Fasting is the process where you abstain from food and/or water for a period of time. In water fasting, you don’t eat but you are free to drink as much plain water as you want. A popular form of fasting is juice fasting, where you consume nothing but juices (such as greens or fruit juice).
Starving happens when fasting ends. The amount of time one can fast without going into starvation mode depends on the individual, such as their percentage of body fat, their body, body condition and so on. Believe it or not, the average person can last 40 days (!!) just by drinking water alone (please do not attempt to do this yourself without doing due research).
The Experiment
The parameters of the experiment were as follows:
The Experience
In terms of benefits, I didn’t experience a clearer mind or any further weight loss compared to the 12-14 hour fasts I’d been doing over the past several months. I love not having to worry about eating in the AM and waiting for my food to completely digest before hitting the gym. I’ve had so many bad experiences eating too many calories (following the common advice, eat your biggest meal in the morning) before my workout. Eating a bowl of oatmeal with yogurt, berries and some nuts is just too much. I feel bloated and get bad cramping. If I am going to eat prior to a workout, a banana is the only food that will suffice – it provides a slow release of energy.
The first few days took some adjustment. I have the luxury to create my own work schedule, but with that being said, there are some days where I have early morning meetings and need to get my workout done first thing in the morning. I’m talking EARLY (between 5:30-7:30am). I found the 16:8 to be very difficult to maintain with my fluctuating workout schedule.
]]>People with prediabetes and Type 2 diabetes are often prescribed a myriad of drugs to manage the condition’s symptoms, which often include high blood pressure. Regularly keeping track of what’s what, when it’s time for a pill, and how much to take can take its toll on the quality of life. But new research reiterates that a healthy diet and weight loss has the potential to turn all that around.
Individuals with diabetes in the DIRECT study in Scotland who lost a significant amount of weight also lowered their blood pressure, and many of them were able to stop taking medication altogether, according to a May 2021 report. DIRECT is a research study investigating whether offering an intensive program for weight loss and weight loss maintenance would be advantageous for people with Type 2 diabetes, according to its website.
“Many of the patients were able to safely stop taking their diabetes medications as well as their blood pressure medications when their blood sugar and blood pressure numbers dropped towards normal,” said Dr. Gabe Mirkin in a recent blog post. Mirkin, a fitness guru, longtime radio host and sports medicine doctor with more than 50 years of practice, added that 80% of those who maintained their weight loss were able to stop all of their diabetic medications for the full two-year study period.
That’s great news for people with Type 2 diabetes because it means that eating better and losing weight has the potential to reduce dependency on medication.
“Realize that these drugs are used to control your condition, not to cure it,” Mirkin wrote. “You can often get rid of both Type 2 diabetes and high blood pressure with major lifestyle changes.”
If you’re not sure where to start, Diet-to-Go has a plan just for you. Diet-to-Go’s Balance-Diabetes meal plan follows the American Diabetes Association’s guidelines for proper, balanced nutrition for people with prediabetes and Type 2 diabetes. Like all of our plans, it takes the guesswork out of healthy eating by delivering chef-crafted, portion-controlled meals right to customers’ doors anywhere in the continental U.S.
The Balance-Diabetes plan is specifically designed to help you lose weight, manage pre-diabetes and prevent Type 2 diabetes. Plus, each chef-crafted meal is prepared with wholesome, locally sourced ingredients to ensure the highest quality taste.
]]>Losing weight starts with a healthy diet, but incorporating fitness is also an important part of the equation.
Exercise can increase your calorie budget, giving you more room to enjoy healthy snacks throughout the day, and is also an important part of maintaining your overall health.
Hopefully, through a bit of experimentation, you’ve already built an exercise routine into your schedule. But if you haven’t, start out small, with 3-4 routines a week, and build from there.
To help you along, there are several hacks you can do to make it more enjoyable and stay consistent to bump that weight loss to the next level!
1) Focus on fun, not fury.
If you’re absolutely miserable the entire time you’re working out, you’re likely setting yourself up for failure. By furiously upping the intensity every time you work out, there’s a chance you’ll burn out. Instead, do something you enjoy, where the fact that you’re exercising is more back-of-mind. That may be a sport, or a certain machine at the gym, or even just going for a walk — whatever it is, enjoying it will go a long way towards sticking with it.
2) Substitute a superset for cardio.
Hate running? Don’t enjoy 45 minutes on the elliptical? You’re not alone. Cardio is a great way to boost your metabolism, sure, but it’s also not something some of us like doing. Instead, try doing supersets, which elevate your heart rate during the exercise — and keep it elevated afterward. Supersets are performing two or more different exercises back-to-back. For example, you might start with 5 minutes of jumping jacks, then switch directly to 3 minutes of running, then go back to the jumping jacks, with short periods of rest in between. It works out different parts of your body and keeps your mind activated so the routine won’t get boring.
3) See to your strength training.
It’s easy to get caught up in the idea that you need to do lots of cardio to burn calories when you’re trying to lose weight. But hang on — your muscles need some love, too! Building strength and toning those muscles is the best way to bump up lean muscle mass, known to play a big role in increasing basal metabolic rate so you’re burning calories long after you’ve set the weights down. If you’re doing at least 20-30 minutes of exercise 4-5 days a week, try to spend at least 30% of those routines on strength training.
4) Recuperation is paramount.
People that get really into exercising often forget one of the most important parts — recovery! Recovery means you should not only be taking rest days, but also making sure you eat right and get enough sleep. Your body needs the down time to heal and prepare for your next fitness routine. Not prioritizing recovery can actually make losing weight even more difficult. Not getting enough sleep, for example, has been linked to less impulse control, which could cause you to snack more and eat more unnecessary calories than you otherwise would.
5) Track your progress.
One of the best feelings is when you start seeing the results of your diligence. If, for example, you start out with a 20-minute walk three days a week and suddenly notice you’re able to walk 30 minutes the next week, that’s a heck of a feeling. Or maybe you were lifting 10-pound weights, and started to notice they were too light, so you upped it to 15 pounds. Make sure you’re noting any gains you make, whether that’s via a fitness tracker, a journal or an app.
6) Go for short and intense, not long and gradual.
If you’re finding it difficult to consistently fit a 40-minute workout into your daily routine a few times a week, you might benefit from opting for shorter workouts — maybe 10 to 15 minutes — six days a week instead. Sometimes, it’s easier to fit in something shorter than trying to schedule around a larger chunk of time — and that’s more than okay. The key is to stay the course and do it without fail, whatever that looks like for you.
Doing just a few of these simple hacks could go a long way towards making fitness a regular part of your healthy lifestyle — and getting the added weight loss benefit that goes with it!*
Belly fat has many names, but whatever you call it, those extra inches around your middle are a serious matter, and not just because it makes it harder for you to squeeze into your favorite jeans. Belly fat is unique in that it can have a far more negative impact on your health than other types of fat.
There are three types of fat: triglycerides (the fat that circulates in your blood), subcutaneous fat (the layer directly below the skin’s surface) and visceral fat (belly fat). Visceral fat is located beneath the muscles in your stomach and poses risks to your health when there is too much of it. It produces excess hormones and chemicals, which negatively impacts almost every organ in your body, and increases your risk for health issues such as heart disease, Type 2 diabetes and colorectal cancer.
You can tell if you have too much belly fat by grabbing a measuring tape and measuring your middle. A waist measuring more than 40 inches puts men at risk for diabetes and heart disease; for women, it’s anything over 35 inches.
The evidence is clear: hands down, the best way to burn body fat (including belly fat) is to switch to a fat-burning metabolism by controlling your carb intake. Which is where Atkins comes in. With Atkins, here’s what you do and how it impacts your waistline:
Cut the sugar—Your body is built to handle the equivalent of only one to two teaspoons at a time, and anything more than that has the potential to be converted into body fat. Fortunately, Atkins is naturally low in carbs that convert to sugar. And when carbs are low enough, your body is burning fat for fuel, which is what you want to burn when you have fat storage (especially around the belly).
Pump up the protein—With Atkins, you are eating optimal amounts of protein (not too much, not too little). When you include some protein in every meal and snack, you are able to control your hunger and cravings, which is the secret to battling the bulge.
Cut the carbs—When you cut out refined carbs like white bread, rice, bagels, pasta, cookies, candy and chips and focus on nutrient- and fiber-rich carbs such as vegetables, and low-glycemic fruits, you start to lose belly fat, because, once again, your body is burning fat for fuel.
Healthy fats are your friend ~ When you lower carbs and sugar, and your body is burning fat for fuel, you can enjoy healthy fats like olive oil, butter, avocados, nuts, and certain sauces and dressings
]]>Low carbohydrate diets have become a very popular tool for weight loss over the last several decades. While much of the scientific rationale behind why they are utilized for weight loss, such as the carbohydrate-insulin hypothesis, have largely been proven wrong by the scientific literature, low-carb diets are still utilized quite extensively for weight loss.
The reason they are utilized is most likely since low-carb diets do show some efficacy for weight loss, especially in the short term. However, there is still a lot of confusion around how to accurately set carbohydrate targets, how exactly low-carb diets may or may not work, and what things you should consider when adopting a low-carb diet yourself, or making recommendations to clients.
If you simply remove the unhealthiest carb sources from your diet, such as refined wheat and added sugars, you’ll be well on your way to improved health.
However, to unlock the potential metabolic benefits of low carb diets, you also need to restrict other carb sources.
There are no scientific papers that explain exactly how to match carbohydrate intake to individual needs. The following sections discuss what some dietitians believe about carb intake and weight loss.
This is a moderate carb intake. It may work for people who are lean, active, and trying to stay healthy and maintain their weight.
It’s possible to lose weight at this — and any — carb intake, but you may also need to be aware of calorie intake and portion sizes to lose weight.
Carbs you can eat include:
This range may be beneficial if you want to lose weight while keeping some carb sources in the diet. It may also help to maintain your weight if you’re sensitive to carbs.
Carbs you can eat include:
This is where the low carb diet has bigger effects on metabolism. This is a possible range for people who want to lose weight fast, or have metabolic problems, obesity, or diabetes.
When eating less than 50 grams per day, the body will go into ketosis, supplying energy for the brain via so-called ketone bodies. This is likely to dampen your appetite and cause you to lose weight automatically.
Carbs you can eat include:
Be aware that a low carb diet doesn’t mean it’s a no-carb diet. There’s room for plenty of low carb vegetables.
]]>The notion that diets don’t work (for better health, weight loss, fasting etc.) is becoming increasingly popular, and for that, I am grateful. However, diets and diet culture are still everywhere, usually with promises like “do this for X time period to [insert bogus health claim], lose X amount of weight and feel amazing.” Because we live in a world that still celebrates small bodies and stigmatizes larger ones, diets with these claims are appealing even to those who may, deep down, know better. In my practice, I’ve found clients with a history of chronic dieting all have a breaking point in which they realize just how much diets can negatively affect quality of life. And they want out. Here are a few ways I help them do just that.
The notion that diets don’t work (for better health, weight loss, etc.) is becoming increasingly popular, and for that, I am grateful. However, diets and diet culture are still everywhere, usually with promises like “do this for X time period to [insert bogus health claim], lose X amount of weight and feel amazing.” Because we live in a world that still celebrates small bodies and stigmatizes larger ones, diets with these claims are appealing even to those who may, deep down, know better. In my practice, I’ve found clients with a history of chronic dieting all have a breaking point in which they realize just how much diets can negatively affect quality of life. And they want out. Here are a few ways I help them do just that.
Dieting (and weight loss, for that matter) do not equal health. In fact, dieting is very often one of the least healthy things we can do to our bodies. Health-promoting behavior changes can last a literal lifetime, once you figure out what is most meaningful to you and your health goals and put them into practice. If this seems daunting, working with a registered dietitian can be helpful!
During the times when you’re not eating, water and zero-calorie beverages such as black coffee and tea are permitted.
And during your eating periods, “eating normally” does not mean going crazy. You’re not likely to lose weight or get healthier if you pack your feeding times with high-calorie junk food, super-sized fried items and treats.
But what Williams likes about intermittent fasting is that it allows for a range of different foods to be eaten — and enjoyed. “We want people to be mindful and take pleasure in eating good, nutritious food,” she says. She adds that eating with others and sharing the mealtime experience adds satisfaction and supports good health.
Williams, like most nutrition experts, regards the Mediterranean diet as a good blueprint of what to eat, whether you’re trying intermittent fasting or not. You can hardly go wrong when you pick complex, unrefined carbohydrates such as whole grains, leafy greens, healthy fats and lean protein.
]]>How often do you start your day without checking in with yourself? Maybe you roll out of bed and get straight to work, or the first thing you do is put everyone else’s needs above your own. Fasting plays an important role in setting daily intentions.
Ever since getting a puppy, my mornings have been less focused on my own needs and more focused on keeping him happy. I soon realized that this change meant I’d fallen out of the habit of checking in with myself before the day started.
If you don’t give yourself time to check in with yourself on a regular basis, you may feel a sense of disconnection from yourself and your goals. The more you avoid your own needs, the more overwhelmed you can become.
Something I find helpful to combat this feeling is to set a daily intention. This means taking a moment to pause before the day begins and asking myself what I want to get out of it.
By doing this, I’m able to stay more mindful throughout the day and focus on the type of energy I want to attract and put out into the world.
Setting a daily intention takes no more than five minutes, and it keeps you connected to your goals, desires, and needs. In this post, I’ll explain more about what daily intentions are, why they’re important, and give you some examples to get started.
It’s important to check with your doctor before starting intermittent fasting. Once you get his or her go-ahead, the actual practice is simple. You can pick a daily approach, which restricts daily eating to one six- to eight-hour period each day. For instance, you may choose to try 16/8 fasting: eating for eight hours and fasting for 16. Williams is a fan of the daily regimen: She says most people find it easy to stick with this pattern over the long term.
Another, known as the 5:2 approach, involves eating regularly five days a week. For the other two days, you limit yourself to one 500–600 calorie meal. An example would be if you chose to eat normally on every day of the week except Mondays and Thursdays, which would be your one-meal days.
Longer periods without food, such as 24, 36, 48 and 72-hour fasting periods, are not necessarily better for you and maybe dangerous. Going too long without eating might actually encourage your body to start storing more fat in response to starvation.
Mattson’s research shows that it can take two to four weeks before the body becomes accustomed to intermittent fasting. You might feel hungry or cranky while you’re getting used to the new routine. But, he observes, research subjects who make it through the adjustment period tend to stick with the plan, because they notice they feel better.
]]>There are so many reasons to love Pilate exercise, but at the top of the list is how efficient and enjoyable it is. We can all take 10 minutes during a busy day, roll out our mat, and get in an amazing workout – without even breaking a sweat!
And Pilates is widely known as one of the most effective ways to build and maintain a strong core. Every single time you hit play on a Pilates workout, you can rest assured you are building amazing core strength.
The Plank: The plank is a perfect start to your core strengthening journey; with minimal movement, this exercise can be adapted to something harder or easier depending on how you feel.
Support your lower body on your forearms with your legs behind you, keep your back straight and low holding this position for as long as possible. When improving with your core strength, start to hold for longer times.
Reverse Crunch: This exercise increases the strength in your low abdominal area, helping focus on this one area if you want a more targeted exercise.
Lie on your back with your knees bent to your chest. Lower your feet down to the ground slowly, try to keep your feet elevated slightly off the ground before bringing your knees back up to your chest.
Bird Dog Crunch: This unusually named exercise is perfect for targeting your lower back! A lot of the core activities you’re used to target your abdominal area, this crunch helps not only your lower back but improves balance and stability.
Kneel on all fours before raising your right arm out, at the same time straighten your left leg out. Once you’ve done this hold before lowering to the ground, repeat on the other side.
Bicycle Crunch Sitting: Your upper and lower abs will be tested with this crunch, along with your hips! Make sure you don’t twist your body too quickly or hard as this could cause injury.
Sit with a slight bend at your knees, bring your right knee up and your left elbow down towards each other. Repeat this on the other side.
Glute Bridge: The Glute Bridge targets your glutes! This one is pretty straight forward so why don’t you add weights for a twist.
Lie on your back with your hands on the floor and feet flat; when lifting your hips off the ground squeeze your glutes!
]]>Given its simplicity and accessibility, running is an extremely popular method of exercise—all you need are a pair of running shoes, some appropriate clothing, a route to follow, or access to a treadmill and you can start exercising. Want to maintain a healthy body weight? Running can do that. Want to improve your health or reduce stress? Running can do that. Want to test your fitness level or need some additional motivation to exercise? Register for a running race or event and you’re set.
Of course, while running is easy, accessible, and beneficial, you have to know how to do it properly so you can enjoy it for years. One of the ways you can help prepare your body to perform its best once you start running is to first perform a dynamic warm-up, which offers the following six benefits:
Whether you’re a longtime runner looking for a more effective way to train or you’re a beginning runner, the following dynamic warm-up will help make sure that every step you take counts. Note: These exercises are also very effective for an active recovery workout the day after a really hard training session, when your muscles are still sore and you want to move but you don’t want to overwork your body. In addition, they can also be used for a stand-alone mobility workout on those days when you might be dragging a little bit and want to work out but don’t want to push yourself too hard.
]]>Take a deep breathing, slowly, in and out through your nose.
You are tapping into an internal mechanism for better health and fitness. It’s simple, it’s free and it’s always there.
Have you ever thought about your breathing? Most people don’t. Breathing is an automatic function of the body, but you can also control it. You must breathe to live and so your body will do everything it can to make that happen. But your environment, stress, and how you breathe can alter and even impede that process.
The good news is that simply practicing nasal breathing can turn it all around.
Taking slower, longer breaths in and out through your nose can help with everything from reducing anxiety to boosting athletic performance. Basically, nasal breathing slows your rate of breathing down, which means your body doesn’t have to work as hard to get oxygen into your bloodstream. This is great for overall health and athletic performance, according to a 2018 study in the International Journal of Kinesiology and Sports Science.
Changing your can feel overwhelming but starting with awareness and practicing tested methods can help. Nestor suggests inhaling for a count of five seconds and exhaling for five seconds to slow your breathing. Navy seals favor box breathing in which you inhale for four seconds, hold for four seconds, exhale for four seconds and hold for four seconds. It has a calming effect and helps to activate your parasympathetic nervous system, the rest and digest part of our nervous system.
“When we breathe correctly, we have a sufficient amount of carbon dioxide, and our is quiet, controlled, and rhythmic,” explains Patrick McKeown in The Oxygen Advantage: The Simple, Scientifically Proven Breathing Techniques for a Healthier, Slimmer, Faster and Fitter You. “If we are over-breathing, our breathing is heavy, more intense, and erratic, and we exhale too much carbon dioxide, leaving our body literally gasping for oxygen.”
The Wim Hof Method, which is a mix of breathing and cold therapy, has not only caught the attention of major media outlets and celebrities but has also been tested by science and determined that the training boosts your immunity.
“The present proof-of-principle study demonstrates that the sympathetic nervous system and immune system can be voluntarily influenced through practicing techniques that are relatively easy to learn within a short time frame,” write the researchers of a study published in the National Library of Medicine. “It, therefore, could have important implications for the treatment of a variety of conditions associated with excessive or persistent inflammation, especially auto-immune diseases.”
If you’re looking for an edge to your training or a way to simply feel less stressed, start noticing your breathing, and close your mouth.
]]>Ready to take on regular exercise? Get geared up to sweat, but also prepare for the increase in energy, muscle tone, strength, and overall health. Regular gym-goers will tell you it’s addictive.
Here’s how to feel just as inspired and excited to tackle your exercise routine with vigor:
When you choose to make exercise a daily habit, it’s one that should be tailored to you. That starts with creating a personal mission statement on why you’re going to make exercise a part of your life. Write it down, make a phone note, tell a friend — whatever you need to do to make it feel official and important. Really think about why it matters that you’re taking this step and how you want to feel after doing it consistently.
If you’re money motivated, then this tip is for you. In an ideal world, aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity weekly. Or, a decent combination of both. If you plan to workout three to four times each week, but start skipping them with excuses, open your wallet. Consider setting aside a specific amount to donate to charity if you skip your planned workout. While it still goes for a good cause, you’ll probably start to want to keep your hard-earned money and you will improve your health if you don’t skip those workouts!
If you wait to have the energy, time, or excitement to work out, it’s unlikely to happen. As you start reinvesting in your workout routine — or decide you’re going to go a little harder — make an ongoing standing date with yourself on certain days at specific times. Skip the all-or-nothing mindset that you’ve failed if you somehow missed every workout this week. Instead, look ahead to how you can fit it in — whether that’s waking up 15 minutes earlier or forcing yourself to take a break for lunch and a power walk. Can’t miss that rerun of Friends? Then hop on the treadmill, stick in your ear buds and multi-task for an hour.
One of the most important aspects of sticking with exercise goals is to ensure you’re having fun doing the actual exercise. If you absolutely hate running, don’t force yourself to run! Used to love dancing? Find a local dance club or group to get moving with each week. Whether you find yourself getting bored with your regular routine or can’t stand the thought of a particular exercise, make it your mission to find the most fun workout for you.
Log your activity each time you are working out. This means every time you go out for a walk with the dog, it counts as exercise. Walking five blocks to take the bus to work? Log that, too. It all adds up — even when you aren’t necessarily thinking about it — and improves your health each time you take initiative to be active. Apps like WoofTrax and Charity Miles can make it even more fun to track your walking workouts.
Another key to your fitness success is measuring your progress. If you don’t know which way your ship is sailing because you’re without directions, you’re going to crash into the rocks and be disappointed when you do so. A great way to measure your progress is in inches lost, energy gained, and even pounds (as long as you don’t get caught up in obsessive weigh-ins). A personal trainer can help you with this, but you can also take photos of yourself in the same clothes and take your own measurements.
]]>Sure, you can jumpstart a car no problem, but can you really jumpstart a weight loss journey? Why yes, yes you can! By eating healthy weight loss foods that not only help you shed the pounds, but provide a myriad of benefits to your system. Think lean protein, healthy fats, whole grains, and fruits and vegetables, according to Lisa Richards CNC, nutritionist and founder of The Candida Diet. "Simply eating more good-for-you foods can kick off a weight loss journey," she says.
Not only do these food groups fill you with more pound-dropping nutrients per bite, but "by prioritizing these whole foods, you'll naturally reduce intake of inflammatory refined carbs, sodium-dense snacks, and unhealthy fat foods, which slashes daily calorie intake," Richards says. The result? Weight loss.
But, admittedly, "eat more healthy foods" is pretty vague advice. So, with the help of nutritionists and science, we rounded up a few dozen of the best weight loss foods. And for more helpful tips, check out these 15 Underrated Weight Loss Tips That Actually Work.
Ever chow on celery because you heard digesting it burns more calories than the flavorless food contains? Well, it turns out the idea of "negative calorie" food is completely bogus. But there are other reasons the crunchy stalks can support a weight loss journey. "Celery offers much more than just low calorie contents," says Richards. For starters, it contains a great deal of inflammation-lowering antioxidants that can help fight damaging free radials, which are thought to contribute to chronic conditions and cancer, she says.
"Celery also contains a compound called "apiuman," which has been shown to support gastrointestinal health," according to Richards. "When the gut is healthy, your metabolism can work more efficiently to aid in weight loss," she says. Goodbye constipation-induced weight gain!2
An apple a day keeps the . . . weight gain away? It's true. The how is two fold. Richards explains: "Apples are rich in antioxidants that help rid the body of toxins that can contribute to inflammation in the body and unwanted weight gain."
And they contain a ton of fiber, she says. One apple contains upward of 5 grams of fiber, which makes them more filling compared to snacks of similar calorie contents. It's simple: eat an apple, feel fuller, snack less throughout the day. Richards adds: "The fiber also helps keep the gut microbiome healthy and balanced—an essential component of a good metabolism."3
A buzzy bev that's made by fermenting tea, kombucha's main claim to being a healthy weight loss food fame is that it contains a boatload of probiotics. As a refresher: probiotics help to support the good bacteria in your intestines, which help keep your digestive tract happy, healthy, and moving, explains Richards. While more research is needed to make conclusion declarations, recent research has gone as far as to consider probiotics a possible method for treating obesity. Exciting!
Calorie slashing hack: replace your nightly beer or morning fruit-juice with the trendy tea (which only contains 45 calories per serving) to reduce your daily calorie intake by one hundred, or so. Just be sure to check the nutrition label before making the swap—some 'buch brands load the probiotic-rich beverage with sugar and other not-so-weight-loss-friendly ingredients.4
Another way to pack your eating plan with a probiotic punch? Snacking on sauerkraut. That's right, due to the fermentation process it undergoes, the beloved weiner topping has some legit health benefits. Mainly: it's good for your gut. Adding the pro-bacteria food to your diet can support weight loss in the long term, says Richards.
Don't like kraut? Nosh on kefir, kimchi, miso, or yogurt instead.5
These little buggers may not have quite the same buzz as they did ten, or even five, years ago. But there was a reason the seeds got so much PR: they're dynamite for weight loss. Just one serving (two tablespoons) of chia seeds contains close to 10 grams of fiber—close to forty percent of the recommended daily intake. "The fiber in the seeds helps you feel full, which can stop you from overeating," says Richards.
Beyond that, chia seeds actually expand in water, which means if you chow down before letting them soak in water (or your alternative mylk of choice!), they'll expand in your gut, literally creating a sensation of fullness. Richard warns, however, that for folks with sensitive digestive tracts this can cause uncomfortable gas. "The best way to eat chia seeds to avoid gastrointestinal discomfort is to use them as an ingredient in a smoothie, yogurt, or pudding," says Richards, as opposed to sprinkling them on your salad, she says.6
The fibrous benefits of kale are no secret to anyone who's caught the down-wind of someone who just ate a kale-icious dinner. "Fiber-packed veggies like kale support a weight loss journey by keeping you full between mealtimes," says Richards. It's also very high in antioxidants which, she says, are thought to help reduce inflammation in the body which can interfere with weight loss.
While there's no such thing as unhealthy lettuce, per say, swapping out iceberg and romaine for kale is a good bet. Pro tip: massage the leaves in lemon juice or a bit of olive oil to make them a little less rough and a little easier to digest.7
A staple in Ayurvedic medicine and Indian cooking, ghee is a butter alternative that's popping up in everything from baked goods, to bulletproof coffee, to broccoli stir frys. Simply put, ghee is butter that's had all its cow milk protein and sugar lactose removed, explains Richards. While from a caloric and fat-content standpoint, the two products are neck-and-neck, ghee is a great option for those on a lactose-free diet, those with a lactose allergy, and those who just want to limit daily intake, she explains.
Because ghee is a saturated fat, this isn't a food that should be eaten willy-nilly. But Richards says that if you stick to a half to one tablespoon serving size, incorporating ghee can help keep you feeling full for longer.8
The average American consumes approximately 15.5 pounds of pasta each year—and most of it is the refined white stuff. Unfortunately, this type of noodle is usually void of fiber and micronutrients. Spaghetti squash, on the other hand, boasts only about 40 calories per cup—more than 75 percent fewer calories than a cup of plain pasta—and is an excellent source of vitamin A and potassium. Make this simple swap to jumpstart your weight loss and you'll be fitting into your skinny jeans in no time! For more swaps to save you calories, don't miss these food swaps that cut calories.9
Another weight-loss-friendly substitute to keep in mind is favoring salsa over ketchup. While ketchup typically has around 19 calories and 4 grams of sugar per tablespoon, fresh tomato salsa has about 5 calories per tablespoon, no added sugar, and is packed with nutritious veggies. Tomatoes, for example, are loaded with fat-blasting fiber and vitamin C, a deficiency of which Arizona State University researchers associated with increased body fat and larger waists. If you can handle spice, toss some jalapenos in your salsa to rev up your metabolism. For more on how you can switch your metabolism into overdrive, check out the best ways to boost your metabolism!10
On top of its 4 grams of belly-filling fiber, a cup of hearty oatmeal delivers as much protein as an egg. In other words, the popular breakfast food is an excellent weight loss tool. In fact, according to a study in the Annals of Nutrition and Metabolism, scientists found that having oatmeal for breakfast resulted in greater fullness, lower hunger ratings, and fewer calories eaten at the next meal compared with a serving of ready-to-eat sugared corn flakes, even though the calorie counts of the two breakfasts were identical. For ways to get more fiber, sprinkle some berries and chia seeds on top of your oatmeal, but be sure to stay away from fattening syrup and sugar.11
Of all the healthy weight loss foods we know, Greek yogurt is closest to being the perfect ingredient for a well balanced diet. Per study in the journal Appetite, researchers from the University of Missouri compared the satiety effects of high-, moderate-, and low-protein yogurts on women aged 24-28, and found Greek yogurt, with the highest protein content, to have the greatest effect. What's more, probiotics in items such as yogurt and fermented foods, like pickles and sauerkraut, help good bacteria in the gut process food more efficiently. Hello, weight loss! If you want to get even more protein in your yogurt, check out Icelandic yogurts, which can have two to three more grams of protein per serving compared to Greek.12
Similar to Greek yogurt, a study from Nutrition Research showed that eating eggs for breakfast can make you feel more full and help you eat fewer calories throughout the day, meaning they're quite the secret weapon for weight loss. Nutritionally speaking, one large hard-boiled egg (about 50 grams) contains less than one gram of carbs and remains an excellent source of protein. Eggs are also loaded with amino acids, antioxidants, and healthy fats.13
As far as grains go, quinoa is a good one to have around if you're looking to lose weight. It's packed with protein and fiber and contains approximately 220 calories per cup. What's more? Quinoa is one of the few plant foods that offer a complete set of amino acids, meaning it can be converted directly into muscle by the body.14
Though we singled out quinoa above, whole grains in general (we're talking cereal, rice, pasta, and more) are conducive to weight loss, especially when they're used in place of refined—white—grains. In fact, a study published in the American Journal of Clinical Nutrition found that substituting whole grains for refined grains in the diet increases calorie loss by reducing calories retained during digestion and speeding up metabolism. Unlike refined grains, whole grains are packed with satiating, heart-healthy fiber.15
Sure, nuts aren't known for being low in calories, but they have an array of other properties—namely a high protein and fiber content—that makes them ideal for weight loss. A study published in the Journal of the American Heart Association, Circulation, found that consuming 1.5 ounces of almonds daily (as opposed to a carb-dense muffin) along with a heart-healthy diet, helped to improve cholesterol and lipid profiles among the research participants. The study also found that eating almonds reduces belly fat, too.
]]>Research by scientists has revealed that some foods may have an impact on appetite. These could be beneficial for weightloss when incorporated into a healthful diet and lifestyle. Read on to learn more about seven foods that may be helpful for weight loss.
Eggs are a popular food, particularly for breakfasts, that may help promote weightloss.
In a small studyTrusted Source of 21 men, researchers compared the effects of eating eggs or eating a bagel for breakfast on food intake, hunger, and satisfaction.
They also looked at levels of blood sugar, insulin, and ghrelin, which is also known as the hunger hormone.
They found that men who had eaten the egg breakfast ate significantly less at their next meal, and in the following 24 hours, than those who had eaten the bagel breakfast.
Those who had eaten the eggs also reported feeling less hungry and more satisfied 3 hours after breakfast than those who had eaten the bagel.
After breakfast, the egg group also had less of a change in their blood sugar and insulin levels, as well as lower ghrelin levels than the bagel group.
Starting the day with a bowl of oatmeal could also result in a lower number on the scales.
A studyTrusted Source involving 47 adults looked at differences in appetite, fullness, and next meal intake after participants ate oatmeal, as opposed to an oat-based ready-to-eat breakfast cereal.
After eating oatmeal, participants felt significantly fuller and less hungry than after eating the cereal. Also, their calorie intake at lunch was lower after eating oatmeal than after eating breakfast cereal.
While both breakfasts contained the same amount of calories, the oatmeal provided more protein, more fiber, and less sugar than the cereal.
The authors concluded that the difference in fiber, specifically a type of soluble fiber called beta-glucan, was probably responsible for the results.
Oatmeal is available for purchase online.
As a group, beans, chickpeas, lentils, and peas are known as pulses. They may influence weightloss due to their effect on fullness, as well as their protein and fiber content.
Similarly to oatmeal, pulses contain soluble fiber that may slow down digestion and absorption. Eating protein leads to the release of hormones that signal fullness.
Researchers analyzed studies that had looked at the effect of the consumption of pulses on weightloss.
Weight loss diets that included pulses resulted in significantly greater weightloss than those that did not. Weight maintenance diets that included pulses also resulted in weight loss compared with those that did not.
For more science-backed resources on nutrition, visit our dedicated hub.
A studyTrusted Source involving overweight and obese women compared a weightloss diet supplemented with 50 grams (g) of almonds a day with a weight loss diet that did not include nuts. After 3 months, women in the almond group lost significantly more weight than women in the nut-free group.
Women in the almond group also had much greater reductions in their waist size, body mass index (BMI), total cholesterol, triglycerides, and blood sugar.
Nuts contain protein and fiber, which may help explain their influence on body weight. They also contain heart-healthy fats and other beneficial nutrients. While nuts can be included as part of a healthful diet, moderation is still essential since they are an energy-dense food.
Weight regain is often a concern for individuals after they have lost weight.
In a large study in Europe, researchers found that people who consumed the most nuts gained less weight during a 5-year period than people who did not eat nuts. They also had less risk of becoming overweight or obese.
Nuts are available for purchase online.
Avocados are a fruit that provides fiber and beneficial fats, as well as many other nutrients. They may also help promote weight management.
A studyTrusted Source of American adults found that people who consumed avocado weighed significantly less and had a lower BMI than those who did not. People who ate avocado tended to eat more fruits, vegetables, and fiber than people who did not, as well.
The people who ate avocado had an overall healthier diet and consumed significantly less added sugar than those who did not. Similarly, their risk for metabolic syndrome was lower than for those who did not consume avocado.MEDICAL NEWS TODAY NEWSLETTERKnowledge is power. Get our free daily newsletter.
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Fiber has been linked with weight management, and berries tend to be some of the highest-fiber fruits.
One cup of raspberries or blackberries provides 8 g of fiber. Berries can be added to many foods, such as oatmeal, yogurt, or salads.
Cruciferous vegetables, including broccoli, cauliflower, cabbage, and Brussels sprouts also contain fiber that may be helpful for weight loss.
One cup of cooked Brussels sprouts provides 6 g of fiber, which is 24 percent of the daily value for fiber.
Instead of fried foods, people should choose foods that have been baked, broiled, or grilled. Lean proteins, including beans, chicken, eggs, fish, and turkey are good alternatives to high-fat meats.
When choosing foods for weight loss, it is also important to be mindful of portion sizes, even for healthful foods.
Sugar-sweetened beverages can provide a significant amount of calories but do not result in the same sense of fullness as solid foods. Choose calorie-free beverages instead of juice and soda, such as water or unsweetened tea.
Based on the heart-healthy lifestyle of Greece, Italy, Spain, and Portugal, Mediterranean-style diets include healthy fats such as avocados, olive oil, nuts, and fish at least twice a week, plenty of beans, fruit, leafy greens, and whole grains, and even a daily glass of red wine. You can eat cheese in moderation, but limit the red meat to once or twice a week for weightloss.
RELATED: Hey, Let's Talk About Why You Want to Lose Weight
How it works for weight loss: Though this diet's primary appeal is in its numerous health benefits—it can lower your risk of both chronic disease and cognitive decline—it can also lead to weight loss if you limit your calorie intake to 1,500 a day or less. Studies have found that following either a traditional Mediterranean diet or a low-carb version of it can result in weight loss of about 5-10% of body weight over 12 months. And that weight stays off—a recent British study found that for people who had lost large amounts of weight, those who consumed a Mediterranean-style diet were twice as likely to keep it off. "This diet is easy to maintain
weightloss, because the food is delicious!" says Beaver.
There are several different ways to do intermittent fasting, but they are all based on choosing regular time periods to eat and fast. For instance, you might try eating only during an eight-hour period each day and fast for the remainder. Or you might choose to eat only one meal a day two days a week. There are many different intermittent fasting schedules.
Mattson says that after-hours without food, the body exhausts its sugar stores and starts burning fat. He refers to this as metabolic switching.
“Intermittent fasting contrasts with the normal eating pattern for most Americans, who eat throughout their waking hours,” Mattson says. “If someone is eating three meals a day, plus snacks, and they’re not exercising, then every time they eat, they’re running on those calories and not burning their fat stores.”
Intermittent fasting works by prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat.
]]>Some people believe that combining IF with certain diets such as the keto diet or a vegetarian diet is more effective for weightloss. That said, the jury is still out on whether or not this is true.
Want to try the combination of IF and the keto diet for
weightloss? Make sure to include the following in the high-fat low carb diet intermittent fasting food list:
The food list for intermittent fasting vegetarian diet includes:
intermittent fasting (IF) is having a seriously buzzy moment in the wellness world. Researchers and proponents say that various fasting techniques can help you live longer and ease symptoms of various health issues ranging from improving insulin sensitivity to helping to repair cells. But IF is *also* quickly becoming one of the trendiest ways to lose weight.
]]>Maybe. Researchers aren't sure why, but it seems that some type of fasting — severely restricting food and drink for a certain period of time — can potentially improve some risk factors related to heart health.
There are a variety of popular approaches to fasting, including alternate-day fasting and time-restricted eating. Alternate-day fasting involves eating normally one day and fasting or eating little the next. Time restrictions involve eating only between certain hours of the day, such as between 11 a.m. and 7 p.m.
It's difficult to tell what effect regular fasting has on your heart health because many people who routinely fast do so for health or religious reasons. These people generally tend to not smoke, which also can reduce heart disease risk. However, some studies have indicated that people who follow a fasting diet might have better heart health than people who don't fast.
Regular fasting and better heart health might 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 can 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. Fasting isn't recommended for:
The effects of fasting on heart health look promising, but more study is needed to determine whether regular fasting can reduce your risk of heart disease. 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.
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