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What is the vertical diet and is it good for weight loss? – Health24
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There are two types of people in the world: those who do CrossFit, and those who hear about the commitment, dedication and effort involved with this intense fitness mindset and say, Yeah no thanks.
If you fall into the former camp, then youve probably already heard the vertical diet being talked about around your local box. But non-CrossFitters may still be in the dark about this inverted diet trend whose nutrient profile is often described as an upside-down letter T and wondering if it could help them lose weight.
The vertical diet was created to help bodybuilders easily put on mass to meet weight-gain goals without digestive issues, says registered dietician Amy Shapiro, founder of Real Nutrition. The foods allowed are easy to digest and dense, yet they are clean and minimally processed.
But before you jump on yet another diet bandwagon with a catchy name, theres some stuff you should know about it. Its not for everyone, first of all and it doesnt meet all your nutritional goals as is. Heres the whole scoop.
Okay, back to the upside-down T. The vertical diet gets its name because it emphasises receiving the majority of your calories from a restricted number of nutrient-dense foods instead of eating more evenly, or horizontally, across several different food groups.
The bottom of the upside-down T is your foundation meant to be filled with small quantities of foods providing necessary micronutrients while the vertical line represents the bulk of your calories for the day (mainly red meat and white rice, but Ill get to that later).
READ MORE: What Is Alternate-Day Fasting And Is It A Safe Weight-Loss Method?
The diet was designed by a bodybuilder, Stan Efferding, and because of its focus on protein and carbs, its meant to help people build muscle mass and improve energy, stamina and endurance. According to Efferding, reducing your food intake to a limited number of easily digestible foods allows you to enhance your metabolism and improve your gut health.
When youre following the vertical diet, youre supposed to build a solid foundation of micronutrients by eating things like milk, eggs, fish, vitamin C-rich fruits and some vegetables, like potatoes, spinach and carrots, says Shapiro. These foods are not, however, meant to contribute to your overall calorie intake. Instead, you eat them in small amounts for their vitamins, minerals, and antioxidants.
The bulk of your calories comes from red meat and white rice. Why? Well, red meat is a nutrient-dense protein source thats rich in iron, zinc and vitamin B12 (more so than other proteins, like chicken). Meanwhile, white rice is easily digestible, so its a good carb source for athletes. The vertical diet also encourages you to keep increasing your carb intake, i.e. moving up the vertical line over time.
As for whats off the vertical diet menu: chicken, fish, brown rice, wheat-based and whole-grain foods, beans and legumes, and high-raffinose (a.k.a. gassy) foods, like broccoli and cauliflower. You cant have added or artificial sugars. There are no onions or garlic allowed, either. Basically, any food thats not super digestible should be avoided.
The only reason people who arent extreme athletes or powerlifters might consider doing a diet like this is if it promises weight loss, right? (Otherwise, just why?)
But heres the thing: Though the vertical diet could result in weight loss for some (such as those who eat a lot of processed foods or sugars), its not really designed for that. Remember, the diet is supposed to help people gain muscle mass, so to lose weight as in, fat on the diet, you have to do some strategic tweaking.
READ MORE: Low-Carb Vs. Keto: Whats The Diff And Which Is Better?
You could lose weight on this diet if you watch portions and eliminate excessive amounts of white rice and simple carbs, says Shapiro.
Because the programme limits many plant-based foods needed for weight loss, she adds, you would also want to increase the amount of vegetables and reduce the quantity of fatty cuts of meat and cheese you consume. (Hello, ketos antithesis!)
Great Q! The vertical diet claims that it will improve your gut health, and that may be true: The diet is based around foods that are mostly low in FODMAPs (a.k.a. fermentable carbs), which can contribute to bloating, gas, diarrhoea and other GI conditions like irritable bowel syndrome (IBS) and Crohns disease when eaten in high quantities.
A 2016 review published in Clinical and Experimental Gastroenterology showed that mostly all of the studies done on low FODMAP diets are correlated with improvement of IBS symptoms, with up to 86 percent of patients reporting fewer GI symptoms.
READ MORE: 12 Fasting Tips Thatll Help You Actually Lose Weight (And Not Go Crazy)
So, by sheer virtue of being mostly low in FODMAPs, the vertical diet may ease some of your GI distress. And, certainly, if youre an athlete looking to put on muscle, the nutrient profile here can help you meet your goals without causing other problems.
Usually, when youre trying to put on muscle mass and eating large quantities, you can feel overly full, gassy and bloated, explains Shapiro. Vertical-diet foods are streamlined to digest easily and with minimal side effects. But because they are calorically dense, they assist with weight gain unless, once again, you customise the plan for your goals.
Though the foods you eat on the vertical diet are relatively clean, whole foods, theres historically been a lot of concerns about the effects of high red meat consumption on overall health. The American Heart Association warns that eating too much red meat can have negative effects on your cholesterol levels and heart health, but some newer studies including one done at the Harvard School of Public Health debate whether red meat is really to blame for heart disease.
READ MORE: 5 Mindful Eating Tips That Will Change Your Relationship With Food
Its also worth noting that the vertical diet is fairly deficient in fibre, since it emphasises white rice and cuts out whole grains, legumes and some vegetables. Shapiro says that fibre is crucial for maintaining cholesterol levels and heart health (not to mention regular bowel movements). She also notes that the diet is low in probiotics (because it cuts out most fermented foods) and high in animal protein, saturated fat and simple carbs.
So although youre eating cleaner, youre not necessarily eating more nutritiously and you could suffer from a lack of fibre and probiotics if youre not compensating for those losses.
Shapiro says if youre a bodybuilder or extreme athlete looking to put on mass as your number-one goal, the vertical diet can be an effective way to get there. And even if youre a more moderate gym rat, she says, it can still work for you but with some important modifications.
I would recommend including additional sprouted grains, nuts, seeds, vegetables and fruits, and limiting the intake of saturated fat from red meat and full-fat dairy, Shapiro advises.
Although the diet mostly eliminates added sugars and processed foods (always a good thing), casual dieters just looking to lose weight might struggle to follow the high-protein, high-carb requirements of the vertical diet without accidentally gaining weight. And they might find themselves deficient in many nutrients that contribute to a broader definition of health.
At the end of the day, its your call, but only try an eating plan that suits you not your kinda-obnoxious, CrossFit-obsessed next-door neighbour.
This article was originally published on http://www.womenshealthsa.co.za
Image credit: iStock
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What is the vertical diet and is it good for weight loss? - Health24
Katie McGlynn says walking 15,000 steps a day helped her lose weight and drop TWO sizes after binging on – The Sun
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CORONATION Street star Katie McGlynn has exclusively revealed upping her step count saw her shed two dress sizes.
The actress, 26, who played cancer-stricken Sinead Tinker in the ITV soap, is back to her size 8 wardrobe and committed to "focus" on her health.
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Katie quit the ITV soap late last year in tragic scenes which saw her character pass away from her second bout of cancer - leaving husband Daniel and baby Bertie behind.
Off-screen, she exclusively told The Sun Online how the sad subject matter and intense filming left her snacking on cakes in the Corrie canteen, and creeping to a size 12.
She candidly told us: "I just didnt feel myself.
"Throughout the whole Sinead storyline, I put a bit of weight on and didnt feel comfortable in my own skin, and I wanted a kickstart on my health, and to feel confident again.
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"Youre knackered and youre doing 12-hour days and its upsetting scenes.
"The canteen at Corrie have the best homemade cakes and I was eating for the town."
Revealing her secrets to weight loss success, with the help of personal trainers at Ultimate Performance in Manchester, she added: "I was weight-training four to five times a week, and steps was the main thing.
"I was doing 15,000 steps a day, which really helped, and tracking them on an app.
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"It took 12 weeks to lose the weight. Im now a size 8, and I was a 10 before - tethering on a size 12, and I didnt like that - I was like a big size 10.
"Im not dissing 10s, but its just the way my body shape is - I feel more comfortable being a size 8.
"I lost over a stone, and a little later I lost a bit more so I think it was a stone and a half altogether."
Proving she's just like the rest of us when it comes to stuffing ourselves silly with mince pies and pigs in blankets, she conceded: "However, over Christmas I put half a stone back on.
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"Im going to focus on my health this year and Im going to carry on with my fitness.
"To celebrate my weight loss, I threw out my old wardrobe and bought some new bits, and some new gym gear."
Previously, Katie has told how she felt "very down" about her weight and as such, adopted a high protein diet.
She showed off her new figure at last month's NTAs, where she was crowned winner of the Serial Drama Performance.
Got a story? email digishowbiz@the-sun.co.uk or call us direct on 02077824220.
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Read More..What is the GOLO diet? Why experts question its weight-loss claims – Insider – INSIDER
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The GOLO diet is a weight loss program marketed by the company GOLO For Life.
The official website says that the GOLO diet is different from other fad diets because it focuses on "increasing metabolic efficiency" and rebalancing hormones, rather than just counting calories.
There's limited research on the diet's effectiveness for weight loss, and some of the few studies that have been done were funded by GOLO For Life. Here's what you should know about GOLO and it's diet program.
GOLO was founded in 2009 by a group of doctors, researchers, and marketing strategists. The name is short for the company motto: "Go lose weight. Go look great. Go love life."
The diet started to catch on in 2016 and 2017, according to Google Trends, and at the close of 2019, it seemed to peak interest, yet again ending up on the US News & World Report's most popular diet of 2019.
Marketers of the GOLO diet claim that, with proper nutrition and a supplement called Release, it can restore your insulin sensitivity and metabolic health.
What exactly GOLO considers "proper nutrition" is unclear. The website emphasizes "foods that contain the nutrients you need and fuel your metabolism."
In order to access the full GOLO's dieting guide, you have to pay $50 to $100 for a bottle of the company's controversial Release supplement, which is developed by GOLO's in-house researchers and pharmacists and, like most dietary supplements, not FDA approved for weight loss.
You can get some idea of what types of food the GOLO diet promotes by checking the meals pictured on the site. They're made up of proteins, vegetables, and unprocessed carbohydrates. The company also emphasizes calorie restriction, based on the 1300 to 1500 calorie diet they model on their website.
The tenants of the GOLO diet, eating mostly unprocessed foods, are backed by evidence to help people lose weight. Moreover, multiple forms of calorie-restriction have repeatedly shown to help people lose weight and improve insulin sensitivity how effectively your body responds to insulin, a hormone critical in metabolism.
However, the scientific evidence behind the GOLO diet's eating plan, specifically, is limited. The website links to four studies: two were not peer-reviewed and the remaining two studies were published but funded by GOLO For Life.
Also, the 2019 study that suggests investing in the diet's Release supplement can lead to greater weight loss is questionable, says Jose Aleman, an endocrinologist at NYU who studies obesity told Insider.
Specifically, Aleman takes issue with how the study was conducted to achieve this result.
The study, which was funded by GOLO For Life, included 68 patients all of whom were on the GOLO diet eating plan. Half took the Release supplement while the other half took a placebo. The results show that those on Release lost more weight, but on closer look, the average starting weights for the two groups were very different: 213 pounds in the placebo group vs. 240 pounds in the Release group.
Heavier patients lose weight faster, Aleman says. Not to mention, improvements in insulin resistance are most dramatic with the loss of the first 10 pounds which happened in the heaviest group first, as we'd expect. Because the groups were so different at baseline, their weight loss difference is not likely to be the result of the supplement, Alemen says.
The bottom line is that the GOLO diet's attention to eating unprocessed foods and restricting calories will likely help you to lose weight. However, investing in their Release supplement may not be the best use of your money.
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What is the GOLO diet? Why experts question its weight-loss claims - Insider - INSIDER
Top Foods that help you lose weight – Newsd.in
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Weight loss can be a hard affair than you think. A lot of factors influence how quickly you will lose weight and your metabolism is one of them. One of the simplest ways to keep the metabolism on run is through engaging in any kind of physical activity. Performing intense exercises helps us to burn more calories and shed unwanted body fat.
One of the other ways to speed up the calorie-burning process and that is by eating the right food. Here are some foods that can speed up ones metabolism when trying to shed kilos.
Capsaicin in your diet may help to raise your metabolism by increasing the number of calories you burn. About 20 researches suggest that capsaicin can help our body to burn 50 extra calories per day. Capsaicin is an active component found in hot peppers and chilis that gives them their spicy taste.
Black coffee can be very beneficial in weight loss. Some studies suggest that caffeine can increase the metabolic rate by up to 11 per cent. Drinking 270 mg of caffeine daily can help us burn an extra 100 calories daily. It may also help to boost your workout performance.
Apple Cider Vinegar can daily keep you fuller between your meals and can immensely cut down our belly fat. Animal studies have also suggested that ACV increases the amount of fat burned for energy. Adding 1 teaspoon of AVC in half glass of water and drinking it every day. If its taken alongside a concoction with a high-carb meal, you will eat about 200-275 fewer calories for the rest of the day.
Protein intake is not only necessary for building muscle mass but even essential for burning calories. Protein-packed food items like fish, eggs, dairy, legumes, nuts and seeds, can boost your metabolism for a few hours. Consuming protein-rich food also keeps you fuller for a longer time helps one when overeats.
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Top Foods that help you lose weight - Newsd.in
Is weight loss possible with PCOS? Foods to avoid and proven to help – Insider – INSIDER
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An estimated 80% of women with polycystic ovarian syndrome (PCOS) are overweight or obese.
Research shows that obese women with PCOS can have more severe symptoms and when they lose weight they see a decrease in symptoms, including improved fertility, a more regular cycle, improved insulin and cholesterol levels, and less excess hair growth and acne.
Insider spoke with Natasha R. Chinn, MD, FACOG, OB-GYN and partner at Brescia and Migliaccio Women's Health for tips on how to lose weight with PCOS.
There's no one universally recommended diet but research seems to indicate that a high-protein, low carb diet consistently works not only for weight loss but also certain PCOS symptoms.
In one small 2005 study, published in Nutrition & Metabolism, five women who followed a low-carb, ketogenic diet for six months lost an average of 12 percent of their body weight and also saw an improvement in their insulin sensitivity and lower levels of testosterone.
And a 2012 study published in the Journal of the American College of Nutrition found that overweight and obese women with PCOS who followed a low-calorie diet lost weight over three months but the group who ate a low-cal diet with foods high in protein and low on the glycemic index also saw better improvement in other areas, like insulin sensitivity.
For her part, Chinn says that while the data can't point to one particular diet, clinically she's seen success when her patients have a diet low in gluten, sugar, and dairy. "When they eliminate or minimize these from their diets even before I see significant weight release, often times their acne, mental acuity, mood are all improved."
She also advises sticking to drinking water throughout the day, "eating 8-11 servings of green leafy vegetables per day," choosing healthy fats (like avocado or wild salmon), and eating only one to two servings of fruit per day due to the sugar content. "Insulin resistance is usually increased in women with PCOS. Thus, sugar is not processed in the same way that it is in women without insulin resistance which makes weight loss more difficult," she says.
Chinn recommends this diet since many women with PCOS have insulin resistance and therefore an uptick in type-2 diabetes risk, so "this is the healthiest approach for both weight release and maintenance and a lifestyle change which will only enhance their health in the future."
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Is weight loss possible with PCOS? Foods to avoid and proven to help - Insider - INSIDER
Weight loss story: ‘I lost 17 kilos in just 6 months by jogging every day!’ – Times of India
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Different people have different approaches when it comes to shedding those dreaded kilos. However, when 35-year-old Ashish realised that he needed to lose weight, he decided to go the old school way. Instead of enrolling in a gym or going on a diet, he decided to make some simple lifestyle changes and jog every day without fail. His weight loss journey is an example that you do not always need fancy equipments and a gym membership to lose weight. Read on.Name: Ashish SethiOccupation: SalesAge: 35 years
Height: 5 feet 7 inches
City: DelhiHighest weight recorded: 92 kgs
Weight lost: 17 kgs
Duration it took me to lose weight: 6 months
The turning point: While I did know that I was slowly gaining a lot of weight, owing to my sedentary lifestyle, I did not give much thought to it. However, everyone, I knew had started commenting on my growing weight and it dented my confidence. I also started suffering from terrible leg, knee and back pain, thanks to all the weight. When I realised that all the extra kilos had begun to seriously impact my health, I decided to do something before it was too late.
My breakfast: I keep switching between the following options:
1) 2 egg white and 1 whole egg mixed omelette with capsicum, onion, tomato, mushroom with one multigrain bread,
2) Besan chilla
3) Oat based cereal,
I also have a handful of almonds and walnuts soaked overnight and one glass of toned milk.
My lunch: 2 chapatis, a portion of seasonal vegetables, a small bowl of curd, rice (2 times in a week)
My dinner: I prefer the following options:
Option 1: 1 chapati, a bowl of dal and salad
Option 2: Roasted chicken breast
Option 3 : Chicken soup and boiled egg white
Option 4: Homemade greek salad with a bowl of any soup
Option 5 : Besan chilla
Option 6 : Soya chunks rice pulao
Pre-workout meal: A banana or apple
Post-workout meal: A cup of toned milk tea without sugar with one digestive biscuit or toast.
I indulge in: I do not believe in the concept of planned cheat days. If I feel like it, I have a samosa or a small portion of any other fast food once a month.
My workout: My only workout routine is to run and walk for at least 8 kilometres every day. Initially, I started with brisk walking for a month and gradually started running and jogging. I also do stretching twice a week.
Low-calorie recipes I swear by: Omelette, roasted chicken and soya chunks Fitness secrets I unveiled: Weight loss is all about consistency and focus and there is no single formula that will suit everyone. In my case, due to a sedentary lifestyle I had started to gain weight. I also had knee pain, back pain and frequent headaches. I realised that walking and/or running is the best option as all you need is a good pair of shoes.
How do I stay motivated? I aimed to walk and run for six months straight even if I did not get any result. How do you ensure you dont lose focus? The kind of compliments I get every day are enough to keep me focused and motivated. More importantly, the health benefits are so huge that I cannot even think of going back to my old ways.
Whats the most difficult part of being overweight? When you are overweight, your confidence takes a hit. You also know somewhere deep down that this is not the best version of yourself.
What shape do you see yourself 10 years down the line? I want to maintain my current physique for all the years to come. I love how I feel right now and wish to stay fit.
What are the lifestyle changes you made? I have made it a point to run regularly and strictly shun sugar, fried food and snacks. Moreover, I strictly monitor my calorie intake and do not overeat. For the last six months, I run every single day without fail. I have made it a target to walk 200 kilometres every month.
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Weight loss story: 'I lost 17 kilos in just 6 months by jogging every day!' - Times of India
Considering a plant-based diet? Here’s what to add to your grocery list – PhillyVoice.com
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With the New Year comes new food trends and products hitting supermarkets shelves. According to Neilson ratings, American believe eating healthy is 55% easier than exercising regularly. I have to wonder then why one in three adultsand one in six childrenare considered obese in the United States. Americans really want to eat healthy but its easier said than done.
Enter the plant-based lifestyle. Plant-based eating focuses on fruits, vegetables, nuts, seeds, whole grains and beans. You dont have to be a vegetarian or vegan, you simply commit to adding more of these plant-based foods to each meal.
Studies have shown that a plant-based diet can aid in weight loss and weight loss maintenance, as well as reducing your risk of developing heart disease, certain cancers, cognitive decline and diabetes.
As plant-based diets continue to grow in popularity, so have products in supermarkets. Read on for my picks on what to add to next weeks grocery list.
Veggie and bean-based pastas are now sharing the shelves with regular flour and wheat pastas. The difference? These products are made with naturally nutrient-dense ingredients like cauliflower, chickpeas, kale, edamame, black beans and sweet potato.
Bean-based pasta has twice the amount of protein and four times the fiber than regular pasta and isnaturally gluten free. Just make sure you read the ingredients on the package and look for the bean or vegetable as the first ingredient. Many of these products actually contain the powered vegetables, which means youre getting very little nutritional benefit.
If youre eating lentil, chick pea or another bean-based pasta, you still need to watch serving sizes if youre trying to lose weight. A two-ounce serving (or cup) of chickpea pasta is about 190 calories, while regular pasta is about 200 calories. The high fiber and protein content should keep you feeling fuller for later. If the texture of bean-based pastas arent your cup of tea, try mixing it withregular pasta or just add vegetables to your regular pasta serving.
Green and yellow peas are a protein powerhouse and are being used in a variety of different food items. Pea protein powder or pea protein isolate is naturally vegan, gluten-free, dairy-free and allergy-free. During the process of producing pea protein, most of the fiber and starch of the peas are removed, making it easy on your gut (easy to digest).
There are a variety of ways to incorporate pea protein into your diet. The most obvious is adding it into your pre- or post-workout smoothie. It has the same amount of high-quality essential amino acids and protein as whey protein. Another added benefit is that it is high in iron, which promotes heart health.
You might also see pea protein, dairy-free milk alternatives sharing the shelf with almond milk, and added to chips and crackers to increase their protein content.
You read that right. Im saving the best for last. Dessert hummus comes in variety of flavors like chocolate, cake batter and peanut butter. Its a lot like regular hummus in that its made with chickpeas, but it also contains ingredients like cocoa powder, vanilla and sugar.
I have brought dessert hummus to parties and asked people what they thought they were eatingmany have no clue that its hummus! I recommend serving it with fresh fruit or whole-grain pretzels, or even using it as frosting for cupcakes. Its the perfect mix of fiber, protein and sugar. Just be sure to check those ingredient labels as some brands contain more sugar than others.
(Gluten-free, antioxidant-rich, high-fiber, high-protein salad)
Servings: 8
8 oz. dry edamame pasta
8 oz. dry chickpea or lentil pasta
1 cup sliced black olives
1 cup chickpeas
1 12 oz. package mixed frozen broccoli, cauliflower, cabbage and red cabbage
16 oz. light Italian dressing
16 oz. balsamic vinaigrette
1 cup grated parmesan cheese (optional)
2 cups feta cheese + cup for garnish (optional)
1. Cook pasta according to the package directions.
2. In a large bowl, mix pasta, veggies, cabbage, olives and cheeses.
3. Mix dressings in a small bowl, pour over salad and stir until well combined.
4. Spring cup feta cheese on top.
Emily Rubin, R.D., has been a registered dietitian with Thomas Jeffersons division of gastroenterology and hepatology for 18 years. She is the dietitian for its celiac center, Fatty Liver Center and Weight Management Center. She is also the public relations chair for the Philadelphia Dietetic Association. She will be writing occasionally on topics related to nutrition and dieting.
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Considering a plant-based diet? Here's what to add to your grocery list - PhillyVoice.com
Weight loss: What is the best diet plan to burn fat fast? Expert reveals tip to slim down – Express.co.uk
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Weight loss can be achieved by following a good diet and ensuring you exercise regularly. The right plan will be different for each slimmer and knowing what foods you should eat can be a challenge. However, there is one food group dieters should ensure they eat plenty of.
Although nutrition and exercise are both important when getting into shape, eating the right foods could lead to the best results.
Krissy told Express.co.uk: I think nutrition is more important. What youre putting into your body is by far the most important tool you will ever have.
Learning how to cook, learning how to prep and knowing what foods your body needs are all important.
When following a healthy diet plan, those hoping to get into shape should look at exactly what is in their foods.
READ MORE: James Martin weight loss: TV chef used this trick to shed a whopping six stone
She said: Food is so overlooked, people think they can workout and eat what they want.
You need to put micronutrients into your body to help you glow from within. Then it will show on the outside. Food for me is way more important for sure.
So, what should you eat?
The expert explained it is important to look at the macronutrients and micronutrients in each meal.
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Macronutrients are the broad nutrients in foods and include carbs, fats and proteins, according to Heathline.com.
Micronutrients are nutrients in foods such as vitamins and minerals.
Everyones macros will be different depending on goals, Krissy explained.
If you want to lose weight, maintain or gain weight your calories will be different and thats individual to you.
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Weight loss: What is the best diet plan to burn fat fast? Expert reveals tip to slim down - Express.co.uk
Weight loss tips: How to lose weight by fasting, according to this guy who lost 45 kg in 23 weeks – GQ India
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We are all unique beings, whose bodies react differently to different weight loss methods. Some burn tremendous amounts of fat by following the keto diet, some have to workout twice a day in the gym, some just lose inches by indulging in bare-minimum cardio routine and some like 38-year-old Vijay N Dixit lose weight by fasting.
Now, although we wouldnt advocate relying on just a stringent fasting routine to lose weight, Dixits journey (from 112 kg to 67 kg) will give you a very unique insight into how you need to approach fitness for yourself and create a weight loss routine that works for you.
Says Dixit, my journey started with me having no clue about the body, nutrition, or in fact even knowing what the word "health" meant. I began with what I knew, which was, Calories In - Calories Out = Weight lost/gained. So, I cut my calories to almost nothing. I lived on salads, fruits, almost all raw or semi-cooked. Then, after successfully dropping (a recorded) 14 kg in 45 days, I had a little tryst with what I later found out is called "hypoglycemia" aka low blood sugar. This is when my real story began and I started what I love doing: reading.
I read incessantly to understand two things. One: the human body and its relationship with food. Two: nutrition and its relationship with food. The crux of my research was based on the logic that good food nourishes the body and by virtue of that, health should be an outcome.
Through my reading, I found out about "intermittent fasting", and the consequences of it on the body. It kind of added up to being exactly what I was looking for. I live on the hills, in a small town, and I don't think there is a gym here, maybe, but anyway, I am too lazy to workout etc., and the concept of fasting seemed the most convenient, as I now call it "the lazy man's hack", to my lifestyle.
QUICK READ: What is intermittent fasting?
So what I started doing was - I continued following a restricted calorie diet and clubbed it with a 12:12 intermittent fasting routine. And slowly, yet frequently, I reduced my eating window by half or an hour (in every week or ten days), till I came to a point where I was eating for 4 hours a day and fasting for 20 hours.
QUICK READ: Is intermittent fasting really worth It?
For the past 14 months (I started my weight loss on 12 June 2018), I have been eating for less than 4 hours a day, on most days. I make exceptions when there are social engagements.
Apart from fasting, I only walked 6 kms (average over 18 months) on the hills. I sometimes do pull-ups in my kitchen loft - 5 or 6 just to get my muscles up.
For most parts, I stuck to a severe calorie deficit in the early days, but as days progressed, and learning (by reading), I tried to (and still do) maintain a very diverse diet. I have become mostly-vegetarian over the past 6 months. My personal lessons have been that non-vegetarian sources of proteins are quite overrated, but those that disagree can disagree. I eat an assortment of grains (different types of rice, millets, wheats), fruits (mostly the seasonal ones), vegetables, paneer, mushrooms, etc. and also ice cream once in a while.
I weigh about 72 kg now. The lowest I took my weight to was 67 kg, and that was in 23 weeks from when I started my weight loss journey. It has been 13 months since then and I have managed to never go beyond 74 kg through this time.
For starters, make these basic changes to make fasting easier for your body:
1
Remove all processed and refined ingredients from your diet.
2
Replace table salt (sodium chloride) with rock or sea salts.
3
Try and keep your eating window as little as possible - 8 hours or less for best results.
Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.
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Read More..Chrissy Metz talks This Is Us weight loss: Does Kates plot depend on stars diet success? – Monsters and Critics
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Chrissy Metz talks This Is Us weight loss, potentially changing Kates plot. Pic credit: ImageCollect.com/Image Press Agency
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On This Is Us, Chrissy Metz captured viewers from the first time her character Kate stepped on the scale.
Off came not just the clothes but the jewelry too, in a scene that so many dieters know as the hold your breath weigh-in before the diet starts sequence.
Not only has Kate shown viewers every aspect of being overweight, from childhood (played by Mackenzie Hancsicsak) to teen (portrayed by Hannah Zeile) to adult (handled by Metz), but the This Is Us character also has revealed how her weight is tied in with her romantic fate.
And in the latest of those inevitable twists and turns on This Is Us, some think Kates and Tobys future may be linked to his recent weight loss along with her failure to take off the pounds.
But that possibility doesnt answer the big question: Could Chrissys lack of weight loss actually change what the writers have planned for the final shows?
Fan theories have come up with some intriguing possibilities.
Chrissy, who plays the adult Kate on This Is Us, hasnt held back when it comes to her honesty about her weight.
Soon after the show first began, however, Metz sparked controversy when she said in an interview that her This Is Us contract required her to lose weight. The actress subsequently clarified what she had meant in a People interview.
Initially, Chrissy said that she, like Kate, would be on a path to weight loss. She called that plan a conversation she had with producers, adding its in my contract to shed pounds in a healthy manner.
But the controversy over the idea of a contract requiring an actress to shed pounds to hold onto her role resulted in Metz rephrasing her remarks.
It wasnt mandated in the contract, and I probably if I ever said the word contract, I didnt mean it in that way, commented Chrissy. I was pitched that the trajectory of Kate is that shes going to lose weight. That is who and whats going on.
Metz emphasized that she felt positive about the fact that if her character is shown getting slim, she needs to lose weight in real life.
Why not have a motivation beyond me to get to a healthy weight? Chrissy asserted. Every actor does that. Were chameleons. We change, we grow as an actor you lose weight, you gain weight, you change your hair or whatever.
However, she admitted being somewhat surprised by the way that her size has stolen the spotlight.
Its like all people want to talk about is my weight, pointed out Metz. I was like, Okay, this is weird.'
Were all the way into Season 4, and its increasingly starting to look as if Tobys weight loss success and Kates lack thereof could be the straw that broke the This Is Us romances back.
When This Is Us first showed Kate and Tobys meet-cute history, the two first crossed paths in a support group that focused on weight loss. Kate made it clear at the time that she was determined to shed pounds, getting Toby to agree to hop on board the weight loss express with her.
However, that plan changed dramatically from showing Kate as the leader of the diet pack and Toby as her obedient follower.
Instead, following the stressful discovery that the couples son Jack had a disability, Kate returned to relying on food to comfort her. At the same time, Toby discovered CrossFit and lunged his way into the intense workouts, complete with a deep dive into the accompanying diet as well.
And the big question that looms over the show How can This Is Us handle the rumored original plan to show Kate triumphantly losing weight if the actress playing the adult character remains overweight?
Some on Reddit have been blunt about their views concerning Chrissy Metz, with one This Is Us fan asking if Metz was the wrong choice to play Kate.
But one Reddit user came up with a solution for keeping the plot of Kate getting slim the same if Chrissy doesnt lose weight.
If the writers wanted to show Kate has lost weight, and Chrissy is unable to do so in time for the scene, would you accept Hannah [Zeile] being aged up with Chrissys voice? asked the commentator.
The reference to the actress playing the teen comes at the same time as a critical plot point in teen Kates life. The next show will focus on Kate, potentially showing exactly what happened with the boyfriend that resulted in her turning to food so much.
However, the question of whether it would be disrespectful to Chrissy to use a different actress to portray weight loss remains unanswered.
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