Can Other Diets Also Be Whole Food Diets
Heres where it gets confusingyes, other diets can also be whole food diets. Eating a whole food diet is a lifestyle choice, but many other diets can exist within a whole foods construct. So, diets like the MIND Diet and Mediterranean Diet are also whole food diets.
For example, here are the foods involved in the MIND Diet:
- Green, leafy vegetables five times a week
- Five or more different colored fruits and vegetables every day.
- Berries five times a week
- Five or more servings of nuts a week
- Olive oil five times a week
- Whole grains five times a week
- Oily fish twice a week or take an algae-based omega-3 supplement
- Legumes and pulses five times a week
- White meat/mix of plant-based proteins twice a week
- No more than one glass of wine a day
- One or two coffee or tea a day max
- Two liters of water a day
Thats pretty much a whole food diet, right? As long as any meat or plant-based proteins are as unprocessed as possible, then it can be a whole food diet.
Other diets, like a vegan diet, for instance, could be whole food diets or not. It really depends if processed foods are included. Some food substitutes are really heavily processed, so its important to read labels really carefully. But its only some, not all.
Fasting And Resistance Training For Weight Loss
A 2016 study looking into the effects of intermittent fasting in athletes found that, when combined with resistance training, the 16/8 intermittent fasting method could improve some health-related biomarkers, decrease fat mass, and maintain muscle mass in resistance-trained males.
This means that fasting could not only help you reduce body fat, but can also aid in maintaining muscle mass.
The more physical activity we do, the more energy we use. While fasting can help you reduce the calories you consume, exercising will help you burn them. This can help you enter a negative calorie balance, just make sure you always eat enough to meet your basic energy demands.
How Long Is Long Enough When Fasting For Weight Loss
CHICAGO There are plenty of diets focusing on what you should and shouldnt eat. Fasting diets however, are all about not eating at all. The big question is: how long should you go without food to lose weight? A new clinical trial by researchers in Chicago reveals that longer bouts of fasting are not necessarily better than shorter ones.
Fasting diets, also known as time-restricted feeding diets, have proven effective in previous weight loss studies. During their experiment, the University of Illinois at Chicago instructed participants to follow a four-hour or six-hour fasting schedule. Those in the four-hour group only ate between 1 p.m. and 5 p.m. Those in the six-hour group could only eat between 1 p.m. and 7 p.m.
Participants in both groups were allowed to eat whatever they wanted during their respective feeding windows. During the rest of the day, the dieters consumed only water and other calorie-free beverages. The researchers also monitored a control group, who maintained their normal diet and physical activity levels.
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Establish Your Own Rules
It was mentioned above that people tend to have some variation of water fasting. They allow themselves herbal teas and some other drinks that dont harm the digestive system during the diet. It means that you can slightly change your fasting rules to make everything more suitable for you.
If you want to lose weight and get long-term results without damage to your health, it is better to choose more gentle types of fasting. Intermittent fasting will be perfect for this purpose.
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How Long Should It Take To Lose 30 Pounds
Setting a realistic time frame Generally, most health experts recommend aiming for about 13 pounds of weight loss per week, or approximately 1% of your total body weight . Therefore, it may take anywhere from a few weeks to several months to lose 30 pounds safely.
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You’re Not Eating Enough
If you’ve hit a weight loss plateau after losing a few pounds, says Melanie Boehmer, R.D. of Lenox Hill Hospital in New York City, you may be eating too few calories.
That’s because our bodies adjust to whatever we throw at them, she says.
“If, on average, youre only taking in 1200 calories, which is something none of us should be doing on a regular basis, your body is going to learn to function on 1200 calories,” she says.
Reduce calories slowly and aim for more moderate weight loss, says Boehmer. She advises cutting enough calories to lose about a pound a week.
“When we talk about losing weight, the goal is always to lose as much weight eating the most that you can so you dont create that metabolic inhibitor,” she says.
Losing Weight Vs Losing Fat: Whats The Difference
When you watch the numbers on your scale drop, it can be exciting. But the scale doesnt reflect if youve lost fat or weight in general. You may think the goal of your health journey is to lose weight, when what you really want is to shed body fat. The reason is simple: When you lose weight, you can lose a combination of muscle, fluids, fat, and even organ size.
If you want to increase your health and add muscle so your body feels and looks toned, losing muscle and fluids likely isnt your goal. Instead, youll want to focus on fat loss, so any more than two pounds a week could undermine your goals.
According to research and Doctor Joel Seedman , when you shed upwards of five pounds per week, youll lose water weight and muscle along with your fat. Muscle and water loss can be dangerous, since it puts you at risk for dehydration, nutrient deficiencies, poorer fitness and mental performance, and puts you at risk for regaining the weight. To combat this, incorporate strength training into your workout routine. Cardio can promote fat burning, but you need resistance training to maintain your muscle mass. Also, the more muscle mass you have, the higher your metabolic rate. Basic strength training exercises, such as squats, lunges, and push-ups, can add muscle and improve your body fat composition.
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Stoking The Fire For Long
Weight loss is a top priority health goal for many of us. While intermittent fasting or nutrient restriction is often an effective way of achieving weight loss, there are other lifestyle factors that are key to maintaining your metabolic health long-term. These include things like exercise, adequate sleep and stress management.
You can help your body accelerate and maintain weight loss and your broader health with the following lifestyle interventions that complement fasting.
1. Eat more fruits and vegetables.
2. Exercise. While exercise is often not in and of itself a sufficient intervention for achieving weight loss, it health impacts go far beyond weight. Physical activity and structured exercise can help you maintain a healthy weight and prevent metabolic diseases such as obesity and diabetes. Exercise preserves your bone strength and cognitive function as you age. It also makes your body and brain better able to handle stress with adaptation responses such as increased production of antioxidants and anti-inflammatory factors. You can effectively improve your heart health and prevent chronic diseases including obesity with 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity. National recommendations for physical activity also include two days per week muscle-strengthening activity.
3. Maintain a balanced diet.
4. Avoid added sugars. and other simple carbohydrates
The Backstory On Intermittent Fasting
IF as a weight loss approach has been around in various forms for ages, but was highly popularized in 2012 by BBC broadcast journalist Dr. Michael Mosleys TV documentary Eat Fast, Live Longer and book The Fast Diet, followed by journalist Kate Harrisons book The 5:2 Diet based on her own experience, and subsequently by Dr. Jason Fungs 2016 bestseller The Obesity Code. IF generated a steady positive buzz as anecdotes of its effectiveness proliferated.
As a lifestyle-leaning research doctor, I needed to understand the science. The Obesity Code seemed the most evidence-based summary resource, and I loved it. Fung successfully combines plenty of research, his clinical experience, and sensible nutrition advice, and also addresses the socioeconomic forces conspiring to make us fat. He is very clear that we should eat more fruits and veggies, fiber, healthy protein, and fats, and avoid sugar, refined grains, processed foods, and for Gods sake, stop snacking. Check, check, check, I agree. The only part that was still questionable in my mind was the intermittent fasting part.
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Tips To Make Intermittent Fasting Easier
1. Drink Plenty of Water
Squeeze a little lemon or lime juice into your water to help get rid of any cravings you experience. You can also drink coffee, tea, or other calorie-free beverages. After a few weeks, you will find that intermittent fasting keeps you from craving sugar entirely.
2. Take in Caffeine in the Morning and Early Afternoon
The caffeine in coffee and tea may actually make intermittent fasting weight loss a little easier since its good for curbing your appetite. Be careful not to overindulge, as this may lead to you feeling a little too wired. I also recommend these natural energy boosting tips to keep you going during the day.
3. Avoid Artificially Flavored Drinks
One type of calorie-free drink that should be avoided are diet sodas and other beverages that use artificial sweeteners like Splenda and Sweet & Low. Studies show that the can actually stimulate your appetite like a drink that contains sugar and causes you to overeat.
4. Dont Gorge at Your First Meal
The first meal after your fast should be the amount of food you typically eat. Binging will only make you feel awful and diminish the benefits you get from the fast.
To avoid this, try creating meal plans, at least for the first few weeks. This will help you get into the rhythm of eating regularly portioned meals during your eating window.
5. Minimize Processed Carbohydrates and Sugars
You can find some carb sources that will aid your weight loss journey here.
So Whats Intermittent Fasting
Unlike keto, intermittent fasting is not a diet. Its an eating pattern fashioned around certain feeding and fasting periods.
One of the most popular forms of intermittent fasting is a 16:8 split, where people fast for 16 hours and only eat during an eight-hour window.
This usually means not eating after 8 p.m., going to sleep, then having a big lunch at noon the next day.
Other fans of intermittent fasting might choose to do an 18:6 split or fast 24 hours every other day.
Intermittent fasting can take many forms and has many benefits. Like keto, people have used it to lose weight, control blood sugar levels, and achieve more clarity.
When youre fasting, the body doesnt have to release insulin to break down sugar and resorts to turning fats into ketones.
Plus, if you arent binging during your feeding window, youre naturally consuming fewer calories without having to track it.
Some people also use intermittent fasting just to give their digestive systems a chance to reset.
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Tips For Weight Loss With Intermittent Fasting
1. Increase your fiber intake for gut health and satiety between meals.
2. Increase your lean protein intake if needed to improve satiety and muscle mass. One exploratory study found that individuals who successfully lost weight during a randomized controlled trial of 12 months of alternate day fasting report greater protein intake, increased fullness and decreased hunger than individuals who didnt lose weight.
3. Stick to your fast-day calorie goals.
4. Avoid energy-dense meals and snacks on feast days.
5. Eat early in the day. A recent study found that snacking or eating dinner late at night prevents you from burning fat as you sleep. Our internal clock regulates when our bodies switch from primarily using carbs to primarily using fat to create energy, but this cycle goes out of whack when we reach for that midnight snack. According to this study, If you eat late, when you go to bed you will be preferentially burning carbs, delaying the time in which your body flips into fat- burning mode.
6. Eat in a narrow window on calorie restriction days. For example, if you follow a modified alternate day fasting protocol where you eat up to 500 calories on fasting days, eating all of those calories in one meal may give you the added metabolic benefits of time-restricted eating.
How To Lose Weight And Feel Euphoric While Juice Fasting
Last week my body told me that I needed to go on a juice fast. Ive gotten really good at listening to what my body wants over the years. Doesnt mean I always listen to it but I do hear it!
I personally find that when you get the calling, the fasting process is much smoother and easier than if you plan it mentally. Though, having said that, every single one of my fasts have been completely different.
Ive mostly done dry and water fasting for some reason I just always struggled with juice fasting. After just a few hours I was normally STARVING!
This time, however, Ive been doing it for 6 days now and Ive been absolutely ecstatic. I have no idea why exactly its so amazing this time, but I thought Id share a few things that Im doing in case they help anyone who wants to give it a try.
Disclaimer: Im not a medical professional so please fast at your own risk. Dont do anything that isnt recommended by your doctor.
So, first things first, lets answer the most common question people ask
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First What Happens If You Eat All Day Long
People used to eat 3 meals a day. Now, most people eat a lot more often than that.
Turns out, eating all day long is not a great way to lose weight .
After each meal, your blood sugar goes up for a while, and so does a hormone called insulin.
Insulin goes up whenever you eat carbs, and it helps bring your blood sugar back down. Insulin also tells your body to store food energy as fat.
Assuming youre eating a somewhat typical American diet , youll get a big spike of blood sugar and insulin after each meal. Then it takes a few hours or so for your levels to come back down.
And if you have other snacks or drinks in betweenyour blood sugar and insulin basically never come down.
Dont Be Afraid Of Dietary Fat
Women in particular tend to be scared of eating high-fat foods, because they think itll make them fat.
Thats a myth.
Eating fat doesnt make you fat.
In general, it does quite the opposite. Eating fat helps control your cravings, so youre less likely to eat the truly fattening foods .
Healthy fat sources include things like avocados, nuts, coconut oil, olive oil, sardines, other oily fish, free-range eggs & poultry, grass fed beef, and even butter.
The sooner you stop being scared of dietary fat, the better off youll be.
Embrace the fat!
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So Wtf Should I Eat On If
There are no specifications or restrictions about what type or how much food to eat while following intermittent fasting, says Lauren Harris-Pincus, MS, RDN, author of The Protein-Packed Breakfast Club.
But Mary Purdy, MS, RDN, chair of Dietitians in Integrative and Functional Medicine, counters that by advising that the benefits are not likely to accompany consistent meals of Big Macs.
Pincus and Purdy agree that a well-balanced diet is the key to losing weight, maintaining energy levels, and sticking with the diet.
Anyone attempting to lose weight should focus on nutrient-dense foods like fruits, veggies, whole grains, nuts, beans, seeds, as well as dairy and lean proteins, suggests Pincus.
Purdy adds, My recommendations wouldnt be very different from the foods I might normally suggest for improved health high-fiber, unprocessed, whole foods that offer variety and flavor.
In other words, eat plenty of the below foods and you wont end up in a hangry rage while fasting.
Exercise As Much As You Can
Its not recommended to do HIIT or any form of vigorous exercise, but a 30 min mild workout in the morning and a 20 min walk in the evening is better than nothing which is what Ive always done previously during a fast.
Exercise has never been part of my routine, but 11 weeks ago I called up a friend of mine and asked if she wanted to exercise with me in the morning over Zoom every weekday. Her and I have very similar body types, eating habits and attitudes, so it was the perfect mix of motivation, friendship and early morning therapy lol! Im so glad that I got into that habit before my fast as I dont think I would have done anything otherwise.
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Why Might Changing Timing Help
But why does simply changing the timing of our meals to allow for fasting make a difference in our body? An in-depth review of the science of IF recently published in New England Journal of Medicine sheds some light. Fasting is evolutionarily embedded within our physiology, triggering several essential cellular functions. Flipping the switch from a fed to fasting state does more than help us burn calories and lose weight. The researchers combed through dozens of animal and human studies to explain how simple fasting improves metabolism, lowering blood sugar lessens inflammation, which improves a range of health issues from arthritic pain to asthma and even helps clear out toxins and damaged cells, which lowers risk for cancer and enhances brain function. The article is deep, but worth a read!