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6 Effective Ways To Practice Intermittent Fasting To Lose Weight | The State

Intermittent fasting is a somewhat particular way to lose weight if we do it properly. As Healthline indicates, 6 effective ways can be listed with which we can do intermittent fasting and lose weight.

Methods 18/6 and 5: 2, eat-stop-eat, fasting every other day, the warrior diet and spontaneous meal skipping are 6 of the effective ways we can fast to lose weight. We will detail each of them below.

1. The 16/8 method

This diet proposes a daily fasting period of 16 hours, and a dining space that extends for 8 hours. There are more flexible modalities where the person can decide to fast for less time and have the possibility of eating for a greater number of hours.

Within the deadline to eat is possible to introduce between two and three meals so that you can adequately satisfy the feeling of hunger.

2. The 5: 2 diet

This diet proposes eat normally for 5 days a week, and for the remaining 2 days restrict caloric intake to between 500 and 600 calories per day. These days do not have to be consecutive, and can be distributed in the week as it suits the person.

Although there are studies on the benefits of intermittent fasting, there is still no conclusive research on this modality.

3. Eat-stop-eat

This method proposes a a full 24-hour period of fasting 1 or 2 times a week. For example, if you have your dinner on Monday and you don’t eat again until dinner on Tuesday, you will have already completed the 24-hour fasting period.

This modality has the difficulty of propose a period that not everyone can meet. However, it is not wrong to start small and increase the number of hours over time.

Ideally, you should find the method that best suits your pace of life. Source: Shutterstock

4. Intermediate day fast

As its name suggests, it is a modality that allows us eat one day, fast the next, and eat again the day after. There are several types, one of them allowing a restricted calorie intake on the fast day, and others where the fast must be full.

5. Warrior diet

This diet proposes eat smaller servings of raw vegetables and fruits during the day, and have larger dinners at night. Basically, we fast in the morning to have a big meal within a 4 hour period over the course of the night.

6. Spontaneous skipping of meals

In this mode there is no rigid structure, but rather it is simply that the person stops consuming according to their own wishes. The most basic way is to stop eating because you are too busy with work, or simply because you are not hungry.

It is preferable that you choose the most suitable and appropriate fasting modality for you, so that you can do it without taking major risks to your health. For this, you should visit your nutritionist beforehand to have a professional perspective on hand.

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5 Foods You Can’t Miss On A Healthy Intermittent Fasting | The State

The popularity of the intermittent fasting It has grown like foam in recent years. Although it is currently considered one of the best methods for lose weight and gain health, fasting is nothing new; It’s about a ancient health secret. By this we mean that it has been carried out during the entire history of mankind and it is secret because until very recently it was a forgotten custom, especially with regard to health.

The truth is that today intermittent fasting is the most sought after and trending diet, its great benefits are related to important health benefits: slimming, correction of type 2 diabetes, improvements in cardiovascular health, better energy levels and physical and mental performance, among others.

First thing’s first: fasting is voluntarily postponing food intake. In the case of the fasting concept, it is a practice that does not have a standard duration, since with the simple fact of not eating you are fasting, as it happens naturally in the period between dinner and breakfast the next day. In such a way that fasting can be considered part of daily life. In the case of intermittent fasting We consciously establish schedules in which we have allowed food intakeIt is for this reason that just as it is important to respect the schedules; is just as relevant the quality of food with whom we break the fast. If you are interested in join the goodness that intermittent fasting has to offer you, we invite you to know the five foods that can not be missing in your diet.

1. Whole grains

While in the last months much has been said about the effects of the consumption of carbohydrates in the diet and its consequences on weight and health. It is essential to understand that not all carbohydrate sources are the same, there are simple and complexIn fact, the difference between one and the other is abysmal. Based on this, increase the consumption of whole grain cereals and bread daily is one of the nutritionists’ recommendations for a healthy diet. Even according to information revealed by Mayo Clinic, its consumption is recommended as an effective strategy to reduce the risk of obesity, cardiovascular disease and diabetes. The whole grains and whole grain have a higher nutritional valuel than the refined variants, its main qualities include its unmatched fiber content, as well as vitamins, minerals and phytochemicals (polyphenols, carotenoids), which are associated with multiple beneficial effects In the health. At the same time his high fiber content is very useful for promote weight loss, since it reduces the intake of excess food and has direct effects on insulin resistance. They also shine for their satiating capacity and they have great benefits in digestion and intestinal health, which promotes a more agile metabolism and purification of toxins, wastes, and retained fluids. Choose integrate food such as barley, brown rice, burgol (cracked wheat), millet, oats, corn, and popcorn, and whole wheat bread (pasta or crackers).

Oatmeal cookies./Photo: Pixabay

2. Nuts and seeds

Simpler impossible; nuts and seeds They are a Food group that cannot be missing from any healthy diet. They are a nutritional treasure of high biological value, ideal for comfort the body after several hours without food, they are an extraordinary source of proteins, healthy fats, fiber, vitamins and minerals. At the same time they are considered a great ally for regulate body weight, since the fats they provide do not are completely absorbed and therefore they are very satiating, help regulate food intake and are key to burning energy. At the same time they attract attention for their content in unsaturated fats and other nutrients that provide protective effects against heart disease. Are the perfect and healthier snack to lose weight, while their rich fiber content makes them a great ally for enhance weight loss and good digestive health.

Walnuts / Photo: Shutterstock

3 eggs

It is simple: eggs are considered one of the healthier food of the planet. They are a true wonder, are immensely accessible and versatile, the best of all is that they are more nutritious. Add eggs in daily feeding, it can be one of the easiest things we can do when we are trying to lose weight. They are extremely satisfying, they help us feel fuller already eat fewer calories throughout the day, they are also a great addition to the diet as they provide important proteins of high biological value and a long list of vitamins and minerals. Among its great virtues they stand out for having the ability to speed up metabolism and enhance fat burning. A medium egg provides 78 calories and important substances like the lutein and zeaxanthin, which are antioxidants that support healthy eyesight; vitamin D, which promotes bone health and immune function and hill which increases metabolism.

egg
Egg./Photo: Unsplash

4. Fruits

It is well known that a optimal fruit consumption is essential to enhance weightloss. While much has been said about his sugar content, however in adequate quantities all fruits are a good supplement to lose weight. Are low in calories, full of nutrients and fiber, also provide a long list of healthy antioxidants, that help protect the body from oxidative stress and can reduce the risk of certain chronic diseases such as cancer, obesity and diabetes. At the same time they contain extraordinary levels of fiber, what improves intestinal health and increase the feeling of satiety. And because the fruits are low calorie, including them in your diet can help lower your daily calorie intake, while also providing essential nutrients. They are also a great ally for satisfy your sugar cravings.

Fruit.

Fruits. / Photo: Pixabay

5. Green leafy vegetables

Probably green leafy vegetables be considered as the healthiest category there is. The reason is simple: they are very nutritious, very low in calories and contain a lot of chlorophyll and fiber. According to a published report for the Centers for Disease Control, green leafy vegetables are the most potent since they are variants that provide, on average, 10% or more of the Daily Value for 17 qualified nutrients per 100 calories. The green vegetables of higher power according to specialists are: watercress, chard, beet greens, spinach, kale, chicory, and leaf lettuce. They are considered a nutritional treasure for their unmatched content in vitamins, minerals, phytonutrients and they are very low in calories. For example, a cup full of spinach provides only 7 calories, a cup of kale provides around 33 calories and a cup of broccoli contains little more than 30 calories. They are the perfect complement to break one’s fast with everything the body needs, since they are also very moisturizing and rich in fiber.

Kale. / Photo: Unsplash

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How To Lose Weight With Intermittent Fasting | The State


Intermittent fasting is a relatively common way to lose weight that has been in use for a very long time. There are several ways to apply it within a diet, but not all guarantee the same results.

This time we will talk about how you can lose weight thanks to intermittent fasting. According to Vitónica, there are different criteria and ways of fasting, so our choice depends on the lifestyle and what you want to achieve.

Fasting, for how long?

The fasting time will depend on several factors. Source: Shutterstock

One of the first doubts regarding fasting involves how long we have to fast to achieve the desired results. In this sense, it is worth clarifying that the fasting times required are much higher than those we spend without eating between normal meals.

Two of the most common fasts are the 16/8, where they spend 16 hours fasting, followed by an 8-hour window to eat, and the 20/4, which consist of 20 hours of fasting and 4 hours of food consumption.

However, most people start with the 12/12 Because it is the simplest and the one that requires a lower level of appetite training and the body in general.

What to drink while we are fasting

Staying hydrated is a basic principle of fasting, so water intake is highly recommended, especially in the hours when food is not consumed.

Generally speaking, you can consume fluids that are not caloric, so drink water flavored with herbs or lemon, tea, coffee and other infusions, but without sugar, milk, or any additive that provides a calorie intake, is recommended.

Foods to break the fast

Vegetables, raw fruits, fermented foods, spinach, kale and avocados are ideal foods with which to break the fast, and this is due to their contribution of healthy fats and / or high-quality proteins.

spinach
The consumption of spinach is recommended after the fasting time. Source: Pexels

In the following meals you can add foods such as legumes, whole grains, seeds, nuts, raw vegetables, etc. These are not foods that should be consumed immediately after fasting, as they are a bit difficult to digest.

Fasting is not always the way

There are cases in which intermittent fasting is not recommended as a way to lose weight. Pregnant or lactating women should not fast because fasting can compromise the absorption of nutrients by the baby.

People under 18 should also not fast since they have higher caloric needs that would be unsatisfied if fasting.

On the other hand, and as obvious as it may seem, those with an eating disorder should also abstain.

Handling intermittent fasting with care will guarantee that the hours without ingesting foods generate the desired effects and there are no nutritional repercussions that take their toll on us in the short, medium and long term.

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Do you practice intermittent fasting? A recent study links skipping breakfast with muscle loss | The State



We already know it and we have listened to it until we are tired, intermittent fasting is one of the health and nutrition trends most recognized today. The truth is that it is not surprising that many people around the world have chosen this method: it’s easy to practice, does not imply a strict calorie count, it is related to great benefits for lose weight and prevent degenerative diseases.

Although there are different references that endorse the benefits of fasting, there are also sources that have been dedicated to analyze its effects in greater detail. Such is the case of the investigation carried out by the Dr. Ethan J. Weiss cardiologist and associate professor at the University of California Cardiovascular Research Institute in San Francisco, who after reading some studies on the matter decided try it out the benefits of intermittent fasting. At first he points out that by losing some weight, he considered it a great simple and easy tool to lose weight and maintain a healthy body weight.

The truth is that as good scientist Dr. Weiss needed more testing, as stated on the health and wellness portal Well + Good and in which it indicates that his curiosity increased Noting that few human studies were done on fasting, and those that were done were small.

His study was so relevant that it was published last September of this year, in the journal JAMA Internal Medicine, It’s about a randomized controlled trial (RCT). The truth is that this outstanding research work makes it one of the more rigorous studies that exist about the intermittent fasting to date. Among the most relevant aspects of this type of trial is that they are very relevant and are considered of high standard in the research since the participants are randomly selected, this makes the results much more neutral and objective.

What were the main discoveries?

The group of researchers noted that it is likely that intermittent fasting not so good for lose weight or for metabolism, in fact they found that it is related to loss of muscle mass. The explanation focuses on the most popular type of fast, the 16: 8 method, which involves eating at a 8 hour period and fast for 16 hours. Usually people start eating at 12:00 of the day and they stop at 20:00 hrs, which actually means that they skip breakfast and they don’t eat snacks after dinner. What happens is that during the periods when you don’t eat, natural insulin levels (the hormone that regulates blood sugar levels) in the body decrease, which forces the body to release the sugar stored in its cells to use it as energy.

Broadly speaking, in this study the Dr. Weiss randomized a total of 116 adult participants who suffered overweight and obesity, were divided into two groups. Lhalf received instructions to eat three meals a day, with snacks allowed, between 7 a.m. and at 11 p.m., they were not told what to eat but if they had knowledge of the study’s theme: lose weight. The other group followed a 16: 8 intermittent fasting plan, where they ate all they wanted from 12:00 p.m. until 8:00 p.m., to fast until noon the next day. After 12 weeks a total of 105 people completed the study, participants were given a scale to use at home and weighed themselves twice a day. Another 46 participants received four rounds of metabolic tests to verify biomarkers, including their fasting glucose and insulin levels.

It is worth mentioning that the participants they did not record the exercise performed or the list of foods they consumed. The results were surprising to Dr. Weiss, as at the end of the study he discovered that there was not a big difference between the intermittent fasting group and the control group, especially when it comes to lose weight. Nor were differences found in other health markers, as is the case of the blood pressure, triglycerides, cholesterol, glucose and insulin levels while fasting.

Without a doubt one of the most relevant data is that most of the weight loss of the fasting group was “Lean mass” that is to say they lost muscle, not fat. Which is usually related to the low protein consumption of the participants, it is worth mentioning that this loss of muscle mass Is associated with a decrease in bone density, an altered metabolism and increased risk of falls and fractures.

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Who Can and Cannot Do Intermittent Fasting to Lose Weight | The State



In the last few months everyone talks about intermittent fasting and its immense health-enhancing benefits, it is also considered one of the current methods most popular for weight loss. The truth is fasting is nothing new, It is a ancient practice that has been done throughout the history of mankind.

Today we know that many people are rediscovering and joining this Lifestyle, to the extent that according to information revealed by Google Trends it is the most wanted diet during 2019 and 2020. Online searches have been found to have increased by about 10,000% and when done correctly it is associated with a great potential to improve health significantly, as it promotes weight loss, can correct type 2 diabetes, protects us from chronic diseases, heart conditions and strengthens the digestive, intestinal and immune systems.

The truth is that there are different ways to perform intermittent fasting, although its main basis is to divide the diet into cycles in which you eat and periods in which you fast. Among the main approaches is fasting on alternate days, fasting 5: 2 Y daily fasting for an unlimited time.

Although intermittent fasting has received much attention and in fact it is estimated that its popularity will continue to grow, various medical specialists agree on the importance of doing it correctly and above all to monitor very closely the quality of food. It is recommended to follow the principles of the United States dietary guidelines, which recommend a high intake of fruits, vegetables and whole grains. It is also essential to combine it with 150 to 300 minutes per week of moderate intensity aerobic activity, preferably spread over the week.

Between the main issues that arise around intermittent fasting, are its side effects and especially in various circumstances the question arises Is it a safe method for all types of people? The first thing you should know is that intermittent fasting is safe for many people and there is a long list of serious scientific references that support its medicinal properties, however it is not safe for everyone.

In which cases is intermittent fasting not safe?

Intermittent fasting isn’t always healthy, specifically it is related to possible complications in the case of people with conditions such as diabetes, kidney disease, and heart problems. It is also a practice that is not entirely recommended in the case of pregnant and lactating women. It is also not optimal in cases of certain digestive conditions, as is the particular case of heartburn, reflux and ulcers.

Various medicine specialists agree that those who are underweight (BMI less than 18.5) or who suffer from eating disorder as is the case with anorexia or bulimia, they should not practice intermittent fasting. Of course it is not advisable in the case of under 18 years, since it is a period in which they continue to require certain essential nutrients. Based on the above the most important recommendation is to review the particular condition of each person, with the family doctor to confirm that there is no risk, since there are unique factors in each medical history that must always be considered. further much of the success when doing intermittent fasting, is to break the hours of fasting with very nutritious food, natural and integral, drink a lot of water, avoid processed foods, to rest well and control high levels of stress.

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What a glass of green juice with nopal fasting can do for your health | The State



The green juices are trendy. They are currently considered a powerful tool To lose weight and gain health, its consumption is related to unmatched nutritional and therapeutic benefits. They are a great ally for stimulate the immune system, protect digestive and intestinal health and a powerful natural remedy for purify the body.

One of the most important aspects to really get all its benefits lies in the quality of the vegetables with which they are made, the ones that cannot be absent are the green leaf variants and those that are characterized by their high content of vitamins, minerals, antioxidants, fiber Y very few calories.

Among the most fundamental ingredients for prepare a good green smoothie, there are natural sources of essential nutrients such as celery, cucumber, spinach, lettuce, kale, parsley, some citrus fruits such as orange, lemon, grapefruit and other varieties such as red fruits, pineapple, kiwi and apples. However one of the most powerful ingredients and that cannot be missed are the nopales.

Drink a green juice daily containing a portion of nopales, it can take your health to another level. Nopales are a traditional mexican plant, which are a very important part of the local gastronomy and are considered a nutritional treasure. At first they attract attention for their low calorie contents, its high water content that ranges between 90 and 92% of its compositionThey are also full of minerals, among which their contribution in calcium, potassium, magnesium, sodium and small amounts of iron stands out. They are rich in vitamins such as A, C, K, B1, B2, B3, B6 Y chlorophyll, however its greatest power lies in its unmatched contribution of fiber.

Between his most outstanding benefits are its benefits for improve the digestive process, at the same time they stand out for their satiating power, aspect that is of great help to enhance weight loss and purify the body. At the same time they are a great hypoglycemic agent, which decreases considerably glucose concentrations in the blood.

The nopales are also characterized by their antioxidant power, which intervenes in a positive way to combat the effect of free radicals in the body and related to oxidative stress and various illnesses that deteriorate health. Also these antioxidants, their fiber and amino acid content prevent the formation of fatty plaques in the arteries, reducing the risk of suffer from heart disease.

What are the benefits of this green juice?

  • Speeds up metabolism: Due to its great content in fiber and antioxidants, which positively stimulate the metabolism and are directly related to the weightloss.
  • Diuretic effect: This green juice is the perfect ally for remove toxins and substances that the body does not need. At the same time it is an extraordinary ally for combat fluid retention.
  • Prevents acne: Thanks to its content in vitamin A and C, stimulates collagen production and helps to cleanse the skin and reduce inflammation.
  • Strengthens the immune system: This juice provides all the nutrients for strengthen defenses and protect us from any disease.
  • Alkalizes the body: It is the perfect natural complement for naturally regulate the pH of the organism.
  • Low in calories: It’s a treasure trove of nutrients and best of all, it’s very low in calories, it also shines for its moisturizing potential.
  • Fight constipation: Thanks to your high fiber content, is also related to benefits for accelerate intestinal transit.

Green juice with nopal recipe:

Ingredients:

  • 1 cup of nopales, julienned
  • 1/2 cucumber, cut into medium cubes
  • 1 cup pineapple, diced
  • 1 large celery stalk
  • 1 large lemon, squeeze the juice
  • 1 cup of coconut water
  • 1 sprig of parsley

Preparation mode:

  1. Wash and sanitize all the ingredients. Proceed to chop them.
  2. Add all the ingredients to the juicer or blender glass. Process at medium speed until smooth and smooth.
  3. Serve in a large glass and consume immediately.
  4. Consumption recommendations: Drink a glass every day while fasting, it is recommended to wait 30 minutes to consume food.

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Nutritionist Sophie Scott ranks Mediterranean, intermittent fasting, CSIRO, paleo and keto


Nutritionist Sophie Scott (pictured) has ranked the popular weight loss diets from best to worst

A nutritionist has ranked the popular weight loss diets from best to worst.

Sophie Scott, the head nutrition trainer of FIAFitnation, rated five diets – including the trendy keto and the modern-day ‘caveman’ eating style – on a scale of one to 10.

She examined Mediterranean, intermittent fasting, CSIRO, paleo and keto to see which diets actually work and the ones that don’t.

‘An analysis of popular diets shows that restrictive diets are generally ineffective in the long term because when food is suddenly limited, energy expenditure is reduced and when people become less active, energy use in cells is slowed, which can limit weight loss,’ she explained.

‘Increased hunger also ensues, so that once the restriction ends, more food is eaten than prior to the restriction until the earlier weight is attained. Dieting is also the number one risk factor for developing an eating disorder.

‘While dieting will always be popular, the cornerstones of good health should always be exercise (at least half an hour per day) and a varied diet full of whole, unprocessed foods, as well as the occasional treat.’

The ketogenic diet is a low carb, high fat diet that has gained popularity as a weight loss diet over the past five years. It focuses on cutting out carbohydrates but filling up on fatty foods to lose weight (stock image)

The ketogenic diet is a low carb, high fat diet that has gained popularity as a weight loss diet over the past five years. It focuses on cutting out carbohydrates but filling up on fatty foods to lose weight (stock image)

What you need to know about the keto diet

  • Eliminates many foods, such as from the fruit and vegetables, dairy, and grain food groups
  • Carbohydrate-containing foods, such as breads, cereals, rice, pasta, legumes, fruit, and starchy vegetables (like pumpkin, peas, and potato) must all be limited
  • Not aligned with recommended number of serves for each food group
  • Low in fibre
  • Early research indicates keto can cause havoc on gut health

KETO DIET

The ketogenic diet is a low carb, high fat diet that has gained popularity as a weight loss diet over the past five years.

It focuses on cutting out carbohydrates but filling up on fatty foods to lose weight.

‘Keto forces the body to use fat (or more specifically, ketones) as the main fuel source instead of glucose,’ Sophie explained.

‘Carbohydrates are severely restricted to around 50g per day (equivalent to two slices of bread and a banana) and fat constitutes 70 per cent of this diet.’

The diet encourages followers to eat butter, avocado, coconut, bacon, cream, cheese and some nuts but avoid grains, milk, yoghurt, most fruits, legumes, potatoes and many vegetables.

According to the Dietitian’s Association of Australia, keto diet isn’t recommended for the general population as the long-term efficacy and safety of the diet are unknown, having only been studied in the short-term.

Rating: 2/10

PALEO DIET

Paleo, or the 'caveman diet', mimics the foods eaten by our hunter-gatherer ancestors

Paleo, or the ‘caveman diet’, mimics the foods eaten by our hunter-gatherer ancestors

Known as the ‘caveman diet’ that mimic the foods eaten by our ‘hunter-gatherer ancestors’, Paleo eliminates grains, beans, legumes, dairy, refined sugar and processed foods  and oils.

The style of eating focuses on high intake of quality protein such as grass-fed meats, fish, eggs, seafood, limited fruits, healthy fats such as nuts and seeds and oils (olive, flaxseed, macadamia, avocado, and coconut) and fresh fruits and vegetables. 

‘Critics suggest that it is nonsensical to follow a diet like our predecessors for a number of reasons; the types of food available now are vastly different to what was available then, the human genome has had time to adapt to eating other foods such as grains and there is not one hunter-gatherer diet,’ Sophie said.

She pointed out that while the diet eliminates two important food groups – dairy and grains – paleo reduces sugar and processed foods.

Rating: 3/10 

The downsides to intermittent fasting

  • Significant reduction in calories (less than half or a quarter) compared to recommendations on some days
  • Risk of nutrient deficiencies on fasting days (e.g. you could eat 500 calories on a fasting day by having a slice of chocolate cake and a glass of milk only)
  • Involves counting calories which is not promoted within the guidelines
  • Some people find training performance suffers when fuel is insufficient

INTERMITTENT FASTING

Intermittent fasting is a dieting method where you restrict what you consume at different times of the day or the week, followed by a period of regular eating.

There are a number of different options available – the most popular of which is the 5:2 approach, which means you consume a total of 600 calories (2510 kilojoules) for men and 500 calories (2090 kilojoules) for women – and fast two days of the week.

‘Proponents claim intermittent fasting results in rapid weight loss, mental clarity, improved sleep and increased energy,’ Sophie explained. 

‘However, research indicates there is no significant difference in weight loss between intermittent fasting and continuous calorie restricted diets in the short or long term.’

But she pointed out there are evidence that suggests intermittent fasting regimens are ‘not harmful physically or mentally in healthy, normal weight, overweight, or obese adult’.

Rating: 6/10 if the diet includes whole foods and minimal processed foods.

CSIRO TOTAL WELLBEING DIET

The CSIRO Total Wellbeing Diet focuses on protein-rich foods, healthy fats, wholegrain breads and cereals and lots of vegetables

The CSIRO Total Wellbeing Diet focuses on protein-rich foods, healthy fats, wholegrain breads and cereals and lots of vegetables

The CSIRO Total Wellbeing Diet, which is backed by science, is a high-protein, low-fat, moderate-carbohydrate (low GI) diet (40 per cent kilojoules from carbohydrate rich foods).

The consumption of meat is recommended – beef, lamb or veal four times a week for dinner, plus fish and chicken or pork three times a week.

‘While no food group is excluded, the focus is on including protein-rich foods, healthy fats from fish and oils, wholegrain breads and cereals and lots of vegetables,’ Sophie explained. 

‘Critics of the diet argue that it promotes the consumption of large amounts of red meat and other animal product and high red meat intake has been associated with and increased risk of some cancers.’

‘Studies show this diet does result in slow steady weight loss, however no more than a higher carbohydrate diet.’

Rating: 7/10

MEDITERRANEAN DIET

Tong touted by health experts as the secret to a lengthy, healthy life, the Mediterranean diet promotes an 'approach to healthy eating' (stock image)

Tong touted by health experts as the secret to a lengthy, healthy life, the Mediterranean diet promotes an ‘approach to healthy eating’ (stock image)

What is a Mediterranean diet?

There is not one Mediterranean diet, but the diets of the people living in the 16 countries that border the Mediterranean Sea share common aspects:

  • High intake of plant-based foods
  • Core foods enjoyed every day: whole grains, fruits, vegetables, beans, herbs, spices, nuts and healthy fats such as olive oil  
  • Twice weekly servings of fish and seafood
  • Moderate portions of dairy foods, and occasional poultry Infrequent servings of red meats and sweets
  • Low in red meat, sugar and saturated fat 
  • Rich in phytochemicals, antioxidants and fibre 
  • Focus on fish consumption over red meat 25-40% of total energy comes from fat (focusing on olive oil) 
  • Eggs consumed four times per week 
  • Wine and coffee consumed in moderate amounts

Tong touted by health experts as the secret to a lengthy, healthy life, the Mediterranean diet has been crowned the healthiest nutritional plan for promoting an ‘approach to healthy eating’.

It’s rich in fruit, vegetables, wholegrains, legumes and olive oil, and features moderate amounts of fish and poultry – and the occasional glass of red wine.

The diet eliminates added sugars, refined grains like white breads and pasta, trans fats like in margarine, canola oil and processed meat.

‘The diet is more of an eating pattern, rather than a prescriptive diet, which makes it easier to follow consistently than other more restrictive diets,’ Sophie said.

She referenced a research that found the diet consistently performs well in relation to weight loss, reduction in cardiovascular disease and reduction of depression.

The PREDIMED study, published in the New England Journal of Medicine in 2013, showed the Mediterranean diet group had a third less heart disease, diabetes and stroke than the low-fat group. They also lost a little weight and had less memory loss.

‘The benefits can’t be narrowed down to one single food or factor but to some general themes,’ she said. 

‘Extra fibre, a diverse range of fruits and vegetables, whole grains and legumes, yoghurts and cheese, small amounts of fish and meat, red wine, nuts and seeds and good quality olive oil all played their part.

‘However, the authors believe that the olive oil itself was the most powerful single factor.’

Rating: 10/10 



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What a fasting cup of pineapple tea can do for your health | The NY Journal



The consumption of teas is a powerful salu toold, which in recent months has taken on special relevance in the field of naturopathic medicine. The truth is that since ancient times humans have consumed tea, thanks to its long list of therapeutic properties and also because it is a drink that is associated with great benefits for losing weight.

It is well known that there are many variants of tea mainly those that are made with herbs and medicinal plants, however lately as an important part of the trends of nutrition and wellness fruit infusions have increased in popularity.

One of the variants that has attracted the most attention due to its great medicinal potential is he pineapple tea, which is obtained from this delicious, juicy and nutritious fruit that is considered one of the healthiest in nature. It is originally from Brazil and Paraguay, and immensely valued for its content in enzymes that reduce swelling and also for his unmatched supply of vitamin C which is related to great qualities for strengthen the health of the immune system.

What is pineapple tea good for?

Pineapple is a nutritional treasure that shines for its content in vitamins, minerals, antioxidants and is considered by nutritionists a fruit that provides the perfect balance between calories and fiber. At the same time it is highly appreciated for its contribution of essential nutrients for the proper functioning of various organs and systems and contains a very high water content.

Based on the above we can say that a cup of pineapple tea has the immense potential to make a big impact on the physical and mental well-being. Among which the following benefits stand out:

  • Very positive index on the digestive process and intestinal health, this is directly related to its bromelain content what is an enzyme that facilitates the breakdown of proteins, thanks to the increase in the production of gastric juices.
  • Its high content in water and potassium make it a magnificent natural complement of great diuretic potential. It is the perfect drink for purify important organs, combat fluid retention and promote the elimination of toxins.
  • Promote good balance between potassium and sodium levels, which directly benefits blood pressure.
  • It’s a drink with a high manganese content, a fundamental nutrient in a strong bone health and also positively stimulates immune system.
  • Is a powerful anti-inflammatory, which is related to its bromelain content. Consuming it is a good complement to reduce any inflammatory process, particularly in the almost people with arthritis.
  • Its high content in vitamin C is related to great qualities for improve mood, combat depression and extreme fatigue.
  • It is considered a tea that accelerates metabolic function and thanks to this it is considered a natural ally for weight loss, as it promotes a greater burning calories. At the same time, its great manganese content is related to benefits to increase the metabolism of fats and carbohydrates.
  • It acts as a powerful antioxidant agent that is related to great qualities for fight free radicals and reduces the damage caused by oxidative stress, which has to derive in degenerative diseases, such as cancer, heart disease, obesity, arthritis, among many others.
  • Pineapple tea increases daily requirements of vitamin C and is related to extraordinary qualities for enhance iron absorption.

How to make pineapple tea?

Ingredients:

  • Dried pineapple rind (2 large chunks)
  • 4 cups of water
  • 1 cinnamon stick
  • 1 tablespoon of raw honey

Preparation mode:

  1. In a medium saucepan add the water and the sprig of canela, allow them to boil.
  2. At the first boil, add the pineapple peel and boil for an additional 3-5 minutes.
  3. Turn off, cover and rest for 8 minutes.
  4. Dissolve the honey. And place the infusion in a glass jug.
  5. Consume a cup on an empty stomach and the rest of the drink throughout the day.

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What a cup of cinnamon and lemon infusion while fasting can do for your health | The NY Journal


The infusion of cinnamon and lemon is characterized by its great antioxidant and anti-inflammatory properties, it is of great help against free radicals.

Photo:
Ngô Trọng An / Pexels

In recent months the world of Natural medicine has positioned itself as a popular health and wellness trend. The reality is that there is a wide range of remedies that are associated with diverse and specific health benefits, however all have the peculiarity of being made with medicinal foods, herbs and spices of great healing power.

Undoubtedly two of the most used ingredients in all types of natural and medicinal remedies, They are cinnamon and lemon. It is because of that unite their benefits by infusing them, is a powerful tool that is considered a great ally for gain health, prevent diseases, fight overweight and live better. Discover all the benefits you will get from this delicious, warm and therapeutic combination.

Cinnamon and lemon, the perfect natural medicine:

Among the great advantages of infusion of cinnamon and lemon, you will find its immense versatility. It may be a delicious and refreshing drink to survive the hottest months of the year and also works as a warm and comforting remedy to make facing the cold winter.

The lemon It’s one of the food-medicine currently most valued, not in vain is it considered one of the superfoods most recommended for health. The truth is that they are a magnificent ingredient in gastronomy, However, their medicinal potential positions him as one of the healing allies most important in nature.

Its main goodness is related to its unmatched vitamin C and flavonoid content, What are they powerful essential antioxidants to enjoy a strong immune system and protect the body against attack by pathogens. Is rich in antioxidants makes lemon one of the best allies for eliminate free radicals, which damage cells and are related to appearance of various diseases.

The lemon is of great help in reduction of heart disease and very effective in preventing cerebrovascular accidents, it also has A study of the year 2019 published in Nature Communications, which points out the benefits of regular consumption of foods with flavonoids could help protect against cancer Y cardiovascular diseases. It is also truly beneficial for regulating high blood pressure levels, thanks to its content in potassium.

Its content in citric acid is related to benefits for stimulate the weight loss process, is a fruit with cleansing properties, promotes burning body fat and is associated with great qualities for improve insulin resistance. It is therefore a great ally to combat overweight and obesity.

For his part the cinnamon is considered one of the spices with greater medicinal potential, it is aromatic, warm and delicious. It is distinguished by its great contribution in aromatic oils and antioxidants. The distinctive smell and taste of cinnamon is due to the oily part, which is very rich in a compound called cinnamaldehyde. It is this compound that is responsible for most of the powerful effects of cinnamon on general health and metabolism.

his antioxidant potential it also makes it a infallible ally in the elimination of free radicals, in such a way as to protect the body from oxidative stress. One of the most outstanding benefits of cinnamon is related to its anti-inflammatory properties, thus helping the body to fight infections and repair tissue damage. It is true that the inflammation is a natural response of the immune system, however when it becomes chronic it tends to be related to most of the degenerative diseases and it has been proven that cinnamon extract is a great help for reduce inflammatory markers.

The cinnamon has positioned itself as a great natural remedy in the prevention of cardiovascular diseases and above all it is wonderful for regulate high levels of cholesterol and triglycerides in the blood. It is also too popular for regulate blood glucose and is therefore a very relevant complement in the diabetic diet.

Cinnamon is also highly digestive, reduces the consequences of the consumption of high fat foods and along with its effect on sugar levels, promotes weight loss. It is also associated with large carminative properties, which cope with stomach pain, colic, bloating and gas.

How to make the cinnamon and lemon infusion?

Ingredients:

  • 1 liter of water
  • 3 fresh cinnamon sticks
  • 5 tablespoons of fresh lemon juice (50 ml)
  • 1 tablespoon of honey
  • Fresh mint leaves

Preparation mode:

  1. In a medium saucepan add the water and bring to a boil. When it reaches its boiling point add the cinnamon and honey.
  2. Infuse for 15 minutes over low heat. Later it rests for 10 additional minutes.
  3. Strain the contents and pour into a glass jug, add the freshly squeezed lemon juice and dissolves all ingredients well.
  4. Finish by adding the mint leaves. You can enjoy it warm, lukewarm or add ice to make it more refreshing.
  5. The recommendation is to consume a glass of the warm infusion while fasting and continue with the rest of the drink throughout the day.

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What a glass of fasting ginger water can do for your health | The NY Journal



Start the day by drinking a glass of ginger water, it acts as a powerful remedy full of antioxidant and anti-inflammatory properties

Ginger is he star ingredient in the naturopathic medicine and is part of the healthier spices of the planet. Is a very powerful asian rootas it is packed with nutrients and bioactive components that offer numerous benefits for body and mind. Between his great qualities It stands for its gingerol content, what is your main active component, Which is related to your peculiar aroma, spicy taste and much of its medicinal benefits.

In the last few months everyone talks about ginger, not in vain has it become a faithful tool in most of the nutrition trends focused on enhance health. Based on this, all kinds of scientific studies and research, which check its benefits to improve various digestive conditions, slow down the aging process and is helpful for fight free radicals, which are related to appearance of chronic diseases. It is also a great ally for decrease pain and the inflammatory markers, its consumption is associated with great benefits for strengthen the immune system and protect us from occurrence of infections, caused by Virus and bacteria.

Another aspect most valued ginger is related to his immense versatility, since it is an easy spice to integrate into daily diet. It is a great ally for enrich nutritional value of juices, smoothies, soups, creams, sauces and stews; one of the most famous medicinal infusionsbe ideal for consume it in water.

The benefits of a glass of ginger water when waking up:

1. Powerful anti-inflammatory

We currently have all kinds of natural morning remedies, which are considered a wonderful alternative to improve certain health conditions, no side effects and those who contain ginger top the list. Start the day with a glass of ginger water, is a powerful anti-inflammatory antidote which is the ideal complement to counteract the negative effects of germs, chemicals, and poor diet, which are usually related to high levels of inflammation and damage to the body. It is therefore a great ally to prevent Chronic inflamation and the pain which is derived from it. It is also a highly recommended habit for people who perform physical activityas it increases performance and decreases classic post-exercise muscle pain.

2. Great antioxidant benefits

In recent years the consumption of food from antioxidant power, is one of the infallible for live better and even longer. The truth is that ginger is considered one of the natural ingredients richer in antioxidants and that is why its consumption while fasting is related to great qualities for to prevent heart disease, neurodegenerative diseases how Parkinson’s, Alzheimer’s and Huntington’s, cancer and various symptoms of aging. Another genius of antioxidants is due to its ability to combat reactive oxygen species (ROS), which are the direct cause of cell damage and oxidative stress. The truth is that the body produces these substances naturally and they are derived from a poor lifestyle, such as smoking, excessive alcohol consumption and the states of chronic stress Ginger water provides the sufficient antioxidants, which help combat side effects of ROS in the body.

3. Against all digestive disorders

One of the most popular benefits ginger is related to their digestive properties, is therefore considered one of the Natural medicine more effective for relieve indigestion, stomach pain, nausea, abdominal distention, excess gases and nausea. After hours of sleep it is very relevant to consume a glass of ginger water, not only provides great moisturizing properties; their anti-inflammatory properties they act by accelerating the intestinal transit, also protect gut health and microbiota.

4. Ideal for regulating high levels of glucose and cholesterol in the blood

It has A study that endorses the benefits of ginger water intake on an empty stomach, to decrease high blood sugar levels and is also a good ally for improve insulin resistance. A great alternative to integrate into the habits of any diabetic patient. On the other hand it has another scientific reference that endorses the benefits of ginger fasting to reduce markers of various heart diseases, such as arginase levels, bad “LDL” cholesterol and triglycerides, conditions that can be related to a high-fat diet.

5. Body weight control

We already know there are no miracle remedies when it comes to lose weight, but good allies that thanks to their composition and properties they are the perfect ally for stimulate weight loss. Ginger water is a great complement for several reasons, among which are: its action to accelerate metabolism and intestinal transit, their cleansing properties that promote the elimination of toxins and waste, its moisturizing, satiating and anti-inflammatory potential, which combats fluid retention.

How to make ginger water?

Ingredients:

  • 1 liter of water
  • 1 large piece of fresh ginger
  • 2 lemons (get your juice)
  • Glass jug with airtight lid

Preparation mode:

  1. Peel the ginger and cut into medium slices.
  2. In a medium saucepan add the liter of water, when it reaches the first boil add the ginger pieces. Boil over medium heat for 3 minutes. Turn off the heat and cover the infusion, rest for 10 minutes.
  3. Strain the infusion into a glass jug and pour in the juice of two freshly squeezed lemons. Mix well, until all the ingredients are integrated.
  4. Have a glass when you wake up fasting and continues to consume the rest of the water throughout the day.

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