Optimal and fast weight loss -
Before you begin your weight-loss journey, do some brainstorming about the kinds of healthy foods you enjoy so that you can have lots of choices as you plan your meals and snacks. Such styles of eating tend to have a few things in common—they tend to be plant-based diets, they emphasize healthy fats, no simple sugars and low sodium, and they favor natural foods over the highly processed fare typical of much of the Western diet.
For example, the Mediterranean style diet gets its name from the foods available to various cultures located around the Mediterranean Sea. It heavily emphasizes minimally processed fruits, vegetables, legumes, nuts and whole grains. It contains moderate amounts of yogurt, cheese, poultry and fish.
Olive oil is its primary cooking fat. Red meat and foods with added sugars are only eaten sparingly. Besides being an effective weight loss method, eating a Mediterranean style diet is linked to a lower risk of heart disease, diabetes, depression and some forms of cancer.
Experts developed the DASH diet Dietary Approaches to Stop Hypertension specifically as a heart-healthy regimen. The combination of food types contained in the diet seem to work together especially effectively to lower blood pressure and decrease risk of heart failure.
The key features of DASH are low cholesterol and saturated fats, lots of magnesium, calcium, fiber and potassium, and little to no red meat and sugar. Unsurprisingly, that equates to a list of foods similar to those of the Mediterranean diet—whole grains, vegetables, fruits, fish, poultry, nuts and olive oil.
As its name implies, the MIND diet Mediterranean-DASH diet Intervention for Neurodegenerative Delay was designed by doctors to take elements from the Mediterranean and DASH diets that seemed to provide benefits to brain health and stave off dementia and cognitive decline.
In practice, it is very similar to both the Mediterranean and DASH diets, but it puts stronger emphasis on leafy green vegetables and berries, and less emphasis on fruit and dairy.
In recent years, the Nordic diet has emerged as both a weight-loss and health-maintenance diet. Based on Scandinavian eating patterns, the Nordic diet is heavy on fish, apples, pears, whole grains such as rye and oats, and cold-climate vegetables including cabbage, carrots and cauliflower.
Studies have supported its use both in preventing stroke and in weight loss. What do all of these diets have in common? Eating for your health—especially your heart health—by adopting elements from these diets is a smart way to lose weight.
But is fasting healthy, and does intermittent fasting work? Fasting—abstaining from eating for some period of time—is an ancient practice that is safe when not taken to extremes. Traditionally, the benefits of fasting have been both spiritual and physical. People who fast for religious reasons often report a stronger focus on spiritual matters during the fast.
Physically, a simple fast lowers blood sugar, reduces inflammation, improves metabolism, clears out toxins from damaged cells and has been linked to lower risk of cancer, reduced pain from arthritis and enhanced brain function.
A common intermittent fasting schedule might restrict eating to the hours of a. to p. But there is no specific, prescribed schedule. Some people have more or less generous eating windows, setting the rule that they will not eat after, say, p.
During a period without eating, insulin levels drop to the point that the body begins burning fat for fuel. Numerous studies have demonstrated the benefits of intermittent fasting for weight loss.
One possible reason for the success of intermittent fasting is that most practitioners have quit the habit of eating during the late evening and night hours. There are certain people who should not try intermittent fasting without first checking with their doctor, such those with diabetes or heart disease.
It sounds counterintuitive, but many people find success losing weight—especially initially—by eating more fat, not less. The theory is that by eating so many healthy fats and restricting carbohydrates, you enter an altered metabolic state in which you force your body to begin relying on fat for energy, burning away your fat stores instead of sugar for fuel.
Research does show that keto is an effective way to jump-start weight loss and improve blood-sugar levels. However, it is hard to maintain, and to date we are lacking long-term studies that show it to be a sustainable eating pattern for keeping weight off.
Because both weight loss and overall health are tied to some basic eating patterns, we have developed the Harvard Healthy Eating Plate as a model for meal planning and for your overall balanced diet. Imagine a round dinner plate with a line running vertically down its center dividing it evenly in two.
One half of the plate should be taken up by equal portions of whole grains not refined grains like white bread and white rice and healthy protein such as fish, nuts, beans and poultry—not red meat or processed meats. Two-thirds of the other half should be filled with vegetables, with the remaining portion consisting of fruit.
To the other side of the plate, imagine a vessel containing healthy oils such as canola or olive oil. Use it for cooking or at the table instead of butter.
Adhering to its guidelines will optimize your chances of remaining healthy and of maintaining a desirable body weight. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School.
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By Jessica Migala. Medically Reviewed. Kayli Anderson, RDN of American College of Lifestyle Medicine. In the well-known so-called Biggest Loser study, researchers followed up with participants from the TV show after six years.
Despite their initial impressive weight loss, they had regained most of the weight, and their metabolic rates had slowed such that they burned far fewer calories than would have been expected. Research has found that intermittent fasting can lead to weight loss of 1 to 8 percent from the starting weight, which is comparable to the amount of weight loss expected while on a calorie-restrictive diet.
Intermittent fasting may also improve other areas of cardiometabolic health, such as lowering blood pressure and reducing insulin resistance. Also, separate research analyzed 11 intermittent fasting trials that were at least eight weeks long and involved adults who were considered obese or overweight.
Here are seven intermittent fasting approaches to consider: 1. Time-Restricted Fasting With this type of intermittent fasting, you choose an eating window every day, which should ideally leave a to hour fasting period.
Overnight Fasting This intermittent fasting approach is the simplest of the bunch. Eat Stop Eat This intermittent fasting approach was developed by author Brad Pilon in his book Eat Stop Eat: The Shocking Truth That Makes Weight Loss Simple Again.
Whole-Day Fasting In this intermittent fasting approach, you eat once a day. Alternate-Day Fasting This intermittent fasting approach was popularized by Krista Varady, PhD , a professor of kinesiology and nutrition at the University of Illinois at Chicago.
This is a popular approach for weight loss. In fact, research found that, in overweight adults, alternate-day fasting significantly reduced body mass index, weight, fat mass, and total cholesterol.
You may be concerned about feeling hungry on fasting days. Research published by Dr. Varady and colleagues found that side effects of alternate-day fasting like hunger decreased by week two, and the participants started feeling more satisfied on the diet after week four.
Something to keep in mind: The research on the effect skipping breakfast has on weight loss is mixed. Editorial Sources and Fact-Checking. Cardiometabolic Benefits of Intermittent Fasting.
Annual Review of Nutrition. Effectiveness of Intermittent Fasting and Time-Restricted Feeding Compared to Continuous Energy Restriction for Weight Loss.
Effects of 8-Hour Time Restricted Feeding on Body Weight and Metabolic Disease Risk Factors in Obese Adults: A Pilot Study. Nutrition and Healthy Aging. Short-Term, Intermittent Fasting Induces Long-Lasting Gut Health and TOR-Independent Lifespan Extension. Current Biology. Effects of Intermittent Fasting on Health, Aging, and Disease.
The New England Journal of Medicine. Research on Intermittent Fasting Shows Health Benefits. National Institute on Aging. Intermittent Fasting: The Positive News Continues. Harvard Health Publishing.
Effect of Alternate-Day Fasting on Obesity and Cardiometabolic Risk: A Systematic Review and Meta-Analysis. Metabolism: Clinical and Experimental. Dietary and Physical Activity Adaptations to Alternate Day Modified Fasting: Implications for Optimal Weight Loss.
Nutrition Journal. Association Between Breakfast Skipping and Body Weight — A Systematic Review and Meta-Analysis of Observational Longitudinal Studies. Breakfast Skipping, Body Composition, and Cardiometabolic Risk: A Systematic Review and Meta-Analysis of Randomized Trials. Association of Skipping Breakfast With Cardiovascular and All-Cause Mortality.
Journal of the American College of Cardiology. Resources Fothergill E, et al. August Varady KA, et al. October Gabel K, et al.
June 15, Rynders CA, et al. Catterson JH, et al. June 4, De Cabo R, et al.
Natural remedies for allergies research Optimal and fast weight loss little dast of infection from prostate biopsies. Discrimination at work is rast to high blood pressure. Icy fingers and toes: Poor circulation or Raynaud's phenomenon? According to the CDC, nearly three-quarters of us are overweight or obese. That suggests that losing weight is not easy—yet it is entirely possible when done right. There are two keys to success when it comes to weight loss. Weihgt diets, supplements, and meal replacement plans claim to ensure Optimap weight loss, but lack liss scientific evidence. However, African Mango Supplement are some strategies qnd by science weighf have an Optimal and fast weight loss on weight Guarana for healthy digestion. These strategies include exercising, keeping track of calorie intake, intermittent fasting, and reducing the number of carbohydrates in the diet. Intermittent fasting IF is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the day. Several studies have indicated that short-term intermittent fasting up to 26 weeks in duration is as effective for weight loss as following a daily low calorie diet. It is best to adopt a healthy eating pattern on non-fasting days and to avoid overeating.
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