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By now you havent just heard about one of the latest weight-loss trends, you know at least a handful people who are devoted to intermittent fasting (IF). Maybe youve even tried it yourself.

There are a lot of opinions surrounding IF, and there are different ways to do it. So you no doubt have a few questions. How effective is it? Whats the best method? What factors into the timing? How do you fit workouts around fasting? Heres what the science actually says about it.

Jordan Mazur, M.S., R.D., is the coordinator of nutrition and team sports dietitian for the San Francisco 49ers.

Intermittent fasting has been around for centuries, since ancient hunter-gatherer times, but its risen to popularity in the past five years or so. There have been a few catalysts: a 2012 documentary called Eat Fast, Live Longer; as well as a slew of books including The Fast Diet,The 5:2 Diet Book, and The Obesity Code. All of this media, combined with anecdotal success, have created a positive buzz around the trend.

IF is an eating pattern that cycles between periods of fasting and eating. It doesnt specifically say which foods to eat or avoid, but rather when you should be eating. Its actually more of an eating pattern than an actual diet per se. Modern IF methods can be summed up by these four types:

The 16:8 method is the most popular and easiest for people to stick to. Overall, no matter what method you choose, as long as youre reducing your caloric intake, any method should cause weight loss as long as you arent over-consuming during the feeding timeframes.

Fasting causes a number of reactions in the body that affect your cells on a molecular level. The main idea behind IF is that it helps your body access and mobilize fat stores by adjusting the hormones that influence lipolysis (the breakdown of fats). Without diving too much into the science and mechanisms of how this works, here are a couple of the changes that occur in the body during periods of fasting:

Among those benefits mentioned, a recent review of the science of IF in the New England Journal of Medicine does a deep dive on current research, explaining how IF can improve metabolism, lower blood sugar, decrease inflammation, and improve chronic conditions like asthma and arthritis. Theres even evidence to show it can reduce damaged cells and enhance brain function.

If youre considering IF and like to work out or train, there are some things to consider. Theres some research that shows exercising during a fasted state can help muscle biochemistry linked to insulin sensitivity. In laymans terms: It can help regulate blood sugar levels. On the other hand, theres research to show the benefit of eating, especially carbs, before exercising.

If youve never tried it before, heres what you could experience if you fast before you train:

Our take: If youre an elite or professional athlete, dont train or compete while fasted. If youre a weekend warrior looking to improve body composition, fasted cardio might be worth experimenting with. Make sure you think through the timing of your workouts when fasting based on your goals and individual performance. Working out before the eating window while fasted is preferred for those who want to improve body composition and know they can personally perform well on an empty stomach. Working out after the eating window is ideal for those who perform better after fueling, or those who dont have the time in their schedules to work out before the window.

What you eat during your feeding window also matters. Although the concept of IF is more of an eating pattern than a diet, the food and macros you eat during the window should reflect your goals as well. If youre strength training, higher carbs and protein are needed. If youre endurance training, carbs and protein are also importantbut in a different ratio (more carbs to protein). If your goal is to improve body composition and lower body fat, then following a low-carb diet in your eating window might be ideal for you.

No matter what type of IF you decide to try, make sure to listen to your body. If you feel weak or dizzy, you might need to switch it up. Your blood sugar may be too low, or you may be dehydrated. Make sure you eat well-balanced, high-quality foods during your feeding window, and always remember to stay hydrated and include electrolytes to achieve optimal performance.

The bottom line is there are many different types of IF. Theres positive research to back it up and improve overall health. However, there are a few considerations you need to consider to pick the ideal type and timing of IF that works for you and your goals.

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How to Time Intermittent Fasting Around Your Workouts - Men's Journal

If you are a tea lover, you must not miss the benefits of drinking lemongrass tea. This tea is loaded with health benefits including weight loss. Here are some reason why you must drink lemongrass tea.

Here are some health benefits of drinking lemongrass tea

Are you a tea lover? If yes, then you must include some healthy teas to your daily routine. There are a variety of teas to choose from which are loaded with health benefits. Similarly, lemongrass tea is one healthy option to choose from. Lemongrass tea is loaded with health benefits including weight loss. Lemongrass is called citronella which has a strong aroma and citrus flavour. Lemongrass essential oil is also used for various purposes. It has strong anti-inflammatory properties. If you want to add something healthy to your tea time, try lemongrass tea. Here are some notable health benefits you must know.

If you are trying to lose weight you can add lemongrass tea to your diet. This tea helps in detoxification and boots metabolism. Replace your soft drinks with lemongrass tea for effective weight loss. It is also low in calories. It will also control hunger and make you consume fewer calories in a day.

Weight loss: Drinking lemongrass tea can help you lose weight effectivelyPhoto Credit: iStock

Lemongrass tea boosts the health of your digestive system. It can reduce the symptoms of an upset stomach. It can also give you relief from stomach cramping, bloating and other digestive issues. Lemongrass essential oil is also used to fight digestive issues.

Also read:6 Amazing Health Benefits Of Lemongrass Tea You Should Know

Lemongrass tea is also good for your mental health. It leaves a relaxing effect on mind and body. It can help you fight anxiety and stress. It can also lift your moos. It is also advised to add a few drops of lemongrass oil to your room freshener to boost mental health.

Lemongrass tea can help you fight anxietyPhoto Credit: iStock

Lemongrass tea is also good for your cholesterol levels. According to a study published in the Journal of Advanced Pharmaceutical Technology and Research, lemongrass can help in controlling bad cholesterol. The results depend on the dosage. You should also consume a healthy diet loaded with fibre to control cholesterol levels.

Also read:This Clove Drink Can Help You Lose Weight Faster; Here's How You Can Prepare It

High blood pressure can increase the risk of several diseases. It is extremely important to maintain healthy blood pressure numbers. According to a study published in 2012, lemongrass tea can help in controlling huh blood pressure.

Also read:These Teas Can Lower Your Blood Pressure Numbers Naturally

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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Drinking Lemongrass Tea Can Help In Weight Loss: Know This And Other Health Benefits - Doctor NDTV

Its cold, its dark, and youve got zero motivation. Well, one trainer has good news for you: you only need to commit to seven minutes, three to four times a week. Not only could you lose weight and build muscle something thats essential for everyone over the age of 30 but it builds up bone density and targets belly fat, a common midlifer problem. Sounds do-able, right?

HIIT is nothing new you see people doing it in their local park every weekend. But Zana Morris, personal trainer and founder of The Clock gyms in London, has a unique take: we need to do it much harder and for a much shorter time. "You should be totally exhausted after six reps, Morris says, then you move on to the next exercise.

"The key is to think of it like sprint training: you wouldnt sprint for 45 minutes, you run all out for a few minutes. Its the same with HIIT when youre doing it right its about short, sharp bursts.

When I join Morris well-heeled, mainly middle-aged clients at her luxe Marleybone gym for a month in December, I do a different circuit on each visit, either legs and bum, shoulders and arms or back and chest, and am out the door in under 10 minutes. Its a get in, get on, get the job done approach, Morris laughs.

Her approach, which she has been honing for more than 20 years, is backed up by a plethora of research, including a recent study in The American College of Sports Medicine (ACSM) Journal which found that seven minutes was enough to get the fitness benefits. You really can see a difference fast when you do seven minute really intense sessions, Morris says. On average, when you team it with the right nutrition, we see clients lose around 6-7lbs of fat and gain 2-3lbs of muscle.

The reason, Morris explains, is down to our hormones, particularly insulin levels. Any weight around our middle is insulin related, she says. Put simply, insulin, the hormone that regulates the levels of glucose in the blood, can cause weight gain when the cells absorb too much glucose or blood sugar and convert it into fat. Not only can it make you fatter, but in a catch-22 situation, increased body weight can also lead to higher insulin levels. Sleep affects your insulin levels, as does eating carb-heavy or sugary foods and stress all midlifer concerns.

But micro HIIT sessions can reverse that a study published in the journal Frontiers found that a ten-week HIIT training programme in sedentary adult women at risk for type-2 diabetes had positive effects on their insulin levels, while a separate Brazilian study confirmed the same thing, looking at sleep-deprived men and the effect that HIIT had on their insulin levels.

Theres an added benefit to performing HIIT, according to Pamela Peeke, assistant professor of medicine at the University of Maryland and Equinox Health Advisory Board member: The healthy stress your body undergoes during HIIT triggers autophagy, which rids your body of cellular debris and stimulates the production of stem cells, the primary regenerative cells in the body. The more stem cells you have, the better you are able to induce super autophagyits a cycle. Think of it as a spring-clean for your cells.

Peeke recommends HIIT training three times per week plus find every opportunity to add one, two, three minutes of HIIT to your day." Such as doing as many squats as you can in a minute while you wait for the kettle to boil or racing for the bus at a full-out pelt.

But for added benefit, as Morris has found with herself (she has roughly the same body composition now shes in her mid-forties as she did as a 20-year-old) and her clients, is to add in weights. After the age of thirty, we lose between 3-5pcof muscle per decade in a process called sarcopenia (most men will lose about 30pcof their muscle mass during their lifetimes). Its problematic because it not only leads to diminished strength as we get older, but makes us more prone to breakages, according to a study from the American Society for Bone and Mineral Research.

More pressingly, the amount of muscle you have has affects on your weight. Its estimated that 1lb of muscle burns about 50-100 calories per day, Morris explains. So, by the time youre 40, if youve already lost around 5lbs of muscle due to natural age-related wastage, you would need 500 calories less per day. But not many of us reduce our calorific intake in fact, we often increase it. The antidote is to try to rebuild that muscle.

When I train with Morris for four weeks over December, I build up my strength surprisingly quickly. In four weeks I am able to lift 110 kgs on the bench press machine, up from 80kgs at the start. In a month I gain 2.5 lbs of muscle taking me back to my twenty-something levels.

While having a trainer on hand to set your weights up is a luxury, the exercises are easy to replicate at home or in your own gym. You can do 60 squats in a minute, or as many as you can do, or swimming sprints in your pool. You can do it with almost any exercise, Morris says. But dont in the zeal of January restarts think that more is better. In fact, going over the 30-minute mark has negative effects on our ability to build muscle because we start to produce cortisol, which can lead to muscle atrophy. Morris shudders when she thinks of midlifers doing marathons and triathlons (I darent tell her Im one of them).

At the same time nutritionist Mackenzie Dumas looks at my diet. She points out that theres little point training if Im going to continue with my nightly Maltesers/ half a bottle of wine habit. For the first 12 days Im on a high fat, low carbohydrate diet which comprises of a lot of avocado and eggs, and almost zero carbs. During this period, I lose eight pounds of fat, according to Dumas callipers. Then she moves me onto a more sustainable high protein, low carbohydrate diet, which is broadly what the surgeon Dr Andrew Jenkinson author of Why We Eat (Too Much), recently recommended in The Telegraph.

The month under Morris's guidance has been a huge re-education in fitness. Out goes the half-hearted Sunday morning boot campbootcamp in the park, replaced by seven-minute power sessions with my kettlebell.

Originally posted here:
Get ready for micro HIIT: the seven-minute workout that could transform your body, and your life - Telegraph.co.uk

In an effort to combat hereditary stomach cancer, it takes the entire family to help understand what it takes.

When I reached my 40s, a new issue trumped my concern about breast cancer: My oldest brother and cousin were diagnosed with stomach cancer six months apart.

My brother, Tom, started the genetic testing that found a mutation of the CDH1 gene. Everyone has this gene, but if its mutated, it means you have hereditary diffuse gastric cancer syndrome. Some of the mutations that cause this syndrome are also linked with lobular breast, prostate and colorectal cancers. I had my answer about why there were so many breast cancer cases in my family.

I faced the question of whether to have genetic testing done. By this time, I had watched Tom begin his battle against stage 3 stomach cancer. Fourteen years my senior, my big brother had always seemed indestructible in my eyes, but chemotherapy and radiation had made him weak and tired. He had experienced heartburn and lost a lot of weight before receiving his diagnosis and continued to lose weight post-surgery.

I did not want to fear stomach cancer every time I burped or lost a few pounds, so I decided to be tested and meet with the genetic counselor the rest of my family was using. Because you get your genes from your parents, I had a 50/50 chance of having the mutation that was on my mothers side. While I waited, I got increasingly nervous. My other brother and two cousins got their results back, and all were positive for the mutation. Then my results came in: positive. I was told that meant I had up to an 83% risk of getting the stomach cancer that was stealing my brother from us. What was I to do with that information? I was 41 years old with two active school-age children.

I basically had two choices. The first involved lifelong endoscopies with biopsies. This cancer does not form masses, so it is hard to see by scope. Doctors need to take a biopsy and hope it targets an area that is affected. The second choice was a total gastrectomy surgery that removes the stomach and connects the esophagus to the lower intestine.

After surgery, my doctor told me, my chance of getting stomach cancer would drop to 1% or less. This life-changing decision would affect me and my family, but after a lot of discussions that included my children, then ages 14 and 11, we decided it was the best route to take.

While this decision made sense to our family, others do not understand it. My extended family and I have discovered that when we see new doctors, we need to educate them. One cousin brings a binder with the family history to all her appointments. Within our family, some cousins with the mutation are waiting for treatment and others dont want to be tested. At this time, 10 of us have had our stomachs removed.

Once I established my new normal after recovering from my surgery, which took about a year, I was glad to have made this choice. During that year, Tom died from complications of his cancer. His doctor, not aware that he was dealing with the CDH1 mutation, had removed only the parts of the stomach that looked bad. The cancer then spread through the remaining portions of my brothers stomach, as well as his intestines and abdominal wall.

I am now seven years post-surgery and doing well.

My husband and kids have adjusted to my need to eat smaller portions six to eight times a day, and they split meals with me whenever they can. Theyve also learned to recognize when I need food. Since my surgery also removed the vagus nerve, which tells your brain that you are hungry, I forget to eat when I am busy. I also need to stay away from certain foods because they move through my intestinal tract too quickly, a situation that can change from day to day.In the near future, I need to decide whether to get a bilateral prophylactic mastectomy.

The CDH1 mutation has increased my risk of lobular breast cancer to 52%. In the meantime, I undergo annual screenings via a mammogram and MRI with contrast. Now that my youngest is 18, he can be tested. My older child has been waiting so that the two of them can be tested together, as my brothers kids were.

Although they have a 50/50 chance of having this mutation, my immediate family (siblings, nieces and nephews) includes six who have been tested and just one negative result. This record makes me nervous, but my 21-year-old told me the other day: When I saw you live a normal life after surgery, I have not been too worried about having the mutation or not. Its something that has to be done. However, if the results come back positive, she may wait a few years to see if science comes up with less invasive methods for prevention.

We just participated in our eighth annual stomach cancer walk in Minnesota. It helped raise awareness and money for grants to be given out by the patient advocacy group No Stomach for Cancer (nostomachforcancer.org). Someday, I hope, my grandchildren will not need to know about the CDH1 mutation.

JEAN JONES is a wife and mother in Minnesota. She has been married to her high school sweetheart for 24 years. She has a daughter who is a senior at North Dakota State University and a son who is a freshman at St. Ambrose University in Iowa. Both are waiting for their genetic test results. When she is not at her full-time retail job, Jones volunteers as a high school bowling team coach and crochets hats to donate each winter.

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Surviving Hereditary Stomach Cancer Involves an Effort by the Whole Family - Curetoday.com

The environmental impacts of climate change are causing polar bears to lose weight and have fewer offspring, a recent study says.

The climate crisis is causing sea ice, something polar bears rely on for almost every aspect of their lives, to melt. As such, the animals are struggling to hunt for food, travel, make dens and mate.

A paper published by the Ecological Society of America in their journal Ecological Applications says that loss of habitat is expected to lead to cascading behavioral, nutritional, and reproductive changes that ultimately accelerate population declines.

In simple terms, these changes related to melting ice will cause the number of polar bears to decline.

Climate-induced changes in the Arctic are clearly affecting polar bears, study author Kristin Laidre, a professor of aquatic and fishery sciences at the University of Washington, said in a statement to CNN.

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They are an icon of climate change, but theyre also an early indicator of climate change because they are so dependent on sea ice.

The study tracked adult female polar bears near Baffin Bay, Greenland, in the 1990s and 2010s.

According to their findings, bears spent 30 more days on land between 2009 and 2015 than they did in the 90s, pointing to sea ice melting at a faster rate.

When the bears are on land, they dont hunt seals and instead rely on fat stores, Laidre said.

They have the ability to fast for extended periods, but over time they get thinner.

The more time they spend on land, the findings say, the thinner the bears get. Of the 352 bears studied, only 50 were considered fat.

Not only is climate change impacting the animals ability to hunt and bear offspring, its also driving them closer to human populations.

In late December, a polar bear warning was issued around a northern Newfoundland town after a bear was spotted in the area.

These kinds of sightings were being reported as early as 2013 in Churchill, Hudson Bay.

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Scientists say that starving bears are even resorting to bizarre behaviour like cannibalism and wandering far inland, the Guardian reports.

meaghan.wray@globalnews.ca

2020 Global News, a division of Corus Entertainment Inc.

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Melting ice causing polar bears to get thinner, have fewer babies: study - Global News

Everyone knows that if you want to lose weight you have to give up your favourite fast food treats, right?

Well, wrong, according to The Fitness Chef, AKA Graeme Tomlinson.

Former personal trainer, Graeme, who has now released his own diet book, Eat What You Like and Lose Weight For Life, insists that with a few simple hacks you can HALVE the calories in your favourite fast food treats.

So if you fancy a quick McDonald's, no problem, you just need to make a tiny change.

And it's the same with Burger King and KFC.

Graeme explained: "When one selects large portion sizes they may be best placed to ask themselves if this is truly required.

"If the answer is yes, then so be it. But if the answer no, one may do so in the knowledge that significant calorie savings can be achieved over time by selecting the smaller equivalents."

Basically, that means the next time you pop out for a burger, fries or a spot of fried chicken, ask yourself 'do I really need to go large?'

For example, if you head to McDonald's and order a large coke, a grand Big Mac and a large fries, it'll be a massive 1,387 calories.

But, and you'll hardly notice the difference, if you order a Coke Zero, Big Mac and medium fries, it'll add up to just 845 calories.

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Next up, Burger King. If you order a large strawberry milkshake, a double whopper and large fries, that'll be 2,111 calories, more than most people should be eating in a day.

However, if you switch your order to a small strawberry milkshake, regular fries and a normal whopper, you'll eat just 1,338 calories.

And on a trip to KFC if you choose a mighty bucket for one, large BBQ beans and a large Pepsi that'll be 1,585 calories.

However, if you order a large Pepsi Max, large popcorn chicken and regular BBQ beans, it'll be just 570 calories.

Graeme, who has hundreds of thousands of followers on Instagram, is a man on a mission to get people to ditch fad diets.

He insists everyone can lose weight without giving up their favourite foods, including pizza, chocolate and ice-cream.

The 32-year-old stresses the key thing is to keep track of how many calories you're eating and make sure you consume fewer than you use.

And it doesn't matter where you get those calories from.

Graeme said: "I wanted to break it down so people can understand it.

"There is so much rubbish out there and I wanted to tell them that there's only one way you can lose weight and that's with a calorie deficit.

"People feel deprived and that's when they give up and start to binge - but you don't need to feel deprived."

This means you don't have to eat nothing but chicken and broccoli if you want to shed the pounds, you can still have a slice of cake or a biscuit.

Worried about going out for pizza? Don't be, just eat fewer calories the day before and the day after.

Or make sure you opt for a small, rather than a large - fewer calories but all of the taste.

Graeme admits it can take some getting used to at first but stresses it soon becomes second nature.

And his one piece of advice when it comes to eating to lose weight "the best diet for people to follow is the one they can stick to".

Read more here:
How to halve the calories in your favourite fast food without giving up any treats - Mirror Online

During the latest edition of Lilian Garcias Chasing Glory podcast, Biana Belair commented on her struggle with bulimia and depression back in high school, and more. You can check out some highlights from the interview below:

On how her struggle with bulimia began: So in high school I was probably around 155, and I wanted to run fast, I wanted to get a scholarship, so it was drilled in me that if you lose weight, youll run faster. So I went on a diet, I did lose weight, but I got to a plateau and I couldnt lose anymore weight, so I started throwing my food up, so I became bulimic. I became bulimic. And I lost weight and I actually ran faster which is crazy but I ended up getting hurt because I didnt have the right nutrients and I wasnt keeping the vitamins down, the nutrients, Im getting hurt, but I already got my scholarship to South Carolina. So I went to South Carolina my freshman year and I decided I dont want to do this anymore, Im not going to do this anymore. Im starting over, Im starting fresh. I got what I wanted. The goal was to get a scholarship and I got it, so lets start fresh, lets not do this anymore.

On continuing to struggle with bulimia in college: In my mind I was telling myself Im not going to do this anymore, Im here, Im going to try to start new, and I ended up having this obsession with food where I was now binge eating at night, I wasnt eating in front of people but I would go and binge eat at night and I was gaining all this weight, and then I had the coaches tell me, What happened to the Bianca from high school, we need the same Bianca from high school. So instead of seeking help and figuring out the healthy way to get back there, I went back to throwing my food up again. So now, Im binge eating and throwing it up, binge eating and throwing it up. And of course, Im not going to perform well doing that. Mentally I wasnt there. I got depressed and I ended up being prescribed medication and things just didnt work out there. But at that time, I felt like I was young, my first time being on my own, and I was blaming everyone else. Its the coachs fault, its the programs fault, Im not running fast because of this, but really I wasnt running fast because of the things I was doing to myself.

On becoming depressed after transferring to another college: I transferred to Texas A&M and tried to do the same thing where Im gonna start new, again, this time I stopped throwing my food up for the most part but then I stopped my medication cold turkey which youre not supposed to do. Youre supposed to wean off of it. And I was taking it and my parents didnt know, my friends didnt know, I was just taking it and not telling anyone because I was embarrassed about it, I didnt understand depression. Things were going OK at A&M until all of a sudden I just felt like I just was losing grip on everything and I couldnt catch up and I didnt know why and I started getting emotional and I started isolating myself and I was having these emotions that I didnt understand, and I started trying to tell my parents and tell my friends but they didnt understand because they didnt know I was on medication and quit cold turkey and I didnt understand what was happening to me. So it got to a point where I couldnt even explain it, I was just out of it. And what happened was, from what they explained to me, you cant stop your medication cold turkey because then you go into relapse, even worse than you were before.

On being hospitalized after taking pills: I felt like I wasnt being heard, I was trying to tell people I needed help, I felt like nobody was listening. Ive never really talked about this. I ended up taking a bunch of pills and my roommate took me to the emergency room, it wasnt super life threatening bad but the fact that I did take that action, they sent me to a mental overnight hospital to try to get me together, try to get myself together, ended up spending a week there, getting therapy. And afterward, I had to make the decision if I wanted to go home or try to come back and finish out my semester. So I decided to try to finish out my semester, I did, not very well. And thats when I made the decision to go back home, to Tennessee, and thats when I feel like, I was forced to just, hey, you need to get help, and the only way is to go back home to your support system, and that was the last thing I wanted to do is go back home because, I felt like a failure.

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Bianca Belair Comments on Her Struggles With Bulimia and Depression in High School - eWrestlingNews

As per various researches, eating food with hands makes the whole experience more enjoyable. As per a study published in the Journal of Retailing, when an individual eats food with his/her hands, it makes the food not only tastier but satisfying as well. This process also helps a person to eat more as compared to eating food with cutlery. "Our results suggest that for people who regularly control their food consumption, direct touch triggers an enhanced sensory response, making food more desirable and appealing," said study researcher Adriana Madzharov from Stevens Institute of Technology in the US.In her first experiment, Madzharov had 45 undergraduate students visually inspect and evaluate a cube of Muenster cheese, hold it before eating it and then asked them to answer questions about their eating behaviour.Half of the participants used a pick and sampled a cheese cube with an appetizer while the other half sampled a cheese cube without pick. Initially, the two groups did not indicate any difference.

The researchers found that participants who reported a high degree of self-control when consuming food -- individuals who report that they can resist tasty foods and are conscious about what and how much they eat -- when using their hands found the cheese tastier and more appetizing.

Even when Madzharov manipulated participants' thinking on self-control, goals and food consumption, these findings persisted, suggesting that a high degree of self-control influences how people experience food when they touch it directly with their hands -- to show whether self-control is real or primed.

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Eating with hands makes food taste better! - Times of India

By BEATRICE NAKIBUUKA

Abstaining from solid foods for aperiod beyond your normal eating routine (fasting) is known to be helpful in detoxifying and repair of body tissues since digestion is put on hold. It also helps with loss of fat since the body is allowed to burn fat for energy when there is scarcity of food.

After intermittent fasting, which may take about (12 to 18 hours), there should be a healthy way to break your fast in order to refuel. Breaking your fast the wrong way can cause bloating of the stomach, a lethargic feeling the next day.

According to Lilian Nyanzi, a nutritionist at Neulife Medical Centre, do not use the excuse of abstaining from food to feast on junk food. She adds that while breaking your fast, you should focus on energy rich and nutrient dense foods that will keep you full throughout the next day.

The first phaseNyanzi says you should focus on getting plenty of proteins, healthy fats and fibre but start with easy to digest foods and fluids that will be gentle on your digestive system. These should be nutrient dense in order to satisfy the craving your body may have at the time of breaking your fast.

Some of the best foods to break your fast with can include boiled eggs, unsweetened yoghurt, freshly prepared fruit or vegetable juice, fruits such as pawpaw, avocado, mangoes and watermelon, among others. Cooked vegetables such as spinach, vegetable soups, and bone broth can also be good options for people who are breaking their fast, she says.

Nyanzi also warns people to avoid sugary drinks because they provide empty calories. Taking caffeinated drinks such as coffee on an empty stomach can make you feel nauseous.These should be replaced with vegetable soup and bone broth. Remember to drink as much fluids (water) to help in the digestion process of the next phase of food.

The second phase Bena Okiria, a nutritionist, says the foods here are a bit harder to digest but aim at getting more calories from proteins healthy fats than from carbohydrates if your goal is to lose weight. This will help the body to deplete the sugar reserves.

Foods such as raw vegetables, nuts and seeds, whole grains and beans can be very handy in making you feel full for longer and reducing your sugar cravings. Cut out processed food since the processing removes the foods nutrients. Also, cook your own meals and control the amount of salt used, she says.

She also adds that you should listen to your body, know how you feel and make the necessary adjustments. With this, you will be able to practice mindful eating.

This kind of eating will also help you follow your sensation to hunger and stop eating when you feel satisfied. You should also eat slowly, avoid talking while eating and chew thoroughly to prevent air finding its way into the stomach because it will cause digestion problems.

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The best foods to break a fast - Daily Monitor

So, you've resolved to to get healthier. Maybe you want to lose weight, eat more nutritiously, or simply feel energised instead of sluggish.

But where do you start? Should you follow your friend who swears by their keto regime? Can you trust "scientific" claims about eating based on your blood type? Do you need to follow a diet at all?

To separate the (possibly gluten-free) wheat from the chaff, we've researched seven popular diets and made a handy guide for each. They've all been reviewed by Dr Rosemary Stanton, a public health nutritionist.

Here's a run-down of the diets we've profiled, from A to P, to help you get a handle on where they came from, whether they work and what you can and can't eat.

Thinking about trying a new diet? Before you do, read this advice from Dr Sandro Demaio

The philosophy behind this eating plan is that Western diets are too acidic and lead to acidic waste build-up in the body, wreaking havoc on our organs and leading to chronic disease.

Advocates claim that by eating 70 per cent alkaline foods and 30 per cent acidic foods, you'll create an environment in your body that is optimal for health and physical exercise.

Find out what foods are allowed in the alkaline diet and why experts are critical of its health claims.

Created by Dr Robert Atkins and popularised in the 1970s, this eating plan is based on the theory that if we limit our carbohydrate intake, our body will begin burning fat for energy.

There are four phases of the diet and sample menus feature protein-rich foods like meat, poultry, seafood, eggs and cheese, along with fats.

We've broken down the pros and cons but the majority of medical experts say the cons of Atkins outweigh the pros.

The blood type diet is based on the theory that the body interacts with foods differently according to your blood type.

It was developed in the mid-1990s by naturopath Peter D'Adamo who created specific diets for each blood type O, A, B, and AB that ranged from a Paleo-style eating plan to a low-fat vegetarian regime.

However scientific evidence does not support the claims of this diet.

The 5:2 diet became popular in 2012 after it featured in a documentary by BBC journalist Michael Mosley.

It advocates for people to fast on two non-consecutive days per week and eat a usual diet on the other five days. (On fasting days, women must limit their intake to 2,100 kilojoules and men to 2,500 kilojoules about one-quarter of the recommended intake for normal-weight adults.)

The jury is still out on the benefits of intermittent fasting, and it's unsuitable for many people.

You might be surprised to learn that the ketogenic or 'keto' diet was first developed in the 1920s to treat children with severe epilepsy who weren't responding to drugs.

To do the keto diet (and become ketotic), you need to limit your carbohydrate intake to around 10-20 grams a day says Monash University's head of dietetics, Helen Truby: "That's like half a slice of bread."

The keto diet is no silver bullet, and available research on the diet for weight loss is still limited.

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More food philosophy than a 'diet' as such, this eating plan doesn't cut out any major food groups.

Vegetables, seafood, and healthy fats (hello extra-virgin olive oil) feature in this diet, along with wine and occasional sweets. Though consumption of red meat is low.

The Mediterranean diet has been linked to improved heart health and reduced risk of diabetes. And, when coupled with portion control, can be an effective tool in weight management.

The Paleo or Paleolithic diet first appeared in the 1970s, but it's received renewed interest over the last few years.

It's based on a pre-agriculture approach to eating, which means meat, poultry, seafood, eggs, fruit and vegetables are in, while cereal grains (including wheat), dairy products and processed foods are out.

Experts say there are some useful messages in this diet, including the need to avoid salt, processed food and most types of alcohol. But there are health concerns about cutting out entire food groups, and eating too much of others.

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Compare popular diets in one place with the help of a nutritionist - ABC News

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