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Time-Restricted Eating Linked to Weight Loss, Mood

Having a time-restricted diet will help you lose weight, but it also improves blood pressure and mood. Therefore, time-restricted eating is linked to weight loss, mood.

Early Time-Restricted Eating

According to a new study published in the JAMA Internal Medicine, eating between 7am and 3pm led to blood pressure control, better mood and effective weight loss.

Early time-restricted eating

“Early time-restricted eating (eTRE) was more effective for weight loss and reducing blood pressure than eating over a period of 12 or more hours at 14 weeks,” the study authors documented.

The authors added that this can be an effective treatment for both hypertension and obesity. It improves mood by reducing feelings of depression and fatigue. Early time restricted eating can equal up to 200 calories burned daily.

Losing 214 calories a day may not seem like a lot but that is about 22 pounds for years. For people who are overweight this is a big difference and it equals about 10 percent of body weight.

Time of day is important

“We tested a version of TRE called early TRE (eTRE), which involves stopping eating in the afternoon and fasting for the rest of the day. Because key circadian rhythms in metabolism — such as insulin sensitivity and the thermic effect of food—peak in the morning, eTRE may confer additional benefits relative to other forms of TRE,” the study authors wrote.

Not eating after 3 pm is tough for me because I usually eat breakfast around 10 am. I would probably starve if I don’t eat after 3 pm!

/The instructions were to eat 500 calories less than their daily expenditure between 7am and 3 pm. They had to fast in the afternoon and evening. They had to follow this plan 6 days a week for 14 weeks.

“Anyone trying to lose weight may benefit from intermittent fasting or time-restricted eating. We will be hungry when eating is not allowed, which is a downside.

Benefits other than weight loss

The participants experienced a decrease in blood pressure. Also, they showed an improvement in mood disturbances after time-restricted eating.

“What we eat, how we eat, affects our mood for many reasons,” Hunnes said. “Dopamine can be triggered from eating certain foods, the way we feel about ourselves can be affected by what we are eating. Inflammation (or anti-inflammation) from foods can affect our mood. The ups and downs of our blood-glucose levels can affect our mood. So, yes, the way we eat, what we eat, when we eat, like circadian rhythms, can affect our mood.”

Start a time-restricted eating plan

Before you began an time-restricted eating, it is important to speak with you doctor first. Find a plan that is easy for you to stick to. Then consider time-restricted eating to lose weight and improve your mood.

Source: Pratt, Elizabeth. “How Eating Only Between 7 a.m. and 3 p.m. Can Help With Weight Loss and Blood Pressure” www.healthline.com August 8, 2022

Ultra-Processed Foods Linked to Cognitive Decline

When trying to lose weight we have all heard how bad processed foods are. Not only are those foods bad for your physical health, but a new study suggests ultra-processed foods may damage your brain health as well.

Ultra-Processed Foods

According to a new study, eating ultra-processed foods for more than 20 percent of your daily caloric intake could lead to cognitive decline.

Ultra-processed foods are bad for you health

Even though consuming processed foods may seem convenient, studies have shown they increase the risk of diabetes, obesity and cancer. These foods have a huge impact on our diet.

This new study revealed that consuming more ultra-processed foods may add to overall cognitive decline. This includes parts of the brain involved in executive functioning.

Those who ate the most super processed foods had a 28 percent faster rate of global cognitive decline. The men and women had a 25 percent faster rate of executive function decline compared to the others.

“While in need of further study and replication, the new results are quite compelling. They emphasize the critical role for proper nutrition in preserving and promoting brain health and reducing risk for brain diseases as we get older,” said Rudy Tanzi, professor of neurology at Harvard Medical School and director of the genetics and aging research unit at Massachusetts General Hospital in Boston.

Processed foods are quick but not healthy

I know whenever I work out or go to the gym, sometimes I do not feel like preparing meals. So I do like many, stop by a restaurant or come home a microwave something real fast.

The study, presented Monday at the 2022 Alzheimer’s Association International Conference in San Diego, tracked over 10,000 Brazilians for up to 10 years. More than half of the study participants were women, White or college educated, while the median age was 51.

The researchers did cognitive testing before and after the study. They also checked the diets of the participants.

“Fifty-eight percent of the calories consumed by United States citizens, 56.8% of the calories consumed by British citizens, and 48% of the calories consumed by Canadians come from ultra-processed foods, said coauthor Dr. Claudia Suemoto, an assistant professor in the division of geriatrics at the University of São Paulo Medical School.

Processed foods offer no nutritional value

Ultraprocessed foods are defined as “industrial formulations of food substances (oils, fats, sugars, starch, and protein isolates). They have little or no whole foods and usually include flavorings, colorings, emulsifiers, and other cosmetic additives.

To say the least, these super processed foods offer no value and should be avoided as much as possible. Sometime I am in a hurry but I will work on preparing my meals at home to protect my physical and cognitive health.

Source: LaMotte, Sandee CNN “Cognitive decline linked to ultraprocessed food, study finds” August 1st 2022 www.cnn.com

Lose Weight In 2022

When it comes to weight loss and fat loss for women, there is no secret whatsoever. The key to lose weight and stay fit depends on two things: diet and exercise. With obesity steadily rising in the United States, weight management and living a healthy lifestyle is essential. Today I will discuss the two main factors to help you lose weight.

Lose Weight in 2022
Lose Weight in 2022 Photo by istockphoto.com

You Are What You Eat

To begin with, I am sure you heard the term “you are what you eat” which means your diet has a big impact on your weight loss. I used to eat very unhealthy years ago. Fast foods, dairy products and processed foods where my go to. I gained about 5 pounds in a month and the excess weight made me feel bad. When I added more fruits and vegetables to my diet I began to have more energy and lose weight quickly. Also, eating lean meats like chicken and turkey helped me lose at least one pound per week. Therefore diet is very important.

Get Physical to Lose Weight

Next, physical activity is vital in your weight loss journey because it has so many benefits including cardiovascular and maintaining strength. Just taking a 30-minute walk can make a big difference on improving your heart and maintaining your blood pressure. I had not run for a few years and developed a gut so my goal was to lose belly fat. It took a couple of months to see any results, but I had to run at least two miles every other day to lose the stomach fat. I also did strength training as well, so I did not lose muscle. You do not have to run like I did but just taking power walks in the evening is a great start.

Weight Loss Is A Lifestyle

To say the least, there is no secret or easy way out when it comes to weight loss. It takes hard work and dedication like anything else. You must eat right and workout on daily basis to stay healthy. Diet and exercise must be practiced everyday if you want to lose weight and keep it off.

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Owner of Taylor Real Estate LLC

Lose Fat Fast

Many Americans wish to lose fat fast with all the new weight loss diets that are out. But is quick weight loss safe and effective? Today we will discuss some natural ways to lose weight fast and keep it off.

Slow but steady is the best way to lose weight.

Being that so many people want the benefits of weight loss, I can understand why shedding pounds fast is a hot topic.

Lost Fat Fast
Lose Fat Fast Photo by OpenFit

While there are countless diets out there that encourage super-fast weight loss, many nutritionists and fitness experts agree that slow and steady wins this race. “Losing 1 to 2 pounds per week is a healthy, steady rate. Losing more than this in one week is usually dangerous,” says Jessica Mazzucco, a New York City-area certified fitness trainer and founder of The Glute Recruit, a personal training service.

Watch out for crash diets.

Crash diets that have you shedding oodles of weight in a week or two are destined to fail because they usually lead to rebound weight gain as soon as you inevitably stop following the severely restrictive diet. Many crash dieters regain all the weight they lost and sometimes add on more weight after finishing a fad diet.

Eat protein to lose fat fast

“Eating enough protein will help you stay satisfied and resist the temptation to snack excessively between meals,” says Mitzi Dulan, a registered dietitian and team nutritionist for the Kansas City Royals. She recommends calculating about 0.7 grams of protein for each pound of your current body weight. This will determine how much protein you should eat each day. I like to find my protein in lean beef, chicken breast and fish.

Drink plenty of water

I was not a fan of drinking water but knowing now that it keeps me hydrated and feeling better forces me to drink it more often. I am slowly ditching the sugary drinks like soda and juice. But if you find it difficult to meet your body-fluid needs with just water, you can also substitute it with some beverages that may aid fat loss. In that case, you might want to explore kombucha tea. Apparently, apart from aiding in fat burn, it is said to have numerous other benefits like helping in cancer and blood pressure treatment. Before giving it a try, however, it is natural to wonder how long does kombucha last? Well, it tends to have a good shelf-life, but you can find more detailed information online.

Write it down.

Documenting everything you eat will ensure you are on track with your calorie intake. If you write down what you eat after each meal you will not forget later.

Writing down your food and beverage intake is critical to weight-loss success, because it keeps you accountable,” Dulan says. “My clients often tell me their eating habits get worse when they stop logging their food intake.”

Eat three meals a day

There was a saying, “eat 3 three meals per day” then it switched to six small meals. Now nutritionists are saying to stick to three meals again for quicker weight loss.

“I have seen many people who are trying to lose weight graze all day long and never stop eating. Shifting to a three-meals-per-day mentality helps them to focus on eating a good source of protein and a whole grain along with fruits and vegetables at mealtime.”

Exercise

We all know that exercise is one of the most important factors when it comes to fat loss. Thirty minutes of physical activity each day is ideal for your weight loss journey. It doesn’t matter if you spend those thirty minutes on a treadmill, jogging or riding pedal assist bikes, just as long as you’re consistent.

“To sustain weight loss, exercise often and switch up your workout routine around every four weeks,” Mazzucco says.

Make sure you add in high intensity interval training, strength training and cardio to get the best out of your workouts.

Get a good night’s sleep.

Sometimes we get so busy in our daily tasks that we don’t get enough sleep and stay on go mode. In fact, inadequate sleep can contribute to weight gain. So, if you can’t seem to fall asleep, then it might be a good idea to see experts in sleep medicine like those at Gwinnett Sleep and seek treatment. And it goes without saying that sleep is just as important as any other factor when it comes to sustainable weight loss. Check out these phentermine alternatives.

Not sleeping enough can encourage you to make less-healthy food choices, engage in late-night snacking, and result in a spike in cortisol levels. Cortisol is a hormone that can encourage the body to preserve its fat reserves. Because sleep is so critical to health as well as weight loss, aim for 7 to 9 hours of sleep every night. If you do struggle with sleep, you might want to look into things that could help you sleep, such as CBD from Organic CBD Nugs, so that you are able to get this under control so that you can then focus on other aspects of your weight loss journey.

Be consistent

To say the least, slow but steady wins the race to lose fat fast. Find a routine that is easy for you to stick to that allows you to lose a couple pounds each week. Do not overdue yourself. Instead make small changes that you can stick to so you can sustain weight loss and maintain your weight.

Source: Howley K, Elaine. “11 Tips for Quicker Weight Loss” www.health.usnews.com October 12, 2021

Counting Calories Better than Fasting for Weight Loss

Intermittent fasting diets are getting all the hype. However, a new clinical study shows counting calories is better than fasting diets for weight loss.

Counting Calories beasts Fasting Diets
Counting calories beats fasting for weight loss Photo
by HealthyEaton

Individuals who simply reduced their daily calories by 25% lost more weight and fat in 3 weeks of dieting, compared to those following intermittent fasting diets.

Also, there were no hidden benefits of fasting such as metabolism or heart health. This is surprising to me because I thought that fasting would have more health benefits than simple calorie counting.

“Standard dieting may be more effective than intermittent fasting for reducing body fat and give you energy,” said senior researcher James Betts. He is a professor of metabolic physiology with the University of Bath’s Center for Nutrition, Exercise and Metabolism in England.

What is fasting?

Fasting requires people to eat within a specific time frame or skip days eating. Participants in the trial would fast for one day, and then he or she would eat as much as twice their daily calories on the next.

You can find this study published June 16 in the journal Science Translational Medicine.

In the study, 36 lean individuals were placed into groups of 12. One group consumed 25% fewer calories each day. The second fasted one day and then consumed 150% of their normal calories the next. The third ate 200% of their daily calorie intake every other day, fasting on alternate days.

At the end of three weeks, the participants following a simple diet, had lost the most weight, with an average fat loss of about 3.5 pounds.

The participants that consumed 150% of their regular diet every other day lost an average fat loss of around 1.5 pounds. The ones that fasted and then ate twice their normal amount showed no significant drops in weight. Check out the latest liver health formula reviews.

The fasters did not have any benefits when it came to their levels of cholesterol, blood sugar or insulin, results showed.

Counting calories versus fasting

There were two nutrition experts that agreed with the findings. “When it comes to weight loss, modest reduction of calories is what counts regardless of how you achieve that,” said Lona Sandon. She is a professor of clinical nutrition with the University of Texas Southwestern Medical Center at Dallas. “In other words, reduce portion sizes by about 25% and limit overeating to improve metabolism. Lona said it doesn’t sense to get caught up in complicated rules and that regimens around eating may not be worth it.

Researchers found that those who were on a fasting diet came to be less active than when they started dieting. This could be a weight loss issue as well. So instead of fasting, you can simply keep track of your calories to improve your metabolism. You could take it a step further by eating on silver plates, bowls, and glasses. Eating in silver utensils can promote healthy metabolism and the immune system. Also, dining on silver plates has been shown to prevent a variety of diseases. Antibacterial, antiviral, and antifungal properties are all possessed by silver. Since it can kill pathogens, it can be used to preserve food as well. If you feel the need to round out your crockery collection, you could also buy antique silver trays. Only crockery, plates, and glasses may look out of place when served to your guests in a plastic tray. So, purchasing a set of antique silver trays could be a good option to consider.

Physical activity is important

“People seemed to drop their activity levels a bit, which is certainly something to be consciously aware of on a diet,” Betts said. If you use intermittent fasting, then try to consciously insert opportunities to be physically active into your lifestyle.”

In fact, some of the weight loss in the fasting groups came from losing muscle mass as opposed to burning fat, according to study findings.

It seems that getting physical activity and burning calories appears to be the most important weight losing weight. That’s why it’s important to consult with a nutrition coach before beginning such a diet. An expert in nutrition could help you draw up a sound diet plan and determine whether your current diet might adversely affect your health.

Intermittent fasting is not easy to adopt as we are accustomed to eating when we feel the urge. This requires a lot of discipline but watching what you eat and counting calories seems to be much easier. To say the least, counting calories is better than fasting for weight loss.

Source: James Betts, PhD, professor, metabolic physiology, University of Bath Center for Nutrition, Exercise and Metabolism, United Kingdom; Lona Sandon, PhD, RDN, professor, clinical nutrition, University of Texas Southwestern Medical Center in Dallas; Connie Diekman, MEd, RD, registered dietitian, St. Louis, and former president, Academy of Nutrition and Dietetics; Science Translational Medicine, June 16, 2021 www.webmd.com

Obesity Drug for Weight Loss Approved by FDA

The FDA approves obesity drug for weight loss as obese people are on the rise. Doctors are still searching for new weight loss drugs and treatments to help fight obesity.

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Obesity drug for weight loss approved by FDA
Obesity drug for weight loss approved by FDA

Semaglutide, an injectable drug, was approved by the Food and Drug Administration for people struggling with chronic obesity.

According to Dr. Robert F. Kushner, he has been in the field for 40 years and has not seen anything close to 15% weight loss.

“Today’s approval offers adults with obesity or overweight a beneficial new treatment option to incorporate into a weight management program,” John Sharretts, deputy director of the Division of Diabetes, Lipid Disorders, and Obesity in the FDA’s Center for Drug Evaluation and Research, said in a statement.

Obesity drug for weight loss

Semaglutide acts on centers in the brain to reduce appetite. This can lead to potentially significant weight loss when combined with increased physical activity and counseling with professionals from the Canadian pharmacy.

During a 68-week study, patients injected themselves each week with either semaglutide or a placebo. On average, over 50% of those who received the drug itself lost about 15% of their body weight. Over a third accomplished a weight loss of at least 20% of their weight.

On the other hand, obesity is a growing public crisis and if the trend continues, 1 in 2 Americans could become obese or overweight by 2030. This is according to a 2019 study published in the New England Journal of Medicine.

In addition to the crisis, I do believe this semaglutide study can lead to a new generation of weight loss drugs.

Side Effects

Common side effects of semaglutide were mild to moderate in severity. They mostly consisted of nausea, vomiting or diarrhea, and abated with time.

One downfall to access could be pricing, as weight-loss drugs could be costly and are not always covered by insurance. According to the company, this drug could cost up to $1,300 for a 30-day supply.

Lastly, there needs to be more research on the effects of this drug. However, it does give people who are overweight another tool to add to their weight loss regimen.

Are Eggs Good for Weight Loss?

Many still wonder if eggs are good for weight loss because although they are a good source of protein, they also contain cholesterol. Today we will discuss the facts and see why are eggs good for weight loss or not.

Eggs Are Good for Weight Loss
Eggs Are Good for Weight Loss Photo by Healthline

To begin with, eggs have a good source of protein so they can help with building muscle and weight management. While eating an egg won’t magically make you lose weight, incorporating the food into an otherwise healthy diet could help you reach and maintain your goals over time, says Jessica Cording, MS, RD, author of The Little Book of Game-Changers.

Eggs are low in calories

I love to eat boiled eggs in the morning for protein. They also keep me feeling fuller throughout the day. I only eat egg whites and no more than two. One egg contains about 60 calories, six grams of protein, and four grams of fat. This makes it a very low-calorie source of protein.

Eggs are also packed with nutrients. “An egg is a good source of several B vitamins, and provides meaningful levels of immune-supporting nutrients, like zinc and selenium,” says Samantha Cassetty, MS, RD, a nutrition and wellness expert based in New York City.

Other benefits of eggs

In one study, when 152 overweight or obese people ate either two eggs in the morning or a bagel for eight weeks, the egg eaters had a 61 percent larger decrease in their BMI, a 65 percent greater amount of weight loss, a 34 percent larger decrease in their waist line, and a 16 percent greater decrease in their body fat by the end of the study, per research in the International Journal of Obesity.

Eggs have a good source of vitamin D and its excellent source of protein makes it fit in several diets such as the keto diet and other low-carb diets. Eggs are budget friendly like veggies so you don’t have to break the bank to eat healthy.

Best ways to eat eggs for weight loss

My favorite way to cook eggs is to boil them and I usually have oatmeal and wheat bread with it. If weight loss is your goal, you’ll want to eat your eggs without bacon, hash browns, and white bread with butter, Angelone says. “Those calories add up quickly and can derail most any weight-loss efforts,” she points out.

However, for weight loss, you may need a balanced diet full of all necessary nutrients like vitamins, calcium, iron, folic acid, etc. Only focusing on one nutrient source could not be ideal for achieving your weight goal. You can also take supplements based on a doctor’s prescription, such as lypo-spheric vitamin c or other similar products.

How many eggs to eat per day?

I usually do not eat more than two eggs per day. Some experts say that you can eat them everyday and it will not affect your cholesterol. I like to switch it up sometimes just to add variety.  “Although some people can eat them every day, it is important for good health to eat a varied diet and not eat the same thing every day,” Angelone says.

Are eggs good for weight loss?

Eggs are good for weight loss because they are a good source of protein and can fit into any diet. Experts do believe eggs may even help you lose weight.

How Long Does It Take to Lose Weight?

How long it takes to lose weight and keep it off can depend on many factors. Weight loss is different for everyone, and there is no one-size-fits-all diet and exercise plan. No matter what type of diet one follows, weight loss can be beneficial for people who are on the verge of obesity. The risk of developing heart disease is two and a half times higher for obese people with certain metabolic risk factors than healthy people with normal weight. But the risk of heart disease in those who are obese without the other risk factors is still 28% higher than in healthy people of normal weight.

Such people might have to undertake certain precautionary measures. For instance, they might have to visit doctors to keep track of their weight. Moreover, they might also need to get their heart checked for any potential heart disease. They might also require to speak to a cardiologist (one can find them by checking out https://cvgcares.com/ and its likes) to get proper treatment for their cardiovascular problems caused due to overweight.

That said, today, several people try to prevent diseases that are caused by obesity. That is why they often opt for medically assisted weight loss programs offered by the likes of Radiant Reflections Weight Loss Clinic & MedSpa (www.radiantreflectionsms.com/). However, those who do not opt for Weight loss clinics, often look online for gathering more information regarding diets, exercise plans, and supplements to lose weight easily and quickly. Take, for example, this piece of information– now that so many private label companies are gaining success, products like white label african mango capsules and many more are being used to support people’s weight loss journeys. To be honest, this kind of information found on the web can help numerous people who do not hire the services of medical clinics for losing weight.

Anyway, today you will learn how long does it take to lose weight and weight management, but first, let me ask you if you know What Is A Green Superfood Powder, And Why Is It Good For You?

How long does it take to lose weight
How Long Does it Take to Lose Weight?

Slow but steady weight loss

To begin with, losing one to two pounds per week is considered safe and normal for weight loss. According to the Centers for Disease Control and Prevention (CDC), individuals who reduced pounds at this rate are more successful at keeping weight off. And while many individuals would like to lose weight quicker, even modest weight loss has been proven to result in health benefits, such as lower blood pressure, blood cholesterol, and blood sugars.

Some people may lose weight faster

Individuals who are more overweight usually lose weight faster, which is mostly calorie-influenced. For instance, if you have been eating calories for a weight of 170 pounds and you reduce it to maintain 130 pounds, you have created a calorie deficit. Someone who needs to lose 40 pounds would typically lose weight faster than someone who needs to lose 15 pounds. But as you lose weight, the deficit reduces, which is why the rate of weight loss decreases the closer you get to your weight goal, regardless of where you started. The loss would also depend on the kind of physical activity they are carrying out. Some would go to gyms and try Total Body Enhancement at Planet Fitness to improve their workout routine. With such red light therapy sessions, the individual would be able to endure more intense workouts, hence helping the calorie burn.

The quality, balance, and timing of the calories that we consume also play important roles in how weight is lost. For instance, simply cutting your caloric intake while still eating a lot of processed foods, or eating a big portion of your calories in the evening, may not end in losing weight as quickly.

For example, A 2017 study, published in the American Journal of Clinical Nutrition, discovered that switching refined grains with whole grains for six weeks resulted in higher resting metabolic rates, among both men and post-menopausal women.

Too few calories can hinder weight loss

Cutting calories too low can negatively affect weight loss-because your body can kick into survival mode, conserve calories, and resist weight loss. This is usually true when you consume fewer calories than it takes to support a healthy weight.

For instance, if it takes 1,600 calories to support your usual weight and you reduce your intake to 1,200, or even below 1,600, you are likely to either stop weight loss, or lose too much lean muscle mass as part of your weight loss. The latter can weaken immune function, increase injury risk, and reduce the chances of keeping the weight off. Basically, it’s a myth that you need to undereat in order to lose weight. You just have to stop eating more than it takes to maintain a healthy weight goal.

The calorie equation is confusing

Metabolism, an important factor in weight loss, it is how your body burns calories. Appetite regulating hormones also play a part in weight loss. Stress and poor sleep can greatly affect those two factors. Research shows that gut bacteria can also control how our bodies utilize the calories we intake.

Weight goes up and down

It is normal for you weight to shift up and down because you are measuring everything that has weight. This includes water and undigested food. The important part is that you stay consistent with your patterns and make changes if you stop seeing results. For instance, if you want to know how to lose man boobs fast, you have to listen to your trainer and stick to your training.

Be patient, have faith

The bottom line it that weight loss is complex and no one can honestly predict how much weight you will lose. The best approach is to focus on daily healthy habits and be consistent. That will determine how long it takes to lose weight and keep it off.

Source: Sass, Cynthia MPH, RD. “How Long Does It Take to Lose Weight-and Keep It Off? A Nutritionist Explains” www.health.com January 6, 2021

Plant-based Green Mediterranean Diet Increases Weight Loss

A plant-based ‘green’ Mediterranean diet leads to more weight loss and promotes better heart health, according to new study.

Plant-based Green Mediterranean Diet
Plant-based Green Mediterranean Diet photo by Every Day Health

Published in the heart medical journal; the researchers found that people who ate plant-based proteins and reduced the amount of red meat were more heart-healthy; in relation to a traditional Mediterranean diet group. The traditional diet consists of seafood and meat mixed with vegetables and whole grains.

During the study nearly 300 obese patients were divided into three groups. The first group had instructions on healthy dieting and ways to increase physical activity.

Then, the second group received the same instructions. However, these patients received instructions to follow traditional Mediterranean diet substituting red meat for fish or poultry as well.

Lastly, for the third group, they received education on physical activity and how to follow the green Mediterranean diet; without meat and plenty of plant-based foods with high protein from nuts and other sources to cut out animal-based products.

Plant-based green Mediterranean diet promotes more weight loss

During the study, patients aged about 50 on average; had lost over 13 pounds after the patient followed the green Mediterranean diet. Those who followed the tradition Mediterranean diet, which included chicken and fish, lost an average of 11 pounds. The healthy diet patients only lost 3 pounds. Also, the plant-based Mediterranean diet followers lost 3.4 inches off their waistline; in comparison to 2.7 inches for the traditional Mediterranean group and 1.7 inches for the healthy diet patients.

Prior researchers confirm plant-based diet benefits

In addition, this study confirms what prior research says; which is adults who followed a vegan or plant-based diet showed visible weight loss and reduced body fat. Nutritionists mention that increasing plant-based foods like leafy greens, legumes and nuts can be a great source of protein and fiber. I try to stay away from red meats therefore I opt for green vegetables and beans and find out where to buy dairy free chocolate for dessert.

The bottom line

Above all, you do not need animal products to get adequate protein. There is a good source of protein in plant-based vegetables and whole grains. If you are not a fan of red meat; then a plant-based ‘green’ Mediterranean diet is a good choice for increasing weight loss.

Source: Settembre, Jeanette. “Plant-based ‘green’ Mediterranean diet leads to more weight loss: study” www.foxnews.com November 30, 2020

Downside of Intermittent Fasting

Intermittent fasting is a very popular weight lost strategy. However, a new study found that one form of fasting, called time-restricted eating, delivered little weight loss but muscle loss, a downside of intermittent fasting.

Downside of Intermittent Fasting
Time-restricted eating may be a downside of intermittent fasting.
Photo by health.harvard.edu

This new study, published in JAMA Internal Medicine, is one of the most in depth studies to analyze time-restricted eating, that includes fasting for 12 or more hours each day. Many followers of the diet routinely skip breakfast and eat all his or her meals between noon and 8 p.m., ending in a daily 16-hour fast.

Intermittent Fasting Boosts Weight Loss

Past studies have shown that fasting jumpstarts weight loss and improves metabolic health. However, much of the data has come from animal studies or small experiments of very short duration in humans. Experts say the diet is successful because it allows people to eat what they want in a given timeframe. It may also aid in the reduction of chronic inflammation, which primarily can damage blood vessels and may increase the risk of heart attacks and strokes. Intermittent fasting has been shown in studies to reduce the markers that cause heart attacks and increased cardiovascular disease. That is why, those suffering from any type of heart disease may practice intermittent fasting, but they may also want to keep a spare home defibrillator on hand in case of an emergency heart attack. The medical equipment can generate shockable rhythms in the heart, which may help someone who is experiencing sudden heart failure.

Downside of Intermittent Fasting

The study found that overweight adults who fasted for 16 hours daily, gained little to no benefit. Over the course of the three-month study, they lost an average of just two to three and a half pounds. The weight loss was slightly more than the control group. The majority of the weight the participants lost was not body fat but “lean mass,” which includes muscle.

Eat More Protein!

Although it is normal to lose some muscle during weight loss, the fasting group lost more than expected. Muscle mass has many health benefits including increasing metabolism and helping people to prevent weight from coming back. One reason for the muscle loss may have been that the fasting diet made people eat less protein, says researchers, this is the best way to be fit after 50 reviews.

Some experts warned that the study was too short for a weight-loss trial. Researchers said the fasting group would have shown more weight loss if the research had been longer with more participants. Experts said previous research has shown people do better when they eat most of their calories early in the day. This is when our bodies are better able to metabolize food rather than skipping breakfast and eating later. In this case, if you have trouble with your eating and metabolism in fresh bros, you can Shop online now for a CBD extract to improve your appetite with a natural component. Additionally, components like CBD can help with weightloss as well. Products like oils can improve sleep pattern as well as reduce stress and anxiety, which can indirectly promote weight loss due to better mental health and daily schedule. If cannabis is legal to use in your locality for medical purposes, you can look for quality CBD for sale online or in your general vicinity.

Other studies have found that individuals can maintain muscle while fasting by doing resistance training and consuming more protein. Dr. Weiss, who is a cardiologist at the University of California, San Francisco, said the findings need to be analyzed further. For now he remains skeptical of time-restricted eating.

“This was a short study, but it was enough of a study that to me it calls into question whether this works. If it does work, then the magnitude of the benefit is very small,” Dr. Weiss said.

The Bottom Line

The good news is that intermittent fasting will still help you lose weight. However, muscle loss is a potential downside of intermittent fasting.

Source: O’Conner, A. “A Potential Downside of Intermittent Fasting” www.nytimes.com September 28, 2020