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Better Living Weight Loss Plans, Is Fasting Effective for Weight Loss?

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Better Living Weight Loss Plans

Some research has implied that eating within certain windows, aka intermittent fasting, might align better with our circadian rhythms and may improve blood sugar and cholesterol and boost longevity. For this reason, intermittent fasting has been having a moment over the last decade.

Celebrities from Jennifer Aniston to Jimmy Kimmel have given it a shot, and dozens of diet books have been released explaining how to follow one of the plans, be it the 5:2 method, 16/8, eat-stop-eat or the warrior method. (To the uninitiated, these are all different forms of intermittent fasting that have varying rules about when and how much you eat.)

Last summer, in our report “Should you try intermittent fasting for weight loss?” we raised a red flag about several very real potential drawbacks of the trendy diet, including its impact on fertility and risk for binge-eating tendencies and other disordered eating patterns. Not to mention, for most of us it’s just downright difficult to stick with for the long haul. What about those birthday dinners that involve reservations at 8 p.m. after we have a business lunch at noon? (It’s important to note that there’s been no definitive research that fasting actually leads to more weight loss, if that’s the goal.)

A new study, published April 21 in the New England Journal of Medicine, clarified that last detail. Scientists at Southern Medical University in China found that over the course of a full year, people who only ate from 8 a.m. to 4 p.m. didn’t lose significantly more weight than those who ate at any time throughout the day.

To conclude this, lead researcher Deying Liu, M.D., and his team recruited 139 adults who had a body mass index (BMI) between 28 and 45 at the start of the study. All males were told to eat between 1,500 and 1,800 calories per day, and all women were advised to eat between 1,200 and 1,500 calories per day. (Worth noting: Eating well doesn’t advise dipping below 1,200 calories each day, and that’s far too low for most adults to meet their energy needs.)

Story continues

These 139 people were randomly assigned to one of two groups and kept food diaries to log their bites:

Eating food for weight loss better living plus

At the start and at the 6-month and 12-month mark, the researchers measured weight, body fat, BMI, blood pressure, blood sugar, triglycerides and other metabolic biometrics of all participants. After one year, 118 participants completed the study. The fasting group lost 17.6 pounds on average, while the non-fasting group lost an average of 13.9 pounds; neither this difference nor any differences in those other health measures, however, were statistically significant. In other words, this could be the result of water weight, small fluctuations throughout the day or other factors rather than definitive proof that intermittent fasting leads to more weight loss.

“The two weight-loss regimens that we evaluated had similar success in patients with obesity, regardless of whether they reduced their calorie consumption through time-restricted eating or through calorie restriction alone,” Liu and colleagues explain. “These results indicate that caloric intake restriction explained most of the beneficial effects seen with the time-restricted eating regimen.”

This holds true to what shorter-term and smaller previous studies have pointed out: most people naturally eat fewer calories if they have fewer hours when they are allowed to eat, and this likely explains most of the scale shifts related to any intermittent fasting plan. It might be true that time-restricted eating can lead to weight loss. But as with any other restrictive diet, that weight loss will likely only last as long as you can stick with the program.

Related: What Is Dirty Fasting—And Is It Healthy?

The Bottom Line

“Almost every type of diet out there works for some people,” Liu tells The New York Times. “But the take-home supported by this new research is that when subjected to a properly designed and conducted study—scientific investigation—it is not any more helpful than simply reducing daily calorie intake for weight loss and health factors.”

So if you enjoy the parameters of intermittent fasting, feel better eating within a certain window and are aiming to lose weight, go for it! But people with a history of disordered eating, individuals with a so-called “normal” body weight and people with diabetes may not be the best candidates for intermittent fasting. Before making any drastic diet adjustment, consult with a dietitian for personalized advice.

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13 Foods Causing Inflammation

Here are 5 common foods Causing Inflammation. Plus you can get some natural health remedies, in your email inbox when you sign up.

13 Foods Causing Inflammation.

Lets look at some foods causing inflammation. 13 Foods that’s causing inflammation, learning about some of the foods causing inflammation.

  • Did you know that, Inflammatory foods can damage DNA, increase insulin resistance, and heighten the risk of diseases?
  • Sugary foods can trigger inflammation by stimulating the production of fatty acids in your liver.
  • Processed meats like jerky or bacon are high in inflammation-causing saturated fats.
  • It damages cell DNA, which can lead to cancer.
  • It increases insulin resistance, which can cause diabetes.
  • It promotes the growth of plaques in arteries and triggers blood clots, which can cause heart disease.

Your risk of chronic inflammation may be higher depending on your diet — sugar, processed meat, and fried foods can all cause inflammation in your body. Limiting these foods causing inflammation can help reduce inflammation and cut your risk of chronic diseases.

Here are 13 common foods products that’s causing inflammation. Plus you can get some natural health remedies, in your email inbox when you sign up.

  1. Foods that are high in sugar like soda and baked goods can trigger inflammation in two ways:
  • Sugar stimulates the production of fatty acids in your liver. “When the body digests these fatty acids, the resulting compounds can trigger inflammatory processes,” Velonda Anderson, a nutritionist and the CEO of Sweet Potato Delights, said.
  • Eating sugary foods causes your body to produce more of the hormone insulin, which, in turn, can boost body fat. This is a problem because “fat cells can produce chemicals in the body that lead to inflammation,” said Diane Javelli, a clinical dietitian at University of Washington Medical Center.

2. Foods that’s causing inflammation, processed meats are meats that have been modified through curing, salting, smoking, or adding preserving chemicals, Anderson said.

Foods Causing Inflammation, here are some examples of processed meats:

  • Bacon.
  • Deli meats.
  • Hot dogs.
  • Beef jerky.
  • Chicken nuggets.

Both processed and red meats tend to be high in saturated fat. Studies have found that eating fatty processed and red meats may cause weight gain and inflammation.

3. Many common cooking oils contain a type of fat called omega-6 fatty acids. Omega-6 fats aren’t necessarily bad — your body uses them for energy and normal growth.

But your omega-6 fats need to be in a careful balance with omega-3 fats that you can get from foods like salmon, mackerel, and flaxseed. If you eat too much omega-6 fat, it can throw off this balance, which triggers inflammation.

Foods that’s causing inflammation, here are some Cooking oils that contain omega-6 fats:

  • Corn oil.
  • Canola oil.
  • Sunflower oil.
  • Safflower oil.
  • Peanut oil.

4. Foods causing inflammation; Fried foods like chicken nuggets, doughnuts, and French fries are big inflammation culprits for several reasons, including:

  • Fried foods tend to have high levels of omega-6 fatty acids.
  • They often contain trans fats.
  • “Fried foods produce compounds in the body called advanced glycation end products, also known as AGEs. These compounds directly stimulate inflammation in the body,” said Anderson.

Foods causing Inflammation.

Although they are foods causing inflammation, there are also many anti-inflammatory foods that can help fight chronic inflammation in your body. These foods are rich in key compounds like antioxidants and omega-3 fatty acids that work to reduce your levels of inflammatory proteins.

Some key anti-inflammatory foods to add to your diet:

  • Fatty fish.
  • Extra-virgin olive oil.
  • Fruits and veggies like oranges, broccoli, and peppers.
  • Nuts.
  • Berries.
  • Tomatoes.

Inflammation is a major health concern, and your diet can have a huge effect on the levels of inflammation in your body. Avoid foods causing inflammation, like sugar, packaged snacks, and red meat can help you control the problem and lower your risk of chronic illnesses like heart disease.

But keep in mind that the overall content of your diet, is more important than any one meal.

In other words, if your diet is high in fruits, vegetables, and whole grains with moderate amounts of lean proteins, occasional intake of your favourite sweet treat or salty snack or even a fatty meal is not going to be a deal breaker.

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