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New fasting diet is super-effective but controversial – Starts at 60

Posted: May 30, 2017 at 7:41 pm

There has been mixed reaction to the CSIROs new diet plan today, with some scolding the organising for partnering with a diet company that encourages meal replacement shakes over real food.

The new Flexi diet advises Australians to use intermittent fasting and shakes to promote weight loss, with a Flexi day to eat whatever they want thrown in at the end of the week.

The government body said participants in a 16-week trial of the diet lost 11kg on average and saw improvements in cholesterol, insulin, glucose and blood pressure.

While fasting as a form of weight loss has been criticised in past studies, the Flexi diet does not advocate complete fasting, instead using the shakes and vegetable dishes to keep calories low while still feeding the body.

Flexi uses meal replacements as a convenient way to achieve nutritional needs while on an energy restricted meal plan, CSIRO spokesperson told Starts at 60.

This allows people to lose weight and attain the health benefits associated with this without missing out on key nutrients.

But renowned Australian nutritionist Dr Rosemary Stanton questioned the diets sustainability for relying so heavily on the shake portion of the program.

Will these people be expected to keep buying the products for ever? My preference would be for real foods, she told News Corp.

Fasting diets have become increasingly popular in recent years, with programs like the 5:2 Diet advising people to abstain from eating for two days per week to lose weight.

However, Health and Wellbeings Sarah Hopkins says women in particular should be wary of complete fasting.

Fasting is definitely not for everyone, she told Starts at 60.

In fact in most cases I caution against it.

If there are any underlying stressors, it can exacerbate them. This is particularly true for females who have a very sensitive hormonal system to maintain.

She says fasting was linked to thyroid issues, which can do more damage to the body in the long run.

When the body goes into a fasted state it sends a message to the sex hormones to down-regulate, she says.

This can result in all sorts of issues from hormonal imbalances and menopausal symptoms to a slowing of the thyroid.

It increases the production of stress hormones Cortisol and Adrenalin, which can adversely affect many systems in the body.

CSIRO Research Dietitian Dr Jane Bowen says the Flexi diet is a safe way to lose weight and still consume all the nutrients we need for a balanced and healthy diet.

Losing weight can be challenging with results often limited by an individuals ability to stick with a diet, Dr Bowen says.

The Flexi program offers a flexible alternative to traditional diets, which could help Australians to fit a weight loss diet around their busy, social lifestyles.

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New fasting diet is super-effective but controversial - Starts at 60

Gluten-free diet helps manage celiac disease – WRAL.com

Posted: May 30, 2017 at 7:41 pm

More grocery stores now include gluten-free products, and for some people, it's not just a trendy diet but a necessity.

Most people can pick from almost anything they find on grocery store shelves. People with celiac disease, though, have to spend more time searching for food that is specifically labeled gluten-free.

The diet helps keep thedisease in remission.

"Gluten is hidden in so many different things that it's not easy to go to the annual picnic and find things that you can actually eat," said Cleveland Clinic gastroenterologist Dr. Donald Kirby.

Kirby said celiac disease is an autoimmune disorder. It causes people to feel stomach and intestinal distress after they consume foods with gluten, which is a protein found in wheat, rye and barley.

Celiac disease is one of the most common genetic diseases in the world, affecting about 1 percent of the population. Adult women are more frequently diagnosed with it than men.

WRAL Health Team's Dr. Allen Mask says people should be screened for the disease if they experience chronic bloating and alternating between diarrhea and constipation. People who have been diagnosed with irritable bowel syndrome should be screened for celiac disease.

Screening for the disease can be done with a simple blood test. If the test comes back positive,a small bowel biopsy should be performed during an upper endoscopy procedure.

If someone is diagnosed with celiac disease, the person's parents and children should also be tested because it is a genetic disease. If it's left untreated, it can lead to other auto-immune disordersas well as nutrient deficienciesand disorders such aslymphoma.

The cure is a gluten free-diet, which can be challenging.

However, more products with gluten are now more clearly labeled, and a wider variety of gluten-freeproducts can be found in more stores.

"By changing the diet to exclude wheat, rye and barleyhence, a gluten-free dietyou can treat the disease very well have the disease go into remission," Kirby said.

Mask recommends people diagnosed with celiac disease should seek a registered dietician to help them make the necessary dietary changes.

People should also work with their doctors to make sure they remain in remission and keep their vitamin levels where they should be.

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Gluten-free diet helps manage celiac disease - WRAL.com

Tracking Climate Change Through a Mushroom’s Diet – The Atlantic

Posted: May 30, 2017 at 7:41 pm

The mushroom Amanita thiersii dots American lawns from Texas to Illinois, a small white button on the grasss emerald expanse. Unlike similar mushrooms, A. thiersii does not live in a symbiotic relationship with nearby trees; instead, it gets its energy by feasting on the corpses of its neighborsthat is, dead grasses. That predilection means that the mushroom is uniquely suited to report on what those grasses were like before they perished, according to a new paper in Journal of Geophysical Research: Biogeosciences. In fact, an analysis of 40-odd A. thiersii samples taken from lawns across the Midwest over 27 years suggests that the mushrooms, as a result of the grasses they eat, may be able reflect the changing climate of the last few decades in their chemistry.

The reason it might be possible to trace climate change in grass at all is because plants can be distinguished by the different ways they handle photosynthesis. The new paper looks at two methods of photosynthesis in particular: C3 and C4, named after the structure of the molecules the methods produce. The majority of plant species perform C3, which produces energy at higher concentrations of CO2 and at lower temperatures. C4 plants, meanwhilemost of which evolved in hotter and drier climatesare more efficient in higher temperatures, but too much CO2 is hard for them to deal with.

Lawn grasses in the U.S., as it happens, can include both C3 and C4 plants. Wherever C3 and C4 plants grow together, its possible to tell from the chemistry of the soilwhich is made up, of course, of decayed plantswhat their ratio was in past growing seasons. Using this, scientists have been exploring how temperature and CO2 can affect the competition between the two types. In the new study, the researchers, led by Erik Hobbie, an ecologist at University of New Hampshire, looked to see whether the ratio of carbon isotopes in the lawn mushrooms, picked up from dead grasses, could be explained by climate differences.

First, they examined the isotope levels in the samples, which were gathered between 1982 and 2009. I thought wed see small shifts in the carbon isotope values, says Hobbie. But we saw these quite dramatic shifts that can only be explained by shifts in the competition between C4 and C3 grasses. Then, they ran regressions to see how much of the shift could be explained by factors like temperature, rainfall, and CO2. They found that despite the rise in temperatures across that period, the relative contribution of carbon from C3 grasses increased. That was in apparent response to the rise in carbon dioxide concentrations, which C3 grasses are better at handling.

Its intriguing that environmental differences could show up in fungi, because it suggests that researchers interested in the climate change of the very recent past could look to mushroom samples in collections to get a glimpse at changes that have only just begun. I think its an interesting new proxy, says Hobbie. To me it points to the potential for archived specimens of fungi as integrators of past environmental conditions.

Still, Hobbie wonders whether its possible to be more precise about exactly how old the carbon is that these mushrooms are eating, and thus a little more certain about their connection to the grasses and environmental change. Is it this years carbon? Or last years? Or the last couple years? We havent done those kinds of measurements yet, he says.

Hobbie notes that people can be carbon-dated, thanks to radiocarbon isotopes in tooth enamel and other human tissues put together after the thermonuclear tests of the mid-20th century. The same should be true of mushroom tissue, with the level of radiocarbon serving as an indicator of the year in which the carbon was assimilated. That would be the way I would want to look, he says.

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Tracking Climate Change Through a Mushroom's Diet - The Atlantic

The Problem with the ‘Baby Food Diet’ – LifeZette

Posted: May 30, 2017 at 7:41 pm

A lot of people have asked me about developing a weight-loss plan that revolves around baby food. Because I deliver babies, they think that I know all about baby food; so I looked into this diet.

Below are the facts about it, including its plan and how it works.

Dieters are proceeding with risks to their safety.

The diet.On the so-called Baby Food Diet, you literally do as the name suggests. You replace several meals and snacks with jars of baby food, from sweet potato mash to pureed peas and blended chicken. Many people on the diet will eat 10-14 jars of baby food throughout the day and end with a regular-sized dinner.

Why do people like this diet? It gives them an easy way to control their portion sizes while still getting in fruits and vegetables.

Related: Biggest Mistake Youre Making at Mealtime

Since the snack and meals take little time to make, they also dont have as much motivation to eat out and can get on with their busy lives. They do not have to spend half an hour or more cooking meals.

Health concerns.There are many health concerns that come with replacing adult-sized meals with portions made for little babies. First of all,babies digestive systemsare just developing, meaning that they have to take eating slowly and easily so that their stomachs can process it.

On the other hand, adults have fully developed digestive systems. They get great satisfaction from tasting and chewing food, then letting the heavy substance settle in their stomachs.

Their active digestive systems will zip right through baby food, leaving them hungry and unsatisfied throughout the day. You can probably guess what will happen if this cycle of hunger continues. The person will launch right into a binge after a while, undoing any "progress" he may have made.

Second, adults can suffernutritional deficiencies. Aside from needing over a dozen baby food jars to accommodate an adult's metabolism, adults can easily get too fewnutrients.

Baby food does not have enough fiber for a grown human body, and some people may limit their choices if they do not like the taste. For example, adults might find it hard to stomach pureed meats. Also, while baby food consists of mainly fruits and vegetables, its small size likely will not suffice for an adult's nutrient needs.

Related: Hands Down, These Are the Six Best Ways to Beat Aging

In addition, health professionals have no research to show that the Baby Food Diet is actually safe for people to use. Therefore, dieters are proceeding with unknown risks to their safety.

Not an effective diet program.While many people do not realize this fact, those promoting the Baby Food Diet actually use it formaintainingweight, not losing it. They recommend losing weight on a different diet regimen before starting the Baby Food Diet.

In fact, you should not rely on this diet for weight loss at all. It does not provide a safe, effective route for it. The Baby Food Diet may lead to severe caloric restriction, slowing down your metabolism. In addition, because you need high motivation to keep up with it, you risk binge-eating or resorting to your old habits.

Also, professionals have absolutely no research to back this diet, making it entirely unsafe. The diet does not even have rules or guidelines to help each person obtain similar results.

One person might replace two entire meals with one or two jars of baby food. Another person might eat four or five at a meal and pick through a few more for snacks.

Related: The Most Nutritious Nuts Around

Then, on a busy day, a person could forget to eat all of herdozen jars and experience dizziness, nausea or weakness. They have no consistency.

Last but definitely not least, the Baby Food Diet does not teach adults the essential rudiments of a healthy diet. Adults who go back and forth between normal food and baby food will find themselves regaining any weight they may have lost before or during this diet. They may also have more temptation to cheat, undercutting their health and learning little about a truly healthy lifestyle.

The Baby Food Diet simply does not work unless you're a baby. It does not have adequate research to prove its safety nor guidelines to help people gain consistent, healthy results. Dieters risk getting nutritional deficiencies due to the small portion sizes and lack of fiber, and they do not learn the foundation of a healthy lifestyle.

Related: Apple Cider Vinegar: 10 Amazing Health Benefits

Do yourself a favor and toss out this diet fad in place of a more balanced plan. You will see healthier, longer-lasting results.

Dr. Manny Alvarez serves as Fox News Channel's senior managing health editor. He also serves as chairman of the department of obstetrics/gynecology and reproductive science at Hackensack University Medical Center in New Jersey. This Fox News article is used with permission; it also appeared on AskDrManny.com.

Read more at Fox News: New Health Benefit of Chocolate: Reduced Risk of AFib? Why Your Brain Has 2 Halves New Avocado Bar Helps You Eat the Healthy Fruit for Every Meal

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The Problem with the 'Baby Food Diet' - LifeZette

Actor Tom Urie describes his life-changing weight loss – BBC News

Posted: May 30, 2017 at 7:41 pm


BBC News
Actor Tom Urie describes his life-changing weight loss
BBC News
Former River City actor Tom Urie has drawn up a "weight-loss bucket list"' after losing 16 stone. Urie, who played the part of "Big Bob" in the soap, aims to complete a top 10 of everyday things that he could not do before. Speaking on BBC Radio ...

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Actor Tom Urie describes his life-changing weight loss - BBC News

Study shows dramatic shift in gut microbes, their metabolites after weight loss surgery – Arizona State University

Posted: May 30, 2017 at 7:41 pm

May 30, 2017

Obesity, already a global epidemic, is on the rise. Over one third of the U.S. population is currently afflicted, according to the Centers for Disease Control and the monetary costs alone are approaching $150 billion dollars annually. Causes of the epidemic include changing diets and greater sedentism, though environmental factors may also contribute.

A new study compares the two most common surgical therapies for obesity, known as Roux-en-Y gastric bypass (RYGB), and laparoscopic adjustable gastric banding (LAGB). The results demonstrate that RYGBthe more aggressive of the two surgeries produces profound changes in the composition of microbial communities in the gut, with the resulting gut flora distinct from both obese and normal weigh patients. The results are likely due to the dramatic reorganization of the gut caused by RYGB surgery, which increases microbial diversity. The new research paves the way for new diagnostics and therapies for obesity. Microbial diversity in the human gut: The four images indicate the degree of microbial diversity in the gut in normal patients as well as in obese patients before and after undergoing two types of weight-loss surgery. The normal human gut has a high degree of microbial diversity, considered important for the maintenance of health. Obese patients have lost much of this diversity and while laparascopic band surgery effectively leads to weight loss, the low microbial diversity condition remains. By contrast, gastric bypass surgery results in the restoration of microbial diversity in the gut, though the composition of microbes is distinct from both normal weight and obese patients. Graphic by Jason Drees for the Biodesign Institute Download Full Image

The gamut of adverse health effects associated with obesity is broad, including such devastating illnesses as type 2 diabetes, coronary artery disease, stroke and certain forms of cancer. Patients often suffer loss of mobility, social isolation and inability to work. Currently bariatric surgery is the most effective treatment for morbid obesity, in terms of significant and sustained weight loss.

In the new study, appearing in the current issue of the Nature Publishing Group journal International Society for Microbial Ecology (ISME), Zehra Esra Ilhan, Rosa Krajmalnik Brown and their colleagues at the Biodesign Institute at Arizona State Univesity, along with researchers from Mayo Clinic, and Pacific Northwest National Laboratory, explore microbial communities in the human gut following RYBG and LAGB surgeries.

The results confirmed theirearlier researchwith a smaller sample size, showing that in the case of the more aggressive and irreversible RYGB surgery, microbial communities underwent a profound and permanent shift following weight loss. The resulting post-surgical composition of gut microbes observed for RYGB patients was distinct from both normal weight and obese patients, and displayed the high microbial diversity associated with a healthy gut.

The current study also applied the technique of nuclear magnetic resonance (NMR) to examine the metabolome a composite of the metabolites produced by the various microbes in the gut, again noting significant alterations as a result of the RYGB procedure. In the case of the alternate treatment, LAGB, changes in the gut microbiota were mild and accompanying weight loss was less pronounced.

This is one of the first studies to show that anatomically different surgeries with different success rates have different microbiome and microbiome-related outcomes, noted Ilhan, lead author of the new paper. Further, the results indicate that correction of obesity tends to improve related metabolic conditions, including diabetes and high cholesterol.

One of the key findings of the paper confirms what we had already observed inearlier research. RYGP gastric bypass had a huge effect on the microbial community structure, Krajmalnik-Brown said. This fact may have profound implications for both the understanding and management of obesity.

The millions of bacterial microbes in the human gut perform a vast range of critical functions in the body and have even been implicated in mood and behavior. Among their critical responsibilities are the micro-management of nutrients in the food we digest, hence their central place in the regulation of body weight.

A tell-tale indicator of pathology in obese patients has been found in the gut, where a markedly lower diversity of microbial communities is observed. As Krajmalnik-Brown explains, diversity of gut microbes is essential to good health. Diversity is good because of what we call functional redundancy, she said. If you have 10 workers that can do the same job, when one of them gets sick, the job still gets done.

Low microbial diversity in the gut, by contrast, is associated not only with obesity but a range of ailments including inflammatory bowel disease, ulcerative colitis and autism. (Earlier research by Krajmalnik-Brown and her colleagues demonstrated diminished diversity in thegut microbiome of autistic childrenand in a more recent study, improvement in the symptoms of autism was demonstrated followingtransplantation of beneficial microbes.)

Competition in diverse microbial networks in the gut helps provide a system of checks and balances. Should diversity fall, a delicate democracy can be shattered and tyranny may prevail, as populations of microbes like Salmonella or Clostridium difficile usually subsisting at low levels in the gut expand and take over.

The study sought to explore long term changes in the gut in patients who had undergone either of the two surgeries at least 9 months prior, comparing them with normal weight and pre-bariatric obese patients. While the reasons for the sharp disparity of results between RYGB and gastric banding are not entirely clear, the results indicate that simply reducing the size of the stomach through gastric banding is not sufficient to induce the large changes in microbial communities observed for the RYGB group.

One hypothesis the authors put forward is that RYGB alters the physiology of the gut to such a degree that microbes formerly unable to survive conditions in the obese gut are able to flourish in their surgically-modified surroundings.

One of the things we observe from the literature is that the oral microbiome community composition is very similar to the colon microbiome composition after bariatric surgery, Ilhan said. Youre giving new microbes a chance to make it. Most of the species are acid sensitive, which supports the idea that changes in stomach pH levels may permit these microbes to survive and make it to the colon.

According to John DiBaise, a gastroenterologist at Mayo Clinic, Scottsdale and co-author of the new study, These new data on microbial community structure and function significantly expand our knowledge on how the microbiome is associated with weight loss following bariatric surgery.

While it seems clear that RYGB surgery produced permanent changes in bacterial communities in the gut, the resulting microbial community may also act to help maintain weight loss over the long term. Experiments have shown that transplantation of beneficial microbes from mice that have undergone RYGB surgery into obese mice induces dramatic weight loss. While these results have yet to be replicated in humans, the findings open the door to the eventual use of healthy microbial communities to treat obesity.

Although the RYGB surgery has been quite successful for many patients suffering from morbid obesity, it is a serious, invasive procedure that is not without risks. Further, some patients are not successful and regain the weight they have lost post-surgery, perhaps because they lack the favorable microbes necessary for permanent weight loss.

As Ilhan said, a probiotic that would replace surgery would be great. Another positive outcome would be if we can find a microbial biomarker that will identify the best candidates for surgery and sustained weight loss.

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Study shows dramatic shift in gut microbes, their metabolites after weight loss surgery - Arizona State University

I Went On A Weight Loss Cruise, And Here’s What Happened – Prevention.com

Posted: May 30, 2017 at 7:41 pm


Prevention.com
I Went On A Weight Loss Cruise, And Here's What Happened
Prevention.com
Many people think cruises are synonymous with weight gain, thanks to all the lounging around and endless buffets. But I actually love cruises and have found that they're fairly compatible with my healthy lifestyle: It's less than a five-minute walk ...

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I Went On A Weight Loss Cruise, And Here's What Happened - Prevention.com

This Woman Explains How Each Person’s Weight-Loss Journey Is Unique – Shape Magazine

Posted: May 30, 2017 at 7:41 pm

Most people hit a breaking point before making a major lifestyle change. For Jacqueline Adan, it was getting stuck in a turnstile at Disneyland because of her size. At the time, the 30-year-old teacher weighed 510 pounds and couldn't understand how she'd let things go so far. But now, nearly five years later, she has done a complete 180.

Today, Jacqueline has lost over 300 pounds and couldn't be more proud of her progress. But even though her success is inspirational, she wants her followers to know that it doesn't make their individual journeys any less special.

"My journey has been far from easy," Jacqueline wrote alongside a picture of herself showing off her excess skin. "My journey since day 1 has been so much more than losing weight. It was and still is such a physical and mental battle." (Related: This Badass Bodybuilder Proudly Showed Off Her Excess Skin On Stage After Losing 135 Pounds)

"No one knows what it's like to be extremely overweight or to lose an extreme amount of weight or what it is like to carry around all of that excess skin, except the people going through it," she says. "And even then, it's different for everyone!"

After her empowering reminder, Jacqueline speaks to her followers directlyasking them not to compare their personal journey to those of other people. "No matter what you feel, never let others try to make it sound like you are unworthy to feel the way you feel, " she says. "Just because someone may have it worse does not mean your struggles are invalid." Preach.

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This Woman Explains How Each Person's Weight-Loss Journey Is Unique - Shape Magazine

Self-Monitoring Key to Weight Loss, Study Finds – PR Newswire (press release)

Posted: May 30, 2017 at 7:41 pm

"Obesity is one of the most serious health issues facing our nation," said James O. Hill, PhD, co-author and co-founder of the National Weight Control Registry, Professor of Pediatrics & Medicine and Director of the Colorado Nutrition Obesity Research Center at the University of Colorado and Retrofit Scientific Advisory Board Member. "Knowing that self-monitoring increases awareness and contributes to weight loss is important for improving the health of the overall population."

This retrospective study analyzed how self-monitoring contributes to weight loss for participants in Retrofit, a weight-management program. The study evaluated 2,113 participants enrolled in the program from 2011 to 2015. Participants were males and females aged 18 years or older with a starting body mass index of 25 kg/m2. Weight measurements, dietary intake, and physical activity were evaluated to predict weight loss at six months.

The study found that participants in the program lost an average of 5.58 percent of their body weight and reduced their BMI by an average of 1.91 points in 6 months. Weighing in at least three times a week, having a minimum of 60 highly active minutes per week, food logging at least three days per week, and having 64 percent or more weeks with at least five food logs were associated with clinically significant weight loss for both male and female participants.

"This study gives us valuable insights into how to most effectively use self monitoring in weight loss," said Robert Kushner, MD, MS, co-author and Clinical Director of the Northwestern Comprehensive Center on Obesity. "We can use these predictors of success to personalize weight-loss programs and intervene early when individuals do not exhibit these behaviors."

About RetrofitRetrofit transforms lives, workplaces and communities by offering weight-management and disease-prevention solutions that help all populations live a happier, healthier life.

Contact:Nora Dudley Retrofit nora@retrofitme.com Phone: 773-330-5540

To view the original version on PR Newswire, visit:http://www.prnewswire.com/news-releases/self-monitoring-key-to-weight-loss-study-finds-300465650.html

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http://www.retrofitme.com

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Self-Monitoring Key to Weight Loss, Study Finds - PR Newswire (press release)

Bodies in Balance: Could Carb Cycling Be Your Fitness and Weight-Loss Solution? – Paste Magazine

Posted: May 30, 2017 at 7:41 pm

The first time I heard the term carb cycling, I thought it involved indulging in a few maple bar doughnuts and then hopping on my bike for a little road trip. Granted, this was years before the internet was our go to for everything, and I had to wait for the latest muscle mag to hit the newsstands or thumb through one of my college textbooks to get the scoop.

But, what I learned from those early years of reading countless articles and cross-referencing my nutrition text books, is that carb cycling makes sense. When our body becomes accustomed to a set nutrition planespecially while dietingweight loss tends to slow down, or stop altogether and adjustments need to be made in order to get things moving again (sometimes easier said than done). So, what exactly are these adjustments, and how do you make it happen?

What is Carb Cycling?

The theory behind carb cycling is actually quite simple. Instead of eating the same amount of macros (macronutrients) every day, you cycle your carbs, fat, and protein so you have low and high carb days. Physiologically, carb cycling has numerous benefits across the spectrum of needsfrom performance to weight loss.

Chris Powell, Host and Transformation Specialist from ABCs Extreme Weight Loss and Co-Creator of The Transform App, says high carb days boost metabolic rate and load glycogen stores, while low carb days increase insulin sensitivity of the cells and put the body in a prime catabolic state for fat loss. Powell describes carb cycling as a patterned way of alternating between a high carb/low fat diet (to optimize metabolism and muscle development) and a low carb/higher fat diet (to maximize fat loss).

A Week at a Glance

The beauty of carb cycling is that it can be tailored to your goalshigher carbohydrate for more sports performance goals, or lower carbohydrates for fat loss goals, says Powell. While the exact amount of carbohydrates you eat during your low and high days depends on your weight, muscle mass, goals and activity levels, the formula Powell has found that works best for him is:

Monday: High Carb Tuesday: High Carb Wednesday: Low Carb Thursday: High Carb Friday: High Carb Saturday: Low Carb Sunday: Reset Day (select one to three larger reward meals this day)

And since theres no one size fits all program for weight loss and athletic performance, Chris and his wife Heidi, have developed an app called Transform, that offers multiple transformations from weight loss to mens and womens physique and body sculpting, to hardcore cross training.

Carb Cycling and Exercise

Ask any fitness enthusiast or athlete about their thoughts on nutrition and exercise and youre likely to get a similar answer: Adequate food (with the proper macros) makes a significant difference in performance and your physique. Powell says to maximize the results of carb cycling, its recommended that you do the heavier loaded workouts (weight training) on higher carb days, and lower intensity (cardio) on the low carb days.

If your goal is sports performance and/or to stay lean, Powell says to cycle the carbs around the training days and off days. We call if the Fit Cycle and it usually equates to only two low carb days per week, he says. He suggests high carb days for the four or five heavy training days, and low carb days on the one to two days of active rest or aerobic activity to help maximize fat loss and remain lean.

Yes, Ive Tried It

My first experience with carb cycling was about 20 years ago (at the age of 22), when my goal was to decrease body fat while minimizing muscle loss. So, after digging into the science behind this fat loss phenomenon, I decided to give it a try and see if the impressive claims would hold up over time. After a 12-week cycle, similar to the one Powell outlined, my body fat was significantly lower (down about 5%) and I was able to increase my strengthwhile still enjoying all of my favorite foods.

Fast forward 13 years, and once again, I found myself using a carb cycling program. This time, my goal was to lower my cholesterol and lose the weight I had gained over the course of two pregnancies. In a little under one year (rememberpermanent weight loss takes time), I was down over 75 pounds and managed to move my cholesterol into the acceptable range. The best part? Its been six years, and Ive been able to keep the weight off and increase muscle mass by exercising daily and incorporating carb cycling into my overall nutrition program.

Photo: M Dreibelbis, CC-BY

Sara Lindbergis a freelance writer specializing in health, fitness and wellness.

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Bodies in Balance: Could Carb Cycling Be Your Fitness and Weight-Loss Solution? - Paste Magazine


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