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Take It In: by Carol Bareuther

Eat breakfast like a king, lunch like a prince and dinner like a pauper. Add moderate exercise to this age-old wisdom and youve got the prescription for weight loss or weight maintenance without necessarily following a special diet. These are the results and take-home recommendations of two recent studies.

In the first, Australian researchers writing in the January 2020 issue of Exercises and Sports Sciences Review looked at the effect of what they termed time-restricted eating, or TRE. This means eating over 8 to 10 hours a day so that the other 14 to 16 hours of the day youre, in effect, fasting. What led the researchers to look at the idea of TRE was the realization that our ancestors biological clock, including when they ate, was set by natural factors like sunrise and sunset. The rise and fall of various hormones in our bodies operates much the same way today.

However, our lifestyle is very different. We can keep lights on any hour of the day, and we have round-the-clock access to food. Add in not getting enough sleep or exercise to todays lifestyle, and these are all key culprits causing the current obesity epidemic.

When the Australian researchers reviewed previous studies, they found that a limited eating window of less than 10 hours a day helped in weight control. Specifically, in one study, overweight subjects lost 3% of their body weight by eating 20% fewer calories by eating over 10 hours rather than 14. An example of 10 hours is having breakfast at 8 a.m., dinner just before 6 p.m. and lunch somewhere in the middle.

Researchers noted that the TRE success could be because what we eat often corresponds to time of day. In other words, perhaps these subjects werent having that big bowl of ice cream, bag of chips, or box of cookies while watching TV at night because they didnt eat after a certain time. They did note that eating earlier in the day proved more beneficial than a 10-hour span running later, such as noon to 10 p.m.

A bonus in this research is that subjects maintained their weight loss for a year, yet they didnt change what or how much they ate. This makes the idea of TRE a practical, even painless, method of long-term weight control.

The second study found that adding exercise wasnt only a way to burn calories, but to help curb appetite and make it easier to stick to a calorie-reduced diet. Specifically, U.S. researchers writing in the March 2020 issue of the Journal of Health Psychology found that when study participants engaged in an hour of moderate physical activity, the odds of overeating or going off their diet dropped from 12% to 5%. This they ascribed to the appetite suppressing effect of exercise.

Interestingly, the researchers noted that moderate exercise was better at decreasing appetite and overeating than vigorous activity. That means, a brisk walk, game of doubles tennis or bike ride at less than 10 mph might be better exercise for appetite control than swift running, swimming laps or aerobic dancing.

Taken together, these two studies suggest that limiting eating to 10 hours and adding moderate exercise to your day can be potent, yet rather painless, ways to reach or maintain a healthy weight. Of course, while neither study directly addressed diet, eating nutrient-rich foods is always a plus. This means plenty of fruits and vegetables, whole grains, low-fat dairy foods, and lean proteins from meat, poultry, fish, nuts, seeds and beans.

Carol Bareuther is a registered dietitian and freelance health and nutrition writer. Comments are welcome below.

Read more from the original source:
Take It In: Control weight with meal timing, exercise - The Triton

The ketogenic diet is a low carb, high fat diet commonly used for weight loss.

Restricting carbs and increasing fat intake can lead to ketosis, a metabolic state in which your body relies primarily on fat for energy instead of carbs (1).

However, the diet also carries risks you should be aware of.

Here are 7 keto diet dangers to know about.

Carb intake on the keto diet is typically limited to fewer than 50 grams per day, which can come as a shock to your body (2).

As your body depletes its carb stores and switches to using ketones and fat for fuel at the start of this eating pattern, you may experience flu-like symptoms.

These include headaches, dizziness, fatigue, nausea, and constipation due in part to dehydration and electrolyte imbalances that happen as your body adjusts to ketosis (3).

While most people who experience the keto flu feel better within a few weeks, its important to monitor these symptoms throughout the diet, stay hydrated, and eat foods rich in sodium, potassium, and other electrolytes (3).

As your body adjusts to using ketones and fats as its primary energy source, you may experience flu-like symptoms at the beginning of the keto diet.

High fat animal foods, such as eggs, meat, and cheese, are staples of the keto diet because they dont contain carbs. If you eat a lot of these foods, you may have a higher risk of kidney stones.

Thats because a high intake of animal foods can cause your blood and urine to become more acidic, leading to increased excretion of calcium in your urine (4, 5).

Some studies also suggest that the keto diet reduces the amount of citrate thats released in your urine. Given that citrate can bind to calcium and prevent the formation of kidney stones, reduced levels of it may also raise your risk of developing them (5).

Additionally, people with chronic kidney disease (CKD) should avoid keto, as weakened kidneys may be unable to remove the acid buildup in your blood that results from these animal foods. This can lead to a state of acidosis, which can worsen the progression of CKD.

Whats more, lower protein diets are often recommended for individuals with CKD, while the keto diet is moderate to high in protein (6).

Eating a lot of animal foods on the keto diet can lead to more acidic urine and a higher risk of kidney stones. This acidic state can also worsen the progression of chronic kidney disease.

Since the keto diet restricts carbs, it can be difficult to meet your daily fiber needs.

Some of the richest sources of fiber, such as high carb fruits, starchy vegetables, whole grains, and beans, are eliminated on the diet because they provide too many carbs.

As a result, the keto diet can lead to digestive discomfort and constipation.

A 10-year study in children with epilepsy on the ketogenic diet found that 65% reported constipation as a common side effect (7).

Whats more, fiber feeds the beneficial bacteria in your gut. Having a healthy gut may help boost immunity, improve mental health, and decrease inflammation (8).

A low carb diet thats lacking in fiber, such as keto, may negatively affect your gut bacteria although current research on this topic is mixed (8).

Some keto-friendly foods that are high in fiber include flax seeds, chia seeds, coconut, broccoli, cauliflower, and leafy greens.

Due to its carb restrictions, the keto diet is often low in fiber. This may trigger constipation and negative effects on gut health.

Since the keto diet restricts several foods, especially nutrient-dense fruits, whole grains, and legumes, it may fail to provide recommended amounts of vitamins and minerals.

In particular, some studies suggest that the keto diet doesnt provide enough calcium, vitamin D, magnesium, and phosphorus (9).

A study that evaluated the nutrient composition of common diets revealed that very low carb eating patterns like Atkins, which is similar to keto, provided sufficient amounts for only 12 of the 27 vitamins and minerals your body needs to obtain from food (10).

Over time, this may lead to nutrient deficiencies.

Notably, guidelines for clinicians who manage people on a very low calorie keto diet for weight loss recommend supplementing with potassium, sodium, magnesium, calcium, omega-3 fatty acids, psyllium fiber, and vitamins B, C, and E (11).

Keep in mind that the nutritional adequacy of this diet depends on the specific foods that you eat. A diet rich in healthy low carb foods, such as avocados, nuts, and non-starchy vegetables, provides more nutrients than processed meats and keto treats.

Some studies suggest that keto provides insufficient vitamins and minerals, including potassium and magnesium. Over time, this could lead to nutrient deficiencies.

Low carb diets like keto have been shown to help manage blood sugar levels in people with diabetes.

In particular, some studies suggest that keto may help decrease levels of hemoglobin A1c, a measure of average blood sugar levels (12, 13, 14).

However, individuals with type 1 diabetes may be at a high risk of more episodes of low blood sugar (hypoglycemia), which is marked by confusion, shakiness, fatigue, and sweating. Hypoglycemia can lead to coma and death if not treated.

A study in 11 adults with type 1 diabetes who followed a ketogenic diet for over 2 years found that the median number of low blood sugar events was close to 1 per day (15).

Individuals with type 1 diabetes typically experience low blood sugar if they are taking too much insulin and not consuming enough carbs. Thus, a low carb keto diet may increase the risk.

Theoretically, this could also happen to individuals with type 2 diabetes who are taking insulin medications.

Even though low carb diets have been shown to improve blood sugar control in people with diabetes, they may also increase your risk of low blood sugar events especially if you have type 1 diabetes.

The keto diet is also associated with impaired bone health.

Several studies in animals link the keto diet to decreased bone strength, likely due to losses in bone mineral density, which may occur as your body adapts to ketosis (16, 17).

In fact, a 6-month study in 29 children with epilepsy on the keto diet discovered that 68% had a lower bone mineral density score after going on the diet (18).

Another study in 30 elite walkers determined that those who followed keto for 3.5 weeks had significantly higher levels of blood markers for bone breakdown, compared with those who ate a diet higher in carbs (19).

All the same, more extensive research is warranted.

The keto diet may reduce your bone mineral density and trigger bone breakdown over time, though further studies are needed.

The ketogenic diets effect on your risk of chronic illness, such as heart disease or cancer, is hotly debated and not entirely understood.

Some evidence suggests that high fat, low carb diets that focus on animal foods may lead to poor health outcomes, while diets that emphasize vegetable sources of fats and proteins provide benefits (20, 21).

A long-term observational study in over 130,000 adults linked animal-based low carb diets to higher rates of death from heart disease, cancer, and all causes (21).

On the other hand, vegetable-based low carb diets were associated with a lower rate of death from heart disease and all causes (21).

Another study in over 15,000 adults found similar results but tied both low and high carb diets to a greater all-cause death rate, compared with moderate carb diets in which carbs comprised 5055% of total daily calories (22).

Yet, more substantial studies are needed.

While research is mixed, some evidence suggests that low carb diets that focus on animal foods may lead to higher death rates from heart disease, cancer, and all causes.

While the keto diet is linked to weight loss and other health benefits in the short term, it may lead to nutrient deficiencies, digestive issues, poor bone health, and other problems over time.

Due to these risks, individuals with kidney disease, diabetes, heart or bone ailments, or other medical conditions should speak to their healthcare provider before trying the keto diet.

You may also want to consult a dietitian to plan balanced meals and monitor your nutrient levels while on this diet to help minimize the risks of complications and nutrient deficiencies.

Link:
7 Potential Dangers of the Keto Diet - Healthline

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Competitive Analysis:

The key players are highly focusing on innovation in production technologies to improve efficiency and shelf life. The best long-term growth opportunities for this sector can be captured by ensuring ongoing process improvements and financial flexibility to invest in optimal strategies. Few Market Key Players areBy Diet: Atkins Nutritionals, Inc., Herbalife Ltd., NutriSystem, Inc., and Kellogg Company.By Fitness equipment: Ethicon, Inc., Covidien plc,Apollo Endosurgery (U.S.), Olympus Corporation, Brunswick Corporation, Amer Sports, Johnson Health Technology Co., Ltd., Cybex International, and Technogym SpA.By Service: Weight Watchers International, Inc., Jenny Craig, eDiets.com, VLCC Healthcare Ltd., Slimming World, The Golds Gym International, Duke Diet & Fitness Center, Life Time Fitness Inc., and Equinox, Inc.

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More:
Weight Loss and Weight Management Market to Record Overwhelming Hike in Revenues by 2026 - Skyline Gazette

If you thought ghar ka khana is full of oil and spices and couldn't help you lose weight, think again. Abhinav Mishra's weight loss story is an example that eating the right food and counting calories can help you get in shape, without having to quit on your favourites.To know how he lost 32 kilos in 10 months, read his transformation story below:Name: Abhinav MishraOccupation: Software Engineer

Age: 26

Height: 5 feet 8 inches

City: Noida

Highest weight recorded: 100 kilos

Weight lost:32 kilos

Duration it took me to lose weight: 10 months

The turning point: I always felt lethargic, sluggish and underconfident. I was also diagnosed with a thyroid imbalance. It was in May 2019 I decided to take things into my hand and work on myself.

My breakfast: My breakfast is the heaviest meal of my day, ranging from 800 - 900 calories. Initially, I had a roti/paratha with dal and sabzi, but these days as I am working on building abs, I just have 2 - 3 cups of daal with half a cup of rice and a protein shake.

My lunch: I generally eat a paneer sandwich(brown bread) for lunch and another cup or two of daal, if I feel hungry.

My dinner: I tend to skip dinner or eat some fruits/ salad. I have a glass of milk before I go to bed.

Pre-workout meal: I have no set pre-workout meal, just something with a few carbs and protein. Sometimes, it's just a coffee.

Post-workout meal: I just have a protein shake after my workout which is usually early in the morning (6 am).

I still try to not cheat too much and practice portion control. If I eat from outside, I moderate or skip the next meal. Although I do try to make healthier choices with junk food now. My favourites are momos, sandwiches and grilled platters.

My workout: Initially, I started slow. I exercised for 20 mins every day following a YouTube video I found online. After about 2 months or so I started to see results. I lost around 6 kgs of weight in this while. Post this, I decided to take my diet and workout to the next level.

I wake up every day at 5 am in the morning and go to the gym at 6 am. This way my workout is complete by 8 am. I do a PUSH-PULL LEGS split, and add 10 mins of cardio every day. I run on Sunday. I also do 6-7 ab workouts after office.

Low-calorie recipes I swear by: I would like to tell people to not shy away from Indian food. Dal is very low calorie and full of protein. Chole and rajma have a lot of good fibre plus protein. Paneer and grilled veggies, too are nutritious and taste well.

Fitness secrets I unveiled: Start slow and build a habit. Cut off the junk, you know what it is. Diet is 70% of the game, and exercise only 30. You don't need any special diet, just track what you eat, add portion control, and switch to healthier choices. Slowly get used to your new diet. Fitness is a marathon, not a race.

How do I stay motivated? To be honest, more than motivation, it is the discipline that matters. You do it with a goal in mind and you do it for yourself, nothing else is going to work better. Sometimes, you have to simply PUSH yourself and make it to the gym I haven't missed a single day of workout and when I couldn't make it, I used to work out at home. If the gym was closed, I would go running. Only when I was unwell I took a break. If you enjoy your workout, it won't feel bad. You have to build that habit.

How do you ensure you dont lose focus? You are going to have ups and downs. It is alright that you missed your workout for a day, or your diet wasn't perfect for a day. Keep your eyes on the bigger picture.Don't compare your progress to others. Keep working on yourself and keep improving wherever you can, and you will see results soon.

Whats the most difficult part of being overweight? Being overweight affects your confidence, makes you feel sluggish and lethargic and is bad for your health in the long term. I am amazed by the changes I feel after being in shape.

What shape do you see yourself 10 years down the line? I want to sport a chiselled look and not have a dad-bod.

What are the lifestyle changes you made? Food is fuel for your body. Making small, disciplined changes lead to exponential results. I now eat out but do not overindulge. Working out regularly also helps me fight stress. I also make sure to drink atleast 3-4 litres of water every day. My sleep schedule is back on track too.

What was the lowest point for you? It has to be the time when I was constantly feeling lethargic and devoid of energy. I am young, I shouldn't be this unhealthy. Some people told me that I can't keep fit for life, but I just shrugged those negative feedback off.

More:
Weight loss: From being joked about, people call me an inspiration now! - Times of India

Imagine each time a person goes home in the evening, they eat a snack. When they first eat the snack, a mental link is formed between the context (getting home) and their response to that context (eating a snack). Every time they subsequently snack in response to getting home, this link strengthens, to the point that getting home prompts them to eat a snack automatically. This is how a habit forms.

New research has found weight-loss interventions that are founded on habit-change, (forming new habits or breaking old habits) may be effective at helping people lose weight and keep it off.

We recruited 75 volunteers from the community (aged 18-75) with excess weight or obesity and randomised them into three groups. One program promoted breaking old habits, one promoted forming new habits, and one group was a control (no intervention).

The habit-breaking group was sent a text message with a different task to perform every day. These tasks were focused on breaking usual routines and included things such as drive a different way to work today, listen to a new genre of music or write a short story.

The habit-forming group was asked to follow a program that focused on forming habits centred on healthy lifestyle changes. The group was encouraged to incorporate 10 healthy tips into their daily routine, so they became second-nature.

Unlike usual weight-loss programs, these interventions did not prescribe specific diet plans or exercise regimes, they simply aimed to change small daily habits.

After 12 weeks, the habit-forming and habit-breaking participants had lost an average of 3.1kg. More importantly, after 12 months of no intervention and no contact, they had lost a further 2.1kg on average.

Some 67 per cent of participants reduced their total body weight by more than 5 per cent, decreasing their overall risk for developing type two diabetes and heart disease. As well as losing weight, most participants also increased their fruit and vegetable intake and improved their mental health.

Habit-based interventions have the potential to change how we think about weight management and, importantly, how we behave.

The habits in the habit-forming group, developed by Weight Concern (a UK charity) were:

Gina Cleo, Research Fellow, Bond University. This article is republished from The Conversation under a Creative Commons licence. Read the original article.

Read the original:
10 habits of people who lose weight and keep it off - The Australian Financial Review

The coronavirus makes friends at work more important than ever.

Youve known that having good work friends can help you be more satisfied and stay at your job longer, but in the midst of the coronavirus pandemic, they are more important than ever. While youre working from home, and while youre practicing social distancing, friends are critical to mental health and overall wellbeing. Friends help you gain perspective, tap into self-control and offer your bestat work and in your community.

Youve heard of the classic marshmallow testthe evaluation where children are told they may have one treat immediately or they may have two treats if they wait until the researcher returns to the room. Children who delay gratification and exercise self-control turn out to have more success later in life. A new twist on the marshmallow test points to the power of relationships. Research in Psychological Science provided children with a similar conundrum. This time they assigned the children a partner whom they had met, but who was in a separate room. Children could have one cookie immediately, or if they and their partner both held off on eating it, they could both have two cookies. Children who were in the situation with a partner were found to be able to delay gratification more often.

This is the power of partnerships and being in a context where cooperation is valued. In addition, it points to the positive influence of social obligationor reciprocityin which people expect they owe something to others when they are in a relationship together. Its social obligation that keeps us home during the coronavirus pandemic and causes us to make decisions that are not just in our own best interest, but in the best interest of the whole of the community.

Even when were working from home and forced apart physically, work is fundamentally social, and it is a rare job which doesnt require high amounts of collaboration. In addition, we know from Vital Friends by Tom Rath, having a best friend at work is a primary reason people choose to stay with an organization.

So, if cooperation, collegiality and friendship are so important for success through work, how can you build powerful friendships in the work experienceespecially when youre not in the office together? Here are six tips:

Seek out tasks. One of the most powerful ways to build relationships at work iswellthrough the work. While team building is a nice-to-have, winning the three-legged race with a colleague isnt possible at the moment and it was less likely, anyway, to cement a bond. Working on a tough project together, collaborating on a challenging topic or working together on a difficult customer issue are much more likely to ensure long-lasting connection. Its task-oriented efforts that build relationships most intensely.

Avoid competing. While competition is seemingly part of all kinds of work, it can be more impactful to find ways to cooperate internally and ensure competition is turned outside of the organization. Working together to beat the competition or create new innovations that will help your business recover after COVID-19 will win the day and will make your time with colleagues more rewarding.

Help others get ahead. In the marshmallow experiment, making a good decision (putting off eating the treat) helped both the first child and the child with whom s/he was partnered. Work is like this too. Do your best work so others can do theirs. Follow up, follow through and be responsive to others around you, so they can in turn do good work. Especially when there are so many day-to-day challenges in living life in new ways, responsiveness toward people at work will help remove friction when there are so many other, non-work-related challenges all of us must face.

Be real. Sometimes, the best support is a colleague who can realize how tough something is and validate you. In a study by Drexel University related to weight loss, people were able to lose more weight when they were reminded how difficult the task was. This type of approach had a greater positive impact than simply encouraging or cheerleading (you can do it). It seems having someone put a name to your reality and reinforce your experience can have a positive effect. This is the kind of friendship to seek and offerthose who can be realistic about challenges and offer support to help you get through them.

Listen. New research from Wake Forest University found peoples cortisol levels, a measure of their stress levels, were positively affected when they were supported by a partner who listened and acknowledged their feelings. This kind of support is known as safe haven support. Look for the kind of relationships where there is time for camaraderie and empathy in addition to the requisite problem solving needed for the work.

Offer challenging perspectives. In addition to building relationships where there is safe haven support, also seek relationships with support that challenges you. In order to do our best, we need friends who will be brutally honest and point out where we can do better. These are the friends who will tell you that you have the figurative spinach in your teeth. Team members who can help you correct a less-than-helpful trait and become better are the friends who will help you succeed in the long term.

The circumstances created by the coronavirus make friendship more important than ever. No matter what were going through and no matter what our age, friends can help us be our best and building great relationships through work is always good for your career and your effectiveness. Make the most of your relationships with others at work by bonding over work tasks, avoiding competing with others, helping others, being real, listening and offering challenging perspectives. These are the kinds of patterns that enhance your success and help ensure youre surrounded by people who will help you be your best through our immediate struggles with the coronavirus and when the world returns to a new normal.

See the rest here:
The Coronavirus Makes Having Work Friends More Important Than Ever: 6 Tips For Building The Best Relationships - Forbes

This article is inThe Spectators April 2020 US edition.Subscribe here to get yours.

Since late last summer, Ive been experimenting with something pretty crazy. Its not drugs. Nor is it a trendy celebrity religion. Its meat. Like Jordan Peterson and other great apes, Im on the carnivore diet.

The carnivore diet is a lot simpler than keto, for example, which involves counting macronutrients. On carnivore, you merely refrain from eating anything that isnt an animal product. Beef, lamb, chicken, pork and seafood are all in, but vegetables, fruit and grains are out. Its reverse veganism, or the hunter-gatherer diet, but with more hunting and no gathering.

Apart from those who work at a zoo, most people know of the carnivore diet because of Peterson and his daughter Mikhaila. As the Petersons explained to Joe Rogan on his podcast, a meat-only diet had alleviated their chronic health issues. Rogan then tried the diet himself for a month. He lost weight, gained energy, experienced fewer aches and pains and even saw improvements in his vitiligo.

Ah, you might be thinking. So its a trendy celebrity diet youve been trying then. Gotcha.

I suppose thats fair enough. But celebrities are far from the only ones singing the praises of sinking your teeth into our foraging friends. Online carno-forums are growing like mushrooms (which I no longer eat). Reddits Zero Carb group apparently boasts more than 100,000 flesh-eating members.

Ive been on and off carnivore for about six months now. Ive had the same conversations over and over again with my friends and family about my apparently bizarre gustatory regimen. Im neither a doctor nor a nutritionist, so I cant help anyone there, but what I do know about is bathroom trouble and really good sleep. So theres that.

Why? Why would you do this? they ask, buttering another slice of toast.

For many people, the carnivore diet appeals for reasons of weight loss. White bread and potatoes are not part of the animal kingdom. While I have lost weight on the diet, that wasnt my reason for trying it. I was actually seeking relief from general health problems.

I wasnt always this way, but for the past few years Ive had almost no energy. I had trouble sleeping. I had an immune system so weak that I often referred to myself as Bubble Boy. Id come down with a cold or flu-like symptoms almost every month and was bedridden for at least three days each time.

I went to doctors and had all sorts of tests done, but nobody could explain what was wrong with me. Id heard about the carnivore diet from Peterson and was curious about it, but I finally decided to give it a try when a doctor told me to experiment with my diet because our microbiomes affect our general health .

Does it work? they ask, skeptically dipping a handful of French fries in ketchup.

I cant speak for anyone else but for me, the answer is a huge, resounding Yes! I started feeling different within the first week. My energy levels were off the charts. I had more concentration. I was falling asleep easier. I was waking up earlier than normal yet feeling more rested. After a few more weeks, I began to notice further changes. My runny nose was gone. I didnt feel as anxious as I usually did. And I stopped suffering those mysterious monthly illnesses. Im still no fitness model on Instagram, but I feel well enough to go to the gym now. This is a huge improvement.

Isnt that unhealthy? they ask, munching their kale.

I dont know whether Im technically healthy on a meat diet, but I know for certain that I feel healthier than I have in years. I actually feel like a 25-year-old (my actual age), rather than a middle-aged invalid who happens to have great skin.

I will get my blood tested for nutrient levels in the next few months, to check the long-term prospects of this diet. But frankly, regardless of what the tests say, I am not going back to the way I felt before. Health isnt just a bunch of numbers on a chart. Its also being able to live your life without feeling sick and tired all the time. Ill take 35 or 40 more years of feeling great over 50 more years of sickness, fatigue and anxiety.

Isnt it better to just eat a balanced diet? they wonder, eating pita chips and guacamole.

That depends on what you mean by better. I certainly didnt feel better when I was eating a balanced diet. Over the past six months, Ive relaxed the strict carnivore system and experimented with reintroducing certain food groups. I tried adding leafy greens into the mix for a week, and at one point I also embraced dairy. I even fell off the wagon for the holidays last year. My fall was broken by apple pie and mashed potatoes.

I wish it werent the case, but the more Ive strayed from the herd of carnivorous eaters, the worse Ive felt. I would love to eat bread, vegetables and fruit, and I do plan to keep experimenting with adding different items back into my diet. But the sad truth is that so far, whenever I reintroduce non-meat foods, even in small amounts, the more I start feeling like I used to. Which is terrifying.

Hows yourdigestion? the amateur bowel specialists ask.

This is by far the most common question I get about the carnivore diet. Is it because were taught that fiber (absent from animal products) is the be-all and end-all of our peristaltic movements? Or is it because the Petersons and Rogan shared with thousands of appalled listeners how starting carnivore caused tidal waves of diarrhea? Whatever the reason, everyone now knows that when you start carnivore, you get the runs.

Yes, I did go through a memorable and fluently productive transition period. As with most carnivores, the diarrhea lasted only about two weeks, like similar episodes in all-inclusive resorts in Mexico. Im now totally fine, and fully in control. Thanks for asking.

So, would you recommend trying the carnivore diet? they ask, despite the digestive transition.

You know what? No, I wouldnt. But not for the reasons you might think. Ive had great results with the carnivore diet, but if its taught me anything, its how differently diets can affect each of us. I felt terrible while I was eating healthy foods that make other people feel great. And even though I feel the best when eating only meat, I know vegans who say the same about their diets.

Im not telling anyone what to eat or not to eat. Experiment. Talk to your doctor. Find what works best for you. My only advice is that we should all be more mindful of how our diets affect our day-to-day wellbeing. Food is more important to health than we think. There may come a day when scientists create a brownie or Big Mac that helps our bodies run optimally. Sadly, that day is not today. Instead, I shall be eating smoked salmon, bone marrow and some grilled chicken breasts. It could be worse, and so could I.

This article is inThe Spectators April 2020 US edition.Subscribe here to get yours.

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The carnivore confessions: I've never felt better than on my meat-only diet - The Spectator USA

Participating in some type of consistent health improvement plan becomes more and more important as we age! Putting energy into improving nutrition, cardio respiratory endurance, muscular endurance, strength, mobility, and flexibility are great places to start! Now, to increase chances for success in your program, I like to encourage you to develop a purpose of why you're doing it, and use that for inspiration on your way to your goals!

Participating in some type of consistent health improvement plan becomes more and more important as we age! Putting energy into improving nutrition, cardio respiratory endurance, muscular endurance, strength, mobility, and flexibility are great places to start! Now, to increase chances for success in your program, I like to encourage you to develop a purpose of why youre doing it, and use that for inspiration on your way to your goals! Each area is difficult in its own right, so being prepared mentally may be the determining factor in whether you do, or do not follow through, on achieving your goals.

Exercising a little mental focus, planning, and preparation will take your program a very long way, because it prompts you to make well informed positive choices, that lead you the right direction.

Positive mental thoughts are necessary during our long days, hectic schedules, and unlimited stresses of life.

Exercise tends to get lost in the shuffle, due to the feeling of fatigue, and this is absolutely normal. It has been my experience that many times this feeling and reason we dont get our recommended amount of exercise, is not always physical. Instead many times it is because we give ourselves a reason mentally not to exercise, by accepting the thought we dont need to improve our health today! This happens often, so please dont let this stop your progress. Of course be smart, do not exercise or use this principle if you are injured or have health risks. But if you feel healthy and nourished, have no ailments, but just dont feel like exercising, I challenge you to overcome! You can reach a little further for your goals!

There are always many reasons that prevent us mentally from doing what is best for us. I heard someone once say there are no good reasons for not being on a program that keeps you healthy as you age, and I must say that I have to agree! Another good slogan says....if you fail to plan mentally, you might as well plan to fail.

Staying mentally strong, motivated, believing in yourself, and dedicating high proactive energy into sticking to, and following your program is the key to your success! You can absolutely achieve any health, weight loss, and fitness goal you set for yourself, if you just dont quit!

It all goes back to mentally setting your goals! If you have not done so for your health and fitness goals, now is the time to do it! Decide what you really want regarding your health, and take steps now to achieve them. You can do this! Just set short term, intermediate, and long term goals for your programs. The short term goals are important because they provide a focus and roadmap for your day to day activities. The intermediate goals are where you want to be at a specific time in the very near future, and are the catalysts that will ultimately get you to your dream goals! In my opinion everyone deserves their dream goals when it comes to their health, independence, and active quality of life!

Until next week keep up the great work, and please go out and make it a healthy and nutritious day! To get started on healthy weight loss, wellness, toning, and sports nutrition, call Reggies Personal Training and Nutrition, 104 E. Main, Shawnee, (405) 613-0237, or message me on Facebook at Reggies personal training and nutrition.

Reggie Grovey is a local 21-year fitness professional and nationally certified personal trainer and Advocare Nutrition independent distributor.

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Positive mental thoughts are necessary for wellness - Shawnee News Star

Keto evangelists have popularized the high fat, low carb diet as a lifestyle. But for the majority of people, the keto diet is restrictive, making it hard to maintain.

Now Speed Keto, an even more extreme form of keto, has arrived on the diet scene.

The newest twist on keto promises to tap into the bodys fat-burning system faster by integrating a controlled version of fasting.

Its common for people to pair the keto diet with intermittent fasting, usually 16:8, which means someone only eats during an 8-hour window each day and fasts for 16 hours.

Speed Keto takes this further by advocating for one meal a day. The meal should be keto-approved, of course.

Potential weight loss is the primary selling point for a majority of the keto curious. Its also been found to lower the risk of diabetes, heart disease, and cancer, but it may have negative health effects for other people.

We asked two nutrition experts to review Speed Ketos protocols for benefits and dangers and answer the question: Should you try this diet?

Speed Keto is a means of achieving faster ketosis and was created by Harlan Kilstein, who is not a medical professional or nutrition pro, but a coach, said Cynthia Thurlow, NP, who specializes in nutrition and intermittent fasting.

The Speed Keto program is similar to the traditional keto diet in that it requires individuals to eat a high fat, low carb diet.

Similarly, it also focuses on putting the body in ketosis, a metabolic state when your body burns fat instead of glucose for energy. When your body is in ketosis, its basically a fat-burning machine, thus giving keto its reputation as a weight loss tool.

The difference with Speed Keto? You can only eat one meal a day. The meal should follow the traditional keto guidelines of high fat and low carb macronutrients.

Its main goal is to attempt to become fat-adapted faster than a more traditional ketogenic diet, Thurlow told Healthline.

Fasting can help speed the process of getting into ketosis, explained Tony Castillo, MS, RDN, LDN, nutrition consultant for RSP Nutrition.

It can typically take 2 to 4 days to enter ketosis if you have less than 50 grams of carbs per day, he continued, pointing out that several factors, from what you eat to age and activity level, can extend the amount of time it takes to enter ketosis.

Even though you may enter fat-burning ketosis more quickly on Speed Keto, seeing a lower number on the scale might be misleading.

Since the traditional keto and Speed Keto focus on [eating] fats, your body will excrete more water because fats do not like water. This means the weight loss you see is most likely water weight or even muscle weight, not true fat loss, Castillo said.

While you might enter ketosis more quickly, the experts we talked to mention several downsides to Speed Keto.

Diet programs like these are typically unsustainable and can be challenging to follow long term, Castillo said.

Even just sticking to keto protocols when youre dining out with friends can be challenging. With Speed Keto, dieters face the added test of only eating one meal a day.

Castillo also points out long-term effects of the keto diet, and therefore Speed Keto, are unknown.

Its also important to review your health goals before choosing a program. For example, Speed Keto and the traditional keto diet can make it more difficult to build muscle.

Its also likely to give you the keto flu, temporary flu-like symptoms caused by going into ketosis, and make you feel lethargic.

According to Thurlow, Speed Keto is not a healthy or sustainable nutritional philosophy and should only be considered short term, if at all.

My concern would be that most people would get insufficient macros in during their feeding window, and that could contribute to muscle breakdown, such as catabolism or sarcopenia, and stressors to the thyroid, adrenals, or sex hormones, Thurlow said.

[This diet] is highly bio-individual, meaning that everyone has different factors that can make this a successful or unsuccessful strategy, she said.

Beyond keto protocols, the one meal a day (OMAD) requirement doesnt work for everyone.

Thurlow notes that while there are people who thrive on OMAD, many cannot get all of their macros for an entire day in one meal, and others are way too full and uncomfortable consuming that much food in one sitting.

In addition to the physical effects, the cycle of fasting then eating a large meal may not be good for some peoples mental health.

When diet programs incorporate intermittent fasting, its important to consider past eating history, as intermittent fasting may not be ideal for someone with a history of binge eating disorder, Castillo pointed out.

If youve identified that the intermittent fasting or OMAD elements of Speed Keto work well for you, know that you could apply it to a more balanced diet, too.

Intermittent fasting can be combined with most nutrition programs with great success, not just keto, Thurlow said.

Read this article:
Speed Keto One Meal a Day: What You Should Know About This Diet - Healthline

Participating in some type of consistent health improvement plan becomes more and more important as we age! Putting energy into improving nutrition, cardio respiratory endurance, muscular endurance, strength, mobility, and flexibility are great places to start! Now, to increase chances for success in your program, I like to encourage you to develop a purpose of why you're doing it, and use that for inspiration on your way to your goals!

Participating in some type of consistent health improvement plan becomes more and more important as we age! Putting energy into improving nutrition, cardio respiratory endurance, muscular endurance, strength, mobility, and flexibility are great places to start! Now, to increase chances for success in your program, I like to encourage you to develop a purpose of why youre doing it, and use that for inspiration on your way to your goals! Each area is difficult in its own right, so being prepared mentally may be the determining factor in whether you do, or do not follow through, on achieving your goals.

Exercising a little mental focus, planning, and preparation will take your program a very long way, because it prompts you to make well informed positive choices, that lead you the right direction.

Positive mental thoughts are necessary during our long days, hectic schedules, and unlimited stresses of life.

Exercise tends to get lost in the shuffle, due to the feeling of fatigue, and this is absolutely normal. It has been my experience that many times this feeling and reason we dont get our recommended amount of exercise, is not always physical. Instead many times it is because we give ourselves a reason mentally not to exercise, by accepting the thought we dont need to improve our health today! This happens often, so please dont let this stop your progress. Of course be smart, do not exercise or use this principle if you are injured or have health risks. But if you feel healthy and nourished, have no ailments, but just dont feel like exercising, I challenge you to overcome! You can reach a little further for your goals!

There are always many reasons that prevent us mentally from doing what is best for us. I heard someone once say there are no good reasons for not being on a program that keeps you healthy as you age, and I must say that I have to agree! Another good slogan says....if you fail to plan mentally, you might as well plan to fail.

Staying mentally strong, motivated, believing in yourself, and dedicating high proactive energy into sticking to, and following your program is the key to your success! You can absolutely achieve any health, weight loss, and fitness goal you set for yourself, if you just dont quit!

It all goes back to mentally setting your goals! If you have not done so for your health and fitness goals, now is the time to do it! Decide what you really want regarding your health, and take steps now to achieve them. You can do this! Just set short term, intermediate, and long term goals for your programs. The short term goals are important because they provide a focus and roadmap for your day to day activities. The intermediate goals are where you want to be at a specific time in the very near future, and are the catalysts that will ultimately get you to your dream goals! In my opinion everyone deserves their dream goals when it comes to their health, independence, and active quality of life!

Until next week keep up the great work, and please go out and make it a healthy and nutritious day! To get started on healthy weight loss, wellness, toning, and sports nutrition, call Reggies Personal Training and Nutrition, 104 E. Main, Shawnee, (405) 613-0237, or message me on Facebook at Reggies personal training and nutrition.

Reggie Grovey is a local 21-year fitness professional and nationally certified personal trainer and Advocare Nutrition independent distributor.

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Positive mental thoughts are necessary for wellness - Pawhuska Journal Capital

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