February 28, 20024 | No 361

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Ask Gilad

Ask Gilad

Are you having a hard time losing weight? Check the most common reasons I see why so many struggle. Eliminate the ones that apply to you. 

Losing weight can be a challenging journey for many individuals, often hindered by various obstacles. Here are some of the most common challenges people face when it comes to losing weight, along with solutions to overcome them:

1. Snacking Between Meals: A common obstacle is the inability to resist snacking between meals. Planning snacks ahead of time and treating them like regular meals can help avoid impulsive eating.

2. Emotional or Stress Eating: Using food as a coping mechanism for emotions can hinder weight loss progress. Finding alternative ways to manage stress, such as engaging in hobbies or activities, can help break this cycle.

3. Lack of Time to Cook: Busy schedules often lead to reliance on fast food or takeout, which may not align with weight loss goals. Preparing meals in advance and opting for quick, healthy options like salads can save time and promote healthier eating habits.

4. Obsession with the Scale: Being fixated on the number on the scale can create unnecessary pressure and anxiety. Focusing on overall health, balanced meals, and regular exercise rather than just the scale number is key to sustainable weight loss.

5. Unrealistic Weight-Loss Goals: Setting unattainable weight loss goals can lead to disappointment and frustration. It is essential to set realistic and achievable goals to stay motivated and committed to the weight loss journey.

6. Inappropriate Calorie Intake: Consuming too many or too few calories can impede weight loss progress. Maintaining a balanced diet with appropriate portions of protein, healthy fats, and fiber-filled foods is crucial for sustainable weight loss.

7. Over Exercising: Excessive exercise can be counterproductive and lead to stress and muscle loss. Finding a balanced exercise routine that includes both cardio and strength training is more effective for long-term weight management.

8. Not Consuming Enough Protein and Fiber: Protein and fiber are essential for satiety and overall health. Including sources of lean protein, whole grains, fruits, vegetables, and healthy fats in your diet can support weight loss efforts.

By addressing these common challenges with practical solutions like meal planning, stress management techniques, realistic goal setting, and balanced nutrition, individuals can overcome obstacles on their weight loss journey effectively.

 

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THINGS WE FIND INTERESTING

We enjoy sharing interesting findings with you and hope they pique your interest too. While we may not always endorse or agree with everything we share, we strive to provide information that can aid you in your pursuit of mental and physical wellness.

Intermittent fasting

Fasting-like diet lowers risk factors for disease, reduces biological age in humans

Date: February 20, 2024
Source: niversity of Southern California

 

Key Takeaway

Adopting cycles of a diet that mimics fasting, known as the fasting-mimicking diet (FMD), can effectively reduce signs of immune system aging, insulin resistance, liver fat, and overall biological age in humans, as evidenced by a recent study conducted by the University of Southern California.

 

Summary

  • The fasting-mimicking diet (FMD) is a five-day diet high in unsaturated fats and low in overall calories, protein, and carbohydrates.
  • It aims to mimic the effects of a water-only fast while providing necessary nutrients, making it more feasible for individuals to follow.
  • Developed by USC Leonard Davis School Professor Valter Longo, the FMD has shown various beneficial effects in previous studies, including stem cell regeneration, reduction of chemotherapy side effects, and lessening signs of dementia in mice.
  • The recent study focused on its effects on humans, showing that FMD cycles reduce immune system aging, insulin resistance, and liver fat, thus lowering biological age.
  • Participants in clinical trials who followed FMD cycles experienced reduced diabetes risk factors, including lower insulin resistance and HbA1c levels.
  • Magnetic resonance imaging revealed decreases in abdominal fat and liver fat, indicators of reduced metabolic syndrome risk.
  • FMD cycles also appeared to increase the lymphoid-to-myeloid ratio, suggesting a more youthful immune system.
  • Statistical analysis indicated an average reduction of 2.5 years in biological age among FMD participants.
  • The study suggests that FMD can be a short-term, achievable dietary intervention to reduce disease risk and improve health without extensive lifestyle changes.
  • Healthcare professionals are encouraged to consider recommending FMD cycles to patients with elevated disease risk factors or those seeking improved health and longevity.

The full article is here.

 

What is Fasting-Mimicking Diet (FMD)

The Fasting-Mimicking Diet (FMD) is a nutritional strategy that involves periodic cycles of reduced-calorie intake followed by normal eating, designed to mimic the effects of fasting while still providing essential nutrients. Here are key points about the FMD based on the search results:

  • Definition and Structure: The FMD consists of consecutive days of consuming a low-calorie diet followed by ad libitum eating, making it different from traditional fasting[1][2]. It typically lasts for three to five days and is plant-based, low in protein and sugar, but high in fat[1].
  • Benefits: The FMD has shown potential benefits such as improved metabolic markers, reduced inflammation, weight loss, and potential longevity advantages[1][2]. Studies have indicated positive effects on markers associated with aging, Alzheimer’s disease, diabetes, Parkinson’s disease, and weight loss[1][2].
  • Meal Plan: During the FMD, specific macronutrient distributions are followed, providing around 40-50% of normal calorie intake on the first day and around 10% on subsequent days[3]. The diet includes structured meal plans with clear guidelines on what and when to eat to enhance adherence[1].
  • Safety and Considerations: While the FMD offers health benefits, it may have transient side effects like dizziness or fatigue. It is crucial to monitor individuals for safety and efficacy, especially in older populations[1]. Certain groups like pregnant women, individuals with eating disorders, or those under 18 years old should avoid the FMD[3].

In conclusion, the Fasting-Mimicking Diet is a structured dietary approach that aims to provide the benefits of fasting while ensuring essential nutrient intake. It shows promise in various health aspects but requires further research to confirm its long-term effects and safety for different populations.

[1][2][3]

Citations:
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10377404/
[2] https://theceliacmd.com/fasting-mimicking-diet-what-is-it-does-it-work/
[3] https://fullscript.com/blog/fasting-mimicking-diet
[4] https://www.shape.com/healthy-eating/diets/fasting-mimicking-diet
[5] https://health.usnews.com/wellness/food/articles/what-is-the-fasting-mimicking-diet

FROM OUR GILAD SHOP

NEW PRODUCT

Hair Oil for Scalp Health and Hair Growth

Maintaining a healthy scalp is key for healthy hair growth. This formula combines the best natural oils to promote scalp health and hair growth. In addition to natural oils such as Castor Oil, Jasmine Oil and Rosemary Oil, widely known for its hair growth properties, we added Vitamin A (also known as Retinol), Vitamin C, Vitamin E and Niacinamide to this formula. These are all excellent skincare ingredients that are now becoming increasingly popular to promote scalp health. Niacinamide has already been studied to prevent oxidative stress and in turn promote hair growth. And there’s more: all these vitamins are being delivered in liposomal format for maximum absorption.

This carefully curated formula, featuring vitamins and antioxidants, promotes hydration, fortifies follicles, and maintains a healthy scalp environment.

Ingredients: Simmondsia Chinensis (Jojoba) Seed Oil, Argania Spinosa (Argan) Kernel Oil, Prunus Amygdalus Dulcis (Sweet Almond) Oil, Ricinus Communis (Castor) Seed Oil, Cocos nucifera (Coconut) Oil, Jasminum Officinale (Jasmine) Oil, Olea Europaea (Olive) Fruit Oil, Water, Phospholipids, Retinyl Palmitate, Ascorbyl Palmitate, Tocopheryl Acetate, Beta-Carotene, Niacinamide, Lecithin, Helianthus annuus (Sunflower) Seed Oil, Panax Ginseng Root Extract, d-alpha-tocopherol, Mentha Piperita (Peppermint) Oil, Helianthus annuus (Sunflower) Seed Oil, Camellia Sinensis (Green Tea) Leaf Extract, Calendula Officinalis Flower Extract, Rosmarinus Officinalis (Rosemary) Leaf Oil, Tea Tree Oil, Lavandula Angustifolia (Lavender) Oil.

Manufacturer country: USA

Product Amount: 1 fl oz

Suggested Use: Part your hair and apply one drop of the product to every section of the scalp. Gently massage until fully absorbed.

Caution: Avoid contact with eyes. In case of irritation, discontinue use. Keep out of reach of children. Store in a cool, dry place.

Vegetarian Lactose-free Hormone-free All natural Vegan friendly Alcohol Free Cruelty Free Fragrance Free Mineral Oil Free Paraben Free Phthalate Free Silicone Free Sulfate Free

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