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Well, NY Eve is tomorrow and we all think this time of the year is a great time to proclaim some possibly outrageous resolution that we will begin following in 2 days. For most people a realistic goal will just not hit home and may be discounted by those you share it with, a grand plan is often just that, a grand plan. Execution on the plan is key and if the plan is beyond what we can really do we fail and that impacts our mental health as we enter the worst weather of the year which just multiplies how we feel. The intent for many NY resolutions are health related so we know there is some passion to improve our health, there is some insight of what an individual wants, the issue is that many are not realistic or very difficult to sustain. The individual who decides that Jan 1st is a great day to go cold turkey and quit smoking is wonderful however the rate of success is quite low.

If you look at research, 92% of all resolutions are broken within the first month of the new year. This is not surprising as often the goal is not possible or we have not planned the execution of the plan.

The most common resolutions to be broken are fairly predictable

So what do I suggest? Break your resolutions down to smaller bite size and achievable resolutions. This is a concept called micro resolutions. Many physicians are big fans of this concept. It is quite simple, if you said I am going to quit eating fast food as my resolution for the year, achieving that is quite difficult if you are someone who enjoys fast food. Once you break the resolution you are done for the year and thus fall back to your old habits. If you instead said, this months micro resolution is that I am going to only eat fast food twice in the month, it gives you a goal that is reachable and a goal that still has a little slip allowed. These micro resolutions are easier to achieve, easier to track and still give the individual a sense of accomplishment. Completing a micro resolution reinforces that you are able to achieve the resolution and are now ready for the next one. It gives you a positive feeling and in many cases will actually be somewhat sustainable in the future. For the fast food example after cutting back dramatically for one month the rebound may not be back to the old state and you may make an impact going forward. This concept also gives the individual to start to plan and think about the next months challenge.

Think about some personal goals you may have but dont have the confidence you could sustain them, some goals you are afraid to commit to because of the chance of failure. Think of some of those goals in Micro goals. The small victories can be shared in conversation and the current micro resolution can be shared as well. Let others celebrate with you or be supportive of you in your journey. Who knows you may impact someone else with your journey and bring them to think of a few small ways they can impact their health.

The biggest thing about the success of this is planning, coming up with a yearlong micro list can be difficult and in many cases you may duplicate a challenge later in the year. Here are a few examples you could use to build your micro resolution calendar.

Each one of these would be a great single resolution that probably would have been broken quickly and left you with a sense of failure. Goals with a shorter focus are attainable and in fact will grow on each other, a single failure will not be felt as a failure but will reinforce the next month. Each of these will impact your health, it may be mental or physical health. The small successes may carry over, the individual who knocked off 50% of their smoking for a month may end up only going back to 75%, the individual who does the walk after dinner each night may include that 5 times a month in the future. The month without fast food may impact not only your weight but it will improve your heart health and your wallet.

This should be a year you measure in inches because those successes will be measured in miles in the future.

Go here to read the rest:
Dr. Kevin Most: New Year's Resolutions and the ways they impact our mental health - WGN Radio - Chicago

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I dont put weight on because I always exercise, even at Christmas. I am like a machine I never stop! I have made the mistake of asking Fred Sirieix how he sheds his Christmas pounds. As a French foodie who eats his way around the world in Road Trip with Gordon Ramsey and Gino DAcampo, I thought hed have secrets for offsetting the Celebrations, but I have clearly made an error in judgement.

I turn to Gino, who advocates moderation. I dont think they understand that Christmas is code for unbridled gluttony. Ive been getting through two tubs of brandy cream to one box of mince pies, twice a week, since I opened my advent calendar. This is no time for moderation.

Having previously asked jockeys how they stay thin at Christmas (Hint: sweating in a boiling bath),Id hoped the nations most celebrated chefs might be more on my wavelength.

Great British Menu judge Tom Aikens is opening his restaurant Muse this month, but hes still found time to get stuck in over Christmas. Im a bit of a fitness freak, so I generally dont eat a lot of desserts, but I always look forward to Christmas pudding and I make a nice rum sauce to go with it! says Tom.

The Michelin star chef has run the Marathon de Sables, so Im unsurprised by his solution for shifting the festive flab. Running or cycling, depending on your knees, but definitely something physical, says Tom, who adds cheerily: I exercise every day, so Im quite fortunate in that I can stuff my face without putting any weight on!

Im getting fatter by the day, and my beds about to collapse. Im on the brink of despair when I recall I have a kindred spirit in Master Patissiere Eric Lanlard whoreveals hes eaten six Christmas dinners already. Im a big fan of turkey, so I cant say no Im going to grow a turkey neck by the end of Christmas.

I knew I liked Eric. But how will he shift the weight in the New Year?Its getting more and more difficult, says the man whos made a wedding cake for Elizabeth Hurley, and a birthday cake for the late Queen Mother.

Ive booked a Personal Trainer for 3rd January because I need to get my arse kicked! I will do fasted cardio on the Assault Bike. Thats a nasty piece of equipment. You come back from the gym sweating, feeling like youve been assaulted, and you realise, thats why I wasnt losing weight before! Its insane, and you really notice the difference if you do it with an empty stomach.

Whats this about fasting? So we start in the kitchen at 6am, then I escape for an hour at eight, to go to the gym. Ill eat for the first time at around 3pm, then have dinner at 7.30pm. One day Ill eat fish, another day will be vegetarian. Ill eat a lot of greens and pulses.

Eric plans to endure this regime for at least a month. Last time I did it for over two months it worked really well! Is there any reprieve? At the weekend Ill have a cheeky Sunday roast!

Aldo Zilli won Celebrity Fit Club, losing over 15kg, so I reckon he knows a thing or two. Two weeks before Christmas, I do my pescatarian, dairy-free diet, and stay away from alcohol, then the day before Christmas Eve, we start the party! says the restauranteur whos fed Naomi Campbell and Madonna.

Whats on the menu? Pasta, pizza, Mozzarella cheese, Burrata all the things I love! Ill indulge in a great bottle of Tignanello or Ornellaia something red and expensive, because my doctor said to me: If youre going to drink, make sure you drink good stuff.

How are we burning off the Burrata? I have a party to use up everything left over from Christmas, then bang on 1st January I go back to healthy eating and exercising three times a week, either at the gym or running with my dogs. Its my birthday on 16th January, so Ill be good until then.

A familiar face on Saturday Kitchen, Theo Randall confesses to eating an entire Panettone over Christmas. I cant stop eating it! As soon as I open it, I start taking chunks. I wrap it back up, then five minutes later Im unwrapping it to take another piece its absolutely addictive.

I think Theo can join the Epicurean Christmas Club Im launching with Eric Lanlard I just need to check his position on mince pies. I love a mince pie! says Theo, who received a Michelin star during his time at The River Caf. My mum makes the best mince pies, and as a kid, I always made the brandy butter. I like to take the top off the mince pie when its nice and warm, and put a good dollop of brandy butter inside, then put the lid back on its delicious.

Yup, Theos in. How are we getting skinny again in the New Year? Eat loads of vegetables greens are so good for you. I make a minestrone soup thats delicious, and very hearty eat things like that and youll shed the pounds.

Any other advice? Give away the leftover chocolate biscuits you dont need them. Reduce your portions, dont put sugar in your tea, and ditch spirits with mixers. Just drink wine I think wines better for you!

Thumbs up for wine, Theo! OK, over to you Jean-Christophe Novelli.Christmas is probably the only time my wife and I take it easy, says the former Hells Kitchen Head Chef, whos been awarded four Michelin stars. What we most love doing is eating. I enjoy a good cheese, and a nice piece of bread.

Fast forward to January how are we fixing the waistband situation? We eat a lot less. In the morning, a banana, and coffee without milk, because together they cause your stomach to bloat. No carbs after 3pm, and we wont mix proteins and carbs, because the two dont match in your stomach they make you bloated!

I like the idea that Im not really fat, Im just bloated. Anything else I should know? Once a week, starve yourself. Have a good breakfast, and when youre hungry, drink sparkling water to fill you up. Hold out until lunchtime the next day sometimes even dinner time. Then have something light liquid if possible, says Jean-Christophe clarifying that this liquid dinner does not have the same connotations as a liquid lunch. Avoid alcohol, of course! Ah, bien sur!

Samantha Rea can be found tweeting here

Originally posted here:
How to lose weight in the New Year: top tips from celebrity chefs - Spectator.co.uk

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Want to get fit for 2020, but don't know where to start? There are tons of ways you can get fit quickly, mostly at home and very cheaply, just by making a few basic changes.

Really taking it seriously? Don't miss our buyer's guide to the best home gym equipment and check our guide to exercise at home to find the best work out regime for you. Otherwise, read on, make these small changes and get fit fast.

While it can be easy to assume that drastically cutting calories is the easiest way to get fit or lose weight quickly, doing so will likely lead to short lived results. We'd recommend using the NHS calorie checker for expert advice on reducing your calorie intake, if this is something you'd like to learn more about, though it should by no means be considered essential.

This will keep your body fuelled just make good choices. We're not saying never eat processed foods, but simply swapping white bread for brown, processed meat for fresh chicken (etc) will make a big difference.

If you've never exercised, are new to High Intensity Interval Training (HIIT), or aren't sure if you're doing it right, it's really worth using a personal trainer once or twice, watching a YouTube tutorial or a fitness video to get yourself started and motivated.

Doing this a couple of times a week with your body weight, resistance bands or weights makes it easy to dip in and out of. Look at doing two to three sets of eight to 12 repetitions of each exercise.

Tried and tested for getting fit fast by the Realhomes.com team, HIIT increases calorie burning, even after you're finished your home exercise. It's good for burning abdominal fat; aerobic and anaerobic fitness; and a healthy heart. Simply put, it's intense aerobic exercise punctuated by periods of recovery (although don't take that to mean 'lying on the sofa').

Got a dog? Perfect. Not got a dog? Still perfect. It needn't be a purposeful walk around a park although this is undoubtedly the best for your mental wellbeing, too simply getting off the bus a stop or two early, walking to the shops instead of driving (and so on...) will do the trick. The ideal? A good, brisk, 20 minutes per day.

Sitting at a desk all day? Once an hour (set an alarm on your phone), make a point of standing up and moving about. Doing 10 star jumps and a few minutes of stretching is perfect but if that's awkward in the office, even just taking a walk around the office or climbing a few flights of stairs will make all the difference.

Class yourself as a couch potato and love nothing more than vegging out in front of the TV at night? Fine, do it. But every time there's an ad break, get up and do some exercise sit ups, skipping, star jumps... whatever takes your fancy.

Considering a plant-based diet? Why not check out our guide to how to be a vegan? It's not something you have to do every single day if you really can't commit, but swapping from fatty meat to low-fat plant alternatives at least two or three times a week will make a difference.

We're big fans of yoga here at Realhomes.com. And whether you do yoga at home (try Yoga with Adriene if you're a beginner); in a church hall or (if you're lucky) at a local hot yoga studio (our personal favourite), you'll find you feel both better from the stretching and core work that you do but also more relaxed and less stressed.

Read more:
10 ways to get fit fast - Real Homes

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Are you taking time for reflection? Its the end of a year. In fact, its the end of a decade. Soon a new year and decade will begin. Its often a time when people reflect on the past and look to the future. They want to become more self-aware by looking at what worked, what didnt, and adjusting their life journey accordingly.

Have you noticed that as you get older, time seems to go faster? We certainly think so! How did the year slip by so fast? And, how did the decade slip by so fast? Doug heard this saying, Life is like a roll of toilet paper; as we get to the end, the faster it goes. This saying seems humorous, yet in contrast to toilet paper, when lifes used up, we cant just get another one. Because life goes by so fast, today well share some of the best ways to reflect on the past, so we can become more self-aware, be our best and create the future we desire.

You may know, as a psychologist and success coaches, we like to include a bit of research in what we share with you, so its not just our opinions. Dr. Tasha Eurich wrote "Insight: Why Were Not As Aware As We Think." She and her team studied reflection and self-awareness, and reviewed 800 studies, resulting in some interesting findings.

Dr. Eurichs research revealed that 95% of people rated themselves as being self-aware. However, only about 10% to 15% were actually self-aware. The rest, who think they are self-aware, are not even aware that they are not self-aware. Thats a confusing concept. It means that many people are just clueless as to how others perceive them. They can go through life with this self-deception. Do you know some people who are like this?

When people are not self-aware, we say they have blind spots because they dont see what others see about them. In working with teams, its always revealing to have team members share their perceptions of themselves and then get feedback from the other team members. Sometimes theres a big discrepancy between the differing perceptions.

In learning more about the research behind reflection and self-awareness, we were surprised to find that reflection is not always beneficial. Its best done in a certain way to provide benefits. Actually, the way to engage in reflection involves using questions to stimulate self-awareness.

In looking back on the past year, its easy to ask questions like, "Why did I have so many bad relationships?" or some other question that starts with why." Another common one is Why didnt I lose weight? When using why, it can often turn into defending or pointing out negative things about ourselves. In doing so, it has beenshownthat people begin to feel depressed, more stressed and actually less happy.

So, you may be thinking, is reflection a good idea at all? Yes, Gretchen Rubin said, Self-awareness is a key to self-mastery. Reflection is helpful to make the changes to have a better future. However, when looking back on the year, the questions to ask are much more beneficial if they start with the word what.

Here are some examples: If you had bad relationships, instead of taking time to ruminate on why and how unfair it was, ask yourself, What can I do to have better relationships in the future? If you didnt lose weight last year like you wanted to, instead of asking why you didnt, instead ask, What can I do to lose weight?

In our business, we teach people to avoid using why questions and instead use what questions because they help promote action toward the desired goal.

Research also shows that when people used what questions, they became more self-aware. Being clearly self-aware, resulted in increased confidence and creativity, better communication and feeling more fulfilled in life. Those are some nice benefits!

What about you? What do you want to receive from taking time to reflect?

Some thoughts: Weve highlighted how research shows that, when reflecting, a simple change from using questions that start with what instead of why can make a big difference in the results you reap. Reflecting on the past and gaining self-awareness can help you be the person you want to be so you can look forward to your best future.

Well be asking ourselves lots of what questions as we reflect and we would enjoy hearing about your reflection experience.

See the article here:
Commentary: Reflect on the past and look to the future - SW News Media

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So how do you start reducing the added sugar in your diet? A good first step is to take our 7-day Sugar Challenge, which will deliver a new strategy each day for cutting added sugar. By the end of the week, you will have adopted several new healthful habits that can put you well on the way to cutting added sugar from your diet for good.

To start, its a good idea to cut sugar out of breakfast, which tends to be the sweetest meal of the day. Cutting sugary beverages and eating whole foods rather than packaged foods makes a big dent in your sugar consumption. If you crave dessert, eat fruit instead (skip the grapes, which are mostly sugar), and its best to limit other types of dessert to once a week.

And when you read food labels, look for added sugar in disguise. One should keep in mind that added sugars go by many different names like brown sugar, beet sugar, agave nectar and honey, says Dr. Frank Hu, chair of the department of nutrition at the Harvard T.H. Chan School of Public Health. But dont be fooled by these names, because they are all added sugars with similar metabolic effects and extra calories.

Cutting added sugar isnt easy. During the first five days of no added sugar, you will probably experience cravings for sweets. And be warned that studies show that many of us are particularly vulnerable to craving sugary snacks in the evening.

But stick with it, and soon the cravings will fade. Youll start to feel more energetic, more focused and less irritable. You might even lose weight.

While our challenge lasts for seven days, the goal is to change your diet and stick with your new habits for a lifetime of healthful eating. After just 10 days of cutting added sugar, one important study of overweight children has shown improvements in numerous metabolic markers, including blood pressure, cholesterol and blood sugar.

Note that cutting added sugar doesnt mean youll be eliminating sweet foods from your life entirely. If you adopt a standard daily diet of whole foods with no added sugar, you will still be ingesting about 10 percent of your calories from natural sugars. And once youve got added sugar under control, the occasional treat of chocolate or dessert wont derail you. Dr. Lustig recommends three weeks of no added sugar to get your brains dopamine system back to normal.

Then you can introduce something back in, Dr. Lustig says. But its got to be under your control, not the food industrys control.

See the article here:
Make 2020 the Year of Less Sugar - The New York Times

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As the New Year fast approaches, it's natural to feel a bit excited by the prospect of leaving behind the old year and beginning anew.In fact, research shows that about 60 percent of us get so excited by this prospect that we take the time to make New Year's resolutions (sadly, only about 8 percent of us actually achieve them).

But, what kind of resolutions are most common?

So, I asked Polly for help.

Polly is artificial intelligence patented by market research firm Advanced Symbolics Inc. that uses publicly available online information to create representative samples of any population or target audience. Polly looked at what 274,779 Americans said their New Year's Resolutions were for the past four years to project what the 10 top New Year's resolutions would be for 2020.

Here, according to Polly, are the 10 top New Year's resolutions for 2020:

Says Kenton White, PhD, Chief Scientist of Advanced Symbolics Inc. about these resolutions for 2020:

While there are some usual suspects in our findings, what really jumped out for me was the overall trend toward self-care. We are used to seeing things like physical health improvements in New Year's resolutions, but it looks like in 2020 Americans mostly want to take care of themselves--emotionally, mentally, and physically. They want to better themselves and their situation..

So, what are you wishing for in 2020? A better-payingjob? A more profitable business? Better relationships? Less stress? Happier, more-engaged employees?

The opinions expressed here by Inc.com columnists are their own, not those of Inc.com.

Read more here:
10 Top New Year's Resolutions for Success and Happiness in 2020 - Inc.

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Global Testosterone Replacement Therapy Market Research Report provides a comprehensive analysis of this industry to help the clients in making strategic business decisions. The demand and supply-side analysis will provide revenue, volume, portfolio analysis, business strategies, innovations and latest developments in Testosterone Replacement Therapy Industry. The demand side analysis of Testosterone Replacement Therapy Market focuses on end-user analysis, consumer demands, expectations, and user behavior. The SWOT analysis of top Testosterone Replacement Therapy Market players will list the strength, weakness, opportunities, and threats of the industry. The company profiles of top Testosterone Replacement Therapy Market players will provide financial analysis listing the company revenue, and market share. The past and present revenue of top players will offer forecast revenue estimates and growth rates.

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Global Testosterone Replacement Therapy Market Expected To Feasible Growth , Recent Trends Over 2025 - Testifyandrecap

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Health and nutrition is more complicated than body weight. PhotoStock-Israel / Getty

Body mass index, or BMI, a measure of weight relative to height, was originally intended for statistical, not individual, purposes, but became thestandard method used to define who's a "healthy" weight versus who's "overweight" or "obese."

Over the past decade, though, exercise scientists, doctors, and other experts have come to realize that's a problem. BMI doesn't specifically measure excess body fat, nor does it account for factors like age and muscle mass, which are crucial to health. This means that people like elite athletes can be defined as obese based on high BMI, even if they're at peak health.

"It's just a measure of weight to height, not a measure of health,"Kelly Coffey, a certified personal trainer, previously told Insider.

Now the field is looking toward other ways of determining baseline markers of health. One such alternative is waist circumference, since many of the negative health affects of obesity are linked to high levels of abdominal fat. Several studies have documented a linkbetween high amounts of abdominal fat and an increased risk of heart disease and diabetes, for example.

Others argue that health shouldn't be based on weight, body fat, or body shape at all, and really on health behaviors like physical activity, mental health care, and sleep.

Continued here:
10 diet myths overturned in the past decade, from 'fat makes you fat' to 'supplements are harmless' - INSIDER

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Compared to the low-fat craze in the '90s, the keto diet seems to go against all diet logic. Because instead of cutting out fat, you eat large amounts of it for every meal.

And research shows that this diet can be effective and help fight diseases related to obesity. That said, the keto diet is not for everyone. Here's what you need to know.

The ketogenic diet was first introduced in the 1920s as a way to treat epilepsy, a seizure disorder. Medical professionals used the diet for two decades until modern epilepsy drugs were developed and it fell out of favor by the 1950s.

That was it for the keto diet for over half a century. Then, about 15 years ago, the diet reemerged. This time as a treatment for obesity and type 2 diabetes.

But even people who are not obese or have type 2 diabetes have adopted the keto diet at some point, including celebrities like Halle Berry, Vaness Hudgens, and LeBron James.

The way it works is that you eat mostly fat and very few carbohydrates. A typical keto diet consists of 75% fat, 20% protein, and 5% carbs. Compared to the average American diet which is 33% fat, 16% protein, and 51% carbs. On keto, common foods include:

When you follow the keto diet, your body stops relying on carbs as the main source of energy, which sends your body into ketosis. Ketosis is when your metabolism changes to burn fat for energy instead. This can lead to a loss of body fat, which can help prevent or improve medical conditions related to obesity like type 2 diabetes.

That's because, on keto, your body may also become more sensitive to insulin, a hormone that helps balance your blood sugar. A 2017 review of nine studies found that people with type 2 diabetes on a low-carb diet generally could control their blood glucose levels better than diabetes patients on either a normal or high-carb diet.

When following the keto diet, weight loss can vary from person to person, says Jeff Volek, a registered dietitian and professor at Ohio State University. "When people with excess weight start a ketogenic diet, they typically lose about 6 to 8 pounds the first week, then about 1 to 2 pounds per week thereafter," Volek says.

However, some people who go on keto reportedly suffer from some initial side effects including:

The initial weight loss is partly due to losing water weight because you tend to retain less water on a low-carb diet. And some studies suggest that you may not continue to lose weight on keto long-term. Some call this the "keto plateau" which is when you stop losing weight altogether.

Volek says that the keto diet is safe for many people to try and that it may mimic the way early humans ate. However, Volek says that in some cases, you should proceed with caution. "If you have diabetes and are using diabetes medications to control blood sugar, you should work closely with your physician in order to adjust medications appropriately."

The keto diet can be very restrictive and may be difficult for people to stick to, says Little. "The average 'healthy' person probably does not need to follow a keto diet but they could probably benefit from reducing their intake of refined/processed carbohydrates."

Keto isn't necessarily for everyone. Take kids, for example. Nutritionists recently told Insider that putting children or teens on the keto diet or basically any restrictive diet can lead to nutritional deficiencies and eating disorders.

Moreover, keto isn't great long-term if you have, or are at risk of, heart rhythm problems. A large 2019 study, published by the American College of Cardiology, that involved medical records of nearly 14,000 people reported that people who don't consume many grains, fruits, and starchy vegetables for years at a time, are at a higher risk of developing a heart condition called AFib.

Even if you're otherwise healthy, long-term keto could lead to vitamin B and C deficiencies, since many foods rich in these vitamins like beans, legumes, and fruit are also high in carbs. And if you're not getting the right nutrients, keto may actually lead you to gain weight, not lose it.

Bottom line: The keto diet is not for everyone and you should speak with a certified nutritionist before starting it, especially if you have a medical condition that the diet may affect.

Continued here:
Everything you need to know about the keto diet - INSIDER

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Intermittent fasting could unlock lower rates of cancer and obesity as well as cut stress and even make us live longer, new research suggests, but significant hurdles are getting in the way of the diets advantage. Rather than the typical current diet plan of three meals per day, spread out fairly evenly through daylight hours, intermittent fasting sees people squeeze their meals into just a handful of hours.

Its not a new concept, but it has gained traction in recent years with the rise of so-called paleo diets and greater attention paid toward atypical eating routines. At the same time, studies have looked at potential health and lifestyle benefits, focusing on how intermittent fasting can prompt whats known as a metabolic switch, the body shifting from using glucose-based to ketone-based energy.

Usually, those following an intermittent fasting plan would eat within a six hour window each day, and then fast for the remaining 18 hours, though some extend that to as much as 20 hours. The potential benefits from that are more than just around weight loss. According to a new review by Rafael de Cabo, Ph.D., and Mark P. Mattson, Ph.D., of John Hopkins University School of Medicine, many of the health benefits of intermittent fasting are not simply the result of reduced free-radical production or weight loss.

According to the review, intermittent fasting elicits evolutionarily conserved, adaptive cellular responses that are integrated between and within organs in a manner that improves glucose regulation, increases stress resistance, and suppresses inflammation. During periods of fasting, the bodys cells would normally shift into processes where damage is removed or repaired, and cellular stress is addressed. However, given the meal cadence of the typical diet, the processes dont have much time to work.

One of the best-known benefits of intermittent fasting is a change in how the body generates its energy. After a meal, glucose from food is used for energy; fat is stored for later use. When fasting, that fat is broken down in turn, with the liver converting fatty aides to ketone bodies.

Those ketone bodies arent just a sign of fat being broken down, but act as potent signaling molecules for our cells and organs. For example, they can influence how proteins, molecules, and genes that influence factors like aging, neurodegenerative disorders, and overall health among other factors are produced. Other studies found intermittent fasting could also help improve glucose regulation, manage blood pressure, and cut down on body fat.

While the science may be there, the lifestyle changes for intermittent fasting are a much bigger issue, the studys authors conclude. Perhaps the biggest issue is that were just not in the habit of abstaining for extended periods of the day.

First, a diet of three meals with snacks every day is so ingrained in our culture that a change in this eating pattern will rarely be contemplated by patients or doctors, they suggest. The abundance of food and extensive marketing in developed nations are also major hurdles to be overcome.

There are also barriers to sticking with such a diet, like the inevitable hunger, irritability, and a loss in concentration. Thats usually limited to the first month, the researchers point out, but it can be a significant hurdle during that period, and it relies on healthcare professionals making clear that its a temporary side-effect. Problem is, its also suggested, physicians themselves often lack the training to give good intermittent fasting advice.

One other avenue of research, mainly in animal models, has been the hunt for a pharmacologic alternative: a pill that replicates the benefits of intermittent fasting. That has included drugs that impose the same sort of challenge to the bodys metabolic system that fasting does, or that specifically triggers the sort of processes that go on during ketosis.

Were still some way from a pill that can do that, however. According to the researchers, the available data from animal models suggest that the safety and efficacy of such pharmacologic approaches are likely to be inferior to those of intermittent fasting. In short, if you want the best results, you need to stick to the diet.

There are several diet structures that all fall under the umbrella term of intermittent fasting, and theres no one single perfect meal plan for every person. The most common is probably the daily time-restricted feeding regimen, where you eat within a period of around six hours, and then avoid food for the remaining 18 hours period.

However theres also the 5:2 intermittent-fasting regimen to consider. That limits daily calorific intake to just 500 calories on two days per week, with regular healthy eating on the remaining five days. Whichever structure is picked, there should be a focus on exercise and meal nutrition too.

What intermittent fasting shouldnt be, though, is a sudden blow to the system. That, at the very least, is a recipe for quickly giving up on the diet. Instead, a four month transition period preferably with regular monitoring of body weight, along with glucose and ketone levels is recommended, in the hope of making a long-term behavioral change that maximizes the diets potential benefits to health.

Read more:
Intermittent fasting could cut weight and delay aging but theres a problem - SlashGear

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