Intermittent fasting has been hailed by many as an optimal path to weight loss over the last few years, with many anecdotal cases appearing to show that only eating within a limited time window each day can help support an individual's fitness goals.

In a new video, Cam Jones of YouTube's Goal Guys sets out to try intermittent fasting for himself, by sticking to this diet plan for 30 days. He won't be exercising during this month, as he is also recovering from a cracked rib, and so he hopes that fasting will enable him to prevent any weight gain during this lack of physical activity.

"I'm going to be trying what is probably the most common form of intermittent fasting, which is the 16/8 method," he says. "Meaning I'll be fasting for a 16-hour window each day, while eating all of my meals in the remaining 8. I've decided to set this eating window between the hours of 11 a.m. and 7 p.m., so basically I'm going to be giving up breakfast, my favorite meal of the day."

While food is off-limits for the majority of the morning, Cam is still able to drink water and black coffee under the rules of intermittent fasting. "With the help of a cup of coffee, my morning fasting hours go by relatively painlessly," he says. This doesn't last, though. Just a couple of days into the challenge, Cam finds himself clock-watching for most of the morning, waiting until he can eat. And despite reading claims that it can take up to 7 days for the worst of the cravings to abate, he is still "miserable" with hunger by day 10.

Around halfway through the month, things begin to change, and Cam starts to feel some benefits; the hunger pangs aren't as bad, he is immediately more productive in the mornings as he is getting straight into work rather than spending time on breakfast, and he is even able to go for a morning run after a 14-hour fast.

"Once my hunger problems are gone, this challenge becomes a lot easier," he says. "I found hydrating consistently through the morning has helped a lot with reducing my hunger, and when I can eat, I'm trying to consume healthier, more filling meals that can help take me through my fasting periods. And the first meal of the day when my fast is over is so, so good."

Cam weighs 155 pounds at the start of the challenge, and by the end of the month he has dropped 6 pounds to 149.

"I'm definitely leaner, wow. I look good!" He says. "What's exciting to me is that intermittent fasting can be a really useful tool for me moving forward. After I got past those initial 2 weeks of feeling hunger, things were honestly pretty easy to maintain. And with the added discipline of monitoring when I'm eating, I felt I was a lot more conscious of what I was eating as well."

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Here's What 30 Days of Intermittent Fasting Did to This Guy's Body - menshealth.com

Brielle Biermann just dropped a few pounds, and she's sharing the secrets to her weight loss with her followers on Instagram.

In a new bikini photo posted to her account, Biermann says she's been using Modere Trim supplements to help her shed the pounds.

However, that's not the only way Biermann shakes up her diet when she's looking to slim down.

In a 2020 Q&A session shared on her Instagram Stories, Brielle revealed that time-restricted eating and allowing for a few indulgences had been essential for keeping in her great shape.

"I only eat between 3-8 every day!" the star explained.

However, despite practicing intermittent fasting for weight loss, Biermann admitted that she isn't exactly spartan about her diet when breaking her daily fast.

"I go to [Chick-fil-A] EVERY DAY (except Sunday) around 3 for my breakfast/lunch," she told her followers.

RELATED: "Bachelor" Star Catherine Giudici Reveals the Exact Diet That Helped Her Lose 25 Pounds

Biermann has never been shy about admitting she's not always a healthy eater.

"Every day I have to have a cheeseburger or chicken tenders at some point throughout my day, and if I don't have a little something sweetwhether it's a peanut butter cup, a small brownie or anything chocolateafter dinner, I don't feel like I ate," she told People in 2017. Biermann admitted that her mother, Kim Zolciak-Biermann, is always trying to get her to eat salads, a food Biermann says she's "not a fan" of.

"I love to eat, and I eat anything and everything I want, just in moderation," Biermann explained.

The star also credits regular workouts with a personal trainer and group classes for keeping her fit. In addition to telling People she's "addicted" to spin class, Biermann says that teaming up with a personal trainer has helped her achieve the body she wants.

"My weight fluctuates a lot so I'm trying really hard to get better at eating right, going to the gym and taking care of myself. I've always been insecure about my body, I [sic] think most women are! Push yourself. Set a goal and work towards it Thank you to my trainer @abmatthews_fit for pushing me!!" she told her Instagram followers in 2019.

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Brielle Biermann Reveals Exactly How She Lost Weight in New Bikini Pic | Eat This Not That - Eat This, Not That

Courtesy Perry Booker Jr.

Name: Perry Booker Jr.Age: 27Occupation: Claims RepresentativeHometown: Manchester, Connecticut

Start Weight: 285 poundsEnd Weight: 197 poundsTime Running: 4 1/2 years

Growing up, I was an active person. I played many sports all the way through college, but when I graduated, I stopped. Thats when I noticed my weight going up, and I felt uncomfortable in my own skin.

Not only was I inactive, but I was also eating more. Whether I was sad or angry or stressed, eating made it easier to deal with these emotions. Over the years, I dealt with the stress of becoming a parent and losing my job while trying to support my family. The weight added up, and at my peak, I weighed 285 pounds.

I noticed that I would get out of breath while going up stairs, and I couldnt keep up with a growing toddler. The final straw, for me, came in December 2016. After a vacation, I felt sluggish, and my knees ached. The last time I had weighed myself, I was 260 pounds. When I saw 285 after vacation, I was shocked. Im only 5-foot-7, and being close to 300 pounds scared me. It was time for a change.

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In January 2017, I started running. Unlike other aspects of my life, I could control my running. I set my pace and distance, and I could do it on my time. I also recognized it as a way people often lost weight.

The struggle was real at first. I was sore after every run, but I forced myself to get out there four to five days a week at my pace, without any apps and training plans. I just wanted to get out and move without being told when I had to stop or start.

After a few months, I wanted to increase my running skills, so I decided to sign up for a race and dedicate myself to a training plan. Later in 2017, I was able to complete the Glastonbury 5K in Glastonbury, Connecticut, and the popular Manchester Road Race in Manchester, Connecticut. Ive since graduated to 10Ks.

Along with adding exercise into my routine, I also changed my eating habits. Prior to my weight-loss journey, I ate a lot of fast food, fried dinner, and big portions until I was stuffed.

It took time, but I slowly worked on making small changes that turned into big changes. For instance, I am still working my way to being 100-percent vegetarian; I have to admit, having wings while watching football on Sundays is still a guilty pleasure. But I also found new favorite meals like meatless meatballs, jasmine rice, and honey sriracha Brussels sprouts.

Additionally, Ive also focused on watching my portion sizes so I dont overeat. Now I feel less lethargic and more energized, which means I can play with my child more and not feel fatigued.

Four years of dedication has brought me down 87 pounds and kept me there. Ive shrunk as a person and grown as a runner. My current goal is running every day, no matter the distance, for an entire year. Currently, I am over 150 days in, running six miles at most each run.

This is a special goal for me because I attempted it twice last year. Injuries and poor stretching routines held me back then, so I wont let it stop me now.

My advice to anyone who wants to go on a similar journey is to find your why. I didnt want to feel out of shape anymore. I wanted to play with my son and fit into clothes. Once I determined this is what I wanted, it was easier to make the changes. Having a why is an important factor to be able to make it through your journey.

We want to hear how running changed you! Send your story and submit your photos to us via this form. Well pick one each week to highlight on the site.

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Weight Loss Transformation Perry Booker Jr. Run to Lose Weight - runnersworld.com

Taking to his Instagram handle, Varun revealed that he fasts for 14 to 16 hours and consumes all the calories of the day in the remaining 10 to 8 hours. He further elaborated that he starts his day with a cup of coffee and for breakfast, he has egg whites or omelettes or a bowl of oats.

Later for lunch, he prefers to have chicken with some vegetables. For the afternoon snack, he eats makahans or fox nuts. These nuts can make an excellent snack as they are low in calories and high in protein. They can keep you fuller for a longer time and prevent you from unhealthy munching.

Later for dinner, he again takes chicken with some veggies and ends his day. Apart from following this diet, he drinks a lot of water to stay hydrated.

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Weight loss: The diet Varun Dhawan follows to stay fit and healthy - Times of India

Losing weight is a culmination of several activities, such as exercise, a low-calorie diet, and consuming foods and drinks that burn calories. You gain weight when you eat more calories than your body actually needs. The excess calories are converted into fat cells, making you heavier in the long run. To lose weight, there must be a balance between calorie intake and calorie expenditure. You can also lose weight by eating low-calorie foods and drinks or foods and drinks that burn your excess fats and flush them out of your body.

Weight Loss Drink Recipes

Here are some drink recipes that will help you burn calories and detoxify your body:

Slimming and detox waterox

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Fat Burning Detox Water

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Belly fat burning detox drink

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Lemon Berry Fat Flush Drink

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Fat Burning Detox Tea

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Orange-Lemon Slimming Drink

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Mandarin Grapefruit Weight Loss Drink

What you need

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How it works

Benefits of slimming drinks

One of the best ways to lose weight is to drink slimming drinks. Here are some of the benefits of weight loss drinks:

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Lose weight fast with these slimming drinks - Filmy One

Raven-Symonstunned millions of her fans on Saturday, May 29, after she disclosed that she lost 28 pounds during an InstagramLive. The actress also updated her followers on the healing process of a recent piercing and potential moving plans.

Pounds down, pounds down. Check out the chin, she said while bringing attention to a significant difference in her face compared to when she worked on Ravens Home. Symon starred in the spinoffthat premiered in 2017of the Disney Channels 2003 hit show Thats So Raven, following herexitfrom The View.

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. Just so you guys know, I am 28 pounds down. I lost a s ton of weight.

As her wife, Miranda Pearman-Maday, complimented Symon on her weight-loss journey by telling her how well she is doing and how incredible she is, the 35-year-old revealed she is on a 48-hour fast, saying, Right now Im doing a 48-hour fast. so were on that journey right now.

Following Symons weight-loss revelation, many followers marveled over the actress new look.

Congratulations on the pounds down. So proud and happy for you .

Good for you!! Keep feeling good.

thats awesome congrats on the weight loss blessings to you on your continued journey of health, weight loss.

Raven! You look fantastic. Marriage agrees with you. So does that diet. Keep up the good work.

Way to work! Super proud of you and your consistency to live a healthier life!!! YOU GO GWORL!!!

As many people congratulated the actress on her significant weight loss, others expressed how Symones 48-hour fasting method can be detrimental to other people who look up to her.

One wrote how celebrities need to be considerate when releasing details of their diet on social media because of the harmful effects it may have on others. Celebrities really need to start considering how harmful it is when they post sh-t like this. Youre basically saying that its okay to starve urself in the name of losing weight because being skinny is the key to happiness. But its not. Thanks for coming to my TED Talk.

Another expressed how worried they are about the actress upon hearing her weight loss revelation. They wrote, Just because somebody loses weight, doesnt mean that person is healthy. Nobody here knows the details of her weight loss. 48 hr fasting?! Not so healthy by any standards. Im actually worried.

Someone else shared that they were disappointed with the Ravens Home star because they felt Raven was glorifying diet culture to her fans. Disappointed definitely people always want to say well Im not a role model, actually you are as an actress.

The former talk show host never specified which fast she partook in.

In the past, Symon has been very vocal about her weight and how societys standards regarding weight have affected her mental health. During a 2017 interview withPEOPLE Now, Symon said she wished she was currently living in this era because people are more accepting of ones physical appearance. I wish I was living now as a younger person. I probably wouldnt have so many mental issues.

She added that people would publicly fat shame her to her face. [They said] I was too big to be doing an hour-and-a-half concert. I dont know how she can dance being that big. And I was like, I still did it! I was on tour forever because its not about your size, its about what you have to say, if you can sing or dance, and performing. Its not about your size.

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'I Got a Whole Different Face': Raven-Symon Stuns Fans with Dramatic Weight Loss See Before and After Pics - Atlanta Black Star

My name is Genevieve Vachon (@genevieve.gensocial), and I am 36 years old. I am from Sudbury, Ontario, and I am a social media manager. Instead of going through with weight-loss surgery, I committed to the keto diet and macro tracking and working out with TeamBodyProject to lose 84 pounds.

I have struggled with being overweight since an early age. Once I reached 18 years old, I already weighed 270 pounds. So I took control over my life and began a weight-loss journey.

Within a year and a half, I lost 110 pounds with regular exercise and calorie counting. I managed to keep the weight off for many years until I decided to quit smoking at 24 years old. At the same time, I also suffered from depression and anxiety. Within a year I gained over 100 pounds back as a result of overeating.

Over the next decade, I tried everything to lose weight again. From Weight Watchers to low-carb eating, each diet would only last a few days (or, at most, a month or two). None of my attempts were successful.

Those issues included back pain and body aches every morning, sore joints, acne, lack of energy, and worsening asthma. I was a stay at home mom of two, and taking care of myself was hardly a priority. Even though my personal self-care was pushed aside for so long, losing weight and getting into shape was always in mind.

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I asked my doctor for a referral to receive weight-loss surgery. My doctor believed I was an excellent candidate. In March 2020, I had my first orientation meeting at the hospital, which was a huge eye opener. There were many aspects of weight-loss surgery that I had no idea about. After orientation, I had to complete five meetings with five different professionals. I met with a nurse, social worker, physiotherapist, pharmacist, and a dietitian.

After each meeting, I grew more and more nervous and scared. Weight-loss surgery meant so many physical changes to my body and included so many food restrictions. Id never be able to enjoy coffee again, and a glass of wine was also something that was going to be strictly limited. My husband and I love to entertain, and we love to enjoy food and wine together. He was just as weary as I was. Weight-loss surgery was going to change our lives, and I wasnt sure I was ready for it.

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We thought keto could be a last resort before having life-altering surgery. I never in a million years thought that keto would work for me. I love sweets, bread, and pasta. But I went home one night and thought about it. What did I have to lose? I was terrified of going through with the weight-loss surgery.

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It works for me because I am a total foodie, and I haven't had to give up my passion for cooking and enjoying delicious food. I have found healthy low-carb bread and wrap options that I use on a daily basis. I am able to bake delicious keto sweet treats, which have been a lifesaver, especially around the holidays. Charcuterie boards and dips have always been some of my favorite foods, and I have been able to continue to enjoy them.

And it is easy to modify my meal while cooking for the entire family. A quick swap of rice for cauliflower rice or zucchini noodles for pasta works for me.

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I did not start exercising right away. Exercising at my heaviest was extremely difficult. I would become out of breath very quickly and muscle pain would last a week.

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Three months in, I started with seven-minute HIIT workouts on the Organic Fit app. I decided I wanted more cardio and switched to low-impact workouts on Youtube through TeamBodyProject.

I fell in love with these workouts. They are challenging, low-impact and easy to follow. I am the most uncoordinated person and can keep up! After working out using the free Youtube videos for over three months, I decided to pay for a subscription to the website for more variety of workout videos and programs.

I consistently follow these programs five days a week for 30-40 minutes. I also walk three days a week for 30-60 minutes.

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These three changes made the biggest difference in my weight-loss results.

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There are still moments when I feel discouraged, overeat, fluctuate in weight, hit plateaus, dont workout consistently, dont drink enough water, or just generally feel like I have stalled my progress. But the difference for me this time around is that I understand that this journey has no end destination. I have committed to bettering myself.

I've made a lifelong promise. After an out-of-routine day or cheat day, I wake up and get back into making healthy choices the next day without shame or guilt.

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At First, I Wanted Weight-Loss Surgery. I Tried Keto Instead And Lost 84 Pounds In 9 Months - Women's Health

Kate and Ben Obermeyer, and their children. Credit: Kate Obermeyer.

Professor Brand-Miller, from the Universitys Charles Perkins Centre, said: I think all of us have experienced weight gain creep over our adult life, and many of us have tried all manner of diets only to regain over time. This new study tells us that choosing low GI versions of breads, potatoes and rice will make it easier to beat the battle of the bulge.

Kate Obermeyers husband, Ben, participated in the PREVIEW study. She said it had beneficial effects for her partner and her Sydney-based family.

I didnt realise that many of the foods we ate were low fibre and high GI both of which can contribute to weight gain and pre-diabetes, she said.

My husband had a family history of diabetes, and I have a family history of heart disease. Though Ben was the study participant, we all followed the eating plan.

According to the latest data, around one million Australians have Type 2 diabetes, and two million people are at high risk of developing the disease. The World Health Organization states that the global prevalence of diabetes is increasing. In 2019, it directly caused an estimated 1.5 million deaths.

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Gained weight after losing it? This could be the culprit - News - The University of Sydney

Are you wondering why you are not losing weight? What you eat is a major factor in weight loss, but it is not the only one. The measurement of ones health or fitness is really influenced by a variety of factors, including energy levels, sleeping habits, monthly cycle patterns in women, hormonal health, proclivity to autoimmune disorders, dependency, or addiction, and so on. When you deprive your body of the essential nutrients, it can sometimes affect the proper functioning of your system and take a toll on your health for the worst. Also Read - Low-fat cheeses that may actually contribute to weight loss

Studies have proved that weight loss consists of 80 per cent diet and 20 per cent exercise. While most people are aware of this, they cant help but fall for the fad diets that are popular on the internet. But mind you, not every diet you come across is good for weight loss. The first thing you need to understand is that weight loss is about eating healthy, and not about eating less to be skinny. With that said, here are reasons why fad diets are not good for weight loss. Also Read - Skipping breakfast: What happens to the body when you miss your morning meal?

Being healthy and fit cannot be achieved just by resorting to just a diet, let alone a fad diet. It is vital to contemplate the inner workings of your body, meaning you need to be aware of the bodily functions to be able to lose weight effectively. And this can only be achieved over a period of time, and fad diets are not the way to do that. Also Read - Can intermittent fasting on the keto diet help you lose weight faster?

Fad diets are frequently either too abundant in one element or too low in another, are excessively skewed to certain macro groups, or are goal-driven. For instance, the keto diet is high in healthy fats and protein and low in carbs, which causes the body to enter ketosis and burn fat for energy instead of carbs. This diet was initially created and developed to combat epilepsy and associated epileptic disorders. This is not the best for a healthy persons health.

At the molecular level, our bodies are blessed with mitochondria, which oxidise carbohydrates to make ATP (adenosine Triphosphate our energy currency) for the cell. Since you have to maintain a low carb intake when on a keto diet, it can cause ATP production to decline.

Theres no doubt that movement and good nutritional practices are the best tools to be healthy and fit. So, here are some ways you can achieve a healthy weight without compromising your health.

When you eat good, healthy foods, you create a good microbiome in the gut, which in turn promotes a healthy gut, which in turn is connected to the majority of brain and body processes and hormonal health. When your system is in good health, then it helps enhance your performance, alertness, agility, focus and enhances your ability to think clearly. In other words, the healthier you eat, the better your bodys functions.

Weight loss is not an easy journey, it is one where you need to be persistent and patient. If you want to switch to a routine that involves movement and good nutritional practices, you have to be consistent, and it has to become a way of life. Achieving good health and a fit body takes time, so you should take your time. Dont fall for fad diets or programs that claim to help you achieve abs in a few days.

As we have understood, a body needs a healthy diet to develop properly. That includes a proper protein, carbohydrate, and fat balance, as well as a variety of other nutrients. Include lean protein, complex carbs such as whole grains, fruits, and vegetables, and healthy fats such as omega-3 fats from fish and monounsaturated fats from avocados, almonds, and olives or olive oil in your diet. When you follow a fad diet that excludes essential nutrients, you put yourself at risk of becoming unwell. A lack of any vitamin may not produce an immediate consequence. However, if it is not there for an extended period of time, you may have health concerns.

Food portions have become bigger throughout the years and studies have shown that increased portion sizes are thought to contribute to overeating and unwanted weight gain. People consume nearly all of what they offer themselves. As a result, regulating portion sizes can aid in avoiding overindulgence. There are many practical steps you can take to control portions like measuring your food, using smaller dishes, drinking water prior to meals, and eating slowly. Finally, portion control is a fast remedy that enhances your quality of life and may help you avoid bingeing.

Set a goal of five to six mini meals every day. You should eat every 3 to 4 hours. Snack on low-fat cheese and whole-grain crackers at school or work or consume a spoonful of peanut butter with one slice of whole-grain bread. Find items that are both healthful and filling.

Fad diets are incredibly popular for weight loss. They often claim speedy weight reduction and other health advantages, but there is often no scientific proof to back them up. They are frequently nutritionally unbalanced and unproductive in the long run. While there is no shortage of fad diets around, it is better to look for a way that gives you long-lasting results.

Published : June 2, 2021 2:43 pm | Updated:June 2, 2021 2:59 pm

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Are You Eating Right? Know Why Fad Diets Aren't The Best Option For Weight Loss - TheHealthSite

Chances are you were taught that breakfast is the most important meal of the day. A meal that refuels you after the overnight fast and provides you with the energy and nutrients to get through the morning; a meal that should be the largest we eat, especially to aid weight control and digestive comfort.

But the popularity of fasting regimes, and a coffee culture in which many of us replace our daily cereal with a large, milky coffee has significantly changed the way we eat breakfast.

So where does this leave our favourite breakfast cereal or hearty cafe breakfast meals? And how do we know if we should be loading up at breakfast or fasting it out until lunchtime? The most up-to-date research on breakfast is right here.

Some data suggests eating a hearty meal early in the day aids metabolic rate. Photo: Edwina Pickles

There is no one-sized-fits-all model when it comes to eating breakfast. Every person is different, as are their energy and nutritional requirements, which can differ on a daily basis. Nutritionally there are some key benefits associated with eating a meal early in the day, with regular breakfast eaters eating more dietary fibre, vitamins and less junk food and added sugars overall. There is also data to suggest that eating a hearty meal early in the day aids metabolic rate, with one study showing thatpeople who ate a larger breakfast meal burnt twice as much energy as those who consumed a larger dinner.

In Australia at least 12 per cent of adults skip breakfast regularly, and with intermittent fasting regimes dominating health headlines for some time now, more and more people appear to be moving away from a bowl of cereal and waiting until mid- to late morning before eating. While intermittent fasting has been shown to have a number of metabolic benefits, and is also associated with moderate weight loss over time, for lean individuals with high energy demands, there'sno extra benefit that comes from extending the overnight fast beyond 12 hours. A 12-hour fast has been shown to support appetite regulation, weight control and digestive health.

The less frequently mentioned issue associated with our breakfast choices is that we love to pick up breakfast from our local cafe, and cafebreakfasts are very different from those we prepare at home. Whether it is a jumbo milky coffee, which can containmore energy than a meal,fried bacon and egg dishes or sweet pastries and baked goods,many cafe breakfast options are packed with fat, energyand sugars.

Our love for lattes and flat whites can come at a nutritional price. A regular milk-based coffee contains a similar number of kilojoulesas a slice of toast, and while the milk can be a nutritious addition, the growth of sweet plant-based milks commonly used by baristas can mean that you are getting a hit of added sugar with your morning brew without realising it. Replacing food in the morning with a milk coffee means you run the risk of delaying your hunger until later in themorning, when we are more likely to grab a sweet snack to take us through until lunchtime. Or, adding a large coffee to your regular breakfast can easily blow out your breakfast kilojoules.

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Nutritionally, a morning meal that contains quality protein and some fibre-rich, wholegrain carbohydrate will create a nutritional mix that will help to refuel the body after the night's fast, and keep you full and satisfied for several hours after eating. Specifically, protein-rich options that offer 2-3g of the amino acid leucine such as smoked salmon,Greek yoghurt, a couple of eggs,or a serve of pea-based protein powder will help to keep the hormones that regulate appetite under control, while fibre-rich foods such as wholegrain cereal or bread, fruit or even vegetables offer slowly digested fuel to help keep blood glucose levels controlled through the morning. If a milk coffee is a routine part of your breakfast order, factor it in as a part of the meal, and aim for less toast or cereal to account for the extra energy. Black coffee, coffee or tea enjoyed with a dash of milk or a piccolo on the other hand are low-kilojouleoptions that can be enjoyed freely.

Breakfast dishes of between 1250 and 1650kilojoules, along with 20-30g of carbohydrates and 20g of protein will help to support appetite and weight control. A couple of eggs with a slice of wholegrain sourdough, a small breakfast wrap with smoked salmon, Greek yoghurt with berries and a couple of tablespoons of wholegrain cereal or a meal replacement shake are all healthy low-energyoptions.

The most important thing to consider when it comes to breakfast is whether or not you are hungry when you are eating it. There is nothing wrong with waiting an hour or two after waking to eat, and in some cases, it is actually a better option as you are more likely to be hungry rather than eating simply because it is breakfast time. If you find that you are never hungry in the morning, aim to allow at least 12 hours between your evening meal and breakfast. Opting for light dinners such as grills with salad, soup or veg-based dishes too will aid digestion and help you to feel hungry in the morning. Failing that, if you are not hungry within two hours of waking, start with a small 1250-1650kilojoule breakfastsuch as a slice of wholegrain toast with an egg or Greek yoghurt with fruit to give your metabolism a boost. A good general rule of thumb is to aim to eat something by 9am each day.

Fasting is a dietary technique that can help improve metabolic health and may have positive effects on cell health longer term. Fasting can also be used as an extremely effective way to get back in touch with your natural hunger signals. There are different fasting models, including low-kilojouleeating or longer overnight fasts of 14-16 hours. As a weight-loss strategy, aiming for 14-16 hours overnight without food may help to support weight loss, while low-kilojouledays may benefit all of us occasionally. If your goal is weight loss, and fasting is helping you achieve that, then continue fasting as you see fit. If, on the other hand, you have been fasting until lunchtime for some time and your weight is not changing, itmay be time to reintroduce a morning meal.

Again, it really depends on your goals. There is some evidence to show that exercising in a fasting state helps to increase the amount of fat being metabolised. If your workout is moderate (for example, a walk or early morning fitness sessionthat is less than an hour), you do not need to eat. On the other hand, if you are active, lean and train at high intensity regularly, a small meal that contains some carbohydrate and protein such as an energy bar, slice of toast with nut spread or protein-rich yoghurt will help to fuel your workout and support muscle recovery.

Susie Burrell is a nutritionist and dietitian.

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Is breakfast really the most important meal of the day? - Good Food