Almost everyone, it seems, is intermittently fasting. Celebrities, my boss, my friend's boyfriend, my mother.

Twitter's CEO, Jack Dorsey, only eats once a day. He doesn't have breakfast or lunch, but consumes his sole meal between 6:30 p.m. and 8:30 p.m.

While Dorsey's approach is extreme (and not recommended), intermittent fasting is widely promoted, with a plethora of book titles that promiseit'll "supercharge energy," "optimize weight," "activate stem cells" and "slow aging." There's also intermittent fasting apps that track the fasting window and weight loss.It is, after all, part of a booming global diet industryworth$189 billion (175,45 billion).

While fasting has long been a cleansing ritual for many cultures and religions(albeit more so in a spiritual sense),its arrival on the modern wellness scene raises some serious health questions, not least about why we should follow a diet many proponents say is good for us because it's based on what our primitive ancestors did. Foremostly, what exactly is intermittent fasting, and why do it?

Read here: Blue light triggers sweet tooth in rodents, study shows

What's intermittent fasting?

An eating pattern that restricts calorie intake to certain hours of the day or days of the week, intermittent fasting has several different iterations.

One of the most common examples, popularized by science journalist Michael Mosley, is the 5:2 diet. You eat unrestricted for five days of the week and limit calorie intake on the other two days of the week, usually to around 500 kcal.Mosley says it reversed his type 2 diabetes.

Time restricted eating, on the other hand, limits intake to a block of time in the day (usually between eight and 10 hours), and alternate day fasting, as the name suggests, limits calorie intake every other day.There are alsomore extreme versions, including the so-called "warrior diet," which alternates between 20 hours of undereating and four hours of unlimited eating. But because no health professional would recommend doing that, it hasn't been studied.

The main idea behind intermittent fasting is to give the body's insulin levels enough time to go down between meals so our fat cells can then release their stored sugar to be used as energy.Positive buzz about the diet spiked after a series of successful studies on rats, which lost weight, improved their blood pressure, cholesterol and blood sugars, and even reduced their risk of type 2 diabetes and cancer.

But unlike lab-bound rats, it's much more difficult for humans to follow rigid dietary rules and, in part, that's made it difficult to carry out long term studies on humans.

What's the latest?

One of the newest studies on the topic, published in Cell Metabolism, found restricting eating to a 10-hour window during the day had positive health benefits for overweight people with high cholesterol levels, elevated blood sugar and high blood pressure. After three months, the participants who were not asked to change what they ate lost around 3% of body fat and 4% of abdominal visceral fat.

This could suggest a 10:14 circadian rhythm-fasting approach (eating between 8 a.m. to 6 p.m.) is effective for people with metabolic syndrome, except that the study was only carried out with 19 participants over three months.

That's simply "too small and too short," according to Tilman Khn, a nutritional epidemiologist from the German Cancer Research Center. The study was also crucially missing a comparison to a conventional calorie reduction diet, Khn said.

"My interpretation is that people just benefitted from professional dietary support," Khn told DW.

Satchidananda Panda, a professor at the Salk Institute andco-author of the study, said while "more research is needed" to establish whether time restricted eating or intermittent fasting can really help reverse the issues created by an unhealthy diet, he added they have found that "people sleep well and feel more rested in the morning" while on a 10:14 diet.Panda is also an author of one of those book titles, the subheading of which reads: "lose weight, supercharge your energy and transform your health from morning to midnight."

Read here: Prevent dementia with exercise and ashtrays, WHO says

No better than conventional dieting

Previous research has found intermittent fasting to be no more effective than conventional calorie reduction diets for weight loss or improved insulin levels.

A recent study co-authored by Khn, carried out over a 50-week period, compared a 5:2 intermittent fasting diet with a continuous calorie reduction diet, whereby participants reduced their daily calorie intake by 20%. A third control group didn't change their diet.

Researchers found that both intermittent fasting and calorie reduction led to weight and fat loss in comparison to the control group. Some health markers, like insulin levels and lipids, also improved. But these results were almost identical for both diets.

"We found no evidence at all for a stronger effect or greater benefit of intermittent fasting," Khn told DW. "It was equally as effective compared to a traditional moderate daily calorie reduction diet."

While Khn says he "would never trust just one study," two other comparative, year-long studies from Norway and Australiaconducted around the same time found exactly the same result 5:2 intermittent fasting is no more effective than calorie reduction.

Read here: Do vegans help prevent climate change?

Tough to follow

Panda, though, says this is one of the main appeals of the 10:14 fast, as he thinks it is much easier to follow than other forms of intermittent fasting or conventional dieting.

"Even if two methods lead to similar outcomes, why would you prefer something that is difficult to follow?" Panda said.

The issue with the claims made by small-scale studies and the intermittent fasting book titles, though, is that, like many fad diets, it's presented as a miracle solution. When in actual fact, the science is not so clear.

"If someone finds that intermittent fasting is working, then I would say it's a good method for them. But it's not a universal solution to any health problem for everyone," Khn said.

In light of the evidence we have so far, he said the scientific community may be better off looking to policy measures (like the sugar tax in the UK) as a way of preventing obesity and unhealthy eating habits, as opposed to appealing to individuals to change their eating behavior.

Our skin is often the starting point for how we perceive situations and interact with one another. Researchers have found that people can detect certain emotions, like love, anger, gratitude and disgust, from touch. Regular positive touch has been shown to reduce aggression and increase pro-social behavior. It also helps us form and maintain emotional bonds in relationships.

Touch, or tactile communication, can help us build trust and cooperation. One study even found that professional basketball players and teams who had more physical interaction early in the season, like high fives and team huddles, performed better in later games.

Hugging is a sign of support that can reduce stress. They can also help deter inner turmoil after conflict. One study showed that people who received a hug on a day when a conflict had taken place were found to be in better moods afterwards. Hugs have also been shown to reduce the likelihood of catching a common cold, due to their stress-buffering properties.

Warm contact between partners, like holding hands or cuddling, can contribute to better cardiovascular health and can lower one's reactivity to stress. This is because that positive physical sign of support slows your heart rate, decreases the stress hormone cortisol and lowers your blood pressure. Couples can even sync their heart rates and brain waves just by touching.

Researchers at Duke University Medical Center found that full-body massage relieved pain and increased mobility in patients with arthritis in their knees. Therapeutic touch has also been shown to decrease pain and increase the quality of life for fibromyalgia patients. Not just those getting a massage see benefits, either: Giving a massage also offers positive improvements to personal well-being.

Massage has also led to weight gain in preterm babies by engaging part of their nervous system. This improves digestion and releases hormones required for absorbing food. Skin-to-skin touch helps release oxytocin, the hormone related to mother-infant attachment, and decreases cortisol, the stress hormone. It may also have a pain-relieving effect for babies undergoing minor medical procedures.

You don't need another person to receive the benefits of touch, though. Self-massage can have some of the same effects of regular massage. The health benefits are stronger when more pressure is applied, as opposed to a lighter touch. Yoga and other forms of exercise, with physical contact between your body and the ground (or weights), can produce similar stress-relieving effects, too.

Support in the form of holding a partner's hand when they're experiencing physical pain may be beneficial for both the recipient and the giver. Pain is actually diminished for the affected partner when touched. This contact can also help people with low self-esteem to eliminate self doubt.

Today, work is being done to create sensory-enabled prosthetics so that amputees can get the same health benefits from touch. Psychological well-being has been shown to increase for those who used such prosthetics. Other researchers are also working on developing electronic skin technology that can feel hard surfaces, soft fabrics or sensations like heat.

Author: Sam Baker

See the original post here:
Intermittent fasting: Is it worth the hype? | DW | 10.12.2019 - DW (English)

By Joe Goodman, I.C. West senior

IOWA CITY One can of tuna.

Thats all Iowa City West wrestler Brett Pelfrey allowed himself to consume on the day of last years dual meet against City High.

In the weeks leading up to the meet, Pelfrey, who plays tackle for the Trojan football team, made a choice to enter into the 195-pound weight class. After bulking up for months during the football season, Pelfrey had to reverse course and lose all of the weight he had gained in the months prior.

Last year was tough, Pelfrey said. I had three or four weeks notice going from 230 (pounds) to 195.

The day before the meet, Pelfrey was 12 pounds over. In order to get down to under 195, Pelfrey spent two hours in a sauna and ate nothing the day before the meet.

While Pelfreys experience is typical for football linemen transitioning into wrestling season, it also is becoming rapidly less common among high school wrestlers. With growing knowledge of proper weight cutting techniques and scientific guidelines set by the Iowa High School Athletic Association, more prep wrestlers are able to compete in a more natural weight class.

With the recent success of the West football program, some Trojan wrestlers have had to make drastic weight cuts after their season ends on the gridiron. With such a short turnaround, football players, especially linemen, go from eating as many calories as they can to essentially fasting before the season.

That is the one negative that I see is when guys have that quick turnaround, assistant wrestling coach Kody Pudil said. That week probably does suck a lot ... 20 pounds seems like a lot to a natural person, but until they get into the wrestling room for a two-hour workout and lose eight, nine pounds they realize that that weight can come off really fast.

ARTICLE CONTINUES BELOW ADVERTISEMENT

In 2016 and 2017, the Trojan football team played its final game a week after wrestling practice started, giving wrestlers virtually no time before the teams first matches in early December. This year, football players had a couple of extra weeks to cut weight before the season, which should yield healthier weight cutting techniques.

A misconception among casual observers of the sport is the notion the more weight one cuts, the more successful they would be. By shedding pounds and dropping weight classes, an athlete conceivably holds an advantage by competing against smaller competitors.

For many, however, that is not the case.

Pelfrey, a sophomore, and senior Jackson Brennan described a natural threshold for weight loss wrestlers feel is better left uncrossed. Brennan weighs around 150 pounds naturally, and although the IHSAA allows him to wrestle at 132 pounds, he plans to compete in the 138-pound weight class this season in order to maximize his conditioning and match endurance.

Where you draw the line is when your conditioning goes down, youre running out of energy, and cant make it through the matches wrestling full pace, Brennan said.

Class 3A state runner-up Hunter Garvin wrestled in the 120-pound weight class last season, and while he could technically wrestle at the same weight this winter, he will be competing right below Brennan in the 132-pound division.

At 132 I feel strong and healthy at the same time, Garvin said. ... I feel like its where I can perform my best at.

Brennan and Garvin are not in the minority in their decisions. In fact, nearly every wrestler in the Trojan lineup this year could be wrestling at a lower weight but has settled on a number they feel satisfies their health while also allowing them to optimize their competition success.

As for incoming freshmen and first-year senior wrestlers such as Grant Henderson and Anu Dokun, coaches are less worried about cutting weight than they are with technique and proper form. The stigma surrounding weight cutting can seem intense to those new to the sport, but the West coaches seek to prioritize well-being and fitness over arbitrary numbers on a scale.

ARTICLE CONTINUES BELOW ADVERTISEMENT

A lot more of your new wrestlers, we dont push them to cut weight at all, Pudil said. Kids actually find out as soon as they come out for wrestling their weight just naturally comes off. Just from our practices, our workouts youre naturally gonna shed maybe 10 pounds of your walking around weight.

The concept of competing at a more natural weight evidences advancement in Iowa high school wrestling, one which has evolved even from Brennans freshman year.

Were starting to shy away from cutting more than 10-15 pounds, Brennan said. Guys feel better up a weight (class) so they dont make the cut down to the lower weight. They cut to the weight that they feel good at.

Pudil placed at the Iowa high school state wrestling meet three times while at West, including two runner-up finishes. Since his days as a competitor, and in his tenure as a coach, Pudil has sensed a shift in wrestlers attitudes toward weight cutting.

Ive been here now for 10 years and I think that mind-set has changed, Pudil said. ... There isnt that big need to get down to the lowest weight that you can get. Its finding the weight that best suits your body and a lot of times its not your lowest weight.

Expect this years Trojan wrestling team to be more relaxed, enthused and healthy wrestling at weights closer to their natural body weight.

As for Pelfrey, he hopes to stay out of the sauna and maintain a more consistent eating schedule wrestling comfortably at 220 pounds.

(Wrestling) is just having fun and kicking ass, Pelfrey said

See the original post here:
Cutting massive weight no longer a wrestling norm - The Gazette

WEIGHING in at a staggering 40 stone, Teresa Marie's life was at an all-time low.

The 41-year-old had turned to comfort eating, and would gorge on 10,000 calories a day, in a bid to cope with both her brother and mother's suicides.

10

And doctors warned that Teresa could be heading for an early grave - after her size triggered a mild heart attack in 2016.

Determined to turn her life around, Teresa, from Long Beach, California, had gastric surgery and has since lost an incredible 25 stone.

Now weighing 15 stone, Teresa feels happier and healthier than ever.

She said: "I now see a life full of love, happiness, good health, and most importantly I see a bright future ahead. It's never too late to turn it all around."

10

10

Teresa's weight first spiralled out of control after her brother took his own life in 2001, after he was bullied for being gay.

Three days prior to his suicide he had been beaten up in an unprovoked homophobic attack.

"When he died I completed checked out," said Teresa.

"It was the very first traumatic loss I experienced and I blamed myself for not being able to help my brother.

"I stopped taking care of myself. My mother killed herself a couple of years later and their deaths played a role in lack of self love and self care."

10

10

Teresa soon began emotional eating to deal with her depression and self-hate.

She said: "I was consuming about 10,000 calories per day I was eating a large pizza almost daily and stopping at fast food drive thru restaurants and hiding in my car while I ate.

"Then I would go home and eat triple decker peanut butter sandwiches, grilled cheese sandwiches, and tons of chips, cookies, and junk food on a daily basis."

I was consuming about 10,000 calories per day I was eating a large pizza almost daily

By 2016 Teresa, then 38, was so morbidly obese that she suffered a mild heart attack, which motivated her to seek medical advice.

It was then that doctors warned her she could be dead in five years if she didn't lose weight.

Teresa said:

"My doctor said 'you need to have weight loss surgery - you're not going to live longer than five to 10 years if you don't'.

"He said 'people your size usually have the greatest success with gastric bypasses, so that is the best option for you'."

10

10

Before she could undergo surgery Teresa put herself on a strict diet, restricting her calorie intake dramatically and walking as much as she could.

Between 2017 and 2018 she lost ten stone from diet and exercise alone and in 2018 she had gastric bypass surgery to reduce the size of her stomach.

"My stomach is about the size of a medium egg," said Teresa, who now only consumes around 1,500 calories per day.

Teresa also went keto and cut down on her calorie intake in a bid to maximise her weight loss after the surgery.

10

10

She lost 25 stone in total and now weighs a healthier 15 stone, which has transformed her outlook on life.

"I started walking more and went on a ketogenic based diet that involved eating foods with a low carbohydrate and low sugar content," she said.

"On the day of surgery I was 390 pounds and as a teacher, I could not stand for longer than two minutes without feeling like I was going to die. Little by little I worked out."

Reflecting on her life prior to her weight loss, Teresa said: "Life was very hard and at times I felt it wasn't worth living.

"Today, at 220 pounds I feel much different about myself and my life."

10

FAT TO FIT I lost 16st after fearing I was so fat I'd be made into a meme

WOWIE Haribo addict lost 7st after cruel trolls yelled 'Gemma Collins' at her in the street

LOOSE WINNING Denise Welch, 61, shows off 2st weight loss in plunging swimsuit in Barbados

LEAN OF THE JUNGLE Jac Jossa's weight loss hailed by fans in snaps taken just 3 weeks apart

WEIGH TO GO I shed 9st on keto diet after binge-eating disorder left me gorging on pizzas

TRANSFORMED Woman sheds staggering 10st after crying at her own reflection

GAME ON Playing Xbox helped me lose 10st after getting so big I could barely walk

DAD BOD TO BUFF I lost 8st to renew my wedding vows - and now I look like Mr Incredible

NO WEIGH World's fattest man who weighed 93 STONE can walk again after shedding 52st

And those around her have also noticed her amazing transformation.

She added: "I have students and staff tell me 'you're so inspiring' and that's a really cool thing.

"I've spent most of my adult life trying to be invincible and now I want to inspire people."

Read more from the original source:
Weight loss: Woman who gorged on 10,000 calories a DAY sheds 25st after docs warned junk food addiction was - The Sun

Metabolism is the process by which your body converts your food into energy. Whatever you eat or drink, during this process gets converted into the energy that the body later uses for the day to day activities. During this complex biochemical process, the calories in food and beverages are combined with oxygen to release the energy that your body needs in order to function. Mostly, people blame the slow metabolism for their weight gain. It is often said that fast metabolism is the key to weight loss. So the main question is that how can one improve their metabolism and fasten the weight loss process.

Also Read:Christmas Gifts: Here Are Some Ideal Gifts For Your Girlfriend This Festive Season

Also Read:Vaani Kapoor Shares Secret Of Her Body For 'War', Gives Fans Workout Goals

Protein-rich foods are considered as one of the best options for boosting metabolism. Eggs are rich in protein and mostly, hard-boiled eggs contain 6.29 grams which makes it an ideal choice for people who want to speed up their metabolism. The best time to consume an egg is during breakfast. That way, the metabolism is improved for the entire day.

Flaxseeds are the seeds that are rich in protein, vitamins and also other key nutrients. Some people also consider flaxseeds as functional food which is why many people will eat it for their health benefits. Flaxseeds are usuallyconsumed at night before sleeping. The best way to have flaxseeds is by adding them to the water. It can also be consumed for breakfast with your favourite cereal.

According to a report by a medical news website, studies have proventhat coffee can stimulate metabolism due to its caffeine content. It is concluded that caffeine intake has a stimulating effect on energy expenditure and can lead to increased metabolism. Also, one thing to be noted is that adding cream or sugar to the coffee will not only increase its calorie content but will also work against the caffeine's beneficial effect on metabolism.

Also Read:Disha Patani To Resume KTina After Her Completion Of Radhe Schedules

Also Read:Mahesh Bhatt Says He Is More Interested In The Longevity Of His Films

Visit link:
Healthy food items that will boost your metabolism and enhance weight loss - Republic World - Republic World

The motivation to lose weight and build a ripped body can come from anyone and anywhere movies - its sun-kissed actors, bodybuilders, athletes and even your peers or family members. 26-year-old Mradul Singh Rajpoot, who at his heaviest weighed 92 kgs with a fat accumulation of 38 per cent, cites his younger brother Hitendra Singh Rajput as his biggest fitness inspiration and motivator. He helped Mradul trim from 92 kgs to 66-67 kgs with only 16-17 per cent fat accumulation.

Says Mradul,growing up, my brother used to be very skinny. He was sent to a boarding school to complete his education. And, when he returned home, post his high school graduation, he had completely transformed his physique from slim and lanky to super fit. He had also developed a great personality. Everyone was a fan of his new personality, including me he says.

During this same period, my body weight kept tipping towards the heavier end of the weighing scale, he adds.

The thing is, Id always been a foodie and to top that, in 2016, I'd started working the graveyard shift for a private company. So, Id only be back home by 7 am. Consequently, my eating habits went from bad to worse, he says. Id stay up all night, and when Id finally come home, Id gorge on poha, samosas, sandwiches, namkeen and chips."

"At that time, I used to sleep early in the morning, after eating 2-3 samosas, 1-2 plates of poha, sandwiches and 1-2 packets of chips in one go. Then, Id wake up around noon, and eat a heavy lunch, followed by evening snacks and a very heavy dinner. It was almost like my whole life was dependent on junk, fast and processed food. A culmination of these bad eating habits and a hectic lifestyle led my body to gain a lot of weight. 92 kgs to be precise.

But before things could take a turn from bad to worse, Mradul decided to lose weight with his brother by his side as his motivator and guiding force. Since he knew a lot about healthy living, considering he'd transformed himself so nicely, he started giving me fitness tips. Slowly, I also started collecting information on the various reasons that lead to weight gain, weight loss as well as sustainable weight loss approaches. Through the information I collated, I was able to devise the below weight loss plan,

The first thing Mradul did was control his calorie intake by not dieting but by substituting the junk food from his meals with macros (macronutrients - fat, protein, and carbohydrates) from solid food. Think oats, nuts, green veggies and meat. This is what he ate on a daily basis:

First Meal: Breakfast (9-10 am) - 1 banana + eggs (2 whole eggs + 1 egg white) + 60-70 grams oatmeal

Second Meal: Snacks (11-12 am) - 150 grams mixed fruits + dry fruits (almonds, raisins: 5-10 pieces)

Third Meal: Lunch (2-3 pm) - 120 grams brown rice + 3 cups of green vegetables

Fourth Meal: Snacks (5-6 pm) (Pre Workout) - 1 teaspoon peanut butter + 1 slice brown bread

Post-workout - 1 scoop of Whey protein

Fifth Meal: Dinner (8-9 pm) - 100 grams of sweet potato/chicken + 1 teaspoon of olive oil (in any form) + 3-4 cups of green vegetables

I lost my 6 kgs in about 45 days itself. I went from 92 kgs to 86 kgs. And, as I kept learning more about nutrition and healthy eating, through research, I kept changing or rather updating my diet every 45 days, which aided further weight loss he explains. Mraduls healthy eating weight loss plan was also supplemented with the help of the below exercise regime.

"I used to hit the gym for an hour and a half daily for a strength/weight training session followed by a 30-minute of cardio routine. Every day, Id indulge in 5-6 exercises dedicated for each body part with 15,12,12 reps. This is what my workout plan looked like":

Monday: Chest Workout

Tuesday: Shoulder Workout

Wednesday: Back Workout

Thursday: Arms Workout

Friday: Chest and Shoulder Workout

Saturday: Legs Workout

Sunday: Rest Day (No Workout)

ALSO READ: How to workout 12 times a week and still lead a semi-normal life

By following the above routine, my metabolism has become very fast now. So, now, I indulge in heavy and high-intensity workouts to maintain my weight as well as eat protein-rich food. I also drink a lot of water and try to get 7-8 hours of sleep.

ALSO READ: Here's how drinking water at regular intervals can help you lose weight and increase your metabolism

Maintain courage, passion and stubbornness. These three attributes will lead you to your final goal.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

NOW READ

We tried Varun Dhawans workout with his trainer, Kuldeep Shashi

The best back workouts you'll ever have

How to lose weight like this guy who lost 30 kgs by following this simple 4-meal vegetarian diet plan

More on Fitness

See the rest here:
How to lose weight like this guy who lost 26 kgs by tweaking his food intake instead of crash dieting - GQ India - What a man's got to do