfire and lead to overeating those forbidden sugary foods. No one knows your body better than you. Some of us work well with an all-or-nothing mentality, while others may benefit from incorporating their favorite sugary foods in moderation on a semi-regular basis. When you do indulge, do so mindfully and sensibly.

Link:
What Is a No Sugar Diet? - No Sugar Diet Benefits, According to a Nutritionist - GoodHousekeeping.com

New Year's resolution time has come and gone, but reaching fitness and wellness goals is a year-round effort. Almost everything lives on our phones now, and a quick internet search will bring up a few dozen apps that aim to help if you want to lose weight, get healthier or focus on fitness. Before you download anything, it's important to do some research about what you're signing up for.

One traditional weight-loss program is Weight Watchers. After almost 60 years, the program made the digital transition and rebranded itself as WW in 2018, putting more of a focus on health and wellness than dieting, at least when it comes to its marketing. Another app that has surfaced over the last couple years is Noom, which has called itself "Weight Watchers for millennials."

While there are other apps you can use to track your diet and exercise -- including some free apps that may be built into your phone, such as Samsung Health or Apple Health -- if you're considering WW or Noom for your dieting and fitness goals, here's what you need to know.

WW has been around for decades. The program assigns points to foods and recipes, and sets a certain amount of points for your day based on your height, weight and weight loss goals, instead of having you count calories. You can search for foods or scan bar codes in the WW app -- much easier than tracking by hand, as you had to in the past.

You'll track breakfast, lunch, dinner and snacks every day, with weeks tracked Monday through Sunday. You have daily points to use (a number that resets each morning). You also get extra weekly points to use, which gives you some wiggle room to go over your daily amount. You can also log exercise and activity (the app can sync with your Fitbit) and weight changes, try out WW recipes and look up WW-friendly restaurants.

WW now offers three different plans to choose from: Blue (the traditional WW plan, which gives you a number of daily points plus certain zero-point foods such as fruits, veggies, lean proteins and eggs), Purple (gives you fewer daily points but more zero-point foods, including whole grains) and Green (gives you more daily points but fewer zero-point foods).

While there are zero-point foods in every plan, that doesn't mean those foods have zero calories, or that you should only eat those foods. Instead, the goal is to train you to make healthier food choices.

What I liked about Weight Watchers was that it didn't feel like a diet (I know, how many times have we heard that?). But it's not restrictive -- it's sustainable, and it's about making better choices. It doesn't mean you can't have ice cream, just less ice cream, or choose frozen yogurt instead. I found the program to be easy to follow and effective when I committed to it.

In terms of cost, you can sign up to use the app only for about $17 per month. Try the app plus workshops (strategies and support from experts and members) for about $38 per month. You can also subscribe to the app plus personal coaching for $51 per month. This means WW-certified coaches and guides are available to you online or in studios (if one is located in your area) when you need extra help. WW lets you try the app for the first month free, so if it doesn't feel right to you, you can cancel.

I found that sometimes it's hard to stick to WW, especially on the weekends. Meal planning is key. The more you put into the program, the more results you'll see. I also find it encouraging to look in the forums on the app to see real people's weight loss milestones, everyday accomplishments and struggles, tips, tricks and so on. It makes you feel less alone on your own journey.

You may have seen ads for Noom show up on social media, touting itself as "a smarter way to lose weight," but not a diet. The service, which has been around for just over 10 years, focuses on consistency and accountability. These are two things that can make or break health and fitness goals.

When you sign up for Noom, you're assigned a coach, who'll message you every few days to check in on your progress. Sometimes the comments felt vague, almost like it was an automated message, but some messages were more specific to what I had written to the coach. One nice feature is that you can set up the app to be aware of when you might be close to "falling off the wagon." For example, I set up my warning signs to be that I didn't open the app that day, which signaled the coach to check in with me.

Similarly to in WW, you track your day's food in terms of breakfast, a morning snack, lunch, an afternoon snack, dinner and an evening snack. You can set the time when you usually eat breakfast, and Noom will calculate the best times for you to eat your other meals based on how to maximize fullness and improve your metabolism. You'll get notifications subsequently. You're given a daily checklist with specific articles to read and quizzes about health, food, fitness and nutrition. You can save recipes, articles and the like to refer back to later.

Unlike WW, with its points system, Noom counts calories. I felt a little cautious when the app assigned me 1,200 calories for a day, as I'm 5-foot-9. When I used the built-in fitness app on my old Samsung phone, I was given 1,600 calories per day.

Noom sorts foods into red, yellow and green. Red foods are more processed, yellows tend to be meats and dairy and green foods are fruits, veggies, etc. The app wants you to eat more "nutrient-dense" foods, which means those with fewer calories that are more filling.

Noom is pricier than WW: It costs $45 per month, but you get all of the features mentioned above for your dollar.

When it comes to choosing between WW and Noom, think about which program would work best for you and your lifestyle. Scientific studies back up both programs: A 2016 study published in Scientific Reports examined nearly 36,000 Noom users, and found that the app drove sustained weight loss in 78% of people across a nine-month period. A 2011 study published in the Lancet medical journal found that overweight patients told by their doctors to do WW lost around twice as much weight as people receiving standard weight loss care over 12 months.

Researching both apps before you get started is important. In addition, it's important to take inventory of yourself, taking into consideration why you want to lose weight. One of the things I liked about Noom is that it asked me why I was using the app. When I entered the answer, it asked why again. Another answer was met with another why. This let me examine myself and my motives more deeply. I recommend doing this even if you don't use Noom.

I used WW first, and then tried Noom, and it was a bit of a jarring experience to go from having zero-point foods to counting calories again. It's important to remember that you can't live on zero-point foods alone, but not all calories are bad. Noom also wanted me to weigh myself everyday, while WW only prompts you to weigh in once per week. I understood on some level that this was to establish habits and so you can see how weight naturally fluctuates, but as someone who has had an unhealthy relationship with a scale in the past, it wasn't the best practice for me personally. It's easy to obsess over the slightest weight change that really doesn't mean anything besides water or the fact that you're wearing jeans.

I've done WW on and off for the past several months, but I only tried out Noom for about a week. I wasn't as keen about the price of Noom and the low number of calories it recommended for someone my height. In addition, an article by a registered dietician about Noom raised a few questions for me.

Again, it comes down to what program you feel most comfortable with. Don't be afraid to try both since there are free trials, and if you don't feel comfortable with something, discontinue it or consult a doctor. WW has been around longer, but Noom has a lot of promise. It went beyond "Eat this, don't eat this" and incorporated an educational element for sustaining healthy habits. It's a bit more expensive, but includes more features. However, I found WW more forgiving and easier to follow.

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Originally published earlier this year. Updated periodically with new information.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Noom vs. Weight Watchers: Cost and more compared - CNET

Fasting or Big Breakfast

Are you confused about what to eat and what time to eat in the morning? Two hot topics now in the never ending world of diet and weight loss are the concept of intermittent fasting and diet induced thermogenesis. Now these two concepts could not be further apart and yet they both may work.

Intermittent fasting is not a diet, it is an eating pattern. This pattern cycles between eating and fasting, it does not discuss what foods or how much you eat it is all about timing. The most common form right now is the 16 hour intermittent fast. Lets say you have dinner at 6 pm, the goal under this plan would be to not eat again until 10am the next day. Fasting for 16 hours. Now in all reality this was probably the norm before we had grocery stores, refrigerators and preservatives. This plan does help you lose weight as long as you do not load up on the calories during the 8 hours you are eating, essentially if you eat normally during the 8 hours you will have a decrease in calorie u=intake and your body will use reserves during the fasting period thus ending up with weight loss.

How does the body react to this? We see that insulin becomes more sensitive and insulin levels drop, this allows the body to burn fat for energy. We also so Human Growth Hormone increase which also has the benefit of fat loss as well as muscle growth. This has been shown to decrease belly fat, increase your metabolic rate which in turn will lead to weight loss.

Now lets go to the other extreme, diet induced thermogenesis or DIT. The concept here is about the opposite of intermittent fasting. This concept is that you eat your largest meal of the day in the morning, followed by a medium lunch and then a small dinner. The concept is to give your body the energy (calories) when it needs it, thus the body burns more calories. It also has the idea that a large breakfast will slow or eliminate the snacking that many do throughout the day, where many calories are taken on without much thought.

Simply put the amount of energy we use every day is composed of 3 totals, the first is the energy we all need to sustain life at a basic level (30%), the second is the amount of energy we use with physical activity (60%) and the third is the amount of energy that is induced from our diet and the energy needed to digest the diet (10%). The concept of DIT is that we can impact the amount of energy expended by a specific diet and at a specific time of the day. Studies have shown that individuals who are lean had a higher DIT than those who were felt to be obese.

The main determinant of DIT is the content of the food, alcohol and protein lead to high DIT whereas fat and carbohydrates will have a lower DIT. A study out of Germany suggests that a big breakfast with higher calories than the dinner lead to higher DIT, it was also shown to lead to lower snacking thru the day which may be just as important. The concept of having your largest meal at breakfast or lunch is common thru out the world. There is some agreement that dinner should be your lowest calorie meal, something we rarely see here in the US.

So which plan works best for you? Or can you actually do both of them. That is one of the hot concepts now, it is to continue to intermittently fast and couple that with your largest meal of the day in the morning. The morning meal of more protein than fat or carbs appears to make the biggest impact.

Calories- are they changing the counting?

We all know that calories impact our weight, many common weight loss methods are simply counting calories, with the premise if we burn more calories than we take in we will have to lose weight. In 1973 the FDA regulated that foods must carry nutritional labels and since then we have looked at labels for calories, fat, protein amounts as we plan our intake. Over the past 47 years we have gotten better and more accurate as to the content of the food we ingest daily. Historically the caloric amounts were simply based on the type of food and the weight of the food. For example we know from testing in a lab that one gram of fat has 9 calories and one gram of protein has 4 calories, thus protein by weight will have a lower impact on your weight than fat would.

As we have progressed on this labeling over the past 47 years we have found that one gram of protein is not universal as we look at sources for protein, what I mean is that one gram of protein from salmon is not the equivalent of one gram of protein from almonds. How can that be if we have used the weight in grams times the lab based calorie number to get our answer. Well, the human body is not a bench lab, and all that is taken in is not necessarily absorbed into the body. Some forms of food are not absorbed well and in fact are important to our health in minimizing our risk of colon cancer as they are high in fiber.

Recently information has come out on almonds which has led to changing many dietary labels. Almonds are a low carbohydrate food that are high in calories but also have a decent amount of fiber and protein. But an almond is a generic term when discussing its nutritional value. Studies have shown that the nutritional value of almonds change as we process them. If we cook or grind them it breaks down the composition of the almond and thus more can be ingested and less acts as non digested fiber. Roasted almonds may have higher digestible calories than raw almonds however the salt and sugar content often will skyrocket. If the almond is not roasted, the studies have shown that they have a lower number of calories due to the amount ingested. This will impact protein bars that have almonds, allowing for a decreased calorie count and may actually increase that caloric impact of almond butter.

This allows us to be as accurate as we can and allows for individuals to make good choices when it comes dietary intake.

Heart News

As we exit the Heart Month of February results of a study completed over the past ten years may have men in their 30s and early 40s rethinking exercise and the importance of muscle mass.

A study was published recently that looked at the importance of muscle mass and maintaining muscle mass as we age and the protective properties of muscle mass. The study was completed mainly in Spain and Greece which is interesting as we look at the study and what they promoted and tracked. For years we have known that excess weight, smoking and diabetes will lead to much higher incidence of heart disease and stroke. What this study looked at was to take individuals who had no signs of heart disease and were over the age of 30 and the impact that maintaining muscle mass has on their risk of heart disease and stroke.

We know that as we age our muscle mass declines for most people. If you looked at all individuals you would see that their muscle mass peaks at the age of 30 and that we lose about 3 % of our muscle mass each decade from that point going forward and that rate increases as we age. We know that simple decrease in muscle mass impacts health in many ways, activity, mental health, bone health, balance and most importantly heart health.

This study started with simply signing up thousands of individuals and doing an extensive medical exam, testing and lifestyle questionnaires. They chose individuals who had no signs of heart disease at that time. Ten years after joining the study the individuals returned for a second round of testing with a focus on cardiovascular illness.

They looked again to see if these individuals who had no signs of cardiovascular disease 10 years earlier had progressed to having signs of CV disease. 27% of the individuals had, with men showing a 6x higher rate than women. They looked back at the data and it showed that those individuals that had significant muscle mass when the study started had a 81 percent lower risk of heart disease when compared to the others. The study showed that early muscle mass in your 30-40s may have a protective measure against heart disease as we age.

Now many of you may be thinking of course this is the result as those individuals probably eat better, exercise more and may be more educated about health. The researchers tried to remove these variables as much as they could and the results still held up.

The big message is having a substantial muscle mass in your 30-40s and attempting to maintain muscle mass as you age appears to have a substantial impact on protecting your heart.

Read the rest here:
Big Breakfasts, Calories in Nuts, and Heart Muscle mass - WGN Radio - Chicago

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When you make the choice to live a healthier life, you have to make a lot of changes. It isnt just simply deciding to eat healthier. You have to buy the right foods and prepare them correctly. Which means you need to make your kitchen prepared to handle a healthier lifestyle.

If you prepare meals for yourself a lot, you need to make sure you have everything you need in your kitchen to make eating healthy easier. Because you can keep on using your stove or microwave, but that isnt all you need. There are plenty of gadgets you can pick up to help you prepare meals.

To make a healthy meal, you need to cook things correctly. Youll also need to prep them correctly. Youll want to have the right amount of ingredients to make the meal right. A little too much or not enough can push a meal over into an unappealing end product.

If you want to eat better when you are at home, you should pick up some of the items we have gathered for you below. So our picks should make the shift into a better diet all the more convenient.

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!

The rest is here:
5 Gadgets To Add To Your Kitchen To Lose Weight And Save Money - Men's Journal

The FODMAP diet is used to help manage irritable bowel syndrome (IBS), but its becoming more popular. Now bloggers and so-called health gurus have jumped on board, claiming it can treat everything from acne to weight loss.

While it would be great if the diet did help to manage these hard-to-treat conditions, these claims are closer to science fiction than science.

FODMAPs are a group of carbohydrates found naturally in a wide range of foods, including garlic, onion, dairy, many fruits and vegetables, breads, cereals, pulses, nuts and many manufactured foods.

FODMAP is an acronym that stands for Fermentable Oligo- Di- Monosacharides And Polyols. Our team at Monash University coined the term in 2005 when we showed this group of carbohydrates trigger symptoms of IBS in susceptible people, and reducing all of them together would have a greater impact on IBS symptom relief than reducing any one of them alone.

FODMAPs attract water as they pass slowly through the small intestine. They then pass undigested into the large intestine where bacteria ferment them. In people with IBS, this leads to excessive gas production and changes in bowel habit, along with many other typical IBS symptoms including pain, bloating and distension.

One in seven Australian adults are thought to have IBS. Our research, which has been replicated by groups all over the world, has shown the diet reduces IBS symptoms in three out of four sufferers.

Read more: Explainer: what is irritable bowel syndrome and what can I do about it?

While a limited number of studies indicate weight loss is an unintended consequence of a low FODMAP diet, the diet is ill fit for this purpose. For people needing to lose weight, the food restrictions the FODMAP diet imposes are unnecessary.

Unless carefully implemented, the diet can compromise intake of nutrients such as fibre, iron and calcium. This can lead to a shortage of these nutrients if the diet is followed strictly long-term.

One example of this is the diet restricts intake of prebiotics, the fuel source for good bacteria in our bowel. Numerous studies have shown an unintended consequence of the FODMAP diet is it changes the composition of the gut microbiota. While the long-term consequences of these changes are unknown, it is not advisable to restrict FODMAPs unnecessarily.

There is no scientific evidence to suggest the FODMAP diet reduces acne.

A FODMAP diet is a three step diet best followed under the guidance of an experienced dietitian.

People follow the diet strictly at the start, and relax and personalise the dietary restrictions over time. The aim is to strike a balance between adequate symptom control and a minimally restrictive diet.

In step 1, people reduce intake of all FODMAP groups below a threshold level. The aim of this step is to reduce IBS symptoms. If IBS symptoms improve sufficiently, people progress to step 2.

In step 2, people undertake a series of food challenges to determine which FODMAPs they can tolerate.

In step 3, well tolerated FODMAPs are brought back into the diet, while poorly tolerated FODMAPs are restricted, but only to a level necessary to control IBS symptoms.

Read more: Multigrain, wholegrain, wholemeal: what's the difference and which bread is best?

The success of the FODMAP diet is due to its widespread uptake among patients with IBS. Backed by scientific evidence, the diet is recommended in various local and international clinical guidelines as a first-line IBS treatment.

As consumer demand for low FODMAP food choices grows, some companies have started to adopt Monash Universitys low FODMAP certification. Brands like Vegemite, Kelloggs USA, and Bakers Delight now offer low FODMAP-certified products.

But with bloggers and health gurus promoting fad diets under the FODMAP name, our research team is spending more time combating disinformation. This takes time away from our research and the support we can offer IBS sufferers.

To learn more about the FODMAP diet, visit monashfodmap.com.

Read more:
The FODMAP diet is everywhere, but researchers warn it's not for weight loss - The Conversation AU

A new study suggests olive oil could be integral to the Mediterranean diet's brilliance.

The diet, which US News & World Report ranked the best diet of 2019, has been linked to good health and longer lives.

According to new research by the University of Minnesota Medical School, olive oil alone, a staple ingredient of the diet, has properties that promote longevity and decreased the risk of age-related disease like diabetes and heart disease.

Dr. Doug Mashek, the lead researcher, said, after studying how olive oil affected human cells in petri dishes, it appears the fats in olive oil activate cell pathways in the body that are linked to longer lifespan.

"We found that the way this fat works is it first has to get stored in microscopic things called lipid droplets, which is how our cells store fat. And then, when the fat is broken down during exercising or fasting, for example, is when the signaling and beneficial effects are realized," Mashek said in a press release.

Foods includingwhole-grain pita bread, fresh fruit, salads, nuts, beans, olive oil, and salmon are Mediterranean diet staples. Anna Kurzaeva/Getty Images

This isn't the first time the Mediterranean diet has been found beneficial for long term health.

The concept of the Mediterranean diet comes from the countries that border the Mediterranean sea, where people historically ate mainly vegetables, oily fish, nuts, and healthy fats. The Harvard School of Public Health and a think tank called Oldways created a diet based on the general eating principles of these places, according to US News.

Unlike highly restrictive diets like the keto diet or the Atkins diet, the Mediterranean diet allows people to eat a wide variety of foods in moderation. In fact, the diet is safe formost people, including children and older people.

Foods including whole-grain pita bread, fresh fruit, salads, nuts, beans, olive oil, and salmon are Mediterranean diet staples and promote a variety of health benefits.

When a person fills their diet with the kinds of fresh, unprocessed foods found in the Mediterranean diet, they may lose weight, improve their heart health, and prevent diabetes, according to US News.

Since the diet focuses on heart-healthy fats like olive oil, avocado, and salmon, it also couldlower bad cholesterol, a major cause of heart disease, according to the Mayo Clinic. "The Mediterranean diet discourages saturated fats and hydrogenated oils (trans fats), both of which contribute to heart disease," the Mayo Clinic said on its website.

The diet could also help prevent cognitive diseases like Alzheimer's and Parkinson's as well as breast cancer.

See more here:
There's evidence that consuming olive oil after exercise could trigger changes linked to longevity - Insider - INSIDER

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.

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Follow this eating pattern to lose weight quickly - Times of India

Intermittent fasting, which calls for not eating from anywhere between 16 hours to several days, has become one of the buzziest ways to lose weight. Brendan Jones of the popular YouTube channel Goal Guys, tackles alternate-day fasting, meaning he ate food every other day, in a new video.

First, he undergoes a full body DEXA scan, to get details about his body composition, including fat mass. Jones uses these findings to compare his results after attempting alternate-day fasting for an entire month to see if his body fat decreased. He shares the entire process with fans in his new video.

On days that he eats, Jones starts the morning with scrambled eggs and tofu served on multigrain toast with a side of brown beans. Lunch is a simple quinoa salad with broccoli and sweet potato. He maintains his typical workout routine and adds in more isometric work, planks, interval training, and cardio to build muscle mass. Jones tries to push himself just a bit harder on meal days since he plans to take it easy on days he goes without food.

After one week, Jones loses five pounds but admit it's most likely water weight. Going an entire day without food would be torture for most people, but Jones says it's not so bad. His worst cravings usually occur around 6 p.m., but he takes comfort in thinking about breakfast.

"I know food is coming in the morning," he says.

The experiment is compromised when Jones gets sick. He begins eating one meal a day and refrains from hitting the gym. However, he still loses 14 pounds in 30 days and decreases his body fat by four percent. At the end of the experiment, Jones completes another DEXA scan and learns that he lost nearly 10 pounds of body fat and three pounds of lean muscle mass.

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"It doesn't look like alternate-day fasting is a magic bullet for preserving muscle mass, " he says.

Jones says alternate-day fasting decreased hunger and improved his mental clarity. However, he will most likely practice an easier intermittent fasting period, like abstaining from food for 16 hours, in the future.

See the original post here:
Alternate-Day Fasting Helped This YouTube Star Transform His Body In a Month - Men's Health

Diabetes: Here are few ways to maintain healthy blood sugar levels

Diabetes is a long-term condition which primarily affects your blood sugar levels. If left uncontrolled, diabetes can affect your vision, kidneys, heart health and much more. Diabetics need to maintain healthy blood sugar levels to fight the complications linked with it. When newly diagnosed with diabetes, many don't know what to do. You can maintain healthy blood sugar levels with simple modifications in diet and lifestyle. Here are a few steps you should follow if you have been recently diagnosed with diabetes.

If you are overweight you need to lose weight to maintain healthy blood sugar levels. Unhealthy weight can increase the risk of several diseases including diabetes. You need to achieve a healthy BMI to reduce the risk of diabetes as well as to maintain healthy blood sugar levels. To lose weight you can involve some exercises which will also leave a positive impact on your blood sugar levels.

Diabetes: A healthy weight promotes controlled blood sugar levelsPhoto Credit: iStock

Also read:Can Diabetics Eat Fruits? Know Tips To Choose The Right Fruits

Your diet plays an important role in maintaining healthy blood sugar levels. Certain foods can help controlling blood sugar levels whereas others can raise blood sugar levels. You should consider the impact of food consumed on your blood sugar levels before adding them to your diet. You should also study the glycemic index of various foods.

Also read:These Leaves Can Lower Your Blood Sugar Levels Effectively; Learn How To Use Them

Diabetes is about managing healthy blood sugar levels. You should check your blood sugar levels regularly. It will help you plan your meals and activities throughout the day. Too many fluctuations in blood sugar levels should be handled by medical practitioners.

Diabetes management: Check your blood sugar levels regularlyPhoto Credit: iStock

Diabetes requires constant management. Your doctor will prescribe you certain medications to fight diabetes. Along with healthy changes in your diet and lifestyle, you must follow the prescription strictly.

Also read:Manage Your Blood Sugar Levels With Jamun; Know Other Health Benefits

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

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Diagnosed With Diabetes? Here's How You Can Maintain Healthy Blood Sugar Levels - NDTV News

I understand why the right type and amount of movement has become a missing piece of the metabolic puzzle for most womenand I have been equally guilty of losing that piece. But I have discovered its possible to sneak in the right amount of daily activity needed to enjoy an optimized metabolism without investing money or time in equipment, memberships, or classes. You can regain an optimized metabolism through movement, and its all about transforming your mind-set about the definition of movement.

Thats because activity thermogenesis is a two-way street. Yes, your body burns calories when you exercise. But you actually burn an overwhelming number of your total daily calories when youre not exercising at all in non-exercise activity thermogenesis, or NEAT.

According to Dr. Hausenblas, whenever youre working, walking, dancing, shopping, and just standing around doing absolutely nothing, youre burning calories and improving your metabolic healthand thats NEAT. In fact, the number of calories NEAT burns can range from about 15 percent to as much as 50 percent or more of your daily energy expenditure, even if you dont presently exercise. When you focus on movement all day longand not just that moment in the gym or during a workoutyoure removing as many instances of inactivity from your day as possible.

Let me ask you something, which person would you rather be? The one that has to drive to the gym to spend an hour sweating through their shirt, pressing a weight off their chest with a movement that we dont do anywhere elseor the one who goes about their normal day, eating, relaxing, and moving only to do what needs to be done?

You see, optimizing your metabolism can mean tweaking how you already move, stand, and sit throughout your day. You can take advantage of NEAT to burn even more calories and increase your opportunity to optimize metabolism.

STEP UP

For 22 days, I want you to concentrate on standing more. And by that, I mean stand as often as possibleall day long. But in the event that you do find yourself having to sit for any extended period of time because of your job, social engagements, watching TV, or being up in the bleachers cheering on your kids, thats fine. In these moments, I want you to stand up and move around for a minimum of 1 to 2 minutes every 30 minutes. During that time, I encourage you to do whatever you wishwalk around, hop in place, do standing squats or lunges, or just stand stillbut I want you up and out of your seat.

The very first time I had the pleasure to interview Dr. Hausenblas for my docuseries The Real Skinny on Fat, we discussed how sitting is now regarded by many in the medical field as the new smoking because of its negative effects on our overall health and well-being.

Large-scale meta-analyses have shown that people who sit more during the day are at a greater risk of most chronic diseases. Spending too much time sitting has been linked to high blood pressure, high cholesterol, heart disease, an increased waist circumference, and obesity, in addition to other health concerns, including type 2 diabetes, cancer, osteoporosis, and depression.

But the running list of why sitting is so serious doesnt stop there.

Recent research has revealed that excess sitting may increase the risk of conditions you may never have considered before, such as accelerated aging. Research out of the University of California, San Diego, School of Medicine found that elderly women who sit more than 10 hours a day have cells that are eight years biologically older than their actual chronological age. All that time spent on your bottom may even affect your brain, and UCLA researchers are currently looking into how constant sitting may thin out certain regions of the mind, particularly related to memory formation.

The good news is that all of these health risks can be reversed by standing up as often as you can. Dr. Hausenblas states that one of the many processes impacted by chronic sitting is metabolism, where sitting for longer than an hour causes your metabolism to significantly slow down. But the simple act of standing upeven for a couple of minutesreinvigorates your metabolism just as quickly and burns calories at a rate of 0.15 calories per minute more than sitting. That subtle difference can really add up. According to Dr. Hausenblas, some people have shed upward of 10 pounds during one year from doing nothing but standing more.

How to Stand Up More Often: NEAT Exercises

In my clinical study, participants were prompted to stand and move more through texts and e-mails sent between 9 a.m. and 6 p.m. every day. Every 30 minutes, they would receive a message on their screens that read, Time to GET UP! If youre sitting, stand and walk for a minute. If youre unable to walk around, then stand. If youre unable to stand, try to move your body around as much as possible. You can do it!

Some participants found that their own schedule of when to move and get up worked better for them, but ultimately, everyone was encouraged to find a way to increase their own movement each day. Participants were also sent a daily wellness survey every morning where they could self-report whether they felt they moved more

Now, even though I cant be there for you in the same way, that doesnt mean you cant remind yourself to do the same. Using your smartphone alarm and setting it for 30 minutesor downloading a time-management app that does the sameis the obvious solution.

But there may be times when having an alarm going off is easier said than done. In those instances, there are a few ways to make it more convenient, or even automatic, to go from seated to standing without needing a friendly nudge.

When at your desk

When watching TV

When out socializing (at the movies, a game, or any type of event)

When on your smartphone

Excerpt from High Fiber Keto: A 22-Day Plan to Fix Your Metabolism, Lose Weight, and Balance Your Hormones by Naomi Whittel (Hay House Inc., February 25, 2020)

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Link:
How to Add More Movement Into Your Routine Without Working Out - Thrive Global

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