People with diabetes may wish to fast for dietary, medical, or religious reasons. Advance planning with a health care professional may reduce complications.

When Martin M. Grajower, MD, encountered patients with diabetes through his clinical practice who were committed to fasting for religious and other reasons, he was inspired to support them in finding ways to fast safely. Here, he discusses strategies that can help people with diabetes avoid health complications while fasting.

Q: What is a fast?

A: A fast is any defined period of time in which someone chooses not to eat. That could be six hours, eight hours, or 24 hours or more. A fast can mean no intake of food, or it can mean nothing at all by mouth, including no liquids.

Q: Why do people with diabetes fast?

A: People with diabetes fast for a variety of reasons, just like people without diabetes do. Most commonly today, people fast for dietary reasons. They want to lose weight, and so they may engage in calorie restriction by means of intermittent fasting.

People also fast for spiritual or religious reasons. For example, various religious practices call for fasting over a 24-hour period, over a certain number of hours per day for an entire month, or for one day a month throughout the year, or on some other schedule.

People may also fast because they have been told to do so before going into surgery. For example, sometimes people are told to eat nothing after midnight, but their surgery may not be until 3 oclock in the afternoon the next day, so thats a 15-hour fast. Some people going in for procedures, such as a bowel procedure, may be told to consume only liquids for 24 hours, which is also a form of fasting.

Q: What are the risks from fasting for people with diabetes?

A: Hypoglycemia is the number one risk. Hyperglycemia can also become an issue because people will cut back on their diabetes medicine, especially if theyre on insulin, to avoid hypoglycemia. But if they cut back too much, then their blood glucose will go too high and theyre at risk of hyperglycemia, and even potentially diabetic ketoacidosis.

Dehydration is another risk and depends on the nature of the fast. If its a complete fast where the person fasting cant take in liquids or has been instructed not to take anything orally to prepare for surgery, then dehydration becomes a major risk. The dehydration could be due to not drinking or because some diabetes medicines, such as the SGLT-2 inhibitors and diuretic medicines, induce diuresis. Furthermore, hyperglycemia induces diuresis.

Q: How do the different types of diabetes affect fasting risks?

A: People with type 1 diabetes are at greater risk when fasting compared to people with type 2 diabetes, because they are on insulin. The amount of insulin they take when fasting needs to be adjusted. If they dont cut back enough, they risk hypoglycemia, but if it is cut back too much, they can develop hyperglycemia. People with type 1 diabetes also face increased risk of dehydration and diabetic ketoacidosis, compared to people with type 2 diabetes. However, there are more people with type 2 diabetes, so at the population level there are more people at risk when fasting.

For women with gestational diabetes, if theyre not on medicine, especially if theyre not on insulin, fasting is the best insulin sensitizer that we have. So, I never hesitate to let women with gestational diabetes restrict calories for a short period. Pregnant women do have to factor in the risk of dehydration, taking into consideration their blood pressure and any edema.For women with gestational diabetes who wish to partake in the longer fasting regimen of certain religious practices, thats a separate discussion.

Q: What challenges does intermittent fasting pose for people with diabetes?

A: There are two types of intermittent fasting. Theres the type that you do every dayfor example, every day you eat for only eight hours during the day. I don't necessarily recommend it, but I have no problem with a person with diabetes following this eating pattern, because they're doing the same thing every day and you can just adjust their medications accordingly. The intermittent fasting where you fast two days a week or every other day is more problematic because it can become very complicated to adjust the medication. It can be done, but it requires the time and the expertise of the physician and it requires the compliance of the patient. So, I don't recommend patients do it on their own, but it can be done safely under medical supervision.

Q: What is your approach with patients who wish to fast for religious or spiritual reasons?

A: I became interested in this subject because of a couple of patients. A member of my religious community went to the rabbi and said, Last year my doctor said anyone with diabetes shouldnt fast, but I did anyway, on my own, and my sugar dropped low. So, what do I do this year? The rabbi called me up and asked what I should tell him. I found out that the only medicine this person was taking was a sulfonylurea, so I told him to stop taking his medicine 36 hours before Yom Kippur, and he did fine.

I also had an elderly Orthodox Jewish woman as my patient. I said to her, I dont think you should fast on Yom Kippur because youre elderly, youre on heart medicines, and youre on a complicated insulin regimen of three shots a day. She looked me straight in the eye and said, Doctor, I fasted on Yom Kippur in the concentration camps, so dont tell me not to fast now. Im going to fast with or without your help, but Im going to fast.

This was a powerful lesson. The determination to fast is found not just in the Jewish religion, but also in the Muslim faith. People hold Ramadan to be a very holy time, and theyre going to fast either with or without their doctors help. People of other faiths or who adhere to other spiritual or meditative traditions fast as well. Thats why I've become a very big proponent of allowing people with diabetes to fast, but under medical supervision.

Its our obligation as health care professionals to adapt diabetes to our patients religious beliefs. I did my fellowship under Dr. Harold Rifkin, who co-wrote the first textbook on diabetes. He taught me that you need to adjust the management of diabetes to the patients lifestyle, not the other way around.

I really think nurse practitioners and nutritionists could take the lead on this, because doctors unfortunately dont always have the time. If you have patients who are Jewish, Muslim, or a member of the Church of the Latter-day Saints, you can ask, Do you fast for religious reasons? And if they do, talk with them about how theyre going to manage it. Because if you dont ask the question, patients will do it on their own, and thats when theyre going to run into problems.

Q: What are the concerns when people must fast prior to surgery?

A: The major concerns are hypoglycemia and dehydration, both of which can be avoided by adjustment of medication and scheduling the surgery, for early in the day when possible.

Q: How do you help manage the patient who wants to fast?

A: Health care professionals need to consider the pharmacodynamics (mechanism of action) and pharmacokinetics (the onset and duration of action) of the diabetes medicine a patient is on. How long does the medicine work? How long does it stay in the system? Does the medicine increase hypoglycemia risk or is its action glucose dependent?

Sulfonylureas, the short-acting meglitinides, and insulin, are associated with hypoglycemia. The sulfonylureas have a 24- or 36-hour duration of action, so those need to be stopped at least 24 and preferably 36 hours before the patient is going to fast. Meglitinide and Nateglinide generally are taken three times a day before each meal because it has a duration of action of only 4-6 hours. Patients should not take a glinide medicine if theyre not eating or if theyre not going to eat carbohydrates.

Insulin requires a major adjustment, so the health care professional should understand the duration of action for the kind of insulin that the patient is on. For example, certain long-acting insulins are taken every day and have a duration of action of 36 to 42 hours. If a patient takes insulin on Monday, the effect is going to last until Wednesday. If I have a patient with this kind of insulin going in for a medical procedure on Tuesday, I advise him or her to reduce their dose of insulin on Sunday, two days prior, as well as on Monday, one day prior. I provide detailed instructions on how much to reduce the dosage, as described in the article on medication adjustment referenced below.

The older NPH (isophane) insulin has a duration of action of about 12 to 16 hours, and other forms of long-acting insulins have a duration of between 16 and 24 hours. For these medicines, you would have to help the patient adjust dosages mostly the day before the procedure.

Metformin, pioglitazone, and DPP-4 inhibitors rarely cause hypoglycemia, so health care professionals dont have to adjust them. But the patient should not take it on the day of fasting if its a 24-hour fast. With patients doing intermittent fasting, where they are eating during 8 hours of the day and going on a 16-hour fast, I dont tell them to stop taking the medicine, because they rarely cause hypoglycemia, and the medicine should be in their system for those 6 or 8 hours while they are eating to prevent hyperglycemia.

Q: What about dehydration concerns?

A: As far as dehydration goes, it really depends on the kind of fast. With intermittent fasting, fluid intake is never restricted; just calories are restricted. So, people with diabetes can drink water, diet soda, tea, or black coffee without hesitating, and dehydration should generally not be an issue. However, patients who normally get a lot of their liquids from foods like soups, shakes, jello, and yogurt may not realize that three-quarters of their fluid intake is really coming through food. Even if they drink as much while fasting as they do at other times, they will not be consuming enough liquid and they could run into a problem with dehydration.

Health care professionals also need to keep in mind that the SGLT-2s, besides lowering blood sugar, have a diuretic effect. Both aspects of the medicine must be considered when adjusting the dosages. I generally will stop the SGLT-2 two days before a patient begins a fast because of the dehydration aspect.

Health care professionals should also consider other medicines the patient is on, especially diuretics. These may also require adjusting. We also keep in mind the patients other medical conditions. A patient who has had a heart attack or a stroke within the last three months is at increased risk from dehydration and the resultant drop in blood pressure. If the patient becomes hypotensive from dehydration, this could lead to another heart attack or another stroke.

If A1C is not controlled, the patient is also at increased risk for dehydration, because glucose in the urine acts as a diuretic. If a patient has an A1C of 9 or greater, I will strongly discourage fasting due to the risk of dehydration from the high blood sugar or, if the patient has type 1 diabetes, the risk of going into diabetic ketoacidosis.

A patient who is running any fever in the last week or so should not be fasting, again because of the risk of dehydration resulting from fluid loss due to sweating. Health care professionals need to be conscious of these other issues before going ahead and giving a blanket recommendation regarding fasting.

Q: How do you advise patients regarding glucose monitoring during a fast?

A: Patients who are on insulin and fasting should do even more frequent glucose monitoring than usual until they get a sense of the safety of their revised insulin regimen. For example, the patient on a long-acting insulin who decides to intermittently fast two days a week, with the help of a health care professional, should adjust the insulin the day before the start of the fast. Then over the first two or three fasting periods, the patient should check glucose levels even more frequently than normal, until it can be established that the lower dose of insulin is correct. Subsequently, the normal frequency of testing can be resumed.

Someone whos not on a sulfonylurea or insulin doesnt have to test any more frequently than normal because the risk of hypoglycemia is extremely low.

Note: For detailed guidelines on medication adjustment and other considerations while fasting with diabetes, see the articles listed at the end of this interview.

Q: Do you have any other tips for helping patients with diabetes manage fasting?

A: At the time of a patients pre-fast visit, I write down all my instructions. I hand the patient a copy (to avoid misunderstandings), and I keep a copy in the patients chart. In the instructions, I put down medication adjustments, how often to check blood glucose readings, and what to do if the blood glucose reading goes above or below a certain specific number (individualized for the patient depending on age, the presence of hypoglycemia unawareness, and comorbid conditions). Soon after the fast, either at the next visit or via a follow-up telephone call, I ask the patient how he or she did. I make a note of that in the chart. The next time the fasting observance comes around, I look back at my previous note in the chart. If the patient did well, I simply make a photocopy and say, Here are your instructions. And for me, instead of spending 10 minutes, now it takes only 30 seconds.

Also, on the occasion when Ive told patients that I dont think they should be fasting, I ask permission to discuss it with their clergy. Youd be surprised how often a patient will let me do that. And then when their religious advisor tells them not to fast, they feel much more comfortable about it.

Guidance on fasting with diabetes by Dr. Grajower and others:

How do you address the subject of fasting with your patients who have diabetes?

More here:
Fasting Safely with Diabetes | NIDDK - National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK)

A healthy-eating plan is crucial for managing diabetes. People with diabetes are advised to stay away from foods that can spike their blood sugar levels such as sugary drinks, refined carbs, trans fat, dried fruits, etc. The best foods for diabetics are those that are low in carb and sugar, and high in fiber, healthy fats, and protein. One of the less popular, but nutritious foods for diabetes is black rice. Ayurveda experts claim that eating black rice can prevent the development of diabetes, cancer, heart disease, and even weight gain. Keep reading to know why you should be adding black rice to your diabetic diet. Also Read - 5 natural food sources of chromium, the nutrient that regulates blood sugar levels and more

Black rice, also known as purple rice or forbidden rice, has been eaten in Asian regions for centuries. Its said that in ancient China, black rice was forbidden for all but royalty. In India, it is commonly grown in the northeastern parts of India. Today this type of rice is gaining popularity across the globe as people discover the numerous health benefits it has to offer. Also Read - High carb, plant-based diets improve blood sugar levels in type 1 diabetes

Black rice is rich in powerful disease-fighting antioxidants, dietary fiber, protein, and iron. This type of rice gets its signature black-purple color from anthocyanins, a group of flavonoid plant pigments that have strong anti-inflammatory, antioxidant, and anticancer effects. Anthocyanins can act against free radicals and help diabetics get protection from cell damage and fight inflammation. Black rice is also rich in fibre, which is digested slowly by the body. This, in turn, helps in the slow release of glucose in the blood, preventing any sudden spikes in blood sugar levels. Fibre keeps you feeling full for longer and helps reduce calorie intake. This helps fight obesity, which is a risk factor for diabetes. Also Read - Add oatmeal and vitamin C-rich foods to your diet to bring down your risk of type 2 diabetes

However, it is advisable to consult your nutritionist or dietitian before adding black rice to your diabetic diet. They can tell you the exact amount of black rice that you can safely include in your daily meals. Besides a healthy-eating plan, diabetics should engage in some physical activity to regulate their symptoms.

Black rice can provide more health benefits than other closely related rice varieties.

Some studies that black rice may help prevent fatty liver disease, most likely due to its high antioxidant content. Excessive fat in your liver can cause liver inflammation, which can damage your liver and create scarring, and even lead to liver failure.

Many of the antioxidants found in black rice have been shown to help protect against heart disease. For example, flavonoids have been associated with a decreased risk of developing and dying from heart disease.

Some research suggests that the antioxidant anthocyanin in black rice can decrease build-up of atherosclerotic plaque in the arteries. The blockage of arteries is a major risk factor for heart attack and a stroke.

Black rice contains high amounts of lutein and zeaxanthin, which can protect your eyes from potentially damaging free radicals. Studies have found that these compounds can help protect the retina by filtering out harmful blue light waves.

Published : August 27, 2020 8:26 pm

Excerpt from:
Why Ayurveda experts are encouraging diabetics to eat black rice? - TheHealthSite

Certain notions regarding nutrition and diet prevail even in the wake of research that suggests they shouldn't. For example, it has long been assumed that females diet and men give little thought to the foods they consume. But many such assumptions no longer hold water.

Recent evidence shows that men diet, too, and many men perhaps spurred on by a recent health crisis or a desire to be as healthy as they can be have taken much more informed and active roles in regard to their diets.

Data from the National Institute of Diabetes and Digestive and Kidney Diseases says around 73.7 percent of men in the United States are considered to be overweight or obese. This may be driving the fact that more than one in three U.S. consumers followed a specific diet or eating pattern in 2018, according to the Annual Food and Health Survey, released by the International Food Information Council Foundation. In 2016, a survey of more that 2,000 adults in the United Kingdom, conducted by the retail analysts Mintel, uncovered that almost half of Brits tried to lose weight in the year prior. However, 42 percent of male respondents and 33 percent of female participants reported being unaware of how many calories they were consuming each day.

As more men take control of their eating habits, these strategies can help them achieve optimal health.

Change the name. Men are often drawn to regimens that will help make them better at sports or increase energy. Referring to such changes as "food plans" or "lifestyle plans" may prove more effective than calling them "diets."

Continue reading here:
Men are increasingly taking health and nutrition seriously - Hanford Sentinel

I like cardio less in my 30s, I think. Its just kind of become less and less of my thing. I like my bigger stature, and as soon as I do too much cardio I get too slim. Its a really tough balance for me, because I like to be strong. I like to at least be able to work out with 315 off my chest bench. As soon as I start slipping from that, I know I need to eat more, I know I need to get back on it. I'm always just trying to be the optimum version of myself, from all angles.

Does working out in the morning help stimulate your creativity for the rest of the day?

I think I would have good ideas if I didn't work out. But it's important for mental health. And the better you feel, the more proactive you can be. When I work out, I feel really good for the day.

Do you take off days?

I try to tell myself to work out every day and then the off days end up just end up happening because of circumstance, because I'm busy or something. But I usually at least end up working out five to six times a week.

In 2012 you suffered a pretty intense neck injury during a tour rehearsal. How did that happen?

I was preparing for my world tour and I slipped during a back tuck. The coach was preparing me to do them back to back to back, and he asked me to do, like, ten of them, and I guess I got tired and bailed on one. Youre not supposed to bail cause if you bail youre fucked. And it was not on mats. We were outside, which is the biggest mistake.

Being healthy probably saved my life. I always was into fitness, partly for vanity and partly just being an athlete at heart, but after the neck injury it was like, damn, I could have really lost my life if I wasnt healthy. So it kicked things into gear. Also, I spent seven months not being able to work out, and when you have something taken away from you, when you get It back, youre, like, Oh, shit, I really just wanna go for gold.

Do you work out with a trainer?

I work out with my cousin, who acts as a trainer. We have this really competitive relationship, so it works well for me. When I work with other trainers, I just don't get the best out of myself. He pushes me hard. When he goes hard Im gonna go harder and vice versa, so it ends up being the best kind of workout. And the most fun.

Last year you posted a video of yourself pulling a car on Instagram. What kinds of workouts do you do when you get bored of cardio or weightlifting?

I like to have fun and do different things, whether it's beach workouts, running football routes. I love boxing. I love pulling shit. Lifting carts, all kinds of like weird things, especially being at home, where I can be a lot more creative. I have an 8-seater golf cart that I do deadlifts with. And I pull a Jeep. Those are more like specialty days, which are even more fun. But I box regularly, and I lift weights every day.

What do you eat to fuel all these sessions?

My diet changes pretty often. I've done everything under the sun. I used to blend my salmon and have a salmon shake. I did all kinds of crazy shit. Sometimes I would literally just eat a bunch of eggs. Eggs and veggies. I went vegan, vegetarian, pescatarian. What works the best for me is when I intermittent fast and just do a high protein diet.

See the original post:
Jason Derulo, Who Drinks Salmon Smoothies and Deadlifts Golf Carts - GQ

Spending more time at home over the past few months has prompted us to take a closer look at our eating habits.

Were interested in adding more plant-based options to our diets; that part were sure of. But its often difficult to know where to start, what to buy at the grocery store, and how to elevate dishes yourself.

Many Canadians have already made the switch to plant-based diets; in fact,BC has the highest share of vegans and vegetarians over any other province in the country.Whether youre transitioning to a new diet, limiting your meat consumption, or curious about how to stock a vegan-friendly pantry, you have options withplant-based alternatives.

The experts at Vancouvers socially conscious plant-based meat company,TMRW Foods, know a thing or two about vegan-friendly cooking, so we asked them to share their top hacks with us.

Shutterstock

After a night of sleep, our bodies need a satisfying breakfast to kickstart the day and give us the energy to go about our morning tasks. While you might assume that a plant-based diet limits your options, but this simply isnt the case.

If anything, those who love to eat big portions can rejoice. Vegan foods are less calorie dense than animal-derived products, so its important to eat a greater volume of food when going plant-based. Thankfully, its easy to stock your pantry and fridge with ingredients that work for all kinds of vegan breakfast recipes.

For a boost of protein in the early AM when you need it most, items like TMRW mince or firm tofu are great to include in something hearty like a breakfast burrito. One thing we love about the TMRW Mince is that it cooks quickly and caramelizes in the pan ideal for mornings when youre short on time but still want something delicious and satisfying.

To achieve that quintessential breakfast flavour in your burrito, a great tip is to add nutritional yeast (its high in B vitamins and adds an almost cheesy finish), and black Himalayan salt(it contains trace minerals like sulphur, making it great for creating a more eggy flavour).

For those who enjoy a sweeter start to the day, the vegan options are bountiful as well. We recommend doing overnight oats, which are hearty and filling, or chia seed pudding, which is high in omega-3s. These are easy and quick to make, and they taste better when prepped the night before and left in the fridge overnight.

Shutterstock

If youre working from home, you know just how easy it is to throw your diet plans into the ocean in favour of a quick noodle soup lunch. However, preparing a vegan-friendly lunch doesnt need to take hours. You can even prepare a big helping ahead of time to last you a couple of days.

One way of doing this is to bulk-buy produce and challenge yourself to find creative ways to use it. There are tons of YouTube tutorials on how to start juicing, fermenting, pickling, caramelizing, powdering, and dehydrating foods.

Start with ingredients that you can have some fun with. Strawberries, for example, can be fermented to make jam. You can let ginger or garlic dehydrate and turn either of them into a powder to use in juices or soups, and it doesnt take long to make some pickled onions.Expect a super flavourful and versatile addition to your lunches.

Another quick idea we love is using chickpeas as an alternative to tuna for a fibre and protein-rich lunch. For a vegan tuna salad sandwich, mash up a handful of chickpeas, add some vegan mayo, chopped celery, and a few sprinkles of old bay seasoning. These simple additions can take your lunch to the next level!

At the end of a long day, the temptation to order takeout is real. Butwhen you can emulate the restaurant experience with easy-to-prepare food at home (and save money at the same time), dinner tastes even better. Serving upbrag-worthy burgers and homemade fries is just the beginning.

Were big fans of the TMRW Burger because it definitely hits the spot when youve got a serious burger craving, while still keeping things balanced with the inclusion of wholesome plant ingredients like quinoa, split peas, and kidney beans. The best of both worlds!

To keep your evening meals as nutritious as possible, think about integrating everyday ingredients likemushrooms (high in vitamins B and D), yams (for potassium), and tomatoes (vitamin C). Tip: To make sure youre increasing your iron absorption, always add a source of vitamin C to your meal. This can be anything from fresh tomatoes or peppers to a squeeze of lemon.

Browsing local farmers markets for produce allows you to find inspiration for vegan-friendly dinners and desserts youll typically find locally-made vegan treats that you wont find at the grocery store, too.

With your ingredients down, prepare some easy-to-make-vegan Asian dishes that you can also store in the freezer for later in the week. Looking for a new spin on your favourite Mexican dishes? Simply replace the meat withrefried or black beans. Dont forget the vegan mayo on the side you can make your own usingsunflower oil, soy milk, apple cider vinegar, and salt. Dining at home could have a whole new, delicious meaning for you.

Exploring plant-based alternatives doesnt have to be a daunting experience nor does it have to mean giving up the food you love.

You just have to get a little creative and plan ahead so that when you open your fridge, youve got plenty of options. The world is your oyster (well, oyster mushroom).

For more information about Vancouvers TMRW Foods and to find a stockist near you, check outtmrwfoods.com.

See original here:
These simple hacks will make you fall in love with plant-based cooking | Dished - Daily Hive

While there are many debates about which type of diet is best for weight loss and health, its often not the weight loss which is the biggest challenge, but rather avoiding weight regain afterwards. This can lead to cycles of dieting and weight gain, or yo-yo dieting, which can cause people to have a less healthy relationship with food, worse mental health and a higher body weight.

But recently, reverse dieting has gained popularity online as a post-diet eating plan that claims it can help you avoid weight regain by eating more. In simple terms, its a controlled and gradual way of increasing from a low calorie weight-loss eating plan back to your more normal pre-diet way of eating.

The idea with reverse dieting is that gradually increasing calorie intake following a deficit will allow your body and your metabolism to adjust so that you can avoid weight regain while eating more. However, there is currently no scientific evidence showing that reverse dieting works as advocates claim.

Reverse dieting is based around the theory that our body has baseline set points for metabolism and calorie intake hardwired into our biology, and if we go above these points we gain weight. The idea is that reverse dieting can shift these set points upwards if a person slowly increases the amount of calories eaten as food. This would theoretically boost their metabolism, allowing them to consume more food and calories without gaining weight.

However, the idea that as humans we have a set point, which we can manipulate with dietary changes, is not supported by research. The main reason for this is because a number of factors influence our weight and metabolism, including how it changes. Among them are how were brought up, what food we have access to, what type of exercise we do, and our genetics.

But the most important influence over how our body uses calories and therefore our weight is our resting (or basal) metabolic rate. This is the amount of calories our body needs in order to keep itself alive. This accounts for about 60%-70% of the calories we use daily.

Our basal metabolic rate is mostly determined by our age, weight, sex and muscle mass your diet has little effect on it. Eating at or below your basal metabolic rate will result in weight loss, and eating above it will result in weight gain. Our basal metabolic rate also increases as we gain weight or muscle mass, and decreases as we lose weight or muscle mass (the evidence shows that the more muscle your body has, the more calories it needs to function).

Exercise also increases how many calories we use, but usually not enough to massively affect our weight. And though a high protein diet can alter metabolic rate somewhat, our body weight and muscle mass have the greatest effect on it.

So reverse dieting only appears to work by controlling calorie intake. Theres currently no evidence that you can alter your metabolism or metabolic rate by introducing more calories slowly and gradually. Put simply, if you eat more calories than your body requires, you will gain weight. What we do know is that certain habits, like regularly eating breakfast and exercise, help people avoid weight regain after dieting.

While theres currently little research investigating the effects of reverse dieting on metabolism, it could still help people in other ways. When some people are losing weight, they may feel in control of how they eat. But for some people, stopping their diet could lead to perceived loss of control. Reverse dieting might give some people the confidence to return to a more sustainable way of eating, or help them move out of a cycle of restrictive dieting.

Advocates of reverse dieting suggest it can also help manage problems of appetite and cravings. This is because additional foods can be added in as the amount of calories and food eaten is increased. While fewer cravings can help with weight maintenance, this evidence does not come from studies where foods were slowly reintroduced.

For some people, counting calories or restrictive dieting can tend to lead to an unhealthy relationship with their bodies and the food they eat. Orthorexia nervosa is becoming increasingly common, and is characterised by an obsession with eating healthy which can lead to an unhealthy restriction of and relationship with foods. While wanting to eat a healthy diet can seem on the surface to be a good thing, when it becomes orthorexia and enjoyment of food is replaced by an anxiety of feeling the need to account for every calorie, this could lead to poor mental health.

Reverse dieting is one approach, but some would argue other methods, such as intuitive eating which emphasises listening to your bodys hunger cues and only eating when youre hungry might be psychologically healthier. Intuitive eating may help people both regain and trust their appetites, and stop the cycle of restriction and calorie counting.

View original post here:
Reverse dieting: slowly increasing calories won't prevent weight regain but may have other benefits - The Conversation UK

The Research Brief is a short take about interesting academic work.

Dieters looking for a healthier substitute of their favorite high-fat food such as a bag of potato chips typically have two choices in the grocery aisle: a smaller package of the exact same food or a larger portion of a light version. In a series of studies, we put this choice to consumers and found that people who frequently try to cut back on their eating or are essentially always on a diet known as restrained eaters prefer the larger portion size of the light version, even though both contained the exact same number of calories. Participants who indicated that they rarely dieted tended to pick the smaller size with the full flavor.

Our first study involved a vending machine choice between a medium-sized bag of Lays Baked BBQ potato chips and a smaller package of the regular version both 150 calories. Participants who took a survey in which they reported frequently trying to cut back on their eating for example, by taking smaller servings and skipping meals opted for the larger bag of baked chips. We got similar results over four additional studies involving other snacks, such as popcorn and cookies.

People tend to want food to be tasty, healthy and filling. Our studys restrained eaters were definitely interested in choosing a snack that seemed healthier, but their choice of the larger size suggested they wanted a snack that they felt would make them feel full as well possibly at the expense of taste. Feeling full can help people consume fewer calories overall.

The problem is research suggests eating more of lighter foods might not make people feel full, and this may point to a reason why most diets fail. Some psychologists argue that restrained eaters do not achieve the health and weight outcomes they desire possibly because, in depriving themselves of the fattier, tastier food, they may later engage in binge-eating or overconsume.

By opting for the lighter, less pleasurable food, even in larger packages, restrained eaters might be depriving themselves of the food they actually crave regular chips, buttered popcorn or a sugary cookie.

More research is ultimately needed, however, to test whether the emphasis on increasing the portion sizes that one can eat of light foods, rather than focusing on eating smaller portions of foods that are more satisfying, is a successful long-term strategy. Or, as past research indicates, might it actually backfire and contribute to failed dieting? Its still not entirely clear.

At the moment, we are working on new research examining how people decide what to eat, how much to eat and how frequently to eat it. For example, why do some people decide to try to avoid any treats, whereas others try to seek moderation? If they seek moderation in their diet, would they rather have a small treat every day or have a cheat day on the weekend?

Were also trying to understand whether or not consumers actually feel as full as they think they do by eating more lighter foods rather than less of calorie-dense foods.

We use a variety of approaches in our research on food, including conducting lab and online-based experiments, field studies and exploring existing data sets, such as food diary data. For this particular research, we recruited participants to pick chips out of a vending machine and used online panels to simulate real-world choices.

[Deep knowledge, daily. Sign up for The Conversations newsletter.]

See the original post here:
Constant dieters might be choosing the wrong way to lose weight - The Conversation US

The brain is an incredible organ. It controls your emotions, thoughts, memory and movement. As such, it is surprising how many of us take our brains for granted until we start noticing cognitive changes in our 60s and 70s. In the UK, there are currently around 850,000 people suffering from dementia, with 209,600 people projected to develop the condition this year. The good news is that we can do a lot to sharpen our brains right now. Check out these tips to keep your brain in tip-top shape at any age.

Mental Stimulation

Staying mentally active promotes new connections between the nerve cells in your brain and may even encourage the generation of new cells. Activities such as solving crosswords, math problems and puzzles, and even reading, can help to keep your brain sharp.

Drawing, painting, crafts and other activities that require manual dexterity are also great for engaging the brain. Most significantly, you should try to minimize passive activities such as watching televisions, as these do little to stimulate your brain.

Exercise

Regular exercise is good for both the body and mind. Physical activity increases blood flow to the brain and minimizes the reduction in neural connections that take place as we age. Research has found that exercise also promotes the development of new nerve cells in the brain and can increase the size of the hippocampus, which is responsible for memory. Why not commit yourself to walking 30 minutes a day, swimming at the local pool, or enrolling in yoga and pilates classes.

Diet

Improving your diet can have a positive effect on your cognitive health. To keep your brain healthy, nutritionists recommend a diet that is rich in fatty acids, leafy greens and whole grains, while being low in saturated fats.

Dannie Hansen from sundt.uk says that a Mediterranean-style diet is ideal for keeping your brain working at its full potential. Eating lots of vegetables, fruit, nuts and fish has been shown not only to boost brain function but also reduce the risk of developing Alzheimers disease.

Sleep

In order for your brain to function at its optimum, it needs plenty of rest. As such, getting between seven and nine hours of quality sleep a night can make a huge difference in your life. During the night, the brain gets rid of beta-amyloids, or toxins that can lead to Alzheimers.

In addition, the brain consolidates and stores memories while we sleep, which can improve both overall brain health and memory. To improve your quality of sleep, avoid taking naps during the day, dont look at phone screens or watch TV right before going to bed and try to follow a regular sleeping pattern.

Be Social

Interacting with others and having a support system are both crucial to our emotional and mental well-being. In particular, making time for your friends and having fun can stimulate our brains. Studies have found that people who remain socially active show the slowest rate of memory decline as they aged.

Having social ties has also been linked to a lower risk of dementia and a longer life expectancy. Lack of social involvement, on the other hand, can lead to stress, anxiety and depression.

Read the original post:
How to Keep Your Brain in Tip-Top Shape - Blog - The Island Now

In the world of macronutrients, carbs get a bad rap, thanks to the interest in low-carb diets like the Atkins, Whole30, and ever-so-popular keto diet. Diets like these limit your carb intake in order to promote weight loss, and sometimes lead to other health benefits, like curbed cravings and lower blood-sugar levels.

While most of these diets try to keep your daily carb count very low, you can still have your plate of pasta here and there. The zero-carb diet, on the other hand, is even more restrictive. Its goal is to near-completely cut carbs out of your diet, meaning everything from starchy vegetables to baked goods like cookies are almost always off limits.

Like most low-carb diets, chances are you will see weight loss on the zero-carb diet, which is also called the no-carb diet. But it's so restrictive that some experts think the diet is more risky for your health than anything. Carbs aren't the villain they're made out to be, and in fact, they play a major role in brain function and help keep your nervous system functioning properly, among a ton of other benefits.

Here's everything you need to know about the zero-carb diet and its risks, according to registered dietitians.

Generally, a zero-carb diet involves cutting most carb-containing foods from your diet as possible (namely digestible carbs). The name is a bit of a misnomer, since you are technically eating *some* carbs.

"This is the most extreme version of other well-known carb-cutting diets such as the Atkins diet and keto," says Tamsin Jordan, a registered dietitian in New York specializing in women's health. Most people limit their intake of carbs found in foods like non-starchy vegetables, nuts and seeds, and cheese.

When cutting down on carbs, some people choose to limit digestible carbs in particular. Digestible carbs are those that can be completely broken down into sugar (or glucose). Refined grains, pasta, and starchy vegetables like corn are just a few examples of foods that pack digestible carbs.

"Consuming excessive amounts of highly processed, digestible carbs will lead to sharp fluctuations in blood sugar, causing wild swings in energy, mood, and focus," says Jordan, who adds that these carbs are also associated with weight gain and sugar cravings.

Unlike digestible carbs, other types of carbsfiber-rich ones specificallyare not as easily broken down, which is why they have less of an effect on your blood sugar and aid your diet by keeping you feeling fuller for longer. Jordan typically recommends focusing on the quality of carbs that you consume, rather than the quantity. Unrefined carbs are her top choice: "These contain fiber which helps to stabilize your blood sugar and provide an array of vitamins and minerals," she says.

So how do you know how many digestible carbs are in a food? It's not an exact science, but a good way to get an estimate is to look at its nutrition label and subtract dietary fiber from total carbohydrates.

Generally a zero-carb diet requires you to cut out as many carb-containing foods as you can. But it doesn't actually mean you don't eat any carbs ever. For one, you gotta have some for your body to function properly, so skipping them altogether isn't safe. But this diet does go pretty low on the carbs.

A typical low-carb diet would require you to keep your carb count between 100 and 150 grams per day, which would allow for a limited amount of fruit, vegetables, and healthy grains. A zero-carb diet is even more restrictive than this. There is no established limit to how many carbs you can consume, but some people try to keep it between 20 and 50 grams, which in a way can resemble a keto diet, which also requires you to strictly limit carbs.

There is no established limit to how many carbs you can consume, but some people who do a zero-carb diet try to keep it between 20 and 50 grams.

The difference is that the keto diet is typically high in fat. "The ketogenic diet is a type of low-carb diet that is high in fat, moderate in protein and limits carbs to fewer than 50 grams, and in some cases, less than 30 grams per day," says Jordan. "The purpose of this diet is to put your body into a state of ketosis. In this state, your body converts fatty acids from fat stores into molecules called ketones." Your body eventually uses those for energy, burning fat instead of carbs.

Regardless of what your carb goals are, Jordan recommends lowering your carb count slowly over four to six weeks. "By tapering your carbs slowly your body has time to adjust to using a new fuel source. You will also be less likely to suffer potential side effects such as food cravings, low energy, irritability, and constipation."

Yes, it's totally possible to lose weight on zero-carb diet, and really any low-carb diet in general. Most low-carb diets, specifically keto ones, can induce rapid weight loss, per a 2020 review of low-carb diets published in the National Center for Biotechnology Information. The initial weight loss is mostly water weight, but sticking to the low-carb approach can ultimately result in fat loss too.

Stacie Ellis, a registered dietitian-nutritionist in Texas, also adds that low-carb diets can aid weight loss because they also tend to be higher in protein. "Protein makes you feel full, so it is easier for you to eat less food and still feel satisfied. In addition, protein requires more energy (calories) to break down, so individuals who do diets that are higher in protein will end up burning more calories just by eating," says Ellis.

But sorry, pasta lovers. Though you may experience weight loss, something like the zero-carb diet really isn't sustainable if you're a natural carb lover, says Ellis. "My recommendation for the carb lovers who want to try this diet is to be a little lenient with their macro distribution and avoid doing extreme low-carb diets like the zero-carb diet because it's unlikely you'll be able to keep that diet up as a lifestyle," she says.

Instead, Ellis says, "Try a low-carbohydrate diet that still allows a decent amount of carbohydrates, like getting 30-40 percent of [your] diet from carbohydrates. As long as you increase your protein to around 30 percent of your calories you will still lose weight."

There are some benefits associated with limiting carb intake in general. Restricting carbs could be used as an effective approach to improve cardiovascular risk and features of Metabolic Syndrome, a cluster of symptoms associated with an increased risk of conditions like stroke and diabetes, found a 2008 study published in the Lipids Journal.

It's also been shown that a low-carb diet can improve blood sugar levels in people who are obese and improve or even reverse type 2 diabetes, per another study published in the Journal of Nutrition and Metabolism.

This content is imported from {embed-name}. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Ellis also points out that a low-carb diet may help overweight people lower their risk of chronic diseases, though she says this is more so associated with the actual weight loss. "Individuals have lowered their blood sugars and triglycerides, and increased their HDL cholesterol. These improvements, however, may be due to the overall weight loss and not due to the diet itself, and [they] would [likely] see the same benefits if they tried other diets that helped them lose weight."

Experts say there are plenty. Since carbs are the body's main source of energy, eliminating carbs can also lead to low energy, fatigue, poor mental function and nutrient deficiency, says Jordan, who doesn't recommend the type of extreme carb restrictions required of the zero-carb diet. "While there are health benefits associated with moderating your carbohydrate intake, a zero-carb diet is not something that I would recommend, unless medically indicated," she adds.

Ellis says that a low-carb diet isn't the best or safest option for women of reproductive age. "Very-low-carbohydrate diets have been correlated with decreased estrogen and increased cortisol and testosterone levels in women," she says (not a great combo if you're looking to get pregnant, and it could cause you to lose your period, which can come with all kinds of complications). "Women of reproductive age should keep their carbohydrates at 30-40 percent of their calories, but also take note of their menstrual cycle to see if it begins to become irregular. If it does then they should increase their carbohydrates to 40-50 percent of their calories."

People on low-carb diets should also be extremely wary of hypoglycemia, which is associated with symptoms like headache, nausea, and dizziness, Ellis also warns. "Individuals who begin having these extreme symptoms need to be careful that their blood sugars do not get too low because it can result in comas or even death in some individuals. This is especially important for individuals who have diabetes or insulin resistance." Don't simply chalk up your symptoms to something like the "keto flu."

While there are some people who say they experience increased focus and clarity on keto-like diets, Ellis says this isn't always the case. "Many individuals who are on a very-low-carbohydrate diet may feel fatigue and have a hard time concentrating. Some individuals become very irritable or cranky due to the low blood sugar."

Another side effect that should be noted is that a low-carb diet can impact your training or workouts. "The bottom line is there is still not enough research concerning the effects of these types of diets on performance and athletes should use caution when trying any new diet in the middle of their training," says Ellis.

Ellis also adds that some people on low-carb diets may also be more prone to injury or burnout. "Unfortunately, most people who consume [keto-like] types of diets tend to eat a large amount of inflammatory foods such as animal products. Unless individuals plan on eating a diet where their fat sources comes from foods like olive oil, avocados, and flaxseeds, they will probably end up with some degree of inflammation in their body," she says. "With an increase in inflammation, individuals have an increased risk of sickness or even burnout and injury with training."

Before starting any kind of diet, it's always best to consult with your doctor to make sure it wouldn't adversely affect your health or that it's safe to pair with your fitness routine or training program.

If you're going to take on a low-carb diet like the zero-carb diet, Ellis recommends packing your plate with a good source of protein and making non-starchy vegetables the base of your meal. You should also try to avoid store-bought foods as these are typically higher in carbs. "Avoid store-bought breads, cereals, granola, and even some of your protein bars. You are better off making your own so you can control how much sugar is added," says Ellis.

Ellis also recommends eating more plant-based fats as opposed to animal-based fats to prevent an excess increase in your LDL cholesterol.

Here are some examples of foods you may typically include or steer clear of while on a no-carb diet.

Breakfast: Scrambled eggs with smoked salmon and avocado

Lunch: Mixed salad greens, with lemon infused chicken breast, cherry tomatoes, olives, cucumber, olive oil dressing with sprinkle of toasted pumpkin seeds

Dinner: Roasted pork chops, Brussels sprouts and asparagus

Snacks: Swiss cheese, celery sticks

Breakfast: Turkey sausage with cooked spinach and mushrooms

Lunch: Mexican chicken lettuce taco wrap with cucumber, jalapeos, avocado, diced red onion and cilantro drizzle

Dinner: Beef meatballs with tomato sauce and zucchini noodles

Snacks: Macadamia nuts, pepperoni slices

Breakfast: Egg omelet with onions, bell peppers and grated cheddar cheese

Lunch: Spinach salad with shrimp, shaved radishes, olive oil dressing and hemp seeds

Dinner: Turkey burger, with roasted tomato, onion and zucchini skewer

Snacks: Dried seaweed, hard-boiled egg

Breakfast: Egg fried in coconut oil, tomatoes, spinach and bacon

Lunch: Pesto chicken with zucchini noodles, sunflower seeds and grated parmesan cheese

Dinner: Beef burger mixed with chopped onions, bell peppers, kale and pecans

Snacks: Cottage cheese, pickles

Breakfast: Small bowl of raspberries, blackberries and strawberries

Lunch: Tuna salad with mixed salad greens, cucumber, cherry tomatoes, red onions, olive oil, balsamic vinegar, walnuts and sprinkle of chia seeds

Dinner: Teriyaki salmon, broccoli, Swiss chard greens with aioli mayo

Snacks: Pistachios, kale chips

The bottom line: The zero-carb diet could lead to weight loss, but it isn't a sustainable lifestyle and can even be risky for certain populations. Instead, it's best to go for a balanced diet that includes multiple food groups and important macronutrients.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

See the article here:
What Is The Zero-Carb Diet? Foods To Eat On A Low-Carb Diet - Women's Health