Is it true that occasionally following a fasting diet can reduce my risk of heart disease?

Maybe. Researchers aren't sure why, but it seems that regularly fasting severely restricting food and drink for a 24-hour period on one to two days a week can potentially improve your risk factors related to heart health.

It's difficult to tell what effect fasting has on your heart health because many people who routinely fast often do so for health or religious reasons. These people generally tend to not smoke, which also can reduce heart disease risk.

However, at least one study has indicated that people who follow a fasting diet may have better heart health than people who don't. This may be because people who routinely fast show self-control over how many calories they eat and drink, and this behavior may translate into weight control and better eating choices when they aren't fasting.

Regular fasting and better heart health may also be linked to the way your body metabolizes cholesterol and sugar. Regular fasting can decrease your low-density lipoprotein, or "bad" cholesterol. It's also thought that fasting may improve the way your body metabolizes sugar. This can reduce your risk of gaining weight and developing diabetes, which are both risk factors for heart disease.

However there are concerns about the potential side effects of regular fasting for certain people or in specific circumstances:

More study is needed to determine whether regular fasting can reduce your risk of heart disease. Most scientific evidence on fasting comes from animal, not human, studies. The studies that have been done on people are mostly observational, which has the lowest level of scientific evidence.

If you're considering regular fasting, talk to your doctor about the pros and cons. Keep in mind that a heart-healthy diet and exercising regularly also can improve your heart health.

Source: foodandhealth.communications

Continued here:
Eat.Move.Connect Tip: Does a fasting diet reduce my risk of heart disease? - Crow River Media

In modern times, the COVID-19 pandemic is the most severe public health challenge. India has pulled out all the stops in keeping its people safe. Yet, every citizen needs to play her/his part by adhering to the official directives in ensuring the overall well-being of the nation.

In dealing with this infectious epidemic, considerable discussions have revolved around the human defence mechanisms and the role of vitamins in boosting the same.

Deficiencies and Diseases

Undoubtedly, nutritional deficiency can impair immune functions which are meant to protect against disease or potentially-damaging foreign bodies. Accordingly, maintaining a healthy immune system is critical at all times more so during the COVID-19 outbreak.

Multiple factors weaken immunity, particularly poor diet and malnutrition, stress, lack of sleep, excess alcohol consumption, smoking and similar bad habits. Nonetheless, vitamins can play a key role in optimising immune functions by boosting the bodys defence mechanism and resistance to infection.

Vitamins are essential dietary constituents, which the body requires to function normally. Our bodies do not produce most vitamins, except vitamin D, which are required in small amounts to maintain good health. Therefore, these must be obtained via the food we eat. Together, vitamins and minerals are termed micronutrients because their requirement is minuscule unlike those of carbohydrates, proteins and fats, which are referred to as macronutrients.

Known to influence the immune system, vitamins A, C, D and E have received specific attention in recent years as these boost immune functions. Vitamin A plays a central role in vision, skin, genes, growth and immunity. This vitamin is found as carotenoid a pre-vitamin in many foods such as green leafy vegetables, spinach, broccoli, carrots, pumpkins, melons, mangoes. Carotenoids are converted into active vitamin A in the body. Vitamin As active form is found in liver, egg yolk, butter, whole milk and cheese.

Its deficiency is a major problem in populations subsisting on cereals with limited intake of green leafy vegetables and fruits. Vitamin A deficiency is widespread in India. Its supplementation in preschool children decreases mortality and morbidity from some forms of diarrhoea, measles and malaria by improving immunity.

Dietary Intake and Immunity

Another key one is vitamin D, synthesized by the body with the help of sunlight while some foods are natural sources. These include oily fish, egg yolk, veal and mushrooms. Its deficiency is universal. Even in countries such as India with ample sunshine, it remains deficient. Epidemiological studies show vitamin D deficiency is present in most parts of India and across age, gender and socio-economic groups. The best-known function is in calcium absorption and bone health while its role in supporting immunity is complex. Nonetheless, it improves innate and adaptive immunity while enhancing the pathogen-fighting ability of white blood cells.

Next comes vitamin C, which plays multiple roles synthesizing collagen, absorbing iron, scavenging free radicals and defending against infections and inflammation. Fruits (especially citrus), cabbage-type and green leafy vegetables, lettuce, tomatoes, potatoes, and liver comprise rich sources. Its deficiency can cause scurvy with symptoms such as bleeding gums, bruised skin, fatigue, appetite and weight loss as well as lower resistance to infections. A potent antioxidant, it contributes to immune defence by supporting various cellular functions of both the innate and adaptive immune system.

Then there is vitamin E naturally available as a group of eight fat-soluble compounds. The liver converts these into alpha-tocopherol the chemical nomenclature for vitamin E. Nuts, seeds, and vegetable oils are among the best sources of alpha-tocopherol. Green leafy vegetables are also rich in vitamin E. It is a potent antioxidant and can modulate immune functions. Although its deficiency is rare, supplementation significantly enhances immune functions, especially in the elderly.

Collectively called micronutrient deficiencies, vitamin and mineral deficiencies are widespread across India. The National Nutrition Monitoring Bureau (NNMB) monitors the populations dietary intake. A series of surveys by NNMB highlight the poor dietary diversity in our population. More than 75% of children and women receive less than 50% of their daily dietary requirement of vitamin A. The recent Comprehensive National Nutrition Survey revealed that barely 6.4% of Indian children below two years received a minimum acceptable dietary intake.

The ideal way to augment vitamin and mineral intake is by diversifying the diet, which is a sustainable, long-term approach. But to quickly boost a persons micronutrient status in the short term, it is best to rely on fortified foods (including home fortification) as well as vitamin and mineral supplements, under the guidance of a doctor or dietician.

The writer is Senior Advisor, Nutrition Tata Trusts

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Covid-19: Proper intake of vitamins and minerals in your diet boosts immunity, heres how - Hindustan Times

The term gluten refers to a group of proteins found in a variety of cereal grains, including wheat, rye, and barley.

While most people are able to tolerate gluten, it can trigger a number of adverse side effects in those with celiac disease or gluten sensitivity.

In addition to causing digestive distress, headaches, and skin problems, some report that gluten may contribute to psychological symptoms like anxiety (1).

This article takes a closer look at the research to determine whether gluten can cause anxiety.

For those with celiac disease, eating gluten triggers inflammation in the intestines, causing symptoms like bloating, gas, diarrhea, and fatigue (2).

Some studies show that celiac disease may also be associated with a higher risk of certain psychiatric disorders, including anxiety, depression, bipolar disorder, and schizophrenia (3).

Following a gluten-free diet can not only help alleviate symptoms for those with celiac disease but also reduce anxiety.

In fact, one 2001 study found that following a gluten-free diet for 1 year decreased anxiety in 35 people with celiac disease (4).

Another small study in 20 people with celiac disease reported that participants had higher levels of anxiety prior to starting a gluten-free diet than after adhering to it for 1 year (5).

However, other studies have observed conflicting findings.

For instance, one study found that women with celiac disease were more likely to have anxiety, compared with the general population, even after complying with a gluten-free diet (6).

Notably, living with family was also associated with a higher risk of anxiety disorders in the study, which may be attributed to the stress caused by buying and preparing meals for family members with and without celiac disease (6).

Whats more, a 2020 study in 283 people with celiac disease reported a high incidence of anxiety in those with celiac disease and found that adherence to a gluten-free diet did not significantly improve anxiety symptoms.

Therefore, while following a gluten-free diet could decrease anxiety for some with celiac disease, it may make no difference in anxiety levels or even contribute to stress and anxiety in others.

More research is needed to evaluate the effects of a gluten-free diet on anxiety for those with celiac disease.

Celiac disease is associated with a higher risk of anxiety disorders. While research has found mixed results, some studies show that following a gluten-free diet can decrease anxiety in those with celiac disease.

Those with non-celiac gluten sensitivity may also experience adverse side effects when gluten is consumed, including symptoms like fatigue, headaches, and muscle pain (7).

In some cases, those with non-celiac gluten sensitivity may also experience psychological symptoms, such as depression or anxiety (7).

While more high quality studies are needed, some research suggests that eliminating gluten from the diet may be beneficial for these conditions.

According to one study in 23 people, 13% of participants reported that following a gluten-free diet led to reductions in subjective feelings of anxiety (8).

Another study in 22 people with non-celiac gluten sensitivity found that consuming gluten for 3 days led to increased feelings of depression, compared with a control group (9).

Though the cause of these symptoms remains unclear, some research suggests that the effect could be due to alterations in the gut microbiome, a community of beneficial bacteria in your digestive tract thats involved in several aspects of health (10, 11).

Unlike celiac disease or wheat allergy, theres no specific test used to diagnose gluten sensitivity.

However, if you experience anxiety, depression, or any other negative symptoms after consuming gluten, consult a healthcare professional to determine whether a gluten-free diet may be right for you.

Following a gluten-free diet may decrease subjective feelings of anxiety and depression in those who are sensitive to gluten.

Anxiety is often associated with celiac disease and gluten sensitivity.

Though research has observed mixed results, several studies show that following a gluten-free diet may help reduce symptoms of anxiety in those with celiac disease or a sensitivity to gluten.

If you find that gluten causes anxiety or other adverse symptoms for you, consider consulting a healthcare provider to determine whether a gluten-free diet may be beneficial.

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Gluten and Anxiety: Is There a Connection? - Healthline

During quarantine it costs more to maintain a healthy diet and lifestyle. Jorge Fernndez He has gone through Carousel to agree on the importance of proper nutrition in our health and has left some advice.

"I had Lyme disease and had a hard time until I was diagnosed with what I had", He confessed to being a former basketball player, and stressed that "For me, health is the most important thing there is, I take great care of my diet."

Although it is not titled, it has been concerned with training and information: "I have been studying medicine, immune system, digestive tract for three years. () I'm not an expert or a doctor, but with everyone I relate to, they share that it doesn't help these days to eat cream, cookies, batters ".

He also wanted to leave some tips: "Within eating properly are the three macronutrients, porteins, fats and hydrates. Do not eat ultra-processed () good fats are good but should not be abused, some are avocado, nuts () Eating real food is the main basis. "

"They are giving a lot of importance to protein, they are recommended to increase the level of protein because it is satiating and goes directly to the muscle ", commented the television presenter.

Original post:
Jorge Fernndez: "Diet depends on the context of each one, eating real food is the main basis" - Asap Land

2020 has seen New York heartthrobs Diet Cig drop three of the most joy-inducing singles weve heard in quite some time. Thriving, Who Are You?, and Night Terrors.

The band are set to release their highly-anticipated second album, Do You Wonder About Me? . If these singles are anything to go off, the album is going to be a total dream.

In anticipation for the release of Do You Wonder About Me? Diet Cig were so generous as to talk us through their favourite visual artists that theyve collaborated with throughout their career. So pop on their latest single, Who Are You? and check out what they had to say below.

Visual art has always been so important to our band, we love taking the time to create exciting visuals to accompany our music and launches! Were so lucky to have had the pleasure of collaborating with so many amazing artists in this way. We spent a lot of time making our own visual art in 2019 as we wrote our upcoming album Do You Wonder About Me? and diving into screenprinting, digital illustration and sculpture really helped us push our creativity and find other artists who we admire! Heres five visual artists we had the pleasure of working with on merch, album art and photography for our new record:

Dessy Baeva

Dessy is an illustrator that I had been following on instagram for a while, Im such a big fan of her work and when I started doing digital illustration she was such a big inspiration! Her colors are so beautiful and saturated and when we were brainstorming album art ideas I couldnt get her work out of my head. I dmd her and asked if shed be interested in taking on a big project with us and when she agreed we started working on our album cover! We went through lots of sketches and colorways, one of which appears within the physical album as a poster! It was so lovely working with an artist I admire so much on a personal level and I couldnt be happier with what she came up with!

Shannon Levin

Shannon created our logo and some of our merch items, shes a type wizard and created a custom logo/font for us! Her work is so cool and unique, full of really fresh and dynamic shapes. We worked together on creating our logo and it was really fun to go back and forth on the details of the type because weve never commissioned someone to make a logo before. She gave us three options to choose from to get started and it was so hard to choose what direction to go in because they were all so good!! Were really inspired by her illustration work and her type work and it was such a pleasure to work together on making our design dreams come true.

Megan Badilla

Megan is an illustrator in the Bay Area who weve had a bunch of mutual friends with for a while now! When we were planning our album preorder merchandise drop, we decided we wanted to do an exclusive bundle inspired by each single that was coming out. We wanted a special t-shirt in them that was designed by a different artist for each song, and Megan created the shirt for our first single Thriving! Her style is so cheeky and playful and she totally captured the vibe we were looking for in the Thriving tee. Im obsessed with all the characters in her illustrations, is it weird that I want to be friends with them all???

Fabiola Lara

Our second single weve made a bundle for is a song called Who Are You? and Fabiola designed the shirt for it! Her work is like if somehow your middle school birthday party was actually as cool as you remember it being, it feels nostalgic and fresh all at once, like some teenage fever dream. I love her textures and references to pop culture, her work just brings me joy!! I want to have a sleepover inside her illustrations <3

Em Dubin

Em is a super talented photographer who weve known for a couple years now, were gone on tour together, done photoshoots, and even made music videos. We worked with her on our album photoshoot, she not only took the photos but creative directed our looks, the set, everything. She always captures her subjects so beautifully and nobody has ever made me feel so comfortable in front of a camera. I love her live photos of bands, and her on-set work is so well executed.

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Diet Cig on their favourite visual artists that helped inspire their music - Brag Magazine

The novel coronavirus outbreak has changed the way we live our lives. With working from home becoming a norm amidst this lockdown, several people have been experiencing problems with their fitness regime, eating habits and sleeping hours, among other things.

If you, too, have been worried about irregular eating habits during this lockdown, stressing about food is not the answer, say health experts.

In an exclusive 'Staying fit during a pandemic' webinar moderated by ET Online Lifestyle Editor Lopamudra Ghatak, Sandhya Pandey, Chief Clinical Nutritionist at Fortis Memorial Research Institute in Gurgaon, and Dr Meghana Pasi, Nutrition Consultant with Arogya World's MyThali program, got together to bust some common food and diet myths and how to make healthy eating less stressful during these current times.

Pandey, who has been visiting the hospital every alternate day for regular rounds, said that washing hands has become a ritual. Dr Pasi, who has been working from home and guiding her patients virtually, said that staying conscious about the health and nutrition of the children and elderly in the family is the most important thing in these uncertain times.

Both were of the opinion that being home-bound has been stressful for a lot of people, hence, worrying about ones food menu every day is not a wise decision.

Talking about one positive change that has come out of this difficult situation, Pandey pointed out that health has come into focus, and more people are choosing to be conscientious about boosting immunity and staying healthy.

Agencies

While it is crucial to include a balanced diet in Covid-induced sedentary lifestyle, working out daily and giving your body a proper rest during nap time are extremely crucial.

Q: With limited working-out and physical activity, how does one strike a balance?Dr Meghana Pasi (MP): From women and men to children and elderly, the requirements of a balanced diet vary for everyone. According to a WHO report, an individual is said to be living a sedentary lifestyle when s/he doesn't work out for 30 minutes daily or indulges in household chores. The study also suggested that a lot of Indians today are sedentary.

A balanced meal comprises items from five categories of food groups - cereals from grains, protein from pulses & meat, fruits and vegetables, fat from oils, and milk and milk products under dairy. On a daily basis, every individual should ensure that s/he consumes 50 per cent of fruits and veggies, 25 per cent of protein and the remaining 25 per cent of carbs or fat.

Q: Which is a better diet plan: Keto or paleo?SP: I do not recommend going for any fad diet unless you are absolutely sure.Diet plans that suggest 1-meal the entire day for weight loss, etc, are not the best option as the body needs all the nutrients. Whenever you think of following a diet plan, it is always advisable to see what goes to your plate, and how it was prepared.

At this point, it is key to boost immunity, and it can only happen when there is a proper mix of all food items. Include more complex carbs like jowar, bajra to your diet as the body needs that.

ThinkStock Photos

Try to mix and match food items in the kitchen on a regular basis. Alternate between different pulses like kidney beans (rajma), black chana, and even fruits. Always try to buy one fruit, finish it, and then buy another if you fear they will go bad.

Q: What is the best time to have proteins - day or night?SP: It is best to divide proteins through the day. Each meal should have proteins. If a person is indulging in a high-intensity workout, then s/he can have 1 bowl for muscle recovery.

MP: Try to include pulses like chana chat, chickpeas salad, lassi, buttermilk and curd in your diet. It is important to make sure that the breakfast is protein-rich and has complex carbs. Breakfast doesn't have to be a tedious process, and you can make parathas out of leftover sabzi for a wholesome breakfast. However, it is important to know your portion size.

Q: What are your views on intermittent fasting?SP: Not a lot of people understand intermittent fasting. It is fasting (for 16 hrs) and the remaining time (8 hours) is for feeding. In my opinion, 16 hours of fasting is a long time and not practical to do.

When fasting for 16 hours, our body starts the process of utilising the available resources which further translates to weight loss. While there hasn't been much research in the clinical setting for intermittent fasting, we suggest people look at fasting on alternate days or with time restrictions. Before recommending it to my patients, I decided to start a 14-hour-long intermittent fasting process, but the only difference was I ate only healthy during the feeding time. I avoided processed sugar, junk food, etc.

I believe intermittent fasting teaches you discipline about mindful eating. If you begin your day at 9 am, try to close it by 7 pm. After that, only resort to drinking green tea, chamomile tea or nimbu pani if you crave for food.

iStock

Q: How can one plan the day with a complete meal diet?MP: Start your day early with a glass of warm water. Stay hydrated through the day. Have a healthy, protein-rich breakfast with cereals, milk, eggs or other dairy products.

If you feel hungry between breakfast and lunch, a handful of nuts can help. Don't waste time making yourself a cup of coffee or tea. Having two to three fruits in a day can help boost immunity.

For lunch, opt for eat a proper thali that includes sabzi, curd, dal, rice/roti. If you feel like having a Chinese dish, do that, but make sure you include a lot of mushrooms, tofu, etc to make it healthy.

With the weather getting warmer, it is important to drink two to three bottles (8-10 glasses) of water every day. It is also time to increase the intake of other healthy fluids like nimbu paani, buttermilk, etc.

Keep your dinner light and restrict it to dal-rice and salad, or curd rice or roti sabzi.

Q: Is rice unhealthy?SP: Rice consists of B vitamins like folic acid, niacin & thiamine that get washed away when it undergoes processing. Avoid consuming processed rice. It is advisable to keep an eye on the quantity of food being consumed.. One regular biscuit (not a cookie) equals 50 kilocalories, and two biscuits are equal to 1 chapati. Avoid gorging on biscuits and cookies when you feel snackish.

Q: Limited physical activity has also led to constipation. How can food help with that?SP: Include fibres in your diet as gut health is important for immunity. , Add more probiotics and fibres like oats, pulses, legumes, sprouts, seeds, fenugreek seeds (soak them till they germinate) to your meals. Also, increasing fluid intake is essential, and try junkshakes, cold drinks and cold milk as they add to the calorie and sugar intake. Keep some movement going by getting up to go and fetch a glass of water when you are thirsty. Try to walk around when attending calls. Set a target of steps every day, and try to achieve it. An hour of workout every day is very important.

Q: Can food help us in feeling active and energetic?MP: There are three types of food - 'Go foods' that are fats and carbohydrates and give a lot of energy, 'Grow food' which are rich in protein, and 'Glow food' that come under the protective category like veggies. Protein and fibre-rich food items give the most energy. Avoid juices, and go for the real fruits instead as it can help boost your mood and immunity. Also increase your water intake.

Q: What kind of fitness regime should one opt for? SP: Start small if you are a beginner. Make sure your position and posture is correct when working out looking at online classes. Take up simple exercises. Surya Namaskar uses the complete body weight and gives you a full body workout.

Q: What's the right time to exercise?SP: There is no right time to work out, and you can do it depending on the time that suits you the best. But, one should make sure to start and be consistent. Dressing up for your workout, asking friends to join digitally, or stretching with your family can help set the mood set right.

SP: It is important for patients who have lifestyle diseases to take medication and food on time. If you have Vitamin D, A or C deficiency, make sure you include food rich in those. Vitamin D deficiency is linked to respiratory problems. Three tips that are helpful in the time of coronavirus:.

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Excl health webinar: Working from home in lockdown 2.0? Make sure you have a protein-rich breakfast, and handful of nuts & a bottle of water by...

She recently posted a vlog about her fitness routine and captioned, I have worked really hard on compiling this video for you so you guys can see what some of my workouts and meals look like, theres so many different types of workouts and meals in this video.

Hira Tareens Diet In her breakfast, she takes oatmeal with peanut butter and coffee which gives her energy to start her day.

After her workout session, she takes grilled chicken with salsa and basmati rice. It provides a good amount of proteins, fibres and carbs as well.

In her breakfast, she takes oatmeal with peanut butter and coffee which gives her energy to start her day

For snack or dinner, Hira Tareen goes for whole wheat beef tacos and sweet potato fries.

Hira Tareen Workout Routine Hira Tareen shared, Workout requires a lot of motivation, discipline and having a positive mindset.

Working out for me is more about how I feel good, its like gaining that confidence, that strength, that endurance and having a healthy structure in your life.

Her workout routine consists of different exercises and sessions which include; Kangoo boot session, standing side leg raises, bicycle crunches, leg raises, circuit training, jumping jacks, arms rotation, toe touches, chair squats, pilates session and EMS session.

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Hira Tareen shares workout routine and diet - Daily Times

How is the diet of Kylie Jenner? All except the one that you have always imagined! In a special video for the magazine, Harpers Bazaar, of which she is the cover of the march issue, the manager explained how the power in the day-to-day, ranging from the tricks to healthy up to the age of habits and the more wrong.

List a-list-of-crackers, and chips and cheese, she told me: Im going to have to admit that I am addicted to snacks. Contrary to what many may think, Has come from it all, without so many frills. I really would have it all, at least it would be something like the squid-thing, or something with legs, or something, that he was still alive. You probably wouldnt eat it,he said.

The most common in your diet is bone broth a broth, enough-protein mixed with lavender and lemon, or the juice of the celery. I have been drinking more than two glasses per dayhas revealed about the first thing you eat in a day. I have, like, a drawer full in my fridge just for celeriac (celery root), raw, to make the juice freshshe explained in the following. Not to mention the tea and coffee, which she said he is passionate especially in a latte with vanilla, or peach tea.

A billion dollar also exhibited what is in your culinary cheap with a favorite: the hamburger from the fast food. When I was pregnant, I needed to eat an In-N-Out [rede de fast-food] at least once a week. It was a problem.recalled. In addition to this, it is also not forgotten about the japanese food, that is your choice, when you dont cook dinner for her, and Stormi: I probably like the sushi too.

In the midst of the options are greasy, such as the mexican, Has also talked about his passion for the pomegranate seeds. This is the wave that is healthy, the winner of Kylies Crafts has also unveiled the trick is to not eat crap early in the morning: I plug it into my tv, and Im very comfortable, and the invention of a apple, which is next to my bed because Im too comfortable, itd probably be too lazy to go down to the kitchen, so my only option is that apple,. Wise, wasnt it? Lol Check This Out:

Well, in the us, Has revealed that If theres a guy thats hungry, it would be my own. I would have been in the face of hunger,. And it is this desire to eat has also happened to my daughter. And Stormi have [essa cara] also, because of this little girl. I know its a little bit of a hunger, its a baby, well, different, he said.

Its no coincidence that the herdeirinha Jenner was caught up in anticipation of food. Im always thinking about what this little girl dreams of? We were all asleep, and he awoke out of his sleep, speaking type, and bagel. And I said, Shes awake?. When I looked down, I was capotada, dreaming of bagelsreported to my mother. Us, you mean, Stormi Who ever, isnt he? Lol

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Kylie Jenner gives the details of his diet, because food unusual, and reveals a desire that I had during the pregnancy: "it would be a problem;...

If youve already given keto or any other low-carb diets a try, you might be eager to test out the Slow-Carb Diet, which is *somewhat* similar.

The eating plan is included in the book The 4-Hour Body: An Uncommon Guide to Rapid Fat-loss, Incredible Sex, and Becoming Superhuman by Timothy Ferriss (an entrepreneur, author, and podcast host), which was published in 2010. In the book, Ferriss details his Slow-Carb Diet approach. But the diet has also gained lots of followers who haven't necessarily read about it in The 4-Hour Bodyit's a buzzy diet that makes the rounds.

So what's the Slow-Carb Diet all aboutand can it really help you lose weight in a safe and sustainable way? Let's get into it, with the help of a registered dietitian.

The Slow-Carb Diet involves eating five food main groups (animal protein, vegetables, legumes, fats, and spices) and teaches to eat four meals a day for six days of the week. You also get one cheat day, on which you can eat whatever you want, explains Brigitte Zeitlin, a registered dietitian and owner of BZ Nutrition in New York City.

Basically, the idea is to follow a very low-carb regimen on the premise that it will increase your bodys ability to break down fat for energy and reduce your overall fat stores, says Zeitlinand in turn, reduce your body weight.

Ferriss also talks about various supplements (like calcium and magnesium) you can take while doing the diet, but they aren't a requirement. Now, a break down of the Slow-Carb Diet eating rules.

The slow-carb diet is based on the following five fundamental rules, which Ferriss also detailed on his blog:

Turns out, there are no foods that are actually dubbed slow-carbohydrate foods. "I believe the name of this concept comes from the approved-food lists and the fact that the carbs that are allowed are all complex carbohydrates, meaning they have fiber in them and therefore take your body longer to break down and process," says Zeitlin. "In other words, they move through your system at a slower rate than the simple, or white, carbs that are off limits on this diet."

For anyone unfamiliar with the concept of simple versus complex carbs: White-flour items or simple carbohydrates move through the body at a faster pace than complex ones like legumes or dark leafy greens, Zeitlin explains. So, simple carbs end up being less filling and satiating, plus they spike your blood sugar, compared to complex ones due to the removed fiber. So, complex carbs = slow carbs. Get it?

Foods allowed on the Slow-Carb Diet include:

FYI: Several food groups are off-limits on this diet, including fruit, dairy (except for cottage cheese), fried foods, white-flour products, and alcohol.

One of the main aspects about this diet is that you must take one day "off" to eat whatever you want. The book calls it a "free day," during which you can eat and drink anything you wish.

"[Ferriss] believes this eases the mental stress that often comes along with dieting and that it may help to boost your metabolic rate, which can sometimes slow down with calorically restrictive diets like this one," says Zeitlin.

One of the principle rules of the diet is that you will eat the same things over and over. A variety of meals is not the goal or purpose.

The following are a few examples of meals you could enjoy that would fit the Slow-Carb Diet bill, provided by Zeitlin:

Slow-Carb breakfasts

Slow-Carb lunches

Slow-Carb dinners

The diet cuts out processed foods, sugary beverages, and other less-nutritious foods, and doing so can certainly yield weight-loss results. Allowing for a day of eating whatever you want may help some people feel less deprived, too. (However, the opposite can also be arguedsee the cons comin' up!)

The reviews about the Slow-Carb Diet online are mixed, but there are certainly lots of positive ones. "Even if you don't actually apply any of the techniques, this book will likely make you think about your overall health in a different way," one reviewer wrote on Amazon. "There is a wealth of information in this book, and it has helped me lose weight, gain strength, and run faster in the last 12 months."

The same reviewer went on to explain: "Like most of Ferriss' work, it could easily be misunderstood. Be clear that it isn't about shortcuts or 'hacks'it's about efficiently getting maximum benefit from the minimum inputbut that 'minimum input' still requires effort and dedication. You'll get out what you're prepared to put in." (That's only *one* person's opinion, of course, but valid points.)

There are very few pros to fad, restrictive diets like this one, according to Zeitlin. You can definitely lose weight, but she warns it may not be sustainable for everyone. As soon as you reintroduce the healthy food groups that have been removed, like whole grains and fruits, you will regain weight and likely gain back more weight than you originally lost, Zeitlin says.

Zeitlin also warns that you may feel guilty about falling off the plan, and you may end up going overboard on the restricted foods if you feel deprived while omitting simple carbs, alcohol, and more six days of the week. Additionally, the concept of a free or cheat day can create a messed-up relationship with food, reinforcing the notion that they are 'good' foods and 'bad' foods, when some of those 'bad' foods are vitamin-rich fruits and whole grains," she adds.

The choice is ultimately yours, and you know your body and personality best. Some people have an easier time losing weight by following structured guidelines and grocery lists, while others (like people with a history of disordered eating) may find that type of heavy guidance and rigidity harmful or even downright dangerous.

Zeitlin personally doesnt recommend trying an overly restrictive diet like the Slow-Carb Diet. "Diets that encourage cutting food groups out completely dont support your health-goals long-term and can leave you yo-yo-ing up and down with your weight," she says.

If you are trying to lose weight, Zeitlin recommends "concentrating on foods you should be adding in versus taking out," she says. This includes adding in more veggies, lean proteins, whole grains instead of white flour, and fruits. "Keep your grains and fruits to two servings each per day and dont forget to add in more water, along with sleep and physical activity," she says.

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What Is The Slow-Carb Diet? A Beginner's Guide, Meal Plan, Reviews - Women's Health