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As the high-fat, low-carb keto diet continues to be a popular nutrition topic, variations of keto from Mediterranean keto to vegetarian, are also trending, along with a dubious market of keto products and services that promise quicker, easier results from the diet.

Enter speed keto, a combination of keto and intermittent fasting. Although there's evidence to support both techniques, experts don't recommend combining them, especially if you're a beginner, since the sudden extreme shift will likely be unpleasant, and the short-term payoff isn't worth the side effects.

Dr. Mark Cucuzzella, a professor at the West Virginia University School of Medicine who has published several studies on keto and diabetes, said that fasting can be a challenge early in the keto process since dieters haven't yet allowed their bodies to adapt to burning fat, leading to hunger, fatigue. That added stress is not only unhealthy, but can actually disrupt the metabolism, he added.

"If you force it, if you do fasting wrong, it can break you," Cucuzzella told Insider. "The stress response can break your endocrine system."

Although searches for "speed keto diet plan" spiked dramatically in late February this year, according to Google Trends, it isn't new.

"Speed keto" is a trademarked diet plan created by Harlan Kilstein, an entrepreneur and self-proclaimed "lifestyle coach." Kilstein identifies himself as a doctor and technically, he is, with a doctorate in education, not nutrition or any other field of medicine.

Kilstein apparently became personally interested in keto for his own weight loss, according to his website, and published a cookbook titled "Completely Keto" in 2018. His Speed Keto program appears to have been launched shortly thereafter. It offers ready-made ketogenic meal plan and fasting schedule to speed weight loss or push past the well-known "keto plateau," the phenomenon where some keto dieters find they stop losing weight within weeks or months on the diet.

The whole Speed Keto package sells online for $39, but the website claims it "has a total value of $540."

Keto, often called a lifestyle instead of a diet, has been touted for weight loss, more energy, and better metabolic health. Recently, doctors have begun using keto as a treatment for diabetes, although nutritionists are often skeptical of the high fat in a keto diet, particularly saturated fat.

There's also a growing body of evidence to support the benefits of intermittent fasting, including weight loss, but also prevention of chronic disease and other ailments.

However, neither is right for everyone people with a history of disordered eating, for instance, shouldn't attempt restrictive diets that cut out food groups (keto severely limits carbohydrates) or require not eating for long periods of time (like certain types of fasting). And it's always best to work with a medical professional and/or nutrition expert if you're trying to lose weight or dramatically change your diet.

But the combination of the two into "speed keto," with the goal of participants eating just one low-carb, high-fat meal per day, has an even greater risk of becoming a crash diet, since the abrupt, dramatic change to eating habits will likely leave people hungry, fatigued, and unlikely to stick to the eating plan, according to experts.

BURCU ATALAY TANKUT/Getty Images Once adapted to a keto diet, some people will naturally eat less often throughout the day, since high-fat meals are more filling, according to Dr. John Limansky, who follows a keto eating style and advocates it for his patients.

"[Speed keto] is a catchy marketing way of describing what people already do," he told Insider.

But the key is that those people have already adapted to the ketogenic diet over time, a lengthy process that varies depending on the person, but can take two to four weeks after restricting carbohydrates, Limansky said. It's true that fasting can speed up the process by more rapidly reducing the body's stored energy, but it's likely to be unpleasant, he added.

Trying to fast before then, particularly a rigorous fasting style of just one meal a day, can be challenging because the brain is used to relying on glucose for energy without a steady supply from food, Limansky said, people can feel groggy, fatigued, and prone to cravings and hunger pangs.

"I think it's a lot more difficult to start off that way. I recommend getting fat adapted first so you don't experience symptoms," he said. "Short-term, it's more successful, but long term, it's not sustainable."

The specific type of intermittent fasting promoted in speed keto is "one meal a day" eating schedule, sometimes abbreviated to OMAD. It can certainly help with weight loss, according to Limansky, since eating less often will likely cause you to consume fewer calories overall and, keto or otherwise, losing weight always requires a calorie deficit.

But there's no evidence that it's any better than other, less extreme styles of intermittent fasting, according to Robin Foroutan, a registered dietitian nutritionist and representative for the Academy of Nutrition and Dietetics. And it requires some planning to get all your daily nutrients and calories in one sitting that single meal has to be high-quality and well balanced, or you'll be missing out on important dietary components like vitamins, minerals, and fiber.

"That means you might be following a plan that requires much more effort without extra pay-off in terms of health benefits," Foroutan told Insider. "It is probably not that easy to get all the nutrients you'll need for the day in that one meal without over stuffing yourself, which isn't great for digestion and absorption."

For people who are still looking to implement the benefits of keto or intermittent fasting, the experts recommend a slow and steady approach as well as consulting a nutritionist or medical doctor. Any diet, including keto or fasting, with the intention of quick weight loss is less likely to be sustainable over time, Limansky said.

"It's not a diet, it's a lifestyle change, a long-term solution to metabolic issues people are facing." he said. "I look at it as this is how I'm going to live for the rest of my life, as a side effect I'll lose weight. Focus on health first, and not weight loss."

The takeaway here is that like other extreme dieting strategies, like very low calorie plans, it will likely work for weight loss, but it's not worth it long-term, Limansky said.

And not everyone needs to fast, or do keto, to feel good or lose weight (if that's their goal), Cucuzzella added. Simple principles like avoiding processed food and added sugar can make a big different for many people, without the added stress of complicated diet plans or obsessive carb counting.

"It's a choice. Not all people need to do this," Cucuzzella said. "If people are hungry, they'll eat. If they lose weight and muscle, they'll shut metabolic rate down and gain the weight back. But if people do the basics, it takes care of a lot of problems."

Read more:

A flight attendant says his keto diet caused a false positive on the breathalyzer test that cost him his job

The US government is testing the keto diet to treat veterans' diabetes. Critics say it could have long-term health risks.

The keto diet may help people with diabetes control their blood-sugar levels

Read this article:
'Speed keto' works for fast weight loss but experts don't recommend it - Insider - INSIDER

Nutrition

We turned to local health pros to find out if the dieting trend is actually good for you.

Intermittent fasting is the latest diet craze, but is it good for your long-term health? / Photograph courtesy of Getty Images.

Note: This post addresses intermittent fasting as a diet, not fasting done for religious or cultural purposes. You should consult with a doctor, nutritionist, or dietician before trying intermittent fasting, or any diet.

A few weeks ago, a group of friends and I were trying to plan a fairly low-key wine and cheese night. As if trying to work around everyones schedules isnt already difficult enough, we found ourselves faced with a new challenge: one of our pals was intermittent fasting and their eating window closed right when the rest of us could get together. Sigh.

This type of time constraint probably isnt unique to my inner circle, as intermittent fasting (IF) is on the rise. Historically done for religious or cultural reasons, fasting has now become a popular way to lose weight because you dont have to change what you eat, just when you eat. As an added bonus, there are at least six options for restricting food intake from skipping one meal per day to fasting for a full 24 hours.

Even though celebs like Jennifer Anniston and Hugh Jackman have had success with IF, we wondered: Is intermittent fasting actually good for you? Sure, fasting is said to have various health benefits other than losing weight, such as lowering high blood pressure, reducing oxidative stress, and boosting brain health, but much of the current research has been done on rats or in early clinical trials. Plus, being hyper-focused on your food might trigger disordered thoughts and behaviors like food-related anxiety or guilt, or even orthorexia.

To get the low-down on the latest diet craze, we turned to the experts at OnPoint Nutrition and Philly Dietitian to find out the benefits and risks of IF, and what nutritional alternatives theyd recommend.

Be Well Philly: Why has intermittent fasting been gaining so much popularity recently?Katelan Sottosanti, nutritionist at OnPoint Nutrition: Since IF doesnt require any calorie counting or food restriction (other than the timing), I think people like it because it comes off as easy and makes them feel like they are in control of their food, rather than the other way around. Individuals will set their own eating window and make their own food choices within the chosen time frame, making it adaptable to busy schedules or lifestyles.

What are the benefits of IF?Theresa Shank, founder of and registered dietitian at Philly Dietitian: Many studies show that IF patterns of eating can cause weight loss, improve your metabolism, and protect against disease and cancers. Though, its important to note that current scientific evidence for health benefits of intermittent fasting in humans has often been derived from animal studies. A rat may not have the same weight loss percentage as you! With that said, time-restricted fasting such as 16/8 or even 14/10 is a method that individuals can use to help instill boundaries around their eating routine. I think this type of IF can be a helpful behavioral tool for individuals who need help with recalibrating their hunger cues or struggle to curb overeating.

Emily Horstman, lead dietitian at OnPoint Nutrition: The only pro of IF that Ive identified is that it can make individuals more aware of their eating habits. Someone who begins to hyper-focus on the timing of their meals may then realize where they are either falling short or consuming excess. One area of excess this can really highlight is the late-night eating many adults tend to engage in due to not eating enough during the day. In this way, IF is appealing because it gives people a fast and easy way to assert control over their daily intake; however, its not an answer to long-term health, disease management, or weight loss or management.

Who shouldnt be intermittent fasting?All of our experts agree the following individuals should not be intermittent fasting: women who are pregnant or breastfeeding; anyone under the age of 18; those with a history of disordered eating and/or have obsessive thoughts about food and weight loss; and anyone with a medical condition, especially diabetes. IF might also interfere with certain medications.

Should people be wary of IF?Gal Cohen, registered dietitian at OnPoint Nutrition: Sometimes, IF can lead to disordered eating thinking patterns and behaviors. While some people can try IF and not exhibit any disordered eating once they stop, others may find that they are too restricted and too stressed over what and when they eat. Research has shown that over-restriction can lead to binges, and micro-managing your food intake and your eating window is pretty much working against your bodys ability to tell you when its hungry and full. Spoiler alert: we have hormones that do that!

Sottosanti: One of the big cons of IF is that fasting periods can lead to rebound overeating, which is similar to the binge and restrictive behavior of disordered eating. With some of the fasting techniques including a one meal a day schedule, fasting can cause fatigue, difficulty concentrating, and decreased alertness, as well as more serious health consequences like dangerous drops in blood sugar levels and disruption of your menstrual cycle. Individuals are also at risk for developing orthorexia, which is a disorder that involves an unhealthy obsession with healthy eating and constantly thinking about/worrying over your next meal (something fasting for 16 hours could bring on!).

What nutrition habits or practices do you recommend?Shank: Data across the board highlights the potential importance of synchronizing intermittent fasting regimens with daily circadian rhythms (sleep-wake cycle) to maintain optimal metabolic function. Personally, I encourage clients to be mindful of the timing at which they eat to suffice hunger and their nourishment versus eating as a reaction to stress, boredom, or other emotional or social reasons.

Cohen: The safest eating habit is one that is sustainable! Often, I see clients try to cut out whole food groups, jump on the latest fad diet bandwagon, or follow whats worked for their friends, only to realize that approach isnt working for their body. My advice: If its not something you can see yourself doing long-term, its not for you.

Sottosanti: Eating balanced meals about 3-4 hours apart encourages the intake of more nutrients throughout the day, cutting down on the chances of overindulgence at meal time. I [and the OnPoint team] advocate for a whole-foods, anti-diet approach to healthy eating that is sustainable over time. Thats when your nutritional habits truly reflect a beneficial, healthy lifestyle, rather than a bandwagon diet.

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Excerpt from:
Heres Why Intermittent Fasting Is Suddenly So Popular in Philly, According to Nutrition Pros - phillymag.com

Q My son is always too busy to eat and seems to rely on shakes for his meals and snacks. I grew up using a plate with a meat, starch, and vegetable on it. Can this be healthy? SC, Greenville

A I grew up with first the four then the seven food groups, before the pyramid and now the plate. There are many ways to look at eating healthy with todays food supply. Greyson Vann, a third-year Brody medical student wanted to share what he might tell a patient that asked this question. Here is what he has to say.

For full disclosure, I am an avid user of meal replacement shakes (MRS), replacing nearly every breakfast and most lunches during the week. MRS have aided me in both losing weight and maintaining my weight loss.

Sold as mixable powders or as ready-to-drink shakes, the popularity of MRS has been growing in recent years. The global market size hit an estimated $16.1 billion in 2018. With this increase in popularity, it is important to ask if meal replacement shakes are a healthy alternative to traditional foods.

The short answer to this question: It depends on how they are used as part of a larger diet plan.

Not all MRSs are created equal, with each offering different amounts of calories, macronutrients (proteins, carbohydrates, fats), and micronutrients (vitamins and minerals). The typical calorie content of an MRS is 200-400 calories, although some offerings may be as low as 100 calories. Carbohydrate content can differ drastically between MRSs, with some providing less than 10 grams per serving while others provide nearly 50 grams per serving. Many contain 20 grams or more of protein.

It is not uncommon to find them containing 8 grams or more of fiber, nearly a third of the recommended 25 grams per day and higher than the typical 1-3 grams in commercial fiber supplements. The amounts of each micronutrient included can also vary considerably, ranging from less than 10 percent to greater than 100 percent of the recommended daily intake per serving. Commonly included micronutrients are B vitamins, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, calcium, iron, and zinc.

Some shakes may even include omega-3 fatty acids, omega-6 fatty acids, antioxidants and probiotics. The variability in nutritional content between brands makes it essential to read the Nutrition Facts Label.

The shake that is best for an individual will depend on dietary preferences and health needs, including low-carbohydrate/high-protein, gluten free, or vegan diets, to name a few. Some options are geared toward weight loss, while others aim to provide nutritionally complete meals. Those providing nutritionally complete meals will provide the average person with all his or her necessary calories, macronutrients, and essential vitamins and minerals if he or she were to consume a shake for every meal of the day. With many shakes coming in under $3 per meal, MRSs can provide more bang-for-your-buck than nearly any fast-food meal, while being more convenient to consume.

Weight/fat loss studies that compare people who incorporate MRSs into their calorie-restricted diets and people who eat calorie-restricted diets with only traditional foods have found that both groups have significant amounts of weight/fat loss after 12 weeks. However, those who consumed shakes were able to maintain their weight/fat loss at one year, unlike those who did not. Those using MRSs on calorie-restricted diets also were more likely to receive adequate amounts of essential vitamins and minerals.

Through weight loss and improvement in diet quality, MRSs can help improve blood glucose, insulin, and triglyceride levels, as well as lower systolic blood pressure, all of which are important in decreasing the risk of heart disease and stroke. These changes also are possible eating a properly planned diet containing a variety of traditional foods. However, individuals may struggle with portion control or lack access to healthy foods, something MRSs can eliminate.

Shakes are not without their drawbacks. Studies show that liquid meals are not quite as effective as solid meals at providing a lasting full feeling. The thickness of the shake also affects how full one feels after consumption, with thicker shakes making one feel fuller. Additionally, there is evidence that chewing food may make one feel fuller faster and decrease food intake. From personal experience, especially when consuming multiple shakes per day, the flavor can become monotonous. While it is easy to resist eating additional food when eating alone, it can be extremely tempting when watching others eat traditional foods. Additionally, it is not uncommon to experience looser stools and an increase in the number of bowel movements per day when shakes are first introduced until your gut becomes adjusted to the dietary change.

Meal replacement shakes can be a healthy alternative to traditional foods. Most studies incorporating them only utilize the shakes for one or two meals per day. If choosing to use MRSs, they may make the most impact when used in place of crunch, on-the-go meals when less healthy options are more likely to be consumed. However, be sure to ask your doctor about any special dietary needs before making changes. A visit with a registered dietitian nutritionist (RDN) can help you select the right MRS for you and plan the other meals, so you meet your health and lifestyle goals.

Professor emeritus Kathy Kolasa, a registered dietitian nutritionist and Ph.D., is an affiliate professor in the Brody School of Medicine at East Carolina University. Contact her at kolasaka@ecu.edu

Read more from the original source:
Shakes offer health, weight loss benefits | Columnists | reflector.com - Greenville Daily Reflector

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Although previous research has questioned whether 10,000 steps per day should really be the gold standard of walking activity, its remained a daily milestone for many. A new study suggests theres no need to abandon the number, since it does come with some benefitsbut it also suggests preventing weight gain isnt one of them.

Research published in the Journal of Obesity details an experiment following 120 freshman at Brigham Young University (BYU) who walked either 10,000, 12,500, or 15,000 steps daily for six days a week during their first six months of college. The students tracked their steps using a pedometer.

The studys goal was to evaluate whether exceeding 10,000 steps would minimize the kind of weight and fat gain that is common for freshmen, especially in their first few months of school. The result? Not so muchthe average weight gain for the students was 3.5 pounds.

The reason why higher levels of activity didnt translate to a more protective effect wasnt part of the study, but lead author Bruce Bailey, Ph.D., professor of exercise science at BYU, told Runner's World that those results are consistent with past research.

Physical activity generally produces only small amounts of weight loss, and some studies didnt see even that, he said, adding that preventing weight gain, particularly with this population, will require more researchespecially with eating pattern changes, and over a longer period of time.

However, just because many participants gained weight doesnt mean they werent seeing benefits from being more active, Bailey added. He said that those who managed to reach 15,000 steps per day were getting in at least an hour more of active time during their days than when they started.

Going beyond 10,000 steps per day decreases sedentary time and increases moderate activity, which may have benefits that go beyond weight, he said. There are many emotional and health advantages to keeping up that level of activity.

[Smash your goals with a Runners World Training Plan, designed for any speed and any distance.]

Previous research confirms that assumption. A 2019 study in JAMA Internal Medicine on older women found that as few as 4,400 steps daily was associated with lower mortality rates compared to those who were more sedentaryand that the higher the step count, the more that mortality decreased before leveling off at 7,500 steps.

Additional research, from 2010 in Current Opinion in Cardiology, found there are consistent associations between walking and better cardiovascular health for people of any age, both healthy and with heart conditions.

As for how fast you should be walking to see these health benefits? A 2019 study in the British Journal of Sports Medicine discovered that walking at 100 or more steps per minute counts as moderate-intensity physical activity, while 130 or more steps per minute counts as vigorous physical activity. And according to the current U.S. Physical Activity Guidelines, adults should aim for 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes of vigorous-intensity exercise per week.

In general, though, if youre looking to slow or stop weight gain, increasing your steps alone might not be the best strategy. But as an overall health booster? Walk on.

Excerpt from:
No, Getting 10,000 Steps a Day Wont Necessarily Prevent You From Gaining Weight - Runner's World

Imagine an omelette without egg! Sounds impossible, right? But here we have a recipe of eggless omelette that can be a perfect meal for your breakfast. Due to the morning rush, we generally tend to skip breakfast one of the most important meals of the day. Since our body consumes all the energy post dinner till the morning, breakfast as per the health experts, should never be skipped. Believe it or not 'Eat breakfast like a king, lunch like a prince and dinner like a pauper' may just be the health mantra you have been looking for.

Starting your day with hunger, tires you fast. It is because of the imbalance in glucose level in the body. If you are trying to lose weight, it is advisable to never skip your breakfast. Whichever diet program you follow, a sumptuouspromotes body's metabolism rate, which accelerates weight loss.

Vlogger and YouTuber Parul, on her YouTube channel 'Cook With Parul', posted a recipe of potato veggie omelette that is not only tasty, but also easy to cook. The best part is that this recipe needs very basic ingredients, which are easily available in your kitchen. All you need are- potato, tomato, onion (optional), ginger paste, besan(Bengal gram flour), maida(all-purpose flour), salt, baking powder, red chilli flakes (or dry red chilli powder) and a pinch of haldi (turmeric powder). Baking powder is the star in the show as this ingredient makes the dish fluffy like an omelette.

Though this dish is made using potato, you can use any vegetable of your choice to make this omelette.

Also Read:Watch: This Tawa-Roasted Arbi Tikki Is A Healthy Solution To Your Hunger Pangs (Recipe Inside)

About Somdatta SahaExplorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day.

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Indian Cooking Tips: This Quick And Easy Eggless Omelette Can Be A Perfect Breakfast For The Vegetarians - NDTV Food