If your Instagram feed is any indication, everyone and their mom is trying intermittent fasting right now, and maybe youre interested in it, too. People swear intermittent fasting can have a slew of different benefits, from reseting your relationship with food to weight loss. But it can be tricky to do it right, and understand what foods and drinks break a fast (and thus defeat the purpose of having a fasting window).

Here's the thing: Fasting doesnt mean you have to go about part or all of your day without putting anything in your body. And, while the fasting police arent going to come after you if you dont fast perfectly, it makes sense that you want to do this the right way.

You can probably guess that water is okay (and a must) during a fasting windowyouve got to stay hydrated, after allbut what about stuff like coffee and tea, which is ~basically~ water? And can you have a little sugar or creamer in there, too, or is that off-limits? Is there some kind of calorie limit here? Also, whats the best thing to eat and drink when youre ready to break your fast?

So many questions! But dont stressdietitians have *all* the answers for you right here on what does and doesn't break a fast.

Before we get into what you can and cant eat and drink, its a good idea to go over what intermittent fasting involves in the first place. Intermittent fasting focuses on following a pattern of periods of eating and fasting, i.e., times when you eat and dont eat. Intermittent fasting usually involves fasting for a certain number of hours or even days that are spaced out during the week.

There are plenty of types of intermittent fasting to choose from, but some of the more popular forms include the 16:8 diet, where you fast for 16 hours a day and eat only during eight hours (most people tend to stop eating at a certain time in the evening, like 6 p.m., and then wait to eat again until 16 hours later), and the 5:2 diet, where you eat less than 500 calories for two non-consecutive days a week (for men, its less than 600 calories) and eat normally for the rest of the time.

Research has linked intermittent fasting with lower insulin levels and blood pressure, and increased appetite control. Some people also lose weight while intermittent fasting.

Technically, fasting means refraining from having any kind of food. As a result, Any amount of calories will break a fast, says Scott Keatley, RD, of Keatley Medical Nutrition Therapy.

The rule of thumb floating around the Internet is that 50 calories will break your fast, but this is based on one random guy's experience and has been repeated so often that people believe it's true, he says. But, Keatley emphasizes, Any amount of calories will break a fast [because] the ingested energy will be broken down as quickly as possible and provided to your cells.

Theres unfortunately no hard-and-fast research that gives a set number of calories that are okay for fasting, says Jessica Cording, MS, RD, author of The Little Book of Game-Changers. Plus, she points out, everyones metabolism is different, so what jump-starts you out of a fast may be different from what does the same for your friend.

Also, theres this, per Cording: As soon as you consume enough calories to give your body energy to do anything, that brings you out of that fasting state because your body has been given fuel to work with. Basically, having any amount of calories means you're rolling the dice with leaving your fasting state.

Again, fasting by definition means youre not having food, so this is really more about what you can drink. That includes:

Some people will drink chicken broth or bone broth, or add MCT oil, ghee, or coconut oil to their coffee during a fast, but all of these will break your fast, Cording notes. Broth is kind of surprising, but Cording points out that bone broth in particular has plenty of protein. What can happen is, when you consume the broth, your body uses the amino acids as fuel and then youre not longer in the fasting state, she says.

This is slightly tricky. Vitamins and minerals have no calories in themit's the stuff companies put with the vitamins that have calories, Keatley says. Usually salt, potassium, and various sugars are used to bind with the vitamins and minerals as a delivery system, he says, adding that reviewing the ingredient list on your multivitamin is the only way to know for sure. In general, most vitamins have between seven to 10 calories each, although gummies have more due to their sugar content, Keatley says.

Theres also this to consider: If youre taking a fat soluble vitamin like vitamin D, youll really want to have it with food, because its absorbed better in your body with fat, Cording points out.

Overall, Cording says its better to try to take supplements during your non-fasting state, just to be safe.

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Time to break your fast? Go into it gently and choose wisely. Eating a bunch of food thats high in carbs and sugar in a short period of time wont make you feel great, Cording says. If you drop a big load of carbohydrates into your bloodstream on an empty stomach, youre going to feel uncomfortable, she says. It could set you up for glycemic instability throughout the day, causing problems with energy levels and appetite control. It could work against you.

Its easy to overeat when you break a fast (because, hello, you're hungry!), but planning out what youll do when you eat again can help. If you're going to give this diet a try plan, plan, plan, and cater it to your life, Keatley says.

Cording recommends starting with something on the smaller side that also has a good amount of fat, like nuts and seeds, which she calls a good starting place. For example, you can have a handful of almonds while you make a bigger meal to ease your stomach into eating again.

Since you only have so much time in your day to fit in healthy foods, Keatley says it's best to focus on nutritious options. I would recommend a complete protein that has healthy fats and is loaded with vitamins and minerals, like eggs, he says. You still need to get about 25 to 35 grams of fiber in your system, so having high fiber products as well such as beans, legumes, and anything ending in -berry should be on the plate. Healthy oils like avocado and olive oil can also give you energy, he says.

Then, Keatley recommends that you give yourself a few hours break and go again with the same formula but different foods.

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What Breaks A Fast When Intermittent Fasting? What To Eat, Avoid - Women's Health

It is no secret that overweight affects almost every third Romanian. In order to find out what really stands behind the famous StockholmDiet.com and whether it is really possible to lose weight easily and quickly, we asked Rzvan (49) from Bucharest to try it himself. Rzvan is still amazed at the results he has achieved - he has lost 20 kilograms of excess weight quickly and effortlessly

What was your previous weight loss experience?

I just pretended that being overweight was not a problem. I reassured myself that men never look fat, that they are curvy (laughs). I ate the usual greasy, floury and sugary dishes and recklessly continued to gain weight. It seemed to me that eating healthy means eating tastelessly, but I like to eat well!

Why did you decide to lose weight now?

I was already getting used to my "typical" look, but the overweight started to disturb my health when running and doing sports. It was angry on myself and hated my big belly! I gave myself the command to "lose weight" and started looking for recommendations for a good diet with a professional service.

How did you find out about the StockholmDiet.com?

The Stockholm diet had been tried by a well-known doctor of mine, who was very satisfied with the result. He advised me to try it too.

Click here - StockholmShape.com - healthy eating and beautiful body without leaving home

How did the dieting process go?

I completed a free test to answer questions about my previous eating habits and health. Soon I received my online diet plan and started to follow it without hesitation.

I noticed that the weight gradually decreased, but I kept in mind the possibility that it could return any day. The suspicions vanished on the 7th day in the diet, when I realized that I had already lost 6 kilograms. I decided to continue because the weight dropped well and it gave me satisfaction! In a short time, I have lost a total of 20 kilograms and regained the joy of running. I no longer have to carry a heavy fat "belt" and my whole body has become lighter. Now I have a completely different view of living!

What would you recommend to other people who also want to lose weight?

Take the StockholmDiet.com as a service to yourself and just try it for a few days. Families are happier: men and women turn into a slim and powerful people. I think each of us deserves this feeling!

This is not another diet - this is your year's best decision to live better - without extra weight.START HERE AND NOW WITH A FREE TEST!

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(P) The most popular diet in Romania: Here's how it went for Rzvan, aged 49 & 20 kg overweight - Romania-Insider.com

The weight loss journey is never an easy one. You need to focus on multiple aspects like exercising, having restricted diet plans and controlling your urge of overeating. When you are looking for weight loss supplements, herbal juices are quite popular in the market. Made from a variety of ingredients like fruits and vegetables, these juices will help you lose weight or burn fat quickly. With a variety of weight loss juices available online, you can easily choose the right one for you based on your flavour preferences according to the ingredients.

To help you lose weight quickly and effectively, we have a list of some of the most popular weight loss juices available online in India. Have a look at this list and go for the weight loss juice that fits in your budget.

350 ml of this vinegar is available for just Rs 151 after discount.

You can buy a 1-litre pack of this juice for just Rs 217 after discount here.

You can have this juice twice a day or as directed by your physician to gain the benefits of these healthy ingredients. Get this juice here.

Make sure that you refrigerate this bottle of juice after opening the lid. Get this juice here.

Since this vinegar is free from sulphates, parabens and other harmful ingredients, you need not think too much before adding it to your diet plan. You can buy this vinegar here.

You can buy this juice for just Rs 500 after discount here.

This juice is ready to drink and is free from refined sugar. You can buy this pack of weight management juices here.

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Weight loss juice: 8 Herbal juices that you can add to your diet plan - Times of India

I'm roughly 64 kg at the moment. I work from home so I don't do much exercise or get much time to exercise. How much weight is healthy to lose per week to get to 55 kg?

If you're looking to lose weight 0.5 kg to 1 kg a week is considered healthy. Losing large amounts of weight quickly can increase your risk of putting the weight back on again, and more, so losing weight steadily is generally recommended. You can do this by cutting out refined carbohydrates such as white flour products and sugar, ensuring you have protein with every meal, healthy fats such as oily fish, avocado and olive oil and filling half of your plate with non-starchy vegetables such as greens and salad vegetables. Although you don't have much time to exercise try to go for a brisk walk for 20-30 minutes a day, which will help weight loss as well as promote good health.

I recently had major surgery and was left so weak and without any nutritional help. I am looking for some help to get my body back on track.

Wed suggest foods rich in nutrients to help your body to recover. Specifically, you need foods rich in protein, calcium, vitamins C, B, D, magnesium, manganese and zinc. So, this means including lots of fish, lean meat, eggs, nuts, and seeds for added protein, vitamins and minerals, plus green vegetables and fruit. Perhaps in addition you could consider taking a multi vitamin and mineral supplement, if you are not on any medication to boost your intake. If you are on medication, speak to your doctor before taking nutritional supplements. Avoid fizzy drinks and other high sugar foods.

What are the best foods to eat before and after working out?

Before working out, fast release carbohydrates will help you out to obtain the energy your muscles need. You can drink home-made orange juice with fresh (e.g. bananas) or desiccated fruits (e.g. raisins). Another option would be white bread sandwiches with fat-free cream cheese. Fat would not help you at this stage. Therefore, in case you drink milk, choose skimmed and lactose-free milk. After working out, a combination of fast release carbohydrates (similar to the ones mentioned above) and protein (fat-free yoghurt, skimmed lactose-free milk, cottage cheese) will be ideal to refill you glycogen deposits and also promote the muscle formation.

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ASK A NUTRITIONIST | EXPERT ADVICE - MAG THE WEEKLY - Mag The Weekly Magazine

For as long as I can remember, I've driven myself over the edge trying to bring my weight down.

As a petite woman who is barely five feet tall, even the slightest uptick is visible on my tiny frame. I have always been very conscious of looking plump, which acquaintances don't fail to point out. "Oh you look lovely, but a bit chubbier than before," they say nonchalantly while sipping their coffee.

I hated every minute of it. People talk about feeling a great adrenaline rush from the gym, but I felt the opposite. I felt suffocated, as if someone was sitting on my chest. I have always felt like your body knows when you hate something, and so mine remained defiant. It wouldn't shed any pounds, no matter how hard I tried. It knew I hated going to the gym. I wanted to scream at it.

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I obsessed over their Instagram feeds and sent screenshots to my friends. "Will he still want to date me if I don't have a thigh gap like that?" I asked them. A small waist, flat tummy, big booty and a thigh gap: that's what I was aiming for.

Instead of monitoring my food habits or dieting, I started going for runs for the sake of sanity. This time, weight loss was not a motive: I had never been able to bring my weight down before, so I finally stopped focusing on it. Sometimes, I didn't even run, but walked endlessly at a languid pace, taking in the surroundings and allowing myself to breathe as the world crumbled in the wake of coronavirus. It helped clear my mind, and I was hooked on it.

I focused on not caring about a number, and ate whatever I wanted without feeling guilty. Getting through the day was hard enough, and I didn't have it in me to obsess about an ideal body anymore. It feels sad now, remembering how I equated my self-worth with a number. I judged myself and let myself wallow in self-loathing, even though I was perfectly healthy.

No matter how hard I tried to push past it, deep down, I refused to believe that my body would change as I got older. I still wanted to be able to say in a cooing voice, "I don't have a diet or a work-out routine, it's just natural." But nothing I was doing to my body these last few years was natural.

My pandemic experience taught me to respect, not punish, my body. I started loving my body, even if that meant not having a thigh gap or a tiny waist. I still go for runs - not because I want to lose weight, but because I want to remain healthy and feel relaxed. At the end of the day, it's about listening to your body and respecting its likes and dislikes.

It's been constantly raining where I am, and I haven't gone for a run in about a week. But I am not losing my mind over it, or worrying about putting on "quarantine pounds." The batteries of my new scale ran out again last month, and I haven't felt an urge to replace them anytime soon. I don't know my weight, but I know that no matter what, I am not scared of it anymore.

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After years of dieting, I finally stopped obsessing over my weight - and lost 20 pounds - Business Insider India

Foods with a high glycemic index (GI) raise blood sugar quickly and may cause health issues if someone eats too many of them. Eating a low GI diet may help to prevent and manage diabetes and cardiovascular disease. A person may also manage their weight with a low GI diet as part of an overall healthful eating approach.

This article explains what the GI is, and which foods are high and low GI items. It also outlines the benefits of a low GI diet and gives an example of a low GI meal plan.

The glycemic index (GI) is a measurement that ranks foods containing carbohydrates according to how much they affect someones blood sugar. The International Organization for Standardization (ISO) rank foods from 1100 and use pure glucose, with a GI of 100, as a reference.

The Glycemic Index Foundation (GIF) classify the GI of foods as either low, medium, or high:

The American Diabetes Association provide a list of common foods and their GI. They note that some sources use white bread as a reference point instead of pure glucose.

Glycemic load (GL) is another measurement that some experts believe gives a more realistic picture of how foods affect blood sugar. GL considers the amount of carbohydrate in a portion of food, as well as its GI.

People can use the glycemic index to help them choose healthful foods and monitor how much sugar and carbohydrates they eat. This approach can help someone manage their weight or a health condition such as diabetes.

The GIF explain that several factors influence how fast a particular food raises someones blood sugar. These factors can include:

Generally speaking, refined and processed carbohydrates metabolize into glucose more quickly. Foods with fiber, protein, and fats release glucose more slowly, so they have a lower GI. Longer cooking times can break foods down, which means that someone consuming those foods absorbs glucose quicker.

Someone who wants to manage their weight or diabetes can find out the GI of foods from the International Tables of Glycemic Index and Glycemic Load Values. According to the table, the following foods are high in GI:

People following a low GI diet can eat foods with a medium GI of 5669, but less frequently than low GI foods. Food with a medium GI includes rye bread and raisin bran cereal.

High GI foods tend to spike a persons blood sugar, causing their body to produce more insulin. After insulin shunts glucose into cells, a persons blood glucose can drop, leaving them feeling low in energy or mood.

Besides those short-term effects, dysregulated blood glucose can have longer-term health effects such as insulin resistance and diabetes.

According to the International Carbohydrate Quality Consortium (ICQC), there is a consensus that diets low in GI and GL are relevant to the prevention and management of diabetes, coronary heart disease, cancer, and probably obesity.

Research suggests that a low GI diet may be beneficial and help prevent some health issues.

Being aware of the GI of foods may help people control their blood sugar and prevent or delay complications relating to diabetes. Research suggests that low GI diets may help people with diabetes lower their blood sugar levels.

A 2019 review notes that low GI diets can reduce long-term markers of blood sugar control, body weight, and fasting blood sugar levels in people with prediabetes or diabetes.

A low GI diet may also help with gestational diabetes. This is a condition where someone develops high blood sugar while pregnant, which usually resolves after they give birth.

A 2016 meta-analysis suggests that for people with gestational diabetes, eating a low GI diet may reduce the risk of macrosomia. This is a condition that results in larger-than-average babies, which can lead to numerous short- and long-term complications for both the person giving birth and the baby.

A 2014 study suggests that in addition to controlling glucose and insulin metabolism, a low GI and energy-restricted diet may also help to reduce body weight.

High GI foods may also affect mood and energy. A 2016 study indicated that among healthy weight and adults with overweight, eating a high GL diet resulted in a 38% higher likelihood of depressive symptoms and a 26% higher score for fatigue and inertia.

A 2019 meta-analysis indicates a relationship between high GI and GL diets and coronary heart disease. Another 2019 meta-analysis notes an association between a high GI diet and colorectal, bladder, and kidney cancers.

The following are examples of meal options for someone following a low GI meal plan:

Some low GI breakfast options may include:

Low GI lunch options can include:

Low GI dinner options can include:

Low GI snack options can include:

When planning meals it may prove useful to count carbs. By managing carbs using the GI, people may be able to better control their blood sugar levels.

A person may find following a low GI diet somewhat complicated. A person needs to know the GI of all the foods on their plate, which can prove problematic when a meal has many ingredients. Following a low GI diet can limit what options someone has when eating out in restaurants.

A person also needs to consider the amount of fiber, fats, and protein in a meal to see how much the meal as a whole may affect their blood glucose.

A 2015 study advises that people need to consider low GL and GI in the context of overall healthful eating. According to a 2018 review, fiber and whole grains are essential components of a healthful diet and may predict health outcomes better than GI.

Therefore it may be more important for people to be conscious of the GI of foods while maintaining a balanced and healthful diet.

A person may want to follow a low GI diet to manage their weight or health condition. To do so, they can find out the GI of foods and make a meal plan. A person should also consider other aspects of a balanced and healthful diet, such as fiber and whole grains, in that planning.

Low GI diets may be beneficial for preventing and managing insulin resistance, diabetes, and cardiovascular disease. Planning a low GI diet is potentially complex, however, so a person might consider enlisting the advice of a registered dietitian.

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What are high glycemic index foods and how to avoid them - Medical News Today

Software engineer James Mitchell said he had always been overweight and enjoyed tucking into food. Even as a child, he had no interest when he was sent to see experts and found ways to trick them into believing he had lost weight.

He said: The first week I would go in and fill my pockets with stones, keys, coins, everything. I would get on the scales and they would say I had put weight on. The next week I would take things out of my pockets and lose a bit.

I wasnt changing what I was eating. My mum was giving me money for healthy food and I was going to the chippy nearly every day.

What other people said or did didnt really matter to me. I was just who I was.

But something changed in April 2019 and he decided it was finally time to make an effort to slim down.

James, who lives in Standish, said: In my head I was absolutely fine. In my brain, I was fat and I was happy being like that.

If I look back now, things werent right for a long time. I got problems with my feet being sore. I would go to the hospital and they would say I was carrying a lot of weight and I would just say okay.

I went on an all-inclusive holiday to Egypt and had a great time. I ate what I wanted, I drank what I wanted, I did what I wanted.

I came home and thought I would walk the dogs. I thought I would go for the usual walk of one kilometre out and one kilometre back, just a quick one. I got about 500 metres and thought I was going to collapse and die. I was sweating, I was having trouble breathing and I had to go home.

James went home and decided to throw away all the rubbish in his house, such as cakes, biscuits and sweets.

He went to buy healthier food and then started to look online for a diet that would fit into his life and help him to lose weight.

James, who then weighed 29st 13lb, chose the 1:1 diet Cambridge Weight Plan, which involved meal replacement products and support from a consultant.

He said: A lot of people say they dont think they could cope on milkshakes, but there are a wide range of products.

For me, when I was on plan, I would have a milkshake for breakfast, soup for lunch, a savoury meal in the evening and a chocolate bar for pudding.

It was a far cry from the food he was eating before, which included three takeaways a week, two litres of fizzy pop every day and fish and chips every Friday.

James, 41, was determined to stick to the diet and the weight quickly came off, losing four stone in the first few months.

He also became more active, increasing his daily dog walks to 5km and eventually joining a gym.

James managed to reach his goal weight of 13st 13lb - a loss of 16st - in just 14 months and says he now feels great.

Its things you dont even notice, he said. I live in a three-storey house and if one of the dogs goes to the top storey, before I would have been out of breath by the time I got there. Now, I can run up the two flights of stairs without being out of breath to chase him back down.

I can do stuff now that I could never have imagined.

His weight loss has led to work colleagues he has known for years failing to recognise him and he was shortlisted for a Man of the Year award at Cambridge Weight Plans annual convention.

He said: It was an absolute shock to be honest. I didnt do it to be shortlisted for Man of the Year.

James is determined to keep his new figure and is now helping other people to lose weight following the same plan.

He said: Im starting to help people who want to lose weight now and have become a consultant.

I have done it and know how hard it is to do - or not so hard if your mind is in it.

Thanks for reading. If you value what we do and are able to support us, a digital subscription is just 1 for your first month. Try us today by clicking here

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Amazing transformation of Wigan man who used to weigh nearly 30 stone - Wigan Today

A WOMAN has told how her momentous weight loss eventually lead her to an attempted suicide after she developped an eating disorder.

Back in 2011 Emma Sealey, 41, from Redditch, tipped the scales at 29st and was a size 32, and was warned by doctors that she faced an early grave if she didnt lose weight.

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Just 19 months later Emma had lost 20st after following the Cambridge Weight Plan and won its Meritorious Award in 2012.

But while Emma was initially thrilled with her new size 8 physique she says that she quickly began struggling with mental illness.

Speaking to the Mirror, she explained: I lived like a recluse and felt like a prisoner in my own body. My self-esteem suffered to the point where I self-harmed and even attempted suicide.

Emma says that she in no way blamed the Cambridge Weight Plan for her struggles but says she was left with serious self-confidence issues after she was left with folds of sagging skin due to the weight loss.

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Emma was told that she was not eligible for surgery on the NHS because it was a cosmetic issue.

Struggling with depression, Emma began drinking to cope before developing bulimia which saw her compulsively weighing herself everyday.

The self-harm started then too Emma said.

If no ones going to help me get the skin off, Ill do it myself, I told my boyfriend, holding a breadknife over my stomach.

Her partner would always stop her, but Emmas dark thoughts got progressively worse.

If no ones going to help me get the skin off, Ill do it myself, I told my boyfriend, holding a breadknife over my stomach

It came to a head one night when Id been drinking. Sitting on the windowsill in my bedroom ready to jump, I kept muttering, Nobody loves me.

Emmas boyfriend woke up and grabbed her arm to pull her back in, but as he did so she fell out and fractured her spine in two places.

Following the incident, Emma visited a therapist and began taking antidepressants.

She also found comfort eating seeing her gain six stone.

Emma has began dieting again, but wants to warn others about being realistic about losing weight - and to get help if they need it.

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AndBritain's most tattooed woman has revealed what she looks like with her ink covered up.

Plus this woman says thatTinder won't verify her because she can't straighten her hands.

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I lost 20st at first it made me happy, then I threw myself from a window - The Sun

The Week

"In just a few weeks, lawsuits and legal threats from a pair of obscure election technology companies have achieved what years of advertising boycotts, public pressure campaigns, and liberal outrage could not: curbing the flow of misinformation in right-wing media," Michael Grynbaum writes at The New York Times. Dominion Voting Systems has sued Rudy Giuliani and Sydney Powell for defamation, seeking $1.3 billion in damages, and has threatened to sue Fox News and other conservative media outlets. Rival voting technology firm Smartmatic sued Fox News for $2.7 billion. CNN's Brian Stelter asked Dominion spokesman Michael Steel about the lawsuits on Sunday, including if any new ones are imminent. "I'm not here to make news on that front, but let me say this: Mike Lindell is begging to be sued, and at some point, we may well oblige him," Steel said. Lindell, the CEO of MyPillow, paid for three hours of airtime Friday on One America News Network to broadcast a show he produced about his voting conspiracy theories. OANN kicked it off with an extraordinary disclaimer. Lindell tweeted Saturday night that he might sue Dominion, a threat Steel laughed off on CNN. Steel, a former spokesman for House Speakers Paul Ryan (R-Wis.) and John Boehner (R-Ohio), also said Dominion suing Fox News is "definitely a possibility." A media law professor, Lynn Oberlander, told Stelter that the disclaimers Fox News, Newsmax, OANN, and other outlets have been showing about vote fraud claims might actually protect them from the defamation lawsuits. They are "not the typical playbook for right-wing media, which prides itself on pugilism and delights in ignoring the liberals who have long complained about its content," Grynbaum writes. But like it or not, "litigation represents a new front in the war against misinformation, a scourge that has reshaped American politics, deprived citizens of common facts, and paved the way for the deadly Jan. 6 attack on the Capitol." Defamation lawsuits "shouldn't be the way to govern speech in our country," attorney Roberta Kaplan told the Times. "It's not an efficient or productive way to promote truth-telling or quality journalistic standards through litigating in court. But I think it's gotten to the point where the problem is so bad right now there's virtually no other way to do it." Fox News said in a statement it's "proud of our 2020 election coverage and will vigorously defend" itself against Smartmatic's "meritless lawsuit." More stories from theweek.com5 brutally funny cartoons about America's bungled vaccine rolloutRep. Adam Kinzinger tells his fellow Republicans convicting Trump is 'necessary to save America'Former Nixon Library director suggests Biden ignores Trump's impeachment trial at America's peril

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Different Approach To Weight Loss // Absolute Beauty Solutions - Yahoo News

We all know that exercising is a great way to improve mood as during workouts, our bodies release serotonin, the 'happiness hormone'. You are probably also aware that having a healthy, balanced diet can help you lose weight and boost metabolism too. But what you might know is that you can reduce stress and improve mood by eating the right type of food. Is it possible to eat yourself happy?

Few people are likely to turn to diet and nutrition as a way to combat poor mood. The link between mental health and nutrition is well underestimated, however increasing evidence suggests that good nutrition can significantly support mental health. The food we eat can impact a number of mechanisms involving neurotransmitters, hormones and other biological processes in the body.

To help us better understand the effects of our diet on our mental health, we asked James Collier, Head of Sustainable Nutrition and co-founder at Huel, to explain the ways in which food affect our mood and how we can use this knowledge to take better care of ourselves.

(Image credit: Getty Images)

Most importantly, why do we get hungry? Biology lesson time!

There are two hormones that play a major role in when and how much we eat: leptin and ghrelin. A research paper published in 2006 in Obesity Review tells us that "Leptin is a mediator of long-term regulation of energy balance, suppressing food intake and thereby inducing weight loss. Ghrelin on the other hand is a fast-acting hormone, seemingly playing a role in meal initiation."

Basically, the body produces ghrelin to make you hungry and leptin when it's time to stop eating. It's important to understand that ghrelin is a signal hormone and it activates in regular intervals to remind you to eat. It is essential for us to eat and the body secretes ghrelin when you usually have food. It doesn't mean you need to eat straight away: ghrelin levels drop after a while, regardless if you have food or not. This is why you can feel really hungry but not eat and when you actually get around to eat, you aren't hungry anymore.

Leptin has an opposite effect to ghrelin: it signals when the system is 'full' so you stop eating. Leptin signals are slightly delayed so it is beneficial to eat slower to allow the body to react to nutrients.

Another hormone to mention here is dopamine. Dopamine is a neurotransmitter that gives rise to positive feelings of pleasure. As James explains, "Dopamine causes us to seek pleasure and start hunting for food, which these days, when food is available in abundance, means running to the snack cupboard for a chocolate biscuit.

Not only this", he adds, "but dopamine causes our brain to remember how pleasurable the chocolate biscuit was, causing us to want to eat it again and ultimately chasing foods that give us the highest dopamine surge. Thats why, when we feel stressed or sad, we seek foods that will give us the most pleasure and comfort eat.

James top tip: Try incorporating turmeric into your diet, such as in curries or even a latte. Its active ingredient, curcumin, has been found to increase levels of dopamine. And if you are finding yourself reaching for the biscuits too often as your body tries to chase down a dopamine surge, then it is worth relooking at what youre eating more generally in the day. Opting for satiating foods at lunchtime will help keep ghrelin, the hunger hormone, at bay.

We already mentioned serotonin earlier and it's time to return to the subject of the 'happiness hormone'. According to hormone.org, "Serotonin is the key hormone that stabilizes our mood, feelings of wellbeing, and happiness" but "Serotonin also helps with sleeping, eating, and digestion."

Its possible for some of us to have lower levels of serotonin, due to aspects such as our genetic makeup or adverse life events, however good nutrition can be beneficial in increasing serotonin levels and stabilising moods", James says, "Foods rich in omega-3 fats, low-GI carbs and soluble fibre have been shown to increase serotonin levels. "

GI refers to 'glycemic index' and "it shows how quickly each food affects your blood sugar (glucose) level when that food is eaten on its own", as defined by the NHS. High-GI food 'spikes' blood insulin levels and are generally recommended to reduce the amount of these in the diet. Low-GI foods are a different story.

As James explains, low GI foods will give you sustained energy and stabilise your mood throughout the day, rather than high GI foods (like cakes and sweets) which will make both your energy and mood crash. Recent evidence has also found that most of the serotonin in our bodies is produced in the nervous system, such as that of the intestines. This is partly linked to the gut microbiome, so looking after this with soluble prebiotic fibres and probiotics could have a bigger impact on your happiness than you may think.

Jamess top tip: For a hit of omega-3 fat, low-GI carbs and soluble prebiotic fibre in one meal, try a mix of chia seed and oat porridge for breakfast, or salmon, lentils and green beans for dinner.

(Image credit: Getty Images)

As well as hormones, certain micronutrients can a significant impact on how we feel and think. One of these is magnesium, and as James explains, "its main function in the body is energy regulation, muscle and nerve function. However, there is some evidence to suggest it plays a role in regulating stress too. Low levels have also been associated with anxiety, whilst those who have been found to supplement with magnesium have shown mood stabilising effects."

Interestingly, a study called "Anxiety and stress among science students. Study of calcium and magnesium alterations," published in 2006, found that students undergoing stressful exam conditions had increased amounts of magnesium in their urine, suggesting that magnesium plays a role in the bodys stress response and levels are ultimately left lower. "Scientists agree more research is needed, but as dietary intake of magnesium has been shown to be insufficient in Western populations, theres no harm in upping our intake, Jason concludes.

Jamess top tip: The Recommended Dietary Allowance for magnesium in the United KIngdom is 300 mg for men and 270 mg for women. A 50-gram serving of spinach contains around 40 mg of magnesium and one avocado provides 58 mg.

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This is part of T3's Fit for 2021 programme, which will be running throughout 2021 to get everyone fit and healthy. We aim to bring you tips on diet, lifestyle and exercise that will help you shape up for what is certain to be a challenging year for many. One thing we can guarantee: it WILL be better than last year. And hopefully we'll help you get the most out of it.

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Eat yourself happy: Nutritionist explains how eating right can reduce stress, improve mood and more - T3