Tag Archives: diet

Fasting Diet 16:8 Linked to Weight Loss

Fasting diets have gained popularity over the past few years but little research has proven how healthy they really are while helping us lose weight. A new study has focused on how time-restricted diets actually benefit your health.

Fasting Diet 16 8

Lose weight with time-restricted diets, better known as fasting, study. Photo by Motley Health

During the study, researchers put 23 obese participants on the 16:8 diet, a type of intermittent fasting. This form of diet involves eating in an 8-hour window. For this study, the eating times were between 10 a.m. and 6 p.m. For the 16 hours in between, they only consumed calorie-free drinks like water.

The scientist analyzed factors such as high blood pressure, cholesterol and glucose levels, and fat mass for 12 weeks. Results were compared to separate weight loss trials between 2011 and 2015.

Participants who ate between 10 a.m. and 6 p.m. consumed 350 less calories, ending in a three percent body weight loss. Their blood pressure dropped as well but insulin resistance, cholesterol levels and fat mass were about the same compared to the control group.

Krista Varady, one of the study’s authors and associate professor of kinesiology and nutrition at the University of Illinois at Chicago’s School of Applied Health Sciences, mentioned in a statement that the real message from the study is that eliminating certain foods or counting calories are not the only effective methods for losing weight.

The authors noted that the results reflect those from previous studies of other forms of intermittent fasting, including alternate day fasting, where an individual eats normally every other day.

I normally have an eight-hour window myself when it comes to my diet. I usually eat between 12 p.m. and 8 p.m. If I do become very hungry at night, I will eat some fruit before I go to bed. When I work out a few times a week combined with my fasting, I have been able to lose belly fat much faster than any other diet I have tried.

Varady mentioned that the 16:8 is much easier for individuals maintain compared to other fasting diets.

Still, more research is needed to see how this diet compares to other fasting diets in terms of health benefits and weight loss. This is only a small study but it does show some promising effects of how fasting can help you lose weight. In my opinion, the best thing you can do is find a diet and exercise plan that works for you. Weight loss is different for everyone, so finding a program that you can maintain is important if you want to lose weight.

Source: G. Kashmira; “16:8 Fasting diet linked to weight loss and health benefits in study” www.newsweek.com June 19, 2018

Leeman Taylor
B.S. Criminal Justice

Diet and Exercise for Weight Loss

Weight loss involves both diet and exercise. But which one is more important. In my experience, you must do both you if want to lose weight and have a toned physique.

Diet & Exercise

You need both diet and exercise to lose weight. Photo by Webmd

I use to think that if I spent hours in the gym and still ate what I wanted that I would lose weight but that did not work. It does not matter how much you work out or how many calories you burn, if you do not eat healthy, you cannot maintain your weight. If you eat unhealthy meals your body will be too busy burning that energy off before it actually burns calories or fat.

For instance, if you eat a steak dinner and do not doing any exercise, you will burn off the calories from that dinner but the rest will be stored as fat. When you eat late at night your body still burn calories but not enough to lose weight significantly. I use to eat breakfast in the morning but I found out that if I skip breakfast, my body will burn more calories throughout the day and I will not feel that afternoon crash.

I start my day with a bottle of water or Gatorade to stay hydrated and wait until after 12 when I eat my first meal. I use to eat heavy in the morning, grits, eggs, sausage, but I learned that is not healthy for you because it is not nutritious. Eating heavy slows you down and not eating healthy causes many health problems such as diabetes, high blood pressure and risk for stroke.

I substitute fried foods for baked foods and I eat more whole grains, lean meats and fruits and vegetables. When I changed my diet I began to see real results when I combined my workouts. At first, I was just working out hard and still tried to eat what I wanted, but I was still getting fat.

I do not spend hours in the gym either. I only workout for about an hour a day and I usually have a protein shake afterwards. If I do get hungry in the morning, I eat something light like some fruit or drink a protein shake.

To say the least, weight loss really starts in the kitchen. If you can make small changes to your diet and add some physical activity in there, you are on the right path. If you are new to weight loss, it would to be best to consult your doctor to come up with a plan you can stick to. Until then have a blessed day and get started with your weight loss journey today.

Leeman Taylor
B.S. Criminal Justice

Lose Weight, Belly Fat

When you lose weight but still have that stubborn belly fat it is quite frustrating. You work out hard on a regular basis and you eat healthy bur you still cannot seem to reduce belly fat. There are many reasons why you are not losing stomach fat and a lot of times it may be your genes, exercise routine or your diet. Today we will go over some reasons why you are achieving your weight loss goals but not losing fat around the waist.

Flat Stomach

Lose weight and belly fat by changing your diet, strength training and cardio. Photo by Trimmed and Toned

First off, why is belly fat stubborn? “Belly fat is often a sign of ‘stress’ or insulin resistance. When you are stressed, your cortisol levels rise, which may lead to storing fat in your middle,” Amy Shapiro, MS, RD, CDN, and founder of Real Nutrition, says. “Genetics do play a role here as well, so if your parent tends to carry weight in their middle, you might end up doing the same.” You can still achieve that flat stomach you always dreamed of, so do not let genetics discourage you.

Also,  Cassie Lambert, NASM certified trainer and strength coach, mentioned that your weight-loss method may also play a role. “For example, a low-carbohydrate diet will kick-start weight loss, but this is because of the water loss from the glycogen in the muscles and not fat,” she explained. Lambert also cited large amounts of cardio as an example of how to quickly lose weight but not belly fat. In other words, you may be losing water weight and not fat stored in your body.

Evan Harden, personal trainer and National Bar League founder, said that losing weight too fast is a common mistake. “When that happens, it is hard to preserve muscle, let alone grow new muscle,” Harden said. “This leads to losing weight but not body fat and ultimately a poor body composition.” Losing weight slowly is essential to preserving muscle, and Harden noted that new research shows we should not lose more than one to three percent of our bodyweight per week.

Many of us have unrealistic weight loss goals and try to lose weight too rapid. When we do not see results fast we get discouraged and ultimately give up. Take your time and lose weight gradually.

Even though you cannot  spot reduce fat, there are nutrition and fitness ways that are effective for losing weight in the most proportional way possible. Shapiro recommended a nutrition plan that consists of high-fiber foods, lean proteins, and healthy fats at every meal.

“Visualize [your] plate and cut it in half. Make sure half the plate is full of plants, fruits, and veggies at every meal,” she advised. “Then cut the other half into quarters, and make sure one-quarter is protein and one-quarter is whole grains.”

It is great to be committed but if you ever fall off track do not beat yourself up. Just get back on the course next time and be consistent. Do not let one mistake affect your weight loss goal.

When it comes to workouts, a combination of strength training and high intensity cardio exercises is the best fitness routine to lose body fat. Strength training three to five times per week improves metabolic function and body composition according to Lambert. You increase your caloric deficit by including cardio workouts in your fat loss routine.

When we have a goal to lose weight and body fat, is it easy to be strictly focused on losing weight as fast as possible. Unfortunately, it is not healthy or effective to maintain weight loss that way. If we focus on good nutrition and daily exercise as a lifestyle, we are more likely to lose weight and belly fat in a healthy manner and keep if off.

Source: Flynn, C. “Why You’re Losing Weight but Not Belly Fat — and What to Do About It” www. Popsugar.com 16 May 2018

Leeman Taylor
B.S. Criminal Justice

Lose Weight No Matter How Many Times You Eat

To lose weight you have to eat healthy and exercise regularly but does it matter when you eat? Some say you must eat three times per day for weight loss and others say you must eat six small meals to shed those extra pounds.

Does Eating Time Affect Weight Loss

Weight loss does not affect how many times a day you eat. Photo by fitday.com

If you eat 2,000 calories per day, then it really should not matter how you spread it out. You can either consume those calories in three meals or portion it out into six meals. No matter what, you are still consuming 2,000 calories.

Blogger Lucy Mountain, better known as “thefashionfitnessfoodie” on Instagram, said “The current body research doesn’t show any metabolic advantage toward eating more or less frequently per day when it comes to body composition changes. “It’s your energy balance over time which has impact.”

There is no right way to lose weight. The most important part is finding what diet works best for you. Maybe eating just three meals fits your schedule or you have time to eat small meals or snacks throughout the day. As long as you are eating healthy it should not matter how many times a day you eat. I usually eat about three meals per day after 12 PM because of my work schedule. I always work out in the mornings before work so I skip breakfast and eat some fruits in the afternoon when I get to work.

I am not perfect so sometimes I cheat and have a good snack during the day right before I get off from work. I do go hard in the gym with lifting weights and cardio so I am able to maintain my weight by burning those extra calories. I have seen great results since I started eating more fruits and vegetables in my diet and focusing on lean white meals such as fish and chicken. Although there are many popular diets out there that help you lose weight, I had to find out what works for me and listen to my body.

Weight loss takes a lot of time and dedication but if you can find a plan for you, then you are most definitely close to your weight loss goals. Do not focus on how many times you eat per day, but eat healthy and control your portions to achieve the weight loss you desire. Thanks and God bless!

Source: Sugar, J. “How Many Times a Day Should You Eat to Lose Weight?” www.popsugar.com 4 May 2018

Leeman Taylor
B.S. Criminal Justice

Pasta Tied to Weight Loss

If you love pasta and also want to lose weight, there is good news for you. In a new study, eating pasta has been tied to weight loss.

Eating Pasta & Weight Loss

Eating pasta is linked to weight loss, study. Photo by Times of Malta

A study done at the University of Toronto looked at the results from 30 different studies of individuals who eat pasta as a part of a low glycemic diet. The pasta-eaters ate at least a half cup of noodles three times per week. They did not gain weight and lost about one pound after 12 weeks.

“The study found that pasta didn’t contribute to weight gain or increase in body fat,” lead author John Sievenpiper, MD, PhD, a clinician scientist at St. Michael’s Hospital, said in a statement. “In fact, analysis actually showed a small weight loss. So contrary to concerns, perhaps pasta can be part of a healthy diet such as a low GI diet.”

The trick is to pay attention to the low GI part. Foods that have a high glycemic index cause a rise in high blood pressure and have you feeling hungry afterwards. Low GI foods under 55 do the opposite and can help you lose weight. Sweet potatoes, beans and lentils are foods with low GI that you are probably already consuming.

Although this study sheds light on eating pasta, it does not mean you should stuff your plate with pasta on a regular basis. More trials are needed to examine the effect of pasta compared to other ‘healthy’ dietary patterns. Also, long-term research should be conducted on how people fare after a year or more on low glycemic diets that include pasta.

I do not believe that following a low GI diet is the secret to weight loss. Some of the most nutritious foods rank high on the glycemic index like watermelon and should not be avoided. The key is to eat smart by controlling your portion size and include whole grains to increase your chances of weight loss.

Source: Chiavaroli L, Kendall CWC, Braunstein CR, et al “Effect of pasta in the context of low-glycaemic index dietary patterns on body weight and markers of adiposity: a systematic review and meta-analysis of randomised controlled trials in adults” BMJ Open 2018;8:e019438. doi: 10.1136/bmjopen-2017-019438

Leeman Taylor
B.S. Criminal Justice

High-Energy Breakfast Aids Weight Loss, Diabetes

We all know how important it is the get your day started with a good breakfast, but a new study suggest that a high energy breakfast will also help you lose weight and control glucose levels.

High-Energy Breakfast

A new study suggest that a high energy breakfast will help you lose weight and control glucose levels.

The study took place in Israel where 11 women and 18 men with both obesity and type 2 diabetes were monitored for three months. The patients were being treated with insulin and 69 was the average age. The participants were divided into two groups. One group ate an energy-rich breakfast, medium lunch and small dinner. The other group ate six small meals during the day. The weight and glucose levels of the patients were also tracked during the three months.

The researchers found that the three meal diet with the high-energy breakfast was more effective for weight loss with the obese and type 2 diabetes patients rather than the six meals. During the study, the high-energy group lost an average of 11 pounds while the other group only lost 3 pounds. Cravings and hunger for carbs decreased in the high energy breakfast group but increased in the six meal group.

Also, the high-energy group needed a lot less insulin while the other group needed more insulin than average.

According to the American Diabetes Association, type 2 diabetes is the most common form of the disease and occurs when the body is “insulin resistant,” or does not use insulin properly. If left untreated this can cause eye, kidney, nerve and heart problems. This condition can normally be treated with lifestyle changes, pill, and insulin shots.

These results, which were presented at the annual meeting of the Endocrine Society in Chicago, suggest that proper food timing and frequency could play a role in glucose and weight control for diabetic patients.

Although this study was done with obese diabetic patients, I believe a high-energy breakfast with two meals could be effective for any obese individual. If you could stay away from white flour and refined sugar but opt for more filling foods like eggs, wheat bread or oatmeal, you will greatly increase your chances of weight loss.

Source: Dovey, D. “A Big Breakfast May Be Key to Weight Loss, Study Finds” 19 March 2018 www.newsweek.com

Leeman Taylor
B.S. Criminal Justice

Counting Calories May Not Be Key to Weight Loss, Study

If you have ever been on a diet, you know that the formula for weight loss is to limit the amount of calories you intake.

Counting Calories

If you eat quality foods you can still lose weight without counting calories, study. Photo by Diet Doctor

According to a new study, published in JAMA, that advice may not be so relevant. It found that individuals who reduced refined grains, processed foods and added sugar while focusing on eating whole foods and plenty of vegetables — without stressing about limiting portion sizes or counting calories — lost a good amount of pounds over a year.

The plan worked whether they followed diets that were low in carbs or low in fat. Also, their results were not affected by genetics or insulin-response to carbs. The findings bring support to the fact that quality, not quantity is what really helps people lose and maintain their weight for long term.

This should encourage Americans to focus more on eliminating processed foods that contain refined starches and added sugar like refined flour, sugary snacks and white bread instead of calorie counting.

The study was led by Christopher D. Gardner, the director of nutrition studies at the Stanford Prevention Research Center. During research, 600 overweight or obese people were split into two groups, “healthy” low carb and “healthy low fat. Both members attended classes with dietitians where they were trained to eat nutrient-dense, less processed whole foods, prepared at home whenever possible.

The low-fat group was encouraged eat oats, brown rice, fresh fruits, legumes and low-fat dairy products. The low-fat group was trained to eat salmon, hard cheese, vegetables, grass-fed and pasture-raised animal foods.

Unlike previous studies, this one did not set restrictive carb or fat limits but instead emphasize that they focus eating whole or “real” foods. “The unique thing is that we didn’t ever set a number for them to follow,” Dr. Gardner said.

Obviously, many dieters do regain the weight they lose, and this study cannot determine if the participants will maintain their new habits. There was a large variability in both groups although people on average lost a significant amount of weight. Some gained weight and others lost 50 to 60 pounds. The ones who lost the most weight reported that the study “changed their relationship with food.”

I think keeping track of everything you eat while trying to burn all those calories with physical activity is very stressful and in the long run, you give up. I believe that focusing on high quality foods is a much better approach.

Dr. Gardner said many of the people in the study were surprised — and relieved — that they did not have to restrict or even think about calories.

“A couple weeks into the study people were asking when we were going to tell them how many calories to cut back on,” he said. “And months into the study they said, ‘Thank you! We’ve had to do that so many times in the past.’”

After one year, the low-carb group lost an average of 13 pounds, while those in the low-fat group lost about 12 pounds. Both groups also saw improvements in blood pressure and blood sugar levels, body fat and waist sizes.

Researchers took DNA samples and analyzed genetic variants to find out that it did not affect their responses to the diets.

The most important thing about this study is to focus more on diet quality and not tracking how many calories you have consumed. If you eat more whole foods, vegetables, less added sugar and less refined grains, you can really increase your chances of weight loss.

Gardner CD, Trepanowski JF, Del Gobbo LC, Hauser ME, Rigdon J, Ioannidis JPA, Desai M, King AC. Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin SecretionThe DIETFITS Randomized Clinical TrialJAMA. 2018;319(7):667–679. doi:10.1001/jama.2018.0245

Leeman Taylor
B.S. Criminal Justice

Start Weight Loss Today

As the new year approaches many of us have goals of losing weight and becoming a healthier person. The holidays are here and if we are not careful, we can easily gain too much weight and make our goals of weight loss even tougher. Today I will share a few tips you can use to start your goal of becoming a healthier you before the new year begins.

Start Weight Loss Today

You can start weight loss today by taking small but steady steps to become a healthier you. Photo by The Dia Method

Slow but Steady

I know that you may be excited to lose weight and cannot wait to get that beach body that you dream of but be realistic. This means that your goals should be realistic and you should start off slow but be consistent. For instance, you can begin by losing 2 or 3 pounds per week and slowly increase your goal overtime. A great way to start exercising is by taking walks or jogging around the park and your local track. Take a friend with you if you feel yourself not motivated enough and this way you can inspire each other.

Make Small Changes to Your Diet

If you think you can ditch your current diet and start eating totally healthy overnight think again. You have to take your time and make small changes to your diet (adding supplements like the Omega Boom maybe) and over time it will become easier for you to eat healthy. You can start by adding more fruits and vegetables to your diet or replace sugary drinks with water. When I get tired of eating the same thing I switch it occasionally because it can get boring fast.

Do Not Give Up

When it seems like you have been working hard towards weight loss and you do not see immediate results you sometimes lose confidence. Sometimes it does take time to see noticeable results so if you don’t see a change at first, just keep going. Studies show that if you are making small progress but are consistent, you tend to keep the weight off longer overtime. If you do achieve your goals but reach a plateau, switch up your diet and exercise routine. Once your body gets use to a certain routine it becomes more difficult to lose weight because your metabolism has probably come to a standstill.

These are just general weight loss tips from Clinique Michel Gagner, but they provide a great way to get started today on your journey. Losing weight is not easy so it takes a lot of hard work and dedication to see real results. Certain natural supplements, like Ultra Omega Burn, may help you reach your goal at a faster pace, discover the benefits of Ultra Omega Burn today. Whatever you do, do not give up and stay focused on your weight loss goals to become healthier.

Leeman Taylor
B.S. Criminal Justice

Walnuts May Aid Weight Loss

Eating a good amount of walnuts may reduce your hunger and help you lose weight, a new study says.

Walnuts

Walnuts can reduce your hunger, says study. Photo by Alibaba

Consuming them activates a part of the brain linked to the regulation of hunger and cravings, according to the research published in the Diabetes, Obesity and Metabolism journal.

A study that included 10 obese people were given diets over two sets of five-day sessions while living at a research center. Over the course of the two day sessions, they were given two types of smoothies on a daily basis. One of the smoothies had 48 grams of walnuts and the other one did not contain walnuts but were designed to taste the same and have equivalent nutritional value.

The participants that had the walnut smoothie reported having a reduced appetite. A functional magnetic resonance imaging (fMRI) scan was used at the end of each session to look at the brain as the participants were shown images, some of the foods included hamburgers and desserts as well as neutral items such as flowers and rocks and finally pictures of vegetables and other undesirable foods.

The results found that a part of the brain known as the right insula was active when people who had ate the walnuts were shown the foods considered to be highly-desirable.

Walnuts are found to have many benefits such as lowering your cholesterol, controlling diabetes and improving your metabolism. These types of nuts may not be the best tasting to some but I eat them once in a while when I feel hungry and they are available.

Although this is a small study, it is a step closer to figuring out why walnuts have such an effect on the brain but more research still needs to be done. This is not a weight loss study but it is a demonstration on how walnuts can affect your hunger and increase your chances of losing weight.

Sources:

Farr OM , Tuccinardi D , Upadhyay J , Oussaada SM , Mantzoros CS . Walnut consumption increases activation of the insula to highly desirable food cues: A randomized, double-blind, placebo-controlled, cross-over fMRI study. Diabetes Obes Metab. 2017;1–5. https://doi.org/10.1111/dom.13060

11 Incredible Benefits of Walnuts Nutrition

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Is Fasting Better for Weight Loss?

Although you may dislike the everyday restrictions of a conventional diet, a new study suggests that fasting one day and eating anything you want the next may not be better for weight loss.

Fasting

Fasting every other day may not be better for weight loss, study. Photo by Daily Burn

At the end of one year, researchers discovered that weight loss on either type of diet was about the same. There was a 6 percent weight loss on the alternate-day fasting diet and a little over 5 percent for the ones on a daily restricted diet.

“We thought the alternate-day fasting group would do better. It allows people to have a break from dieting every other day, so we thought their adherence would be better,” explained lead author Krista Varady.

“But it turns out people in both diets lost the same amount of weight,” said Varady. She’s an associate professor of kinesiology and nutrition at the University of Illinois at Chicago.

“People in the alternate-day fasting group were eating more than the 500 calories prescribed on the fast day, but a lot less than the calories prescribed on the feast day. That’s why they lost the same amount of weight,” she explained.

However, “people who stuck to the [alternate-day fasting] diet lost 20 to 50 pounds in a year,” Varady added. “It does work for some people.”

In the study, 100 obese people were randomly assigned to an alternate-day fasting diet, a conventional diet, or no diet at all.

People assigned to the conventional diet managed to stick to their diet goals better than the alternate-day fasting group, says researchers.

The dropout rates said it all: nearly 40 percent of the alternate-day fasting group gave up, while only 30 percent of the conventional diet group and 26 percent of control group quit.

Sticking to just 500 calories a day is very difficult but reducing your calories by 25 percent is much easier so a conventional diet would be a better choice for many.

The fasting diet appeared to be safe, she added. On fast days, people were encouraged to eat a lot of protein, because protein makes you feel full, she said. Whole grains are also a good choice because they can suppress your appetite as well.

In terms of weight loss, all calories are the same, but not all calories are healthy ones, Varady said. On days people could eat anything, some ate bags of chips and still lost weight, she noted. Snacks are not a good choice if you are trying to receive better health benefits even if you still lose weight.

“If you are reducing your food intake, you are going to lose weight, but in terms of health benefits, people should try to eat less processed foods and more fruits and vegetables,” Varady said.

Even though some have been fasting for years and love this lifestyle, this is not for everyone. You must find a diet that works for you and stick to it long term for successful weight loss.

Source: Krista Varady, Ph.D., associate professor, kinesiology and nutrition, University of Illinois, Chicago; Samantha Heller, M.S., R.D., senior clinical nutritionist, New York University Medical Center, New York City; May 1, 2017, JAMA Internal Medicine, online

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer