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Trying to lose weight? Eat your meal alone – Times of India
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As per a study published in the American Journal of Clinical Nutrition, eating in a social circle has a powerful impact on your mind and you may eat more as compared to dining alone.
In this study, the researchers evaluated 42 existing studies conducted on social dining and found out that people eat more when they are having food with their loved ones because they enjoy the company, which increases their consumption.
Even when you go for a social gathering there are high chances that you will overeat in the company of your friends and family.
The researchers have termed this phenomenon of eating more in a social gathering as "social facilitation".
However, this social facilitation was not common when dining with strangers. This is because people want to convey a positive impression in front of a stranger by eating a small meal.
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Trying to lose weight? Eat your meal alone - Times of India
This Is the Best Kind of Low-Impact Cardio For Fat Loss, According to an Expert – msnNOW
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Getty / filadendron This Is the Best Kind of Low-Impact Cardio For Fat Loss, According to an Expert
High-impact cardio - think running, HIIT, CrossFit, plyometric circuits - tends to get most of the attention when it comes to weight loss, but we're here to tell you that low-impact cardio sessions have their place in your routine too.
"Low-impact exercise is easier on the joints and you can do it more frequently, regardless of your age or fitness level," said Tom Holland, MS, CSCS, an exercise physiologist and Bowflex fitness advisor. It's true that high-impact cardio burns more calories and builds up your bone density, Tom said, "but that comes with a cost: a significant increase in stress on the body and chance of injury."
Low-impact cardio is a good choice if you're a beginner building up your strength and endurance, or if you're recovering from injury. But you have a few options when it comes to choosing a low-impact workout, so which one should you go for?
"The most effective form of low-impact cardiovascular exercise for fat loss is that which you do consistently," Tom told POPSUGAR. Which makes sense: high-impact cardio burns lots of calories in a short amount of time. To burn the same amount through low-impact exercise, you'll have to commit more time to the workouts. "Frequency becomes the most important factor," Tom explained, so the workout you can and want to do frequently will be the best one for fat loss.
You have some good options to choose from. Walking is the most popular form of low-impact cardio, Tom said, and it's been shown to be effective for fat loss. Swimming is another low-impact workout that can help you lose weight, especially with speed intervals - try this beginner's swim workout for a place to start. Zumba and the elliptical are also effective low-impact cardio workouts. Start with this 20-minute Zumba video or this cardio elliptical circuit for a taste. Experimenting with different kinds of low-impact cardio will help you find what you love, and the variety will keep you invested and excited to work out.
We mentioned the importance of working out frequently when you're doing low-impact exercise. So, exactly how often should you walk, swim, or hit the elliptical if the goal is weight loss? "As often as possible," Tom said. He recommended splitting up low-impact sessions throughout your day to get more minutes in. "You can do a 20-minute walk with the dogs in the morning, a 15-minute walk at lunch, and a 15-minute walk after dinner to get in a full hour of exercise," he explained. With walking in particular, you can get in these "micro-workouts" without even going to the gym.
If your body is up to high-impact cardio right now, you can incorporate both forms of exercise into your weight-loss routine. Tom recommended the following weekly plan:
Monday: low-impact, like this treadmill walking workout
Tuesday: high-impact, like this 30-minute HIIT cardio video
Wednesday: low-impact, like this swimming interval circuit
Thursday: high-impact, like this 20-minute treadmill running workout
Friday: low-impact, like this beginner's elliptical workout
Saturday: low-impact, like this yoga-dance cardio video
Sunday: rest
Since high-impact workouts put you at greater risk of injury, Tom said they're "generally not something you would want to do every day." If you're doing high-impact, mixing those workouts in with lower-impact routines will keep you healthy and engaged in all the different workouts, which will ultimately keep you on the path to weight loss.
Related video: Body-toning exercises you can do while watching TV (Provided by Tpsy)
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This Is the Best Kind of Low-Impact Cardio For Fat Loss, According to an Expert - msnNOW
January weigh-in results – WTOL
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TOLEDO, Ohio Congratulations to all the Super Fitness Weight Loss Challengers - they have made it through the first two months! You start to create new habits in four weeks, so keep up the hard work.
RELATED: Super Fitness Weight Loss Challenge guest blog: Jeff Streeter
RELATED: 2019-2020 Super Fitness Weight Loss Challenge calendar
Remember - all weigh-ins and challenges now are MANDATORY, so mark your calendar. Get to weigh-ins early if you are busy on the first Monday of the month.
The challengers in the top 50 percent of weight loss will stay above the yellow line and into the Wild Card Division. If you fall into that category - DON'T GIVE UP! We want you to continue your routine and attend every Super Fitness Weight Loss event you can. Building healthy habits will help you continue to lose weight and keep it off.
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January weigh-in results - WTOL
TJ Gibbs got in shape, and now he’s one of Notre Dame’s key players – The Daily Orange
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Temple T.J. Gibbs was overweight. His freshman year at Notre Dame was over. He averaged just 15 minutes per game and wasnt sure how much that number would rise going forward.
Gibbs checked in at 200 pounds, well above the 190-pound benchmark set for him by the Fighting Irish. Heading into the summer of 2017, head coach Mike Brey told Gibbs hed have to improve his fitness.
I came back in the best shape of my life, Gibbs said.
Tony Rolinski, the head strength and conditioning coach for the Fighting Irish, put Gibbs through a customized program to lose weight and build muscle. The following year, Gibbs saw his minutes more than double to 37.4 per game. His weight dropped to the benchmark, and his production crept toward the level its at this season the senior is second on the team in scoring and assists. When Syracuse (11-7, 4-3 Atlantic Coast) travels to South Bend, Indiana, on Wednesday, Gibbs will once again be a focal point of the ND (11-6, 2-4) offense. And most of all, hell be on the court.
(Rolinski) does the best job keeping my body and my weight right, Gibbs said. He always makes sure like if Im doing the bike, I am taking it seriously and pushing to the extent that I can take.
Roshan Fernandez | Asst. Digital Editor
Gibbs basketball career started at age eight when he joined his brothers, Ashton and Sterling, on the court. He worked his way up through Seton Hall (New Jersey) Prep but was always the overweight kid, he said. Though Gibbs couldnt log as many minutes as he wanted, he was No. 80 in the ESPN Top 100 Class of 2016 and logged offers from Big East and other ACC schools.He chose Notre Dame but couldnt crack the lineup at least not the minutes he was recruited for. Gibbs knew something had to change. During the summer, Rolinski got eight hours a week with Gibbs, but that number dropped to two during the season a pair allotted from the 20 hours Brey gets with the team.
People have no idea how that helps you that you have an athlete that conditioned and that tough that over and over again can play the whole game and play it with intensity, Brey said.
After Gibbs freshman year, Rolinski established a routine for him that included riding a stationary bike, running the treadmill and strength training.
That turned into 35 minutes per game and off-the-court sessions with Rolinski on soft-tissue rest and recovery. A year after playing only 15 minutes per game his freshman year and being told to get in shape, Gibbs earned Notre Dames Empty the Tank Award in 2018 given to the player that puts in the most effort throughout the season.
The fact that I was being recognized and people seeing that I am giving it my all makes a huge difference to me, he said.
He finished the season with 1,348 total minutes played, the third-most in Notre Dame school history. This season, Gibbs 34.1 minutes per game leads the team.
Since he was able to keep up with his nutrition and recovery, he does not have to worry about his weight creeping up. The only thing he has lost since freshman year are pounds. The minutes have only increased.
I hope it helps my teammates feel more comfortable that if they need a break or they are getting tired, they can take a rest and coach can take them out but know that I can still continue to play hard, Gibbs said.
Published on January 21, 2020 at 10:42 pm
Contact Sophie: srlevine@syr.edu
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TJ Gibbs got in shape, and now he's one of Notre Dame's key players - The Daily Orange
Weight loss tips: How to lose weight like this guy who lost 15 kg by making these 3 changes in his life – GQ India
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To lose weight in a sustainable manner, the first thing that you need to do is dismiss weight loss tips from friends and family members that promote following a fad diet plan. Why? Because most fad diets lead to following a pattern of starvation and thats not only an unhealthy approach to weight loss but also can negatively impact your mental well-being.
Instead, 37-year-old Mohit Tantiya suggests making the three below changes in your life to commence your weight loss journey. I hail from the hospitality industry, which if you are unfamiliar with, requires working long and erratic hours. This of course translated to me falling into a very irregular pattern of eating. I also hail from a family with a long history of diabetes and related ailments. So a couple of years ago, when I was diagnosed with high sugar, high blood pressure, and fatty liver disease, I thought to myself if I was okay with relying on the life-long support of medicines to get by in life? And the answer was no! I decided to make changes in my life and even lose weight to get my health back on track, he says.
Weight loss is a complex process. It requires you to make:
- Dietary changes
- Lifestyle changes
- And building a strong will
Choosing any one of these three changes or ignoring either one of them, may give you the temporary result that you desire but will not sustain your new found glory in the long run, he adds.
Being fit cannot be a goal, it has to be a continuous process it has to be a way of life. It can start by incorporating these three changes. I incorporated them in my life with the help of the below weight loss plan and trimmed from 82 kgs to 67 kgs.
Firstly, I consulted a dietitian and started eating small portions at regular intervals, comprising only healthy food. I also started maintaining a log of my food intake and managing my macros (protein, fats, carbs & vitamins) religiously. As difficult or as tedious as it may sound now, once you start doing this on a daily basis, it's a child's play and there are some really fantastic apps that can help you with the same.
Secondly, the timing of what you are eating and when you are eating is also very important. A food might be healthy if consumed in the morning but might give the opposite results when consumed late at night. Also a particular food might work wonders if you consume it before working out and might not give you the same result when consumed after working out and the vice versa. Below, let me broadly elaborate my diet plan (based on these 2 principles) for you as well as elaborate my exercise regime, which started out by making small changes in my lifestyle."
On waking up: A litre of lukewarm Water
06:30 am: Green Tea with Cardamom & Honey
07:00 am: 8 Soaked Almonds & 2 Walnuts
Pre-workout: A Banana or Oatmeal
Post-workout: A Scoop of Whey in Water
09:30 am (Breakfast): Wholewheat Spinach Roll/Paneer Roll/Baked Beans on Toast/ Poha/Upma
11:30 am: A Seasonal Fruit
01:00 pm: 1 bowl Sprouts Salad (Brussel Sprouts with Coriander + Lemon juice + Tomatoes + Onions)
02:30 pm: 1 Chapati/Brown Rice + a bowl of Dal + a bowl of Seasonal Vegetables/Paneer/Soya Chunks
03:30 pm: Buttermilk
05:30 pm: Green Tea with Chickpeas
07:30 pm: A bowl of Mixed Vegetable Soup
08:30 pm: Grilled Paneer/Grilled Vegetables/Stuffed Paneer Whole Wheat Paratha/Dal Chilla/Brown Rice (Once a Week)/Sauted Mushrooms with Veggies
10:00 pm: Green Tea
I used to also snack on Chia seeds, Flax seeds and Sunflower seeds in between meals.
Initially, Id only jog in a nearby park and take the stairs instead of elevators whenever I could. Once I got into the habit of walking, jogging, I enrolled myself into a gym.
QUICK READ: 5 ways to lose weight by walking with these effective, easy-to-do health tricks
My first regime included a lot of cardio and CrossFit training and less weight training. I used to workout for at least 60-90 minutes, 5-6 days/week.
For around 4 days a week my regime included:
45 Minutes of a Cardio activity such as Rowing, Running or Spinning
5 Minutes of CrossFit training, including 20 Reps each of Tyre Burpees, Jump Squats, KettleBell Swing, Mountain Climbers, Box Jumps x 3 sets.
On the remaining two days, I used to work on my major muscles with the help of weight training. And over time, I focused more on weight training - training two muscles daily.
-There are a lot of fad diets available on the internet and it's very easy for a beginner to get totally lost or confused reading them. One might also try and imitate the success story of a friend, colleague or a relative but one has to bear in mind that each one of us are different from one another and what worked for them may not work for you.
-Do consult a professional, be it for your dietary requirement or physical workouts. Do discuss with your dietitian, what's available at your place and what's not possible. Don't simply walk out with fancy diet charts which are impossible for you to follow in the long run.
-Take small steps and celebrate your small success. Always remember, there are no bad workouts, the only bad workout is the one which you never did.
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..Created the tablet with bacteria, which helps to lose weight – The Times Hub
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On sale soon may do the tablet with bacteria, which will make the mans belly flat. The fact that drug manufacturers to market with new probiotics designed to remove fat in the waist area.
In the US and the UK have conducted clinical studies of drugs for weight loss and found that they help to reduce body weight. The best results were achieved by people over 50. Each capsule of the new drug included five strains of probiotics microorganisms that restore digestion and immunity. Note that the appearance of fat in the waist area disturbed intestinal microflora, and stomach, a growing number of a certain type of bacteria. Capsules with probiotics will help to normalize the internal processes at the expense of what will start burning fat.
We will remind, past spring in Texas during the study it became clear that preparations with microorganisms strengthen the immune system in the fight against oncological diseases. In 2019 in Israel conducted an experiment, whereby participants were allowed to take an unlimited amount of sweets. As a result, scientists realized that the probiotics will not help to lose weight the abuse of confectionery.
Natasha Kumar is a general assignment reporter at the Times Hub. She has covered sports, entertainment and many other beats in her journalism career, and has lived in Manhattan for more than 8 years. She studies in University of Calcutta. Natasha has appeared periodically on national television shows and has been published in (among others) Hindustan Times, Times of India
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Created the tablet with bacteria, which helps to lose weight - The Times Hub
Shed Weight Before Summers Approach With These Top 5 Exercise Tips – NDTV News
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Do not these exercise tips to lose weight effectively
Exercise is one of the best choices you can make for healthy weight loss. Regular exercise can help you burn a huge amount of calories and resultin weight loss. For effective weight loss, you need to burn more calories than you consume. Not just weight loss there are several health benefits of exercising regularly. It can reduce the risk of several serious health conditions naturally. Lack of physical activity can contribute to several diseases including an increased risk of heart diseases. A restricted diet combined with the right exercise can help you reach your fitness goals. If you are planning exercising to lose weight, here are some tips you must know.
There are several day to day activities that can help you burn more calories. More movement throughout the day can simply increase the number of calories you burn in a day. Some minor changes like climbing the stairs can help you a lot. You should also avoid sitting for long hours or simply try to walk while having a telephonic conversation.
Weight loss: Increase your physical activity throughout the dayPhoto Credit: iStock
Do you follow every fitness trend but not getting the desired results? Every fitness trend may not suit your body type. You should choose a workout according to your body type for maximum benefits. Also, make changes accordingly. Avoid following what others are doing as it may not give the same results on your body.
Also read:Weight Loss Tips: Nuts, The Powerhouse Of Nutrients Can Help You Lose Weight; The Best Nuts For Weight Loss And How To Consume Them
You should accept the fact that you cannot lose a huge amount of weight suddenly. Starting with a high-intensity workout can also make you tired very soon. You should start slowly with simple exercises and later increase the intensity with time.
Start with simple exercises and later increase the intensity of your workoutPhoto Credit: iStock
Metabolism is an important factor that affects your weight loss process. Better metabolism contributes to better weight loss. There are many factors from diet to exercise which can contribute to good metabolism.
Also read:Weight Loss Drinks: Different Drinks You Can Prepare With Apple Cider Vinegar To Lose Weight Effectively
5. Keep a track of your calorie intake
To lose weight you need to burn more calories. If you keep a track of your calorie intake you get an idea about how intensely you need to workout the next day. It will also help you control your calorie intake.
Also read:Weight Loss: Try These High Protein Breakfast Options Which Can Help You Lose Weight
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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Shed Weight Before Summers Approach With These Top 5 Exercise Tips - NDTV News
This is What Research Says About Weight Loss – eNews 2.0
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Weight loss has attracted a lot of interest from scientists as the incidence of overweight and obesity keeps increasing, affecting adults and children, and losing weight is difficult. Scientific evidence confirms that losing extra body fat is hard and the risk of regaining the lost weight is high. They have estimated the proportion of individuals who lose weight and successfully maintain the weight loss to be as low as 1% to 3%.
Here is what some of the latest research says about weight loss
Avoid common weight loss diets
Many people struggle to lose weight because of the restrictive diets that are not easy to maintain. When they lose weight at all, they end up binging on unhealthy foods again. It is better to aim for health and get weight loss as a benefit.
Plant foods
A diet rich in fruits, vegetables and legumes has been found to promote health while providing less calories and it helps to lose weight fast and keep it gone. They provide the calories needed for energy but release it slowly, meaning that a person does not feel the sugar-high and the sugar crush that comes from high-calorie foods. The food is also rich in fiber which stays longer in the gut and gives the feeling of being full. Therefore, these foods prevent the need for high-calorie snacks and weight loss results.
Water
Scientists have discovered that drinking water before a meal leads to weight loss. Water gives the feeling of being full and leads to the consumption of less food. It also improves metabolism for up to 3 hours after a meal.
High-protein diet
It is said that avoiding breakfast cereals and having eggs or some other proteins will prevent consumption of too many calories leading to weight loss. Having a huge portion of protein in other meals also controls how many calories are being taken in. Vegans can get their protein from legumes such as lentils, chick peas and all types of beans.
High calorie foods
Evidence says people can cut back on calories and actually lose weight if they avoid sugared foods and refined carbohydrates. They can then eat small portions of complex carbohydrates such as sweet potatoes and whole grains.
Particularly its been found that high-fructose corn syrup leads to weight gain and even obesity, belly fat and too many triglycerides in the blood more than sugar. By avoiding all products containing high-fructose corn syrup, people can lose weight.
Fast foods
Scientists have found that people can achieve weight loss on fast foods if they choose foods that are low in sodium and calories. Such foods are easier to find in Mexican, Japanese, Korean and Chinese outlets.
Intermittent fasting
Intermittent fasting has been found to be effective for weight loss as the body is forced to burn fat for energy during the fasting period.
Healthy snacks
Eating healthy snacks such whole fruits, baby carrots and nuts has been found to aid with weight loss as this avoids empty calories in regular snacks.
Exercise
Exercise is work and it helps to burn calories and to increase metabolism. The best for weight loss is aerobic exercise which includes cycling, walking, jogging, stationary biking and swimming. Resistance exercise, such as weight lifting, has been found to increase metabolism, prevent muscle loss and even increase muscle mass.
Sleep
Sleeping for at least 7 hours per day has been linked to weight loss. That is because sleep is related to insulin, leptin, cortisol and ghrelin production all of which play a role in the metabolism of fat and the feeling of hunger. More sleep means less fat storage, less hunger pangs and less weight gain.
Food addiction
Getting professional help for food addiction helps to lose weight. If weight gain is due to inability to stay away from food and eating too much, then a person may be suffering from food addiction, an emotional and mental health problem.
Genes
Scientist say genes contribute to weight gain in only 10% of the population. They cannot be blamed for the high increase in overweight and obesity (about 2/3 of the population in the U.S. and U.K) in the past few decades. There is evidence that humans have more control over their gene expression and how it affects weight and they can lose weight through the choices they make.
Weight loss supplements
While people are doing all the right things to lose weight, diet pills, probiotics and fat burners have been found to help accelerate weight loss. One such supplement is Shed Fast which increases metabolism, controls cravings and appetite, increases energy and lifts the mood.
The bottom line
It is difficult to lose weight but it can be done successfully through a combination of a healthy diet, exercise, supplementing, sleeping well and getting psychotherapy.
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This is What Research Says About Weight Loss - eNews 2.0
Going for Short Walks Every Day Led to This Guy Losing 140 Pounds – menshealth.com
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You cannot waste your life away because of food. There is more to life, Jake Sikora told himself. A 38-year-old commercial loan officer from Indianapolis, Indiana, hed been a chubby kid growing up, and after college, with too much fast food and almost no physical activity, he saw his weight climb.
He started avoiding the scale and refusing to look at himself in the mirror. Daily tasks were a challengethings like tying his shoelaces or climb a flight of stairs. He constantly felt tired, and he disliked how he looked. He shopped online for clothes because otherwise he couldnt find anything to fit him. Embarrassingly, he was told he was too large to ride a rollercoaster. And finally came the day when his doctor told him he had high blood pressure, diabetes, and sleep apnea. He was 35 and weighed 326 pounds.
That forced Sikora to confront himself and his relationship with food. Hed tried to lose weight before, with little success. He looked for help, and walked into his first WW (formerly Weight Watchers) workshop. There he learned how to focus on small, sustainable changes that would add up over time.
He started by walking around the neighborhood with his dog. It didnt feel like working out and it was something I enjoyed doing, he says. Hed never really thought of exercise as something he could enjoy. Once he got acclimated, he started going to the gym, doing 30 minutes of cardio three times a week. Today hes up to an hour in the gym, six days a week, doing a mix of cardio, weight training and core exercises.
Finding activities he could enjoy helped him stick with his regimen, but he also says, I have learned discipline is more important than motivation. I view exercise just as important as going to work, getting dressed in the morning, or brushing my teeth. Its simply a non-negotiable part of his routine now. I have realized that I am a priority in life, he says. Not only for myself but my loved onesI need to be healthy.
He started slimming down in February 2017, and reached his goal weight in July 2019. All told, hes lost nearly 140 pounds. I feel the best Ive ever felt, he says. I have new leg on life. The changes havent been just physical; he says, The best transformation has been internally. I have more confidence and self-love than I ever have before. He has a newly positive outlook on life.
Now, even though he never considered himself an athlete before, hes become an avid runner. Hes run 28 races since 2017, including 5 and 10ks, and half marathons. He plans to complete a mini triathlon soon, building on his success so far.
Looking back, Sikora wants to remind people it all begin with baby steps. He wanted to be healthier but didnt know where to begin, so he started small. Start with small changes and build up from there, he says. You will be surprised by how small changes will create big changes.
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Going for Short Walks Every Day Led to This Guy Losing 140 Pounds - menshealth.com
Intermittent Fasting? Here’s The Right Way To Break Your Fast – mindbodygreen.com
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By far, the most popular forms of intermittent fasting are the 18:6, 16:8, and 14:10 time-restricted eatingplans, in which you abstain from food for 18, 16, and 14 hours per day, respectively. While breaking these types of fasts doesn't require quite as much planning as breaking an extended fast, there are still some general recommendations.
First and foremost, stick to whole foods and opt for a mix of macronutrients when you break a fastyou don't want a straight shot of carbohydrates (especially refined carbs) on an empty stomach.
"Definitely avoid carb-loaded meals and sugary drinks as they will cause a blood sugar roller coaster, raising your insulin levels and making you feel even more hungry," says Amy Shah, M.D., who uses intermittent fasting in her practice. "Additionally, having lots of sugar will make fasting for the next day even harder because your hunger hormones [like ghrelin] will be raised."
So what should you eat?"For a standard 16:8 plan, one could break a fast with a low-glycemic meal of choice," says Ali Miller R.D., L.D., CDE, registered dietitian and functional medicine practitioner. "If you're going to have carbs, ensure that they're balanced with protein and fat. A salad with protein, eggs with avocado and vegetables, a homemade protein shake, or a leftover protein and roasted veggies could all work as meal number one."
Portion size matters a bitparticularly when you get into the more intense time-restricted eating plans like 18:6 or 20:4. Even though you may be quite hungry when breaking your fast, particularly if you're new to IF, avoid eating a huge meal or you might overload your digestive system and experience symptoms like bloating. Typically, "hefty snack or small meal is best," says Miller.
Some specific foods you can mix and match to incorporate into your first post-fast meal include:
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Intermittent Fasting? Here's The Right Way To Break Your Fast - mindbodygreen.com