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Eating One Meal a Day for Weight Loss Has No Proven Benefits, May Cause a Host of Other Health Issues – The Swaddle

Posted: November 30, 2019 at 2:52 am

Since calorie restriction wasnt extreme enough, we now have the 23:1 fast, or, the One Meal A Day (OMAD) diet which restricts food intake to a single meal a day, during the one hour in which eating is allowed. The other 23 hours are spent fasting.

Yes, that is correct: Followers of this diet do not eat at all for 23 hours of each day.

The OMAD diet also comes with a bunch of rules, according to what sports dietician Dana Angelo White told Health. The 1-hour meal must fall within the same 4-hour time-block every day. The meal must also be consumed in a standard dinner plate (not bowl); the meal cannot rise more than 3 inches off the plate, and only zero-calorie beverages like black coffee or water can be consumed during fasting hours. The upside to this rule is that during the single eating hour each day, one can consume anything they like, as much they like, without paying attention to nutrition or caloric value.

If this sounds like the weight-loss dream, the ascetic ideal not so fast. This version of starvation comes with an array of health problems. And the absolute, all-important, worst-of-all terrors? It wont make anyone skinny, either.

Related on The Swaddle:

Could Intuitive Eating End Diet Culture?

Positive research surrounding intermittent fasting exists, which lets one eat multiple meals a day and yet fast for a certain period of hours. However, these benefits are proven only for certain people. People can even sustain one meal a day fasts for temporary periods of time. However, the result of eating just one meal a day for longer periods of time like weeks and months will definitely be hunger pangs and fatigue, which will lead to less willpower, more eating and thus, eventual weight gain. While people on this restrictive OMAD diet will initially lose weight, its not very sustainable, nutritionistDavid Friedman told Mel Magazine. In fact,researchshows it may even cause you to gain weight in the long run skipping meals puts your body into a feast-or-famine, survival mode, which makes your cells crave more food. When you eat more, it stores the food as fat. Because of the larger calorie allowance on the OMAD diet, people tend to gorge, which can lead to weight gain over time.

Some risks of eating one meal a day include fatigue, irritability, inability to concentrate and hunger pangs, according to Medical News Today. If theres no control over what one is eating, one meal a day can lead to high blood pressure and cholesterol. Eating one meal a day makes ones digestive system work harder to process food, making the heart work harder to send extra blood to the gut, raising blood pressure and increasing ones risk for heartburn, according to Friedman. Plus, for individuals with diabetes and hypoglycemia, eating multiple times a day is non-negotiable.

Related on The Swaddle:

Untrending: The Keto Diet Might Help Weight Loss, But That Doesnt Make It Healthy

Eating one meal a day also opens up the risk for binge eating disorder a psychiatric eating disorder characterized by multiple episodes of binge eating alternating with feelings of shame and distress.

This is not a diet that can be sustained for a long period of time, therefore, as a registered dietitian, I do not endorse this weight loss diet approach. The OMAD diet can be extremely dangerous for children or young adults, people with diabetes or hypoglycemia, obesity, or metabolic rate issues, and it may increase the risk of binge eating, Katherine Marengo, LDN, RD, told Healthline.

Whether it be one meal a day, or a cleanse, or any other ridiculous new diet trend, lets just remember to take them all with a significantly heavy pinch of salt. When it comes to diet, a nutritionist who understands individual bodies and their strengths and weaknesses will always know best. Fads will never taste half as good as science feels.

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Eating One Meal a Day for Weight Loss Has No Proven Benefits, May Cause a Host of Other Health Issues - The Swaddle

Buying an Instant Pot? Here’s what you need to know – NBC News

Posted: November 30, 2019 at 2:52 am

In the last few years, Instant Pots have become the go-to small kitchen appliance for home cooks. Busy parents use them to get dinner on the table in minutes, while batch cookers use them to simplify midweek meals. From oatmeal to chili to casseroles, it seems that just about everything can be cooked more quickly and easily in an Instant Pot.

A few years ago the idea that people would be cooking in pressure cookers en masse was unthinkable, says Elizabeth Barbone, a cookbook author and the creator of the pressure-cooker blog Cook Fast, Eat Well. Its been really fun to see folks not only embrace it, but to embrace it in different ways.

Instant Pots have come down quite a bit in price, and you can find them on sale for under $60. Tech and electronics are traditionally high-savings categories during Black Friday and during Cyber Week and small kitchen appliances like the Instant Pot are no exception.

Instant Pots are a brand of electric pressure cookers or multicookers. Pressure cookers work by creating heat under a tight seal, so the temperature is much higher than the boiling point of water and the steam cant escape. The steam cooks food much more quickly than traditional stovetop or oven cooking.

Its like a Crock Pot on steroids, says Brittany Williams, founder and creator of Instant Loss and author of Instant Loss: Eat Real, Lose Weight. You can put everything in there and walk away.

Yes. Under high heat and pressure things cook much faster. You can cook a brisket or pulled pork in under an hour, says Bruce Weinstein, coauthor of "The Instant Pot Bible".

The claims sound outlandish it reduces cooking time by 70 percent but thats because of the steam and the pressure, Barbone says.

There are a couple of caveats, though. You need to add in the time it takes the machine to come up to pressure. That can take 15 or 20 minutes.

And for some dishes, youll want the pressure to dissipate gradually. That can take five to 40 minutes depending on the dish. For meat-based dishes I like to release the pressure naturally for at least 10 minutes. If you release it right away the meat can seize up and become tough, Williams says.

Stovetop pressure cookers got a bad reputation years ago because it was relatively easy to remove the lid before the pressure released. So there was a risk of burns and messes. You could end up with soup on your ceiling, Williams says.

Todays electric models have built-in safety features so you cant release the lid when the pressure is still high.

Pressure cookers are safe, but we need to be following good practices, Barbone says. Some of the things you might see on the Internet, like covering the steam release valve, arent safe. Instead, position your pot so the steam isnt hitting your cabinets or walls if thats a concern.

And dont fill your Instant Pot more than about halfway. You need the pot empty enough to get to a safe pressure and remain safe throughout your cooking time.

Multicookers add other features to the pressure cooker. Youll see names like 6-in-1 or 10-in-1, depending on how many of these other options they add:

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The saut setting is popular. It allows you to use the Instant Pot the same way you use an electric skillet, Weinstein says. That saves you the hassle of sauting in one pan and then transferring your food to another pot for slow cooking.

If you want to make delicate vegetables or cream-based soups, you might want a pot with a low-pressure option. If youll do canning, you want a pot with that capability. And if Bluetooth connectivity and high-end electronics are important to you, you can choose from models with those features.

The Instant Pot line includes a range of models Lux, Duo, Viva, Ultra, Smart Wifi, and Max. Moving up adds more bells and whistles. Youll need to decide what features you need (will you really ever make yogurt?) to see which model is the right fit for you.

Another consideration? If you plan to leave your Instant Pot out on your countertop, you might want to factor in the different colors and designs you can choose with different models.

You might want a machine thats just a pressure cooker, not a multicooker. A lot of people are not interested in all those other things they just want something that can cook their dinner, Weinstein says.

Companies like Cuisinart make electric pressure cookers. And if youre just looking to do pressure cooking and you dont need a bunch of other features, you might find a better price by going that route.

Just keep in mind that Instant Pot multicookers tend to get hotter than most other pressure cookers, so if youre following an Instant Pot recipe it might take a few minutes longer to cook your dish with another machine.

For most people, the 6-quart is a good size. Its the size most recipes are designed for and can easily handle meals for a family of four or five. If you have a big family, want to cook large cuts of meat, or plan on cooking for a crowd, you might want to go up to the 8- or 10-quart.

With the 8-quart its hard to make things for one or two people, because you have to have a certain amount in there to work properly and create pressure, Weinstein says.

The 3-quart is a good choice for smaller spaces and cooking for one or two people. Some people like the 3-quart as a second pot for cooking side dishes.

Williams says the burn sensor is more sensitive in newer, higher pressure models. Paying attention to the liquid ratios is key. If theres not enough liquid or your sauce is thick you could run into burning.

In testing recipes that has happened to me a few times, Weinstein says. He says even something like using canned tomatoes packed in juice vs. packed in puree can make a difference.

The best way to avoid that is to follow tested recipes, he says. If it hasnt been tested you might end up with a burn.

Its also best to put your liquids and the foods that will release the most water on the bottom of the pot, and wait until after your dish is cooked to stir everything together.

Make sure you are using a recipe designed for the size pot you have. You could run into burning if youre using a recipe designed for a 6-quart pot in an 8-quart pot.

Before you use an Instant Pot for the first time do the initial test run, which is outlined in the user manual and just heats up water with your pot. See what it sounds like when a pressure cooker comes to pressure. The steam will sort of violently come out of the valve. If youve never heard it before it can be a little startling, Barbone says.

After that, try something simple like rice, Williams says. That way, if you make a mistake, youre not wasting a lot of money. Then move on to something like a broth-based soup.

Start with something simple. Dont start with a rack of ribs for your first recipe. Do something affordable so if it doesnt work out, youre not ruining something thats really pricey, Barbone says.

Just wash the liner and lid with dish soap and warm water, or run it through the dishwasher. Some people find the sealing ring for the lid traps odors, and they like to have two on hand, one for sweet dishes and one for savory foods. But by storing the lid upside down you can probably avoid that. You can also use the steam function with a little vinegar and lemon juice to remove any odor from the liner and sealing ring.

If you scald the bottom of your pot, Williams recommends the powder version of Barkeepers Friend.

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Buying an Instant Pot? Here's what you need to know - NBC News

Protein Powder can boost your weight loss and overall health – The Hindu

Posted: November 30, 2019 at 2:52 am

The link between protein intake and wellness - busting some myths

How do you know you are getting enough protein?

Is the protein you consume enough to keep you fit?

The fight to stay fit consumes us all, but there is little awareness among Indians on the right intake of dietary components. What's good to eat and how much of it is the right amount?

India is a country of paradoxes. Superstition and rationalism go hand in hand, as do tradition and technology. And just as more and more Indians get better education, well-paying jobs and higher disposable incomes, conversely, the number of Indians who are falling prey to lifestyle diseases and dietary deficiencies appears to be on the rise.

Late hours, less exercise and starvation diets are the norm in the eternal quest for better health. Lesser food eaten equates lesser calorie intake equates increased weight loss. Right?

Wrong. We might think that the burger we had for lunch after skipping breakfast will make up for our protein requirement for the day while keeping that bulging waistline in check. But that bowl of noodles in the late evening to make up for a missed dinner is hardly going to help your nutritional need for the day. And if this sounds suspiciously like an everyday routine, it's time you stopped for a reality check.

Because you aren't alone on this treadmill called modern lifestyle where the battle of the bulge is locked in fierce combat with the range of tasty but nutritionally bankrupt dishes forever on display before us. But to be able to resolve this perpetual conflict, it might be a good idea to have a closer look at 'protein'- that building block of life that continues to perplex most of us.

Where exactly does protein reside in the body?

In short, everywhere. Protein is found in muscles, hair, skin, bones and blood. So, when you don't get enough protein, you can suffer from swelling, fatty liver, skin degeneration and your wounds take longer to heal.

Where do we get our protein from?

Meats, milk, fish, and eggs, as also plant sources such as soy, beans, legumes, nut butters, and some grains (such as wheat germ and quinoa) are sources of dietary protein for us. Experts estimate that an average person needs a gram of protein per kilogram of body weight every day.

Why would anyone gain weight by reducing protein intake?

When you eat lesser to lose fat, the body reacts to fewer calories being ingested by using all the available protein for energy instead of building muscle. Bodies can also respond to the lack of fuel, represented by protein, by slowing down their metabolism, which leads to weight gain!

These were the worries that drove together a group of nutritionists to discuss the issue and to find probable solutions at the Nutritionists' Meet 2019 conducted by Protinex India. Their concerns focused on the changing lifestyle habits of millennial Indians and the impact these were having on their health. The insightful event had experts exchanging thoughts on the relevance of protein in our daily diets. During the science session of the Meet, the experts concurred that Protinex Lite, with zero added sugar, high fibre and low GI, was just the protein powder the doctor ordered for the modern lifestyle.

The nutritionists agreed that a wholesome protein powder that would supplement diets in a nutritious way, without compromising on taste was the need of the hour for most urban Indians. The unanimity on the efficacy of Protinex Liteas the ideal protein supplement was hardly surprising, since the brand has been a trusted component of Indian households for 60 years. Different variants, including Protinex Original, Protinex Vanilla, Protinex Tasty Chocoloate, Protinex Mango and Protinex Kesar Badam have been tickling taste buds along with supplying easily digestible protein for Indians for over half a century.

How does Protinex Lite help?

Staying on top of the game always is no mean task. Getting the right kind of nutrition while you play for the big stakes becomes doubly important. Nutritionists say that you need to continually replenish your electrolytes to revitalise yourself, tackle your fatigue with essential nutrients and most importantly, to fuel your muscle growth with high protein content. Protinex Lite, which expertsat the Nutritionists Meet interestingly wove into delicious, easy-to-make recipesduring the event, can be the bridge between your diet and nutritional needs. An easily soluble and digestible powder, it can even make a delicious, quick drink mixed with milk or even water. Getting the right amount of protein isnt just the right way to ward off ill health, its also the best way to keep your weight in check while building all important muscle mass!

We cannot always fight the drawbacks of a fast paced modern lifestyle, but some simple lifestyle changes can often work wonders.

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Protein Powder can boost your weight loss and overall health - The Hindu

Girl Loses 15kg While Eating McD Everyday After Colleague Made Fun of Her ‘Big Legs’ in a Skirt – WORLD OF BUZZ

Posted: November 30, 2019 at 2:52 am

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When most of us want to lose weight, we stick to our leafy greens, but can grease and salt give you the same effects youre looking for in a salad?

One Taiwanese girl challenged all odds and lost 15 kgs after only eating fast food items for all 3 meals a day.

The girl took to the Chinese platform, DCard to share her story of how she decided to lose weight after she had overheard a colleague speak about how big her legs were in a skirt. Whats shocking is that she had managed to lose the weight after eating specific items at McDonalds everyday.

She wrote, I personally heard a colleague say that my legs were too thick, and yet I dared to wear a skirt. But because of you, I am the person I am now. Without you, I may still be 70 kgs.

She credits her weight loss to eating very specific items at McDonalds, where she works.

I work at McDonalds and eat it 3 times a day. I dont touch french fries, fried chicken skin, apple pies, burger buns and sugary drinks. I only eat the burger meat, lettuce, eggs, crispy chicken wings, non-sugary drinks and peeled fried chicken, she said. I really wanted to eat french fries at first. Its a pity to not eat french fries at McDonalds.

She also avoided having supper and boba milk tea, only indulging in sugarless green tea, sugarless black tea and Coke Zero when shes craving sweet treats. Loads of water also contributed to her weight loss, even though she very much dislikes H20.

Exercise also came into play considering she was originally a size XXL, but after months of dedication and effort, she saw herself go from an M to an S within a month.

Id run 10 laps at least 3 to 4 times a week. Id also go to the gym sometimes, she added. When I saw my efforts were not wasted, I really wanted to cry. My hard work was well worth it.

The girl specified that no diet pills were used during her weight loss efforts but encouraged those who want to lose weight to not be stingy when it comes to food.

Please dont go on a diet. If you choose not to eat and lose weight, you may never eat again. There are so many delicious things in the world, if you dont eat it, it would be such a waste.

Hence, exercise, pick and choose your meals, but live life to the fullest.

Its truly inspiring to see how she turned her life around instead of wallowing in her suffering, and yet still has such a bright attitude towards life.

Remember, kids, beauty comes from within.

Also read: Study: Crying Can Help You Lose Weight & The Best Time to Cry is From 7pm to 10pm

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Girl Loses 15kg While Eating McD Everyday After Colleague Made Fun of Her 'Big Legs' in a Skirt - WORLD OF BUZZ

Hooked to your phone? Try dopamine fasting – Bangalore Mirror

Posted: November 30, 2019 at 2:52 am

By Reema Behl

Theres a new diet that everyones been talking about in the last few days dopamine diet. Its a diet that involves giving up any activity that gives you pleasure your phone, food, sex, friends, coffee (read on to see what Bengaluru wants to give up)

But much before this became the talk of the town and a highly searched internet thing, Dr Manoj Kumar Sharma, professor of clinical psychology and coordinator of SHUT (Service for Healthy Use of Technology) clinic at NIMHANS says he has been recommending it to his patients since 2016. But he calls it digital fasting. We start by telling the patients to slowly move away from the habits they are addicted to. This we do by building a rapport with them through interviews, where we understand the triggers or stimulus of such behaviours. He has treated 300 patients so far. Most of them in the age group of 15-24 are severely addicted to online gaming, social media or even pornography. Many of them work in the IT sector in Bengaluru, says Sharma.

During the duration of that day, Chaitanya walked to a nearby temple, spent a few hours lying down on the temple floor, watched a spontaneous hen fight, checked into a seedy hotel under a pseudonym and made conscious efforts to only focus on mundane everyday activities that happened before him. I did not have any pressure to smile at strangers or even make eye contact with them. I was alone but not lonely and that was a welcome break from the 200+ notifications I get on my phone on a daily basis where people expect me to be present virtually for them. I consciously abstained from a rather dangerous addiction to social media during these 24 hours and that helped me reset my mind, body and even soul, he says.

What is dopamine fasting?

According to Dr Shyam Bhat, lead psychiatrist, mind.fit, Dopamine fasting refers to the practise where people abstain from activities that are potentially addictive and pleasurable, such as using technology, media, drugs, sex, sweets and so on. Dopamine is a neurochemical that is released in the brain in response to a pleasurable experience which creates a feeling of reward and pleasure. With repeated stimulation, the dopamine receptors become fatigued and a person would then seek even more novelty and stimulation to achieve the same amount of dopamine stimulation. Therefore, the theory is, dopamine fasting resets your brain, prevents addiction, and allows you to feel more pleasure and happiness from everyday life.

Habits Bengaluru is trying to lose: Online shopping, Gaming, Exercise (working out) and Office work

Chaitanya admits to being severely impacted by the online bipolarization of the country during the 2014 general elections which escalated to a love-hate relationship with technology. I was in my early 20s then and would seek pleasure in not only judging someone for their political ideologies, I also felt it was my moral obligation to correct their thinking. If my comments got more likes than others, it would give me a great sense of satisfaction, which over the course of time made me delusional, he says. So when Chaitanya read about dopamine fasting on one of Bengalurus well-known entrepreneurs Facebook wall, he decided to give it a shot.

Is it fad or fab?According to Dr Bhat, dopamine fasting is now new, certainly not for Indians. In Indian yoga traditions, in Buddhism, and indeed in most spiritual traditions, controlling ones urges and desires is an essential part of the journey towards psychological and spiritual revolution. It is biologically reductionistic to term such a behaviour dopamine fasting, says Dr Bhat.

City-based nutritionist Dr Nikita Suresh has even got some queries from women regarding dopamine fasting and if it helps in weight loss. Its not possible to completely fast or eliminate dopamine from ones body with lifestyle changes. Doing so would have serious consequences and it would probably be fatal. Dopamine fasting is not like regular fasting where we avoid food. Its more about taking time off for yourself and eventually feeling better. So, it would be better to call it a detox period instead, she says.

Fasting and after

Chaitanya has successfully completed 16 dopamine fasts this year. After such a fast, he claims his focus is laser sharp and theres a huge jump in his productivity. Over the course of the year, Chaitanya has found himself to be less inclined to participate in online debates, or to tweet about trending hashtags or to even be dependent on Whatsapp messages from friends to feel needed.

Side effects

Dopamine fasting, if carried out to the extreme can potentially lead to low mood, depression and an obsession about avoiding certain activities, says Dr Bhat, especially if a person has pre-existing psychological issues such as unresolved anxiety. Pleasure is an important part of the normal human experience and we should not extinguish it. In fact, one of the cardinal symptoms of major depressive disorder is anhedonia - the inability to feel any interest or pleasure in activities.

Dr Sharma says that a relapse is very common and hence fasting should be done in a manner where the patient feels comfortable. People can choose to abstain from activities they are addicted to even for half an hour a day.

Is it here to stay in Bengaluru?

Most psychologists, psychiatrists and other wellness experts in the city admit that the practice has suddenly become popular because of sudden media interest in the West, especially in Silicon Valley, but research has shown a connection between dopamine and problematic behavior.

Dr Sharma agrees and says that he has seen a positive impact in not just the patients who follow his digital fasting, but even other family members. Though theres no long-term research on how it impacts our bodies biologically, there is an overall sense of well-being and happiness that keeps the patient feeling healthy, fit and in control. We have at least 8-10 people who visit the clinic every week and eventually we start them on the digital fast. Women seek detox from online shopping, for men, it is usually gaming. I even have some people who are addicted to exercising and their office work! Bengaluru being a startup hub has a role to play in such a behaviour and I am sure more people in the city are going to see the benefits in this.

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Hooked to your phone? Try dopamine fasting - Bangalore Mirror

Are Protein Shakes Healthy & How Much Do I Need? 7 Myths Busted by a Nutritionist – The Better India

Posted: November 30, 2019 at 2:52 am

As a Nutritionist, the most common question I am asked is about protein intake. Am I getting enough protein?

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This article has been sponsored by Protinex.

If you find yourself sleeping until the last possible second before dragging yourself out of bed; feel tired after a long days work; skip family time because you are sleepy then it might be a sign that your body is not getting enough protein.

Of course, there are a million other causes for fatigue. But if you skip meals and have an irregular eating pattern, then correcting your diet should be your first priority.

Without healthy sources of carbohydrates, fats and protein, it is nearly impossible for your body to function at an optimal level. Especially if you want to cope up with todays fast-paced life where we are always on the go. Most of us skip breakfast and eat a heavy meal for lunch, which mainly consists of carbohydrates but lacks protein. This leads to a crash in energy and triggers a craving for more food. Protein is responsible for giving us energy, helping our bodies recover and keeping us satiated for a longer time.

Although there are enough sources of protein which one can include in the diet, many of us end up with an insufficient amount of protein because of our imbalanced meal and unhealthy eating pattern.

As a nutritionist, the most common questions I am asked are about protein intake. Am I getting enough protein? How much protein should I consume in a day? Which protein powder should I use? Which is the best source of protein? the list goes on.

This article busts seven common myths about protein supplements with the right information.

Fact: It is best to eat protein regularly and evenly throughout the day to keep those hunger pangs at bay. Having a post-workout protein-rich meal/shake is beneficial as it boosts protein synthesis and helps to limit muscle breakdown (wear and tear of muscles). This simply means that your body recovers faster from aches and pains after training.

Fact: A daily protein drink will not give you broad shoulders or bulky arms! It takes a specific weight training programme dedicated to building a lot of muscles for that result. Simply adding a protein shake in your diet wont get you there. It will just help fulfill your daily protein needs!

Fact: Proteins are broken down in the body through glycolysis the same way carbohydrates are. If you consume too many calories, whether from carbohydrates, proteins or fats, you will end up gaining weight. To maintain your weight, consume 1-2 scoops or 25-30 gm of protein powder in a shake, along with regular physical activity and an overall balanced diet.

Fact: Protein shakes are digested and absorbed faster than protein in food. Plus, they are great for a post-workout supplement. However, remember to never substitute a protein shake for a real meal.

Fact: The right amount of protein powder with a balanced diet and regular exercise will never damage your kidneys. Make sure you use the powder correctly and in the right quantity.

According to Dietary Reference intake, you should consume 0.8g of protein/kg of body weight. This amounts to 56 gm of protein per day for an average sedentary man and 46 gm of protein per day for an average sedentary woman.

Fact: Whey protein is good for muscle recovery, and some people find it easy to digest. But it is not the best protein powder choice for everyone. For vegans and people with digestive issues, plant-based protein powder is the way to go. It is digested differently than whey but still gives you the benefits of traditional powdered protein.

Fact: This may be an issue if you drink protein shakes and nothing else all day. Thats because most protein powders are derivatives of dairy products. But eating a balanced meal, which includes healthy fats, complex carbohydrates and water, along with a regular exercise routine, takes care of unpleasant digestive issues. The recommended dosage of protein shake is 1-2 scoops or 25-30 gm per day.

Recently when I attended an event by Protinex, interesting information on myths like these were shared. Protein can be added to your diet through various sources like eggs, lean meat, poultry, fish and vegetarian sources like milk and milk products, soyabean, lentils, and pulses. Vegan protein options include tofu, chickpeas, hemp seeds, pea protein, and quinoa.

I also recommend protein powder as an additional source of protein to my clients to help them in managing weight and diabetes, for muscle recovery, added nutrition, and increasing muscle mass.

I am always looking for the best protein powders to recommend to my clients and thats when a product like Protinex Lite comes handy. It has zero sugar, a good amount of fibre and is high in protein. It works wonders in managing and controlling blood sugar levels and so, is a great option for diabetics and weight watchers.

In a nutshell, the importance of a balanced meal, especially protein and fibre, is rising. When it comes to practicality, we all want our food and dietary practices to be easy and hassle-free.

Learn more about Protinex Lite here.

About the author: Dr Manoli Mehta is a Nutritionist, a Certified Diabetes Educator and a Weight Management Expert. She is also the founder and managing director of Tattvum by Dr. Manoli Mehta. It is an Online Nutritional Consultancy Program. With over three years of experience in nutrition, she has helped 300+ clients. She offers a wide range of programmes, which include weight loss/gain and managing diabetes/hypertension through online and in-person consultations.

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Are Protein Shakes Healthy & How Much Do I Need? 7 Myths Busted by a Nutritionist - The Better India

Intermittent fasting: An accessible alternative to dieting – bgfalconmedia.com

Posted: November 30, 2019 at 2:51 am

According to a study in the journal Molecular and Cellular Endocrinology, intermittent fasting, an eating habit wherein participants partition their normal diet with regular intervals of fasting, provides a valid albeit apparently not superior option to continuous calorie restriction.

With the popularity of dieting as a way to lose weight and become healthier, intermittent fasting has become one of the more popular options. When paired with another dieting plan, it can be an especially effective way to reach a desired weight.

Junior communication major Max Grueshaber heard about it through browsing the internet for ways to lose more weight after he had hit a wall with the weight he lost on another plan. The features that appealed to him were the flexibility and challenge accompanied with intermittent fasting, which he has experimented with extensively.

There are various methods, such as blocking out a time each day for eating, eating normally for five days a week and fasting two days, or fasting every other day.

He opted to block out time each day, picking the 20:4 plan, in which he fasts for 20 hours and eats 12-4 p.m.

I hardly ever ate breakfast as it is. The little time window gave me the opportunity to eat either right before I went to work or during the time I would usually have a break, he said.

Being able to alter the plan around a schedule makes it simple to incorporate into a college students busy life. Junior public relations major Stefanie Delrosso who used to participate in intermittent fasting, enjoyed working out in the morning, but preferred not to eat beforehand. Thus, the 18:6 plan was the optimal fit for her, with an eating window of 1-7 p.m.

It was just what worked best with my schedule. To keep track of it, I was hungry by 1 and then at 7 I would make sure I had dinner and then Id just be done, she said.

Intermittent fasting isnt as simple as sticking to a schedule though, because eating junk food during the allotted eating times can be counterproductive.

According to Christine Haar, director of the dietetic internship program at BGSU, overcompensation during eating windows can actually lead to weight gain. She used the term adherence. Adhering to the specific method and refraining from overcompensation and unhealthy foods are as important as the schedule itself.

Haar recommends above ground, non-starchy vegetables, like broccoli, cauliflower and tomatoes as a healthy food option, as well as physical activity, to see the desired results that one would expect.

As an addition to his intermittent fasting, Grueshaber started on the Keto diet, focusing on high fats and low carbs.

When paired together and with regular exercise, you can see some serious results, he said, reflecting on the weight he lost and increase in energy he gained. I wasnt as fatigued after a long day at work, a workout or school.

However, Delrosso, while she saw physical results she liked, disliked the unhealthy mindset it gave her. She cited the desire to challenge herself by pushing back her eating window, the trouble she had while going out to eat with her friends during fasting windows and the general stress accompanying the clock-watching eating habit as reasons for discontinuing her intermittent fasting in September of her sophomore year.

It got too obsessive, she said.

Whether or not intermittent fasting can work for someone ultimately depends on personal preference, Haar said.

Is it something I can fit into my day easily? Will I become too obsessive and focus on the time constantly? Will I be able to power through the fasting without breaking rules? These are some of the questions to take into consideration while participating in intermittent fasting. With his 20-hour fasting window, Grueshaber has found that the hunger can be unbearable. However, he was able to find ways to keep himself goal-oriented and not stray from his schedule.

To ground myself I just look at old pictures or pump myself up to remind myself to keep grinding, he said. Hunger is mostly a mental game and two days is the hardest.

Eventually, the challenge became enjoyable for him.

The challenge for me is half the fun, he said.

Now, Grueshaber has begun to see admirable results, dropping about 40 pounds over four to five months.

I would always recommend this to anyone who would like to lose weight, and its pretty effective if done right, he said.

Dieting habits can be an effective way to lose body fat healthily, and intermittent fasting, while not for everyone, is one of many options to achieve this. However, its emphasis on an eating schedule over restricting particular foods may be a key to its accessibility and appeal.

Youre not being told what to eat, per se, Haar said. When to eat might be a lot easier for people to adapt to than what to eat.

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Intermittent fasting: An accessible alternative to dieting - bgfalconmedia.com

These Supplements Can Reduce Depression and Anxiety While Increasing Productivity – Entrepreneur

Posted: November 30, 2019 at 2:51 am

It's time to close the nutrient gap in our lives and perform and feel our best.

November29, 20196 min read

Opinions expressed by Entrepreneur contributors are their own.

The following article is based on excerpts from Ben Angel's book,Unstoppable: A 90-Day Plan to Biohack Your Mind and Body for Success. Buy it now from Amazon | Barnes & Noble | iBooks | IndieBound. And stay tuned for The Unstoppable Journal, the only journal of its kind based on neuroscience, psychology andbiohacking to help you reach your goals. (Coming December 2019.)

So many entrepreneurs suffering from low energy, brain fog and fatigue rely on that hot cup of joeto get them through their day. Although they get that extra needed boost, their caffeine reliance is stopping them from treating the underlying causes. Nutritional deficiencies, detrimental farming practices, side-effects from medicines, work pressures and even moving around geographically due to work travel can all be impacting your quality of life and health.

My 90-day mission to become unstoppable wasnt only about feeling great;it was about achieving a level of peak performance that enabled me to work through any challenge and not crash every time I stressed. What I learned during my biohacking journey was that there were key supplements my body needed in order to stay balanced and ready for anything thrown my way.

Before I dove into takingkey supplements, there were some crucial treatments that prepared my body to be more efficient. I made sure my gut was being supported by following an antifungal protocol and going on a Candida detox diet, which I share details ofin my book. This helped lay the groundwork necessary for my body to be able to absorb critical supplements that helped support my healing.

Related: 9 Top Entrepreneurs Reveal Their Health-Regimen Secrets

Although I was what you considered a very healthy eater, my diet never gave me the boost I needed to become a peak performer. A healthy diet alone is no longer sufficient for all our nutritional needs. I also noticed when I traveled to various countries, I was negatively compromising my gut microbiome, which was in disarray.

We have global populations that are becoming nutrient-deficient due to massive agricultural practices that are no longer putting essential nutrients back into the soil, which can lead to brain fog, obesity, fatigue, depression, anxiety, memory loss, weakness, brain function abnormalities, changes in behavior and more. But it isnt just farming practices that are of concern.Studies have shown that when humans digest genetically modified foods, the artificially created genes transfer into and alter the beneficial bacteria in our intestines.

We need to supplement our diets to ensure we close the nutrient gap in our lives and perform at the maximum potential for more focus, energyand drive. Here are sometop supplements to help reboot your body and brain.

When you are severely depleted from this vitamin, you can experience mild to severe symptoms that include brain fog, fatigue, lethargy, anxiety, stress and depression, all of which will severely impede your ability to remain focused. Studies have also shown Vitamin D deficiency leads to low testosterone levels.

Magnesium plays a critical role in countless biochemical processes, including optimizing mitochondrial function and the creation of ATP, regulation of blood sugar and the activation of muscles and nerves. Magnesium is crucial for the absorption of sodium, calcium, phosphorus, potassiumand Vitamin D, the latter of whichcannot be metabolized without it.

This amino acid has been studied by the military in extreme scenarios. One study found it assisted in memory in high-stress environments. And as we know, stress can impair our reasoning, memoryand attention. Two reviews also concluded that it can help with reversing mental decline and improve cognition, as well as assisting those who've lost a night of sleep.

This amino acid has been used for improving brain health, anxiety and attention for thousands of years promoting relaxation by alpha brain waves without sedation, and it enhances attention within 30 minutes ofconsumption. Studies have shown that L-Theanine amplifies the positive effects of caffeine while mitigating the negative ones. One of the top benefits of supplementing with tablets or consuming via tea includes is anxiety reduction.

Related: 5 Sources of Extra Energy for Entrepreneurs

Iodine is an essential mineral that your thyroid glands use to make thyroid hormones, which help control growth, repair damaged cells and support a healthy metabolism. Up to a third of people worldwide are at risk of iodine deficiency. Iodine enhances immune function and helps prevent brain damage.

Vitamin B12 deficiencies are related to a whole host of symptoms, including mood disorders, low energy/fatigue, sexual problems/infertility, iirritability, memory lossand even Alzheimers, dementia, cancer and learning disorders. This can be assessed via a simple blood test.

Zinc is an essential trace element and is required in small amounts daily to aid in maintaining health and to perform vital functions. It helps in a myriad of ways, including hormone production, growthand repair andimprovedimmunity and digestion. It also acts as an anti-inflammatory agent. Zinc deficiency can result in symptoms of depression, ADHD, difficulties with learning and memory, seizures aggression and, yes, even violence. Zinc has been found to be low in the serum of those suffering from depression. The more depressed a person is, the lower their zinc level will be.

There are many more proven steps I share on my 90-day mission that helped me overcome my depression and anxiety. These biohacking tips can help you take your business and life to peak performance once you take the first step to become unstoppable. Before supplementing, be sure to have a full blood panel done to identify the areas you may be nutritionally deficient in and consult with your doctor prior to taking.

Visitwww.areyouunstoppable.comand take your FREE 60-second online quiz now. By answering a series of simple questions, my software will analyze your results and provide you with a comprehensive report that will indicate your identity type and lead you to the tools and tips you need to close that gap between who you are and who you could be.Take the quiz to get started!

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These Supplements Can Reduce Depression and Anxiety While Increasing Productivity - Entrepreneur

Weight loss: I lost 10st after getting so fat I got wedged in a seat on the Tube to work – The Sun

Posted: November 30, 2019 at 2:51 am

FEASTING on takeaways and eating treats in secret, Shelly Ribbons was in denial.

It was only when she got wedged in a seat on the Tube on her commute to work that she realised her weight had spiralled out of control.

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She was travelling to work when she tried to get up at her stop.

But when she couldn't, she realised she was stuck between the seats.

Despite several tries, Shelly couldn't get up and too embarrassed to ask for help she ended up waiting for four stops before she could dislodge herself from the seat.

So horrified was she, at what had happened, Shelly vowed to overhaul her lifestyle and diet.

"When I tried to get up, I couldn't," she said.

"Commuters were sitting either side of me, meaning my fat had squished under the arm rests and I was wedged.

"I had to go four stops until one person got up and I was able to push my fat from under the arm rest and get out of the chair.

"To this day, even though I have lost over 10st, the seats with arm rests scare me as I still think I'm going to get stuck."

"I was totally mortified," she added.

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"I promised myself there and then - after I cried my eyes out - that I would never buy any size 28 clothes again."

From that day, Shelly started to review her diet and watched what she ate.

She had never considered it before, feasting on regular takeaways and eating sugary treats throughout the day, often after scoffing two breakfasts.

I promised myself there and then - after I cried my eyes out - that I would never buy any size 28 clothes again

"Having a massive greasy takeaway was kind of the norm," she said.

"I can remember hiding food too. Eating things in private because then it didn't count.

"No one saw me eat five chocolate bars so it didn't happen, right?"

After leaving school and getting a busy job in the city, Shelly's weight just spiralled reaching 22st.

As the weight started to come off, with a healthier diet and more exercise, Shelly also signed up to Slimming World.

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It was the turning point, she said, changing her attitude and relationship with food for good.

Now Shelly feels equipped to make healthier choices when eating out, and now loves exercising.

"My whole mindset has changed towards food," Shelly said.

"And my attitude towards exercise has changed too.

"I enjoy working out and am now ever so slightly competitive with myself."

Shelly now goes to the gym every day before work, and is taking on the London Marathon next April to raise money for the Rainbow Trust children's charity.

"I never ever thought I would say this, but I love exercise," Shelly said.

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Offering words of advice to others who want to try and lose weight, Shelly said it's best to take it slowly and not try to rush the process.

"Stick with it and take it slow," she said.

"We all want that quick weight loss but I honestly think that losing it the way I have has meant I have kept the weight off.

"Don't let the scales completely control your life.

"Going down a dress size or just feeling healthier, look for the victories that don't involve the scales."

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Weight loss: I lost 10st after getting so fat I got wedged in a seat on the Tube to work - The Sun

Dopamine fasting is a tech fad that sounds silly but might just work – The Guardian

Posted: November 30, 2019 at 2:51 am

The problem with ridiculous Silicon Valley lifestyle trends used to be the risk that people might take them seriously: that it might seem sensible to eat an all-carrot diet, while bathing in liquid nitrogen and administering electric shocks to your brain, just because some tech billionaire was doing so. Now that were adjusting our views of tech titans, the risk is the opposite: that if they actually came up with something good, wed be too busy jeering to realise. So it goes, I think, with dopamine fasting, which got its moment in the mockery spotlight a few weeks back. The idea is to deprive yourself of dopamine hits, to break your addiction to our hyperstimulating world, thereby finding pleasure once again in lifes more meaningful but less buzz-inducing delights, such as natural beauty, good literature, or time with old friends.

To be fair, its still nonsense in many ways. Stimulation is more complex than dopamine hits; its misleading to talk of addiction; and theres no evidence that a fast will reset your levels. (Reset, here, seems like a classic case of importing a computer metaphor into human biology.) But I like the concept anyway, because it shifts the focus from individual sources of stimulation to the brain being stimulated. If your goal is to end your dependence on excitement, and the treadmill effect whereby you require ever more of it, then its definitely helpful to spend a day without, say, social media. But itll be of limited use if you fill that time with different forms of stimulation watching thrilling movies, taking drugs, eating junk food, shopping. The most radical proponents of dopamine fasting swear off any conversation at all.

I was going to try it until it dawned on me that I already have, several times, under the (slightly) less fashionable label of going on a meditation retreat. The rules are similar no screens, reading, talking, sex, alcohol, meat-eating and while meditation isnt doing nothing, it certainly involves surrendering your dependence on external excitement. And the results are everything a dopamine-faster might want: renewed sensitivity to nature, and to the flavours of food; less impatience with others; better sleep; and a greater ability to read books without the urge to reach for your phone.

It takes a few days to get there, though. Until then, it can be fairly awful. The inevitable flipside of living in a world of unprecedented stimulation is that when its absent, experience can feel maddeningly boring. The problem with persuasive design, the armory of psychological techniques used by tech platforms to ensure your attention never wavers, is that the rest of reality wasnt designed that way. And the problem with depriving yourself of thrilling distractions from the present moment is that youre left, in the words of the psychotherapist Bruce Tift, feeling claustrophobic, imprisoned, powerless, and constrained by reality.

Its worth pushing through the pain, though and if calling it dopamine fasting helps, who really cares? My issue with tech bros isnt the language they use. Its that after a Sunday spent dopamine fasting, they go straight back to their work of keeping the rest of us hooked.

On the Improvement Pill YouTube channel, the inventor of dopamine fasting offers a guide to having as little fun as possible.

Original post:
Dopamine fasting is a tech fad that sounds silly but might just work - The Guardian


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