This App Uses Artificial Intelligence To Manage Your Inbox. There was a day a few years ago where I received 1. I’m super careful about using my email address on online forms and what not, but every single time I go to a conference or attend an industry event I somehow manage to get signed up for another dozen or so related lists thanks to someone passing out my deets. No matter how careful you are, if you’re not diligent it’s easy for your inbox to spiral out of control. And when it gets too full, you end up missing the emails you want to see because they’ve somehow gotten buried in a pile of emails you don’t. Now there’s a new app that wants to provide a robotic helping hand to make navigating through the chaos easier. Called Astro, the Android and i. OS app has an AI assistant built in that reminds you to respond to emails from friends while also suggesting you unsubscribe from those promotional emails you never open. I’ve been using it for a little over a month, and have been really impressed. On the surface it’s just like any other email app. Your messages are divided up into two inboxes, a “Priority” one full of messages it thinks you want to see, and an “Other” box with everything else. The app also offers some other features like email tracking and snoozing. That’s great and all, but the magic really comes from the app’s built- in digital assistant. When you tap into that, the assistant makes smart suggestions of things you should do based on how it sees you’re interacting with your inbox. For instance, today Astro asked me if I wanted it to automatically archive messages from Grubhub because it looks like I haven’t been reading them (or more like I didn’t even realize I was subscribed to them), and suggested that I add my friend Allison to my VIP list because it looks like we’re interacting frequently. Yes, I could have done through my inbox and figured all that out myself. But would I have? Probably not. And those were questions I could answer while I was riding in a Lyft to meet a friend. This week, the app added Slack integration. So, if you’re like me and have your face buried in a Slack channel all day long, the app can let you know when an important email comes in. They also took things a step further to make Astro’s search bar work with Slack, so if you can’t remember whether you had a convo with a coworker in Slack or via email (the answer is always the opposite of what you think it is) you can search both at once. Astro also works with Alexa, so you can have her read through messages and even send quick replies hands free while you’re still in bed or cooking breakfast in the morning. And it’s all free. You can give it a try here for Android and here for i. Port Manteaux churns out silly new words when you feed it an idea or two. Enter a word (or two) above and you'll get back a bunch of portmanteaux created by jamming. Entertainment Television, LLC. A Division of NBCUniversal with news, shows, photos, and videos. Watch live BBC TV channels, enjoy TV programmes you missed and view exclusive content on BBC iPlayer. Camila Cabello Height Weight Body Statistics. Camila Cabello Height -1.57 m, Weight -50 kg, Measurements-34-25-34, Bra Size -32B, Dress Size -6 US, shoe. LEMONADE DIET GUIDELINES. Essentially the Master Cleanse consists of consumption of: Fresh lime or lemon juice with maple syrup and cayenne pepper mixed with water.
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Lower fat isn't necessarily better. Regularly consuming fewer than 20% of your daily calories from fat (see "Too Low" on the chart above) will put your health at risk. Expert Reviewed. Four Methods: Preparing for Weight Loss Making Dietary Changes Changing Your Eating Habits Getting. Weight Loss and flax seed have a strong relationship to help You with weight loss. Flaxseed Omega 3 lose weight, flax helps your brain and your body get the needed. You're eating right and exercising, but the scale won't budge. The problem is that you're not eating enough calories to lose weight. Here's why. Flaxseed, flaxseed oil and linen are all products of flax, one of the first crops to be domesticated. Flaxseed has long been used for nutritional and. Although early research hints that flaxseed oil might help with weight loss or may boost your health if you're. Benefits of Flaxseed, Flaxseed Oil, and Gel. Flaxseed is also known as Linseed. Because this herb has a great source of essential minerals, vital vitamins and healing compounds, it has been used for various purposes for more than 7. This herb has brown seeds that have often been utilized to cure inflamed skin as well as the problems associated with constipation. Flaxseed also contains essential fatty acids that are effective in preventing heart problems and curing a variety of problems related to inflammation and hormone. Flaxseed is known for a great source of fiber, key components and essential nutrients; therefore, it is consider as one of the powerful healing herbs over the world. However, in order to preserve all the nutrients and benefits of flaxseed, it is important for you to know how to store and refrigerate this food. This is because the quality of flaxseed can be go bad, for example degraded or oxidized if it is ground and get exposed to the light, air, time and sudden abnormal temperature changes. To preserve all the benefits of flaxseed and nutrients like polyunsaturated fatty acids, vitamins, soluble fiber, and amino acids, many people choose to grind the flaxseeds in their own grinder and make sure that they are not exposed to the bad factors and conditions. However, not many people can have enough time and patience to do it.
Therefore, they buy the flaxseed oil or gel in the supermarket. The process of pressing flaxseed and making the flaxseed oil and gel follows the strict requirements to maintain and preserve the optimal freshness and benefits of flaxseed. The manufacturers often flush nitrogen into the containers of this oil and gel. The flaxseed oil is rich in alpha- linolenic acid that can provide the great benefits such as lipid- lowering properties. If you are interested in the healing effects of this herb, in this article in All. Remedies. com, I would like to introduce to you some amazing benefits of benefits of flaxseed, flaxseed oil and gel for the health, skin and hair. Read this article bellow to know more. Lower Cholesterol. We all know that the high cholesterol levels may result in many serious health problems such as heart disease and strokes. In fact, heart disease can threaten the life of a lot of people in America. The possible reason may be that American people often eat a healthy diet such as fast foods, processed foods, alcohol, and carbonated drink. These foods and drinks increase the level of cholesterol significantly, doubling the risk of developing heart disease and strokes as well as other serious problems related to arteries. It is important to follow a healthy low- cholesterol diet to control the cholesterol level. Flaxseed is said to lower the cholesterol levels. Therefore, it is highly recommended adding flaxseed in your diet. Flaxseed is effective in reducing cholesterol level because it is rich in alpha- linolenic acid. This acid is proven to lower the LDL cholesterol and triglycerides levels. Moreover, flaxseed contains a great source of not only insoluble but also soluble fiber. Soluble fiber can inhibit the absorption of cholesterol into your blood and your body and thus, reduce the cholesterol levels. A study published in 2. Nutrition Research found a significant improvement in high cholesterol level in men who consume 2. In another study, 4. Finally, the researchers would compare the result between people taking ground flax seed and a group receiving statin drugs. After a period of time, they found out that the ground flaxseed is as effective as statin drugs. To add flaxseed in your diet, you can mix a tablespoon of ground flaxseed with your cold or hot cereal and eat it as the healthy high- nutrient breakfast. Alternatively, you can mix a teaspoon of ground flaxseed with the mustard or mayonnaise. A tablespoon of ground flaxseed can also be added into a cup of yogurt. Lower The Risk Of Heart Disease. Benefits of flaxseed, flaxseed oil and gel also include lowering the risk of heart disease. Flaxseed is a great choice if you want to change your diet. This is because flaxseed has a great source of fiber, omega 3 fatty and phytochemical lignans. Flaxseed is an excellent alternative food for someone who does not like eating fish but still wants to increase the daily intake of omega 3 fatty acids. Omega 3 fatty acids are well- known for the benefits of reducing blood pressure and cholesterol. As a result, omega 3 fatty acids can help to lower the risk of developing heart disease. Moreover, your body needs a lot of time to digest all the fiber content in flaxseed and you have less likelihood to overeat. The soluble fiber is also said to decrease LDL cholesterol levels. Many scientific studies have found the close link between high LDL cholesterol level and heart disease. In order to get these benefits of flaxseed, you just need to add one tablespoon of milled flaxseed or 1 teaspoon of flaxseed oil to your diet daily. Here is the ways on how to add flaxseed to your daily diet in order to keep heart disease at bay. You can add the flaxseed ground to different dishes such as cereal, salads, yogurt, baked goods, soup and other hot dishes. It is best to consume the flaxseed ground because omega 3 fatty acids will be absorbed into your body easily. You can buy pre- ground flaxseed in a supermarket or grind whole flaxseed with the help of your own blender or coffee grinder. Make sure that the flaxseed ground does not get exposed to the air and the light because it can worsen the quality of the flaxseed ground. You should store it in a tight container and keep it in the refrigerator. Flaxseed oil can be added in different salads as dressing. Flax seed oil has a great source of omega 3 fatty acid but it has not fiber content. You can use flaxseed as a great alternative for an egg. Egg contains much cholesterol while flaxseed helps to lower the cholesterol levels. To substitute flaxseed for an egg, you just need to mix 3 tablespoons of water with 1 tablespoon of ground flaxseed and then wait for about 1 to 2 minutes until the mixture becomes a gel. Consume this mixture when you want to get the nutrients of an egg without increasing the cholesterol levels. Control The Blood Pressure. Asking for the benefits of flaxseed, you should not ignore the effects of controlling the blood pressure. According to the Centers for Disease Control and Prevention, approximately one- third of American population suffers from high blood pressure. If this serious health condition is not treated soon, it can lead to life- threatening diseases like stroke and heart disease. Not many sufferers from high blood pressure know about their problem. This is because the blood pressure rarely shows the visible symptoms. Therefore, it is recommended to go to the hospital for regular check. If you concern about this health condition and do not want to put your health at risk, you can add flaxseed in your diet. Eating flaxseed regularly, you can increase the intake of omega- 3 fatty acid and alpha- linolenic acid. These healthy acids play the important role in reducing the risk of stroke and heart attack by controlling the blood pressure. In a 2. 00. 5 study published in the journal “Hypertension”, 4,5. Finally, the result of this study showed that inoleic acid consumption reduces the risk of hypertension. Moreover, another study published in 2. Hypertension” showed that flaxseed diet can control the blood pressure in patients with hypertension. In order to get these benefits of flaxseed, you can choose flaxseed oil or ground flaxseed. The whole flaxseed should be ground with the help of the blender or coffee grinder in order for the body to absorb the omega 3 fatty acids easily and effectively. Before you use flaxseed to control your blood pressure, you should consult your doctor and tell him about the medications and supplements you are taking. Flaxseed may interact with some particular medications and supplements. Unclog Arteries. The arteries play the important role in transferring oxygen- rich blood from the heart to other parts of your body. In order to function well, the arteries need to be strong, elastic and flexible. However, in some cases, it is not what we expected. Clogged arteries, a serious health condition, are known as atherosclerosis. This health condition is caused by some factors and it can result in in cardiovascular diseases, including stroke, peripheral vascular disease and heart attack. There are 4 types of clogged arteries such as carotid arteries, renal arteries, coronary arteries, and peripheral arteries. Each type of clogged arteries have different causes, for example platelet cells, free radicals, toxins, increased homocysteine levels, and antioxidant properties. Other factors resulting in clogged arteries are being overweight, lack of exercise, elevated triglycerides, heavy metal exposure, oxidative stress, nutrient deficiency and chronic inflammation. In order to prevent and treat clogged arteries, it is important for you to eat a healthy diet that is packed with potassium, magnesium, antioxidants, fiber, and methyl donators. Rich in vital vitamins, essential minerals and active compounds, flaxseed should be considered as effective food for someone who suffers from clogged arteries. Ground flaxseed can help to unclog your arteries by providing your body both insoluble and soluble fibers. Because flaxseed oil does not contain fiber, you should choose ground flaxseed to get these benefits of flaxseed. Moreover, the ground flaxseed is also loaded with alpha- linolenicacide, a type of omega 3 fatty acids that are responsible for lowering blood pressure and inflammation. In turn, flaxseed unclogs arteries. These benefits of flaxseed are proven by many scientific studies and researchers. You can buy pre- ground flaxseed in a supermarket or grind the flaxseed with a blender. Benefit Patients With Gout. Omega 3 fatty acids content in ground flaxseed and flaxseed oil make this herb become the effective remedy for gout. Flaxseed has up to 5. Akwarystyka i akcesoria akwarystyczne w sklepie zooplus. Shell Island is an undeveloped barrier island, which lies between the Gulf of Mexico and St. Andrews Bay. It is located in Bay County, Panama City Beach, Florida. Interesting Cobra Facts: Smallest species of cobra, Mozambique spitting cobra, is 4 feet long. Largest species is King Cobra. It weighs around 13 pounds and has 18. Penguin Evolution - Penguin Facts and Information. How did penguins evolve? The evolutionary history of penguins is an issue that still intrigues researchers. Do they descend from flying birds or their ancestors were already non- flying birds? Why would they lose their ability to roam the skies? These questions are not easy to answer, but some hypotheses try to explain the mystery of their existence. Genetic analyses indicate that members of the Spheniscidae family, the present penguins, evolved from non- flying birds whose ancestors were very different from what we could imagine. Their basal ancestor, the first to separate from other groups of birds, lived 7. Some scientists believe that the earliest ancestors may have been flying birds that lived 6. Cretaceous Period. Because of their resemblance to cormorants, razorbills, puffins and other members of the Alcidae family, some scientists believe they are related to them, but the relationship is not very close; they are cases of convergent evolution, in which groups of species evolve independently but in a similar way. In general, three groups of birds share many similarities with the modern penguins, suggesting that these groups could have some ancestor in common. These groups are: A) Petrels and Albatrosses. B) Loons. C) Frigatebirds. Podiceps and little grebes are also closely related to them. A 2. 01. 4 study entitled “Genomes of Two Antarctic Penguins,” reveals a vision of their evolutionary history and the molecular changes related to the Antarctic environment (Wang, Jung; Zhang, Guojie, David M. Lambert and others). It suggests penguins are brothers of the birds of the order Procellariiformes, which includes albatrosses, petrels, and storm petrels. In this sense, penguins and Procellariiformes are genetically close. Article on Frogfish, Antennarius species and their habitat, behavior, natural history, tips on finding frogfish and their underwater photography. Tarsier: Introduction Distribution and Habitat Identification and Behavior Communication, Life Cycle and Diet Threats, Conservation, and Future. Top Squid Facts. How well do you know your squid facts? If you only know the basics then it is time to find out more about these fascinating creatures. Planche de Ernst Haeckel de 1904, représentant quelques nudibranches. Classification selon WoRMS Règne Animalia Embranchement Mollusca Classe Gastropoda Sous-classe. It is believed that the penguins are derived from a type of bird that is able to fly. Somehow, the first ancestors of penguins are related to flying birds, but the truth is that modern penguins did evolve from non- flying birds; That’s the difference. Information, images, videos and facts about sea pigs (Scotoplanes). Scotoplanes are deep sea creatures. Some believe that the “basal Penguin” lived somewhere in what was Gondwana, a large mass of land that was in the process of fragmentation and which would later become Australia, New Zealand, Antarctica and parts of South America. It would be easy to think that the evolution of penguins took place in Antarctica, but this does not seem to be the case. From the fossils found, it is more likely that the first true penguins developed on the east coast of the South Island of New Zealand, in an area called Waipara. They conclude this because the oldest fossil fragments have been found precisely in New Zealand. There is evidence that there lived the oldest penguin known, about 6. Waimanu manneringi. It was not much like the modern penguins, but it had lost already the ability to fly and had short wings that worked well for diving. Possibly, it was the size of a yellow- eyed penguin (Megadyptes antipodes). But why did the ancestors stop flying and evolved into penguins? There are several hypotheses; The most accepted is that such ancestors increasingly adapted to the marine environment, where they found a large amount of food. Over the years, their swimming and diving necessities brought them structural changes, since they were no longer needed to fly for food; their wings were shortened and became flap- shaped, and its feather coat became dense. About 5. 5 million years ago, penguins were already completely adapted to the life in water, in a warmer environment than today. After the disappearance of the dinosaurs, many marine reptiles also became extinct but penguins diversified, or in other words, slowly developed new species that occupied the ecological niches of some extinct animals. The evolution of modern penguins took place over the course of approximately 3 million years. One of the descendants of the basal Penguin, named by scientists as “Penguin One,” is the ancestor of all penguins that now exist in the world, and it lived some 3. Later, about 4. 0 million years ago, a penguin appeared that has been classified in the genus Aptenodytes and named Penguin A, and that gave rise to the biggest species: the emperor penguin and the king penguin. It is important to know that this penguin was only one of the members of the genus since there were other species of the same that did not evolve successfully in the same way. Later, Penguin B emerged, a member of the genus Pygoscelis and “father” of the present gentoo penguins, Ad. Penguin C gave birth to the Gal. About 4. 0- 2. 5 million years ago, penguins were already hot- blooded predators of fish, squid, and krill. The number of species was formerly much greater than is now, as several became extinct over time because they did not adapt to new environmental conditions, competition with cetaceans for food or other reasons. The Miocene species were gigantic; For example, Anthropornis nordenskjoldi could have reached a height up to 1. However, at that time this species began to decrease and finally got extinct, at the same time that whales and seals began to proliferate on Earth. Sources: https: //en. Penguin#Evolutionhttps: //www. Lose Your Belly Fat with Dr. Oz's Latest Weight Loss Advice.
Have you been held back from losing your belly fat because someone has told you that losing belly fat after 4. As it turns out, this is just one myth of many that prevent people from even trying to lose weight and their big belly. Fortunately, however, Dr. Oz is busting those myths with his latest weight loss advice to supplement his previous top belly fat fighters.“Have you tried everything to get rid of your belly fat but it just won’t budge? I am going to show you what really works to make your belly go from fat to flat,” promises Dr. Oz as he busts a few belly fat myths and tells viewers how they can lose weight and their belly fat once and for all. Belly Fat Myth #1: You cannot lose your belly fat after 4. This is a myth reports Dr. Oz as he explains one of the reasons for putting on belly fat after 4. After age 4. 0, there’s some changes in our hormones and they trigger the fat cells to begin to appear around the belly and they get ponderously big sometimes as you lose your . Oz as he points out that many people unknowingly are feeding that belly fat by drinking fruit juices and health bars that they mistakenly believe is part of eating healthy. In fact, however, Dr. Oz called Garcinia Cambogia Extract (HCA) the Holy Grail of Weight Loss. He went on to say, “Anytime I see a scientist get this excited about something. Oz explains that many fruit juice drinks and health bars are actually loaded with carbohydrates, which then causes a spike in insulin levels causing more fat to be stored around the belly. It’s not our age, it’s the stuff we are eating,” says Dr. Oz who tells viewers that rather than reaching for a snack bar when hungry, to try cheese instead- -- in particular, Swiss cheese with the recommendation of eating only one ounce with every meal.“The calcium in the Swiss cheese actually blocks the fat from being stored and instead you begin to metabolize it and it helps offset the hormone change that occurs with obesity,” says Dr. Belly Fat Myth #2: High fat foods cause belly fat“When you eat foods that are labeled low fat or reduced fat, the sugars in those foods turns on your fat cells,” says Dr. Oz who refers to such foods and labeling as being “head fakes.” What he does recommend is eating foods with the right kinds of fat such as monounsaturated fats that will help melt away your belly fat in comparison to many foods that are labeled as low fat. Oz tells viewers that not only can monounsaturated fats be found in healthy cooking oils such as olive oil, sunflower seed oil, and vegetable oil, but can also be incorporated in your diet with a simple snack consisting of . Oz pointing out that by doing crunches or sit- ups you are actually increasing the muscle below the belly fat, but are not decreasing the fat that rests on top of the muscle.“I am not against sit- ups, but I really think that they are a waste of your time when it comes to getting rid of belly fat,” says Dr. If belly fat loss is your goal, Dr. Oz recommends drinking two cups of green tea daily that he says contain catechins that will change your metabolism and help reduce your belly fat. Tips for Fighting Belly Fat Advertisement. Please SHARE with friends and include e. Max. Health in Google Alerts for tomorrow's great stories. Oz who explains that just by adding Sriracha hot sauce to your scrambled eggs, hamburger or even your popcorn is a spicy, flavorful way to not only make dishes tastier, but also acts as a fat burner by increasing your metabolism. Oz who has reported in the past about how hormones affect belly fat. To get your growth hormone level back to what it was before you put on your belly fat, Dr. Belly Fat Tip #1: Sriracha hot sauce “It affects about 20 different fat burning chemicals in your body,” says Dr. Oz who explains that just by adding Sriracha hot. Mehmet Oz, MD, host of The Dr. Oz Show, has five rules to help you fight your body's cravings and stay slim for life. Almost 70 million Americans suffer from chronic sleep loss, which translates for adults as getting less than 7 hours each night. New research suggests that not enough. Oz recommends taking L- arginine that he states will slightly increase your growth hormone levels and in addition help you build fat burning muscle that will then fight your belly fat.“Muscles are metabolic furnaces that will burn off calories,” reminds Dr. Oz who recommends taking 2,0. L- arginine with every meal to help your belly go from fat to flat. What Is the Best Diet for Pets With Kidney Disease? The best diet depends on the stage of kidney disease present as one specific kidney diet does not fit all stages of kidney disease. Increased levels of B- vitamins to compensate urine losses of these water soluble vitamins. Decreased levels of protein to help reduce kidney workload—depending on the stage. Recommended foods for dogs and cats with kidney disease. Lumps and bumps in cats can be harmless or a cause for concern. Learn about the types and when to get them checked by your vet. CliniCare Canine/Feline Liquid Diet (8 fl oz) is formulated as a complete and balanced palatable liquid diet to meet the nutritional levels of adult dogs and. Liver Test: Abnormal in. Albumin: Cirrhosis, severe hepatocellular injury: Alkaline phosphatase: Cholestasis, hepatocellular enzyme induction, canalicular injury. A balanced, raw, homemade diet is the best food you can feed your dog or cat. It will be nutritionally balanced because you're following recipes like those found. The protein story The ideal amount of protein to feed dogs and cats with kidney disease is a hotly debated topic and is controversial. While evidence suggests restricting protein in the more advanced stages of kidney disease helps pets feel better, there is nothing to support protein restriction in early cases. Based on current research information, pets with stage 3 or 4 kidney disease should eat foods with phosphorus levels between 0. The best probiotics for cats is Power Probiotics. Probiotics for dogs contain acidophilus to improve bad breath and digestive problems. PALEOPET IS, WITHOUT QUESTION, 100% NUTRITIONALLY COMPLETE. There are two methods to feed the Paleopet diet. Stage 1 is adding essential and protective common and. The best diet depends on the stage of kidney disease present as one specific kidney diet does not fit all stages of kidney disease. For early stages of disease. WebMD experts and contributors provide answers to your health questions. Advantage 80 for Large Cats and Rabbits is a fast and simple-to-use treatment for flea infestations that works even when wet, making it suitable for pets whose skin. Looking to shape up, state? Check out these tried-and-true fast dieting strategies and weight loss tricks from Health staffers and fitness experts. If you are desperate to lose weight in a natural and easy way without complex diets, then green juicing is the best way. Here are 8 easy recipes to help. The high amounts of sugar in fruit may make an all-fruit diet unhealthy for people with diabetes, who need to watch their. What are the effects of a fruit-based detox diet? Read WebMD's review of the Fruit Flush diet and find out. 40-day water fast info: how to prepare, what to expect, how to break the fast and dangers of water fasting. Read a personal story of ascaris worms released. Fasting is a leading spiritual discipline and devotional practice. The whys and whens of a fast. The green lights, red flags, and lessons it teaches you. Which One Is Best for You? We’ve all heard of the latest fad diets: The no- fat, all- fat, cabbage- soup, six- small- meals, raw- veggies- no- dressing, gluten- free eating plans supposedly proven to help you lose weight fast. What if we told you that the answer to losing weight, improving body composition, and feeling better isn’t about dieting, but instead skipping meals every once in a while? For some, intermittent fasting, or going a longer period of time — usually between 1. Minimal Side Effects. Extreme detoxification fasts often require abstaining from solid food for a week or more. This shock to your body often causes side effects. Could fasting help you lose weight, boost energy and improve your overall health? Get the facts on the five most common intermittent fasting methods. And the benefits might be worth it. If you think about it, all of us “fast” every single day — we just call it sleeping. Intermittent fasting just means extending that fasting period, and being a bit more conscious of your eating schedule overall. But is it right for you? And which method is best? RELATED: Intermittent Fasting: Should You Exercise on Empty? The Science of Fasting. As far back as the 1. During that time, one American scientist found that significantly reducing calories helped mice live longer, healthier lives. More recently, researches have found the same in fruit flies, roundworms and monkeys. Studieshave also shown thatdecreasing calorie consumption by 3. Plus, there’s data to suggest that limiting food intake may reduce the risk of many common diseases. Some believe fasting may also increase the body’s responsiveness to insulin, which regulates blood sugar and helps control hunger. The five most common methods of intermittent fasting try to take advantage of each of these benefits. But different methods will yield better results for different people. Otherwise, it’s not sustainable and the benefits of your fasting may be short- lived. So what’s the first step in getting started? Each method has its own guidelines for how long to fast and what to eat during the “feeding” phase. Below, you’ll find the five most popular methods and the basics of how they work. Keep in mind, intermittent fasting isn’t for everyone. Those with health conditions of any kind should check with their doctor before changing up their usual routine. Note that personal goals and lifestyle are key factors to consider when choosing a fasting method. RELATED: Why This Trainer Swears by Intermittent Fasting. Intermittent Fasting: 5 Methods. Started by: Martain Berkhan. Best for: Dedicated gym- goers who want to lose body fat and build muscle. How It Works: Fast for 1. During the fasting period, you consume no calories. However, black coffee, calorie- free sweeteners, diet soda and sugar- free gum are permitted. They usually break the fast roughly six hours after waking up. This schedule is adaptable to any person’s lifestyle, but maintaining a consistent feeding window time is important. Otherwise, hormones in the body can get thrown out of whack and make sticking to the program harder, Berkhan says. What and when you eat during the feeding window also depends on when you work out. On days you exercise, carbs are more important than fat. On rest days, fat intake should be higher. Protein consumption should be fairly high every day, though it will vary based on goals, gender, age, body fat and activity levels. Regardless of your specific program, whole, unprocessed foods should make up the majority of your calorie intake. However, when there isn’t time for a meal, a protein shake or meal replacement bar is acceptable (in moderation). RELATED: The Pros and Cons of 6 Popular Weight Loss Diets. Pros: For many, the highlight of this program is that on most days, meal frequency is irrelevant. You can really eat whenever you want to within the eight- hour “feeding” period. That said, most people find breaking it up into three meals easier to stick to (since we’re typically already programmed to eat this way). Cons: Even though there is flexibility in when you eat, Leangains has pretty specific guidelines for what to eat, especially in relation to when you’re working out. The strict nutrition plan and scheduling meals perfectly around workouts can make the program a bit tougher to adhere to. A slice of birthday cake is OK, but the whole cake isn’t. How It Works: Fast for 2. During the 2. 4 hour fast, which creator Brad Pilon prefers to call a “2. After the fast is over, you then go back to eating normally. Time it however works best for you, and adjust your timing as your schedule changes,” he says. The main rationale? Eating this way will reduce overall calorie intake without really limiting what you’re able to eat — just how often, according to Eat Stop Eat. It’s important to note that incorporating regular workouts, particularly resistance training, is key to succeeding on this plan if weight loss or improved body composition are goals. Pros: While 2. 4 hours may seem like a long time to go without food, the good news is that this program is flexible. You don’t have to go all- or- nothing at the beginning. Go as long as you can without food the first day and gradually increase fasting phase over time to help your body adjust. Pilon suggests starting the fast when you are busy, and on a day where you have no eating obligations (like a work lunch or happy hour). Another perk? There are no “forbidden foods,” and no counting calories, weighing food or restricting your diet, which makes it a bit easier to follow. That said, this isn’t a free- for- all. It’s all about moderation: You can still eat whatever you want, but maybe not as much of it. Many people struggle with going extended periods of time with no food, citing annoying symptoms including headaches, fatigue, or feeling cranky or anxious (though these side effects can dimish over time). The long fasting period can also make it more tempting to binge after a fast. This can be easily fixed. What you eat and when you eat it within that large meal is also key to this method. The philosophy here is based on feeding the body the nutrients it needs in sync with circadian rhythms and that our species are “nocturnal eaters, inherently programmed for night eating.”The fasting phase of The Warrior Diet is really more about “undereating.” During the 2. This is supposed to maximize the Sympathetic Nervous System’s “fight or flight” response, which is intended to promote alertness, boost energy, and stimulate fat burning. The four- hour eating window — which Hofmekler refers to as the “overeating” phase — is at night in order to maximize the Parasympathetic Nervous System’s ability to help the body recuperate, promoting calm, relaxation and digestion, while also allowing the body to use the nutrients consumed for repair and growth. Eating at night may also helpthe body produce hormones and burn fat during the day, according to Hofmekler. During these four hours, the order in which you eat specific food groups matters, too. Hofmelker says to start with veggies, protein and fat. After finishing those groups, only if you are still hungry should you tack on some carbohydrates. Pros: Many have gravitated toward this diet because the “fasting” period still allows you to eat a few small snacks, which can make it easier to get through. As the methodology explains (and the “success stories” section of The Warrior Diet website supports), many practitioners also report increased energy levels and fat loss. Cons: Even though it’s nice to eat a few snacks rather than go without any food for 2. The strict schedule and meal plan may also interfere with social gatherings. Additionally, eating one main meal at night — while following strict guidelines of what to eat, and in what order — can be tough. It’s especially hard for those who prefer not to eat large meals late in the day. RELATED: Want to Try a Fasting Diet? Questions to Ask Yourself. Started by: John Romaniello and Dan Go. Best for: Gym rats who love cheat days. How It Works: Not completely satisfied with the IF diets listed above? This method takes the best parts of Eat Stop Eat, The Warrior Diet and Leangains, and combines it all into one plan. You also get one cheat day each week (yay!) — followed by a 3. After that, the remainder of the seven- day cycle is split up between the different fasting protocols. Romaniello and Go suggest saving the longest fasts for your busiest days, allowing you to focus on being productive. The plan also includes training programs (using bodyweight and free weights) to help participants reach maximum fat loss in the simplest way possible. Pros: According to the founders, while everyone is technically fasting every day — during the hours when we’re not eating — most of us do so haphazardly, which makes it harder to reap the rewards. Fat Loss Forever offers a seven- day schedule for fasting so that the body can get used to this structured timetable and reap the most benefit from the fasting periods. And who doesn’t love that?)Cons: On the flip side, if you have a hard time handling cheat days the healthy way, this method might not be for you. Additionally, because the plan is pretty specific and the fasting/feeding schedule varies from day to day, this method can be a bit confusing to follow. Questions to Ask Yourself. Up. Day. Down. Day . On the low- calorie days, that means one fifth of your normal calorie intake. Using 2,0. 00 or 2,5. Followers can use this tool to figure out how many calories to consume on “low- calorie” days. To make “down” days easier to stick to, Johnson recommends opting for meal replacement shakes. They’re fortified with essential nutrients and you can sip them throughout the day rather than split into small meals. However, meal replacement shakes should only be used during the first two weeks of the diet — after that, you should start eating real food on “down” days. The next day, eat like normal. Rinse and repeat! It may be smart to keep any workouts on these days on the tamer side, or save sweat sessions for your normal calorie days.)Pros: This method is all about weight loss, so if that’s your main goal, this is one to take a closer look at. On average, those who cut calories by 2. Johnson Up. Day. Down. Day Diet website. Cons: While the method is pretty easy to follow, it can be easy to binge on the “normal” day. |
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November 2017
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