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However, she quickly added, Maintaining weight loss can get easier over time. Over time, less intentional effort, though not no effort, is needed to be successful. After about two years, healthy eating habits become part of the routine. Healthy choices become more automatic the longer people continue to make them. They feel weird when they dont.

On the other hand, perfection is not realistic and can be self-defeating, Dr. Phelan said. Successful maintainers know there will be lapses. But they also know they can recover from lapses and how to get back on track. They accept slips and dont engage in black-and-white thinking like I was bad, an attitude that is self-defeating. Rather, they know there will be ups and downs, and they have a plan for coping with lapses thats empowering.

A personal example from one who lost a third of her body weight and kept it off for half a century: I anticipate and plan for the times when I expect to be confronted with culinary largess. Im a little more abstemious beforehand, enjoy the indulgence and get back to normal the next day.

Rather than constant deprivation and self-denial, I practice moderation. The studys co-author, Gary Foster, who is chief scientific officer for WW, explained that in the WW program, Everything is on the menu. Fad diets are overly restrictive, which dooms them from the onset. We advocate moderation, were anti-dieting. People have to find habits and routines that make long-term weight loss sustainable.

And as many of the successful weight maintainers in the study reported, time and practice have permanently modified what I find appealing, so I rarely feel deprived and have less need to exercise self-denial all the time. I do admit, though, that Im less good at ignoring cravings than many in the new study are. Im more likely to give in but control the amount I consume.

What I may be best at is monitoring my weight. I weigh myself every day and keep within a range of two or three pounds. Nearly all the successful maintainers in the study weigh themselves weekly or more often, which makes it easier to self-correct before the numbers on the scale rise significantly.

Dr. Foster said, Whats on your mind is as important as whats on your plate. Weight management is something you do for yourself because youre valuable, youre worth taking care of.

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How to Lose Weight and Keep It Off - The New York Times

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March 2020 has already reserved a dubious position for itself in history. As each one of us comes to terms with the coronavirus reality were all suddenly faced with, each cough, sneeze, ache, and pain is being placed under a microscope. Self-isolation has quickly become the name of the game in terms of containment, so in many ways, it really doesnt matter if youre feeling sick at this particular moment. Its still imperative that you stay home and avoid contact with others.

That being said, a new study is making a pretty strong case that now is not the time to try out a keto diet while you binge Netflix and dust off Monopoly to pass the time. Researchers in Australia have found compelling evidence across social media that a ketogenic diet can cause several flu-like symptoms during the first few weeks. Common symptoms of the keto-flu include fatigue, nausea, lack of energy, body aches, dizziness, faintness, and heart palpitations. Quite a few of those symptoms are also associated with Covid-19.

Right now everyone is on edge, its impossible not to be considering the situation were all in. Adding extra stress to your body, and possibly wrongly convincing yourself youve come down with Coronavirus because of a recent keto regiment isnt a good idea right now. There will be plenty of time to work on our summer appearances once this ordeal is under control and in the rearview mirror.

Keto-flu symptoms usually appear quickly after starting the diet, peaking within seven days and then disappearing over the coming weeks.

The keto diet, or a high-fat & low-carb approach to eating, has quickly become among the hottest fitness trends in recent years thanks to its relatively quick results when it comes to burning fat. Moreover, keto diet proponents believe it can also strengthen ones memory and even help fight diabetes or cancer.

The keto-flu itself isnt exactly breaking news, many dieters have reported a variety of adverse bodily reactions when first trying out a ketogenic diet. So, in an effort to attain authentic first hand accounts of the keto-flu, this studys authors took a novel approach. They searched through 43 online forums (social media posts & platforms) that mentioned the keto-flu and put together 101 written accounts of relevant symptoms, their severity, and their duration.

The experiences of symptoms by many people strengthens the evidence for side-effects following the initiation of a ketogenic diet, says Dr. Emmanuelle Bostock of the Menzies Institute for Medical Research of the University of Tasmania, in a press release. These consumers have the most immediate experience of effects and side-effects and many choose to report and share these in online forums.

We focused on social media because of its widespread use for discussion of health topics, which makes it practical to harness the experience of people who have tried the treatment in question, Dr. Bostock continues. In the present study, we responsibly and respectfully used public domain online forum posts and analyzed their content to produce new insights into side-effects of the ketogenic diet.

Just like prior research had found, social media users complained of multiple symptoms; headaches, difficulty concentrating, stomach problems, and even classic flu-symptoms (sneezing, stuffy nose). Most of the time users reported more than just one of these symptoms.

If you find yourself wondering if youre dealing with a keto-flu or legitimate coronavirus symptoms, the keto-flu is not known to cause an increase in body temperature. So, that appears to be a sure-fire way to make a distinction.

To be clear, in a vacuum the keto-flu really isnt anything to stress out about. Its just how many peoples bodies react to switching over to a keto diet. All things considered, the symptoms are relatively mild and disappear, in most cases, within two weeks.

Beyond the keto diet, and even Covid-19, this set of research is especially interesting because it illustrates just how helpful social media can be in regards to conducting research. In all likelihood, well see more and more studies using social media to aid in data collection efforts and first-hand accounts.

Normally the keto-flu is just a bump in the road on ones fitness or weight-loss journey, but these days life is anything but normal. Many of us already have hypochondriac tendencies, often exacerbated by frequent visits to WebMD, and the coronavirus is amplifying the anxiety. With all of this in mind, the added strain that a new keto-diet can put on the body, coupled with the possibility of worrying flu-like symptoms appearing, make it a venture not worth taking right now.

The full study can be found here, published in Frontiers in Nutrition.

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This trendy diet will not help you during the Coronavirus pandemic - Ladders

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3 Tested Ways to Achieve High Work Performance and Deep Thinking

My wife and I just had our firstborn child, so figuring out how to maintain high performance while on limitedsleep makes a ton of sense for me right now (there isnt enough coffee in Starbucks to keep me caffeinated).Andwhile we all want to walk around like Bradley Cooper in Limitless, operating at stunningly efficient levels in a state of total human optimization, the reality is, well, were human.

Everybody knows that great habits lead to better results if you're looking to change your habits. That means getting a good nights rest, eating healthyand having a positive attitude. Habits are important, given that 69 percentof American adults say that health care is a significant source of stress, according to a November 2019 survey by the American Psychological Association. Moreover, 56 percent reporting beingstressed over the nations political climate. Americans also dont get enough sleep. A 2018 survey by National Sleep Foundation found that only 10 percentof U.S. adults prioritize sleep over other daily activities. For people who have excellent sleep health, 90 percentsaid they are very effective each day.

A nutritious diet, ample rest and a positive outlook are what remindus thatwe can determine ourquality of life more than external stimuli or events beyond our influence. Here are ways to boost your performance at work and life in general.

Speaking of Limitless, increasing numbers ofpeople are taking supplements to ensure their mind and body can accomplish more. Smart drugs, or nootropics, are particularlypopular among individuals who seek an edge in daily performance. The global dietary supplements market will grow 7.8 percentannually to $195 billion by 2025, according to Grand View Research, and North America leads the way as the largest market for these products. The market is driven by the hectic work schedules among working individuals coupled with fluctuations in diet intervals, according to the firms May 2019 report.

As we all know, a full day requires concentration, dedication and nutrition.AsMau Pan, co-founder of Nuoptimal, explains,Nootropics can be the catalyst to achieving greater productivity and happiness in your daily life. When taking the right combination of ingredients, they can boost work output and even promote long-term brain health." I agree.

Planning how you spend time leads to better results. More importantly, youre less likely to get overwhelmed by a chorus of tasks. Peak performance isnt possible when youre interrupted by emails, texts and social-media notifications.I like the Pomodoro Technique for staying on track. Its a time-management strategy created by Francesco Cirillo in the 1980s that uses a timer to break down work into intervals, traditionally 25 minutes in length, separated by short breaks of five-to-10 minutes. My preferred cycle is 40 minutes of work followed by 10 minutes of rest.

Everyone has 24 hours a day, but planning actually increases your productive time. By focusing on important tasks, youre able to reject less impactful and less meaningful activities. Think of it this way: Youre constantly saying no to alternative actions. If you choose unproductive activities, then youre saying no to working, to parenting, to running errands.

A January 2018 study by the University of Minnesota in Minneapolis (UMM) found that workers lose efficiency when they constantly switch from one task to another. Planning your day helps you to focus on the key task at hand until its finished. Our brains process tasks better one at a time, says the study'sco-author, Sophie Leroy, a former faculty member at UMM. Our brain truly tries to keep the interrupted work on our mind so that we dont forget about it.

Related: 7 Steps to Peak Performance in Business and Life

Interruptions lead to a downward spiral of frustrations, stress and ineffectiveness. Multitasking is destroying your ability for long, deep, cognitive thinking.Most of your distractions probably come from your phone and mobile apps, which steal an enormous amount of time, attention and productivity. Ive definitely felt, at times, an addictive tendency towards my phone, and I'm not alone. The average U.S. adult now spends three hours on their mobile devive each day. This study from Behavioral Health compares smartphone distractions to cocaine, suggesting startlingly similar side effects. Let that sink in.

This sounds somewhat counterintuitive, butI do enjoy a handful of mobile apps that help me focus and stay productive. Brain.FM is a cool one that gives you music that helps you focus, stay productive or sleep. Freedom is another one I like that lets you block any appor site that is a distraction.

The more time you spend on distractions, the less time youre spending on constructive acts. Dont let your smartphone make you dumb. Remove unnecessary apps so you can declutter your day and streamline your life, anddelete all notifications. And when working, set your phone to airplane mode.

Id love to hear your tips. Give me a shout on Twitter @andrewmedal.

Related:3 Tested Ways to Achieve High Work Performance and Deep ThinkingA Former Editor of 'Cosmopolitan' On Her Secret to (Almost) Infinite EnergyDhvani Bhanushali - The Pop Sensation and Million View Queen

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3 Tested Ways to Achieve High Work Performance and Deep Thinking - The Advocate

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The coronavirus presents many uncertainties, and none of us can completely eliminate our risk of getting COVID-19. But one thing we can do is eat as healthily as possible.

If we do catch COVID-19, our immune system is responsible for fighting it. Research shows improving nutrition helps support optimal immune function.

Micronutrients essential to fight infection include vitamins A, B, C, D, and E, and the minerals iron, selenium, and zinc.

Heres what we know about how these nutrients support our immune system and the foods we can eat to get them.

Read more: What is a balanced diet anyway?

Vitamin A maintains the structure of the cells in the skin, respiratory tract and gut. This forms a barrier and is your bodys first line of defence. If fighting infection was like a football game, vitamin A would be your forward line.

We also need vitamin A to help make antibodies which neutralise the pathogens that cause infection. This is like assigning more of your team to target an opposition player who has the ball, to prevent them scoring.

Vitamin A is found in oily fish, egg yolks, cheese, tofu, nuts, seeds, whole grains and legumes.

Further, vegetables contain beta-carotene, which your body can convert into vitamin A. Beta-carotene is found in leafy green vegetables and yellow and orange vegetables like pumpkin and carrots.

B vitamins, particularly B6, B9 and B12, contribute to your bodys first response once it has recognised a pathogen.

They do this by influencing the production and activity of natural killer cells. Natural killer cells work by causing infected cells to implode, a process called apoptosis.

At a football match, this role would be like security guards intercepting wayward spectators trying to run onto the field and disrupt play.

B6 is found in cereals, legumes, green leafy vegetables, fruit, nuts, fish, chicken and meat.

B9 (folate) is abundant in green leafy vegetables, legumes, nuts and seeds and is added to commercial bread-making flour.

B12 (cyanocobalamin) is found in animal products, including eggs, meat and dairy, and also in fortified soy milk (check the nutrition information panel).

When your body is fighting an infection, it experiences whats called oxidative stress. Oxidative stress leads to the production of free radicals which can pierce cell walls, causing the contents to leak into tissues and exacerbating inflammation.

Vitamin C and vitamin E help protect cells from oxidative stress.

Read more: Coronavirus: it's time to debunk claims that vitamin C could cure it

Vitamin C also helps clean up this cellular mess by producing specialised cells to mount an immune response, including neutrophils, lymphocytes and phagocytes.

So the role of vitamin C here is a bit like cleaning up the football ground after the game.

Good sources of vitamin C include oranges, lemons, limes, berries, kiwifruit, broccoli, tomatoes and capsicum.

Vitamin E is found in nuts, green leafy vegetables and vegetables oils.

Some immune cells need vitamin D to help destroy pathogens that cause infection.

Although sun exposure allows the body to produce vitamin D, food sources including eggs, fish and some milks and margarine brands may be fortified with Vitamin D (meaning extra has been added).

Most people need just a few minutes outdoors most days.

People with vitamin D deficiency may need supplements. A review of 25 studies found vitamin D supplements can help protect against acute respiratory infections, particularly among people who are deficient.

We need iron, zinc and selenium for immune cell growth, among other functions.

Iron helps kill pathogens by increasing the number of free radicals that can destroy them. It also regulates enzyme reactions essential for immune cells to recognise and target pathogens.

Zinc helps maintain the integrity of the skin and mucous membranes. Zinc and selenium also act as an antioxidant, helping mop up some of the damage caused by oxidative stress.

Iron is found in meat, chicken and fish. Vegetarian sources include legumes, whole grains and iron-fortified breakfast cereals.

Zinc is found in oysters and other seafood, meat, chicken, dried beans and nuts.

Nuts (especially Brazil nuts), meat, cereals and mushrooms are good food sources of selenium.

Read more: Health Check: should I take vitamin C or other supplements for my cold?

Its true some supermarkets are out of certain products at the moment. But as much as possible, focus on eating a variety of foods within each of the basic food groups to boost your intake of vitamins and minerals.

While vitamin and mineral supplements are not recommended for the general population, there are some exceptions.

Pregnant women, some people with chronic health conditions, and people with conditions that mean they cant eat properly or are on very restrictive diets, may need specific supplements. Talk to your doctor, Accredited Practising Dietitian or pharmacist.

Read more: Social distancing: What it is and why it's the best tool we have to fight the coronavirus

And beyond diet, there are other measures you can take to stay as healthy as possible in the face of coronavirus.

Stop smoking to improve your lungs ability to fight infection, perform moderate intensity exercise like brisk walking, get enough sleep, practise social distancing and wash your hands with soap regularly.

Link:
5 ways nutrition could help your immune system fight off the coronavirus - The Conversation AU

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In his latest YouTube video, British bodybuilder and YouTuber Matt Morsiaaka, MattDoesFitnessdecides to try out UFC fighter Conor McGregor's MMA workout and diet, which supposedly includes a strict, 3,500-calorie per day regimen.

According to various sources, McGregor apparently starts his day by stretching and rehydrating, drinking water, and having an Americano coffee. After that, McGregor gets in a 30-minute cardio workout, which includes skipping (aka jump rope), slow jogging, and stretching.

"As if I'm going to do 30 minutes of skipping," Morsia says, as he attempts to jump rope. "I can't skip." So, Morsia decides to run instead. Then it's breakfast time, which consists of avocado, eggs, and apple slices with peanut butter.

"The foundation seems to be raw foodcompletely no processed food, or fast food," he says. Next, his wife whips up McGregor's Peanut Butter Energy Balls for a later snack that consists of flax seeds coconut flour, peanut butter, and chia seeds. Before he can eat them, however, he's off to the gym, where he has a snack of 4 strawberries and an apple. McGregor doesn't take pre-workout, but instead relies on the fruit to fuel him.

The workout starts with 30-second stretches, then moves to 'animal' mobility walks, including a duck walk, horse walk, and a lizard walk. "Conor McGregor does not do this," Morsia laughs.

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Then he's into the actual workout, which includes a bodyweight circuit, 5 sets of each move for 1 minute, which includes: muscleups, pushups, pullups, and air squats. After that, he rehydrates with coconut water and his protein balls, just as McGregor does.

Once he finishes his snack, he's back home and eating again. This time, it's a protein-packed midday meal consisting of chicken with mustard, honey, paprika, and lemon, alongside rice and corn with greens and flaxseeds. "This is a really good meal," Morsia says. "7.5-8 out of 10 meal."

And in true McGregor fashion, Morsia has another snack and cracks open a bottle of McGregor's triple-distilled Irish whiskey called Proper Twelve with some dark chocolate. "I've probably drank whiskey once, so I'm probably not a good gauge," he says. For his last meal of the day, he eats cod, sweet potato, green beans and kalewith a shot of whiskey.

"I'm done and I'm full," he says. "Not a lot of calories, but lots of volume. My stomach is pretty full." His final dessert/snack is yogurt, fruit and nuts. While he was a fan of the diet, the training was a bust, and not likely correct. "The training was terrible," he says in conclusion. "I'm gonna wager the training source was not very reliable."

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Watch This Bodybuilder Review Conor McGregor's MMA Diet and Workout - menshealth.com

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CBS This Morning host Gayle King is renowned for her mastery during stressful interviews and, of late, knowing when to apologize after more awkward exchanges.

The 65-year-old morning show host looks easily ten years younger and thats thanks to her self-care routine thats obviously working for her.

Kings favorite diet seems to be Weight Watchers (WW), which makes sense, considering her best friend Oprah Winfreys stake in the company. The journalist has had success with the plan and goes back and forth on it depending on how shes feeling about her weight at any given time. She ended up losing almost thirty pounds on the program.

Some people dont eat pasta or bread or sweets ever, King wrote in 2004 about her eating philosophy in O magazine. I love those foods too much. So for the most part, I eat healthy, but if I go to a party or on vacation, Im going to enjoy it; then I work extra hard to get back to where I was.

The hardest part of a diet can be snacking and stopping at a small one, at that. Many nutritionists recommend having a healthy snack, and one that you know youll enjoy, at the ready for yourself. Otherwise, unplanned and excessive snacking likely will happen. Still, King admits to having her indulgences that simply wont melt away with the pounds.

Ive been on a raisins kick, she told Elle this month. But Im on WW and theyre not good for you in terms of points. And I dont keep it handy, but Ive been known to walk around the office saying, Does anybody have anything with icing? Anything?

For a woman of 65 years of age, and really any woman over 50, the battle with weight is an uphill one due to menopause and the slowing down of metabolism. In fact, for women of this age, its unfortunate, but true, that weight gain will take place, and that, with very little effort. For King, shes found an exercise routine that works for her and helps her to feel shes doing her part to keep her bones strong and heart healthy.

As she told her CBS This Morning colleagues in 2016, Once you go through menopause, it is hard to lose weight! She said of WW, Its slow, baby steps, but it definitely works.

In her conversation with Elle, she said, I try to figure out a way to get some kind of exercise. Ive been reading this book about the joy of movement, and I do think theres something to that. Im not saying Ilikeworking out. Im just saying I do it. I do the treadmill, I do the elliptical, and I do weights. But Im not going to sit here and say, Oh my god, I love it.

Read more: Should Gayle King Have Cast A Shadow On Kobe Bryants Legacy?

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Gayle King's Go-To Workout Routine and the Office Snack She's Been Sneaking - Showbiz Cheat Sheet

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With the COVID-19 scare all around the globe many organisations are taking measures to prevent further outbreak of this pandemic. After the advisories issued by the World Health organisation many companies have come up with their contingency plans in preparation for the spread of coronavirus, and "remote working" is a big part of those plans. With an objective to increase social distancing among people, many companies are allowing employees to work from home. Working from the comfort of the home is always satisfying. As there's no commuting involved along with the perks of working in sweatpants. However at the sametime, working from home or Remote working can present a unique set of challenges including distractions, a less productive work environment and hampering eating habits further impacting health and diet.

Sometimes it's hard to stay healthy while working from home. But with a few simple changes to your daily routine, working from home and staying healthy can go together symbiotically. Below are the list of healthy snacks that you can munch while working from home:

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Healthy snacks to gorge on during work from home - Times of India

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It takes a ton of food to power the Rock's muscles. The number frequently cited in news stories is 6,000 calories, which he gets by eating somewhere between five and seven meals per day.

"It's all measured depending on what I'm training to achieve. Usually I start off my day with some dead cow and oatmeal for breakfast," he shared regarding his diet. "The other staples in my diet include chicken, steak fillets, egg whites, oatmeal, broccoli, halibut, rice, asparagus, baked potato, leafy salads, peppers, mushrooms, and onions, and then also some casein protein."

A post of a typical breakfast to his Instagram includes buffalo meat, eggs, and cream of wheat.

Hugh Jackman went through the Rock's diet to bulk up and explained that he was eating every two hours, scarfing down meals that included tons of protein and green vegetables.

"It was like, two chicken breasts, steamed broccoli, beans and maybe some carbs," Jackman said in an interview with Oprah.

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How Dwayne Johnson got ripped for the Fast and Furious - Looper

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Nowadays, there are many diets people use and try to get fit and stay healthy. There are diets to help lose weight, manage weight, control eating habits, and more. In addition to those diets, there is also a diet that is for the heart. We all know that staying healthy for your heart can be difficult with fast foods, sweets, and anything high in calories. New research through the National Institutes of Health the Dash Diet is a diet plan for the heart. The Dash Diet is a plan that helps with high blood pressure.

This diet was named one of thebest diets in the United States, but what makes it so different than other diets and has the stigma on diets changed in recent years? I spoke two dietitians Megan Kober (MK) and Deanna Dahlinger (DD), about the ins and outs of the Dash Diet and dieting.

Megan Kober: The Dash Diet stands for Dietary Approaches to Stop Hypertension. Its a diet thats been around for MANY years and it was developed to help people lower blood pressure without medication. Its primary guidelines include reducing sodium and fat and increasing foods rich in potassium, calcium, and magnesium. This is not meant to be a weight loss diet.

Deanna Dahlinger: The DASH diet was not designed to be a weight loss solution, but I often see clients lose weight along the way. This could be because we are restructuring their diet and creating new healthy eating habits.

MK: The DASH diet is used by medical professionals everywhere to help patients drop their blood pressure, but in my opinion, the guidelines are outdated. One of the most significant contributors to high blood pressure is high blood sugar and insulin resistance which is often caused by the overconsumption of carbs. However, it IS vitally important to increase potassium, calcium, and magnesium in your diet. I would also agree with the DASH diet than dairy is important for calcium and K2.

DD: As a dietitian, I believe the DASH diet is a great starting point for clients not only to contest hypertension but to structure an overall healthy diet. Since every person is unique, from their genetic makeup, lifestyle habits, and environmental exposure, this diet only scratches the surface with how much of an impact our nutrition can have on the prevention and treatment of chronic disease and reaching optimal weight goals.

Of course, finding and transitioning to another diet that is right for you can be difficult but do you wonder if another diet will work? Has the stigma on dieting altered?

MK: Most diets work, at least in the short term. The key phrase here is SHORT TERM. The most popular way to try to lose weight is to remain in a calorie deficit this means eating less calories and/or exercising to burn more calories. I like my clients to focus on increasing their metabolism, not decreasing their calories. So, eating in a way that turns off hunger hormones and keeps your body in fat-burning mode. The easiest way to do this is to simply make sure youre eating protein, healthy fat, and fiber at every meal. Not only have I seen initial weight loss success with this, but Ive seen long term success.

DD: First, eat REAL food. Focus on whole foods made from real ingredients. Second, dont look at what you need to take away from your diet, instead focus on what you can ADD IN. When youre ready to take things a step further, work with a Registered Dietitian who can work with you to create an individualized, maintainable approach to help you reach your nutrition goals.

MK: As far as influencers on social media who are promoting weight loss check their credentials. Is it a registered dietitian with 5+ years of nutrition education? Or is it a personal trainer with 0 seconds of nutrition education? Or is it an Instagram model that is getting paid to promote a certain product or diet? Final note fat burners dont work, ever, no matter what IG tells you!

DD: Many diet trends and fads seem so glamorous from the outside, promising instant weight loss or whatever outrageous claim its attempting to make. But, lets remember:

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The Ins and Outs of the Dash Diet and Dieting - Grit Daily

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DEAR MAYO CLINIC: Is intermittent fasting for weight loss safe? What are the risks of short-term diets that are very low-calorie?

ANSWER: Recent research has found that using intermittent fasting for weight loss may have some benefits in the short term. But at this point, the long-term effects of this type of diet or other diets that severely restrict calories are not known. To lose weight and keep it off, the best strategy is to adopt healthy eating and exercise habits that you enjoy so you can stick with them over time.

Intermittent fasting currently is a popular trend in dieting. There are several fasting methods people employ for weight loss. Some dieters decrease the amount of time they eat each day to, for example, only six hours in a 24-hour period. Others fast every other day. Another approach is called the 5:2 diet, which involves gradually decreasing daily calories to the point that youre only consuming 500 calories a day for two days each week.

A recently published article assessed a variety of research on intermittent fasting. It found that there are some benefits, at least in the short term, to fasting as opposed to just decreasing calories overall. It appears that fasting for a short time can produce ketosis a process that occurs when the body doesnt have enough sugar for energy, so it breaks down stored fat instead, causing an increase in substances called ketones.

Fasting also affects metabolic processes in the body. These processes trigger a number of responses, including decreased inflammation, improved blood sugar regulation and better response to physical stress. The research shows intermittent fasting could have other health benefits, as well, but more study is needed.

It is crucial to note, however, that little long-term research has been done on intermittent fasting to examine how it affects people over time. So at this point, its unclear if there are any long-term health benefits or risks related to this diet technique. We do know that there are risks involved with certain types of intermittent fasting.

For example, a technique called dry fasting that includes restricting fluid intake as well as food intake is dangerous because it can cause severe dehydration and pose serious health concerns. And if you take caloric restriction too far, that can lead to malnutrition. As you consider weight loss and diets, keep in mind that no one approach works for everyone. But there are some basic principles that you should follow as you decide how to best achieve and maintain a healthy weight.

At its core, your diet should support your health overall. There are a variety of diets that can do that, including the Mediterranean diet; the vegetarian diet; the Dietary Approaches to Stop Hypertension, or DASH diet; and the Mayo Clinic diet. All of these diets have similarities that are greater than their differences. They are based on real food and focus mainly on plant products, such as fruits, vegetables, beans, nuts, whole grains, and healthy fats like olive oil.

In addition, as you incorporate a new diet into your life, it needs to be practical, so that you can sustain it over time. If it is drudgery, or if you feel like youre suffering, it wont work in the long run. Eventually, youre likely to slide back into old habits. If youre considering a new approach to your diet especially if its something that could be risky if you dont do it correctly, like intermittent fasting talk to your health care provider first for guidance on how you can manage it in a healthy way. Keep in mind, too, that choosing to adopt healthy lifestyle choices can and should be an enjoyable way to live.

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Mayo Clinic Q and A: Long-term benefits and risks of intermittent fasting aren't yet known - Greater Milwaukee Today

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