Vegan keto diet: Everything you need to know
https://ift.tt/32sJSMH A ketogenic, or keto, diet is a very low carbohydrate diet. People following this diet plan get most of their energy from fats and protein. Vegan diets are free from animal products, which means that they tend to be relatively high in carbohydrates. As a result, following a keto diet can be more challenging for vegans. However, with careful planning, it is possible. In this article, we explain how to follow a vegan keto diet and discuss the potential benefits and risks. What is a vegan keto diet?
A person on a vegan keto diet eats only certain plant based foods.
The vegan keto diet significantly restricts carbohydrate intake and only allows plant based foods. It is high in fats, contains adequate amounts of protein, and does not include any animal products. The macronutrient ratios for this diet are approximately:
For people who consume 2,000 calories a day, that equates to a carbohydrate intake of just 25–50 grams (g). When the body does not have enough carbohydrates to use for energy, it enters a state of ketosis in which it has to burn fat for energy. Many people follow this diet to lose weight and reduce their total body fat. Individuals who follow a standard keto diet tend to make up most of their fat intake from animal foods, which are high in fat and protein but low in carbohydrates. As vegans do not consume animal products — including meat, fish, eggs, and dairy — they must eat plenty of high fat, plant based foods to enter ketosis. BenefitsTo date, there is no research examining the benefits or risks of a vegan keto diet. However, several studies have separately explored the effects of a vegan diet and those of a keto diet. A 2014 randomized controlled trial investigated the effects of a vegan Atkins diet (or eco-Atkins diet). The Atkins diet is similar to a keto diet, as they both restrict carbohydrate intake and cause ketosis. In the 6 month study, participants ate either a low carbohydrate vegan diet or a high carbohydrate vegetarian diet, which included eggs and dairy. These diets comprised 26% and 58% of energy from carbohydrates, 31% and 16% from protein, and 43% and 25% from fat, respectively. The researchers reported that those following the low carbohydrate vegan diet experienced more significant weight loss and reductions in:
This finding indicates that very low carb vegan diets may improve the risk factors for heart disease. Learn more about the difference between the keto diet and the Atkins diet here. Other possible benefits of a vegan diet include a reduced risk of diabetes and some cancers. A 2014 study of more than 96,000 people indicated that vegans have: The study found that while all vegans experienced a reduced risk of heart conditions and mortality from cardiovascular problems, the risk reductions were more significant in males than in females. Individuals following a vegan diet also tend to have a lower body mass index (BMI) than nonvegans, with research indicating that BMI gets higher as the number of animal foods in the diet increases. Research has also shown that vegans gain less weight than omnivores as they age. A review of 12 studies found that those following a vegetarian or vegan diet for an average of 18 weeks lost about 4.4 pounds (2 kilograms) more than nonvegetarians. Vegans also lost more weight than vegetarians, who ate dairy and eggs. When it comes to the keto diet, the main benefit appears to be rapid weight loss. A 2012 study involving children and adolescents with obesity found that other benefits include reductions in fat mass, waist circumference, and fasting insulin levels. The authors of a systematic review suggest that a low carbohydrate diet, such as the keto diet, may reduce some of the major risk factors for heart disease, including: RisksA vegan keto diet is more restrictive than a standard keto diet or a regular vegan diet, so people should take extra care when planning meals. They may encounter the risks of both diets. According to a 2019 paper, researchers are aware of the short term effects — those lasting up to 2 years — of a keto diet. However, the long term health outcomes are uncertain because of the lack of available research on the subject. One of the disadvantages of the keto diet is that some people may find it difficult to sustain such a low carbohydrate intake. The health risks of a keto diet include: The keto diet is not suitable for some groups of people, including those who are pregnant or breastfeeding or have:
When adapting to the keto diet and entering ketosis, people may develop "keto flu," which may cause:
Following a vegan diet can provide many health benefits, but only if people plan their diet well. The Academy of Nutrition and Dietetics state that appropriately planned vegan diets are healthful for all stages of life and contain all the nutrients necessary for health. Without careful planning, however, vegan diets can be low in essential nutrients, such as: Those following a vegan keto plan should consider taking vitamin and mineral supplements to ensure that they get enough essential nutrients. They should also consult their doctor before beginning the diet. Foods to eat
People can eat avocado and nonstarchy vegetables on a vegan keto diet.
Those on a vegan keto diet can eat the following foods:
Foods to avoid
To avoid nutritional deficiencies, a person should plan a vegan keto diet carefully.
On a vegan keto diet, a person will need to avoid vegan foods that are high in carbohydrates, including:
People on a vegan keto diet will also avoid all animal products, including:
SummaryA vegan keto diet is a very low carbohydrate diet that avoids the intake of animal products. It may offer some health benefits, such as rapid weight loss and a reduction in body fat. Similar to a vegan diet, a vegan keto diet may provide some benefits to heart health. However, it is a highly restrictive diet that is not suitable for everyone. The diet carries certain risks, including the possibility of developing nutritional deficiencies. Some people may also experience adverse effects, such as headaches and fatigue, in the early stages. It is vital to plan a vegan keto diet carefully and to take nutritional supplements to avoid deficiencies. Due to the restrictive nature of this diet, people who wish to try it should speak to a doctor first. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc October 19, 2019 at 02:19PM
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What to know about third trimester weight gain
https://ift.tt/2Mjbpun Many women will experience rapid weight gain during their third trimester. This is because the fetus typically gains the most weight in this time, according to the Office on Women's Health (OWH). In this article, learn what to expect during the third trimester, when to see a doctor, and some tips on how to gain weight safely during pregnancy. Average weight gain during the third trimester
It is not uncommon for a woman to gain weight during the third trimester.
The amount of weight a woman gains during pregnancy depends on several factors, including:
The amount of weight a woman might expect to gain during her pregnancy depends on her pre-pregnancy BMI. The following table contains pregnancy weight gain recommendations, in pounds (Ib), based on BMI from the Centers for Disease Control and Prevention (CDC):
When to see a doctorWomen who are pregnant should seek immediate medical attention if they experience any of the following symptoms:
If a woman has concerns about third trimester weight gain, it is important that they speak with a doctor. The purpose of weight gainA fetus usually gains the most weight during the third trimester. They will gain an average of 5 lb and grow around 4–6 inches during the third trimester, according to the OWH. In addition to the weight from the growing fetus, the body also gains weight from:
Other changes in the third trimesterThe following changes and conditions can also occur during the third trimester of pregnancy:
Tips to gain weight safely
Healthcare providers assist women with gaining weight safely during pregnancy.
Women can expect to gain weight during pregnancy. However, in the United States, roughly 50% of all women exceed the recommended ranges for pregnancy weight gain, according to one 2017 study. Excessive weight gain during pregnancy can contribute to adverse health effects such as: Pregnant women can gain weight safely using these following tips: Work with a healthcare providerAt the start of a pregnancy, a woman's healthcare provider will determine their weight gain requirements by measuring their BMI. Healthcare providers will continue to monitor a woman's weight gain throughout the pregnancy. Eat a varied dietEating a balanced diet will provide vital nutrients, such as carbohydrates, proteins, and fats, that help sustain both the woman and the fetus. Women can maximize their nutritional intake by consuming a variety of healthful foods and drinks, including:
The Office of Disease Prevention and Health Promotion recommend that women who are pregnant eat 8–12 ounces of seafood each week. However, certain fish and seafood may contain mercury, which can negatively impact the woman's health and the fetus's development. Safe fish and seafood options include:
Seafood and fish to avoid during pregnancy due to their mercury content include:
Choosing seafood from sustainable sources can help ensure that it is of good nutritional quality. Eat several small meals per dayFinishing large meals may present a challenge for pregnant women. Some, for example, may have trouble eating or keeping food down if they have symptoms such as appetite changes, nausea, and vomiting. Also, toward the end of a pregnancy, the growing fetus and enlarged uterus can crowd the abdomen, leaving less space for the stomach to expand. In these cases, women may wish to try eating several small meals throughout the day, which means that the body has less to digest in one sitting. This may help minimize uncomfortable digestive issues such as nausea and heartburn. Track caloriesTracking calories can help a person meet their daily caloric needs without overeating. According to the American College of Obstetricians and Gynecologists, women with a BMI in the "normal" range before pregnancy should aim to consume an extra 340 calories per day during their second trimester and an extra 450 calories per day during their third trimester. Exercise regularly
Regular exercise can improve cardiovascular health during pregnancy.
Exercising regularly can help reduce the risk of complications, such as preeclampsia, preterm birth, and obesity. Getting regular exercise during pregnancy also offers numerous other benefits, including: Learn about the best types of exercise during pregnancy here. In general, women should try to get 150 minutes of aerobic exercise per week. This can include:
In this article, learn more general tips for gaining weight safely. SummaryDuring the third trimester of pregnancy, women can expect to gain around 0.5 to 1 lb per week. Some ways to gain weight safely during pregnancy include eating a healthful and diverse diet and getting regular exercise. Women can work with their healthcare team to track their weight gain throughout their pregnancy. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc October 16, 2019 at 05:13AM
Drinks, not food, with added sugar promote weight gain
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If scientists replicate this finding in humans, it will validate rising concerns about the consumption of sugary drinks.
A team of scientists in the United Kingdom and China made these suggestions after giving mice added sugar in either their drink or their food for 8 weeks and then comparing them. In both groups of mice, the added sugar represented 73% of the available dietary calories. A recent Molecular Metabolism paper carries a full report of the study. "The consumption of sugar-sweetened beverages," says John R. Speakman, a professor in the school of biological and environmental sciences at the University of Aberdeen in the U.K., "has been widely implicated as a contributing factor in obesity, and we investigated whether the mode of ingestion (solid or liquid) had different impacts on body weight regulation in mice." Prof. Speakman, who led the research at both the University of Aberdeen and the Chinese Academy of Sciences in Beijing, China, is the corresponding and senior author of the new study. Liquid sucrose led to weight gainThe researchers monitored the mice's body weight, body fat, calorie intake, and energy expenditure. They also measured glucose and insulin response as a way to assess how close the animals might come to developing diabetes. The results showed that the mice that had liquid sucrose in their drinking water consumed more calories, put on more weight, and increased their body fat. In contrast, the mice that had the same level of added sucrose in their food pellets but drank plain water "were leaner and metabolically healthier than their counterparts exposed to liquid sucrose," write the authors. The mice that had increased body fat as a result of drinking liquid sucrose also developed lower tolerance to glucose and sensitivity to insulin, both of which are markers of raised diabetes risk. However, the authors link these adverse metabolic markers to an increase in body fat and not directly to higher sucrose intake. Liquid, but not solid, sucrose to blameIn their study discussion, the authors suggest that the findings may explain why their own previous investigations on increased dietary sucrose in mice did not show a significant effect on energy intake and body weight. In those studies, they fed the mice a diet containing only 30% sucrose and delivered it only in solid form. "The current results demonstrate," they note, "that when exposed to liquid sucrose, mice had greater energy intake than when offered the same macronutrient composition but in solid form." The team also suggests that the findings point to liquid, as opposed to solid, sucrose being a factor on its own. Many human studies have revealed a link between sugar-sweetened drinks and total calorie intake. This link would suggest that when people consume more carbohydrates in liquid form, they do not compensate by reducing the amount that they consume in solid form. While the new findings did show that there was some reduction in solid food intake as a result of sucrose-enriched water consumption, the "reduction was insufficient to balance the elevated calorie intake in the liquid sucrose." "These data, therefore, support the suggested role of sugar-sweetened beverages in the development of diet-induced obesity and insulin resistance," conclude the authors. A better understanding of excess food intakeGunter Kuhnle, a professor of nutrition and food science at the University of Reading in the U.K., was not involved in the recent research, although his group carries out similar investigations. He describes the new study as "very interesting" because of the importance of understanding how sugar-sweetened drinks contribute to obesity. He also draws attention to studies in humans that have shown that sugar-sweetened drinks increase energy consumption. He observes that the new study "investigates this further and confirms these findings." Prof. Kuhnle does, however, point out the study's two main limitations. The first is that research in mice does not always translate to humans. The second limitation is that the amount of sucrose in the mice's water was much higher than that present in many of the sugar-sweetened drinks that people consume. The mice's water was 50% sugar, which is five times the amount in the average cola drink and double the amount present in many milkshakes, he observes. "However, despite these limitations, this study clearly highlights the need for a better understanding [of] the underlying reasons for excess food intake and how they can be modified," he adds. As a food category, sugar-sweetened drinks — including soda, energy, and sports drinks — are by far the most significant contributor of added sugar in the average diet in the United States. So concluded an analysis of 2005–2006 national survey data by the National Cancer Institute (NCI), one of the National Institutes of Health (NIH). That NCI report revealed that the average person in the U.S. consumed 21 teaspoons of added sugar per day and that sugar-sweetened drinks accounted for more than one-third (35.7%) of the intake. The next largest contributor was grain based desserts, which accounted for 12.9% of daily added sugar intake.
Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc October 15, 2019 at 02:17PM
Could coffee byproducts fight inflammation?
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The study looks to repurpose the waste that coffee production creates.
Coffee is one of the world's most popular drinks. To produce coffee, only the bean itself needs roasting. To reach the bean, growers remove the husk, which is a tough outer shell, and the silverskin, which is a thin skin that covers the seed. They tend to leave the husks, in particular, in the field. These abandoned coffee byproducts contain chemicals such as caffeine, tannins, and chlorogenic acid, which can be hazardous to the environment. Manufacturers produce around 0.68 tons of green coffee waste to generate 1 ton of fresh coffee, so it makes sense to find ways to repurpose these byproducts. Now, researchers at the University of Illinois at Urbana–Champaign are investigating whether or not some of this waste could be useful for its bioactive properties. Converting waste into medicineUsing extracts of silverskin and husk, the scientists investigated whether these byproducts might reduce some of the biochemical hallmarks of obesity. They also tested individual phenolic compounds extracted from silverskins. They have now published their results in the journal Food and Chemical Toxicology. Study co-author Prof. Elvira Gonzalez de Mejia explains why they were interested in these particular coffee products. "This material from coffee beans is interesting, mainly because of its composition. It's been shown to be nontoxic. And these phenolics have a very high antioxidant capacity." Obesity is an increasingly common but complex issue: There is much more to obesity than excess fat tissue. In fact, it goes hand in hand with low grade chronic inflammation, which can lead to insulin resistance. Insulin resistance occurs when the cells of the body become less responsive to insulin. Insulin resistance is also associated with an increase of macrophages in fat tissue. Macrophages are immune cells that detect and destroy pathogens. The increase of macrophage numbers in adipose tissue triggers the release of chemicals that work to increase inflammation, creating a vicious cycle. Obesity-related inflammation also appears to impact mitochondria, the fabled "powerhouses of the cell." The resulting mitochondrial dysfunction is linked to lipid accumulation within the fat cells, which is also tied to insulin resistance. Studying obesity-related inflammationThe authors of the new study believe that if it is possible to curtail inflammation, it might derail the interlinking pathways of obesity, insulin resistance, and inflammation, thereby reducing the amount of overall damage. Using cultured cells, they set out to investigate the effects of the coffee extracts on obesity-related inflammation, mitochondrial dysfunction, insulin resistance, and adipogenesis. This is the formation of fat cells from precursor cells. The scientists cultured the fat cells and macrophages together to simulate "real life" interactions between the cells. Lead study author Miguel Rebollo-Hernanz explains what they found. "We evaluated two extracts and five pure phenolics, and we observed that these phenolics, mainly protocatechuic acid and gallic acid, were able to block this fat accumulation in adipocytes mainly by stimulating lipolysis, but also by generating 'brown-like' or 'beige' adipocytes." Brown-like adipocytes contain large numbers of mitochondria and burn fat. Rebollo-Hernanz adds, "We saw that these phenolics were able to reduce and decrease the secretion of inflammatory factors, but also decrease oxidative stress."
In this study, the researchers used cell cultures. Although this is where much of medical research begins, it is a long path between here and creating a usable intervention. Another issue, as the authors explain, is that the body is likely to break down phenolic compounds before they can reach adipose tissue. Using coffee byproducts to benefit health might also benefit the environment, so the idea is worth pursuing. Once the coffee producers see the value, explains Prof. de Mejia, "they will treat these materials as an ingredient instead of a waste." "It will require good collaboration between academic institutions, industry, and the public sector to solve this problem, but the market is there for these products." Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc October 15, 2019 at 02:17PM
Everything you need to know about man boobs
https://ift.tt/35BGnoQ Some people call this condition "man boobs," which may feel like an uncomfortable or bothersome term. Some males may also feel embarrassed to seek a doctor's advice about enlarged breast tissue. However, it is important to note that enlarged breast tissue is a common concern. As such, there are many possible treatments available for those who wish to change the look of their chest. Keep reading for more information about the causes of male breast expansion and possible exercises, dietary changes, and treatments to reduce their appearance. Causes
Possible cause of gynecomastia include hormone changes, excessive body fat, and taking certain antibiotics.
Testosterone in the male body usually prevents the breast tissue from expanding. However, some males develop enlarged breasts due to hormonal changes or fluctuations. When this occurs, doctors call it gynecomastia. Gynecomastia is more common in certain groups, including:
There are several potential causes of gynecomastia, including: However, for many males, excess breast tissue is not the cause of "man boobs." Like the abdomen, the chest can accumulate fat. In these cases, exercise and dietary changes can reduce their appearance. ExercisesWhen excess fat stores are the cause of male breast expansion, one of the best remedies is a combination of diet and exercise. When exercising, people can focus on both cardiovascular workouts to reduce weight overall and chest exercises that focus on developing the pectoral and other chest muscles. Before starting a new exercise routine, it is best to speak to a doctor to determine what is safe and appropriate for a person's individual needs and abilities. Some cardiovascular workouts and activities for weight loss include: According to the United States Department of Health & Human Services, an adult should perform 150–300 minutes of moderate intensity exercise or 75–150 minutes of high intensity exercise per week. Although it is impossible for a person to lose weight in a specific place on the body, targeted chest exercises can help them gain more muscle in the chest, which may help reduce the appearance of breast tissue. In addition, the more muscle a person has, the faster their metabolism works and the more calories they will burn. Chest exercises to build muscle include: PushupsBench pressesDumbbell pressesMachine flysIf a person has a gym membership, they can take advantage of a number of different machines that target the chest muscles. It is always best to talk to a trainer about how to use each machine for maximum benefit and to reduce the risk of injury. Dietary changesIf excess weight is causing or contributing to enlarged male breasts, a person can focus on changing their eating habits. In general, the best dietary changes to make are ones that are small and sustainable. Significantly overhauling the diet is often very difficult to maintain and can lead to regaining lost weight. The Centers for Disease Control and Prevention (CDC) recommend losing weight at a rate of around 1–2 pounds per week. Gradual weight loss is more sustainable and can lead to overall health improvements. Before making changes to the diet, it can be helpful to keep a food journal. A food journal can give a person insight into what they can cut out and what nutrients are lacking. The CDC also put together some recommendations for reducing caloric intake. These include:
Treatment
There are a number of treatment options available to reduce the appearance of enlarged breast tissue.
Treatment options vary based on what is causing the enlarged appearance of male breasts. If it is a matter of extra weight, a doctor may recommend that a person makes changes to their diet and exercise routines. If medications are responsible, a doctor may be able to prescribe alternatives. Sometimes, however, the benefits of a current medication outweigh the side effects. If a medical issue is causing the breast tissue to enlarge, treating the underlying condition can help. Some people may choose to undergo surgery to remove the excess breast tissue. However, unless it is for the treatment of breast cancer, insurance companies tend to consider the removal of male breast tissue a cosmetic issue and will not cover the costs. SummaryAll males have some breast tissue. However, some medical conditions, medications, and hormonal changes can cause male breasts to grow larger than usual. In other cases, excess weight in the area may make the breast tissue look as though it has grown. People put on weight in different places, and some people first put on weight in their breast area. If enlarged male breasts do not reduce with dietary changes, exercise, or other treatments, a person may consider surgery to reduce the appearance. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc October 15, 2019 at 12:43PM
How to get defined abdominal muscles
https://ift.tt/2IQyKRU Both males and females can achieve well-defined abs, but genetic and hormonal factors can make it more challenging for females. In this article, we describe what abs are and how to increase their definition. What exactly are abs?
Females may find it more difficult than males to get well-defined abs.
The following four major muscle groups make up the abs: External obliques These are muscles on the sides of the upper stomach. They support the torso to twist from side to side. Internal oblique The internal obliques are on the lower, outer part of the stomach. They work with the external obliques to support twisting and turning. Rectus abdominis The rectus abdominis consists of two bands of muscle that run down from around the sternum. They have bands of connective tissue between them, which give the abs their distinctive six or eight pack look. The rectus abdominis muscle is important for maintaining posture and breathing. Transverse abdominis The transverse abdominis muscles are deep muscles that go from side to side. While these muscles are harder to see, they provide stability and strength to the torso. Getting well-defined abs requires a combination of diet and exercise, although genetics also influence how abs grow and look. There are also differences between males and females. Certain genetic factors mean that females can find it more difficult than males to get well-defined abs. For example, males tend to have more muscle mass than females. FemalesFemales have less testosterone than males and more estrogen. Testosterone supports muscle growth, while estrogen can make it harder to burn body fat. It is still possible for females to have well-defined abs. However, they can be more challenging to achieve and may require a lower body fat percentage. It is important for females to avoid allowing their body fat to drop too low. An article in the journal Human Reproduction suggests that this can affect regular menstruation. It can also increase the likelihood of fatigue. MalesMales generally have more muscle mass than females. As a result, it is easier for them to build more visible abs. Males are also not at risk of problems with menstruation. However, males and females still face the same challenge of sticking to the diet and exercise habits that are necessary for well-defined abs. ExercisesBuilding abs will require exercises that target several muscles in the abdomen. Some tips include: Work smarter, not harderA study that the American Council on Exercise funded found that the three most effective exercises to strengthen the rectus abdominis and oblique muscles were the bicycle maneuver, captain's chair, and exercise ball crunch. Regularly performing these exercises is an efficient way to build the abs. Bicycle maneuver To perform the bicycle maneuver:
Captain's chair People usually perform this exercise on a piece of gym equipment that trainers call a knee raise station.
Another variation is to raise straight legs until they are parallel with the ground. Exercise ball crunches This exercise requires an exercise or Swiss ball.
Perform basic abdominal exercises on an exercise ballA study in the Journal of Strength and Conditioning Research suggests that exercising on an unstable surface activates the abs more than exercising on a stable one. As a result, performing exercises such as crunches on an exercise ball is a good way to target the abs. Fat burning exercisesIt is essential to burn enough body fat for the abs to become visible. Cardiovascular, or cardio, exercises are excellent for burning fat. Cardio exercises include a range of activities and sports, such as running, cycling, and aerobics classes. Diet tipsTo get well-defined abs, some people may need to make changes to their diet. They may find the following tips helpful: Get plenty of proteinProtein is one of the main building blocks of muscle. According to the American College of Sports Medicine, most people need about 0.35 grams of protein per pound of body weight each day for general health. Stick to lean proteinsLean proteins are low in fat. Examples include: Eat several superfoods each daySuperfoods are nutrient dense foods that can help people maintain good overall health, which is important for both fat loss and muscle building. Foods that people commonly describe as superfoods include: Drink plenty of water each dayWater helps reduce bloating in the stomach and makes the abs look more defined. Most people should drink about eight glasses of water per day. People can tell whether they are drinking enough water by checking the color of their urine, which should be a pale yellow color. How long does it take?The length of time that it takes to get well-defined abs will vary among individuals. For example, people with high levels of abdominal fat will need more time than people with less body fat who are following the same routine. Genetic factors can also influence both fat loss and muscle growth and structure. Therefore, some people will be able to develop visible abs within a few weeks. Others may need months of strict exercise and dieting to achieve the same results. SummaryAchieving well-defined abs will require consistent dieting and exercise. Everyone has abdominal muscles, but they are only visible when body fat is low enough. It is important to remember that genetics influence the appearance of abs and how they grow. Some people will always find it more difficult than others to get well-defined abs, regardless of their exercise and diet efforts. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc October 14, 2019 at 02:14PM
What to Know About the Snake Diet, an Extreme Fasting Plan for Weight Loss
https://ift.tt/35y00OL I thought I’d heard it all, but the Snake Diet is a new one on me. The diet is a twist on the current popularity of fasting, and its extreme nature is raising a lot of red flags for health professionals like me. Here’s the lowdown on what the plan entails, and why I strongly recommend skipping it. What is the Snake Diet?While the Snake Diet is marketed as a lifestyle, it’s not at all optimal or sustainable, in my opinion. The program promotes what the creator, Cole Robinson (who is admittedly not a health professional), refers to as "proactive eating." He defines this as narrowing your eating to an “intentional and deliberate” window of time, which in this case is one to two hours, according to the plan’s website. RELATED: What Is the Noom Diet? A Nutritionist Explains It’s unclear if this is one to two hours per day total, as the protocol advises followers to stop eating, drink "Snake Juice" (more on this below), and continue to fast for as long as you feel good. The initial phase involves eating supper, and then completing a full 48-hour fast, while only consuming Snake Juice and remaining inactive. A 72-hour fast is advised as the next step. Testing your urine via keto strips is also recommended, as the program is designed to trigger ketosis (the goal of the super popular keto diet). Exactly what to eat when you restart eating isn’t laid out, but followers are encouraged to keep meals simple, be consistent, and not gorge—which may be difficult to do after not eating anything for two to three days at a time. The Snake Juice allowed during the fasting hours is an electrolyte drink that hasn’t been researched for safety. It sells on amazon for $39.99 for 30 packets. Up to three packets per day are recommended. Health risks of the Snake DietThe obvious goal of this plan is fast weight loss, but it’s also important to consider how this method could affect physical and emotional health short-term, and if any weight lost this way can be maintained. RELATED: 7 Dangers of Going Keto The diet’s creator correctly states that when you eat more food than your body can readily burn or use, the excess is stored away. That’s true, but you do not need to starve yourself to this extreme to prevent a calorie surplus. Doing so deprives your body of vital nutrients that influence your health, including the health of your immune system. He also incorrectly states that obese people only need saltwater to meet their needs, because fat stores provide all the nutrition required. The fact is, anyone can become malnourished if they’re missing an adequate amount of vital nutrients day after day, which are not all found in stored body fat. So it is possible to be simultaneously nutrient-deprived and obese. As far as ketosis, it’s also important to not push the limits. The biggest risk is the potential for ketoacidosis, a state when ketosis goes too far. When excess ketones build up in the body, blood becomes acidic. Severe ketoacidosis can lead to coma, or even death, and acidosis in general can trigger bad breath, headaches, dizziness, muscle cramps, constipation, and bone-density loss. Rapid weight loss can also increase the risk of gallstones. Finally, you will lose lean weight in addition to body fat while fasting. Within one or two days of not eating, your body will deplete its glycogen, which is the carbohydrate reserve socked away in muscle and liver. At this point, your energy needs will be met by breaking down stored fat, but that’s not all. Your body will also break down lean tissue, which includes both muscle mass and organ cells. Even if you have lots of body fat left to burn, you can still harm your body and health, as muscles and organs are weakened. RELATED: The Longevity Diet: What to Eat So You Live Longer and Healthier The Snake Diet may be dangerousWhat all of this points to is that fasting and other methods of rapid weight loss should be medically supervised. An extreme diet such as this can be risky for anyone, but particularly for those with pre-existing medical conditions that need to be carefully managed, such as diabetes and heart disease, or digestive, and kidney issues. Because there is no clinical research on the Snake Diet, there is very little to go on in terms of its true effectiveness and safety. Robinson is critical of what he calls mainstream health professionals, and he is as extreme as the plan itself. In his loud, profane-riddled YouTube videos, he refers to viewers as "fatties" and spouts a lot of unconventional and sometimes flat-out incorrect or dangerous advice. Much of what the diet’s creator advocates is based on oversimplifications and a lack of understanding of how the human body works. While he may wholeheartedly believe what he’s saying, he doesn’t have the proper training to understand why much of what he advises isn’t accurate. I also worry about the psychological ramifications of the Snake Diet. Apart from the bullying language Robinson uses, his approach may result in eating phobias that can progress to serious disordered eating patterns. Humans are not snakes, and we shouldn’t be mimicking their eating patterns. It’s true that there are some benefits to time-restricted eating and certain methods of fasting. But this not research-based approach takes it too far, and extreme weight-loss methods rarely result in sustained results. Research shows that within two years, more than half of weight lost is regained, and by five years, more than 80% is regained. Weight loss that lasts requires a lifestyle that can be maintained—one that supports physical, emotional, and social well-being. That’s not impossible, and it most definitely does not call for such an extreme approach. Bottom lineThis plan has a lot of fans and defenders, with rhetoric that feeds distrust of science and health professionals. The reality is, health professionals truly want to help people lose weight safely and successfully, and this diet is not the way to accomplish either. Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a consultant for the New York Yankees. To get more nutrition and diet tips delivered to your inbox, sign up for the Balanced Bites newsletter Weight Loss via Weight Loss - Health.com https://ift.tt/2um58Un October 14, 2019 at 01:45PM
Can bowel movements lead to weight loss?
https://ift.tt/2Vzm07j Health professionals do not recommend relying on bowel movements to lose weight. Instead, a person should try to adopt a healthful diet that contains lots of fiber. Research suggests that fiber-rich diets are good for long term weight loss. They can also cause a person to poop more often. This makes them a good option for constipation relief. Constipation causes stool to build up in the bowels, creating an uncomfortable heavy or bloated feeling. This can make a person feel as though they are carrying extra weight. This article looks at how much weight a person might lose after a bowel movement, and how much stool the body usually contains. It also looks at how weight loss diets can affect bowel movements and lists some tips for relieving constipation. Bowel movements and weight loss
When a person has a bowel movement, they may lose an insignificant amount of weight.
A person may lose a very small amount of weight when they have a bowel movement. How much weight this is differs for every individual, but in general, it is not significant. As the body passes stool, it also releases gas. This can reduce bloating and make a person feel as though they have lost a little weight. However, it is important to remember that many factors affect weight. It is not simply a measurement of what goes in and out of the body. The weight loss associated with having a bowel movement is temporary. This is because the body is constantly processing food. Also, people will gradually replace the waste matter that leaves the body as stool by eating more food. The amount of time it takes for the body to completely digest food and pass it from the body as stool is hard to estimate. There are two reasons for this: It is not easy to track the passage of food through the digestive system, and every individual and type of food is different. As an estimate, for a healthy adult eating a standard meal, it takes around 4–5 hours for the stomach to empty and around 30–40 hours for the matter to pass through the colon. Acids and enzymes in the stomach break down food. It then enters the gut, where bacteria break it down further. The body absorbs useful nutrients and passes the rest as waste. Stool is not just undigested food. It also comprises:
That said, the makeup of a person's stool will vary depending on how much fluid they consume and what they have eaten. Incorporating plenty of fluids, whole grains, fruits, and vegetables in the diet can make for a softer stool. How much stool does the body usually contain?
A person's fiber intake may affect the weight of their stools.
It is not possible to determine exactly how much stool is in the body at any given time. As an estimate, the average amount of stool an adult produces per day is 128 grams. Every person is different, however. Also, if a person has a bowel movement two to three times per day, the average weight of each stool is likely to be lower. Some factors that can affect the average weight of a person's stool include:
Including more fiber in the diet tends to increase stool weight. People who are taller or weigh more are likely to have heavier stools. In addition, drinking more fluids increases the weight of a stool, as more fluid leaves the body through bowel movements. Waiting to pass a stool can make it drier and heavier. It is best to pass a stool as soon as the urge is there. Softer stools with a higher liquid content tend to pass more easily from the body. Do you poop more when on a weight loss diet?Healthful weight loss diets usually include lots of fruits, vegetables, and whole grains. These are all high in fiber. Including more fiber in the diet can increase stool weight and encourage more regular bowel movements. Because of this, a person following a weight loss diet may have bowel movements more often. However, it is important to remember that any weight loss they see is primarily due to other aspects of the diet — not the increase in bowel movements. Many weight loss diets suggest eating more protein. Meat is a common source of protein, but it can be more difficult to digest than other foods. Also, these diets may not include as much fiber as the body needs. Fiber helps bulk out a stool, and without it, the stool may be loose and runny. A lack of fiber can also give rise to constipation. Weight loss diets that are high in fiber and may increase bowel movements include: Weight loss diets that are low in fiber and may decrease bowel movements, or not affect them, include: The Centers for Disease Control and Prevention (CDC) recommend following a balanced diet and a healthful eating plan as the best way to lose weight. A balanced diet should include fruits and vegetables, whole grains, lean meat, fish, eggs, beans, and nuts. It should limit saturated fats, processed foods, and high amounts of salt and sugar. Eating only as many calories per day as the body needs, and trying to exercise every day, are effective ways to maintain a healthful weight. Getting an accurate measurement of weight can also help when following a weight loss diet. To get an accurate reading, step on the scales at the same time each day, without clothes on and ideally after having a bowel movement. Tips for healthy bowel movements
People can help encourage bowel movements through gentle exercise.
Relax and take time to have a bowel movement. Trying to have a bowel movement at the same time every day, such as after breakfast, can help keep things regular. However, not everyone will have a bowel movement every day. A healthy range is between three times per day and three times per week. However, traveling, stress, pregnancy, medication, and illness can all affect usual bowel movements. It is important to listen to the body's signals. Be sure to go when needed, and not to force the body. Gentle exercise may help encourage a bowel movement. As well as adopting a healthful diet, being physically active can help maintain a healthy digestive system and encourage regular bowel movements. Other tips include drinking enough fluids and including enough fiber in the diet. Constipation may need treatment with over-the-counter laxatives. Sometimes, an underlying health condition may be to blame. If constipation does not improve with changes to diet and exercise, seek medical advice. SummaryIf a bowel movement results in weight loss, it will be a temporary and insignificant change to a person's weight. This is because the body is always processing food and passing waste. As a result, people should not consider bowel movements as a weight loss method. Including more fiber in the diet can encourage regular bowel movements. It may also help to lose weight. Heavier stools tend to be healthier, as they contain more fiber and fluids. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc October 12, 2019 at 02:13PM
Type 2 diabetes: Weight regain reduces cardiovascular benefits
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New research warns that maintaining weight loss is crucial when it comes to reducing diabetes-associated cardiovascular risk.
Overweight and obesity are two of the top risk factors for developing type 2 diabetes, a metabolic condition in which the body is unable to process blood sugar effectively. Once someone does develop diabetes, doctors will often suggest making dietary adjustments, not just to help keep blood sugar levels in check but also for weight loss. The aim of this intervention is to help reduce the risk of stroke, heart disease, and other cardiovascular problems that have an association with diabetes. Studies have confirmed that the more weight a person with diabetes loses, the more their cardiovascular risk diminishes. What happens, though, if a person regains some or all of that weight at some point? That is the question that researchers from Tufts University in Boston, MA, and the University of Connecticut in Storrs aimed to answer in a recent study. The study results — which appear in the Journal of the American Heart Association — suggest that maintaining weight loss is just as important as losing weight in the first place when it comes to keeping heart disease and health events, such as stroke, at bay. Weight loss maintenance is crucialThe research team analyzed the data of 1,561 individuals with type 2 diabetes who took part in the Look AHEAD (Action for Health in Diabetes) trial. The program helped participants lose weight by forming more healthful eating habits and increasing their levels of physical activity. The participants also received standard care for type 2 diabetes, which included information on managing this condition and targeted support. The current trial looked at the data from participants who had an initial weight loss of at least 3% body weight as part of the 1 year intensive lifestyle intervention. They also looked at the follow-up data that Look AHEAD collected 4 years after the lifestyle intervention. As part of the 3 year maintenance phase following the 1 year intervention, the participants attended monthly group meetings. They also continued to receive dietary recommendations and to participate in their physical activity program. The researchers found that the people who had regained all or some of the weight that they had initially lost experienced a "deterioration" of the cardiovascular risk reduction that weight loss had provided. In contrast, individuals with type 2 diabetes who had shed at least 10% of their initial body weight as part of the trial and managed to keep at least 75% of that weight off over the 4 year follow-up period maintained the cardiovascular benefits or even experienced an increase in risk reduction. The risk factors that improved in people who lost weight and then maintained this weight loss included high density lipoprotein cholesterol (also known as "good" cholesterol), triglycerides, glucose (sugar), blood pressure, waist circumference, and overall diabetes symptom control. "Our findings suggest that in addition to focusing on weight loss, an increased emphasis should be placed on the importance of maintaining the weight loss over the long term," says senior author Prof. Alice Lichtenstein.
Going forward, the researchers note that it is important to keep assessing the long term effects of regaining weight following a weight loss program to understand how it affects health risk in the context of a type 2 diabetes diagnosis. They also state that it is important to focus on helping people maintain the initial weight loss to improve health outcomes. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc October 11, 2019 at 02:09PM
What to know about exogenous ketones
https://ift.tt/2nz1R4P This type of diet encourages a metabolic state called ketosis, in which the body burns fat instead of carbohydrate as its primary source of energy. The process of burning fat results in the production of fatty acid byproducts called ketones. These are the substances that the body uses for energy when carbohydrates are in short supply. The keto diet is highly restrictive. Many people have difficulty sticking to the diet and, therefore, fail to achieve ketosis. Exogenous ketones are supplements that could help a person achieve ketosis while being slightly less strict regarding what they eat. The Food and Drug Administration (FDA) do not regulate the exogenous ketone supplement market. Therefore, neither they nor other regulatory agencies test or evaluate ketone supplements for safety, purity, or effectiveness. Also, researchers are unsure whether exogenous ketones have the same effect as ketones that the body produces naturally. In this article, we outline the effectiveness and safety of exogenous ketones. TypesMany health food stores sell exogenous ketones (EKs) over the counter. Several different EK types exist. These include: Ketone estersKetone esters are the most potent type of EK. As a result, they may cause longer ketosis periods than other EK supplements. However, ketone esters can be very expensive to buy, and they usually have a strong, unpleasant taste. Ketone salts
A person may take EKs to help them achieve ketosis.
Supplement manufacturers make ketone salts by adding artificial ketones to electrolytes, such as calcium, magnesium, potassium, and sodium. Ketone salts are available in a variety of forms, including drinks, pills, and powders. These particular EKs can increase electrolyte levels. Higher levels can be harmful if a person has a medical condition, such as kidney disease, that affects their ability to regulate electrolytes. While ketone salts rapidly induce ketosis, this metabolic state does not usually last as long as it does with ketone esters. Other similar supplementsMedium chain triglycerides (MCTs) are not technically a type of EK, but they do have similar effects. The body rapidly absorbs MCTs. Following this absorption, the liver converts the MCTs into ketones. However, a person will not get into ketosis by taking MCTs alone. They will need to follow a ketogenic diet or take other EK supplements to induce ketosis fully. EffectivenessResearchers have carried out several studies on the potential benefits of taking EKs. EKs for ketosisA 2017 study investigated the effects of EKs on human metabolism. Researchers asked 15 healthy participants to consume drinks that contained either ketone esters or ketone salts. Both types of EK induced a state of ketosis in the participants. However, this study involved only a small number of people. Further research is necessary to establish the accuracy of the findings. EKs for enhanced athletic performance
Taking EKs before exercise may enhance athletic performance.
Another potential use for exogenous ketones is in athletic performance. Prolonged physical activity can result in a lack of oxygen supply to the muscles, which leads to an increase in the production of lactic acid. Excess lactic acid can make muscles feel sore and weak. As the authors of a 2016 study note, exogenous ketones act as an alternative energy source for the body during intensive exercise. As such, they help reduce lactic acid production. The study results suggested that exogenous ketones could improve a person's athletic performance by about 2%. The people most likely to benefit from this increase are elite and endurance athletes. EKs for psychiatric disorders and epilepsySome people follow a keto diet for reasons other than weight loss. For example, people with epilepsy have used the ketogenic diet for many years to help reduce the number and severity of seizures. Doctors also have tested whether the diet could help minimize the symptoms of psychiatric disorders, such as: Experts believe that these disorders may be partly due to changes in metabolism that affect the brain. Examples include:
Some experts theorize that the metabolism-altering effects of EKs may help treat these disorders. However, few studies have investigated this idea. A 2019 review of the available research suggests that EKs affect levels of certain neurotransmitters within the brain, thus reducing some of the signs of psychiatric disease. The review authors conclude that using EK supplements to help the body enter ketosis may be an effective treatment for psychiatric diseases. SafetyTaking ketone supplements can cause extreme stomach upset in some people. This side effect can limit the number of supplements that a person can take. Taking ketone salts also increases the risk of electrolyte imbalances. Electrolytes are vital for the conduction of electrical signals in the muscles and neurons. For example, electrolytes help the heart maintain a regular rhythm. Some doctors are concerned that the ketogenic diet decreases blood sugar levels, potentially leading to hypoglycemia, which can make a person feel weak and lethargic. Moreover, ketone salts that contain sodium could be dangerous for people with high blood pressure. The ketogenic diet can also cause dehydration. When to take them
Taking EKs while fasting may help induce ketosis.
Most keto diets encourage fasting, as going without food helps induce ketosis. Many people who follow the keto diet take EK supplements while fasting. For example, a person may take the supplements when they wake up in the morning. Some people may take EKs before they exercise, particularly before endurance events. Taking EKs in this way may help enhance athletic performance. A person who is new to the keto diet may experience a "keto fog" or "keto flu." These terms refer to the feeling of being dehydrated, tired, and sluggish. Some people believe that taking exogenous ketones may reduce these initial side effects and help speed up ketosis. TakeawayCurrent studies show that EKs may help induce ketosis in people who desire weight loss or enhanced athletic performance. However, it is unrealistic for a person to think that they can eat whatever they want while using EKs to maintain ketosis. Exogenous ketones are unlikely to induce or maintain ketosis alongside an unsuitable diet. If a person is thinking of taking EKs, they should talk to a doctor first. The doctor will test the person's electrolyte balance and assess whether the supplements are safe to use alongside any other medications that the person is taking. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc October 10, 2019 at 02:08PM |
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