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      What Exactly Can You Drink While Intermittent Fasting Without Breaking Your Fast?

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      Intermittent fasting (IF), an eating style that’s typically paired with high-protein or keto diets, begs a lot of questions, especially if you’re new to it. You might be curious about what type of fasting schedule you should try, what the legit health benefits are, whether you’ll experience any side effects and what kind of weight-loss results you can expect. Another common question is whether you can have beverages, like coffee and water, during your fasting periods.

      What is intermittent fasting?

      Intermittent fasting works by allowing you to eat only in specific windows of time. It’s thought that by taking on this method, there are health perks. It might be anti-ageing and elevate energy levels. Added to that, there are thought to be weight loss gains to me made.

      There are various intermittent fasting schedules, each tailored to different body types and needs.

      Can you drink while intermittent fasting?

      The short answer is: It depends on the beverage and the type of IF diet you’re following. Different types of intermittent fasting, from dry fasting to the Warrior Diet, have different guidelines. But a good rule of thumb is to avoid any drinks that have any calories while you’re fasting, says dietitian Erin Palinski-Wade, author of 2 Day Diabetes Diet.

      Consuming any carbs, proteins, or fats when you’re trying to maintain a fasted state can negate the weight-loss benefits of intermittent fasting, she says. IF diets are also thought to lead to a reduction in insulin resistance and help control blood sugar, both of which can reduce your chances of becoming diabetic. These benefits can be quickly cancelled out if you consume too many liquid calories during a period of what should be a fasted state.

      Here’s what you should know about some of the most popular drinks you might *want* to consume while doing intermittent fasting and whether or not they’ll take you out of a fasted state.

      Coffee

      You can drink it black. Black coffee is calorie-free, so it’s fine to enjoy during the fasting phase. But adding in sugar, cream, or milk is best avoided. It can add calories to the drink that can take you out of a fasted state.

      “If you do want to flavour your coffee during a fast, experiment with calorie-free flavouring from a spice like cinnamon,” says Palinski-Wade. “Save the coffee add-ons for your non-fast windows of time.”

      Additionally, avoid having more than one cup, or switch to decaf, when you’re fasting. Excessive caffeine, especially on an empty stomach, may increase those jittery feelings which can often increase appetite and the desire to snack, she says.

      Tea

      Go for it. Just like coffee, tea is naturally calorie-free and fine to have during a fast, so long as it’s simply brewed tea that comes from tea bags, leaves, or flakes. Bottled ice tea is often heavily sweetened. So if you go that route, make sure you’re opting for one that is unsweetened and not loaded with added sugar and calories, says Palinski-Wade. Caloric add-ons such as honey, milk or cream should be reserved for non-fasting times, just like with coffee.

      “Since tea is naturally lower in caffeine than coffee, you can have a bit more during fasts, however, I would still recommend opting for decaf when possible,” she says.

      Water and soda water

      Drink up. Water is naturally calorie-free so there’s no need to restrict it, says Palinski-Wade. Water in general is a good idea to sip on during fasting times. It ensures hydration but also is a way to fill your stomach and prevent hunger.

      If you enjoy flavoured water, you can add in fruit wedges or a splash of lemon or lime juice (or a splash of another juice) as long as it is a true “splash” and doesn’t add more than a trivial amount of calories, says Palinski-Wade. Carbonated water can be treated in the same way as water, as long as it is naturally flavoured and calorie-free.

      Soft drinks

      Skip it. Palinski-Wade recommends staying away from soft drinks in general. That’s even if you’re not following a diet like intermittent fasting.

      Regular soft drinks are usually loaded with sugar and calories and offer no nutritional value, she says. There also isn’t enough data and research to say whether diet soft drinks are okay to drink during IF, but research suggests that consuming too many artificial sweeteners (as diet soft drinks tend to have) can increase cravings and appetite, as well as promote weight gain and the storage of fat.

      “Your best bet is to limit all soft drinks as much as possible and satisfy carbonation cravings with carbonated water,” she says.

      Alcohol

      Pass on it. Alcohol should never be consumed when in a fasting period, as its effects can be intensified when consumed on an empty stomach, says Palinski-Wade. Alcohol is also a source of calories, so drinking it would break your fast. It will also likely stimulate your appetite and lead to increased hunger and cravings.

      What about taking supplements during a fasting period?

      This depends on the fasting schedule you’re following. You should discuss any supplements with your doctor before beginning to take them, says Palinski-Wade. You could take your supplements during the eating hours (unless otherwise instructed by your doctor or dietitian). Most supplements like a multivitamin are better absorbed when taken with food.

      If you intermittently fast that involves fasting on specific days, like the 5:2 diet, you should still take a supplement. You still need to ensure you are meeting your nutrient needs each day. Palinski-Wade recommends taking a high-quality multivitamin daily when following any IF plan.

      “Generally, the small amount of calories found in a chewable/gummy/liquid vitamin would not offset a fast day,” she says. “But do discuss this with your doctor or dietitian first to make sure you can take your supplement on an empty stomach.”

      The bottom line: At the end of the day, you want to consume close to zero calories during fasting periods. By avoiding sweetened drinks and bottled iced tea, as well as caloric add-ons in your hot beverages, you can ensure you follow your IF plan correctly and successfully.

      This article was originally published on www.womenshealthmag.com More

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      What Is The Macrobiotic Diet – And Can It Help You Lose Weight?

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      Rooted in Japanese culture, the macrobiotic diet espouses the Asian yin-yang philosophy and is all about bringing balance to your plate, and by extension, your body. It’s also endorsed by celebs like Ariana Grande, Gwyneth Paltrow and Sting. If you like whole grains and soup or are looking to try something new, this is the diet for you.

      Meet The Expert: Carla Chait is dietician and expert in macrobiotic eating

      The history of the macrobiotic diet

      The macrobiotic diet started in the 19th century. “Sagen Ishizuka, a Japanese army doctor trained in Western medicine during this time, became disillusioned with his craft when he was unable to cure himself of his own ailments using the allopathic approach to healing,” says Chait. He started experimenting with diet and postulated that the balance between potassium and sodium in the body is the foundation of health. He called for a rejection of the foundations of the Western diet (meat, sugar and dairy) and wanted a return to the traditional Japanese diet that prizes miso soup, brown rice, pickles and seaweed. “Ishizuka healed many patients with his approach to diet and health and became famous throughout Tokyo as the ‘Anti-Doctor Doctor’,” says Chait.

      So… what is the macrobiotic diet?

      You don’t need to buy the entire Japanese grocery store to get the benefits. The diet focuses on whole grains, legumes, vegetables and yes, seaweed as the principal foods, says Chait. Added to that are white-meat fish, nuts and fruits.

      What can you expect on the macrobiotic diet?

      While you’d be mistaken for thinking the diet, while being whole foods focused, is just a dolled-up vegetarian diet, you’d be wrong. Key differences include its ideological and energetic bases. The idea is that by eating the right foods, you can powerfully affect your health and well-being. Prized is food that is locally grown, less processed and options low in saturated fats.

      “People eating a Macrobiotic diet can expect increased physical stamina and mental clarity,” says Chait. “Eating whole foods gives one a ‘whole’ or expansive view of the world. Eating Macrobiotically not only changes one’s health then but also changes one’s life.”

      Will it help you lose weight?

      Since the diet prizes fibre and downplays fat content, you could very well shed kilos. “A high-fibre diet ensures that the digestive system is toned and functioning properly, while also stabilizing blood sugar,” says Chait. “The fat sources in the diet are largely mono- and polyunsaturated, which is good for heart health. Eating Macrobiotically will improve one’s overall health and ensure that energy is flowing smoothly through the body so that excess weight is discharged.”

      Who does it work best for?

      Well, since most dietary recommendations prize the upping of fruits and vegetables and whole grains, it comes as no surprise that this diet will work well for pretty much anybody. “The diet is especially helpful for those who have had a lifetime of poor food choices, leading to stagnation and disease,” says Chait. “For those, the diet is truly miraculous in restoring health and well-being.” Research backs this up. One study showed that macrobiotic diet can lower cholesterol and blood pressure, leading authors to think that it might be a great diet for people dealing with cardiovascular problems. Another study posited that it’s a diet associated with decreased cancer rates. In cancer patients, macrobiotic diet has been known anecdotally to yield results and is associated with decreased cancer risk. However, more research is needed to confirm the benefits of this diet on cancer.

      And it works for women, too. “Women consuming macrobiotic diets have modestly lower circulating oestrogen levels, suggesting a lower risk of breast cancer. This may be due in part to the high phytoestrogen content of the macrobiotic diet,” one study’s authors noted.

      Any supplementation required?

      Per one study, there’s a decrease in vitamin B12, vitamin D and calcium with people on the diet. But compared to National Health and Nutrition Examination Survey, this diet outperformed in terms of being anti-inflammatory and health-giving.

      Try these two recipes from dietician Carla Chait to get in on macrobiotic eating.

      Miso soup with daikon and shiitake

      Prep Time 15 minutes minsCook Time 15 minutes mins

      Course Appetizer, Main Course, SoupCuisine Japanese

      4 dried shiitake mushrooms1 tsp dried wakame leavesWater for the soup1.5 cups halved and sliced daikon radish1 tbsp barley misohandful chopped spring onion for garnish
      Soak the dried shiitake mushrooms in a bowl of water for 10 minutes to soften, remove the stems, and slice thinly.Soak the dried wakame leaves in a little water for 5 minutes to reconstitute and slice the leaves into small pieces.Place the sliced mushroom, wakame pieces, and the sliced daikon radish into a pot and add 3 cups of water.Bring to a boil and cook, covered, for 5 minutes.Purée the miso paste in a bowl with a little of the soup broth and then return the miso purée to the soup, stirring gently.Simmer, uncovered, for a further 3 minutes.Garnish each bowl of soup with chopped spring onion.

      Keyword miso soup, soup

      Fried rice with tofu and vegetables

      Prep Time 20 minutes minsCook Time 10 minutes mins

      Course Main CourseCuisine Chinese, Healthy, Japanese

      1 tbsp sesame oil½ cup diced onion½ cup sliced celery½ cup quartered and sliced carrots1 cup crumbled tofu2 cups cooked brown rice1 tbsp water1 tbsp soya saucechopped parsley for garnish
      Heat the oil in a frying pan.Add the onion, celery, and carrot and sauté for 2 minutes. Stir in the crumbled tofu.Layer the rice over the vegetable and tofu mixture and pour the water down the side of the pan.Cover and cook on low heat for 5 minutes.Stir in the soy sauce and cook for a further 2 minutes.Garnish each serving of fried rice with chopped parsley.

      Keyword fried rice, healthy fried rice More

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      Um, Can You Drink Black Coffee While Intermittently Fasting Or No?

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      There are a few agreed-upon pleasures in life: Food is definitely one of them, coffee’s a close second, followed by photos of Ryan Gosling doing literally anything. Intermittent fasting—while, yeah, can help with weight loss—takes away one of those pleasures for hours on end (if you’re doing the 16:8 diet, for example, you go 16 hours each day without food).

      So here’s my question: You can look at all the Ryan Gosling photos you want in that 16-hour fasting time frame…but that won’t satiate you (no offence, Ryan). So can you at least have coffee, or does the world continue to be a cruel and unusual place?

      What is intermittent fasting?

      Intermittent fasting is a type of eating that only allows eating in certain periods of time. The window in which you’d eat varies largely, depending on what’s best for your body and the kind of approach you’d like. This could mean having your first meal at 12pm, with your last meal at 8pm, or vice versa. There’s no evidence that intermittent fasting yields better results than any other diet, but hey, different strokes for different folks.

      Can you have coffee while fasting?

      Good news: You can have coffee in the morning—as long as your coffee doesn’t have calories, says Abbey Sharp, dietitian and blogger at Abbey’s Kitchen. That means you need to drink it black. “You cannot add sugar or dairy because that would add calories, fat, sugar, and therefore stop the fast,” she says. (FYI: Liquid calories count during fasting, too).

      If you can’t stomach black coffee (and tbh, not everyone can), no-calorie sweeteners like Stevia can help you out. They’re still allowed while fasting because they don’t impact insulin or blood-sugar levels, says Sharp.

      The caveat

      However, if you’re at risk for diabetes, steer clear of sweeteners, per the WHO, which advises against using them. That’s because there might be a mildly increased risk of type 2 diabetes and cardiovascular diseases.

      So, coffee lovers can officially breathe a sigh of relief. But there is something you should keep in mind: Coffee on an empty stomach can irritate your gut. It can also worsen symptoms of heartburn or irritable bowel syndrome, says Sharp. Even more: “Having coffee on an empty stomach may also amplify any feeling of jitteriness and anxiety because it’s absorbed much faster,” she says. But that’s only a possibility since coffee affects everyone differently.

      And even if you’re not a coffee drinker, you don’t have to solely stick to water while intermittent fasting. Any calorie-free drinks—like sparkling water, black tea, and even sparkling flavoured water is totally fair game, says Sharp.

      So it looks like you can resume your daily routine of checking Ryan Gosling’s social media accounts over coffee. Wait…is that just me?

      This article was originally published on www.womenshealthmag.com  More

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      Why Drinking Diet Coke Won’t Help You Lose Weight

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      Picture the scene: lunch has come and gone and, in offices across the land, Tupperware once home to prepped-ahead sweet potato, chickpeas and spinach lie empty. The sweet craving-fuelled temptation to attack a brownie is oh-so-real. But rather than blow a few hundred calories on a handful, women nationwide reach instead for so-called ‘guilt-free’ cans of chemically sweetened diet Coke.

      Are they ill-advised self-saboteurs for following healthy, totally ‘grammable meals with a diet fizzy drink? Perhaps – which makes it all the more tricky to admit I am one of them. A health editor who knows her nutrition – and should know better – but can’t get enough of the stuff.

      Another is Georgia Scarr. Glance at her Instagram and you’ll see all the healthy-girl hallmarks.

      Bird’s-eye view of eggs atop kale and roasted vegetables? Check. One lithe, toned body contorted into impressive yoga positions? Check again. But one lifestyle ritual that doesn’t make the edit is her diet cola habit.

      ‘I have a sweet tooth, but I don’t make a habit of eating junk food or sugary snacks,’ she says. ‘I monitor my calories, and I want them to be filled with something more nutritious than sugar. So if I can get that sweet taste via a calorie-free fizzy drink, that is kind of a win/win.’

      The enduring appeal of calorie-free fizzy pop might jar with the current ‘it’s a lifestyle, not a diet’ healthy eating zeitgeist. But Jane Ogden, professor of health psychology at the University of Surrey and author of The Psychology of Eating, isn’t surprised.

      ‘So-called “diet” drinks still appeal because, though people may package it as “eating well” or “looking after yourself”, many of us are essentially still dieting.’ And while our goals are more rippling abs than thigh gap, she is right in that the majority of us want to keep our body fat low.

      The problem with diet drinks

      ‘The word “diet” carries powerful connotations of being lean, healthy and in control,‘ Professor Ogden adds. ‘So while we continue to aspire to those things, “diet” labelling will draw us in – even if we’d rather not admit it.’ Put in those terms our fondness for diet drinks doesn’t seem so outdated.

      But are diet drinks actually helpful when you’re trying to get – and stay – lean? Bosses at Slimming World appear to think so.

      The organisation (offering weight loss help) classifies diet colas as a ‘free’ food – along with water and green vegetables – meaning that its members don’t have to track the amount they consume.

      But when you take a look at the evidence, this permissive attitude to drinks sweetened with chemicals such as sucralose and aspartame could be unhelpful.

      In one study, published in the American Journal of Clinical Nutrition, scientists found that participants who drank one litre of a diet fizzy drink daily gained 1.5kg after six months. The group who drank full-sugar soft drinks gained 10kg, so the diet option had less of an effect. But, if researchers were adding zero calories and zero sugar into their daily diets, why did the participants gain any?

      As it stands, there is no evidence-based answer. But Robert Lustig, professor of endocrinology at the University of California and leading anti-sugar campaigner, has a possible explanation. Essentially, that consuming artificial sweeteners can significantly alter your biochemistry and predispose you to gain fat.

      Insulin and weight gain: the link

      ‘The diet soft drink group gained weight not because they were increasing their calories, but because they increased their levels of insulin,’ he says. Made in the pancreas, insulin is a hormone that allows your body to use sugar (or glucose) from carbohydrates in the food you eat for energy – or store it for future use. ‘The more insulin you have in your blood, the more calories you will store as fat,’ adds Professor Lustig. ‘So anything that makes your insulin go up will make you gain weight.’

      Because they don’t contain any actual sugar, artificially sweetened drinks shouldn’t spike insulin. But in one study in the journal Diabetes Care, researchers split their study participants in two groups and supplied half with a diet soft drink. They then tested their glucose and insulin levels afterwards. They found 20% more insulin in the blood of those who had drunk the fake sugary drinks.

      Why? It’s all down to the fact that the body is primed to detect sweetness. So, when something sweet hits your tongue, specific receptors send messages throughout your system.

      ‘First, they send a message to the brain to say that sugar is coming. Then the brain sends a message to the pancreas telling it to expect the sugar, so it prepares to release insulin,’ explains Professor Lustig.

      But when you drink an artificially sweetened drink? The sugar never comes and the pancreas sends out the message that you need to seek out more glucose.

      Sugar vs sweeteners: What does the science say?

      Yasmin, 25, drinks several cans of diet cola weekly to help her stick to a ‘no-sugar lifestyle’.

      ‘I eat healthy fats through things like almonds and avocado – and I don’t count calories. I love having a can of diet cola because it means I can have the sweet taste without consuming any actual sugar.’

      Yasmin is confident that she will be keeping to her method. She’s down 12kg, wearing jeans for the first time in years. And she’s hitting the gym for strength and cardio sessions four times a week. ‘If these drinks help me stick to a plan that is definitely working for me, I don’t see it as a problem with it.’

      And yet, Professor Lustig warns that Yasmin may be making life hard for herself.

      ‘Drinking artificially sweetened drinks when you’re not eating actual sugar is self-defeating,’ he says. ‘The point of a “no-sugar lifestyle” is to de-sensitise yourself to sweet foods. But if you are regularly consuming sugar-free fizzy drinks then you are re-sensitising yourself daily.’

      Indeed, researchers at the University of Sydney found that adding artificial sweeteners to the diets of rats and flies resulted in an ‘imbalance in sweetness and energy’.

      After the brain realised it had the sweet taste without the dense calorie load it was expecting, it sent signals encouraging the animals to eat more – so it could reap the energy it had anticipated.

      ’What’s more, consuming the sweetener regularly actually increased the intensity of the natural sugary taste,’ says study author Dr Greg Neely. ‘So this increased the overall motivation of the animals to eat more.’ But, as before, more research – in humans – is needed.

      Beyond weight loss, are diet fizzy drinks healthy?

      There is still much we don’t know about how artificial sweeteners are linked to disease risk, too.

      While a recent study did show that people who drank diet drinks had an increased chance of developing cancer or strokes, lead author Dr Matthew Pase cautions that this is early observational research – so it is impossible to tease apart cause and effect.

      As for the claims that sweeteners such as aspartame could be cancer-causing? ‘The balance of evidence is that artificial sweeteners are safe for us to eat,’ says clinical dietitian Rick Miller.

      ‘Some small experiments on mice demonstrated a link between aspartame and the growth of cancerous tumours – but it is not clear if we can directly relate these results to humans.’

      Miller’s message for us habitual drinkers: don’t freak out, but do cut down – on all colas, be they ‘diet’ or full-sugar.

      ‘Regular and diet varieties contain phosphoric acid, which research suggests can reduce bone mineral density,’ he says.

      How to quit diet coke and other fizzy drinks

      Ready to consciously uncouple with your fizzy vice? Follow these three R’s.

      1/ Recognise

      ‘Next time you’re craving a fizzy diet drink, think about the context in which you drink it. Do you really want what is in the can or, instead, do you just want some fresh air – or some time to pause?’ says Ogden.

      Nail that, and you’ll be more able to see what you need – and one step closer to getting it.

      2/ Remember

      Think of your parting ways with artificially sweetened soft drinks like that break-up with your ex who you knew wasn’t good for you.

      ‘You’ll feel like you’re missing something, but it is not because you don’t have something that you need – you were fine before,’ says Ogden. ‘You feel like this because you created a space for something and it’s not there anymore.’

      3/ Replace

      That space needs filling will something else, but don’t expect tap water to effectively plug the gap.

      ‘Brew a herbal tea, or infuse a jug of water with chopped cucumber and mint,’ suggests Miller.

      Or, you know, have a snack. Something with essential antioxidant vitamins, fill-you-up healthy fats and sustaining fibre. which if you’re getting hungry between meals, you probably need.

      And let’s be clear – a stress fracture caused by weak bones is going to have a more detrimental impact to your aesthetic and athletic goals than a few mini chocolate brownies.

      Still, I can’t promise that I will have developed a willpower of steel and won’t have had a sneaky sip of my old poison by the time you have read this.

      But if I do choose to crack open a can, it certainly won’t be done mindlessly. Because, while a part of me may still be bought into the zero-sugar, zero-calorie promise, there is a big chance that my body is not.

      This article was first published in Womenshealthmag.com/uk. More

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      The Alkaline Diet: Can This Unusual Viral Method Seriously Help You Shed Kilos?

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      By dietician Karen Ansel

      The Alkaline Diet, or so-called pee strip diet, is having a moment. According to the New York Post, celebs like Kate Hudson and Jennifer Aniston are fans of the plan, which requires you to monitor your pH levels by peeing on a strip of paper that tests your urine. Fun right? It’s also doing the rounds on TikTok, with advocates touting its many health benefits, from weight loss to more energy.

      The Alkaline Diet theory

      Certain foods (and not always obviously acidic ones like lemons and tomatoes) are said to produce acidic by-products when digested. These can throw off your pH balance and lead to weight gain, according to fans of the diet. There’s also the theory that these foods produce mucous in the body, which fuels disease by allowing them to thrive.

      Proponents of the diet say you should swap acid-forming eats like meat, eggs, dairy, processed foods and most grains. Instead, opt for high-alkaline fruits, vegetables, beans, tofu, nuts and seeds to correct your body’s pH and magically torch fat.

      In order to create an alkaline environment, you’d need to cut out acid-forming foods and introduce alkaline foods. In order to make sure your body is in an alkaline level, you’d need to pee on a strip to test.

      But does it work?

      While it’s a no-brainer that switching from fatty meats and processed carbs to a low-kilojoule produce-and-legume regimen will help you drop kilos, there’s zero evidence that your body’s pH has anything to do with it – or even that a certain diet can affect pH at all.

      “If our diets were able to drive the pH of our blood outside of the body’s normal range, people with lousy diets would be falling into comas and dropping dead left and right,” says nutritionist Tamara Duker Freuman, a registered dietician. Alkaline diets can be nutritionally sound but often lack many of the nutrients that vegan diets do. That’s not to say the alkaline diet hasn’t been praised by vegans on TikTok, since the diet focuses on raw foods, like cucumber noodles.

      Plus, while your pH in urine can be influenced by food, your blood should stay in a normal pH range, which is already slightly alkaline, with a pH of 7.36–7.44. Your stomach, on the other hand, should be acidic, which is key for digesting food. It could be fatal if your blood’s pH goes out of balance. This happens when you drink too much alcohol, are diabetic or during starvation.

      The Conclusion

      While the alkaline diet encourages you to focus on whole foods, leading to a healthier body overall, studies can’t guarantee specific health benefits. Any weight loss would result from cutting out whole food groups, leading to a calorie deficit. Since the science isn’t up to scratch, you’re better off focusing on whole, healthy foods, rather than trying to alkalise your body.

      This article was originally published on www.womenshealthmag.com  More

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      11 Reasons You Just Can’t Lose Weight, No Matter What You Try

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      So you’re eating well and working out but that number on the scale still won’t budge. If you can’t lose weight, know this: a caloric deficit is the only way the number on the scale can drop. But sneaky lifestyle habits could be what’s getting between yourself and creating fewer calories in than calories out. We’ve rounded up a few of the ways you could be sabotaging your weight loss without knowing it.

      1. You eat with your hands

      A new study suggests that people who use tongs to serve themselves food actually eat about 30 per cent less of it. Even if you’re eating with cutlery, you may be eating too quickly for your body to slowly register satiety. Try eating with chopsticks – experts say it slows down your eating, allowing you to register fullness faster – before you wolf down all those noodles.

      2. You’re drinking too much

      Most people overlook liquid kilojoules entirely, says Felicia Stoler, registered dietician and author of Living Skinny in Fat Genes. So don’t expect to notice when a seemingly single-sized juice can or bottle actually contains two or three servings – and two to three times more kilojoules. Your best bet: Replace juice with water, and eat your kilojoules instead of drinking them, she says.

      3. You eat fruity yoghurt

      Most fruit-flavoured yoghurts – and plenty of other healthy-sounding foods – are sweetened with fructose. But unlike other sweeteners, this one doesn’t tell your brain you’re full, according to a new study. The result: You end up eating way more kilojoules than your body actually needs.

      4. You hit up happy hour – A LOT

      People don’t realise just how many kilojoules they drink, says Stoler. What’s more, the alcohol in your cocktail can reduce your inhibitions, so you hit the happy hour menu (hello, nachos!) even harder. To imbibe without overdoing it, switch to water after drinking one or two of them.

      5. You’re overdoing it at breakfast

      While the standard serving size for cereal is about two-thirds of a cup, breakfast bowls can hold much, much more. So when you fill yours to the brim with cereal and top it off with milk, you could be eating twice as many kilojoules as you think – or more, leading you to think you’re being conscious even though you feel you can’t lose weight.

      6. You treat yourself a little TOO often

      When you indulge in sweet or fatty foods like ice cream regularly, you end up craving larger portions to feel satisfied, says Stoler. Need a sweet treat every day? A new study published in the journal Food Quality and Preference found that a few bites really will satisfy you just as much as a larger serving.

      7. You’re guzzling fizzy drinks

      Drinking kilojoule-free sweeteners is like dumping water in your gas tank instead of petrol, says Stoler. (For non-mechanics: It fills you up, but doesn’t keep your motor running.) When hunger strikes, drink water instead, and fill up on wholesome foods to drive off hunger pangs later.

      8. You’re depriving yourself

      Often when we think we can’t lose weight, we tend to cut out whole food groups (like carbs or fat, for instance). When you do that, you set yourself up to binge eat them the next time you let yourself splurge. So instead of crossing them off your grocery list, entirely, learn how to manage your cravings.

      9. You order the “regular” size

      Think you’re in the clear because you downsized your large order of chips? Turns out, people actually consume more kilojoules when they order regular-sized menu items than when they order portions advertised as “double-sized”, according to a new study.

      10. You’re staying up too late

      People who hit the sack on the late side tend to eat more high-fat and high-kilojoule foods than those who tuck in earlier, according to a recent study. No wonder they also gain more weight.

      11. You think working out gives you a “pass”

      Exercising can make you want to eat more – but that doesn’t mean you should, says Stoler. And it doesn’t help that most people grossly overestimate the number of kilojoules they torch at the gym. The good news: picking up the pace might actually decrease food cravings, according to a new study. More

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      So… What Is The Keto Diet Exactly?

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      The second my never-tried-a-diet-in-his-life friend said he was doing keto (as mine recently did), I knew the eating plan had surpassed trend status.

      I’m going to go out on a limb and guess that, if said not-into-wellness-at-all friend has heard of (and is trying!) the keto diet, you most certainly have. Still, you may be a little hazy on the details. Well, no more!

      Short for “ketogenic diet,” this eating plan is all about minimizing your carbs and upping your fats to get your body to use fat as a form of energy, says Scott Keatley, registered dietician, of Keatley Medical Nutrition Therapy. While everyone’s body and needs are slightly different, that typically translates to: 60-75% of your kilojoules from fat, 15-30% of your kilojoules from protein, and 5-10% of your kilojoules from carbs.

      After about two to seven days of following this eating routine, you go into something called ketosis, or the state your body enters when it doesn’t have enough carbs for your cells to use for energy. Then it starts making ketones, or organic compounds that your bod then uses in place of those missing carbs—and oh, it also burns fat for more energy, says Beth Warren, registered dietician, founder of Beth Warren Nutrition and author of Living A Real Life With Real Food.

      READ MORE: ‘Keto Crotch’ Might Be A Surprising Side Effect Of A Low-Carb Diet

      Why Did The Keto Diet Become So Trendy For Weight Loss?

      Believe it or not, keto was designed to help people who suffer from seizure disorders—not to help people lose weight. That’s because both ketones and another chemical produced by the diet, called decanoic acid, may help minimise seizures.
      Jessica Cording, New York-based registered dietician

      But people who started following the keto diet noticed weight loss for a few reasons: When you eat carbs, your body retains fluid in order to store carbs for energy (you know, in case it needs it). But when you’re not having much in the carb department, you lose this water weight, says Warren. Also, it’s easy to go overboard on carbohydrates—but if you’re loading up on fat, it may help curb cravings since it keeps you satisfied.

      That, plus the fact that ketosis encourages your body to burn fat, means you can end up with pretty dramatic weight loss.

      “The keto diet took off because its ‘rules’ make sense to most people,” Keatley says. “Almost all of us want to lose some fat from somewhere on our body, and this diet focuses on fat as fuel.”

      Celebs who’ve done the keto diet didn’t exactly hurt its rep, either. (We’re looking at you, Vanessa Hudgens, Halle Berry and Kim Kardashian.)

      What Can You Expect On The Keto Diet?

      It usually takes three to four days for your body to go into ketosis because you have to use up your body’s stores of glucose, i.e., sugar first, Keatley says. Any major diet change can give you some, uh, issues, and Keatley says he often sees patients who complain of IBS-like symptoms and feel wiped out at the beginning of the diet. (The tiredness happens because you have less access to carbs, which give you quick energy, he explains.)

      Those issues are part of what’s known as the “keto flu,” Warren says. Other side effects of the keto diet, all of which are tied to carb withdrawal, can include lightheadedness, nausea, mental fog, cramps, and headaches, in addition to diarrhoea and tiredness. Luckily, the keto flu doesn’t usually last more than a week—which is coincidentally about when people start to see the number on the scale go down, says Warren.

      Some people on the keto diet also experience ‘keto crotch‘, a strange-smelling odour down there as a result of the diet.

      READ MORE: Is When You Eat More Important Than What You Eat?

      Okay, But Will It Actually Help *You* Lose Weight?

      Probably, and there are a few reasons why, Keatley says. For starters, people usually reduce their daily kilojoule intake to about 6,276 kilojoules a day because healthy fats and lean proteins make you feel fuller sooner—and for a longer period of time. And then there’s the fact that it takes more energy to process and burn fat and protein than carbs, so you’re burning slightly more kilojoules than you did before. Over time, this can lead to weight loss.

      Everyone is different, and how much you weigh when you start the diet matters, but you could safely lose around half to one kilogram a week on keto, Keatley says. “It’s sometimes more, sometimes less, depending on the individual’s caloric needs,” he adds.

      Worth noting: The keto diet isn’t a “miracle fat burner,” says Keatley. “The kilojoules in the fat must are still kilojoules, so working out and keeping total intake at a reasonable level is the only way it works,” he says. “Being on a keto diet but eating more kilojoules than you need will still add fat to your frame.”

      Who Does It Work Best For?

      Cording says the keto diet is really ideal for people who suffer from seizure disorders. If that’s not you, she doesn’t recommend it as a long-term approach because it’s so hard to stick with.

      That said, a keto diet will work for someone who really loves meat and heart-healthy oils like olive oil and safflower oil, Keatley says. However, he and Warren also stress that it’s not easy—or necessarily healthy—to follow over time (certain types of carbs are good for you!).

      If you’re interested in following keto for a short period of time, Cording says it’s important to set yourself up for success by making sure you have the right ingredients and tools to make it happen.

      Although if you just love carbs way too much to entertain the idea of doing the keto diet, well, that makes two of us.

      This article was published on www.womenshealthmag.com More

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      in fitness and body

      Fibre For Weight Loss: How Much Should You Eat? What Nutritionists Recommend

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      If the phrase “fibre in your diet” calls to mind images of your mom popping Metamucil tablets, we don’t blame you — fibre is basically the Golden Girls of the nutrient world. However, it’s also essential for weight loss.

      Fibre is about as close to a magic weight loss ingredient as you can get, says Keri Gans, author of The Small Change Diet. Unfortunately, most of us aren’t getting enough of it, she says. Here’s everything to know about fibre intake for weight loss.

      How much fibre should you eat per day?

      The average woman should be getting 25 grams of fibre per day, according to the 2015 to 2020 Dietary Guidelines. That’s the amount in seven apples, or 12 cups of broccoli, or seven and a half cups of oatmeal. But we’re going to take a wild guess that you’re not eating that many apples.

      How does fibre help you lose weight?

      Getting an adequate amount of that nutrient through whole foods (not fibre supplements, more on that later) keeps you fuller longer because fibre digests much slower than simple carbs. And the more full and satisfied you feel after eating healthy, fibre-filled foods, the less tempting those cookies in the break room will be after lunch, explains Gans.

      READ MORE: Finally, A Medical Aid Is Offering DNA Tests To All Members

      Another bonus that comes with packing fibre into your diet is that healthy, weight-loss-friendly foods, like fruits, veggies, and whole grains, are already full of the stuff, says Gans. So by aiming to meet your fibre quota, rather than counting calories, you’ll likely end up making better food choices overall, she says.

      What are the other health benefits of eating enough fibre?

      Fibre is an essential nutrient for health, says Katie Hake, a nutritionist at Indiana University Health. “Fibre can help to reduce cholesterol, which helps prevent heart disease. It can also help control blood sugar by slowing down the breakdown of food, particularly for those who live with diabetes,” she says.

      On top of that, this essential part of your diet keeps your digestive system trucking along, so you won’t be bloated or constipated. (*Insert poop emoji here.*) How exactly does fibre do that? It depends on the kind you’re consuming.

      There are three kinds of fibre: soluble, insoluble, and fermented. The first two aid digestion, but each type has a different role. “Soluble fibre, from oats, nuts, and seeds, acts as a broom to ‘sweep’ things along,” says Hake. Insoluble fibre, from things like cabbage, brown rice, and some dark leafy vegetables, on the other hand, promotes bowel movement by making your stool easier to pass. “[It’s] non-digestible and adds bulk to the stool, which can aid in moving things along,” says Hake.

      Then, there’s fermentable fibre, which you can get from foods like beans and garlic. “Fermentable” means the fibre holds an ability to promote growth of good bacteria in the gut, similar to probiotics, says Hake.

      How can I eat 25 grams of fibre a day?

      Since pounding six apples at the end of your day to meet your fibre goal isn’t appetizing, the best strategy is to spread your servings out across all your meals and snacks for the day, says Gans.

      “All of your meals should include at least eight grams of fibre,” she says. To hit the 25 grams per day goal, snack on a medium pear or half an avocado, which has about six grams of fibre each, says Gans.

      READ MORE: Tracey-Lee Lusty Opens Up About Her Bariatric Surgery And What Being Body Positive Means To Her Now

      To ramp up your fibre intake at each meal, start including oatmeal, which has four grams per cup, quinoa (five grams per cup), and barley (eight grams per 1/4 cup) into your menu. To up the ante even further, get friendly with fibre-filled mix-ins like chia seeds (10 grams per ounce), and chickpeas (about nine grams per 1/4 cup). Above all, remember that fibre is your friend.

      What foods are highest in fibre?

      If you need more ideas of high-fibre foods you can add to your daily diet, there are plenty of other options. Here’s a list of foods you can try, according to Hake.

      Lentils (7.8 g of fibre per half cup): “Lentils can be a great source of protein for lentil tacos, chilli, or stuffed in cooked peppers,” she says.

      High-fibre bran cereal (9.1 grams of fibre per half cup): “It’s an easy food to add to yoghurt or eat for breakfast to help keep you full for a busy day ahead,” Hake says.

      White beans (9.6 grams of fibre per half cup, cooked): Hake notes that white beans are easy to add to a soup or salad for an added fibre boost.

      Black beans (7.7 grams of fibre per half cup, cooked): “These make a great base for all kinds of meals and add additional fibre,” she says.

      Artichokes (7.2 grams of fibre per half cup, cooked): Try adding artichokes to a salad or on top of homemade pizza for a twist.

      READ MORE: Will Eating Less Really Help You Shrink Your Stomach?

      Can you eat too much fibre — and what happens if you do?

      It is possible to have too much fibre, especially if you’re incorporating supplements into your diet or if you consume in excess of the dietary guideline limit of 25 grams a day. If you’ve had too much, you’ll feel it. “Consuming an excess of the dietary guidelines can cause gas, bloating, discomfort, nausea, and even constipation,” says Hake.

      Again, the best way to avoid going overboard is to avoid fibre supplements. (Tip: It’s also better to get fibre from natural foods because it encourages you to eat more nutritious options, which you might not if you rely on supps — not ideal for weight loss.)

      If you’re just beginning to monitor and up your fibre intake, Hake suggests increasing gradually to allow your body time to adjust and minimize symptoms. Drinking plenty of water can also help reduce any likelihood of stomach aches from upping your daily fibre.

      The bottom line: Fibre is a crucial nutrient for weight loss, and the average woman needs 25 grams per day, which can be spread out across your meals and snacks.

      This article was originally published on www.womenshealthmag.com More