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Intermittent Fasting involves consuming all your calories within a set period and fasting for the rest of the day. There are different approaches to intermittent fasting, the most popular being an 8:16 split meaning you consume your calories in an eight-hour eating window and fast for the other 16 hours of the day.

You can also do a 10:16, 16:10, or even a 6:20 eating: fasting split. The concept is that you will eat fewer calories since you are squeezing them into a narrower timeframe instead of consuming them throughout the day.

Intermittent Fasting is the most popular diet online, receiving a huge 1.2 million average monthly searches worldwide. Kourtney Kardashian and Jennifer Aniston are among the many celebrities to endorse the benefits of Intermittent Fasting.

Advantages of Intermittent Fasting: Leads to weight loss help improve insulin resistance, reduce oxidative stress on your cells, stabilize blood sugar levels, and reduce the risk of strokes.

Disadvantages of Intermittent Fasting: It can be challenging to stick with long-term due to low energy, cravings, habits, and the discipline required to stick to the specific time frames. Studies investigating intermittent fasting also point to specific side effects that may occur during the fasting stage, for example, mood swings, constipation, dehydration, or diminished sleep quality.

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The pros and cons of popular diets - HOLA! USA

The rift between the Democrats and Republicans is nothing compared to the chasm separating those on either side of the keto camp. But, love it or hate it, its undeniable that the ketogenic diet has left its mark on the minds and waistlines of the country.

According to data gathered from Google Trends, however, interest in the ketogenic diet has never been lower, dropping 94% since its peak in May 2018.

What is The Ketogenic Diet?

The ketogenic diet, or keto, is a diet that flips conventional wisdom on its head. Instead of eating low fat and restricting calories, keto proponents tell us to eat high fat until were full.

The limitation, however (theres always a restriction somewhere when dieting), is that you must restrict carbohydrate intake. Carbohydrates are in starchy foods like bread, pasta, rice, and potatoes. However, quitting starchy foods is not enough to stay in ketosis. Most people on the ketogenic diet consume no fruit, root vegetables, or other foodstuff containing carbs.

Most recommend that you stay under 20g of net carbs daily to stay in ketosis. For reference, a single apple is 25g.

The preferred macronutrients by calorie split for ketogenic dieters:

75% fat20% protein5% carbohydrateCan You Really Lose Weight Eating Bacon and Butter?

For the uninitiated, the ketogenic diet seems absurd. A slab of butter in my morning coffee, followed by eggs and bacon, will help me lose weight?

No matter how counterintuitive it may seem, the results speak for themselves. Peoples personal experiences fill every keto-related comment thread, and theyve lost vast amounts of fat eating fat. I decided to try it in 2018 and lost 20 lbs in the first six weeks. So theres no doubt that the ketogenic diet is effective now, but how does it work?

Ketones are the key. Ketones are an alternative fuel source the body can use if glucose (blood sugar) levels are low. Ketones are produced in the liver from fat cells. Once the body switches to this alternative energy source, its said to be in ketosis.

A person in ketosis is essentially running on fat, that may be dietary fat, from a fatty cut of meat, for example, or stored body fat. This is how ketogenic dieters can achieve such extraordinary feats of fat loss. The body becomes so well adapted to using fat for energy that it willingly consumes body fat 24 hours a day.

When Did Keto Become Popular?

The ketogenic diet has been a known medical treatment for epilepsy since the 1920s, but it wasnt until 2016 that it became a popular diet people used to lose weight.

As the diet began gaining traction in 2018, two influential celebrities further catapulted it into the mainstream: Kourtney Kardashian and Joe Rogan. Rogan published several keto-related podcasts in 2017 and 2018 with experts such as Dom DAgostino, Ph.D. Kardashian wrote a blog post on February 27, 2018, titled I Tried the Ketosis Diet.

Its no surprise that in New Year 2019, more people were Googling the keto diet. Since then, however, searches have only decreased, up ticking each January when everyone makes resolutions, but monthly searches have now fallen 94%.

What Killed Keto?

Most people Googling the keto diet were likely looking for a definition or quick summary to understand the diet. So its natural now that most people know what keto is, these types of searches would go down. So instead, a better metric to track people using the diet is a search term like keto lunch ideas, which is more likely to be Googled by people on keto.

For this term, since its peak in January 2019, its fallen 60%.

I spoke to industry expert Carine Claudepierre who runs Sweet as Honey, a website focused on low carb and keto diet recipes, and asked her if she was feeling the downturn.

I think were at the point where the keto diet isnt a new thing anymore; it doesnt have anything to prove, says Claudepierre.

Most people are already aware of the ketogenic diet. They no longer need a top-level definition or summary, but theres more behind the dramatic loss of interest.

Keto recipes also cost more as they rely on expensive ingredients such as almond flour and avocados that have increased in price massively, says Claudepierre.

Inflation levels hit 13.1% for groceries in August, and stores across the country see increases in many goods, making already expensive keto foods simply out of reach for the budgets of most Americans.

Can Keto Be Affordable?

The ketogenic diet doesnt need to be expensive, you can swap the pricey foods for cheaper ones, but your meals will likely be repetitive and a little less inspired. If thats something you can sacrifice, keto can be affordable. Fatty cuts of meat are often cheaper than their lean counterparts, and leafy greens dont need to cost much.

Look for goods on a keto shopping list that you could see yourself eating and wont break the bank.

So why not buck the trend and make keto one of your goals this year?

Does the Weight Stay Off?

If you continue doing the ketogenic diet, the fat will continue to fall from you, but does it stay off when you shift back to a more traditional diet?

Most find that if they return to their previous bad eating habits, the weight will return, but it doesnt have to be that way. The ketogenic diet is the perfect reset diet. So after the reset, you can potentially have a whole new life if you dont return to your bad eating habits. This was the draw of the ketogenic diet when it first gained popularity in 2018.

Now that the novelty has worn off, however, fewer people are willing to undertake the intense restrictions that the ketogenic diet demands. Claudepierre sees it this way. The keto diet is evolving from a restrictive, permanent diet to a more on-and-off diet. The frequent fluctuations in the data would seem to agree.

My own ketogenic journey continued for 18 months until covid hit in 2020. I became leaner than ever, and despite a lax diet throughout the pandemic, I only regained 10 lbs. So Im now restarting my ketogenic journey and documenting it on Face Dragons.

Should You Give it a Try?

If you feel like youve already tried everything else and are committed to losing weight, the ketogenic diet is an excellent proven method to lose weight fast. Its very restrictive, but it will give you the desired results without starving yourself or enrolling in a Bootcamp.

Keto flu is also a consideration. As the body goes through this change, dehydration, electrolyte imbalances, and low blood sugar can cause whats known as keto flu, flu-like symptoms in the initial adaptation phase. However, there are natural keto flu cures; the key is staying hydrated and keeping your electrolyte levels high.

If you try the keto diet, give it some time to work. It can take the body weeks to become fully fat adapted, so dont quit if you arent seeing results in a few days. And, of course, talk to a doctor before starting any kind of diet or lifestyle change.

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The Keto Diet Is Losing Followers, Is Inflation to Blame? - The National Herald

Lili Reinhart, an actor known for her role as Betty Cooper on TV's Riverdale, took to her Instagram stories on May 3 to call out celebrities for behavior that sends a toxic message about how bodies should look.

"To walk on a red carpet and do an interview where you say how starving you are because you haven't eaten carbs in the last month all to fit in a f***ing dress?" Reinhart wrote in an Instagram Story,People reported earlier this week. (The original Instagram Story with Reinharts post was live for only 24 hours.) "So wrong. So f***ed on 100s of levels," Reinhart wrote.

She didnt mention Kim Kardashian by name, but theres strong speculation that Reinharts comments were in response to Kardashians Met Gala appearance. Kardashian donned the same dress that Marilyn Monroe wore to sing "Happy Birthday" to President John F. Kennedy in 1962, and said she lost 16 pounds in three weeks to fit into the gown for the gala, People also reported. Kardashian told Vogue she wore a sauna suit twice a day and followed a very strict diet (cutting out all carbohydrates and sugar) to do so.

Reinhart followed up with a tweet on May 4, 2022. I do not say the things that I say because I want to be relevant or get attention, she wrote. I speak up because I dont see enough people with large platforms calling out toxic behavior in our industry.

This isnt the first time Reinhart has spoken out about body image. In January 2022, she used her Instagram Stories to share how the pressures of celebrity had messed with her relationship with her own body. Ive been struggling with obsessive thoughts about my body/weight the last few months and its gotten pretty severe the last week, she wrote, as HuffPost reported. Reinhart said she didnt feel at home in her own skin, and that it was devastating.

Nutrition and body image experts applaud Reinhart for coming forward.

When people call out behavior like Kims, it helps bring to light the fact that diet culture very much exists, says Amanda Sauceda, RDN, a nutritionist in Long Beach, California, who helps people with gut issues and intuitive eating. In the past, we would have seen praise for [Kardashians] weight loss splashed on magazine covers without a second thought.

Its important to see pushback against the way Kardashian talked about extreme weight loss so flippantly, says Paula Atkinson, LCSW, a psychotherapist in Washington, DC, who specializes in eating disorders and body image. It is really great to see other people who have much influence calling out such harmful behavior, first and foremost but then also critiquing Kim's choice to talk about it with somewhat of a sense of pride, she says. Just a few years ago, everyone would have been on board with the belief that Kim was displaying strength and virtue by subjecting her body to this trauma.

Kardashian has a huge platform, which she has used to bring attention to diet behavior that is unhealthy and potentially dangerous, Sauceda adds. She admitted to cutting out an entire food group, wearing a sauna suit ( a tracksuit that retains heat, causing you to sweat more than usual and potentially leading to water weight loss, but also dehydration), and losing weight far too quickly, Sauceda explains.

The National Institutes of Health defines a healthy weight loss as one to two pounds per week for up to six months, meaning Kardashians 16-pound drop should have happened over eight weeks (not three) to be considered healthy.

Kim is participating in the glamorization of starvation, Atkinson says. Shes perpetuating an idea that weight loss is something to celebrate, and that people whose bodies are larger than a certain size should be trying to change them, Atkinson says. It supports anti-fat bias and the ongoing oppression of people based on body shape.

There's evidence that extreme dieting or constant dieting is problematic, Sauceda says. It's unsustainable and can lead to weight cycling (repeatedly losing and gaining weight).In a review published in December 2017 in the Journal of Obesity & Metabolic Syndrome, authors looked at existing research and concluded that weight cycling is associated with increased risk of type 2 diabetes, cardiovascular disease, and premature death.

Fad diets can also lead to nutrient deficiencies and other negative physical health impacts. A study published in September 2019 in the Journal of Bone and Mineral Research found that low-calorie diets can lead to bone loss and increased risk of osteoporosis, and that the risk is even greater for people who exercise while restricting calories.

And they can be really harmful to emotional health, Atkinson says. Research published in Cureus in September 2020 found that dieting led to an increased risk of eating disorders, food obsession, binge eating, and depression. We know that dieting (of all kinds, but specifically this type of extreme restriction) is trauma to the body and the brain, Atkinson says. It can lead to years of food obsession, body hatred, feeling out of control with food, and other sometimes lifelong consequences.

Both Sauceda and Atkinson regularly see clients who have been harmed by diet culture and oppressive body standards, and they have some advice for how to feel less affected by it.

Crash diets, or any diet promising quick weight loss, do not [deal with] the harder and more important issue of sustainability, Sauceda says. People are never able to keep up with restrictive diets, which can lead us into a vicious cycle of weight cycling, which is extremely detrimental to the body and mind.

Research supports this. In ameta-analysis published in April 2020 in the BMJ, researchers looked at data from several popular diet patterns (low-carb, Mediterranean, low calorie, low fat, macronutrient counting, and more), and found that while most people lost weight in the first six months of all the diets, practically all of them had regained most or all of that weight within the year.

Constant access and exposure to celebrities is almost unavoidable these days, Atkinson says. But we have some choice of who we follow, and who and what we allow into our consciousness. While it can be hard to avoid every Kardashian headline that hits the media, you can choose not to follow along with celebrities who make you feel like your body, your life, or your food choices arent good enough.

Sauceda agrees. Start following people on social media who talk about creating a healthy relationship with food or take a weight-neutral approach to health, she says.

We all know that Instagram is a highlight reel, not the full story. The same is true for celebrity culture in general. We see celebrities in their most glamorous moments, but we have no idea what goes on in their everyday lives, or how theyre feeling.

Atkinson often reminds her clients that many celebrities struggle with severe body image issues. Some, like Reinhart, talk openly about them, while others dont share their suffering publicly. The next time you hear a celebritys weight loss being celebrated, remember that there could be some not-so-great stuff happening behind the scenes.

I recognize that it's difficult to extricate oneself from diet culture, from the beliefs society holds about body shape and food choices, Atkinson says. But freedom from the entire scam is far more fulfilling and far less fleeting than fitting into any dress.

Atkinson recommends aiming for body neutrality, which means separating your self-worth and your happiness from how your body looks. This approach is more sustainable and ultimately more freeing than trying to love how your body looks all the time.

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Lili Reinhart Speaks Out on Toxic Diet Culture, Impossible Body Standards - Everyday Health

Chances are youve got a friend or family member who swears by KETO, or if you havent, then youve almost certainly heard of the myriad of celebrities who follow the diet religiously.

KETO has become more than a diet nowadays, its a way of life. Many restaurants offer extensive keto options on their menus, withSkinnys Bar and Grillin Bondi being Australias first KETO CAFE! Everything on their menu is low-carb, gluten-free and sugar-free. Sounds good, right?

Well before you hop in your car and make the mad dash to Bondi to grab a carb-free cheeseburger, let us see if the KETO hype stands up to science.

So, what is KETO? KETO stands for ketogenic. A ketogenic diet involves consuming as little carbs as possible, so the body is forced to enter a state of being called ketosis. Essentially, this means that it burns the bodysfat storesrather than thecarbohydratesa human consumes on a daily basis.

DoctorMarcelo Camposfrom Harvard Medical School explains it like this:Most cells prefer to use blood sugar, which comes from carbohydrates,as the bodys main source of energy. In the absence of circulating blood sugar from food, we start breaking down stored fat into molecules called ketone bodies (the process is called ketosis).

Once you reach ketosis, most cells will use ketone bodies to generate energy until we start eating carbohydrates again. The shift, from using circulating glucose to breaking down stored fat as a source of energy, usually happens over two to four days of eating fewer than20 to 50 grams of carbohydrates per day.

Keep in mind that this is a highly individualized process, and some people need a more restricted diet to start producing enough ketones.

Because it lacks carbohydrates, aketogenic dietis rich in proteins and fats. It typically includes plenty of meats, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables.

Because it is so restrictive, it is really hard to follow over the long run. Carbohydrates normally account for at least 50% of the typical American diet.

One of the main criticisms of this diet is that many people tend to eat too much protein and poor-quality fats from processed foods, with very few fruits and vegetables. Patients with kidney disease need to be cautious because this diet could worsen their condition.

Additionally, some patients may feel a little tired in the beginning, while some may have bad breath, nausea, vomiting, constipation, and sleep problems.

Despite the recent hype, the ketogenic diet is not something new. In medicine, it has been used for almost 100 years to treatdrug-resistant epilepsy, especially in children.

In the 1970s, Dr. Atkins popularized his very-low-carbohydrate diet for weight loss that began with averystricttwo-week ketogenic phase. This is where the KETO craze all began, and over the years, other fad diets incorporated a similar approach for weight loss.

Now that we know what the ketogenic diet involves, lets look at how safe it is for humans to follow.

According to Doctor Campos,We have solid evidence showing that a ketogenic diet reduces seizures in children, sometimes as effectively as medication. Because of these neuroprotective effects, questions have been raised about the possible benefits for other brain disorders such asParkinsons,Alzheimers, multiple sclerosis, sleep disorders, autism, and even brain cancer.

However, there are no human studies to support recommending ketosis to treat these conditions.

According to the worlds leading low-carb diet blogger and podcasterJimmy Moore, author ofKeto Clarity, the ketogenic diet seems to be quite beneficial for effectively treating a range of other health conditions, including metabolic syndrome, polycystic ovarian syndrome (PCOS), irritable bowel syndrome (IBS), heartburn (GERD) nonalcoholic fatty liver disease (NAFLD), Type 2 diabetes, obesity and cardiovascular disease.

On the subject of Type 2 diabetes, Halle Berry began speaking out in support of the keto diet in 2017. She explained in an appearance onLive With Kelly and Ryanthat shes a good candidate for the diet because shes diabetic.

Halle also spoke toPeopleabout KETO. I eat healthy fats all day long, avocado, oil, coconut oil and I use butter, but dont have any sugar. So when your body gets trained to burn fats, its constantly on fat-burning mode thats the secret,she noted.

A ketogenic diet also has been shown to improve blood sugar control for patients with type 2 diabetes, at least in the short term. However, there is a lot of controversies when doctors have considered the effects of KETO on cholesterol levels.

A few studies show some patients have an increase in cholesterol levels, in the beginning, only to see cholesterol fall afew months later. However, there isno long-term researchanalyzing its effects over time on diabetes and high cholesterol, at least as of now.

Back to Ms. Bond for a minute. Berry is just one of many celebs who swear by theKETO dietto help them combat health conditions naturally, with others who seemingly swear by the diet for staying slim and trim.

It would seem weight loss is the primary reason many people use the ketogenic diet. Previous research shows good evidence offaster weight losswhen patients go on a ketogenic or very low carbohydrate diet compared to participants on a more traditional low-fat diet, or even aMediterranean diet.

However, that difference in weight loss seems to disappear over time, as the KETO way of living is hard to keep up long term. And this is where we hit a crossroads.

If you want to lose weight, the fastest route to drop the kilos is often taken, without much consideration on long term effects or any advice taken from a doctor or dietician on proper eating.

KETO is often promised to get you slim quicker, as low-carb diets are famous for quick fat loss. The person will often lose a considerable amount of weight on KETO, then afterwards, go back to their normal way of eating. The weight slowly comes back and, then we go diet again; usually even more restrictedly than the first time. It is often much harder to lose the second time on a diet, and each time we restrict our bodies heavily, our metabolisms are put under a lot of stress. This process is called yo-yo dieting and can be harmful long term.

Studies have shown that most people who participate in the KETO diet, end up gaining the weight back faster than those who follow other restrictive diets. Why is that? Firstly, metabolic needs are largely based on body composition. Muscle uses more energy than fat, thus higher muscle mass means higher caloric needs.

Leading Dietician and Nutritionist Emily Baum explains KETO yo-yo dieting like this:

Quick weight loss often means losing muscle mass, not just fat loss. Most, if not ALL Fad diets are typically unsustainable so that when the diet is over, your body composition is now completely different to before. You now have less muscle, which means you now have to consume fewer calories than before the diet to maintain your new weight. People then resume their normal eating patterns and gain weight very quickly. This causes people to blame carbs or whatever food group they eliminated. When in reality, you changed your body composition, thus your caloric needs have changed. This is where KETO can potentially become dangerous.

So, is it eliminating carbohydrates the key?

It would seem that the KETO Diet is unsustainable long term; therefore, there are no long-term studies supporting that a keto diet is healthy, in particular for losing weight or decreasing morbidity rates.

So what can we take away from all this?

If you dont have a pre-existing health condition, (mentioned above), or havent been advised to eat KETO by a Doctor, Specialist or Dietician, perhaps following a traditionalMediterranean dietis the answer to optimal health, longevity and weight loss that stays off.

This way of eating combines a good combination of healthy fats and healthy, complex carbs. By including a larger food group, this ensures cravings are kept at bay, all the while getting all the nutrients you need to feel satiable and happy.

So, what are you waiting for! Lets get to cooking thosegemista(stuffed capsicums) and roast lamb with Greek salad. Happy healthy carb consuming!

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KETO Diet: Is It Just Hype Or A New Way Of Life? - Greek City Times

The recent death of actress Mishti Mukherjee in Bengaluru has put the focus back on diet fads, sparking a debate over the effect of their prolonged dependency on our body. While some diets assure quick results, there are those which when continued for a long period of time may pose serious health risks.Different people need different diet chartsAccording to internal medicine consultant Dr Ambanna Gowda, there is no common diet plan that can benefit everyone. Women, in particular, should customise their diet chart keeping in mind their own individual lifestyle. For instance, the diet plan for a homemaker will be different from that of a woman who goes to office, mainly because their eating habits and BMI are all different, she says, adding, Everyones body and metabolism rate are different. And a suitable diet plan can be chalked out only after doing some basic tests and consulting a nutritionist or general physician.

Avoid diet plans that promise quick resultsFad diets, clinical dietician Dr Priyanka Rohatgi says, are short lived. One must find out what works for his or her body before starting to follow a diet. Some promise a quick fix, which, of course, is difficult to attain. It would be wise to avoid magic food or combinations of different food, as well as statements that imply that a particular food can change your body chemistry. Also, any diet plans that exclude or severely restrict food groups or nutrients, such as carbohydrates, should be kept away. Diets that impose rigid rules to focus only on weight loss may be harmful. Some examples are ketogenic diet, paleolithic diet, general motor, Atkins and HCG diet.

Intermittent fasting is best avoided, says doctorOf late, many people seem to be taking interest in intermittent fasting. Health experts, however, advise against it. Dr Priyanka says, If at all someone is opting for intermittent fasting, he or she needs to follow it under supervision only for a month or two. A recent study pointed out that around 150 healthy adults had lost weight after following this regime, but they also ended up with muscle loss, which is unhealthy as it compromises the immunity and general health of a person.

Fad diets and the risks involvedCelebrities around the world have tried fad diets, and some have even faced criticism for promoting the same without properly learning about the ill effects of such diets. Heres a look at some of the most popular diets and why they were in the news for wrong reasons

PALEOLITHIC DIET OR PALEO DIET: Also known as the caveman diet, this includes lean meats, fish, fruits, vegetables, nuts and seeds. It avoids grains, legumes, refined sugar, dairy products, salt and processed food in general. Actresses like Gwyneth Paltrow, Jessica Biel and Blake Lively have endorsed this diet.Risks: Paleo diet may cause deficiency of calcium and Vitamin D, while it is also said to increase the risk of cardiovascular diseases.

KETO DIET: Ketogenic diet involves consuming less carbs and sugar, and instead depending on moderate amounts of protein and healthy fats. By following this diet, individuals are said to be able to enter ketosis, through which the body burns fats instead of carbs. Celebrities like Halle Berry and Kourtney Kardashian seem to be fond of this regime.Risks: Health experts have questioned the effects of following keto diet for a long period of time, as it may lead to low blood sugar levels, as well as an increased risk of heart diseases, kidney stones and more. The long-term effects of this diet were discussed again recently after Mishti passed away due to kidney failure following a prolonged keto diet.

ATKINS DIET: Atkins diet is a low-carb diet that involves eating meats, fatty fish and seafood, eggs, low-carb vegetables and full-fat dairy products like butter, cheese, cream and healthy fats such as coconut oil, extra virgin olive oil. Celebrities Kim Kardashian West and Rene Zellweger follow this diet.Risks: The short-term risks of following Atkins diet include weakness, nausea and constipation. Over a long time, restricting carbs may result in nutritional deficiencies in the body, which, in turn, could lead to serious health implications. Although Dr Atkins, who popularised this diet, died from a fall, his death became a hot topic, as many questioned about his health and weight at the time of his death. According to reports, Dr Atkins had a history of heart attacks and congestive heart failure, and he weighed 258 pounds (117 kilos) during the time of his death.

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Want to maintain good health? Scrap those quick-fix diets - Times of India