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Intermittent fasting regimens are popular, but recent clinical study results show that they are no more effective than basic calorie restriction.

An international team of researchers revealed that those who merely decreased their daily calories by 25% lost the greatest weight and fat tissue after three weeks of dieting when compared to two groups that followed different intermittent fasting regimens.

Researchers discovered no differences between the groups in terms of heart health, metabolism, or gene expression associated with fat cells in other words, no hidden benefits to fasting.

According to lead researcher James Betts, a professor of metabolic physiology at the University of Baths Center for Nutrition, Exercise, and Metabolism in England, standard dieting may be more efficient than intermittent fasting for decreasing body fat.

Fasting diets encourage people to refrain from eating on particular days of the week or at particular times of the day.

This research examined the benefits of an alternate-day intermittent fasting regimen, in which individuals fasted one day and then consumed up to twice their average daily calories the following.

The findings were published in the journal Science Translational Medicine on June 16th.

The researchers gathered 36 lean volunteers and divided them into three groups of twelve. One group just ate 25% fewer calories each day. The second group fasted one day and then ate 150 percent of their regular calories the following, while the third ate 200 percent of their regular energy intake every other day while fasting on alternate days.

The group that followed a basic diet dropped the most weight after three weeks, with an average fat reduction of around 3.5 pounds.

The group that followed an intermittent fast and ate 150 percent of their usual diet every other day lost weight, with an average fat loss of 1.5 pounds. The group that fasted and then ate twice as much as normal exhibited no significant weight loss.

Fasters also did not benefit from lower levels of cholesterol, blood sugar, or insulin, according to the findings.

Two nutrition experts in the United States who were not engaged in the study agreed with the findings.

When it comes to weight loss, a moderate reduction in calories is what matters, according to Lona Sandon, a clinical nutrition professor at the University of Texas Southwestern Medical Center in Dallas. In other words, it is to cut portion sizes by around 25% and avoid overeating. Getting wrapped up in complex dietary restrictions and routines may not be worth it.

Researchers discovered that participants on a fasting schedule were less active than before they started dieting, which might be one reason they didnt lose weight.

According to Betts, people appeared to reduce their activity levels slightly, which is something to be mindful of when on a diet. If they utilize intermittent fasting, they should strive to incorporate chances for physical activity into their daily routine.

According to the study findings, part of the weight reduction in the fasting groups was caused by muscle loss rather than fat loss.

According to Connie Diekman, a registered dietitian in St. Louis and former president of the Academy of Nutrition and Dietetics, trying to keep up their physical activity and burning calories appears to be a crucial component of any weight control regimen based on these findings.

According to Diekman, physical exercise must remain a part of a daily routine, even while fasting, and this might be difficult for some people.

According to Diekman, people who are hypoglycemic (severely low blood sugar), pregnant, or have chronic medical issues should consult with their doctor and a nutritionist before beginning an intermittent fasting regimen.

She claims that intermittent fasting is not an easy habit to get into. People are accustomed to eating whenever they feel the urge. Sometimes the need is not for food, yet they still have the desire.

Diekman found that shifting to meal and snack spacing involves discipline, eating monitoring, adapting eating to family, work, social contexts, and an evaluation to ensure that nutrition needs are satisfied.

Read more:
Cutting Calories Is A Better Option For Losing Weight - Powdersvillepost.com

A vegan diet is a way of eating thats free of all animal products. Lots of people have moved toward a more plant-centric way of eating in order to lower their impact on the environment and to feel better.

But can cutting out meat (and eggs, and Jell-O) also help you cut weight? Heres what we know about using a vegan diet for weight loss.

OK, its time to see some proof that a vegan diet can help you lose weight. Heres what the science shows.

Theres research (were talking randomized, controlled studies) to back up the idea that vegan diets promote weight loss.

A 2020 review found that for folks with overweight, low fat vegan diets led to greater weight loss compared to a traditional omnivorous diet.

A 2013 study compared the results of a low fat, low glycemic vegan diet to no dietary changes at all. After 18 weeks, the vegan diet group lost significantly more weight than the control group. And thats not surprising. Vegan diets tend to reduce the number of calories you consume on a daily basis.

Thats because vegan and plant-based diets tend to be lower in calorie-rich foods like butter, cheese, and meat. Plus, theyre usually packed with fiber-rich foods which can help you feel full longer.

When studies control for the restricted calories, though, vegan diets dont seem to have any extra weight loss benefits. A 2009 study randomized peeps with diabetes to either a low fat vegan diet or a conventional diet for those with diabetes.

At the end of the 74-week study, both diets offered similar weight loss results. The vegan diet was more effective in reducing blood sugar and cholesterol levels, though.

Another 2018 study found no significant difference in weight loss between a portion-controlled diet and a low fat vegan diet over a 20-week period.

Many studies show that people who follow plant-based diets (like vegetarian and vegan diets) tend to weigh less and have lower body fat than people who follow omnivorous diets.

Research suggests that eating a healthy vegan diet may help reduce the risk of heart disease, diabetes, and certain cancers.

If you want to try out a vegan diet, thats great! Just remember that it isnt your only path to weight loss.

A vegan diet might not be the best choice for you, even if it can help you lose weight. If youre going from a diet filled with ultra-processed foods to a vegan diet high in fruits, veggies, nuts, and beans, youll likely lose weight.

But thats not directly related to cutting out meat. Remember that you dont have to go completely vegan to reap the weight loss benefits of plant-based diets.

Simply limiting the animal products you consume and eating more plant foods (especially veggies, fruits, beans, nuts, and seeds) can encourage healthy weight loss. It can also improve other aspects of your health as well.

Thats because plant-based eating patterns are usually higher in fiber-rich foods, which are filling, and lower in calorie-rich foods. (This isnt always the case, but its typical.)

Following a vegan diet doesnt automatically lead to weight loss. If you eat lots of ultra-processed vegan food (like fast food, vegan meat substitutes, vegan mac & cheese, and vegan sweets) you can actually gain weight.

Plus, eating more calories than your body needs even if those calories come from healthy vegan-friendly foods like coconut yogurt, avocado, nut butters, and grains will cause you to gain weight or make it more difficult to lose weight.

No matter what type of diet you choose, make sure you get an appropriate amount of calories for your individual needs and to eat mostly whole, nutrient-dense foods.

Even though the vegan diet has been linked to health benefits and some people thrive on this dietary pattern, its not the right choice for everyone.

The vegan diet cuts out all foods that include animal products. Its extremely restrictive. Just like any other diet that cuts out a number of foods, it may be difficult to stick to long-term.

If you have a history of disordered eating or experience an eating disorder, you may want to steer clear of any restrictive diet, including a vegan diet.

A vegan diet may be deficient in nutrients that are concentrated in animal-based foods (like protein, B12, zinc, omega-3 fats, iodine, iron, and calcium). Developing a deficiency in any of these nutrients can negatively impact your health and lead to serious complications.

Following a vegan diet thats deficient in nutrients during pregnancy can lead to complications like low birth weight, neurological disabilities, and fetal malformations.

Parents who have nutrient deficiencies caused by a vegan diet may have low amounts of B12, vitamin D, DHA, and calcium in their breast milk. That could lead to neurological disabilities as well.

Vegan diets need to be carefully planned to prevent nutrient deficiencies. You may also need to take supplements to make sure youre getting the nutrients your body needs.

Its possible for vegan diets to be healthy and cover your bases nutritionally. However, it will take some work to make sure youre getting enough of certain nutrients, like:

Its technically possible to get enough nutrients in a vegan diet by eating nutrient-dense foods and fortified vegan products. But if youre following a vegan diet, you should consider taking supplements to make sure youre getting the right nutrition.

Here are a few tips to safely promote weight loss using a vegan diet.

Looking to get started? Heres an example of a healthy full day of eating while following a vegan diet.

Rolled oats made with cashew milk topped with fresh berries, almond butter, unsweetened coconut flakes, chia seeds, cacao nibs, and a sprinkle of cinnamon.

Vegan Protein Salad made with tempeh, tofu, chickpeas, hemp seeds, and arugula. This delish meal packs a whopping 40 grams of plant-based protein per serving!

Slow cooker Sweet Potato and Lentil Curry served with some brown rice and cooked broccoli.

Apples slices with natural peanut butter and cinnamon. Yum!

Although a vegan diet could be helpful for weight loss, you do not have to follow any particular diet in order to lose weight safely and effectively.

If youre not feeling going veg, thats okay! Simply adding more plant-based foods into your diet like veggies and fruits, cutting back on ultra-processed foods, limiting added sugar, and getting more exercise can help you lose excess weight without significantly altering your diet.

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Vegan Diet for Weight Loss: How It Works and Meal Plan - Greatist

Hitting the ideal ketosis level can determine how soon you can start burning fat, promote weight loss and fulfil other health goals. While it's important to pay attention to your nutrient intake on Keto, what's most crucial is restricting your carb intake, and concentrate on having good fats.

To put it simply, while you follow Keto, try to keep your carb intake to 50 grams per day, or stick to 25 grams of net carbs. This is essential to shift the body to start producing ketones on it (by burning through your glycogen reserves). Once achieved, the body then starts depending on fats for ketones.

Some people also tend to rely on external ketone supplements, which are said to reduce appetite and carb dependency. However, it's unresearched as to how safe they are, or how well they help achieve weight loss.

See the article here:
Weight loss: What's the ideal ketosis level for weight loss? - Times of India

Intermittent fasting or IF has in recent years become a wellness buzz word. Practised by many celebrities such as Gisele Bundchen, Halle Berry, Scarlett Johansson and husband and wife, Chris Hemsworth and Elsa Pataky, IF has been adopted by more and more people as a seemingly easy way to promote weight loss.

Metabolic switching, the philosophy behind intermittent fasting, believes that when hours without food are prolonged, the body, after burning the calories of the last meal, will start burning fat. Scientific evidence shows that intermittent fasting can induce the bodys capacity to repair cells by removing waste products and toxins, explains Dianne Hernandez, senior nutritionist of the Baron Method. Recent research articles also say that when conducted at a particular period, IF can drop the bodys insulin level, eventually triggering the bodys burning capacity. Weight loss is expected to happen soon after. Other studies suggest that it can also slow down aging by delaying the DNA degradation, while simultaneously stimulating DNA repair.

The appeal of IF is its accessibility; most people can easily adopt a daily fasting window by including the six to eight hours at night when they are asleep and adding more time before and after. The most common method in following intermittent fasting is 16/8, a fasting window of 16 hours and an eating window of eight, says Hernandez. Some people, however, push it further to 18/6.

Businessman and wellness and fitness enthusiast, Bernard Fah, discovered IF four years ago when he was practising a ketogenic diet. I was losing weight and muscle while on Keto. I didnt mind losing the weight, but I was losing strength, muscle and size as well, he shares. I wanted a diet that had fewer restrictions but would help me get leaner and still keep my strength up. Fah is on a 17/7 method, fasting from 8pm to 12pm. My feeding window is from 12pm to 7pm, he says. I eat whole foods as much as possible during this time. My workouts are done at a fasted state which has its benefits as well. Since then, I have been able to get leaner, stronger and dare I say better looking, he laughs.

Read more:DietTips 2021: How To Shift To An Organic Or Plant BasedDiet?

IF is not for everyone, particularly people prone to hyperacidity. Since the body is no longer used to fasting longer than four hours, acidity starts when this eating method is done over a period of time, says Hernandez. After a while, a snowball effect of symptoms like an elevated lipid profile, uric acid and liver markers may start to whack the body and may lead to a more serious condition.

She continues. Quality is the one most damaged during IF. People normally lean towards items like donuts, cakes, pastries, lechon, chicharron and so on but these foods will not give the body enough energy and nutrition to function during the day and might result in sluggishness and very low energy level. Prioritise high quality macronutrients. The body will function more efficiently if it has the right quality and quantity of carbohydrates, protein and fat plus vitamins and minerals.

Hernandez shares some tips when determining whether IF is for you:

Start slow. Dont pressure yourself into doing it daily or on a regular basis. Observe first how your body is responding.

Re-visit your current eating pattern. Check if your planned eating window is conducive for you to sit down and have good set of meals. If not, IF might not be the best option for you.

Evaluate your health condition. If you have maintenance medication and supplements that require food intake at a designated time, explore other options.

Ask yourself what is my goal?. If you want to achieve a specific weight but tend to fall short on the eating window, there are other eating plans and diets that might be more sustainable and closer to your reality.

Read more:DietTips 2021: How Our Gut Affects More Than Just Our Digestion

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The Fast Life: Is Intermittent Fasting Worth The Hype? - Tatler Philippines

JAMES Argent has lost FIVE stone after his gastric-band surgery.

The Towie star says "he feels 10 years younger" since shedding the pounds - but hes still got three stone to go.

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Arg, 33, hit 27st when he underwent lifesaving stomach-surgery in April after doctors warned him: Lose weight or die."

Now he's feeling better than ever after the op helped controlled his diet, which spiralled out of control in lockdown.

A source told The Sun: Arg feels amazing and about ten years younger. Hes never been as fit and healthy as this and he only wants to continue going in the same direction.

Its given him new found confidence and he is determined to stretch himself with more and more challenges.

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On the downside all this working out means he has less time to meet someone - but there will be plenty of time for that.

Arg is in a great place right now and it is all down to his weight-loss journey.

He looks in the mirror and, day by day, sees the old Arg returning. Losing weight has been the most liberating experience of his life. Arg is aiming to lose at least ten stone and may even carry on if he can."

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Arg ballooned to 27 stone when he stopped exercising in lockdown and replaced drink and drugs with fast food.

Arg said his shocking weight gain leftbest friend Mark Wrightand footballer brother Josh, who run a fitness company together,in tears when they stepped in to helptheir childhood pal.

Speaking about his weight loss on Stephs Packed Lunch, Arg said: It felt horrible, I was always extremely uncomfortable, I couldnt look at myself in the mirror.

It felt depressing and it just wasnt me. Now Im starting to feel like myself again and Im excited about what the future is going to bring.

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It was scary being 27 stone It was serious, doctors were telling me how dangerous it was I knew it was something I had to address pretty quickly.

Arg added: Im four stone lighter now. Its a really good start. Four stone out of 11 or 12 might seem like a drop in the ocean but Im pleased Ive made progress already.

I feel so much happier already, I feel healthier already, Im lighter on my toes, Im more confident. Im really loving life at the moment.

I can still eat what I want now, its down to me what I put inside my mouth. It helps me with portion control.

It helps me physically, Ive still got to do a lot of work to make sure Im all good mentally.

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Talking about how fame played a part in his embarrassment over his figure, Arg revealed: It can be a lot of pressure There were times when I was at my biggest I did feel uncomfortable about leaving the house and sometimes Id wait until it was dark before leaving the house because Id be conscious about having pictures taken of me

He added: Now Im in a place where Im on this journey, Im losing weight gradually and accepting the way I look now.

Arg's rep told The Sun: "He's doing really well since his gastric band and he's back training in the gym now too."

The rest is here:
James Argent has lost FIVE stone after gastric-band surgery and feels 10 years younger but hes still g... - The Sun

When June comes around faster than a bullet train and we still haven't shed the extra padding from a winter of working from home, what is there to do but look for healthy ways to detox?One often-cited study shows that the best way to jumpstart weight loss and improve gut health (to lower inflammation)quickly is a short but deliberate juice fast, even if you only swap out some of your meals for juicing.

By increasing the number of fruits and vegetables you intake, by juicing, you can positively impact your gut's balance of micro-organisms, which make up your microbiome, to switch it over toward healthy bacteriawhich feed on vegetables, fruit, and the fiber they containfrom those that feed on saturated fat, meat, dairy, and toxins. Thatmeans you will not only lose weight but create a cascade of health benefits throughout the body that include opening up your blood vessels, delivering more oxygen to the muscles (with nitric oxide from the fruit and vegetable juice), and allow yourself to feel more energetic, recover from workouts faster and feel all-around more like Superman or Superwoman, all from just adding plant-based foods to your diet, the more the better.

According to the study, justthree days of juicing is enough to switch over the gut microbiome from inflammatory bacteria to good bacteria, meaning you train your body to shed pounds and hit reset, fast.

There's no better way to lose weight and do a healthy cleanse, thestudy tells us than to start juicing, at least one meal a day. Juicing, especially with a variety of vegetable juices from beets, dark leafy greens, and other intensely colored vegetables, adds important plant antioxidants, present in the pigments of the juice, called polyphenols that not only help us shed fat faster but detox all those extra empty calories and unhealthy gut bacteria from a long weekend of over-indulging (with booze, meat, sweets, and whatever else we allowed ourselves in the name of enjoying thelong-awaitedchance to socialize withfriends). Juicing works by adding fiber and nutrients to your body and allowing your gut to empty itself of bad bacteria that metabolize meat and dairy to the so-called healthy gut bacteria that fights inflammation, and literally start fresh.

"Vegetable and fruit juices provide polyphenols... fiber, and nitrates (especially in beet juice), which may induce a prebiotic-like effect," the study authors state. They set out to find out if three days of juicing would have significant health benefits and found that on day four, all serious health markers were improved, including weight loss.

The study put 20 healthy adults on ajuice diet for threedays and then had them eat normally afterward for 14 days, and the weight loss from the juicing lasted until the end of the experiment, so even after the subjects went back to their customary diet, the juice fasting weight stayed off, indicating that this type of new healthy gut microbiome was doing its job.

"On day 4 we observed a significant decrease in weight and body mass index," the authors reported, "which was maintained until day 17. On day 4 the proportion of the phylum Firmicutes and Proteobacteria [bad bacteria] in stool was significantly decreased and Bacteroidetes and Cyanobacteria [good bacteria] was increased compared to baseline and was partially reversed on day 17."

Also on day four, they reported that "plasma and urine nitric oxide was increased by 89 percent and 360 percent, respectively," while the number of unhealthy lipids in the body had fallen by more than 20 percent, which meant that heart health was also improved. "General well-being score was increased at the end of the study," the authors concluded. "In summary, a 3-day juice-based diet altered the intestinal microbiota associated with weight loss," which stayed off for 17 days of the study, and an increase inNitric Oxide, plus adecrease in lipid oxidation.

This was so significant that even a partial juice fast is likely to benefit you. Here is how to make a healthy green juice based on this study, with green vegetables, and a small amount ofmint, cucumber, and lemon juice to sweeten the drink enough to make it palatable.

For five detox juice recipes to cleanse your body and lose weight, click here.

Serves 1

Beet juice, specifically, carries more health benefits than other vegetables or plants, because of the fact that it contains a plant pigment that makes it an intense color or red called betalains. These phytochemicals are believed to give beetsthe ability to keep blood pressure low by helping blood vessels stay supple, open, and allow blood to freely flow through them. But they are also indicated in studies as helping the body infighting cancer, a fact that experts agree makes beet juice a uniquely powerful ingredient to add to your daily routine.

Beets get their rich color from betalains, which are water-soluble antioxidants, according to a studypublished in 2016. "Betalains have chemo-preventive capabilities against some cancer cell lines in the body, explains Shannon Henry, RD, a registered dietitian withEZCare Clinic,an online healthcare service. Betalains are thought to help your immune system search for free radicalsand neutralizeunstable cells in the body.

Inyet another recent study,researchers gave obese female patients a mix of dried fruit and a high-fiber drink of vegetable concentrate and found that the effect of the phytochemicals, or plant-based nutrients, from the fruits and vegetableshelped to reduce blood sugar and lower insulin resistance, so fiber from dried fruit can be beneficial as a snack while you are juicing since the fiber can also act as a prebiotic toimprove guthealth.

Serves 1

The Top 20 Veggies with the Most Protein

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To Lose Weight and Keep It Off, Just Start Juicing, Studies Find - The Beet

Raven-Symon's recent weight loss is stirring controversy. (Photo by Matt Winkelmeyer/Getty Images)

After nearly two decades of facing criticism about her weight, Raven-Symon proudly celebrated losing 28 pounds in a video she shared to Instagram over the weekend.

And while the 35-year-old's progress post was, for the most part, met with support and praise from her fans, not everyone approved of Symon's latest weight-loss method.

"Just so you guys know, I am 28 lbs. down. I lost a s ton of weight, she began the video, in which she is riding in a car alongside her wife, Miranda Pearman-Maday.

Pounds down, pounds down. Check out the chin, she proudly pointed out to her 2.4 million followers. You see that chin? If you all watch 'Ravens Home' literally right now, and then come on this live and see this joint, I got a whole different face going on. Its a whole pounds down journey.

She then revealed that she had started a fasting period in an effort to continue losing weight. Right now Im doing a 48-hour fast, she said, so were on that journey right now.

While many applauded the "That's So Raven" star's fitness journey, others found her remarks "triggering" and a fitting example of diet culture's effect on society.

ALSO SEE: Madonna cheers on son David Banda as he models a dress: 'Confidence is everything'

"Gonna have to unfollow for the weight loss plan... I am in eating disorder recovery, and its triggering and sad to watch people buy into diet culture," one person commented. "Hope you find sustainable living outside of this 'pounds down' mentality."

"You always looked beautiful. But I can tell by how excited you are to announce that you lost nearly 30 pounds, that you didn't already know that," someone else wrote. "Diet culture has you by the neck, and instead of accepting it, you should fight back. You're quite literally starving yourself to lose weight and that is just so sad. You don't need to resort to such extremities in order to fit society's f- up perception of beauty. Eat. Enjoy your life."

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"This sh is cringe," another person chimed in, while someone else wrote, "Celebrities really need to start considering how harmful it is when they post shit like this. You're basically saying that it's OK to starve yourself in the name of losing weight because being skinny is the key to happiness. But it's not. Thanks for coming to my TED Talk."

LOS ANGELES, CALIFORNIA - FEBRUARY 20: Raven Simone attend the Eddie Murphy X ARTUS Gallery Exhibition Opening Night at East Angel Gallery on February 20, 2020 in Los Angeles, California. (Photo by Phillip Faraone/Getty Images)

ALSO SEE: Why this fitness influencer's approachable workouts are going viral: 'Fitness is for everyone'

In July 2020, Symon revealed to People that criticism over her body is something she has faced since the early 2000s. There was definitely a seesaw within my mind, she explained. I prevailed over it because at the end of the day, its like, Come on, people, everybodys a different size.'

I push myself aside so much to make sure that my career is on point that I dont always take care of my mental health, she added. Im still growing into who I am and still figuring it out.

Let us know what you think by commenting below and tweeting @YahooStyleCA! Follow us on Twitter and Instagram and sign up for our newsletter.

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'It's triggering and sad': Raven-Symon's weight loss and '48-hour fast' draws mixed reactions - Yahoo Lifestyle

Mischa Barton recently said she left "The O.C." due to on-set bullying, but a source is now claiming that the actress was a "nightmare" to work with.

A source told Page Six on June 2 that Mischa exhibited some diva-like behavior and had a momager who was "annoying." The teen star, who played Marissa Cooper, would allegedly "show up late" for filming consistently.

"So now she wants to go say that she was bullied," the source said. "It wasn't that she was bullied. People didn't appreciate waiting for hours for her to show up."

The source added, "It was a mess."

In a chat with E! News last month, the actress claimed she left "The O.C." during its height due to on-set "bullying." Although she refrained from naming the culprits behind the alleged toxic culture, she did cryptically point the finger at "some of the men on set."

In responding to the source dubbing her a "nightmare," Mischa told Page Six, "There was a lot going on. Whether I was late or not doesn't excuse certain behavior from individuals in powerful positions. Everyone experiences things differently and where I acknowledge some of my past behavior may not have been helpful in certain instances, I will tell my truth when I feel ready."

Page Six's source, though, did say that Mischa was much more pleasant to work with on "The Hills: New Beginnings."

"She was definitely more mature," the source said. "She definitely was showing up with an understanding of what her responsibilities were."

"The O.C." which aired from 2003 to 2007 has been given new life due to recent comments from its stars about life on set. Melinda Clarke, who played Mischa's mother, recently called the 35-year-old's bullying claims "perplexing." Rachel Bilson, who played Mischa's best friend, said her response was "Wait, what?"

Rachel, for the record, has admitted that she wasn't always the most professional on set either, even recently apologizing to director Tate Donovan.

"I thought you were so wonderful, and such a wonderful director and [an] amazing human and all of it, so if I ever added to any of the aness, I want to apologize on record," she said on her and Melinda's podcast, "Welcome to the O.C., bi*ches." "I hope I wasn't as bad as it's come off You know, you get influenced, I'd say, by your surroundings."

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Raven-Symon skewered over 28 pound weight loss and 48-hour fast - Wonderwall