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HOW TO NAVIGATE EFFECTIVELY WITH THE INTERMITTENT FASTING

on September 20, 2022 by ANONYMOUUS add comment

IF simply involves switching between fasting and eating on your normal schedule.
This method could help you manage your weight and ward off chronic diseases if monitored and done effectively.

BASIC CONCEPTS
Before going into this practice, it is important to know what it entails.
Some basics to know:
– you have to skip one meal
– you can still have your favourite healthy meal while fasting
– you can drink water while fasting
– you can have no-calorie beverages while fasting. Examples include coffee, green or black tea.

So for everyone that has heard about IF or has practised it before, normally, you would skip breakfast while fasting, because it feels easier.
-But, according to a research carried out by USDA economic research service, it was noticed that skipping dinner, reduced more daily calories and lowered diet quality the least when compared to skipping breakfast or lunch.
-Also note that your night fast should be longer than 2 hours and shorter than 24 hours

TYPES OF IF
There are basically 3 popular types of IF:
– 16:8 method
– 5:2 method
– eat-stop eat method.
Others include OMAD, and warrior diet.

16: 8 METHOD

5:2 METHOD

EAT-STOP-EAT METHOD
This method involves fasting for 24 hours twice or thrice a week.
– Fasting for 24 hours would lead to a metabolic shift and ause your body to use up fat
– But staying off food for 24 hours might lead to binging and overconsumption.

IF AND YOUR HORMONES
– IF positively affects the human growth hormone (HGH), especially when done adequately. These hormone levels increase when you do IF, and higher levels of this hormone facilitate fat burning and muscle gain.
– IF also increases the amount of norepinephrine in our bodies which help to breakdown body fat and facilitate it use for energy
– intermittent fasting decreases androgen markers (i.e., testosterone and the free androgen index (FAI)) while increasing sex hormone-binding globulin (SHBG) levels in premenopausal females with obesity.
– fasting may prove to be a valuable tool for treating hyperandrogenism in females with polycystic ovarian syndrome (PCOS) by improving menstruation and fertility.

BENEFITS
– WEIGHTLOSS: A 2014 review of scientific literature found that IF can cause 3–8% weight loss over 3–24 weeks, which is a significant amount. Also, participants lost 4-7% of their waist circumference.
– CAN REDUCE INSULIN RESISTANCE: IF can help reduce insulin resistance. According to research, it can help reduce blood sugar by 3–6% and fasting insulin levels by 20–31%.
– HEART-HEALTH: IF may help to reduce bad cholesterol, and blood triglycerides.
– OXIDATIVE STRESS: IF may help reduce inflammation (a key factor in disease processes) and oxidative stress.
– BRAIN HEALTH: may increase the brain hormone brain derived neurotrophic factor (BDNF) and may help in the growth of new nerves. it also may help prevent alzemheirs
– DECREASE IN APPETITE: according to research, time-restricted fasting (16 8), decreased mean ghrelin levels, increased fullness in participants, and decrease the desire to eat.
Also, in the first 12 hours of fasting, there is a slight increase in ketone bodies, this helps in appetite suppression.

POSSIBLE DOWNSIDES
– Malnutrition: if not done properly, intermittent fasting could lead to serious malnutrition. some very vital micronutrients and electrolytes might be lacking in your diet if not monitored.
– Dehydration: during a fast, your body tends to release water and salt via the urine. if this water isn’t replenished, you get dehydrated.
– Bad breath: during fasting, fat is used up majorly as fuel. fat metabolism leads to acetone formation which can affect your breath
-fatigue and low energy: when fasting, especially if you are not adequately monitored, with an inadequate intake of calories, you tend to be fatigued due to a low intake of calories
5. Headaches and lightheadedness: this is most common in intermittent fasting and occurs within the first few days especially if you’re a newbie.
6. Hunger and cravings: normally you’d feel hunger cues during your fasting. they tend to be heavier if you don’t do it well.
Most of these side effects should disappear in 2 weeks,

TIPS TO NAVIGATE EFFECTIVELY
• Know your nutrient needs
• Always incorporate proteins into your eating window
• Know your energy requirements
• Always stay hydrated
• Avoid overeating/undereating
• Maintain a balanced diet
• Try out the different types of IF
• Keep track of your journey
• Adapt a suitable workout routine
• Plan meals
• Speak to a registered dietitian

WHO SHOULD NOT BE ON IF?
• If you are underweight
• If you have a history of an eating disorder
• If you are pregnant
• If you are breastfeeding
• If you are on insulin (type 1)
• Anyone with immunosuppression
• Transplant patients
• Chronic kidney diseases
• Poorly controlled diabetes (unless an endocrinologist is involved).
• Adolescents and kids
• Elderly (muscle mass)

SUMMARY
The intermittent fasting pattern of eating is quite a beneficial one with side effects that can easily be managed. But, it is important that you are monitored by health practitioners before delving into this type of diet.
Also, before starting, be sure of the type of fast that would suit your lifetyle and schedule.

SOURCES:
-https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work
– https://www.healthline.com/nutrition/6-ways-to-do-intermittent-fasting
– https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3680567/
– https://pubmed.ncbi.nlm.nih.gov/31525701/

LIFESTYLE

What happens when you remove carbs

on April 20, 2022 by ANONYMOUUS add comment

You know, the idea behind weightloss for so many people is removing a particular food group from their diet

And that food group that has suffered a lot is carbs.

You know, the advent of the keto-diet, Atkins diet, and other “ low carb diets” can make you question the health benefits of carbs in our body and even label carbs as “bad”.

Lets do that same explanation on how carbs affect weightloss and why you get to lose weight easily when you take off carbs

So, what are Carbs?

Basically, carbs are one of the three macronutrients that form a major part of our diet. Other macronutrients are protein and fats. All these macronutrients provide the body with energy usually measured in calories.

There are basically 3 types of carbs found in food and they are:
1. Refined Carbs: these type of carbs have been processed, and during the processing, some vital nutrients especially fibre has been removed, leaving just sugars. It is very easy for these types of carbs to spike your blood sugar and lead to other complications Examples include some breakfast cereals, white flour, pastries, snacks, sodas.

2. Dietary Fibres: also a type of carbs which aids easy digestion and help reduce blood glucose spikes. Examples include leafy vegetables like spinach, broccoli, ugwu,tete etc.

3. Starch: also found in plants and slowly release energy to the body throughout the day. Examples include potatoes, yam, plantain, whole wheat or white bread, brown or white rice.

These foods also contain varying amounts of dietary fiber which could provide extra health benefits.

Can Carbs make you Fat?
Whatever food consumed in excess would definitely lead to fat gain over a long period of fat. Whether it is from carb, protein or fat source. Each of these macronutrients contain calories.

Why do I lose weight when I cut Carbs?

1. You shed water weight
so many times when people put off so much weight over a short period of time, what happens is that they just lost water weight.
Now that sounds weird, but let me explain.

The body stores arbs in the liver as glycogen, and each gram of glycogen is stored with 3g of carbs. So, when you continue to cut out carbs, what you are doing is cutting out the glycogen store with water, not necessarily fat. Ever noticed that the weight comes back when you add carbs back?

That is because the process is a reversible one.

2. You’re on a Calorie deficit diet
Cutting out carbs means cutting out a source of calorie to the body, that will obviously lead to weight loss. Ideally if 500kcal is removed daily from the diet, it will lead to 0.5-1kg loss in weight, so you’re on a calorie deficit, you must lose weight.

The bad thing here is that this might in turn lead to muscle mass loss.

What’s the best approach to Weight-loss?
Sustainability over a long period is very important when trying to shed some pounds or when adopting a “diet”.
The best approach is to adopt a lifestyle that suits you. Calorie deficits, exercise regimes, and lifestyle modifications all go hand in hand to help lead a healthy lifestyle.

The weight loss approach should not be ‘all or nothing’, strict, rigid, or a quick fix. It should be what you can live with over a very long period of time.

Summary
Losing weight isn’t a do or die affair, you don’t need to take out any food group to achieve that, we could always work together and attain your desired/ideal body weight.

Sources:
https://paleoleap.com/everything-you-need-to-know-about-water-weight/
https://www.menshealth.com/health/a26361054/water-weight/
https://pubmed.ncbi.nlm.nih.gov/7332312/
https://www.medicalnewstoday.com/articles/320603#ways-to-lose-water-weight
https://www.nhs.uk/live-well/healthy-weight/why-we-need-to-eat-carbs/#:~:text=In%20the%20absence%20of%20carbohydrates,%2C%20you’ll%20gain%20weight.

LIFESTYLE

IS MY THYROID KEEPING ME FROM LOSING WEIGHT?

on April 12, 2022 by ANONYMOUUS add comment

Identifying the actual reason why you’re not losing weight is the beginning of a successful weight loss/health journey

Weight loss might be the major complaint, but you might be at risk of cardiovascular diseases and diabetes if not placed on a healthy diet.
With this article, we’ll be looking at one major reason why you might not just be losing weight accordingly.

THE THYROID GLANDS
The thyroid glands are located just in front of your neck. They produce hormones that help regulate metabolic rate controlling the heart, muscles, and other important parts.
The thyroids get their information from the pituitary gland which helps to stimulate their hormone release to help in bodily functions
The thyroid glands could either overproduce hormones (hyperthyroidism) or it could underproduce (hypothyroidism). When it does either of these, it affects your weight entirely.

WHAT HAPPENS WHEN THE THYROID GLANDS MALFUNCTION
Hypothyroidism occurs when the thyroid glands are under-producing hormones. This comes with symptoms such as weight gain (finding it difficult to lose weight), slower heart rate, more frequent and stronger heart rate, dry skin, and hair.
With hypothyroidism, the way your body processes energy is quite slow, making it hard for you to put off extra weight. If not supervised, you might just get frustrated on the long run, see how your dietitian can help you out:

HOW YOUR DIETITIAN AN HELP YOU
– Your dietitians duty is to help you plan out adequate number of calories and merge it with exercises that would help enhance your metabolism
– Your dietitian aims to make sure you have the important nutrients that are depleted in you, especially if you have hypothyroidism. Nutrients like iodine, vitamin D, selenium, and B12 are mostly affected when the thyroids malfunction
– Also, he/she makes sure every goitrogen ( substances that interfere with how thyroid hormones are utilized) present in your diet is totally removed. Goitrogens include soy, cabbage, broccoli, and cauliflower.
Furthermore, you can help support your thyroids by incorporating these into your diet

Nutrients to support thyroids:
Iodine: fish, cheese, milk, seaweed
Sodium: iodized salt
Potassium kiwi, potatoes, banana
Selenium: fish,
Tyrosine: eggs, plan cut beef
Zinc- liver, oyster

MEDICAL TREATMENT
Diet alone won’t help manage your underactive thyroids, because without medical treatment, dietary management won’t be effective
So, your doctor would most likely place you on an oral synthetic thyroid hormone (levothytoxine) that would help replace the amount of hormone your body is no longer producing.

The absorption of this might be tampered with if you take supplements that contain iron, or calcium, and even some antacids that contain aluminum hydroxide.

The thyroid gland is the major support system that determines how much energy is used up or stored in your body. When it malfunctions, it totally can affect your weight. It is important to speak to your doctor when you notice struggles with losing weight for a correct diagnosis.

Sources:
1.https://www.todaysdietitian.com/newarchives/070112p40.shtml
2. Biondi B, Klein I. Hypothyroidism as a risk factor for cardiovascular disease. Endocrine. 2004;24(1):1-13
3. Dean S. Medical nutrition therapy for thyroid and related disorders. In: Mahan KL, Escott-Stump S, eds. Krause’s Food, Nutrition, & Diet Therapy. 13th ed. Philadelphia, PA: Saunders; 2008: 711-724
4. Rayman MP. Selenium and human health. Lancet. 2012;379(9822):1256-1268
5. Messina M, Redmond G. Effects of soy protein and soybean isoflavones on thyroid function in healthy adults and hypothyroid patients: a review of the relevant literature. Thyroid. 2006;16(3):249-258

LIFESTYLE

IS INTERMITTENT FASTING THE NEW GO-TO DIET TRICK?

on January 31, 2021 by ANONYMOUUS add comment

It seems like the trend now is fasting, we’ve come a long way in the nutrition space and there has been so many takes on how to lose weight or help with some chronic diseases.
So the question is: will fasting help me lose weight, manage diabetes and other chronic diseases?

Absolutely! It would, but is it sustainable and convenient?
Is it suitable for everyone? What are the merits and demerits of fasting?
These are the questions we’ll love to use this article to answer, but before then;

WHAT IS INTERMITTENT FASTING?
Intermittent fasting, also known as intermittent energy restriction is any schedule for meals that involves a cycle between voluntary fasting and non-fasting periods. It can include an alternate day fasting, periodic fasting or daily time restricted fasting.

Apart from the religious type of fasting, there are 3 main types of intermittent fast:
– 5:2 Diet: this type of fasting involves that you fast for 2 days per week and you’ll be allowed to take 25% of your daily caloric needs, while you eat normally for 5 days.
– Alternate day fasting: you have to skip a day and eat the other day. So, you eat on Monday and skip Tuesday, eat Wednesday and skip Thursday, and it goes om like that. You’re still allowed to just 25% of your normal daily calories per day In this type of regimen.
– Time restricted fasting: this type involves fasting for 8-12 hours of the day and eating during the remaining time frame. For this, you are not restricted to having just 25% of your daily calories. Apart from the above mentioned, there is the warrior diet also.

IS INTERMITTENT FASTING REALLY EFFECTIVE?
A study found that participants consumed 35% fewer calories and lost an average of 7.7 pounds (3.5kg) after alternating between 36 hours of fasting and 12 hours of unlimited eating over 4 weeks. For some studies, there was not any significant weight loss between the fasting group and moderate calorie group
There are quite a number of side effects of intermittent fasting especially when it is abused and they include: extreme hunger pangs, lightheadedness, reduced concentration, fatigue and nausea. All these put together might just make the regimen to be effective only for a short time.
Furthermore, people might tend to eat more than required on days that they are free to eat would result to no weight loss.

CAN I TRY GOING ON AN INTERMITTENT FAST?
For some groups, intermittent fasting is advised at all, you can still achieve your health goal without having to do marathon fasts
If you have diabetes, on routine medication, pregnant or breastfeeding, you should not do intermittent fasting.
You really should not go on a long fast, or skip meals so you would lose weight or manage your blood sugar levels. The caveat is that when your body doesn’t take in any food, obviously calories would be depleted and other nutrients, thereby leading to a decrease in blood sugar, so it is not magical

You can stick to healthy and mindful eating and still achieve perfect glucose levels and still lose weight without any type of side effects, so why go on a regimen with side effects?

SOURCES

https://www.healthline.com/nutrition/intermittent-fasting-guide

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5959807

DIET THERAPY OF DISEASES

Non Alcoholic Fatty Liver Disease: What You Need To Know

on August 21, 2020 by ANONYMOUUS add comment

Your liver is your largest internal organ which is responsible for digestion, detoxification, and storage of energy.

A very little infection could lead to its damage if not treated properly.

The term ‘liver disease’ is a compendium of many different conditions including hepatitis, liver cancer, fatty liver disease and genetic conditions like hemochromatosis. Let’s delve a little bit into a disease that could be curbed nutritionally, especially one that affects about 25% of the world’s population (Non alcoholic fatty liver disease (NAFLD)

What is NAFLD & NASH?

Non-alcoholic fatty liver disease (NAFLD) is a condition in which fat is inappropriately stored in the cells of the liver. As the name implies, this particular type of fatty liver disease occurs in people who drink little/no alcohol – while there is also fatty liver that can result from excessive alcohol consumption. Often times, it’s not stereotypical, you may drink moderately, as well as have nutrition and lifestyle habits which can still contribute to fatty liver disease. Regardless of the cause, lifestyle changes are typically the first intervention.

If left undiagnosed or untreated, having NAFLD could also increase a person’s risk of developing a more advanced form of liver disease, called non-alcoholic steatohepatitis (NASH). 30% of those with NAFLD progress to developing NASH. So, what’s the difference? In NAFLD, there are fatty deposits throughout the liver, but little to no inflammation or liver cell damage.

NASH on the other hand, is a form of NAFLD and is characterized by fatty deposits in the liver PLUS inflammation and liver cell damage, fibrosis (hardening of the liver) and can even lead to permanent scarring in the liver, called cirrhosis. In other words, it is more permanent and irreversible than normal NAFLD – but can still be managed with lifestyle, diet, and/or medications.

Why would someone who doesn’t consume excess alcohol still have fat deposits around their liver? There are a few risk factors that are associated with developing NAFLD and NASH including:

Having characteristics of metabolic syndrome – this includes factors such as high blood pressure, high cholesterol, diabetes mellitus or insulin resistance, and large waist circumference
Rapid weight loss may be due to a previous illness or stringent eating patterns
Obesity
Excessive intake of energy, in particular fat and sugar, and overall lack of balance in the diet
Genetic risk factors

SYMPTOMS OF NAFLD?

One of the most challenging aspects of NAFLD and NASH is that they could be asymptomatic, particularly in the early stages in which many people get little to no symptoms at all. If individuals do present with symptoms, they generally experience one or more of the following things:

Pain/discomfort in the upper right abdomen (where the liver is located)
Fatigue
Unexplained weight loss
General feeling of unwell

“In the more extreme cases, where liver cirrhosis and scar tissue develop, people may experience fluid buildup called edema or ascites, and yellowing of the skin and eyes called jaundice”. However, this is unlikely to occur in the beginning stages of NAFLD and NASH.

“Because this condition is difficult to detect with physical symptoms, it is key to manage your health by seeing your doctor regularly and having routine blood work – usually annually or every couple of years unless you are at higher risk. This is especially important for anyone with a personal history or family history of liver issues, diabetes mellitus (particularly type 2), or any of the other risk factors listed above”.

How is NAFLD diagnosed?

Doctors use routine medical check-ups in detecting liver disease, which can involve physical examination, blood work, and imaging tests. In many cases, the first signs of NAFLD pop up in blood tests. Doctors will commonly include a check for liver enzyme levels including alanine aminotransferase (ALT) and aspartate aminotransferase (AST). If these are elevated, your doctor may want to investigate fatty liver disease.

Other tests for diagnosing NAFLD & NASH include imaging tests such as abdominal ultrasounds, fibro scans, and CT scans to view the liver and detect fatty tissue.

A combination of blood tests and imaging is typically enough to determine if someone has NAFLD, but your healthcare team may decide to do additional testing to identify the severity of your condition such as a liver biopsy or additional blood testing.

ARE THERE TREATMENT OPTIONS?

You have realized that drinking alcohol In moderation doesn’t stop you from developing NAFLD, so it’s wise to watch your lifestyle patterns to avoid developing this disease. Poorly managed fatty liver disease can ultimately lead to cirrhosis and increased risk of liver cancer.

Treatment of NAFLD involves a combination of lifestyle and medication management, although some people might not require pharmacotherapy to improve their liver function.

IS THERE NEED TO LOSE WEIGHT IF I HAVE NAFLD?

A vast majority of the recommendations that exist regarding nutrition for NAFLD are focused on reducing overall weight as a means for improving liver biomarkers. However, a systematic review from 2003 revealed that a vast majority of the studies that analyzed the connection between weight reduction and NAFLD had flawed methods, making it difficult to truly connect the dots between weight loss and NAFLD, predominantly because weight loss if often not permanent, and weight cycling appears to be a possible risk factor for worsening NAFLD and progression to NASH or cirrhosis.

As earlier stated, weight loss especially if rapidly chased, could lead to development and worsening of NAFLD . Pursuing weight loss does not always mean someone is healthy! If weight loss must be involved, it should be realistic and sustainable and not some type of “crash diet” lose 30kg in 3 weeks” type of diet.

DIETARY MANAGEMENT

There is no standard “NAFLD diet”, but there are some key dietary concepts that are linked to better outcomes in those with non-alcoholic fatty liver which includes :

Reducing saturated fat intake – saturated fat is primarily found in animal products, particularly beef, pork, creamy sauces, cheese, and other high fat dairy. It is also in coconut and palm oil.
Reducing intake of simple carbohydrates, especially fructose – high consumption of simple sugars such as those found in pop, juice, baked goods, candy and highly processed grains can contribute to excess fat being deposited in the liver. Avoiding these foods is recommended. Enjoy these foods occasionally and continue to eat natural sugars from fruits, vegetables, and dairy.
Increasing consumption of unsaturated fats such as omega-3s – Omega-3 fatty acids have been shown to help with reducing inflammation and fat synthesis in the liver. Foods high in omega-3 fatty acids include fish (particularly salmon, trout, tuna, mackerel & sardines), nut, seeds, plant oils and fortified foods like omega-3 eggs.
Increasing fibre consumption – getting enough fibre in the diet can actually help to reduce the amount of fat we uptake into our bloodstream and carry to the liver. Fibre, particularly soluble fibre, binds to fat in the digestive track and helps us to do away with it naturally. Yes sure- we poop it right out! Fibre also plays a key role in regulating blood sugars and gut health, both factors implicated in the development of NAFLD.
Reducing or eliminating alcohol intake – like mentioned earlier, we often see those with moderate alcohol intake diagnosed with NAFLD. Alcohol is very hard on the liver, so reducing intake or entirely cutting it out is helpful.
Exercise – staying active always is a key component of reducing fat deposits in the liver. If you think the gym is a scary place, then you can try dancing.

THINK MEDITERRANEAN!

To be on a safer path, following a Mediterranean-style eating plan with an emphasis on lots of plant-based foods (veggies, fruit, and whole grains) ,leaner cuts of meat like chicken, turkey, and fish. Alongside this, consuming 1-2 meatless meals that include pulses like beans, chickpeas, and lentils is a great way of displacing intake of foods higher in saturated fat, plus an excellent source of fibre which might range from fleshy fruits with pulps or leafy vegetables.

Working with a dietitian is also highly recommended if you have NAFLD, as each case is very unique and should be individualized.

Medications

“There are numerous drugs that have been studied for NAFLD – almost too many to count! Generally speaking, medications used for the treatment of NAFLD mainly target the underlying cause (or suspected cause) of NAFLD”. In particular, medications that aid in cholesterol reduction and blood sugar management are a mainstay of care for NAFLD.

SUMMARY

If you have been recently diagnosed with NAFLD, working with a dietitian to incorporate a balanced diet that will help to reduce fatty deposits in your liver is highly recommended!

Many health professionals would encourage weight loss to treat NAFLD. While this might sound appropriate, please remember that weight loss without a focus on sustainable behaviours and long-term health can actually worsen NAFLD, particularly rapid weight loss.

Sources: https://ignitenutrition.ca/blog/non-alcoholic-fatty-liver-disease-what-you-should-know/?utm_source=dlvr.it&utm_medium=twitter