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When 31-year-old Mahaveer realised that he had to get back in shape and shed all the excess kilos for the sake of his family, there was no looking back! Without the help of fad diets or gymming, he lost a massive 21 kilos in a span of just four months. Read on. Name: Mahaveer JainOccupation: EntrepreneurAge: 31 years Height: 5 feet 5 inches

City: Bengaluru

Highest weight recorded: 103 kg

Weight lost: 21 kgDuration it took me to lose weight: 4 months

The turning point: I had tried a lot of things over the years to lose weight and get back in shape, but nothing really worked for me. I was suffering from a variety of medical issues like high blood pressure, high sugar, high cholesterol levels and migraine. I also had weak immunity because of all the extra kilos. However, when in April 2020 my second child was born, I realised that I needed to live a long and healthy life to see my kids and wife happy. Hence, that was the day I decided to lose weight and get back in shape and with the support of my parents, my brothers and my wife, I was able to do it.

My breakfast: I choose anything from a bowl of sprouts, salad, a portion of fruits, poha, idli, dosa etc. I also have a cup of green tea.

My lunch: 2 chapattis with green vegetables

My dinner: I choose anything from curry and brown rice, vegetable sandwich, a bowl of soup etc.

Pre-workout meal: A cup of black coffee

Post-workout meal: My breakfast

I indulge in: I eat Idly Dosa Pulav from my favourite restaurant on my cheat days!My workout: I love trying new things, so my workout routine wasn't fixed. I do everything from walking, jogging, cycling to climbing the stairs. Low-calorie recipes I swear by: I did not go for any fad diets, rather stuck to homemade food. I drastically cut down on my sugar intake and used jaggery instead. I made sure not to skip meals to stay hungry to lose weight.

Fitness secrets I unveiled: I have realised that nothing matters more in life than staying healthy and fit. It took me 31 years for sure, but the realisation will stay with me for a lifetime. How do I stay motivated? Now, since all my medial parameters are under control (sugar, blood pressure, cholesterol etc.), it keeps me motivated to stay healthy and fit.

How do you ensure you dont lose focus? A lot of people got inspired seeing me lose weight which is a great feeling in itself and keeps you focused.

Whats the most difficult part of being overweight? When you are overweight, every little thing is really difficult. While I never used to show it to anyone, but I faced several difficulties when I was unfit. For example, I used to get exhausted after playing with my kids for some time and climbing even two flights of stairs was a task for me.

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Weight loss story: 'I lost 21 kilos in just 4 months without hitting the gym!' - Times of India

Carbs are not the enemy! It may not seem like itespecially with the rise of popular low-carb diets, like ketobut eating carbs is an important macronutrient in one's overall diet andcan help you lose weight. The key is to focus on complex carbohydrates that will make you feel full, instead of simple, refined carbs that will leave you feeling hungrier and hungrier. That's why we put together a list of how to eat carbs and still lose weight.

With these eight strategies in mind, you'll not only be able to not only maintain those weight loss goals, but you'll also put together a few delicious meals along the way. Enjoy pizza? Pasta? A slice of toast in the morning? You can have all of these tasty items on a regularbasis. It's all about what you pair those carbs with and the types of grains you choose to consume.

So if you're looking to eat carbs and still lose weight, we have answers for you right here. And for more healthy eating tips, be sure to check out our list of 21 Best Healthy Cooking Hacks of All Time.

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What's the more diet-friendly pizza: plain cheese or supreme? The answer may surprise you. Turns out adding protein to your pizza can actually support your weight loss goals. That's because rounding out a starchy meal with protein can reduce its Glycemic Index (GI), a measure of how quickly blood glucose levels rise in response to food with a measure of one to 100. Studies suggest the lower the score, the better for weight loss.

Complex carbohydrates like whole grains tend to score lower on the scale. But you can further lower a high-carb meal's glycemic loadand feel fullerby adding protein, which slows down digestion, keeping blood sugar steady. A simple cheese pizza, for example, has a GI of 80, while a fully loaded Supreme pie scores a 36. Adding fat to a meal has the same GI lowering effect, but it also adds far more calories; moreover, a study in The Journal of Nutrition found protein to be 3 times more effective at reducing glucose response than fat. Enjoy your favorite pizza and pasta dishes with lean protein toppingsand stay lean and mean yourself.

Try it yourself with our29+ Best Healthy Pizza Recipes for Weight Loss.

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peanut butter toast strawberries pistachios

Berry good news: Researchers say berries may slow the digestion and absorption of starch. A study in The Journal of Nutrition found eating 150 grams of strawberries (about a cup) with a 50-gram slice of white bread reduced the insulin response 36 percent more than the berry-less bread eaters. A mixture of strawberries, bilberries, cranberries, and black currants was even more effective, lowering the glycemic profile of the white bread by 38 percent. Study authors attribute the results to polyphenols in the berries, and it's good news for you because research suggests a diet containing moderate amounts of low GI carbohydrates is particularly good for weight loss. So, who wants berries?

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fig toast with cups of green tea

Washing down a high-carb meal with a soothing cup of green tea may be a good diet strategy, according to Penn State scientists. Their study, published in the journal Molecular Nutrition&Food Research, found an antioxidant in green tea called epigallocatechin-3-gallate (EGCG), when combined with carbohydrates, can help regulate hunger hormones and a healthy metabolism by lowering blood glucose. Mice fed EGCG and corn starch had a 50 percent greater reduction in blood sugar spikes compared to mice that were not fed the compound. The researchers say one and a half cups of green tea is enough to see the same benefits.

Here's why tea is The #1 Best Thing to Drink If You're Trying to Lose Weight.

4

Is butter a carb? No, but we think Regina George would like this tip. Researchers say enjoying your carb-fest with a moderate amount of monounsaturated fatlike the kind you find in olive oil and avocadoscan help increase satiety and reduce overall calorie intake. But not just any fat will do.

A study in the journal Nature compared the satiating effects of bread served with olive oil (a monounsaturated fat) and bread served with butter (a saturated fat). Restaurant patrons in the olive oil group ate 23 percent less bread than the butter group.

And another study published in Nutrition Journal found similar satiating effects from the heart-healthy fat; participants who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterward.

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You'll slash carbohydrates from your diet by choosing a fresh apple over an apple muffin, but you won't entirely erase the carb count. Believe it or not, all fruits and vegetables include some carbs. In fact, one apple has 34 grams of carbsmore than you'll find in two slices of whole wheat bread! And because juicing removes the satiating fiber from whole fruits, a cup of fresh fruit juice can do more harm than good.

Researchers at the Harvard School of Public Health found that people who consumed one or more servings of fruit juice each day increased their risk of developing type 2 diabetes by as much as 21 percent. And a second study in the journal Nature found liquid carbohydrates to be 17 percent less filling compared with solid carbohydrates. As a general rule: eat, don't drink, your fruits.

Try it yourself with one of our25 Delicious Apple Recipes.

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crispy cod with sweet potato fries in a basket

The dietary boogeyman, nighttime carbs, has a frightening reputation among people trying to lose weight. But there's actually a growing body of research to suggest breaking your "carb curfew" can actually help your diet goals.

One study in the journal Obesity put two groups of men on an identical weight loss diet. Half the group ate their carbs throughout the day; the other half ate the majority of the meal plan's carbs in the evening. The result? The nighttime carb eaters lost 27 percent more body fatand felt 13.7 percent fullerthan those on the standard diet. Moreover, inflammation markers in the nighttime group level decreased by 27.8 percent compared to only 5.8 percent in the standard dieters.

On the flip side, recent research has increased weight loss with linked low-carb, high-protein breakfasts. Consider swapping your morning bagel for an omelet and add a potato to your evening meal.

7

Strange but true: You can gain less weight from a serving of pasta simply by putting it in the fridge. The drop in temperature changes the nature of the noodles into something called "resistant starch," meaning your body has to work harder to digest it. Cold pasta is closer in structure to natural resistant starches like lentils, peas, beans, and oatmeal, which pass through the small intestine intact, keeping you fuller, longer.

One study found that including resistant starch (brown beans) with an evening meal increased satiety hormones by 51 percent and suppressed hunger hormones by 15 percent, as compared to a meal that included a simple carbohydrate (white bread). You don't have to resist carbs, just opt for the resistant ones! Especially The #1 Best Carb To Eat If You're Trying to Lose Weight.

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Breaking a sweat before you break-your-fast could get you into your skinny jeans faster. Why? According to some studies, exercising in a fasted statein other words, before breakfastcan burn almost 20 percent more fat compared to exercising with fuel in the tank.

Why? Once you consume calories, insulin levels rise, which, according to researchers, can suppress fat metabolism by up to 22 percent. Have a bowl of cereal, a Gatorade, or even a small cafe au lait, and your workout goes towards burning off that glycogen. But with nothing in your tank, the burn comes primarily from body fat.

Just make sure to avoid these15 Exercise Mistakes That Are Ruining Your Workout.

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8 Ways to Eat Carbs and Still Lose Weight - Yahoo Canada Shine On

Having polycystic ovary syndrome (PCOS) can affect a lot of different areas of your life. Among other things, PCOS can impact your weight, and a lot of questions come up about the best way to manage PCOS weight gain via your diet. One frequently searched query? Whether the keto diet is a good eating method to help manage PCOS weight gain and other symptoms.

Before we get into that, its important to go over some PCOS basics. PCOS is a health condition caused by an imbalance of reproductive hormones, according to the U.S. Department of Health & Human Services Office on Womens Health (OWH). This hormone imbalance causes problems in the ovaries, which make an egg thats released each month as part of your menstrual cycle. When you have PCOS, the egg might not develop the way it should, or it might not be released during ovulation, according to the OWH.

PCOS can cause a range of symptoms, including irregular periods, infertility, excess hair growth, severe acne, and weight gain, per the American College of Obstetricians and Gynecologists (ACOG). As many as four in five women with PCOS deal with weight issues in conjunction with the condition, ACOG says.

PCOS may be managed with medical interventions like hormonal birth control pills. But lifestyle management, like losing even a little weight, may also help alleviate symptoms, according to ACOG.

And thats where the keto diet question comes up a lot. Heres what you need to know about how the keto diet can impact PCOS symptoms.

Theres a lot to dig into here. People with PCOS often deal with insulin resistance, according to the Centers for Disease Control and Prevention (CDC). This means that the body can make insulin, which helps blood sugar enter the body's cells to provide energy, but cant use it effectively. Insulin resistance increases the risk of developing type 2 diabetes. Insulin resistance can also lead to patches of thickened, velvety, darkened skin, a condition known as acanthosis nigricans, and this commonly occurs with PCOS, per ACOG.

So, how does the keto diet factor in here? The keto diet is an eating plan that focuses on minimizing your carbs and increasing your fat intake to get your body to use fat as a form of energy. People on the keto diet usually have no more than 50 grams of carbs a day, but some keto fans aim to have no more than 20 grams a day.

As you may (or may not) know, carbs convert into glucose (sugar) in the body, and insulin is needed to take that sugar to your cells for energy. Limiting your carb intakelike you would on the keto dietcan help relieve the insulin resistance that can occur as a result of having PCOS, but likely only for the short term, says Scott Keatley, RD, of Keatley Medical Nutrition Therapy. However, building lean body mass (read: muscle) and losing weight will help your body manage insulin resistance over the long term, he says.

There is some evidence that suggests a keto diet in particular can help women with PCOS lose weight and manage symptoms. A small study published in the Journal of Translational Medicine in early 2020 had 14 medically overweight women with PCOS undergo a keto diet. After 12 weeks on the diet, the researchers found that the women had a significant reduction in body weight, the study states, losing an average of 20 pounds and experiencing a reduction in BMI. They also had a decrease in their glucose and insulin blood levels, along with a decrease in the amount of testosterone circulating in their blood. Our results suggest that a keto diet may be considered as a valuable non-pharmacological treatment for PCOS, the study authors concluded.

While a keto diet could help women with PCOS lose weight, it may have even more of an impact than a number on the scale, says Jessica Shepherd, MD, an ob-gyn in Texas. Reducing weight and insulin levels can help some women resume normal ovulation and improved fertility, Dr. Shepherd notesother side effects of PCOS.

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ACOG specifically says that weight loss alone may help regulate your period if you have PCOS, noting that this is true even if you lose a small amount of weight. Weight loss also has been found to improve cholesterol and insulin levels, and relieve symptoms like excess hair growth and acne, ACOG says.

But given that weight loss alone can lead to improvement in PCOS symptoms, its hard to say how much losing weight specifically with keto will make an added impact, says Taraneh Shirazian, MD, an ob-gyn with NYU Langone Health. Weight loss will help a woman with PCOS better metabolize her blood sugarthats what it boils down to, she says. And better metabolism of your blood sugar will theoretically help you ovulate. If you both lose weight so that your body is better able to have better cycles, and are on a diet like keto where your blood sugar is reduced and you keep those levels low, you can lose weight and potentially ovulate.

In general, though, Weight loss and a good, healthy diet is key in managing PCOS, says Christine Greves, MD, a board-certified ob-gyn at the Winnie Palmer Hospital for Women and Babies in Orlando, Florida.

Factoring in all of that, Dr. Shirazian says that considering keto when you have PCOS is probably a good idea.

Yup, theres a chance they can help, too. Low-carb plans tend to focus on low-glycemic foods (that is, foods that are absorbed and metabolized at a slower rate, and cause a slower rise in blood sugar and insulin levels), and thats a good thing, Dr. Shepherd says. Low-glycemic foods will help to maintain stable levels of blood insulin, thus improving the bodys utilization of glucose, she explains.

Plenty of women with PCOS have lost weight on a low-carb diet. Lisa Hasselbeck previously shared with WH how she lost 118 pounds on a keto, and that her weight loss helped her manage symptoms of her PCOS.

Madi Wilson said she lost about 100 pounds on a low-carb diet after she was diagnosed with PCOS. And Jen Wagner says she lost 100 pounds of excess weight due to PCOS on a keto diet and modified low-carb diet.

In general, Dr. Shirazian says, A low-glucose, low-carb diet should help women with PCOS.

Technically, you could jump on the keto train on your own to see how it impacts your PCOS and weight. But experts say its not a bad idea to speak to a medical professional before diving in. Every woman with PCOS should touch base with their doctor, just in case they have issues, Dr. Shirazian says.

Consulting a nutritionist, if you can, can help you figure out any nutritional deficiencies you might be experiencing, and how to find the right diet that can help you meet your goals, Dr. Shepherd adds. It may be that a keto diet or other low-carb diet would be a good fit for you, or they may recommend something you havent even thought of.

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Is The Keto Diet Good For PCOS? Benefits Of Low-Carb Diet For PCOS - Women's Health

My name is Glori Boyd (@losing_glori), and I'm 37 years old. I have lived in northwest Georgia my whole life, and I currently work as a deputy tax commissioner. I do 16:8 intermittent fasting, eat within my net carbs, and walk 10,000 steps a day. I've now lost 96 pounds.

I have always struggled with my weight, even in my elementary school days. I remember having to wear sweatpants with elastic waists because my mother couldnt find jeans or cute little girl pants that fit me.

I continued to have issues with my weight into my adolescent and teen years and beyond. I made fun of myself and made light of my weight to my friends before they had a chance to poke fun at me. And even in my adult life, my weight has gone up and down. Whenever I lost weight, it always went right back up, and even higher than before. At 27 years old, I found myself at the heaviest I had ever been, at 324 pounds.

The thing was, I had no problems with my health despite my weight issues. That was the case until I was about 28. At that point, I was married and had a son who was almost 4, and my husband and I decided we wanted to try for one more child. But I discovered that I dealt with polycystic ovarian syndrome (PCOS), which can cause weight gain and also lead to fertility issues.

My husband and I tried for a year and a half to have another child with no luck.

I didn't listen to the doctor's orders at the time. But through a lot of prayers, tears, and patience, I finally conceived twins in 2012. While pregnant, I was diagnosed with gestational diabetes.

Thankfully, I listened to my doctors orders that time around and was able to overcome it with diet changes at their guidance. I lost 50 pounds while pregnant with the twins, and they were born healthy. However, trying to get back to my normal lifestyle with two newborns and a 5 year-old, I gained all my weight back, plus some.

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My husband was to preach a weekend revival, and I was to host a womens conference. The three plane rides to get there, countless hours of layovers, and the four-hour car ride to the mission field were excruciating. At that point, I weighed 294 pounds. My body just couldnt go anymore. My feet and legs were swollen and numb and I was out of breath. When we returned, my legs, up to my knees, felt numb for days. I knew I had to make a change.

While in Kenya, I lost my first 11 pounds due to the difference in what I was eating there and all of the physical activity we were doing. This jump-started my motivation, and I just kept going on this journey.

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When I returned home from Kenya, I kicked my weight loss efforts into high gear. I started to eat a low-carb diet with lots of green, fresh veggies, plenty of protein, and I drank lots and lots of water. I started an Instagram account for accountability, and I began to learn about lots of new eating methods and tweaks like intermittent fasting (IF).

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The 16:8 fasting schedule works best for me. I fast for 16 hours (7 p.m. to 11 a.m.), only drinking water during my fasting period and the occasional black coffee. I eat during an eight-hour window (11 a.m. to 7 p.m.), and I try to maintain a 1,500 calorie goal.

I also calculated a healthy amount of net carbs for my lifestyle and goals, and I do my best not to exceed 70 to 80 net carbs per day. I still treat myself to pizza, cake, chips, pasta, bread, and fries occasionally. I do not deprive myself from the foods I loveI am just more mindful of my choices and portion control.

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Dessert: I enjoy Halo Top ice cream. I also love sugar-free Cool Whip with sugar-free chocolate morsels. Fiber One bars never fail me when Im having a sweet tooth craving either.

I have not started a regular workout routine yet, but I try to walk 10,000 steps per day. When I move more, I can definitely see huge differences in my results and how I feel.

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These three changes made the biggest difference in my weight loss results.

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I also looked to my faith to help me on this journey, since my journey started while doing mission work. I started researching scriptures to help me, and my favorite is found in Corinthians 10:31, Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.

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I have energy that I didnt have before. I play with my kids and I go on walks with my husband. I used to worry if Id fit on amusement park rides, and I dont have that fear anymore. There is so much freedom in living a healthy lifestyle and getting your weight under control.

At first, the thought of how much weight you need to lose may be daunting, but just take it one day at a time, one step at a time, and one pound at a time. Set small goals for yourself along the way. You will look back on your journey and be amazed at what you have accomplished. I speak from experience: I am so proud of my journey, both the struggles and the triumphs.

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I Figured Out My Daily Net Carbs And Did A 16:8 Intermittent Fasting Diet To Lose 96 Lbs. - Women's Health

If you want to boost your immunity, lose weight, and be all-around healthier, you may be considering switching to a plant-based diet, but the question is: Where to start?Luckily, whenyou find reliable experts and resources it makes the transition not only easybutenjoyable. With these nine tips on how to start a healthy plant-based diet, you will ease into it, save money at the supermarket, and feel full while eating healthy, nutrient-dense foods.

Everyday Health, an online publisher with the mission to inspire and enable wellness, recentlyhosted a panel of experts on everything there is to know about starting a plant-based diet. The three experts included.Dr. David L. Katz, Preventive Medicine specialist,Marisa Moore, Registered Dietician Nutritionist and Lucy Danziger, Editorial Director of The Beet.Each of them offered easy, helpful advice about how to start your plant-based eatingjourney, including where to get your protein andthe importance of fiber in your diet Here is everything you need to know about starting a plant-based diet and loving it.

A plant-based diet is as cheap as you make it and can even be done on a strict budget says Marisa Moore, RD. Her advice: Take the time to plan your meals and how to maximize the groceries you are buying. "The best thing you can do is buy in bulk," says Moore. Buying in bulk also means you can make your meals in bulkandthen refrigerate what you don't eat right away and use it throughout the week or even freeze it for the following weeks.Use the bulk items, such as peas, chickpeas, beans and turn them into soups, veggie burgers or dips."

She also pointed out that canned beans are typicallya littlemore expensive, so decide if you would rather spend a little more to save timeyou can do that too. If you're on a strict budget, you can either save time or save money, but that's usually the trade-off.

Moore's advice is to shop seasonally and be flexible about the produce you eat from week to week, because not only is what's in season cheaper but the nutrients are higher when the produce is local and in season.If you prefer out-of-season produce, head straight to the frozen section since frozen fruits and vegetables have almost the same nutrients as fresh, but the price tag of frozen foods ischeaper than buying them fresh and out of season.

Americans aren't eating enough fiber, even if you are meeting the recommended daily allowance (that the USDA has advised us to eat, which is five servings of fruits and vegetables a day, or about 25 grams for women and39 grams for men, says Dr. Katz. His recommendation is to see that as a lower limit and try to well exceed it for your healthiest results. Fiber is also filling and gives you a better chance of staying on track if weight loss is the goal, he adds. "Eating [the RDA] recommendation is actually the minimum amount of fiber you should be getting daily: Eat more fiber than the entry-level," and shoot for 7 to 9 servings a day, says Dr. Katz. Actually, it's not just about the fiber in these fruits and vegetables, but also the phytochemicals and antioxidants that come with the fiber. So when you get all those fruits and vegetables you are also getting the micronutrients -- some of which don't even have a name but we know are good for your body and provide the necessary nutrients to feel your best.

Pulses, which are basically the family of legumes that we think of as beans and lentils and chickpeas and peas, are great sources of protein, fiber, and iron in a plant-based diet, says RD Moore. "Even if you aren't a fan of all pulses, make sure to get creative with the ones you do like, such as lentils, and explore different spices and herbs," recommends Moore. Here is a list of the top 15 legumes with the most protein per serving.

To make legumes more interesting, Moore suggests you add seasoning in the form of spices. "The spices and herbs you use add another level of nutritional benefits, such as antioxidants and anti-inflammatory properties," she says. "Take a minute to compile your grocery list and make sure there is a variety of plants, spices, and herbs on it." Turmeric is one such highly beneficial spice but there are several with health benefits that help to lower inflammation. As for lentils, Moore adds that there are several types and if you want variety in your food, you can try any number of lentil varieties to make soups, stews, salads, and more, and never get bored.

The point of going plant-based is not to add dairy-free ice cream or potato chips to your diet and call yourself plant-based. Instead, fill your plate with as many fruits, vegetables, seeds, nuts, and whole grains, says Danziger. "You want to buy as fresh as possible and choose anything that looks as close to the way it looked when it grew in the ground," she adds."It's important to buy whole grains that are as unprocessed as possible, such as wild rice quinoa or barley because when it gets processed is when it loses all its nutrients."

A high-fiber diet high in fruits and vegetables has been linked to lowering your risk of disease. Dozens of recent studies have shown a diet high in plant-based whole foods lowers the risk of all diseases, such as heart disease, cancer, diabetes, and more, Danziger points out.

Fiber helps develop a healthy gut, and what happens in your gut, ultimately affects your whole body, which is why everyone is obsessed with probiotics and the microbiome. "Even if you dont cut out all animal products, start your meals with a big green salad filled with legumes, lentils, edamame, avocado, and quinoa," Danziger recommends.

A loaded vegetable salad will fill you up and you won't even want what you might have eating for lunch on days before you went plant-based such as the chicken salad or the dinner you used to think of as a normal protein source like steak. The more you fill up on plant-based high-fiber foods the less you want those animal products that are full of unhealthy saturated fat. The high-fiber salad will keep you full and help kickstart digestion and a healthier gut, which actually leads to disease prevention.

When you go plant-based you usually are trying to be healthier.Avoid processed foods that are sealed in the bag. Potato chips are one of the most processed foods in the supermarket. Instead of heading down the junk food aisle, head over to the produce aisle and grab potatoes. Danziger suggests cutting a potato in thin slices, bake it and you have a healthier potato chip. "That will allow it to keep more of the minerals that the potato absorbed in the ground.

Eating a balanced diet doesn't mean counting calories or weighing your food the way some diets used to require. Rather, fill your plate with nutrient-dense whole foods such as dark leafy greens and vegetables, whole grains and legumes, andeat until you are full. Eating more foods rich in nutrients, such as broccoli and beans, allows you tofeel fuller faster, therefore eating fewer calories overall, says Dr. Katz.

When assessing the quality of the food you eat, remember, that you don't need animal products to get protein since the cow was able to get everything it needed from a plant-based diet. So we also can survive quite well on a plant-based diet. The protein in the foods we eat comes to us from plant-based foods like vegetables. "Ifwe are what we eat, then thefood that we eat is also what they eat,"explainsDr. Katz. By simply shifting to a more whole foods diet, you are eating a more optimaland balanced diet and skipping the animal fat which is what causes heart disease.

Switching to a plant-based diet means being more aware of the vitamins and nutrients in your food and making sure you get enough of the essential vitamins that can be scarce on a plant-based diet. Certain vitamins likeiron, B12, and Omega-3 fatty acidsaremore available when eatinganimal protein. When meat and fish are cut out of your diet, you need to either eat whole foods that are rich in these vitamins or take supplementssays Moore, the RD. You can still get these nutrients on a plant-based diet, but you need to eat a greater amount of these vitamin-rich foods to ensure you are meeting your daily needs.

Great sources of B12 include fortified grains and nutritional yeast. You can reach your Omega-3 daily goals by eating hemp seed, walnuts, microalgaeor flaxseeds. A nutrient-rich diet means combining your foods in a creative way, Moore suggests. "Add iron-rich foods like spinach with Vitamin C foods [like tomatoes] to boost your iron absorption."

As important as insoluble fiber is, since it's the fiber that helps move food through your intestines, you should also prioritize soluble fiber as well since it's the fiber your body can break down into the food. Foods high in soluble fiber include dried beans, oats, barley, apples, peas and potatoes, and more. "Soluble fiber slows the entry of fats and sugars into the body," says Dr. Katz, "while stabilizing hormonal regulation of immune system response." That means if you eat pasta without soluble fiber, your insulin will spike [which you don't want], but if you add peas to your pasta, it will blunt the spike and optimize the immune system response [which you do want]. The wider variety of fiber in your diet by adding fruits and vegetables, seeds, and nuts, the more antioxidantsin your body, which also boosts immunity.

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9 Tips on How to Start a Healthy Plant Based Diet From Experts - The Beet

Intermittent fasting is quite a fad these days. From celebrities to silicon valley CEOs - everyone is trying their luck with intermittent fasting.

What does it mean?

You fast for anything between 12 to 18 hours a day, and eat only in the remaining window. Intermittent fasting is being pitted as the elixir for a long lifespan.

A new study has found that intermittent fasting does not even help you lose weight to begin with.

From Instagram influencers to actors Hugh Jackman and Jennifer Aniston, everyone is a fan. As the name suggests intermittent fasting is about eating in intervals. For example, you eat for 8 hours a day and fast for the remaining 16.

In return, you are promised weight loss, a healthy heart, lower insulin resistance, reduction of inflammation, and a longer lifespan.

What makes intermittent fasting a hit is the fact that in the 8 hours of eating, you are allowed to eat anything.

A lot of people are taking up this challenge.There are apps helping people monitor their fast. In 2019, intermittent fasting was the top-trending diet search on Google.

However, a study has found that intermittent fasting does not help you lose weight. Led by a cardiologist from the University of California, San Francisco, he and his team recruited 116 people who were either overweight or obese, and divided them into 2 groups.

One ate at random times within a strict 8-hour window, and the other group ate at normal meal times. The group that was intermittent fasting lost an average of 2 pounds over 12 weeks. The group that was not intermittent fasting lost 1.5 pounds.

Researchers said this difference was not statistically significant.

To top that, some of the people who were fasting lost more muscle mass. A 2018 study found no significant difference between intermittent fasting for 50 weeks and following traditional diet with restricted calories.

A cardiologist who studied intermittent fasting experimented with it for 7 years.

But there are others who have lost weight. The list includes Chris Pratt, Kourtney Kardashian, Vanessa Hudgens and Scarlett Johansson.

People began adapting intermittent fasting after several studies showed results on mice. If mice lost weight, could humans be far behind?

Go here to read the rest:
Does intermittent fasting really work? - WION

Backstreet Boys member AJ McLean got candid about his physical transformation since joining season 29 of Dancing with the Stars and how much weight he has lost.

As season 29 of Dancing with the Stars continues, celebrity contestant AJ McLean has not only improved his dancing skills but has undergone an epic body transformation that has left his fans in awe.

McLean, whose partner is DWTS pro dancer Cheryl Burke, recently opened up about his journey in the dancing competition duringan interview with US Weekly.

The Backstreet Boys member noted that he had shed about 3.6 kg, losing almost 0.45 kg every week since he began training for the dancing show.

Burke, who joined him in the interview, noted that she has always urged her partner to eat. However, he claimed that he eats wellbut somehow still keeps losing weight every week.

McLean explained that he takes breakfast, after which comes a little portion of lunch and then dinner, but still he keeps losing weight. Talking about how the competition can immensely affect the body, Burke said:

I dont think people understand though how many calories [you burn]. Its not just you running on a treadmill [while training], so you end up burning way more calories.

For the 42-year-old singer, getting fit didnt start during Dancing with the Stars as he confirmed that he began working out to lose weight as early as March. By September shortly before he was announced as part of the cast, he had dropped a whopping 6.8 kg.

He unveiled his epic weight loss in a side by side photo of his before and after on Instagram. In the post, McLean was seen on the left looking fleshy while wearing a white v-neck and on the right looking fit in a white singlet. In the accompanying caption, the father-of-two wrote:

The transformation is unrecognizable and I couldnt be happier. Still got a way to go but now that Im dancing like I never have before its coming.

Fans may recall that the singer was announced as the second celebrity to join season 29 of DWTS in August. During an interview to discuss the announcement, McLean who has daughters Ava Jaymes, 7, and Lyric Dean, 3, with his wife of nine years, Rochelle, disclosed that his family was thrilled.

He also spoke about discussing the competition with his bandmate Nick Carter, who was the first runner up for season 21.McLean isnt the only celebrity who has undergone an epic weight losswhile participating in Dancing with the Stars.

Singer Lauren Alaina lost 9kg as well as former White House press secretary, Sean Spicer. Property Brothers star, Drew Scott, actress Sasha Pieterse, Olympic figure skater Tonya Harding and reality star Amber Rose are part of the long list.

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AJ McLean's Body Transformation since Joining DWTS How Much Weight Has He Lost? - AmoMama

Weight gain is a common problem after pregnancy. Almost every woman has to face this situation. However, a good diet, which has good calorie intake, can aid in weight loss. Actually, a mothers body needs nutrients after giving birth to a baby, which helps keep them healthy. There are many things from which nutrients are obtained. Such as- fresh fruits and vegetables, dry fruits, etc. If you are also struggling with weight gain after pregnancy, then eat walnuts. This will not only help in reducing your weight, but it will also remove many other problems of the body.

Walnuts are a diet that helps in post-pregnancy nutrition. It contains a large source of antioxidants, protein, and omega-3 fatty acids. It is also considered beneficial for the heart and brain.

Consumption of walnuts can also increase weight because it is rich in fat and calories, but if consumed properly, it can also help in weight loss. It can help reduce fat by being fiber-rich. For this, soak walnuts and leave it overnight and eat 2-3 grains in the morning. You will get benefit from this.

Consuming walnuts during pregnancy can also be beneficial. The fatty acids, vitamins A, E, and B-complex found in it can help in the mental development of the infant. It is also rich in iron and calcium, which can prevent anemia.

Consuming walnuts can relieve stress and sleep problems. It contains plenty of nutrients like vitamin B6, tryptophan, protein, and folic acid, which can help relieve stress. Since there is sometimes a problem of falling asleep during or after pregnancy, the consumption of walnuts can relieve this problem.

Disclaimer: The Information and notifications given in this article are based on assumptions. newscrab.com does not confirm these. Contact the concerned specialist before implementing them. Comment for the questions related to this news and tell us to read such news, do not forget to follow us thank you

NEWSCRAB

Born to a PIO businessman, Parmesh loves travelling and writing about everything related to technology, entertainment, sports and business. He is from Istanbul and loves his Falafels and Hummus. Parmesh also has an expensive taste in wine and writes for various food magazines in Europe.

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Eat this one thing to lose weight after pregnancy, it is beneficial for health - OBN

Inspired by her familys Ghanaian roots, Jala Cosley 22 started African Twist, an online business that sells traditional waist beads and other accessories.

For me, being born in the United States, I feel like Ive always [tried to] integrate African culture [into my style], Cosley said.

While waist beads, like the ones from African Twist, can be worn as a fashion statement, Cosley said they hold symbolic value as well.

In West Africa, waist beads are a big thing, Cosley said. They symbolize purity.

Cosley said they can also be used to track weight by monitoring the fluctuation in waist size.

Basically, say you gain weight, the waist beads dont stretch, Cosley said. Theyre not an elastic, so theyll rise [if you gain weight,] or if you lose weight, theyll lower.

Since launching the business, Cosley has expanded and started making anklets, bonnets and earrings. Prices for different items vary, but waist beads range in price from $18-25.

Other people, theyll sell [waist beads] and theyll be so expensive and then you break them and its like, Oh no, said Autumn Richardson 22, Cosleys friend and loyal customer. But [Cosleys] are actually durable and not super expensive, which is awesome.

According to Cosley, traditional waist beads are threaded on a cotton string and tied around a womans waist. She threads her glass beads on a metal wire to make sure they are durable. She will also customize a strand to a particular order. Cosley adds a metal clasp so that the beads can be removed and changed on a regular basis instead of having to be cut off. This way, they can match any outfit.

Cosley said that making a strand only takes 15-30 minutes and is actually a stress- reliever for her.

Many people think its so tedious and crazy to put all of those tiny beads on the string, Cosley said. But I personally find it really relaxing.

Cosley said she has made waist beads for her and her friends since she was in high school, but when more people started asking for them, she decided to start her business. Cosley has been operating for six months and is glad to have found a way to help people express and celebrate African culture.

I think its something that people should really try, especially if they want to show their Black or African pride, something that they can definitely show in a small way, Cosley said.

Richardson said that she has been wearing waist beads since she was 16 and has learned a lot because of them.

Once you get into it, you can actually learn about the cultural background and why people wear them, Richardson said. Thats where its kind of enlightening.

Asia Whittenberger 22, another one of Cosleys customers, said she wears waist beads for weight awareness. However, because she is not a Black woman, she thought carefully about her decision to wear them.

I dont have African roots, so in buying them I had to think about cultural appropriation, Whittenberger said. I came to the conclusion that Im not wearing them to be trendy or to show it off to people. Im wearing it for my own personal reasons.

Even though it is early on, Cosley is excited about whats in store for African Twist.

[The goal] is to see where God takes me, Cosley said.

Whittenberger said that she is proud to support African Twist and is excited to see how much it has expanded in the past few months.

Not only is she my close friend, but [supporting her] is supporting a small Black owned business, which is very important, Whittenberger said.

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Student starts business selling traditional African waist beads - The Hawk

Intermittent fasting has emerged as one of the most-hyped diet trends in recent years but, to date, there have been almost no human studies evaluating the practice. Now, a study in JAMA Internal Medicine provides some insight into whether intermittent fasting helps people lose weight.

Cheat sheets: Evidence-based medicine 101

For the study, 116 participants who had a body mass index (BMI) that categorized them as overweight or obese were randomly assigned to one of two groups. In one group, researchers instructed participants to follow a time-restricted eating (TRE) plan, under which they were told that they could eat whatever they wanted between 12:00 p.m. and 8:00 p.m., but they couldn't take in any calories between 8:00 p.m. and 12:00 p.m. the following day.

For the other group, which the researchers called the "consistent meal timing (CMT) group," researchers instructed participants "to eat three structured meals per day," according to the study. The researchers also allowed the CMT group to snack between meals if they desired.

The researchers did not provide either group with recommendations for caloric or nutritional intake or physical activity. Each participant received a Bluetooth-connected scale, which the researchers used to track the participants' weight and calculate participants' BMIs.

After 12 weeks, the researchers found that participants in the TRE group lost an average of about two pounds, while those in the control group lost an average of about 1.5 poundsa difference that the researchers said was not "statistically significant."

The researchers also found no significant difference between the two groups when it came to changes in whole body fat mass, lean mass, or cardiovascular health markers, including systolic and diastolic blood pressure.

However, the researchers found that participants in the TRE group appeared to have lost more muscle mass than those in the CMT group, though Ethan Weiss, a cardiologist at the University of California-San Francisco and lead author on the study, said that finding wasn't definitive and requires more research.

The researchers wrote that the results of their study are "consistent with a prior study demonstrating that a recommendation to skip breakfast does not affect weight outcomes in patients trying to lose weight." Further, they noted that their findings "contradict previous reports describing the beneficial effects of TRE on weight loss and other metabolic risk markers."

Weiss said he believes the so-called "placebo effect" may have led to both groups losing weight, as people often will pay closer attention to their diets when they're enrolled in a nutrition study. He added that, overall, people should be skeptical of the findings generated by any nutritional study on weight loss that does not include a control group (as does this latest study).

And Weiss added that he's not yet ready to give up on intermittent fasting, which he previously practiced. Weiss said his study had participants skip meals in the morning, but it did not study the effects of skipping meals at night, and he theorized that there may be benefits to practicing intermittent fasting at different times of the day.

But Weiss said he won't be recommending intermittent fasting to his patients for the time being. "Just losing weight alone doesn't mean good things are happening for your health," he said (Farr, CNBC, 9/28; Monaco, MedPage Today, 9/28).

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Does intermittent fasting work? Here's what a new study reveals. - The Daily Briefing

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