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Gluten-free. Paleo. Intermittent fasting. Whole30. Keto. DASH. The list of trendy diets and their various rules and restrictions goes on and on. But the latest once-niche eating plan to edge into the mainstream is carb cycling. Heres how the practice of carb cycling stacks up with other buzzy diets, and if (or how) it can improve your running performance.

There is no formal definition for carb cycling, but the gist of this eating plan is that you alter your carbohydrate intake throughout the week, month, or year. There can be high-carb, medium-carb, and low-carb days cycled during a period of time. Figuring out how many grams of carbs to eat each day is an individual choice, but as a general guideline, high-carbohydrate days entail getting about 60 percent of calories from carbs (or roughly 300 grams of carbs for a 2,000-calorie diet). Then on low-carbohydrate days, this can drop like an anvil to 5 to 10 percent of calories. Thus, a medium-carb day would be about 40 percent of calories from carbs, but some just stick to a low- and high-carb cycles to simplify things (there is only so much number-crunching people are willing to do).

For athletes, carb cycling generally revolves around a persons training schedule. Your diet is tweaked based on day-to-day, week-to-week, and month-to-month ebbs and flows in training intensity and volume. On days when training is more intense, you consume more carbohydrates, whereas low-carb days occur when training is light. Some runners will taper down their carb intake during reduced-mileage periods like the off-season and then ramp up again when its time to pound out more miles.

Your body may not need as many carbohydrate calories during periods of lower volume training since you arent placing as much stress on it, but if you continue to load up on the same number of carbs as you do during periods of large training volumes, you may see your weight creep up. This could be due to two reasons: excess carbohydrates in the body that arent used for energy get stored as fat, but also, carbohydrates cling to water, so in some cases, this weight is simply water weight.

Also, many athletes consider themselves weekend warriors, meaning larger training loads take place on weekends with more downtime during the week. Periodizing your carbohydrate intake suggests you eat in a way to support these fluctuations. So you may not eat the same stack of pancakes on Tuesday morning as you do on Saturday morning when youre getting ready to do (or just got back form) a long run instead of sitting at your desk all day.

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So why bother? The rationale behind carb cycling is that when your body receives limited carbs, it relies on fat as the primary fuel source, which can be helpful for weight control and fat loss and also helps your body be more sensitive to insulin to better utilize carbs when they are reintroduced. To that latter point, carb-cycling athletes believe that being strategic about how many carbohydrates are eaten at certain times can help you utilize carbohydrates (your bodys preferred fuel for higher-intensity exercise) more efficiently to power workouts and get closer to nailing a PR.

Many people find carb cyclings flexible see-sawing between periods of different carbohydrate intake less onerous than sustaining longer periods of low-carb dieting like what is required on the Keto diet. Its easier to march through a couple of low-carb days if you know that prerun bowl of pasta is on the horizon. Replenishing your bodys depleted glucose stores from carbohydrates (known as refeeding) can alleviate some of the loathed side-effects of low-carb eating such as brain fog and lethargy, making carb cycling a good middle ground.

But there are few downsides to carb cycling, too. The cycling period, as well as the amount and the type of carbohydrate is not defined, so you have to play around with this diet before figuring out what works best for your goals. The fact that it takes a lot of planning and tracking to do successfully means the diet can be mentally draining. And for some, obsessing about counting calories and macros can spiral into an unhealthy relationship with food.

Research on carb cycling for weight loss and endurance performance is pretty scant, and theres not a lot of data on the long-term benefits or drawbacks of this dieting approach. In other words, what you hear on social media or in training circles is likely anecdotal.

With that said, there is one version of carb cycling that has some research muscle behind itthe sleep low method. This method entails performing a bout of high-intensity exercise to deplete your muscles carbohydrate (glycogen) stores and greatly limit carbohydrate intake afterward. Then, you perform a morning training session in a fasted state. Research suggests that training in this way with low-carb stores can amplify certain metabolic adaptations from endurance training and perhaps bolster overall performance. But before you jump to try this, know that this dieting method needs to be implemented very carefully. Being carb-depleted only works when training is performed at lower intensities, during which fat is the primary fuel source to power the engine.

At high intensities, muscles require carbohydrates to meet energy needs. So if you lace up for a spirited morning workout (anything above 75 percent max intensity) after eschewing carbs for several hours, youll likely hit the wall fast, which in turn diminishes overall calorie burn and training benefits. Instead, you want to periodize your carbohydrates to match your intended training efforts.

Some call this method train low, compete high. If planning an easy-does-it workout, you could experiment with performing it after following a low-carb diet, but if you want to crank it up, make sure to eat plenty of energizing carbs beforehand to keep your energy stores well-stocked. Its important to note that this type of training diet should be undertaken under the supervision of a sports dietitian who can better help you pinpoint your carb needs based on your training schedule.

Bottom line: Carb-cycling isnt as harsh of a commitment as other trending low-carb diets, but we simply need a lot more research to know if its beneficial for performance gains or weight loss. If you want to give carb-cycling a go, consider working with a trained professional and make sure the majority of your carbs are coming from wholesome sources such as whole grains, fruits and vegetables.

High-carb days shouldnt be filled with muffins and candy. When you are trimming the calories you get from carbs, eat enough quality proteins and fats to help regulate hunger and ensure your body is getting the nutrition it needs. But remember that when carbs go high again, youll need to scale back your protein and fat intake to compensate for the shift in calories. And you should keep an especially close eye on your energy levels during your workouts. If they are consistently flagging, then messing around with your carb intake might not be best for you.

Excerpt from:
What Even Is Carb Cycling (and Should You Try It)? - runnersworld.com

WE'VE all experienced it - those couple of hours after lunch when all you can think about is a trip to the vending machine.

Or when you're sat in front of the TV watching a movie and you're gripped by the compulsion to eat a whole tub of Ben & Jerry's.

1

For some these intense sugar cravings strike most days - which can be especially harmful if you're trying to lose weight.

As top dietitian Susie Burrell says: "Often sweet in nature, it is intense food cravings that can see our dietary goals fly out the window as we are completely overcome by a desire to eat foods that are high fat, calories, salt and/or sugars.

"While cravings can tell us a lot about our base line nutrition, how we respond to our cravings is also important, as eating more of what you are craving can actually make the cravings worse."

Here, the Sydney-based expert takes us through some simple strategies to help you take control of your sugar cravings and maximise your weight loss...

Doing something different at the time you would usually have a sweet snack or treat such as going for a brisk walk is a great way to curb sugar cravings.

Not only will it distance you from the food you're craving but it will help to release endorphins - the 'feel good' chemicals in your brain - which can help turn the craving off.

Writing in her blog Shape Me, Susie says: "Cravings are largely behavioural and can easily be broken when we work to alter the neural pathways that we have previously established."

A study published in the journal Appetite found that a significant number of participants lost their craving for chocolate altogether when they had to go for a walk before they could indulge.

Slimmers should try to avoid any large servings of intense sugars and high fat foods such as chocolates, biscuits and ice-cream - as these will be virtually impossible to stop yourself from overeating.

Susie urges people to go forindividual portions of ice-cream or chocolate so you physically cannot overeat them.

Susie recommends practicing the art of food combining - and putting protein rich foods with something sweet to help balance out the flavours you are exposing yourself to.

Here you will avoid the frenzied feeding that can occur when you are quickly eating sugary foods, whilst still satisfying the need for something sweet.

Susie says: "The foods higher in fat hummus, cheese and peanut butter will give you the rich mouth feel you are looking for, as well as offering protein which will also help to keep you full.

"Some of my favourite food combos include apple slices or celery dipped or spread with peanut butter, Greek yoghurt with berries, chopped nuts and a spoon of honey (this can also be made into frozen yoghurt, or rice cakes or corn cakes topped with peanut butter and banana."

We're all guilty of reaching in the biscuit tin or munching on a bar of chocolate right at the end of the day to give us a boost.

However, Susie urges slimmers to set a time when they stop eating to ensure they don't gorge on sweet treats.

She says: "Aim to stop eating by a certain time, and brush your teeth to help to shift the desire for sweet food.

"Or if cravings take hold mid-afternoon, try and preempt them with a healthy snack and keep gum or sugar free mints or vegetable sticks on hand to take the place of sweet foods when you want to mindlessly munch."

Factoring in one sweet, but healthy option each day will help to take the edge off the craving before it takes hold of you.

You could have one Jaffa Cake which contains 46 calories or one two-finger KitKat which contains just 106 calories,

Hunger is one of the biggest reasons why people experience cravings.

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To avoid these, it may be a good idea to make sure you're eating regularly and have healthy snacks close at hand.

By being prepared, and avoiding long periods of hunger, you may be able to prevent the craving from showing up at all.

Susie says: "Eating well throughout the day can go a long way in keeping your blood glucose levels well controlled and ultimately preventing extreme cravings long term."

Read the original:
The 6 steps to beat sugar cravings the right way and lose weight fast - The Sun

A lot can happen in two weeks. You can quit a job, pick up a new hobby or finish a hefty novel. But losing a substantial amount of weight in two weeks? Not a good idea.

Breakfast on the Scarsdale diet includes half a grapefruit, dry toast and black coffee.

Credit: Oxyggen/iStock/GettyImages

That's the promise behind the Scarsdale diet, though. And you might think because it was created by a doctor that the plan is a healthy approach to weight loss. Here's what you should know.

The Scarsdale diet as we know it today stems from The Complete Scarsdale Medical Diet, a book published in the late 1970s by cardiologist Herman Tranower, founder of the Scarsdale Medical Center. It was a trendy diet in its time, much like keto and intermittent fasting today, and it promised to help followers lose up to 20 pounds in just 14 days.

Fast results usually mean drastic measures. So what does the diet entail?

The Scarsdale diet is a very restrictive, low-calorie, two-week regimen. The macros (carbs, protein and fat) are calibrated to supposedly increase 'fat burn': 34.5 percent carbohydrates, 22.5 percent fat and 43 percent protein. (For reference, the current recommendations from the Food and Nutrition Board are that adults get 45 to 65 percent of calories from carbs, 20 to 35 from fat and 10 to 35 percent from protein.)

After two weeks, followers move to the maintenance program.

Foods you can enjoy on the diet:

The diet provides a very specific meal plan for what you can eat day-by-day for one week (its then repeated for week two):

Breakfast

Lunch

Dinner

In general, the majority of the meals are focused on proteins and vegetables with some fruit.

The ketogenic and Scarsdale diets have some similarities: They're both focused on the distribution of specific macros and are low in carbohydrates. But there are a lot of differences, too.

For starters, the keto diet is higher in fat and lower in protein (70 to 80 percent fat and 10 to 20 percent protein), according to the Harvard School of Public Health. Keto is also much lower in carbs, accounting for just 5 to 10 percent of total calories.

The Scarsdale diet features a prescribed meal plan for a set period of time, while the keto diet allows you to eat what you want for the most part, as long as you stay within macronutrient guidelines. The keto diet doesn't have a set timeframe, either. And finally, one of the most significant differences is that keto doesn't mean low-calorie, while the restricted-calorie feature is a crucial tenet of the Scarsdale diet.

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!

Yes. You can and probably will lose weight on the Scarsdale diet if you follow it as recommended.

The trouble is, it's a very restrictive diet, making it difficult to adhere to. While it can help you lose weight quickly, it doesn't teach you how to eat in a healthy and sustainable way so once the diet is 'over,' you'll likely resort back to old habits and gain back the weight you lost.

If this doesn't sound like such a big deal, consider that losing weight too quickly likely means you're losing lean muscle mass instead of fat, according to the Mayo Clinic, which can slow your metabolism and make it even harder to lose weight down the road.

Unless you're under the supervision of a doctor, aim for a healthy rate of weight loss, which means 1 to 2 pounds per week, per the Mayo Clinic. To achieve this, you'll need to cut between 500 and 1,000 calories from your daily diet. But keep in mind that women shouldn't fall below 1,200 calories per day and men should stay above 1,500 to prevent nutrient deficiencies.

Just because a diet "works" doesn't mean it's healthy. There are a lot of red flags with this diet, including:

A healthier approach is one that's more conservative and teaches healthy habits for the long run. Its also one thats evidence-based and proven not to just be healthy, but safe, too. The Mediterranean diet is one such diet with decades of research supporting its many benefits, like supporting heart health, weight management, brain health and reducing the risk of cancer. It likely wont help you lose 20 pounds in two weeks but itll most likely be better for your health, including your weight, in the long term.

Read more:
Scarsdale Diet Plan: Benefits, Risks and Results - LIVESTRONG.COM

LOS ANGELES, CA / ACCESSWIRE / March 11, 2020 / MCTC Holdings, Inc. (OTC PINK:MCTC), a cannabinoid and hemp extract science forward company developing infusion and delivery technologies, seeks to answer a pressing question within the cannabinoid industry arena: Does tetrahydrocannabivarin (THC-V) promote weight loss?

MCTC has completed Phase One of its Project Varin, a program designed to develop delivery systems and uses for THC-V. The Company is now moving into its second phase of research. The primary Phase One goal of producing highly loaded THC-V nanoscale fibers was achieved, as was the secondary goal of initial investigation of pH sensitivity issues. Company researchers are now focused on organizing what is believed to be the industrys first animal study specifically focused on determining if the administration of THC-V leads to appetite suppression and/or weight loss.

While many in the hemp extract and cannabinoid industry openly discuss the potential for THC-V as an aid to appetite suppression and weight loss, there has yet to be any studies specifically designed to validate such statements, commented Arman Tabatabaei, CEO of MCTC Holdings. We plan to use several internally developed delivery systems in a diet-induced obesity model (DIO) utilizing C57 Black 6 male mice. These delivery systems will include our internally developed patent pending nanoparticle and fiber technologies, and our patent pending 100% natural infusion technologies originally developed for cannabidiol (CBD), which will now be applied to THC-V.

Phase One of Project Varin produced nanoscale fibers, utilizing both food-grade and non-food grade polymers, with customizable dissolution times relative to the presence of water and variability of pH levels. Goals relative to load factors were achieved with the researchers believing even higher load factors are possible as parameters are further refined.

Mr. Tabatabaei continued, We are seeing strong interest in our natural approach to cannabinoid infusion, which unlike the vast majority of other infusion technologies, utilizes no chemical surfactants, emulsifiers or other chemicals. Our R&D program is now at the stage where we are able to integrate our previous discoveries into new programs to not only bring to market new core delivery systems, but to also move these new delivery systems into actual products and into the marketplace. We plan several such productizations over the coming months as our research program expands beyond basic research and into product creation.

The Company has recently filed patents on six different technologies on cannabinoids, hemp extracts and delivery systems. MCTC is currently working with patent counsel to protect various other aspects of its other new technologies and plans additional patent filings over the coming months.

About MCTC Holdings, Inc.

MCTC Holdings, Inc. (d/b/a: Cannabis Global) is a Delaware registered, fully reporting and audited publicly-traded company. With the hemp and cannabis industries moving very quickly and with a growing number of market entrants, MCTC plans to concentrate its efforts on the middle portions of the hemp and cannabis value chain. The Company plans to actively pursue R&D programs and productization for exotic cannabinoid isolation, bioenhancement of cannabinoids and polymeric solid nanoparticles and nanofibers for addition into consumer products and for dermal application. The Company was reorganized during June of 2019 and announced its intent to enter the fast-growing cannabis sector and its intent to change its corporate identity to Cannabis Global, Inc. The Company is headed and managed by a group of highly experienced cannabis industry pioneers and entrepreneurs.

Tetrahydrocannabivarin (THC-V) is not scheduled as a controlled substance at the U.S. federal level and is not approved as a food additive by the U.S. Food and Drug Administration.

More information on the Company can be viewed at http://www.CannabisGlobalinc.com.

For more information, please contact:

Arman Tabatabaei

Forward-looking Statements

This news release contains forward-looking statements which are not purely historical and may include any statements regarding beliefs, plans, expectations or intentions regarding the future. Such forward-looking statements include, among other things, the development, costs and results of new business opportunities and words such as anticipate, seek, intend, believe, estimate, expect, project, plan, or similar phrases may be deemed forward-looking statements within the meaning of the Private Securities Litigation Reform Act of 1995. Actual results could differ from those projected in any forward-looking statements due to numerous factors. Such factors include, among others, the inherent uncertainties associated with new projects, the future U.S. and global economies, the impact of competition, and the Companys reliance on existing regulations regarding the use and development of cannabis-based products. These forward-looking statements are made as of the date of this news release, and we assume no obligation to update the forward-looking statements, or to update the reasons why actual results could differ from those projected in the forward-looking statements. Although we believe that any beliefs, plans, expectations and intentions contained in this press release are reasonable, there can be no assurance that any such beliefs, plans, expectations or intentions will prove to be accurate. Investors should consult all of the information set forth herein and should also refer to the risk factors disclosure outlined in our annual report on Form 10-k, our quarterly reports on Form 10-Q and other periodic reports filed from time-to-time with the Securities and Exchange Commission. For more information, please visit http://www.sec.gov.

SOURCE: MCTC Holdings, Inc.

View source version on accesswire.com:

https://www.accesswire.com/579978/MCTC-Begins-Organization-of-Industrys-THC-V-First-Animal-Study--Does-THC-V-Promote-Weight-Loss

Read the original:
MCTC Begins Organization of Industry's THC-V First Animal Study - Does THC-V Promote Weight Loss? - Associated Press

I learned a lot and I have so much to learn, said the 27-year-old Brazilian, who has trained abroad for much of his career. I know I have so much to learn and Firas has so many things to teach me. One camp is not enough, so I will be back there as soon as possible.

I always try to be in a good place. When I was in Russia, I had really good guys to train with. I was in Thailand training with good Muay Thai guys, and now Im with Firas and I know I have to stay here for a long time because I have so much to learn with them.

I know theyre the right people to have around me; I recognize that, he added. I have to come back because this is just the beginning.

In addition to expressing a desire to find a new sensei to guide him in his mixed martial arts journey immediately following his loss to Anderson, Walker also lobbied for the chance to get back into the cage as soon as possible.

Where some competitors would opt to press pause and take a step back before resuming their charge, the infectiously positive Walker quickly put everything into perspective and saw no reason to take time off considering he came away from the fight with nothing more than a loss on his record.

Ive only been a professional for five years and I started fighting seven or eight years ago; Im like a baby, said Walker, who correctly theorized that losing to Anderson didnt knock him too far down the rankings and that a couple quality wins would put him right back where he was prior to their showdown at Madison Square Garden. Im young. I know what I want in my life. I chose to be a fighter, so I have to do this; I have to come back quickly.

Im in the right place now, he added. To be the champ, in order to be the best, I have to be with the best people, so Im doing the right thing now.

More:
Johnny Walker Needed A Change - The Official Website of the Ultimate Fighting Championship

BURLINGTON, VermontAfter avoiding addressing his fate on election night, Bernie Sanders was suddenly in a hurry to explain his merits in the presidential race.

The 78-year-old Independent moved quickly to the front of a meeting space inside the Hotel Vermont in Burlington, more somber than angry, more of a realist than an optimist.

Speaking to reporters on a chilly afternoon, he started from the gate by announcing the obvious: he was not currently winning the 2020 primary from a delegate point of view.

There was no crowd of supporters or even much in the way of staff to cheer him on. His wife, Jane O'Meara Sanders, and Faiz Shakir, his campaign manager, sat to the side in chairs watching the senator make what may be one of his final cases of the campaign. His message was straight to the point.

We are losing the debate over electability, he said, while claiming victory over the ideological debate of progressive ideas.

Sanders remarks came after a little over 17 hours of uncharacteristic silence, following losses in Mississippi, Missouri, Idaho, and Michigan. The Michigan loss was particularly devastating given its mathematical and emotional significance to the candidate.

The last message on Sanders official Twitterusually buzzing with activitywas frozen at a more hopeful time, 7:44 p.m. on Tuesday, well before all results trickled in from several states. His last tweet on election night provided optimistic guidance for voters to stay put amid accounts of long lines to vote.

If youre in line at the polls, stay in line! he tweeted.

With his scheduled rally in Cleveland canceled due to coronavirus concerns and no good news on the horizon to tell his supporters, the senator, at a critical moment in his second presidential campaign, went dark.

Sanders was taking stock of the race, absorbing the round of losses and what they meant for his future, a source familiar with his thinking told The Daily Beast.

The senator is a very deliberate thinker, the source who has been involved in high-level campaign discussions, said when asked about this decision not to speak Tuesday night.

He defies convention in every single way.

Before his press conference, on Wednesday morning, there were signs of life from the campaign with Sanders co-chairs, former Ohio state Sen. Nina Turner and Rep. Ro Khanna (D-CA), who were previewing lines about keeping the campaign going until at least the next Democratic debate, scheduled for Sunday.

The point now is to move forward for the issues that Senator Sanders has been fighting for, Khanna said on CNNs New Day early Wednesday morning.

By early-afternoon, an aide to one senior Sanders official said they were still standing by to hear further guidance.

Sanders, himself, was in Vermont still reeling from what one person close to the senator described as the whole force and weight of the Democratic Party coming up against one man.

That weight had been shifting at a rapid pace from Sanders to former Vice President Joe Biden since South Carolina, where Biden scored a landslide victory that helped catapult him to success on Super Tuesday, when the lions share of the primarys delegates were up for grabs. Then, dozens of endorsements rolled in, including the coveted backing of Sen. Kamala Harris (D-CA), Cory Booker (D-NJ), and former South Bend Mayor Pete Buttigieg, some of the partys brightest stars and both contenders former rivals.

For Sanders, the Michigan defeat36.4 percent to Bidens 52.9 percentwas particularly painful. Four years ago, when, after winning the states primary by a slim margin against Hillary Clinton, he claimed a resurgence in support for his progressive bid. At the time, he remarked it was an enormously successful night for us.

This time around, the success was significantly harder to quantify. From the numbers, its obvious the difference is dramatic, Steve Marchand, an early backer of Sanders 2016 effort, said about the immediate aftermath of Michigan from the past election to present.

Certainly at 9 p.m. or 10 p.m. I thought it might be a precursor to a withdrawal today, Marchand said. When youre having a good night, you like to crow about it, but when youre not you tend to clam up.

Natalia Salgado, political director at the Center for Popular Democracy Action, which endorsed Sanders this cycle, said his initial silence struck her as a much needed moment of self-awareness for the senator to go in deep with his team to assess the road forward. I think the result of that thoughtfulness was reflected in his speech today, she said.

At his Burlington press conference, Sanders was realistic about his current place in the race and signaled he would use the debate platform to hold Biden accountable on several of their biggest points of contrast, including rising health care costs and medical debt.

Sanders will also have a chance to deliver something of a monologue on Wednesday night, appearing on NBCs The Tonight Show with Jimmy Fallon.

But beyond the bookends of late night television and Sunday nights debate, the time in between is largely unknown. In Burlington, even the traveling reporters who follow his every move were unsure of Sanders next location.

Still, as the candidate plotted his way forward, other parts of the campaign continued to function as usual. At the headquarters, on the second floor of an office building on a popular street for shops and restaurants in the city, a street level sign encouraged visitors to volunteer, donate, and get free bumper stickers.

This week: PIZZA+ calls, the sign read, encouraging people to help out on Saturday.

Outside the office, a wooden piece of art portraying Sanders loomed over visitors with the tag line KNOT FIR SALE.

More:
Bernie Emerges From 17 Hours of Silence Ready to Debate - The Daily Beast