There are a slew of DNA diets on the market, all claiming to aid weight loss by understanding our genetic make-up. Launching this month is the What IF Plan, the first of its kind to couple DNA testing with Intermittent Fasting.

For those in the dark, Intermittent Fasting (IF) is the umbrella term for time-restricted, Whole Day or Alternate Day Fasting. Time-restricted fasting is a schedule of eating that focuses on when you eat, rather than the what (the DNA tests take care of that part), fasting from anywhere between 14-16 (even up to 20) hours, reducing the time frame in which you eat your meals. Alternate Day Fasting (or ADF) and Whole Day Fasting refer to the calorie-restricted kinds, heavily reducing your calorie intake to keep your body in a fasted state.

Here's everything you need to know:

Can our DNA tell us how to diet and exercise?

Created by genetic nutritionist Kate Llewellyn-Waters MSc who works with clients worldwide, The What IF Plan is a unique, bespoke programme that aims to help you achieve your weight- and fat-loss goals safely. Having spent the last few years researching the proven scientific versions of Intermittent Fasting (i.e. time-restricted) and Alternate-Day Fasting (calorie-restricted) and using her vast background of nutrigenetics and nutrigenomics, this is the first personalised IF plan based on an individuals unique genetic results.

According to Llewellyn-Waters, such personalised tests are the future as they complement an individual's unique genetic profile. Potentially, this may enhance the overall health of the individual and additionally, at population level, help to prevent conditions such as obesity, cardiovascular disease, Type 2 diabetes and cancer.

The theory is that essentially, by extending your overnight fast your body is forced to burn stored fat for energy. Our bodies spend so much time digesting that they can end up getting less time to spend on other important housework. Being in a fasted state maximises our health potential. On top of that, IF helps you achieve the physique you want and maintain it effortlessly, without feeling restricted. Any hunger pangs quickly subside as the hunger hormone, ghrelin, realigns, stored fat gets burned (it takes about eight hours for your body to break down glycogen stores and then switch to using stored fat as fuel) and energy levels rise. Specific genes, such as SIRT3, responsible for cell protection and repair, also switch on. In the long term, it is said to be cancer protective; lowers cholesterol; reduces inflammation, free-radical damage and insulin resistance; boosts cognitive function and longevity.

Knowing the foods that your body is actually meant to be eating, specific for its own individual needs coupled with the best times to eat could be the key to unlocking its potential. After all, not everyone is meant to be Paleo, vegan, HCLF (High Carb/Low Fat) or Keto (high fat and zero carbs). And as our genes are fixed at conception, if you carry the gene for obesity or caffeine sensitivity, for example, you always will but through the right lifestyle choices you can switch those genes on or off.

And if youre trying to shift unwanted pounds, the type of exercise you opt for is also crucial. Certain genotypes have to slog it out with high-intensity workouts to break down body fat, while others (smiling smugly) require only low to moderate intensity and get the bulk of their weight loss from a good diet. Wouldnt it be great to know biologically what works for you before applying a scatter-gun approach to health and fitness, so youre working with your body rather than against it?

A DNA-test kit is sent to you in the post, consisting of an easy-to-follow saliva swab, which you post back to them. Three weeks later you receive a detailed report, listing your key genes for weight management, your response to each and then the best diet and exercise plan (mainly resistance training). A comprehensive individual list of foods is included, as well as some recipes to get you started. All three phases focus on the foods you need individually while being aware of any genetic sensitivities (to carbs, fats, lactose etc) and eating behaviour.

The best diet type for you; your sensitivity to carbs and saturated fat, detoxification ability, anti-oxidant requirement, vitamin and micronutrient uptake (such as Vitamin D3 and B vitamins), salt, alcohol and caffeine sensitivity, lactose intolerance, gluten sensitivity; eating behaviour (are you a snacker and/or a sugar junkie?); and your bodys response to exercise.

There are three phases to the plan, each lasting a week, with the third phase being the long-term, lifestyle part. Ideally, you are meant to repeat phases one to three until youve achieved your goal weight. For those not looking to lose anything, you jump straight into Phase 3

Phase 1: the 16-hour fast each day (no breakfast)

How it works: eating within an eight-hour window, finishing your last meal at 7 or 8pm each night and beginning your first meal the following day at 11 or midday, depending on the time you finished. You are essentially just delaying your first meal of the day by four hours, which is an easy transition for most people.

Symptoms to expect: possible headaches for the first few days, hunger pangs and irregular bowel movements while your body rejigs its natural rhythm. Combat this by drinking copious amounts of water and warm herbal tea.

Easy to stick to? Surprisingly yes, your body quickly adapts and two meals a day is plenty. You feel a lot less hungry than expected.

Phase 2: Alternate-day fasting (ADF)

How it works: three days of the week (Monday, Wednesday and Friday is easiest), reduce your daily calorie intake to 500-700, nothing more. You can break this down into two or three frugal meals or fast most of the day, saving the calories for one larger meal in the evening.

Symptoms to expect: initially, total confusion over what to actually eat and a possible knock-on obsession with counting calories. It helps to do a little planning, choosing the foods youll eat in advance so you can just get on with it. You might experience less energy on the low-cal days. Experiment a little with each ADF day (with the number of meals; whether you feel energised exercising in a fasted state or depleted etc) until you find a rhythm that works best for you. On the non-ADF days you are allowed to eat breakfast as normal, as youll most likely wake up starving, but some like to continue with the 16-hour fasting.

Easy to stick to? Not as enjoyable or effortless as Phase 1, perhaps, but a good reminder that nothing bad will happen if you experience hunger every so often. Also, finishing a meal with space left in your stomach is actually a good thing and preferable to eating until youre jean-popping full. This is the only phase that can feel restrictive and it may take a while to figure out the best way to structure everything - but fortunately its just a week.

Phase 3: Easy phase

How it works: here things become much easier. Simply stick to the foods from your allocated list; if you like you can go back to having breakfast (three meals a day) or stick to the 16-hour fasting window, which admittedly can quickly become a lifestyle choice. Leave four hours between meals (there is a snack option if needed). You can go off-piste and have a treat meal once a week but if so, eat protein first, cut out starch and fruit with the other two meals that day and try to keep everything else very simple in terms of sauces, dressings and snacks.

Symptoms to expect: nothing to fear here, youre pretty much in a groove by this point. The biggest decision is whether to continue IF each day, or decide that you miss breakfast too much. You have more space to enjoy cooking your way through some of the personalised recipes, spending more time getting to know the right foods for you genetically.

Easy to stick to? Yes. And your social life picks up again, too, although if youre continuing with the 16-hour fasting window then you need to be mindful of your 8pm curfew (and that includes alcohol).

Results

The 16:8 intermittent fasting is very easy to do and is something you may want to continue with every day, or at least Monday to Friday with a bit of freedom on the weekend. Forgoing breakfast frees up so much space in the day, not to mention the way it aids mental clarity - not having to think about food is a nice break from guilt and obsessing. Energy levels increase and stubborn weight, especially around the middle, quickly whittles down. The second phase requires a touch more effort but its just a few days and is less of a hassle (and less depressing) with each attempt.

Getting your DNA tested is definitely worth it for the concrete personalised results, solely for you, and not a broad brush stroke for the majority. Youll no longer have to be swayed by one health fad after another because youll know exactly what your own body needs to function at its best. Keto diet? Not if youre highly sensitive to fats. Bulletproof coffee all morning? Steer clear if youre a slow metaboliser of fat, as well as caffeine. Having the knowledge and tools to make informed decisions about whats best for your body, and living a longer, healthier life in the process - isnt that the ultimate goal for us all?

Details:

The What IF Plan, including the 31 SNP DNA test, client report and DNA results, food list and recipes costs 299. For more information visit: thewhatifplan.co.uk

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The What IF Plan: all you need to know about the new DNA weight loss programme - Evening Standard

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Three Parts:Planning Your Fasting DietFollowing a Fasting ScheduleLosing Weight Through an IF DietCommunity Q&A

Intermittent fasting (IF) is a form of diet and lifestyle change which, rather than reducing your caloric intake very much or cutting out certain food group, restricts the hours during a day in which you will eat and when you will fast. Fasting typically includes your sleeping hours plus not eating until your fasting period ends. There are various regimens for implementing an IF diet for you to choose among. IF can be paired with exercise and/or calorie reduction to lead to a reduction of body-tissue inflammation, and can also result in weight loss -- or muscle gain.

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Can I get a flat stomach quickly?

wikiHow Contributor

Try cardio training, cutting down on carbohydrates, drinking 8 cups of water daily,along with intermediate fasting.

How much water per day is really necessary?

wikiHow Contributor

Normally 2.39 liters, but it depends on your activity. There are lots of apps for hydration, try downloading one. They are very helpful.

Can I workout after my fasting window?

wikiHow Contributor

Working out during or after your eating window is recommended as your body will pull the nutrients from the food immediately and store energy from your body during your fasting period.

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How to Adopt an Intermittent Fasting Diet: 12 Steps

Conservatives in Congress and the president are headed for two big confrontations the annual budget resolution and raising the debt ceiling.

Regarding the fiscal year 2018 budget, House Republican leadership have laid out plans that would substantially curb entitlements to significantly reduce the budget deficit and make room for a tax cut.

Regarding the latter, analysts generally agree the $19.8 trillion debt ceiling must be raised by Sept. 29 or the federal government will not be able to keep spending at its authorized pace. That prospect started affecting markets for U.S. government debt as early as July.

Democrats will likely be joined by moderate Republicans in opposing such dramatic changes in spending and taxing priorities, and conservatives and perhaps President Donald Trump could hold the debt ceiling hostage to funding for his controversial wall along the Mexican border.

Displaying their penchant for scare tactics and deception, Democrats and moderate Republicans in Congress hesitant to slash vote-buying entitlements will warn if the ceiling is not raised, Uncle Sam will default on the national debt. And they tell us additional borrowing is needed to pay bills Uncle Sam has already incurred.

Nothing could be further from the truth!

In 2018, the federal government needs to borrow an estimated $440 billion, above what it collects in taxes, to spend $4.1 trillion. Hence, failing to raise the borrowing limit would leave the U.S. government 11% shy of what it needs to keep up its normal pace of activity.

The Treasury could easily refinance the existing federal debt sell new federal government bonds to replace those that mature each month if it keeps paying the interest on the total debt$325 billion. It simply cant add to the debt by selling even more bonds.

The bonds outstanding cover past spending. Raising the debt ceiling only permits Uncle Sam to spend more than it collects in taxes in the future.

Essentially, if the federal bureaucracy is put on a diet and compelled to get along on the $3.7 trillion it collects in taxes, pays the interest on the debt and sends out Social Security checks, it would have $2.3 trillion left to fund remaining planned spending of $2.8 trillion.

Does anyone really believe the federal government, in a pinch, could not get along spending 16% less or that the United States of America would collapse if it tried?

Curbing federal spending by that amount would require the president and Budget Director Mick Mulvaney to prioritize among obligations and planned new initiatives.

Certainly, the army and navy have to be paid, but entitlements could be curtailed. For example, it could send what money the Treasury can afford from current revenues to the states to finance Medicaid with instructions to give priority to mothers of young children, their offspring and the elderly before providing benefits to working-age adults who are not working and have not made a credible effort to find employment.

Similarly, federal agencies could take a dose of that medicine in administering food stamps, Medicare and other entitlements. For example, it could slash what it pays for prescription drugs for the elderly, the poor and others by benchmarking federal payments to prices paid by governments and private insurers in Europe and Canada that would end the gravy train for Big Pharma but its about time anyway.

Inside the bureaucracy, federal programs regulating, for example, public education, colleges and universities, could be suspended and setting standards for the schools and universities then would be left to the states.

Funding could be slashed or ended for regional agencies, such as the Appalachian Regional Commission and others, which seem to cultivate dependency on federal programs more than private investment and economic development. Or for NPR, which is already endowed and richer than most private broadcasters.

What it comes down to is curtailing politicians from buying votes with other peoples money the business model of the Democratic Party and increasingly of moderate Republican governors and senators who oppose, for example, limiting access to Medicaid and other entitlements to the elderly and truly needy.

Democratic votes in Congress will be needed to lift the debt ceiling but Nancy Pelosi says I dont have any intention of supporting a lifting of the debt ceiling to enable the Republicans to give another tax break to the wealthy in our country.

Fine, then force the Trump administration to do triage on federal spending and see whose ox gets gored.

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Opinion: How the debt ceiling could put government spending on a diet - MarketWatch

The Gophers did not concede a set in their first three matches of the season at the Maturi Pavilion.

No. 2 Minnesota (5-0) took care of West Virginia, University of Texas, San Antonio and Tennessee in a clean sweep of three sets over the weekend in the Diet Coke Classic at the newly named facility.

The team was very consistent in terms of their energy and the way they managed the game, said head coach Hugh McCutcheon.

Minnesota swept its final opponent, Tennessee, to win the Diet Coke Classic on Saturday.

In her first home matches of her collegiate career, freshman Stephanie Samedy won the tournaments most valuable player award. Samedy had 43 kills in the tournament, averaging 4.78 kills per set.

In the teams final match, Samedy had 17 kills. Redshirt freshman Regan Pittman was close behind with 15 kills.

Junior Samantha Seliger-Swenson had a season-high 49 assists against the Volunteers.

We had really good passing, and if we didnt, we were able to figure it out and I was able to distribute to all our hitters really well, Seliger-Swenson said.

Gophers earn second sweep

Minnesotas second match came against UTSA Saturday afternoon. The Gophers shut out their opponent once again, earning the 3-0 victory.

Samedy had a double-double, earning 11 kills and 11 digs in the winning performance. Minnesota had 41 kills to UTSAs 31.

Seliger-Swenson couldnt top her first-game assist totals, but she still managed to tally a game-high 36 for her team.

Libero Dalianliz Rosado had 10 digs, and added two aces.

Freshman Jasmyn Martin closed out the opening set for the Gophers with two straight kills.

Minnesota continued its runs late in sets, going on an 8-0 run against UTSA in the second set.

Freshman Sydney Kleinman earned her first collegiate kills in the 23rd point and match point to close out the third set and help earn the win.

Gophers win opener

The Gophers used a very well-balanced attack to beat West Virginia Friday night. Five players had seven or more kills, and Samedy led the team with 15 kills.

My teammates have my back, they let me know its okay to swing, Samedy said after the first match.

Taylor Morgan, Regan Pittman, Alexis Hart, Molly Lohman, and Samedy combined for 45 of 46 kills as they shared the wealth. Hart had seven of those kills.

Seliger-Swenson, who was a first team All-American last season, assisted on 41 of those 46 kills.

Our offense is pretty balanced, Hart said. It is really cool that we can run so many different types of sets with [Seliger-Swenson] being a really good setter.

Last year, the Gophers went 17-0 at home and look to build on that record again this year.

The crowd is awesome, they support us when we are down and keep going when we are up and always give us great energy, Samedy said after the first match.

Minnesota will play the University of Denver in its next match, coming in the Texas Tournament on Sept. 7.

I like all of our pieces and look at different lineups and see how players evolve throughout the season, McCutcheon said after the first match.

Continued here:
Minnesota wins Diet Coke Classic in first home matches - Minnesota Daily

Heres the evidence on ketogenic diets. Credit: http://www.shutterstock.com.au

Ketogenic diets are back in the news with claims they are a "cure-all". Research shows that in epilepsy not controlled by current treatment, around 50% of children and adults following ketogenic diets have a reduction in seizures. For brain cancer, most research has been in animals. A number of human trials are underway testing safety, tolerance, interactions with other treatments, side-effects and the impact on cancer progression, quality of life and survival.

So what are ketones?

Although the main source of energy for the body is usually carbohydrate, which gets converted to blood glucose during digestion and metabolism, the body can also burn fat for energy. Ketone bodies, or ketones for short, are molecules produced by the liver when fat is metabolised.

Ketones are used as the fuel source to produce energy for the body when glucose is not available. The three ketone bodies resulting from fat metabolism are acetoacetate, -Hydroxybutyrate and acetone. Acetoacetate spontaneously converts to acetone, which is easily vaporised. Acetone crosses lung membranes and gets expired on your breath. That's why people who are ketotic, meaning ketones are their primary fuel source, often have a "nail polish" odour.

As blood levels of ketones rise, acetoacetate and -Hydroxybutyrate cross the blood-brain barrier to become the main source of fuel for the brain. Ketones also appear in urine. Their presence is tested for using "keto" strips that change colour from buff to pink to maroon, depending on the concentration. It's thought the metabolic changes associated with being "ketotic", in combination with lower blood levels of glucose, are the important issues in epilepsy and cancer.

What is a ketogenic diet?

Ketogenic diets should only be used as part of medical nutrition therapy, where diet is used to specifically treat a medical condition, and advice is provided by qualified health professionals, such as accredited practising dietitians. Ketogenic diets aim to drastically reduce carbohydrate and replace it with fat so the liver produces ketone bodies. They require supplementation with specific vitamins and minerals because the severe restriction of food types and amounts means they don't meet a range of vitamin and mineral requirements. Individuals on ketogenic diets also need to be monitored for side-effects, including poor growth in children.

Any diet that leads to the body metabolising mainly fat, rather than glucose, is technically a ketogenic diet. This includes when following a high fat, very low carbohydrate diet, during fasting, starvation or prolonged low to moderate intensity exercise.

The classical ketogenic diets calculate set ratios of fat to the combined total intake of carbohydrate plus protein. The most restrictive ketogenic diet is the 4:1 (four grams of fat to one gram of carbohydrate plus protein), followed by the 3:1 and 2:1 diets. These diets require carefully planned meals with specific amounts of foods so that the liver keeps making a steady supply of ketones and the body uses these ketones as a primary fuel source. This is referred to as being in a state of ketosis or being ketotic.

Other regimes include the Medium Chain Triglyceride diet or Modified Atkins. In epilepsy these diets are monitored relative to symptoms, with the goal to improve seizures, while minimising side-effects.

A typical ketogenic diet limits total carbohydrate to between 20 and 50 grams a day. This is not much. One cup of milk contains about 15 grams of carbohydrate, a medium apple has 20 grams and a regular slice of bread about 15 grams. A well-planned ketogenic diet could include either smaller quantities of these foods or foods much lower in carbohydrate such as vegetables (onion, spinach, cabbage, broccoli) or almond or flax-meal. The amount of fat in a ketogenic diet can be more than 150 grams per day. One teaspoon of butter or margarine contains four grams of fat, a cheese slice has seven grams and a fried egg has about 12 grams.

In Australia current fat intakes are around 70-90 grams per day and carbohydrate intakes 210 to 260 grams per day. By severely limiting foods that contain carbohydrate, you end up not getting enough dietary fibre and other nutrients including folate, B vitamins, calcium and trace elements. This is why ketogenic diets need ongoing monitoring and regular review of dietary supplements based on results of the dietary assessment.

A sample daily eating plan could include scrambled eggs with mushroom, spinach and a grapefruit; a green salad with avocado, cheese, meat, egg and oil dressing; pesto chicken with zucchini. The Charlie Foundation website and state epilepsy organisations offer practical advice on epilepsy and for those following ketogenic diets for medical conditions.

Ketogenic diets for epilepsy

In 400 BC medical teachings from Hipprocrates challenged the notion that epilepsy was of supernatural origin and proposed dietary treatment. But it took until the 1920s before "ketogenic diets" were used as treatment for epilepsy.

A systematic review of seven trials in children found that among those following a 4:1 ketogenic diet, 50% were seizure free and 85% had a reduction in seizure number after three months. Following the less restrictive Modified Atkins diet led to 10% being seizure free and 60% having fewer seizures after six months.

While the 4:1 ketogenic diet was more effective than less restrictive approaches, it was associated with more adverse side-effects, including diarrhoea, constipation and vomiting. These adverse effects were the reason most people stopped the trials, followed by not liking the diets or the diets not working.

A systematic review of 12 studies established using meta-analysis that the proportion of the 270 adults who achieved at least a 50% reduction in seizures was 52% for classical ketogenic diets and 34% for the Modified Atkins Diet. Similar to the child studies, the compliance rate was lower for classical ketogenic diets at 38%, compared to 56% for the Modified Atkins Diet.

Ketogenic diets for brain cancer

Interest in ketogenic diets as part of cancer treatment increased when it was recognised cancer cells need a steady supply of glucose to grow and they can't metabolise ketones. This means it's theoretically possible to selectively starve cancer cells and make them more susceptible to the effects of radiotherapy and chemotherapy. But there is a major challenge in ensuring any dietary restrictions do not trigger malnutrition, and worsen cancer prognosis.

In malignant glioma, a type of brain cancer, pre-clinical studies in animal models suggest ketogenic diets can lower the incidence or progression of cancer in animals. This doesn't mean, however, they will have the same effects in humans. A number of human trials are underway which suggest that ketogenic diets can be safe and feasible, with two of six studies indicating possible clinical benefits and the remaining were inconclusive.

While trials are currently ongoing, at this stage clinical evidence is limited, but research is seeking to identify what ketogenic approaches may be useful, potential synergistic effects with other cancer treatments, ethical issues and the impact on quality of life for those living with cancer.

While it's always a good idea to cut down on energy-dense, highly processed foods that contain lots of refined sugars, fats and salt, strict ketogenic diets should only be followed under medical supervision.

Explore further: Low-carb, high-fat diets may reduce seizures in tough-to-treat epilepsy

This article was originally published on The Conversation. Read the original article.

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What are ketogenic diets? Can they treat epilepsy and brain cancer? - Medical Xpress

Doctor also suggest eating more fruit and vegetables and fewer foods high in saturated fat. However, there are other foods which people can add to their to reduce hypertension.

Experts have suggested a diet high in protein could be a lower risk of developing high blood pressure.

High protein foods include beans, lentils, nuts, mackerel, pulses, tuna, turkey and chicken.

Researchers from Boston University School of Medicine - BUSM - found participants consuming the highest amount of protein has a 40 per cent lower risk of having high blood pressure compared to those who didnt eat high levels of protein.

High blood pressure can increase the risk of heart disease, stroke and heart attack.

Researchers analysed protein intake of healthy participants from the Framingham Offspring Study and followed them over the 11-year period.

They found adults who ate more protein had lower blood pressure after four years of follow up.

Experts said protein could play a key role in the long-term prevention of high blood pressure.

A further study by researchers from the University of East Anglia, found people who eat high levels of amino acids - which are found in meat and plant-based protein have lower blood pressure and arterial stiffness.

This means adding spinach, meat, fish and dairy products - food high in protein - could be beneficial.

Experts even believe the link could be as strong as cutting salt intake, exercising, cutting down on alcohol and stopping smoking.

Researchers investigated the impact of seven amino acids on heart health.

They analysed data from 2,000 women with a healthy BMI, looked at their diet and compared it to their blood pressure - and blood vessel stiffness.

They found the women who had eaten the highest amount of amino acids had lower measured of blood pressure - and arterial stiffness.

The experts did stipulate that the food source was important - with plant sources of amino acids associated with lower blood pressure and protein intake from animal sources associated with lower levels of a arterial stiffness.

Dr Amy Jennings, from UEAs North Medical School said: Increasing intake from protein-rich foods such as meat, fish, dairy produce, beans, lentils, broccoli, and spinach could be an important and readily achievable way to reduce peoples risk of cardiovascular disease.

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High blood pressure cure? THIS diet could be the key to lower reading - Express.co.uk