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The hard and fast rules when it comes to diet – The Irish Times
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Its the latest hot topic. It seems every other person is doing some form of fasting these days. All sorts of acronyms get bandied about theres the 5:2, the 16:8, the Fast 800, intermittent fasting (IF) and alternate-day fasting (ADF).
Its been touted as the solution to everything from getting clearer skin, weight loss and increased longevity but is fasting a health fix or is it just a fad?
Intermittent fasting is probably the most popular approach. Most people already fast every day while they sleep. Intermittent fasting can be as simple as extending that fast a little longer.
You can do this by skipping breakfast, eating your first meal at noon and your last meal at 8pm. Then, youre technically fasting for 16 hours every day, and restricting your eating to an eight-hour eating window. This is the most popular form of intermittent fasting, known as the 16:8 method, and foollowed by a host of celebs including Jennifer Aniston.
Popularised by British journalist Dr Michael Mosley, the 5:2 diet consists of five days of the week that are normal eating days, while the other two restrict calories to 500-600 per day.
Alternate-day fasting is another approach the basic idea is that you fast on one day, and then eat what you want the next day.
This fasting lark, while on trend right now, is not new.
Plutarch and Plato were big fans of fasting. The Greeks observed that sick animals did not eat and saw that it should be no different for humans. They believed fasting could both heal illness and improve cognitive function.
And almost all religious and spiritual practices throughout the ages have advocated fasting in one form or another. Buddha, Jesus and the Prophet Muhammad all fasted and believed in the power of fasting for physical, mental and spiritual benefit. A large number of religious fasting traditions are still practised today.
There is definitely something in it though.
Recent findings from the University of Graz, Austria, published in the journal Cell Metabolism, suggest other advantages, apart from weight loss, include reduced inflammation, better blood sugar control, improved heart health and boosted brain function in participants who undertook alternate day fasting.
Consultant rheumatologist Peter Browne believes there are definite benefits in fasting, but its not something that should be done in isolation. Browne, who works at the Bons Secours hospital in Tralee, says the evidence that intermittent fasting has health benefits is pretty clear. My initial interest in fasting was patient driven. Many of my patients want to try a non-medicine approach when they first see me for treatment and for some of them, fasting has very beneficial results.
He admits its not for everyone. Theres a cohort of patients who would struggle with adherence so its not an approach that can be universally applied, but there is no doubt that fasting can improve metabolic health with improvements in weight, blood pressure, cholesterol, and improved blood sugars in many patients.
Fasting has benefits over and above weight loss too. Browne says it makes sense that allowing our bodies a break from eating, will divert energy to renewal instead. We have evolved to be in sync with the day/night cycle, ie, a circadian rhythm. Our metabolism has adapted to daytime food, night-time sleep. If our bodies are not digesting food at night, then theres time for repair.
This is a well-documented benefit of fasting autophagy, which plays a role in controlling inflammation and boosting immunity. When you fast, your body tries to save energy, and one of the things it can do to save energy is to recycle a lot of the immune cells that are not needed, especially those that may be damaged the first cells to go are the faulty ones. If you are intermittent fasting, this will happen while you are asleep, Browne says.
Nutritional therapist and director of Irelands functional medicine conference Maev Creaven agrees. Most people associate fasting with weight loss, but the benefits go far beyond.
Its more than calorie restriction, its about changing your hormones. There is strong evidence to show that fasting lowers insulin levels. Healthy adults experience a reduction in insulin levels after fasting. Part of insulins role is to regulate blood sugar. Too much insulin has been linked to obesity and other chronic health conditions like heart disease, and diabetes. If insulin is known as the fat storage hormones and is produced in the presence of glucose [carbohydrates], then the best way to lose weight is to reduce insulin via fasting or carb restriction. Its common sense really. There is no more potent way to lower insulin than to fast.
For Tony Murphy, fasting has made a massive impact on his health. A shift worker, he was about 25lbs overweight when he went to the doctor with breathing problems. I had shortness of breath, I was sleepy after eating and I just felt out of sorts. A chat with a dietician got him overhauling his diet. After that chat, I knew I needed to make a change. I went to my doctor and I didnt want to take medication if possible. We agreed that I would adopt some healthy eating guidelines and stop eating at 6pm every day.
He ate brunch mid-morning and a healthy lunch and dinner now he has lost 20lbs, is sleeping properly and has brought his cholesterol down to normal levels. Its a very simple idea, but combined with a bit of exercise and choosing more healthy food, Ive managed to avoid the risk of a lifetime of illness and medication.
There are some caveats though.
Some health professionals have expressed concern about the rise in fasting and warned that some people should absolutely not dabble in this eating style.
Bodywhys, the Eating Disorders Association of Ireland, has warned that anyone whos previously struggled with an eating disorder or experienced disordered eating behaviours should steer clear of fasting.
Similarly, pregnant women, teenagers and anyone with a medical condition should not fast. Always check with your doctor before embarking on any diet regime.
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The hard and fast rules when it comes to diet - The Irish Times
Ashley Graham’s Family: 5 Fast Facts You Need to Know – Heavy.com
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Model Ashley Grahams family is about to expand to one more because she is a couple of months away from becoming a mom for the first time. In her appearance on The Ellen DeGeneres Show Thursday (Nov. 7), she talked about how insane pregnancy has been and also revealed the sex of her baby.
Graham tells DeGeneres that shes due in January, to which Ellen says she should hold it in until the 26th because thats Ellens birthday and then they can have the same birthday. DeGeneres then plays a rapid-fire Q&A game with Graham and gets her to reveal that shes having a boy.
Before baby boy Graham arrives, heres what you need to know about Grahams family.
A decade ago, Graham and her now-husband Justin Ervin met at church and hit it off.They actually met at Porn Sunday, which Graham told InStyle UK is a day where ex-porn stars came in and talked about how their life had been changed by church and god.
She tells Glamour she wasnt at church to find a boyfriend. She was actually there to figure out the person [she] wanted to be. But on that particular Sunday, she met Justin while working the elevator and he rode up and down her several times, then asked her out for coffee.
When the two became engaged in 2010, Graham told People that even though they come from different backgrounds, they have the same viewpoints on religion and family.
Despite their shared views on family, there were still some obstacles between Grahams family and Ervin because of his race Graham comes from a white family from Nebraska and Ervin is African-American. She told Glamour in a 2017 interview that it was a hard situation at first.
When she brought him home to meet her family, she didnt tell them he was black, she just hoped everyone would be color-blind which is not what happened. She says her grandmother was cordial but cold and it really surprised Graham.
I had never seen my loving, hardworking, and wonderful grandma be so hurtful and so racist. I was in shock, says Graham, adding that Ervin helped her see that someone like her grandma, who hadnt been around very many black people in her life, only saw the way black men were depicted in media in situations involving guns, rape, and violence, situations that perpetuate racist stereotypes against black people in general.
But Ervin called Grahams grandma on her 60th wedding anniversary and from then on out, she loved him.
Lets face it, usually, its the bride-to-be who does the lions share of planning a wedding. But not in this case. Graham tells Harpers Bazaar that she actually wanted to spend their money on buying a house, but Ervin really wanted a big wedding. So what did Graham do?
I said, Youre marrying a girl that doesnt care about weddings so you plan it, and Ill just show up. Sure enough, he planned the whole thing with a wedding planner. When I showed up, and when I saw what Justin had done I was in shock.
But the one decision Graham did have to make herself was about her wedding dress. She chose to return to her home state of Nebraska to go wedding dress shopping with her mother and grandmother. She had to buy it off the rack because they got married just two months after they became engaged.
It was a size 10 with a corset, and so we had to put a whole panel in the back so it was a whole situationmy boobs were spilling outbut it didnt matter because it was my wedding day, and I loved the dress.
Ashley has two younger sisters, one of whom prefers to stay out of the spotlight. But the other one, Abigail Graham Ralston, recently joined her sister for a Swimsuits for All campaign called Growing Up Graham.
Despite our six-year age difference and busy lifestyles, my little sister and I have always been strong presences in each others lives, said Graham in a statement. Weve shared countless memories together and going through our childhood photos was a trip down memory lane. Abigail has always been my rock, and I was honored to have her by my side during this photoshoot. Plus, shes a new mom and has never looked hotter in a swimsuit!
This comes on the heels of her 2018 swimsuit campaign with her mom, Linda. She told Vogue at the time, What I want is for women my mothers age to feel empowered and to know that they too can look just as hot in a one-piece, a two-piece, or string bikini. I believe that beauty is beyond, age, race, or size, and its not a trendat every stage of your life, you can feel beautiful.
And in 2017, Graham appeared on Family Feud with her mother, sister, mother-in-law Kathryn and sister-in-law Kia. Now that is a tightknit family.
Ashley Graham's TP tip | Celebrity Family FeudAshley Graham knows the perfect use for toilet paper but is it up there? Watch Celebrity Family Feud all summer on ABC, SUNDAYS AT 8|7c! SUBSCRIBE: http://bit.ly/FamilyFeudSub PLAY FAMILY FEUD LIVE: Android: http://ludia.gg/FFLAndroid iOS: http://ludia.gg/FFLiOS Visit our NEW STORE: manicmerch.com/familyfeud FACEBOOK: facebook.com/FamilyFeud INSTAGRAM: instagram.com/familyfeud TWITTER: twitter.com/FamilyFeud WEBSITE: familyfeud.com2017-06-19T03:59:09.000Z
The one person Ashley doesnt talk about much is her father. He was around during her teen years because she recounts in her memoir how he told her if a modeling agent told her to lose weight, she should consider losing weight. She also writes how she knows she struggled at times with romantic relationships because she never got the love and attention she needed from her father.
Ervin, a director/videographer who is seven years Grahams senior, graduated with an MFA in Social Documentary Filmmaking from School of Visual Arts in New York in 2012, then later completed a Master Class in Cinematography at the American Society of Cinematographers in Los Angeles.
Shortly thereafter, he filmed a documentary about Senegalese immigrants living in Italy called As In a Mirror, then in 2013 he won Best Documentary Short at the Garden State Film Festival with Elephant in the Room, a film about a female boxer and her business partner mentoring two teenage girls at their non-profit gym. His most recent work, LEAP, won an audience award at the New Filmmakers LA festival. It explores a young womans journey as she goes on a getaway with a friend who wants to be something more, expressing a wide range of emotions while utilizing only one word of dialogue.
Ervin has also worked on campaigns for Vogue, Guess, CNN, The Gap Inc., Pantene, BET, and Netflix, among many others.
READ NEXT: Ashley Graham Denies Losing Weight
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Ashley Graham's Family: 5 Fast Facts You Need to Know - Heavy.com
Weight loss: Where do people lose weight first? – Times of India
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Where in the body you will lose weight first depends on your genes. Your focus might be to lose your belly fat first, but this is not in your control. Human is a complicated creature, so it cannot be clearly said where you lose or gain weight. But in most of the cases, the first place you put on the fat is generally the last place it comes off from. If your arms have gained fat recently, then you lose that fat first from there once you start exercising and following a healthy diet. If you have a pear-shaped body frame than you might just get smaller in size, but will retain the same frame of the body. But remember the fat cells do not disappear, if you will increase your calorie intake you will again gain weight.
Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.
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Weight loss: Where do people lose weight first? - Times of India
Intermittent Fasting: How To Lose Weight With Timed Eating – International Business Times
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Intermittent fasting aka intermittent energy restriction is the process of scheduling your meals that cycles between voluntary fasting and non-fasting over a period of time. Intermittent fasting has been trendy among recent years as an effective kind of weight loss method.
There are three kinds of intermittent fasting namely alternate-day fasting, periodic fasting and time-restricted feeding. It might be similar to a calorie restriction diet. Although the science concerning this method of weight loss is preliminary and inconclusive, the American Heart Association opines that intermittent fasting can aid weight loss, reduce insulin resistance and lower the risk of heart diseases. Here is how you can use this powerful weight loss tool for a successful and sustained weight reduction:
1. Have bulletproof coffee
Although it might be difficult to skip breakfast, you can use this hack to fastfor18 hours. Rather than skipping breakfast, have a cup of fatty, bulletproof coffee (coffee with oil, butter or ghee) that can help you achieve a fastingstate while nourishing your body with good fats. Replacing a carb-heavy breakfast with a bulletproof coffee can not only make you feel satisfied but also energized for a long period.
2. Break your fast the right way
Consume the right fats, vegetables, and meats towardthe end of your fast. Although you might be tempted to eat sweets or snacks, opt for healthy options like salads or soups. Also, try to avoid binging on carbs or unhealthy snacks.
3. Do a 24-hour fast every week
Start by trying the "Eat-Stop-Eat"once or twice per week. It involves fasting for an entire 24-hour period. You can either fast from dinner to dinner, or breakfast to breakfast. For instance, if you have your breakfast on Friday at 9 a.m., you shouldnt eat until Saturday at 9 a.m. You are allowed to consume non-calorific beverages, water, and coffee during the fast. Make sure you eat normally during the eating period and not consume high-calorific foods.
4. Try the warrior diet
Fast throughout the day and have a huge meal during dinner. You can also eat small amounts of raw fruits or vegetables during the fasting period. The food choices include those similar to a paleo diet whole, unprocessed foods. The principle behind this kind of intermittent fasting is to fast all day and feast in the night.
Alternate day fasting may lead to successful weight loss. Photo: Image by PublicDomainPictures from Pixabay
5. Fastspontaneously
If youre someone who is unable to follow a structured intermittent fasting plan, you can do a spontaneous meal skipping where you can skip meals whenever feasible. You can simply skip meals from time to time when you dont feel hungry or dont feel like cooking. Human bodies are well equipped to handle long periods of famine and thus, missing a meal or two now and then will not be very difficult. Skip a meal or two whenever you feel like but make sure you eat healthy foods during other meals.
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Intermittent Fasting: How To Lose Weight With Timed Eating - International Business Times
13 celebrities who say they’ve been pressured to lose weight in order to succeed in Hollywood – INSIDER
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He said a casting director said he was perfect for the "big" character. Frazer Harrison/Getty Images
In a 2017 interview with The Wrap, David Harbour said he got an audition to play the character The Blob in an upcoming "Wolverine" film after a casting director said he was perfect for the "big," "fat" character.
"I was like 'Okay, wow, that's flattering,'" Harbour jokingly recalled. "And [the casting director] was like, 'No, no, it's not that you're fat, it's just that we need a big guy to wear the suit.'"
Harbour went to the audition anyway and jokingly showed his stomach to the director saying, "I've got your Blob right here."
After the audition, Harbour said the director expressed "concerns" about his weight.
"He was like, 'David, look, you're wonderful, we really think you're just a great actor, we're just concerned we're really concerned it's just, you lifted up your shirt and ... we're just a little worried about your health,'" Harbour told The Wrap. "I was like, 'Wait a minute. You are telling me I'm too fat to play The Blob?'"
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13 celebrities who say they've been pressured to lose weight in order to succeed in Hollywood - INSIDER
Is It Actually Harder to Lose Weight When You’re Short? – Yahoo Lifestyle
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Is It Actually Harder to Lose Weight When You're Short? Losing weight is hard. But it's
harder for some people than
others due to a variety of factors. Age, activity level, hormones,
starting weight, sleep patterns,
and height all play a role. You've probably heard that it's
more difficult for people who
are shorter to lose weight. And if you're on the shorter
side, maybe you've even
experienced this firsthand. But is it really harder or does it
just seem that way because losing
weight in general isn't easy? We talked to weight-loss
experts to investigate. "Shorter women have to consume
fewer calories to lose weight...if all other
factors are equal," says Luiza Petre, M.D. Even with the same activity level,
your taller friend will be able to
eat more and still lose more weight. And because you have to eat fewer calories
to see weight-loss results (or to maintain
your weight), it can feel a lot harder. Shari Portnoy, Registered Dietitian Lean muscle mass impacts your basal
metabolic rate (BMR), which determines
how many calories your body burns at rest. Activity level plays a role too, but the
higher your BMR is, the less work you have
to do to account for extra calories eaten. "The less weight you
start with, the harder it
is to lose," explains Portnoy. This is the same reason it takes longer to
lose those last 5 pounds than it does to lose
5 pounds at the start of a weight-loss plan. So yesshorter people do
have to eat less than taller
people to lose weight in general. But height isn't the only factor
that determines how many
calories you burn per day. Sleep habits, genetics, hormonal health,
exercise, dieting history, and exercise
also play roles here, says Dr. Petre. One of the ways you can increase your
metabolism is by exercising, and in this
area, short people may have an advantage. Tracy Lockwood Beckerman, Registered Dietitian On the shorter side and not seeing
the weight-loss results you're after?
Here's what to try to troubleshoot. 1. Lift weights:
"Do strength training and develop as much
muscle mass as you can, which in return
burns more calories," says Dr. Petre. 2. Tune in to hunger cues:
"Your body knows what it needs,
so trust it!" says Beckerman. 3. Ballpark your calorie needs:
Use an online calorie calculator where
you can enter your height, weight, and
activity level, suggests Beckerman. 4. Chat with an expert:
A registered dietitian may have
suggestions on how to make
the most of your BMR.
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Is It Actually Harder to Lose Weight When You're Short? - Yahoo Lifestyle
Weight loss story: This guy lost a whopping 34 kilos and here is his detailed diet and workout plan – Times of India
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There is no doubt that being overweight stops you from living your life, the way you wish to. Something similar happened with 20-year-old Vivek Nadimetla, who realised that all the excess weight was preventing him from living his best life. Determined to change this, he worked out and shed all the flab! Read his inspiring weight loss journey below to gain some instant motivation!Name: Vivek NadimetlaOccupation: StudentAge: 20 years
Height: 5 feet 7 inches.Highest weight recorded: 112 kgs
Weight lost: 34 kgs
Duration it took me to lose weight: 2 yearsThe turning point: I had grown up battling body-shaming and was really tired with my unhealthy body weight. Moreover, I did not feel comfortable looking at myself in the mirror. That was the point I realised that I needed to do something about my weight.
Since my main goal was to lose fat and gain muscle, I joined a gym in 2017. I did basic cardio and weight lifting, followed with a low-calorie diet for almost two years. While I did lose some of my body fat, I still looked bulky and was still in the overweight category. Hence, I decided to take it to the next level and started Intermittent fasting followed by heavy weight training.
My breakfast: A cup of green tea My lunch: Sunday, Tuesday, Thursday - 4 boiled egg whites and 200 grams stir-fried chicken breastMonday, Wednesday, Friday, Saturday - 4 boiled egg whites, 4 chapatis and sabzi
My dinner: Same as abovePre-workout meal: A cup of black coffee
Post-workout meal: 1 apple
I indulge in: I absolutely love butter chicken, naan and smoothies
My workout: Monday - Chest, Triceps and 20 minutes of cardioTuesday - Back, Biceps and 20 minutes of cardioWednesday - Shoulders, Abs and an hour of cardioThursday - Legs and an hour of cardioFriday - Chest, Triceps and 20 minutes of cardioSaturday - Back, Biceps and 20 minutes of CardioSunday - Rest Low-calorie recipes I swear by: I completely avoid sugar and use less oil while preparing food.
Fitness secrets I unveiled: My body showed major changes when I started doing deadlifts. I lost stubborn fat and love handles and my body started to get in 'V-Shape'.
How do I stay motivated? I look at myself in the mirror and tell myself that if I can get this far, I can go further.How do you ensure you dont lose focus? I make it a point to click my photos and compare them with my older pictures. It is a good way to keep myself on the fitness track and understand why I started this journey in the first place.
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Weight loss story: This guy lost a whopping 34 kilos and here is his detailed diet and workout plan - Times of India
Weight loss: Paleo diet made this mom lose 32 kilos in 9 months! Here’s how – Times of India
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Weight gain makes a lot of people lose out on their confidence and face rejection, which can be very hard to deal with. For a homemaker, Bhavani, the struggle was all too real. However, she decided to take it in her stride and lose weight for good.To know how she did it, read her story here:Name: Bhavani RaghukandanOccupation: Homemaker
Age: 31 yearsCity: Trivandrum
Highest weight recorded: 104.5 kilos
Weight lost: 32 kilos
Duration it took me to lose weight: 9 months. I started in June 2018 and reached my goal weight of 72 kilos by the end of January 2019.
The turning point: It had been bothering me for quite some time that my BMI was too high. I lost a few kilos of my post-pregnancy weight after stopping breastfeeding but still couldnt reach the healthy BMI range. I had tried many diets but none of them seemed to work. One day I came across a book about the paleo diet. When I read it, I thought, one more diet, why not try it and see. The first weekend of starting the paleo diet along with the gym, I saw that I had lost 1.4 kilos solid. It became the lifeboat I had been struggling to lay my hands on.My breakfast: 30 almonds or a cup of milk along with two boiled eggs. Some days I eat a cheese omelet with 2 eggs.
My lunch: I usually eat one big bowl of mixed vegetable gravy or soup, topped with some nuts and butter. I make it a point to add greens in my lunch in some way or the other.
My dinner: One bowl of seasonal salad, one cup of homemade greek yogurt and a dry paneer gravy. Some days I take to the traditional route of having a bowl of sabzi and eggs.
I love eating dairy products. That being one of the major staples of this diet, I dont feel the craving to cheat, since Im a lot happier with my meals than before.
My workout: I work out in the gym for 1.5 hours to 2 hours daily, 5 days a week. In the beginning, I was only doing functional training and 40 minutes of cardio every day. Once my weight reached down to 75 kilos, my trainer switched my regime to include weight training and targeting specific muscle groups with 20 minutes of cardio every day. I also like to do a bit of yoga for flexibility and some basic breathing exercises, in the morning.
Low-calorie recipes I swear by: More than the calories, my diet completely went for an overhaul. I gave up the intake of any form of sugar and deep-fried items. Anything prepared in maida is a strict no-no.
How do I stay motivated? I have a photo of the before me on my phone. Whenever I feel low, I just look at that. Thats enough to get me to stop lazing around and head to the gym. Plus, after one year of training in the gym, I also participated in a competitions held there and to my surprise, I won a year's worth of membership! I laminated that certificate and have kept that in the room. That pushes me to go workout harder even on my lowest day.How do you ensure you dont lose focus? For so many years, all that my parents and I wanted was for me to lose weight. Standing on a weighing machine and checking my weight was the most nightmarish thing anyone could ask me to do back then. Once I started seeing weight loss in the same machine, I didn't want to stop now. Working out has become such a part of my daily routine now and missing even one day immediately puts my day off.
I have this practice of checking my weight first thing Monday morning every week. The weight I see on the scale now is enough to make me focus throughout the entire week.Whats the most difficult part of being overweight? Before this, life was difficult. Not being able to do even small physical activities easily like climbing up the stairs without feeling the need to stop in between and take a breath or getting up from the floor without support was daunting. I didnt even feel like walking down the street to buy something. Plus, I had to choose the clothes that fit my size rather than from the clothes I actually liked.
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Weight loss: Paleo diet made this mom lose 32 kilos in 9 months! Here's how - Times of India
Tom Watson weight loss how to lose weight and reverse type 2 diabetes like the former deputy Labour leader – The Sun
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FORMER deputy Labour leader Tom Watson looked unrecognisable at Glastonbury 2019, compared to the images that surfaced of him way back in 2017.
Back then, he weighed a hefty 22st and was living with a type 2 diabetes diagnosis.
2
But in just over a year, Tom managed to shed a whopping 7st - andreversed his disease.
How? By ditching sugar and going keto.
The 52-year-old, who has now quit his role as deputy Labour leader, calls himself a "sugar addict" who forced himself to cut out all refined sugar.
He binned any processed foods in his cupboards that might have hidden sugar in them.
He told The Guardian that he does still eat brown rice and pasta when he's dining out and allows himself a little dark chocolate if he needs a fix.
Within just one month, his blood glucose levels were within a normal range and within a year, he was off his meds.
There's no specific "diabetes diet" and as with any kind of weight loss, what works for one person might not suit another.
But some people who have put their diabetes into remission have done so following the Mediterranean diet or by following a low-carb approach.
2
Losing as little as 5 per cent of your body weight, or 15kg, can have a massive impact on the condition.
So here's how to lose weight and reverse type 2 diabetes like Tom:
TheMediterranean dietis one that has existed for centuries.
It's how the Italians and Greeks eat - whole grains, oily fish, olive oil, lots of fresh fruit and veg and very little processed grub.
Although diabetes is a disease concerning blood sugar, it's not just sugar we should be concerned about.
You want to be eating to bring down blood pressure and cholesterol too - and the Mediterranean diet has been proven to be one of the most heart-healthy ways of eating out there.
Areview of 17 studies found that a Mediterranean-style diet was found to improve fasted glucose levels for people with type 2 diabetes far more than a low-fat diet.
A2008 study found that people who eat a Mediterranean diet have an 83 per cent lower chance of developing diabetes.
Two trialsconcluded that eating like the Italians reduced cardiovascular issues and risk of early death.
How to eat like an Italian
Even without counting calories, there are huge benefits to eating a more Mediterranean diet.
You want to be focusing on whole foods - avoiding anything processed or pre-packaged.
Load up on good fats and lean proteins, chow down on fresh fruit and veg and make sure that when you are having carbs, you're choosing whole grains.
Good fats:
Proteins:
Carbs:
A low-carb Med diet (where half of daily calories come from fats like avocados, hummus, olive oil, cheese), has been found to have an even greater benefit than a higher carb one.
For some people, it might be easier just to ditch the carbs completely for a while, to kick-start their weight loss.
Reversing diabetes is a long-term project - and hopefully, a lifetime result.
So, by all means, start off with something dramatic but bear in mind that you'll have to transition to something sustainable.
Theketo diethas been proven to decrease blood glucose levels.
A 24-week study looked at the effect of a low-carb diet on type 2 diabetics.
Scientists found that by the end, the patients had seen massive improvements to their glycemic control and medication reduction compared to others.
And a2017 studyfound that the keto diet outperformed a conventional, low-fat diabetes diet over 32 weeks when it came to weight loss and glucose levels.
Keto may also work for women who have developed diabetes as aresult of havingpolycystic ovarian syndrome.
PCOS survivors have a heightened risk of the condition due to the fact that up to 80 per cent of them have some kind of insulin resistance.
How to do 'lazy keto'
You don't have to track calories or macros to go keto.
Concentrate on making sure that your plate ratio looks balanced.
A general rule of thumb make sure:
Ketodoesn'tmean going without fruit and veg - that's a common misconception.
"Low carb/keto done correctly should be full of good gut boosting foods, including fibre from the vegetables," nutritionist Sarah Flowerpreviously told The Sun.
If you are going to cut out grains, then it's absolutely crucial to make sure that you're getting at least five portions of veg a day.
If you'd rather not think aboutwhatyoueat rather thanwhenyoueat, fasting might be a good option.
The 16:8 fast (where you eat all your food within an eight-hour window) has been proven to be a good way of lowering blood glucose and shifting body fat
A recent study found that fasting from 2pmimproved insulin sensitivityin a group of pre-diabetic males.
And that could be down to the fact that we're better able toregulate blood glucose levels effectively in the morning,due to daily variations in metabolism.
So having hearty meals during the day and skipping dinner could be key.
Another small studylooked at three type 2 diabetic men.
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Two were asked to fast for 24 hours every other day and one was told to fast for three days a week.
At the end of the 10-month trial, they had all lost weight, lowered their blood glucose and had been able to stop using insulin after a month.
In one case, the person stopped having to use medication after justfive days.
"This present case series showed that 24-hour fasting regimens can significantly reverse or eliminate the need for diabetic medication," concluded the authors.
Health benefits of fasting
Aside from weight loss, fasting is believed to have a number of health benefits.
They include:
There's no getting away from it - exercise is key in reversing type 2 diabetes.
Tom Watson puts his reversal largely down to rediscovering a love of cycling.
Last year, he also joined a gym and started weight training.
He now runs 5km twice a week, lifts weights twice a week and makes sure that he always does his 10,000 steps.
Being sedentary is known to be a risk factor for type 2 diabetes so you've got to get moving.
You don't have to be an athlete to get started.
"Eating healthily and doing regular physical activity like running can help you manage your weight and ultimately lower your risk of developing Type 2 diabetes," Douglas Twenefour, Deputy Head of Care at Diabetes UK, told The Sun.
"Nobody is expecting you to become a marathon runner overnight but running regularly benefits the body in a number of ways which will ultimately help prevent or manage the condition.
Why not follow our 12 easy tips to start running?They include power walking and treating yourself, so there's no excuse not to lace up and get out of your door!
Diabetes - the facts
Diabetes UK estimates that more than half of all cases of type 2 diabetes could have been prevented or delayed, with obesity being responsible for up to 85 per cent of someone's risk of developing the condition.
So an obvious solution is to change the way you eat and move.
The experts at Diabetes UK don't call it "reversal" because there's no guarantee that once your blood sugars have stabilised, they'll stay like that forever.
But they say that it's certainly possible to put your diabetes into remission - meaning that your blood sugar levels are below the diabetes range and you no longer need to take your medications.
4.7 million Brits currently live with diabetes - 90 per cent of which have the type 2 version of the disease.
More people than ever are at risk of developing type 2 and if nothing changes, over 5 million of us will have it by 2025.
That's terrifying, given that every week, more than 500 people die prematurely as a result of their condition.
Every single week in the UK, diabetes causes:
Symptoms of type 2 diabetes can include:
Douglas explains why running is so good:
Using insulin more effectivelyWhen youre living with type 2 diabetes, the insulin your body produces can be less effective at processing the glucose in your blood, which can lead to glucose building up in your bloodstream.
Running can help your body use the insulin it produces more efficiently, meaning your body becomes more effective at processing the glucose in your blood.
This helps keep blood glucose levels in the short-term healthy range (4-7 millimoles per litre).
Lowering short-term glucose level
Exercise like running can increase the amount of glucose your bodys muscles use for energy, which in turn can help to lower blood glucose levels in the short-term.
This is important because a short-term rise in blood glucose levels can lead to symptoms such as the need to urinate more; thirstiness; and tiredness.
Maintaining a short-term blood glucose level of 4-7 millimoles per litre lowers the risk of developing such symptoms.
However, different people could be given different blood glucose targets depending on how their diabetes is treated and their personal circumstance.
Lowering long-term glucose levels
Running not only helps keep glucose levels low in the short-term.
More effective processing of the glucose in your blood helps it stay within the healthy long-term range too.
Having high long-term blood glucose levels (HbA1c) of more than 48 millimoles per moles over time has been associated with life-changing complications of diabetes such as sight loss, kidney disease and amputations.
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Tom Watson weight loss how to lose weight and reverse type 2 diabetes like the former deputy Labour leader - The Sun
CBD and its Effects on Your Body Weight- Here is everything you need to know – Baltimore Post-Examiner
Lose Weight Comments Off on CBD and its Effects on Your Body Weight- Here is everything you need to know – Baltimore Post-Examiner
Cannabidiol which is commonly referred to as CBD is a wide compound that is derived from a plant called cannabis. Although the common and the readily available CBD comes in the form of CBD oil, you are also likely to get CBD sprays, topical CBD creams, and so many other forms. CBD is normally attributed to so many benefits among them pain relief, lowered anxiety and also a good heart and brain wellness. There is little information about CBDs effect on losing weight. This article will explore the recent research on this subject to the relation between CBD and weight loss.
Bodyweight and CBD
CBD oil has of late gained a lot of popularity since people believe that there are so many CBD oil benefits. It is mostly associated with weight loss. All the same, recent research is not clearly showing the effect CBD has on body weight. However, there are studies that reveal that CBD can boost metabolism and reduce appetite and consequently body fat. Some other studies, on the other hand, show an increase in appetite after using CBD products.
Body Metabolism and CBD
Research indicates that CBD actually has a direct effect on metabolism. After carefully studying CBDs effect on the immature fat cells, it was found out that CBD can use three ways to effect fat browning. It was found out that CBD stimulated those genes and proteins with the role of increasing the fat breakdown. Whats more, it was found out that CBD actually lowers proteins expression which are involved in the creation of new cells of fat.
Most people believe that white fat increases the chances of heart diseases and diabetes. On the other hand, the brown fat will promote weight loss through energy building. Studies reveal that CBD has the potential to induce the process of fat browning which is essentially turning white fat into brown fat.
Will CBD help me with weight loss?
The main reason why you are probably gaining weight is very basic. Chances are that you are taking in so many calories compared to the ones that you are letting out. All the same, the ability to burn fat will essentially be affected by so many factors. A compromised metabolism process attributed to hormonal imbalances, metabolic pattern changes, and inflammation status can also affect fat burning. Steady weight loss means that you should return to a healthy balance between the immune, nervous, digestive and the ECS. The question now becomes how one can modulate the ECS with CBD. Below is what research and studies say about using CBD to lose weight.
Research and studies Suggest
The best CBD oil will help you achieve your weight loss through a reduction in appetite. Most people link the use of cannabis with appetite stimulation since smokers are normally very hungry. CBD will never induce hunger as opposed to its THC counterpart. It is therefore ideal for weight loss.
CBD is also claimed to convert white fat into brown fat which aids in burning calories. White fat is attributed to increasing the risk of chronic conditions. Other than converting white fat into brown fat, CBD is also attributed to fat breakdown in your body. This leads to weight loss in return.
Obesity can lead to so many metabolic disorders like high blood pressure. This is as a result of the over activation of your bodys CBD receptors. Due to the fact that CBD can block the CB1 receptors, it is right to say that it can lower obesity risks.
You can buy CBD oil for pain and inflammation too. A metabolic dysfunction will involve chronic inflammation. Among the body organs that are at high risk will be the pancreas especially for obese and diabetic individuals. Chronic inflammation will damage those beta cells responsible for secreting insulin. Once the body lacks the ability to yield good insulin levels, you are at high risk of obesity and diabetes.
Will CBD promote weight Gain?
Even though CBD can have beneficial effects on weight loss and appetite, it might conversely lead to weight gain. In some cases, CBD has proved to increase appetite. As a matter of fact, among the most common side effects of CBD will be changes in appetite. All the same, more research is needed to establish the effects that CBD has on ones appetite since it will always vary. There are several factors which will influence hunger if you will take CBD. Some of these factors include genetic and the kind of product that you are using.
Conclusion
Earlier studies results about CBD and weight loss are very promising. This can prompt more research still on this topic. CBD can be very advantageous to those people who wish to lose weight, suppress their appetite and even burn calories. However, it is necessary not to overstate the claims. A proper and healthy diet together with exercising will be the best way to achieve weight loss. You need to understand that CBD is not required to replace some other medications for chronic conditions. Additionally, if you are looking to use CBD, it is a good idea to communicate with your doctor to understand how it interacts with the existing medication.
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