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Physicians are well aware of the difficulties in effecting dietary changes in patients, especially in light of the ubiquity of unhealthy and convenient food options, along with the multitude of conflicting information on the Internet and in the scientific literature regarding what constitutes a healthy diet. Moreover, most physicians, who typically receive only basic instruction on dietary counseling during their training, report feeling ill-equipped when it comes to providing guidance in this area.[1] By forming a strong partnership with registered dietitians and incorporating a few simple tips into practice, however, physicians can successfully guide patients on the correct path toward healthier eating habits.

Here are five things to know about effecting successful dietary modifications in patients.

The primary focus of the preventive cardiology program at our institution is to reduce patients' risk factors for, and prevent first and future, atherosclerotic cardiovascular disease (ASCVD) events. One of the key elements of this program is a healthy diet. With all of the conflicting information and hype on "fad" diets that abound in the media, particularly on the Internet, patients may be confused about what truly constitutes a healthy diet; many have the misconception that weight-loss diets are synonymous with heart-healthy diets. For example, while the currently popular low-carbohydrate and ketogenic diets may be effective for weight loss,[2] replacement of carbohydrates with the high amounts of animal protein that are recommended in these diets can increase serum cholesterol levels and may be associated with a higher risk for death.[3] In contrast, diets that replace carbohydrates with plant-based proteins have cardioprotective benefits.[3,4]

When discussing dietary modifications, an effective way to initiate the conversation is to ask patients about their personal goals. This will help clinicians better align patients' desired outcomes with clinical goals, especially in patients at increased risk for ASCVD.

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Effecting Dietary Modifications in Patients: 5 Things to Know - Medscape

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The Keto diet has managed to break out of its label as the latest trendy diet because of its proven rate of success with weight loss.

However, anew study conducted by a team of Yale researchers addresses the potential setbacks associated with adopting the Keto diet long-term with the help of mouse models.

The report, which was published in the January Issue of Nature Metabolism, posits that over limited periods of time a high-fat low-carb diet can greatly reduce a followers risk of developing diabetes and inflammation but after one week these positive effects begin to diminish as a result of the very mechanisms that fostered them.

The Keto diet works by forcing the body to use alternative sources for fuel via prolonged exercise and or starvation.More specifically, followers obtain 99% of their calories from fat and 1% from carbohydrates.

Once the body is tricked into thinking that its starving it will start burning fat instead of carbohydrates in order to preserve energy. Eventually, chemical byproducts called ketone bodies are produced.Ketone bodies serve as alternative energy sources for organisms during periods of glucose scarcity.

The immediate benefit of this process has to do with tissue-protective gamma delta T-cells. These begin to spread throughout the body as a direct result of ketosis.

This reduces diabetes risk and inflammation, and improves the bodys metabolism, explained Vishwa DeepDixit, the Waldemar Von Zedtwitz Professor of Comparative Medicine and of Immunobiology. After a week on the keto diet, mice show a reduction in blood sugar levels and inflammation.

The problem is fat break down and fat storage began to happen at once, which means the rodents consumed more fat than they could possibly burn. Eventually, those essential gamma delta T-Cells diminished and the likelihood of the subjects developing metabolic disorders surged dramatically.

This new metabolic consequence joins a slew of previously established ones.

Many experts believe that limiting your carb intake to 1% over a long period of time makes it extremely difficult to include important sources for vitamins and minerals found in foods like fruits, beans/legumes, and whole intact grains. In addition to energy preservation, carbohydrates promote tissue synthesis, provide us with our recommended value of macro-nutrients and prevent the development of several kinds of chronic illnesses.

For individuals that need to lose quickly for whatever reasons, tweaking your metabolism to augment fuel sources seems to be the trick. Experts just urge followers to consults a nutritionist to determine how long and how rigidly they ought to restrict carb intake.

Before such a diet can be prescribed, a large clinical trial in controlled conditions is necessary to understand the mechanism behind metabolic and immunological benefits or any potential harm to individuals who are overweight and pre-diabetic, Dixit said in a press statement.

Its important to note that more research needs to be done before a categorical threshold can be translated to human trialseven in consideration of the striking genetic similarities we share with mice. The most important citation motioned in the new study relates to the benefits and setbacks afforded by ketosisa counterbalance that is defined by dietary indecision.

The new data meets supporters and critics in the middle. The researchers maintain that the diet has its functions; both as a quick and effective measure for weight loss and a provisional means of decreasing ones risk for chronic illness.

However, very few fad diets warrant indefinite adherence.

Our findings highlight the interplay between metabolism and the immune system, and how it coordinates maintenance of healthy tissue function, said Emily Goldberg, the postdoctoral fellow in comparative medicine .

In other words adopting the Keto diet in short spurts instead of committing to it long term appears to be the more effective method.

The new paper, titled,Ketogenesis activates metabolically protective T cells in visceral adipose tissue was co-authored byEmily L. Goldberg,Irina Shchukina,Jennifer L. Asher,Sviatoslav Sidorov,Maxim N. ArtyomovandVishwa Deep Dixitand can be read in full in the journal Nature Metabolism.

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This is how Yale researchers say to approach the Keto diet - Ladders

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Scientists have recently started to realize just how dangerous inflammation is, finding links to deadly diseases like certain cancers and Alzheimer's.

Doctors often treat chronic inflammation with medications such as non-steroidal anti-inflammatory drugs like Ibuprofen, steroids, and supplements like fish oil. But recent research shows that one of the best treatments for inflammation may be the food you eat.

"Inflammation is not always a bad thing; our bodies use inflammation as a signal for healing," says Dr. Mari Ricker, MD, a professor of family and community medicine at the University of Arizona. This is what you see when an infected cut turns red and swells up.

However, when inflammation becomes chronic, it is linked to dangerous health conditions like certain cancers, heart disease, diabetes, and asthma. That's where an anti-inflammatory diet comes into play.

It's designed to reduce chronic inflammation in your body, a condition where your immune system stays constantly on high alert and ultimately may damage or impair normal tissues and cells. By calming the inflammation, you can mitigate this damage and reduce your risk of diseases.

The anti-inflammatory diet is less like a diet with restrictive meal plans and more like a guide for eating nutrient-dense, unprocessed or minimally processed foods and a lot of vegetables, much like the Mediterranean diet or DASH diet, Ricker says.

You are also advised to eat foods with antioxidants like vitamin C in oranges and the lycopene in tomatoes.

You don't have to ban inflammatory foods like red meat outright but you should only eat them in small amounts. Below are some foods that may help reduce inflammation that are recommended for an anti-inflammatory diet.

In addition to foods that help lower inflammation, an anti-inflammatory diet also focuses on limiting foods that contribute to body-wide inflammation. These foods include processed carbs, fatty cuts of red meat, fried foods, sugary drinks, and alcohol.

An anti-inflammatory diet can decrease your heart disease risk whether you are overweight or not.

Ricker says that the diet is healthy and safe for most people to try. "There are very few people who cannot incorporate some aspect of the anti-inflammatory diet."

The anti-inflammatory diet is relatively easy to maintain and should be used throughout your life for best results, Ricker says. "To be successful in reducing inflammation this needs to be a lifestyle change. Changing the diet long term, not just for 3 to 6 months."

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What is an anti-inflammatory diet and its benefits for heart health - INSIDER

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When you think of carbohydrates, you probably think of bread, pasta and potatoes. But carbs are also in grains, legumes, starchy vegetables, milk, yogurt and fruit. Theyre one of the three main energy sources in our food and they provide the bodys preferred fuel source for the brain, nervous system, and exercising muscle: glucose.

Unfortunately, patients with diabetes have difficulty converting that glucose into energy.

The body needs the hormone insulin to convert glucose into energy, but for patients with diabetes, they either dont make enough insulin or the insulin they make doesnt work properly, says nutritionist Joyce Patterson, M.P.H., R.D.N., B.C.-A.D.M.

When glucose cant be used, it stays in the blood and results in high blood sugar.The worst offenders for these spikes are added sugars and refined grains, like white rice, and sugary beverages such assodaand juice. Patients with diabetes take medications to help increase their insulin levels or make insulin function properly so their bodies can get the energy it needs.

So if fat and protein are energy sources for the body too, why not just eliminate carbs from your diet? Well, theres a lot of reasons, actually.

Theres a common misconception that carbs are bad or should be cut out, Patterson says. However, cutting carbs out can initially lead to uncomfortable side effects, like low energy and headaches.

In addition to glucose, carbs also contain other important nutrients. Fruit and starchy vegetables are rich in vitamins and minerals. Beans and lentils are an excellent plant source of protein, in addition to cholesterol lowering fiber, B vitamins, iron and calcium. Dairy provides protein, calcium and potassium. And finally, whole grains are a great source of fiber and B vitamins. Cutting out all of these foods puts us at risk of nutrient deficiencies, Patterson says.

For those who take insulin or other medications that increase the risk of hypoglycemia, eliminating carbs, or even following a low carb diet, can lead to dangerously low blood sugar. So, having carbs in your diet is a good thing. Choosing high-quality carbs that are high in fiber and/or protein will provide the body energy without a large spike in blood sugar levels.

The Mediterranean, DASH or plant based diets have all shown benefits in people with diabetes beyond diabetes management, like lower cholesterol, better blood pressure and overall heart health, according to Patterson, also a diabetes educator in the Adult Diabetes Education Program.

She adds that the Mediterranean and DASH diet offer a great variety of foods with very little restriction the emphasis being on portion control, balance and healthy food choices.

Similarly, plant-based diets offer many different plant sources of protein to replace animal products.

Very low carb diets, like the keto diet, have also shown benefits for blood sugar. However, many find the lack of flexibility difficult to stick with, leading to frustration and yo-yo dieting, which can be harmful to health in the long run, Patterson says.

SEE ALSO: Keto Diets and Heart Health: Whats the Risk?

To learn more about diabetes education and management, or gather a general understanding of how food affects medical conditions and overall health, seeing a registered dietitian can help explain how food choices, portions, balance and timing of meals can all affect blood sugar.

To apply some of that information to meal planning, try this budget and blood sugar friendly lentil stuffed peppers recipe.

Lentils are a plant-based protein, rich in both fiber and protein which help keep blood sugar from rising too high or too fast after a meal, Patterson says. Together with the sweet peppers and lean chicken, its a well-balanced meal.

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What to Know About Low Carb Diets and Managing Your Diabetes | University of Michigan - Michigan Medicine

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Keto Mediterranean chicken, photographed in the Post-Dispatch studio, Wednesday, Jan. 15, 2020. Photo by Hillary Levin, hlevin@post-dispatch.com

Yield: 4 servings

1 tablespoon olive oil

8 bone-in, skin-on chicken thighs

Salt and pepper

3 garlic cloves, thinly sliced

1 cup pitted kalamata olives

2 tablespoons capers

2 tablespoons white wine vinegar

1 teaspoons dried oregano

1 cup whole-milk Greek yogurt

cup fresh flat-leaf parsley, roughly chopped

2 tablespoons fresh mint leaves, roughly chopped

1 teaspoon lemon zest

1 tablespoon lemon juice

1. Heat oil in a large pot or Dutch oven over medium heat. Liberally sprinkle chicken with salt and pepper and cook half of the pieces, skin-side down, until the skin is deeply browned, 6 to 8 minutes. Flip and cook until the other side is deeply browned, 4 to 6 minutes. Transfer to a plate and repeat with remaining pieces of chicken.

2. Pour out all but 1 tablespoon of the fat (if on the keto diet, keep all the fat in the pot). Return pot to heat and add garlic; cook until golden brown, about 1 minute. Add the olives, capers, vinegar, oregano and cup water; stir to combine and to scrape up any browned bits at the bottom of the pot. Return chicken pieces to pot and stir to mix.

3. Cover and cook at a simmer until chicken is done, about 30 minutes. Remove the chicken and boil the sauce to reduce it by half.

4. Meanwhile, mix the yogurt, parsley, mint, lemon zest and lemon juice, plus a large pinch of salt and pepper. Stir to combine. Taste and season with more salt and pepper, if needed.

5. Serve the chicken with its sauce, and the yogurt sauce on the side.

Per serving (nutrition calculated using all the fat from step 2): 627 calories; 48g fat; 12g saturated fat; 285mg cholesterol; 42g protein; 5g carbohydrate; 1g sugar; 2g fiber; 1,146mg sodium; 91mg calcium

Adapted from a recipe by the Food Network

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The keto diet: Its highs and lows plus 5 recipes - STLtoday.com

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These carrot drinks can be easily made at home.

Highlights

It's best to include seasonal food in your diet as these freshly produced foods bring a wealth of health benefits. Although, carrots are available almost throughout the year, the best ones are around only during the winters. The season-special carrots are a powerhouse of nutrition. This bright red, crunchy veggie is known for its juiciness and slightly sweet taste. It brims with vitamin A and dietary fibre; and, as it is also low in carbohydrates, it is a great pick for your weight loss diet. If you've had enough of gajar ka halwa and ignored your weighing scale all through this season, try these carrot-based drinks for your healthy diet.

This healthy and delicious drink cannot be missed, especially during winters. After carrot pieces are boiled in water, some salt and spices like mustard powder are added, and they are left to mature to absorb maximum flavours. Carrot kanji has a unique sweet and salty taste, and makes for a super refreshing drink.

(Also Read:Weight Loss Tips: How To Include More Carrots In Your Winter Diet)

Carrot kanji is a nutrient-rich winter drink.

Drinking carrot juice every day is a ritual in many households during this season. Grate and juice the carrot or add other vegetables like beetroot and spinach. Add some lime juice and wolf down this nutritional drink. Carrot juice is said to improve immunity, skin health and also eye sight.

Mix carrots with fruits like bananas, apples, pineapple and make a smoothie by adding yogurt, some cinnamon powder, ginger and honey. A powerful breakfast smoothie will be ready to fuel you with energy and nutrition. You can also make this smoothie with milk instead of yogurt.

Level up your drinks with some red hot colour and refreshing taste from carrots. Make your own virgin carrot martini by mixing carrot juice with some grated ginger and a dash of lemon. Gobble it down and feel the high of wellness from the delicious drink.

A light soup that you can just drink up. Boil carrots along with beetroot, garlic and ginger; add some spices. Drain the soup and pour this liquid-y warm carrot soup in a bowl. Slurp through this warm soup for dinner while tucked into your cosy blanket.

(Also Read:5 Delicious Carrot Desserts You Must Try This Winter)

Carrot soup is a deliciousdrink that may bring you warmth.

Bid adieu to winters after enjoying the most of seasonal carrots while they are still around. These drinks with carrots are also easy to make at home, so are definitely worth a try.

About Neha GroverLove for reading roused her writing instincts. Neha is guilty of having a deep-set fixation with anything caffeinated. When she is not pouring out her nest of thoughts onto the screen, you can see her reading while sipping on coffee.

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Healthy Diet: 5 Carrot-Based Drinks That Are Delicious And Easy To Make - NDTV Food

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If you've ever experienced terrible cramping or intense bloating and immediately reached for your computer, there's a good chance you've come across the Low FODMAP diet. As a diet designed for those with chronic gastrointestinal issues or bowel diseases primarily Crohn's Disease or irritable bowel syndrome it may seem like an instant fit for anyone who may be feeling irregular or are hoping to reset their digestive system. The truth? It may work wonders for some by providing relief over several weeks, but it's not meant for everybody, experts say.

FODMAP is an acronym for fermentable oligo-, di-, mono-saccharides and polyols, a subset of short-chain carbohydrates that are resistant to digestion. This means that these kinds of carbs have been shown to trigger digestive symptoms in all kinds of people, from excessive gas to stomach pain, says Michelle Pearlman, MD, a board-certified gastroenterologist and physician nutrition specialist within the University of Miami Health System. "Instead of being absorbed into the bloodstream, [these carbs] reach the far end of the intestine for fuel, and produce gasses like hydrogen, methane, and sulfur, which often cause digestive symptoms like excessive belching, bloating and flatulence in some individuals," Pearlman explains. "These types of carbohydrates also draw liquid into the intestine, which may lead to diarrhea."

But not everyone who consumes foods that are high in FODMAPS experience adverse side effects when they're digesting meals. And some of the foods that are naturally high in FODMAP carbs are actually otherwise highly attractive for their nutritional counts in well-balanced diets. Carrie Walder, MS, RD, a nutritionist who has previously published specialized guidance for those interested in the Low FODMAP diet on her website, says that feeling gassy after eating ingredients high in FODMAP carbs "is a normal process and with most individuals, this will cause no issue ... Many high FODMAP foods are actually incredibly healthy, so we want to be able to include as many of them in our diets as possible."

Understanding the point at which bloating, gas, and diarrhea cross from being unintended side effects into something you should discuss with your doctor can be tricky. Below, we're reviewing the basic principles of the Low FODMAP diet program, who should actively try the diet at home, and how this diet can help you make better decisions at mealtime (even if you don't have IBS).

The diet is structured into three different phases; In the first phase, foods that are high in FODMAPs are completely removed from the diet (or only consumed in very limited amounts). The most common misconception about this program, Walder says, is that dieters believe these foods should be removed forever. "The full elimination phase should only last 2-6 weeks, with the goal to re-incorporate as many high FODMAP foods back in as you can individually tolerate," she says. The second phase allows dieters to slowly reintroduce small amounts of different kinds of FODMAPs back into their diet, which is a great way to understand which kinds of foods high in FODMAPs actually irritate their bodies. The third phase, then, is a longer period where you're able to customize what you eat on a regular schedule. "The final integration phase of the diet is meant to be personalized to the individual," Walder explains. "This means that they will only continue to avoid the high FODMAP foods that trigger their symptoms, liberalizing the diet as much as possible."

Low FODMAP Diet Chart. Infographic: Laura Formisano

Understanding what's completely off the menu for stages one and two of the Low FODMAP diet may be confusing. Walder explains that many different foods contain moderate amounts of FODMAP carbohydrate subtypes, but you may still be able to enjoy some of these items sporadically. We're breaking down some of the ingredients that have the highest amounts of FODMAPs and what you might be able to substitute:

If you're looking to maximize your Low FODMAP diet meal plans, Walder says there's a more complete list available to dieters provided by Monash University. The list is also available as part of an interactive app where you can track the foods you eat. "I would recommend it to anyone who has to follow this diet," she says.

If you're experiencing any of the common digestive issues that may be addressed by a diet change from bloating to constipation or even chronic diarrhea you may think the Low FODMAP diet is perfect for you by default. But while this diet is intended to eliminate gas production and the symptoms associated with excessive gas, it shouldn't be the first treatment option, unless you've discussed it with your healthcare provider first. "Many of the foods that contain large amounts of FODMAPs are in fact very healthy and nutrient dense think of some of the items that are excluded, like cauliflower, broccoli, Brussels sprouts, avocado," Dr. Pearlman says, adding that many people assume the FODMAP diet is an automatic solution for their digestive issues. "It's key to try to prepare your own food, limit any processed foods, and limit eating out because there are often hidden additives, seasonings, or sauces that can contribute to GI symptoms that people are not aware of if they're not preparing their food themselves."

Pearlman stresses that automatically adopting a Low FODMAP diet could actually work against you in the long run. For clinical experts to appropriately diagnose a gut health issue correctly whether that's gluten sensitivities, SIBO, gastroparesis, or a parasitic infection the digestive system needs to be exposed to all issues. "Something like celiac disease or an impacted thyroid can be causing stress within the GI tract, but I need to make sure that I test patients for those issues before prescribing a certain diet, as cutting out entire food groups may skirt the true issue," Pearlman explains. There's even a chance that eating foods exclusively low in FODMAPs will still lead to irregular digestion, as highly-processed items (like bacon!) are okay to eat while on this diet plan.

If you've previously discussed eliminating extra FODMAPs with your doctor, there's a good chance you've been diagnosed with a chronic issue, such as irritable bowel syndrome. But if you're living with IBS and haven't explored this option yet, the Low FODMAP diet may be the relief you've been searching for. "IBS affects about 15% of the world's population, and with it comes an extreme emotional effect and negative impact on quality of life," Walder says. "In fact, studies have shown that [patients] would be willing to give up 25% of their remaining life for a treatment that would offer symptom relief. This is why the low FODMAP diet is of value and why it's being talked about we have finally found a dietary treatment that can help up to 75% of IBS patients find relief from their suffering."

Both experts agree: The Low FODMAP diet is not intended for weight loss, and should only be adopted in its entirety if you've consulted a doctor. "It's not a weight loss diet and should only be attempted if medically necessary; It's not meant as a 'cleanse' or 'reset' and really should only be followed if your doctor has suggested it," Walder says. While the diet may help address belching, bloating, excessive flatulence and diarrhea, many of the prohibited foods are actually some of the healthiest options for those who are actively trying to lose weight due to their low calorie counts and high fiber content. "For someone to completely avoid all foods high in FODMAPs for a prolonged period of time is not only very unrealistic, but it can often lead to disordered eating and restrictive dietary patterns," Pearlman argues.

That being said, there may be a few ways to glean some useful insight from this trending diet, especially if you're feeling frequently feeling unbalanced after mealtimes. Walder says there's an abridged version of the diet, so to speak, known as "FODMAP Gentle" that may be able to help you pinpoint exactly which foods are causing you discomfort. "Essentially, a dietitian would look at your current dietary intake and only restrict the highest FODMAP-containing foods that are found in that patient's diet; mainly onions, garlic, and beans," Walder explains. "If this patient sees an improvement in their symptoms, they can start to add them back to see if their symptoms return. Perhaps then they may only have to eliminate or lower their intake on a couple of ingredients, and not necessarily go through the full elimination diet."

At home, pay attention to what you eat without obsessing over their complete nutritional profiles Pearlman says you might be able to start by process of elimination in the time leading up to a professional consult. "The most alluring part of this diet is the ability to reintroduce items one at a time did 'X' food actually cause you distress? More often than not, though, if people just ate unprocessed, real food, they'd feel a whole lot better to begin with."

The rest is here:
What Is the Low FODMAP Diet? - Foods You Can and Can't Eat on Low FODMAP - GoodHousekeeping.com

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Hafthor Bjornsson is one of the strongest (and largest) men on the planet. The six foot nine inches tall, four hundred plus pound Bjornsson has nine Worlds Strongest Man podium appearances, including a win in 2018, and a third place finish after suffering a torn plantar fasciain 2019. Hes a five-time Europes Strongest Man and a two-time Arnold Strongman Classic champion. The man casually deadlifts eight hundred pounds plusfor repsand was cast as The Mountain on HBOsGame of Thrones.

All this is to say, Bjornsson needs the proper fuel to achieve those accolades. Weve covered Bjornssons dietextensively (plusdiets hes considered trying), and are not strangers to eating challenges. So it makes sense that we, two very normal sized dudes who are not strongmen, would eat calorie for calorie what Bjornsson eats on a normal training day:

Before going into the specifics of why Bjornsson eats what he eats in the way he does, lets take a look at each meal for the food and macro breakdown:

200g Ribeye Steak-372 Calories

1 cup White Rice 182 Calories

1 tbsp Butter 102 Calories

1/5 cup Carrots 9 Calories

100g Baby Spinach 23 Calories

1/5 cup Red Bell Pepper 8 Calories

22.5g Dextrose 83 Calories

330ml Coconut Water 64 Calories

200g Ribeye Steak 372 Calories

1 cup White Rice 182 Calories

1 tbsp Butter 102 Calories

1/5 cup Carrots 9 Calories

100g Baby Spinach 23 Calories

1/5 cup Red Bell Pepper 8 Calories

22.5g Dextrose 83 Calories

75g potatoes 131 Calories

1 Banana 105 Calories

330ml Orange Juice 156 Calories

200g Ribeye Steak 372 Calories

1 cup White Rice 182 Calories

1 tbsp Butter 102 Calories

1/5 cup Carrots 9 Calories

100g Baby Spinach 23 Calories

22.5g Dextrose 83 Calories

75g potatoes 131 Calories

1 Tomato 11 Calories

330ml Orange Juice 156 Calories

200g Ribeye Steak 372 Calories

2 cup White Rice 364 Calories

1 tbsp Butter 102 Calories

1/5 cup Carrots 9 Calories

100g Baby Spinach 23 Calories

22.5g Dextrose 83 Calories

330ml Orange Juice 156 Calories

200g Ribeye Steak 372 Calories

2 cup White Rice 364 Calories

1 tbsp Butter 102 Calories

1/5 cup Carrots 9 Calories

100g Baby Spinach 23 Calories

22.5g Dextrose 83 Calories

1 Orange 86 Calories

330ml Coconut Water 64 Calories

1 Liter Full Fat Milk 609 Calories

64g Casein Protein 231 Calories

1 Banana 105 Calories

Let us preface that this is A LOTof food. If you combined David and Is bodyweight at the time of this challenge, we still would not weigh as much as Bjornsson.

But we came ready and confident to gluttonously tackle multiple days worth of calories within eight hours.

David and I had just completed several of Primal Swoledier Eric Leijas Kettlebell Flows right beforehand so we were definitely hungry for a big breakfast. We discovered that David is an extremely fast eater while I am the polar opposite.

We chatted through what we were most weary about going into the challenge. For David, it was how much orange juice and coconut water we were going to have to consume because sugary drinks are usually difficult for him. For me, it was the sheer volume of food because I was already feeling my belly getting heavy after the large bowl of loaded oatmeal.

Despite those lingering concerns,we crushed meal 1!

About an hour and a half after breakfast, it was time for some rice and rib-eye. In case it was a mystery, neither of us were hungry after the 1,715 calorie breakfast.

Knowing we would each have to eat seven cups of rice over the course of the day, we were pretty excited about all the butter that was used to cook it. More butter (read fat) equals more flavor; something Bjornssons diet isnt lacking as he eatsnearly one full stick of butter every day.

It was my first ever experience with dextrose but to my surprise it actually made the food taste very good. Turns out, adding a scoop of sugar does improve the flavor of a meal, even if it is meant more for its digestive benefits than its flavor profile. If you want to know more specifics about dextrose, we discuss it later in this article.

An hour or so after meal 2, we dove right into meal 3. We were not even remotely hungry.

This meal added in a bunch of potatoes and a whole banana, but otherwise was the same as meal 2.

I mentioned that, at this point, I was definitely slowing down physically. My breathing was also getting a bit more labored as David mentioned:

I can hear you breathing. I can feel you breathing.

As this meal progressed, David felt like he was going to pop and I started laughing uncontrollably for no reason. We were both feeling very uncomfortable.

Lets just wrap this one up.

A few hours later, we tackled meal 4. Its fitting Bjornsson is also known as The Mountain, because this challenge felt like climbing one.

By this point we had already consumed 3,729 calories. I adopted the strategy of leaning fully back in my chair to take any pressure off my stomach, which was definitely bulging at this point. On a positive note, my belly now made for a great table to rest my food on whilst I chewed.

David noted that the food in this diet was all fairly nutritious, albeit this particular meal included both an entire potato and a full tomato, the latter of which was to be eaten raw.

I never want to see food again.

After taking into consideration the physical state we were each battling halfway through this meal knowing there were three more still to go, two of which involved twice the amount of rice, we tapped out.

Meals 5 and 6 were attempted, but we surrendered a few bites in.

We were not going to let the challenge end without taking down the item that shocked us most when we first learned of Bjornssons diet.

He consumes a liter of full fat milk with 64g of casein protein which has the tendency to thicken pretty quickly. Oh, and also another full banana.

I was pretty ecstatic that this meal would not involve chewing. Drinking the dense 945 calorie shake was immensely difficult but we both successfully got it down.

Theres always room for dessert, right?

Although unsuccessful in the challenge, we did each manage to consume somewhere between 5,500 to 6,000 calories.

We proceeded to lay on the floor and not move.

Editors note: The content on BarBend is meant to be informative in nature, but it shouldnt take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician if you have any concerns.

You may have noticed this cheeky ingredient sneaking its way into most of the meals that Bjornsson eats. So what exactly is dextrose?

As David said during the educational interlude in the video, dextrose is a carbohydrate that Bjornsson adds to his meals because it may help stimulate the production of amylase, an enzyme that helps break down carbohydrates in the digestive system.

If you were to simply look at the macros on a dextrose nutrition label, you would find that it is entirely sugar. Essentially, dextrose is a carb that helps break down carbs during digestion.

No, it doesnt require that you eat standing up.

It was developed by bodybuilder, strength athlete, and Bjornssons nutrition coach, Stan Efferding, who says, The Vertical Diet is about eating nutrient-dense foods that are easily digestible in order to help you lose or gain weight, maximize workouts, and achieve better nutrient absorption over all.

Its a relatively low-fat, high carb diet. Weve covered the vertical dietextensively and why certain foods are best for it. We also discuss the foods that are forbidden by it.

If you want to try the vertical diet, it is always best tospeak with a healthcare practitioner before undertaking any new diet or weight loss program.

We may have come up short in the challenge but we feel like were part of the Strongman community now. It was certainly difficult but it only furthered our understanding of how unique the athletes who compete in Strongman truly are.

If youre interested in watching Bjornsson and other strongmen in action, the 2020 USA Arnold Strongman took place earlier this month, as did Britains Strongest Man. Also, Worlds Strongest Man hasconfirmed a date and locationfor 2020.

So there is plenty of strongman action to fill our plates this year. Oof, maybe that wasnt the best choice of words.

Hafthor Bjornsson is an Icelandic strongman and actor. He won the 2018 Worlds Strongest Man competition and is a two-time Arnold Strongman Classic champion.

He played The Mountain on HBOsGame of Thrones.

Hafthor Bjornsson eats the vertical diet created by his nutrition coach, Stan Efferding, that only incorporates easily digestible foods.

On a normal training day, Bjornsson eats approximately 8,000 calories.

See original here:
We Tried to Eat Hafthor Bjornssons Normal 8,000 Calorie Training Diet - BarBend

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For the past month, podcaster and comedian Joe Rogan has been following the carnivore diet, eating nothing but meat and eggs for the month of January. After five days on the diet, Rogan said he had noticed himself becoming leaner, while his energy levels had also received a boost. Since then, though, Rogan's diet experiment has gone south. Literally.

Writing on Instagram, Rogan revealed that after following the carnivore diet for a few weeks, he was now suffering from severe diarrhoea. "Im not sure diarrhoea is an accurate word for it, like I dont think a shark is technically a fish," wrote Rogan.

"Its a different thing, and with regular diarrhoea I would compare it to a fire you see coming a block or two away and you have the time to make an escape, whereas this carnivore diet is like out of nowhere the fire is coming through the cracks, your doorknob is red hot, and all hope is lost."

Thankfully, Rogan hasn't shit his pants yet. But, he says, if he were to continue with the diet, then it'd be a matter of time before he fills his underpants "like a rainforest mudslide overtaking a mountain road".

On the upside, Rogan says that since starting the diet he is now around 7lbs (3kgs) lighter and his energy levels have increased. However, Rogan said "I trust my butthole about as much as I trust a shifty neighbour with a heavy Russian accent that asks a lot of personal questions."

So if you want to lose a little weight and gain a little energy, go ahead and follow Rogan's example. You'll want to proceed with caution, though, because you may experience diarrhoea that's comparable with a "rainforest mudslide". You have been warned.

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Following the Carnivore Diet Gave Joe Rogan Severe Diarrhoea - Men's health UK

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In January 2019, Martine Etienne-Mesubi had had enough. She was 42 years old, and she weighed 225 pounds. She couldnt play outdoors with Zoe, her 6-year-old daughter, without stopping to catch her breath. When we went to the park Id say, Hold on Zoe, lets take a break, lets wait for mom, lets sit down.' I hated that, she says.

Her second daughter, Ava, had been born a few months earlier, and Etienne-Mesubi ate whatever she wanted when she was pregnant and nursing. At 10 at night I would pull out a bowl of cereal or make toast, then go to bed right after. My eating habits were down the drain, she says. By the end of 2018 Ava stopped nursing, so the eating for two excuse wasnt cutting it anymore. Plus, Etienne-Mesubi was concerned about developing diabetes and hypertension, which run in her family.

She knew she had to take control of her weight and her health. Being 225 pounds and carrying on the way I was with no-holds-barred eating all the time, I realized cant keep eating like this.

After her first pregnancy, Etienne-Mesubi had lost weight by running and modifying her diet. She trained for 5ks, 10ks, and half marathons, and she watched everything she ate.

I was in that diet mentality. I thought, I cant have this, I cant have that, I dont want to gain weight. Looking back, it was really not a good place for me with food. I was obsessive about everything I was eating and all the exercise I was doing, she says.

She didnt see a path forward for weight loss. In my mind there was no way to do it except the way I did after my first daughter, and I was not feeling that energy, she says. I thought, Im older, we have two kids now, and Im tired. Theres no way Im running anywhere or doing any HIIT exercises, she says.

On Instagram she came across people who were losing weight with intermittent fasting and tracking their progress with the LIFE Fasting Tracker app. I didnt know what that meant. I thought people were just not eating. How do you not have breakfast or lunch? I couldnt grasp the concept, she says.

With a Ph.D. in epidemiology, Etienne-Mesubi put her research skills to work learning about intermittent fasting: I needed some science. I wanted to know what evidence existed to show this was a legit way to lose weight.

She discovered people had been fasting intermittently for years who said they were losing weight, feeling better, and reversing diabetes and hypertension. I was blown away by all the information I was finding, and a lot of it is based in science, she says.

Still, she was apprehensive. I love to eat, I love food, and I love to cook. My favorite store is Costco because theyre always giving you something to taste. I didnt know if I could manage not eating for however long, she says. But I decided to start the new year fresh, and this was how I was going to do it.

There are a lot of different options for intermittent fasting, and Etienne-Mesubi started with 18 hours of fasting and a six-hour eating window. In the beginning it was challenging but within two weeks it became very normal, she says.

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She learned that hunger often comes in waves, and if she drank some water or tea, or read to get her mind off the hunger, the wave would pass. The minute I shifted my mind onto something else I wasnt hungry, and before I knew it, I was at my eating window, she says.

She had no trouble skipping breakfast, and sometimes wasnt hungry at noon, so she would push the start of her eating window to 1 p.m. or 2 p.m. and finish eating by 6 p.m.

She also fasted for 48 to 72 hours every week for about two months. Im not a medical doctor. I do have a Ph.D. in epidemiology, but I wouldnt recommend anybody do that without speaking to your doctor and doing your own research, she says.

By April 2019 she had lost 30 pounds and her eating window had shrunk to two or three hours a day. She decided to challenge herself with one meal a day (OMAD). She figured if it didnt work for her, she could revert to her regular intermittent fasting schedule.

She planned her daily meal for dinnertime so she and her family could all eat together, and she didnt restrict what she ate. Im Haitian and my husband is Nigerian, and we eat everything. I wasnt going to restrict my traditional foods, she says.

Over the holidays, Etienne-Mesubi continued with intermittent fasting but gave herself an expanded eating window of six or eight hours. We were celebrating, and I have no regret and no guilt for extending my window, she says. Even though I allowed myself extended time to eat, I didnt go crazy. I still enjoyed myself and my time with my family and kids. It was so freeing to know if I want to eat longer I can, and if I dont feel like eating anymore Im going to stop, she says.

After seven years staying home to care for her daughters, Etienne-Mesubi returned to work last November as a public health epidemiologist working in global health. She was apprehensive about rejoining the workforce and says her weight-loss success helped give her the confidence to do it. I thought, Martie, you lost all this weight, you can definitely go back to work you got this, she says.

Etienne-Mesubi shares her journey on her blog, podcast and Instagram. Anybody can do this. This is something you have control over, she says.

I feel amazing. I feel fantastic. I have newfound confidence, she says. Im saying yes to so many things. Im excited about life and my future with my family. Im a better mom and a better wife.

One meal a day (OMAD): Shell start with some nuts or guacamole and chips, and then have a traditional meal like Haitian rice and beans with oxtail and cabbage, or a big baby arugula salad with a bunch of things thrown in nuts, beets, broccoli, braised turkey necks, quinoa and chickpeas. Some days they might have avocado toast with eggs and cheese, or fish tacos. Salad is a mainstay.

I have one satiating meal in one sitting. Whatever that may be, I have that meal with my family and then Im done for the day. Thats why its important for the meal to consist of healthy and filling components, she says. Once I have eaten my meal, Im fully satisfied and wont eat until the next day. It takes time for your body to get used to eating this way but once you get into the rhythm of it, it becomes a daily habit.

And if Zoe asks for pizza or wants to bake cookies, Etienne-Mesubi is on board with that.

They always have dessert, which could be ice cream or cookies, or yogurt, granola or fruit. Im a big sweet eater, but I still try to get my daughter to choose fruits over ice cream or cookies, she says.

Samantha Cassetty, MS, RD, a nutrition and weight-loss expert with a virtual nutrition counseling practice based in New York City, says its important that Etienne-Mesubi realized that what worked for her in the past wasnt sustainable for her current lifestyle.

At some point, its difficult to maintain that level of exercise and rigidity over your food choices, which is why so many people throw in the towel. But you can eat better, find movement experiences that work for you, and get to a healthier weight without going to those extremes, Cassetty says.

She says that much of the research on intermittent fasting comes from animal research, which is interesting, but not conclusive. Based on the evidence we have, there seems to be some benefit to intermittent fasting, but the rules can be tough to follow, she says.

Intermittent fasting might not be a great choice if you:

Instead, you might want to consider the Mediterranean diet for health benefits, or a regular, calorie-restricted meal plan for weight loss.

She says many people might struggle with just one meal a day: Studies on intermittent fasters have high drop-out rates, suggesting how hard it is to ignore hunger and eat within limited windows.

Cassetty also is concerned that people who eat just one meal a day may not be meeting their vitamin and mineral requirements. Etienne-Mesubi says she chooses nutrient-dense meals with leafy greens, eggs, nuts, grains, and loads of veggies and takes a daily multivitamin supplement to ward off any deficiencies.

But there are some lessons we can learn from intermittent fasting, Cassetty says. For example, night-time eating is linked with an unfavorable metabolic shift that ups your risk of diabetes and other challenging, chronic conditions, so its a good idea for everyone to think about ways to curtail nighttime nibbling. A 12-hour fast is appropriate for most people, and can help create some structure in the evening, when people are prone to snacking.

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