Daily fasting works for weight loss

Credit: UIC/Roberta Dupuis-Devlin

Daily fasting is an effective tool to reduce weight and lower blood pressure, according to a new study published by University of Illinois at Chicago researchers in the journal Nutrition and Healthy Aging.

The study is the first to examine the effect of time-restricted eating — a form of fasting that limits food consumption to select hours each day — on weight loss in obese individuals.

To study the effect of this type of diet, researchers worked with 23 obese volunteers who had an average age of 45 and average body mass index, or BMI, of 35.

Between the hours of 10 a.m. and 6 p.m. the dieters could eat any type and quantity of food they desired, but for the remaining 16 hours they could only drink water or calorie-free beverages. The study followed the participants for 12 weeks.

When compared to a matched historical control group from a previous weight loss trial on a different type of fasting, the researchers found that those who followed the time-restricted eating diet consumed fewer calories, lost weight and had improvements in blood pressure. On average, participants consumed about 350 fewer calories, lost about 3 percent of their body weight and saw their systolic blood pressure decreased by about 7 millimeters of mercury (mm Hg), the standard measure of blood pressure. All other measures, including fat mass, insulin resistance and cholesterol, were similar to the control group.

“The take-home message from this study is that there are options for weight loss that do not include calorie counting or eliminating certain foods,” said Krista Varady, associate professor of kinesiology and nutrition in the UIC College of Applied Health Sciences and corresponding author on the study.

While this is the first study to look at the 16:8 diet, named for its 16 hours of fasting and its 8 hours of “feasting,” Varady says that the results align with previous research on other types of intermittent fasting diets.

“The results we saw in this study are similar to the results we’ve seen in other studies on alternate day fasting, another type of diet,” Varady said, “but one of the benefits of the 16:8 diet may be that it is easier for people to maintain. We observed that fewer participants dropped out of this study when compared to studies on other fasting diets.”

Varady says that while the research indicates daily fasting works for weight loss, there have not yet been studies to determine if it works better than other diets, although the researchers observed the weight loss to be slightly less than what has been observed in other intermittent fasting diet studies.

“These preliminary data offer promise for the use of time-restricted feeding as a weight loss technique in obese adults, but longer-term, large-scale randomized controlled trials [are required],” Varady and her colleagues write.

“The 16:8 diet is another tool for weight loss that we now have preliminary scientific evidence to support,” Varady said. “When it comes to weight loss, people need to find what works for them because even small amounts of success can lead to improvements in metabolic health.”

The Centers for Disease Control and Prevention estimates that more than one-third of adults in the U.S. have obesity, which greatly increases the risk of metabolic diseases such as coronary heart disease and Type 2 diabetes, and that obesity is most prevalent among non-Hispanic black individuals and middle-age adults.

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Co-authors on the study, which was funded by a University of Illinois Chicago Campus Research Board pilot grant and the National Institutes of Health (R01HL106228, F32DK107157 and T32HL007909), are Kelsey Gabel, Kristin Hoddy, Nicole Haggerty, Jeehee Song, Cynthia Kroeger and John Trepanowski of UIC, and Satchidananda Panda of the Salk Institute for Biological Studies.

Culled from https://www.eurekalert.org/pub_releases/2018-06/uoia-dfw061818.php By Ike Onwubuya

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Healing Powers of Waterleaf

*Waterleaf, (Talinum triangulare), is one of those underrated and undervalued plants in Nigeria. Some even regard waterleaf as a nuisance, a stubborn weed that grows all year, though it flourished more during the rainy season.

*In many scientific studies and trails, waterleaf showed that it can inhibit proliferation of cancerous cells and shrink tumours. Other studies have been focused on its cerebral-protective potential and it indicates that consumption of waterleaf enhances brain activities and protect brain tissues.

*Waterleaf is also a good remedy for insomnia (sleeping disorder).

*Water leaf contains more proteins than cashew nuts, more pectin (a food fiber that helps digestion) than apples, and also have high level of vitamin B, essential amino acids, omega3-fatty acids, resins, iron, calcium, copper, lead, manganese and zinc. It is also a rich source of carotenoids, vitamin C, A, thiamine, riboflavin, niacin, alpha and beta tocopherols.

*The pounded waterleaf is applied to soothe inflammations. An infusion of the leaves is taken as a diuretic. For prostate enlargement, the roots are boiled. The dosage is half a glass twice daily. Waterleaf is good and safe for pregnant women and growing children, as it boosts their blood levels. Eating waterleaf regularly as soup helps to regulate hypertension and diabetes.

*While waterleaf is very beneficial when it is taken as vegetable, dried herbs and infusion. However , juicing is the way to go if you want the best out of waterleaf. What is juicing? Juicing is a process whereby you extract vitamins, minerals and liquids from fruits and vegetables.

*To juice waterleaf, simply chop waterleaf, both stem and leaves, into pieces, in the same way as you do if you want to cook it. Then put two or three handfuls in the blender and add one liter of water. Blend in same way as you blend your tomato or fruit. Sieve out the chaff and you will be left with a dark green liquid, packed with vitamins and minerals. Ensure you drink and finish the whole drink within 10 minutes.

Do you feel tired and weak every time?

Are you battling with diabetes, hypertension and arthritis?

Are you prone to frequent bouts of malaria? Have you been diagnosed with cancer or you want to prevent it?

You want a glowing and youthful skin?

I strongly recommend you take waterleaf juice twice a week. A trial will convince you.

Courtesy: New telegraph online

Culled from WhatsApp by Ike Onwubuya

CARROT, AN EGG AND A CUP OF COFFEE

You will never look at a cup of coffee the same way again !

A young woman went to her mother and told her about her life and how things were so hard for her.

She did not know how she was going to make it and wanted to give up.

She was tired of fighting and struggling.

It seemed as when one problem was solved, a new one arose.

Her mother took her to the kitchen.

She filled three pots with water and placed each on a high fire.

Soon the pots came to boil.

In the first she placed carrots, in the second she placed eggs, and in the last she placed ground coffee beans. She let them sit and boil, without saying a word.

In about twenty minutes she turned off the burners.

She fished the carrots out and placed them in a bowl.

She pulled the eggs out and placed them in a bowl.

Then she ladled the coffee out and placed it in a bowl.

Turning to her daughter, she asked, “Tell me what you see.”

“Carrots, eggs, and coffee,” she replied.

Her mother brought her closer and asked her to feel the carrots.

She did and noted that they were soft.

The mother then asked the daughter to take an egg and break it.

After pulling off the shell, she observed the hard boiled egg.

Finally, the mother asked the daughter to sip the coffee.

The daughter smiled as she tasted its rich aroma.

The daughter then asked, “What does it mean, mother?”

Her mother explained that each of these objects had faced the same adversity:… BOILING WATER.

But each reacted differently.

The carrot went in strong, hard, and unrelenting.

However, after being

subjected to the boiling water, it softened and became weak.

The egg had been fragile. Its thin outer shell had protected its

liquid interior, but after sitting through the boiling water, its inside became hardened.

However, the ground coffee beans were unique.

After they were in the boiling water, they had changed the water.

“Which are you?” she asked her daughter. When adversity knocks on your door, how do you respond?

Are you a carrot, an egg,or a coffee bean?”

Think of this: Which am I?

Am I the carrot that seems strong, but with pain and adversity do I

wilt and become soft and lose my strength?

Am I the egg that starts with a malleable heart, but changes with the heat?

Did I have a fluid spirit, but after a death, a breakup, a financial hardship or some other trial, have I become hardened and stiff?

Does my shell look the same, but on the inside am I bitter and tough with a stiff spirit and hardened heart?

Or am I like the ground coffee bean?

The bean actually changes the hot water,

the very circumstance that brings the pain.

When the water gets hot, it releases the fragrance and flavor.

If you are like the coffee bean, when things are at their worst, you get better and change the situation around you.

When the hour is the darkest and trials are their greatest do you elevate yourself to another level?

How do you handle adversity?

Are you a carrot, an egg or a coffee bean?

The happiest of people don’t necessarily have the best of everything;

they just make the most of everything that comes along their way.

The brightest future will always be based on a forgotten past;

you can’t go forward in life until you let go of your past failures and heartaches.

When you were born, you were crying and everyone around you was smiling.

Live your life so at the end, you’re the one who is smiling and everyone around you is crying.

Culled from WhatsApp by Ike Onwubuya

6 ways to monitor weight loss (without the scales)

When weight loss is the name of the game, tracking your progress is absolutely key. However, when I talk about tracking, I’m not talking about jumping on the scales every single day. In fact, this can be totally destructive and lead to an unhealthy fixation on what is just a number.

Don’t get me wrong; I’m definitely not against people weighing in here and there, as I think it can be a great accountability tool. But too many people forget that it is only one part of the picture.

When we are getting into shape, we are improving our health, our mood, our body composition, and none of these are measured on the scales. For example, I’ve seen many people tone muscle and burn considerable amounts of fat, which totally transforms their appearance, but the scales only change by one or two kilos.

With that in mind, here’s a list of my favourite ways to track your overall progress without stepping on the scales:

1. Keep a diary

If you’re just getting started on your weight-loss journey, keeping a diary is a great way to compare your progress from day one to later on down the track. Try to note your daily energy levels, how well you’re sleeping and how you’re feeling after each workout and keep this in mind when you’re ready to reset your goals. So, if squeezing in that workout after work has been working for you, good: stick to it. Recognise the patterns and habits that have worked well for you and ones which haven’t.

2. Monitor your 28-day goals

When it comes to losing weight, I’m always saying that 28 is the magic number. It really is the perfect way to structure your goals as they won’t seem too far away to achieve. So even if you’re just starting off, if you’re checking your goal off of smashing five HIIT workouts a week in your 28-day block, then you know you’re on the right path.

3. Take progress photos

So often, we’re oblivious to the changes on our own body, even though we see it every single day. Taking a photo when you’re starting to embark on a healthy journey is an awesome way to compare your progress without becoming fixated with the number on the scales. When you’re ready to compare, you’ll be amazed to see the physical changes to your body and this can act as a serious motivator to push yourself even further.

4. Use apps

These days, there’s an app or gadget for absolutely everything and when it comes to weight loss there are plenty that you can put to good use. For nutrition, opt for apps like My Fitness Pal, which tell you the nutritional value of what you’re eating. The health app on the iPhone is an awesome way to monitor your daily activity, too.

5. Reflect

Look back on your day-to-day tasks and how you feel performing them compared to day one. Has your mood improved? Are you running after the kids at the park without running out of breath? If you’re progressing, you’ll likely find these day-to-day tasks much easier to perform. Set yourself a reminder to think about your progress on a weekly or fortnightly basis.

6. Check your clothes

Tracking your progress can be as simple as noticing how your clothes are fitting. If those jeans are sliding up easier than usual or your favourite T-shirt is pretty baggy, you’re on the right track. Nothing puts a smile on my face more than a facetious comment from one of my 28ers, saying ‘Sam, you need to buy me a whole new wardrobe!’ Don’t feel like you need to ditch the scales altogether. Just don’t let your weigh-ins become an obsession and limit them to every 28 days. Trust me, once you stop fixating on the number on the scale and track your progress with my tips, you can focus on your body changing and this will be empower

Culled from https://www.theweeklyreview.com.au/live/6-ways-monitor-weight-loss/ By Ike Onwubuya

A big breakfast could aid weight loss, glucose control

Honor Whiteman

You may have heard that breakfast is “the most important meal of the day,” and a new study helps to support this. It found that eating a big breakfast and reducing lunch and dinner size may be key for people looking to lose weight and improve their blood glucose levels.

Researchers suggest that three meals per day — starting with a big breakfast — could promote weight loss and better glucose control.

Led by researchers from Tel Aviv University in Israel, the study found that adults who were obese and had type 2 diabetes lost more weight and had better blood glucose levels after 3 months when they had a high-energy breakfast every day.

Lead study author Dr. Daniela Jakubowicz, who is a professor of medicine at Tel Aviv University, and colleagues recently presented their results at ENDO 2018, the annual meeting of the Endocrine Society, held in Chicago, IL.

Obesity is a leading risk factor for type 2 diabetes; excess weight makes it more difficult for the body to use insulin — the hormone that regulates blood glucose levels — effectively.

According to the Obesity Society, it is estimated that around 90 percent of adults who have type 2 diabetes are overweight or obese.

In terms of treating obesity and type 2 diabetes, switching to a more healthful diet is often the first port of call. But, as Dr. Jakubowicz notes, it’s not always what and how much we eat that might cause problems; it’s also the time of day at which we eat.

“Our body metabolism changes throughout the day,” as Dr. Jakubowicz explains. “A slice of bread consumed at breakfast leads to a lower glucose response and is less fattening than an identical slice of bread consumed in the evening.”

With this in mind, Dr. Jakubowicz and colleagues sought to find out more about how the timing of food intake influences weight loss and blood glucose levels.

Bdiet led to weight loss, reduced hunger

The scientists enrolled 29 adults, of whom 18 were male and 11 were female, to their study. Subjects were aged 69, on average, and all of them had obesity and type 2 diabetes.

The team randomly assigned each of the adults to two different diet groups for a total of 3 months.

One group followed the “Bdiet,” and this consisted of three meals per day: a large breakfast; a medium-sized lunch; and a small evening meal. The other group followed the “6Mdiet,” which consisted of six small meals spaced throughout the day, plus three snacks.

The researchers tested the subjects’ blood glucose levels every 2 weeks during the study. They also used continuous glucose monitoring to measure overall glucose levels, as well as spikes in blood glucose throughout the study.

The researchers found that subjects in the Bdiet group lost an average of 5 kilograms after 3 months, while those who followed the 6Mdiet gained an average of 1.4 kilograms.

Hunger and cravings for carbohydrates also increased among subjects in the 6Mdiet group, but these reduced significantly for subjects who followed the Bdiet.

The effects on blood glucose levels

The scientists found that the fasting glucose levels of subjects in the Bdiet group fell by an average of 54 milligrams per deciliter (mg/dl) — from 161 mg/dl to 107 mg/dl — after 3 months, while fasting glucose levels of the 6Mdiet diet group fell by just 23 mg/dl, from 164 mg/dl to 141 mg/dl.

Upon looking at overall mean glucose levels, the team found that these dropped by 29 mg/dl in the first 14 days — from 167 mg/dl to 138 mg/dl — for subjects who followed the Bdiet, while they fell just 9 mg/dl among the 6Mdiet diet group, from 171 mg/dl to 162 mg/dl.

At 3 months, overall mean glucose levels decreased by 38 mg/dl in the Bdiet group — from 167 mg/dl to 129 mg/dl — compared with a reduction of 17 mg/dl in the 6Mdiet diet group, from 171 mg/dl to 154 mg/dl.

Mean glucose levels during sleep did not reduce at all for those subjects who followed the 6Mdiet diet, but subjects in the Bdiet group experienced a reduction of 24 mg/dl — from 131 mg/dl to 107 mg/dl — at 3 months.

Those who adhered to the Bdiet also required less insulin during the study period, with a reduction in 20.5 units each day. Subjects who followed the 6Mdiet diet, however, needed more insulin, with an increase of 2.2 units every day.

Meal timing offers benefits in itself

Notably, the study also revealed that participants adhering to the Bdiet experienced a significant decrease in overall blood sugar levels in as little as 14 days, even when the subjects themselves showed no weight loss.

According to the researchers, this finding indicates that the timing of meals itself can help with blood glucose management, though weight loss can help to enhance the benefits.

Overall, the team concludes that three meals each day — with breakfast being the biggest — may be of great benefit to people with obesity and type 2 diabetes.

“This study shows,” says Dr. Jakubowicz, “that, in obese, insulin-treated type 2 diabetes patients, a diet with three meals per day, consisting of a big breakfast, average lunch, and small dinner, had many rapid and positive effects compared to the traditional diet with six small meals evenly distributed throughout the day.”

These “positive effects” included “better weight loss, less hunger, and better diabetes control while using less insulin.”

“A diet with adequate meal timing and frequency has a pivotal role in glucose control and weight loss.”

Dr. Daniela Jakubowicz

Culled from https://www.medicalnewstoday.com/articles/321261.php By Ike Onwubuya

What Time Should You Sleep??

By James Pang

Is there a best time to sleep? There is a saying that sleeping early and waking up early is good for your health. How true is that? Is it alright to sleep late and wake up late?

You actually have an amazing biological clock ticking inside your body. It is very precise. It helps to regulate your various body functions including your sleeping time.

From 11pm to 3am, most of your blood circulation concentrates in your liver. Your liver gets larger when filled with more blood. This is an important time when your body undergoes detoxification process. Your liver neutralizes and breaks down body toxins accumulated throughout the day.

However if you don’t sleep at this time, your liver cannot carry out this detoxification process smoothly.

· If you sleep at 11pm, you have full 4 hours to detoxify your body.

· If you sleep at 12am, you have 3 hours.

· If you sleep at 1am, you have 2 hours.

· And if you sleep at 2am, you only have 1 Hr to detoxify.

What if you sleep after 3am? Unfortunately, you won’t have any time to actually detoxify your body. If you continue with this sleeping pattern, these toxins will accumulate in your body over time. You know what happens next.

What if you sleep late and wake up late?

Have you tried going to bed very late at night? Did you realize you feel very tired the next day no matter how much you sleep ?

Sleeping late and waking up late is indeed very bad for your health. Besides not having enough time to detoxify your body, you will miss out other important body functions too.

From 3am to 5am, most blood circulation concentrates in your lung. What should you do at this moment? Well, you should exercise and breathe in fresh air. Take in good energy into your body, preferably in a garden. At this time, the air is very fresh with lots of beneficial negative ions.

From 5am to 7am, most blood circulation concentrates in your large intestine. What should you do at this moment? You should poop! Pass out all unwanted poop from your large intestine. Prepare your body to absorb more nutrients throughout the day.

From 7am to 9am, most blood circulation concentrates in your stomach. What should you do at this moment? Have your breakfast! This is your most important meal in a day. Make sure you have all the required nutrients from your breakfast. Not having breakfast causes lots of health problems for you in the future.

That’s the way to start your day

No wonder people living in villages or in farms are healthier. They sleep early and wake up early as they follow their natural biological clock.

If one follows this you’re sure to feel fresher and more energetic all day long.

Culled from whatsapp by Ike Onwubuya

Say Hasta la vista to extra kilos with weight loss interventions

Losing even a couple of pounds is a herculean task. However, if you are determined to say Hasta la vista to extra kilos there are three proven levels of intervention, depending on your individual needs.

The three proven levels of intervention for the weight loss are lifestyle changes, medications and surgery.

“If you really want to keep weight off, it requires permanent lifestyle changes. … There are no quick fixes,” CNN reported, citing registered dietitian Mascha Davis as saying.

According to Davis’ trifecta approach three areas of your lifestyle that might require change are food, exercise and sleep”>sleep.

Coming to diet, you might start eating more fiber-rich vegetables and aim to drink more water. Being more physically active might involve taking the stairs instead of the elevator and parking your car farther from an entrance, the report said.

Sleep impacts hunger and satiety hormones thereby getting enough Zs is imperative to achieve those much-desired digits on the weighing machine.

“Less sleep”>sleep you get, the higher your weight tends to be,” Davis said.

If you are unable to lose weight or to continue losing after an initial loss despite making changes to your diet, exercise and sleep”>sleep habits it might be time to consider a weight loss medication.

However, it is important to seek out a certified physician and even more imperative is the prescription of the right medicines based upon your medical history.

According to registered dietitian Sue Cummings only a professional can responsibly help you manage the risks and benefits of different drugs.

Weight loss medications are typically indicated for those with a body mass index (BMI) of 30 or higher, CNN reported.

If you have tried your hands at both the levels of intervention to no avail, then sticking to surgery is certainly the last resort.

“You consider surgery when other therapies for obesity fail,” Cummings added, “The person has been through everything — and now they have diabetes, hypertension, sleep”>sleep apnea, arthritis. That’s when you would really start to think about surgery.”

The criteria for bariatric surgery include a body mass index (BMI) of 40 or higher or a BMI of 35 or higher with health problems including type 2 diabetes, high blood pressure, heart disease or sleep”>sleep apnea.

Complications of surgery may include infection, bleeding, poor absorption of nutrients or dehydration early on, as well as ulcers and hernias.

With the aforementioned weight loss interventions, draping the most coveted outfit from your favourite designer is not far away.

Culled from http://www.thehansindia.com/posts/index/Life-Style/2018-02-11/Say-Hasta-la-vista-to-extra-kilos-with-weight-loss-interventions/358276 by Ike Onwubuya