Latest news with #weightLoss
Daily Mail
2 days ago
- Entertainment
- Daily Mail
Lauren Goodger puts on a VERY busty display as she poses in a plunging strappy top - after vowing to get her 'bikini body' back
put on a very busty display in a strappy top as she posed for a stunning Instagram selfie on Monday. The former TOWIE star, 38, wowed in the plunging black number which featured white trims - after vowing to get her 'bikini body' back. She accessorised with a dainty gold necklace and kept her brunette tresses swept into a messy updo. Lauren proceeded to share another gorgeous clip on her instagram stories, informing her 948K followers that she had hayfever. 'When you have 101 things to do... And for some reason got hayfever (I'm not a sufferer),' she captioned the video while showing off her surgically-enhanced features. From A-list scandals and red carpet mishaps to exclusive pictures and viral moments, subscribe to the DailyMail's new Showbiz newsletter to stay in the lo op. It comes after the reality sensation revealed what a typical food day looks like for her earlier this month. The TV personality has been open with fans about her struggles with her weight in the past, and even previously admitted that she was 'bored of her curves' and wanted to get 'really skinny'. Revealing what her meals usually look like, Lauren explained that she wakes up and has a coffee because she isn't usually hungry in the morning. Lauren, who said she spends around £50 a week on her food shop, will wait until lunch before having a tuna jacket potato and salad. She said that for dinner she will have something like steak with broccoli and sautéed potatoes or mash. Otherwise, she will swap the steak for baked salmon with chilli and lemon, but admitted she isn't 'the best cook'. Speaking to Closer magazine in their 'fridge raider' segment, Lauren spoke about what she treats herself to. She said: 'I've been getting Turkish food deliveries, because it's easy, healthy food. I'll get chicken shish, hummus, pitta, rice and salad. 'I don't tend to snack. I prefer real food. I'd rather have a toastie than a bag of crisps.' When asked about what her guilty pleasure was, she said: 'Indian food. I can't handle hot spices, but I love a sweet dish like a korma with rice and naan.' When it comes to kicking a hangover, Lauren relies on carbs which will either be a McDonald's burger, or tea and toast. Back in December 2023, Lauren declared she wants to get 'really skinny' and claimed she is 'bored of her curves and big a**', after she admitted to having a bum lift and breast implants. The beauty previously committed to a new health kick after she admitted earlier that year that she found herself 'ordering takeaways' when she became a mother. And it seems Lauren is set on achieving her fitness goals as she revealed she is determined to lose weight. Speaking to Closer Magazine, she explained: 'I want to get really skinny. I'm bored with my curves and a big a*** - I'm over it.' Lauren admitted that while she has no idea what dress size she is at the moment she fits into Zara size 12 trousers, but added that they are stretchy. She continued: 'I don't know what size I want to go down to, it's more about how I feel.' Lauren finally admitted she underwent a Brazilian bum lift after previously denying having the procedure to plump up her behind. As the TOWIE star prepared to revert to a more nature look, she revealed she had the op in 2017 and also had her breasts enlarged in 2013 from a 34D to a 34E. Lauren said she 'has been unhappy for a while' and plans to tone down her look to be more 'natural'. She told OK! Magazine: 'For a couple of years now I've been thinking, "Why did I ever get my boobs done?" I haven't been happy for a while, but when I fell pregnant with Larose, my boobs became even bigger and I hated the way I looked. 'I look back at old pictures before the boob job and I had lovely boobs. I just wish I could go back to natural Lauren.' The TV personality explained how she jetted off to Turkey for a BBL and described it as 'the worst experience' of her life.
Medical News Today
4 days ago
- Health
- Medical News Today
Keto vs. Mediterranean: Both diets may help lower blood pressure
Keto vs. Mediterranean: Which diet gets better results for weight loss and blood pressure? Design by MNT; Photography by& Westend61/Getty Images Hypertension, or high blood pressure, can be managed through a number of lifestyle changes, including eating a healthy diet. Past studies have linked the Mediterranean and ketogenic diets as a way to help lower blood pressure. A new study offers further evidence that both the Mediterranean and keto diets can help lower a person's blood pressure and improve cardiovascular health measurements in people who have obesity or overweight. Clinically known as hypertension, this medical condition occurs when the force with which blood flows through the arteries is too high. A study published in April 2024 reported that following the Mediterranean diet was linked to a lower risk for high blood pressure. Another study published in July 2019 showed that following a low carbohydrate diet like the keto diet helped lower blood pressure readings in people with type 2 diabetes. Now, a new study offers further evidence that both the Mediterranean and keto diets can help lower a person's blood pressure and improve cardiovascular health measurements in people who have obesity or overweight. The findings were published in the journal Nutrients. Eleven of the study participants were randomly assigned to follow the Mediterranean diet, and the remaining 15 followed the keto diet over a period of three months. At the study's conclusion, researchers found that participants in both diet groups experienced a decrease in blood pressure and weight loss after three months. There was one area where researchers reported a difference between the Mediterranean and keto diets. They reported that participants following the keto diet had a higher level of 'nocturnal dipping' than those in the keto group. 'Nocturnal dipping refers to the natural decrease in blood pressure that occurs when we sleep,' Cheng-Han Chen, MD, a board certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA — who is not associated with this study — told Medical News Today . 'It is a measure of healthy blood pressure regulation, and abnormal nocturnal dipping patterns have been associated with increased risk of heart disease,' he said. A 10-20% dip in blood pressure while you sleep is considered normal. Past studies show that not experiencing nocturnal dipping, or the reverse of it, known as nocturnal hypertension , can increase a person's risk for cardiovascular disease. When asked about his reaction to this study's findings, Chen commented that while the Mediterranean and keto diets are somewhat different in their food restrictions, the study results suggest that there may be different dietary techniques that can achieve the same beneficial outcome, depending on the food preferences of an individual. 'Metabolic syndrome — including high blood pressure, abdominal obesity, high blood sugar, and disordered lipids — remains a significant risk factor for cardiovascular disease,' he explained. 'Lifestyle modification, such as diet improvements, will be essential in order to help control the burden of heart disease in our society.' 'Further research including larger controlled studies with a more diverse population will be necessary to confirm these findings, and to evaluate for any potential benefit to clinical outcomes,' Chen added. MNT also spoke with Mir Ali, MD, a board certified general surgeon, bariatric surgeon, and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA, about this research, who commented that its findings are in line with what he recommends to patients. 'Both the keto and the Mediterranean diets emphasize a reduction in carbohydrate and sugar intake, and that's what we found is the best way to kind of shift the body into burning fat is by reducing all the carbohydrates and sugars.' — Mir Ali, MD 'Unfortunately, obesity is an increasing problem in the U.S. and other westernized countries, so the more we can find ways to combat that, find foods that are going to help people lose weight and head to a healthier diet, then maybe some of these larger food manufacturers will start shifting their focus to foods that just taste good to foods that may actually be helpful,' Ali continued. Because this was a smaller study, Ali suggested expanding it to a larger patient base or population to refine it further. 'What is it about these two types of diets that are helpful?,' he asked. 'Is it reducing processed foods or is it more reducing the carbohydrates and sugars? So there are some differences between the diets, and trying to define further what is optimal between these two diets.' While both the Mediterranean and keto diets are popular dietary plans for people to follow, they may not be right for everyone. We asked Monique Richard, MS, RDN, LDN, a registered dietitian nutritionist and owner of Nutrition-In-Sight, for her top tips for readers on how to decide which diet is personally best for them to follow if they want to lose weight and lower their blood pressure. 'Meeting with a registered dietitian nutritionist (RDN) is recommended to further explore which dietary pattern may be most appropriate for an individual's needs, current health condition, preferences, goals, genetics and lifestyle,' Richard said. 'RDNs are trained to bridge the gap between science and everyday life. If you're looking to manage weight or blood pressure in a way that's realistic and sustainable, working with an RDN can be a game-changer.' 'It is also important to consider if the specific dietary pattern is sustainable for a long period of time and can be a lifestyle versus a controlled experiment or 'temporary fix',' she continued. 'Think of dietary patterns like a playlist — the right mix can set the tone for a healthier rhythm in your body and the days ahead.' Richard suggested honing in on increasing foods rich in nutrients with many health benefits, such as: Healthy fats like olives, extra-virgin olive oil, avocados, nuts, and seeds. Non-starchy vegetables such as leafy greens, beets, peppers, onions, garlic, scallions, tomatoes, cabbage, and Brussels sprouts. Herbs such as chives, basil, mint, rosemary, thyme, and sage. Proteins from plants and animals, such as goat cheese, yogurt, beans and lentils, fish, hummus, and tzatziki. High fiber foods from whole grains like oats, whole wheat, and rye, and fresh fruits in season such as peaches, plums, apples, grapes, berries, pears, oranges, figs, dates, and cherries. Incorporation of green, black, white, or herbal teas. 'There's no 'one-size-fits-all' when it comes to dietary patterns — unless it's a kitchen apron. I encourage clients and patients to try to move away from chasing labels —'Mediterranean,' 'low-carb,' 'plant-based'— and move toward tuning into how food functions for our unique needs.' — Monique Richard, MS, RDN, LDN
The Sun
26-05-2025
- Health
- The Sun
Danielle Lloyd reveals drastic weight loss after cancer battle made her fear she was going to die
DANIELLE Lloyd revealed her drastic weight loss after her skin cancer battle made her fear she was "going to die". The model, 41, who was diagnosed with melanoma in February, said she was struggling to eat and sleep amid the ordeal. 5 5 5 Danielle, who is now cancer free, shared a new photo of her slimmer frame in before and after snaps. Posing for a mirror selfie, Danielle first shared a photo of her in pink underwear, followed by a second picture of her in a yellow set, where she displayed a more toned figure. She captioned it: "Following my recent skin cancer diagnosis, I've been committed to improving my overall well-being." Danielle previously told The Sun: " Being a mum, I was trying to put a brave face on for everyone, but inside I've been crumbling. "I was worried every single day that I was going to die." Last month, Danielle shared graphic photos alongside a candid health update to raise awareness of skin cancer - admitting her own patch was smaller than a 5p coin. The model underwent an operation after being diagnosed with a form of skin cancer several weeks ago. She had an operation to remove a cancerous patch from just above her collarbone, after spotting a change in a small freckle. She said the freckle was 'smaller than a five pence coin' but had started to raise alarm bells after she saw how much it had evolved over time. Danielle Lloyd breaks down in tears in heartbreaking post as she reveals skin cancer diagnosis She responded to one fan in the comments: "Mine was melenoma which was sun damage x". Danielle admitted she believed her tanned skin tone gave her some protection from cancer. She admitted she rarely wore sunscreen with a high SPF, saying: "Honestly, if I did, it was very low factor as I go so brown very quickly. I never thought my skin tone could get skin cancer and if I did anyone can". The mum also said she had ditched sunbeds for the first time in her life. Posting the update to her fans, Danielle urged others to be vigilant about any skin changes, especially those that may seem minor at first glance. She said in the comments: "I used to be a total sun worshiper, never really thinking about the risk of skin cancer. "Sunbeds before holidays? Absolutely! But now, I've decided it's better to fake the glow because my health and being there for my kids are what truly matter. "I'm still waiting on the results from my second operation". Danielle was pictured going for a spray tan at Exclusive Beauty Spa in Sutton Coldfield, adding: "I'm keeping my spirits up and pledging to keep my skin safe from those pesky UV rays in the future!" She shared graphic images of the area post-surgery, showing stitches and bruising from the procedure, and stressed the importance of early detection. Danielle previously explained she only noticed the difference after looking back at old holiday photos, where the mark appeared noticeably darker and had changed in shape. The TV personality said she was "really shocked" to receive the news and would need to have an operation to determine if it has spread. The mother-of-five used the opportunity to encourage others to see a doctor if they have noticed changes to their skin or body which could be a sign of cancer. In the emotional video, she said: "I don't really know how to say this and I didn't know whether to come on and say this but I just feel like I have to raise awareness about this happening to other people. "Today I have been diagnosed with a form of skin cancer. "And I just want to raise awareness for anyone who might think they've got something funny on their body, they see a mole that's growing that's not normal - please, please, please go to your doctor because honestly, you just never know." What is melanoma, what are the symptoms and how can you prevent it? Melanoma is the most serious type of skin cancer that has a tendency to spread around the body. It is diagnosed 16,000 times per year, and tragically takes the lives of 2,340 people per year. The number of people being diagnosed with melanoma is increasing, and it is the 5th most common cancer in the UK. But it is also one of the most preventable cancers, with 86 per cent of cases in the UK avoidable. The best way to protect yourself from melanoma is to be sun safe - wear SPF every day, wear a hat and sunglasses and keep out of the sun in the hottest hours. It is also advised to avoid sunbeds. People who are fair-skinned, have blue or green eyes, blonde or red hair and a large number of freckles or moles are more likely to get skin cancer. Surgery is the main treatment for melanoma, particularly if it is found early. This will involve removing the affected tissue in the skin. Radiotherapy, medicines and chemotherapy are also sometimes used to try and stop the cancer from growing. Treatment depends on the severity of the disease. What are the symptoms? The key thing to look out for are changes to an existing mole, or a new mole on your skin. Most experts recommend using the simple 'ABCDE' rule to look for symptoms of melanoma skin cancer, which can appear anywhere on the body. There are five letters/words to remember: A symmetrical – melanomas usually have two very different halves and are an irregular shape B order – melanomas usually have a notched or ragged border C olours – melanomas will usually be a mix of two or more colours D iameter – most melanomas are usually larger than 6mm in diameter E nlargement or elevation – a mole that changes size over time is more likely to be a melanoma A mole that changes size, shape or colour may be a melanoma. But other signs to look out for include moles that are: Swollen and sore Bleeding Itchy Crusty How deadly is it? Melanoma is a deadly form of skin cancer. The outlook of a person's disease depends on the stage of the cancer when it was diagnosed. Survival is better for women than it is for men. 'We don't know exactly why this is. It may be because women are more likely to see a doctor about their melanoma at an earlier stage,' says Cancer Research UK. The charity says that generally, statistics show that in England, more than 85 out of every 100 people (more than 85 per cent) will survive their melanoma for 10 years or more after they are diagnosed. Around 100 per cent in England diagnosed with melanoma at stage 1 - when the cancer cells are only in the top layer of skin - will survive for five years or more after drops to 80 per cent for stage 2. Some 70 per cent live for a further five years when they are diagnosed in stage 3, which is when the cancer has started to spread to nearby lymph nodes. At stage 4, when the melanoma has spread elsewhere in the body, almost 30 per cent survive their cancer for 5 years or more. Cancer Research says the stage 4 data does not account for age differences. Age can affect outlook and younger people have a better prognosis than older people. Age can affect outlook and younger people have a better prognosis than older people. What is melanoma? Melanocytes are cells in the skin that give us the colour of our skin because they produce a pigment, known as melanin. When you sit in the sun, melanocytes produce more pigment (a sun tan), which spreads to other skin cells to protect them from the sun's rays. But melanocytes are also where cancer starts. Too much UV causes sunburn, and this is a sign of damage to the skin's DNA. The UV triggers changes in the melanocytes, which makes the genetic material become faulty and cause abnormal cell growth. People who burn easily are more at risk of skin cancer because their cells do not produce as much pigment to protect their skin. Those with albinism are at the most risk because their skin produces no pigment at all. Danielle said the Macmillan nurses at the hospital had "really supported" her after being "shocked" by the health news. She added: "Just honestly, not what I expected today. And I suppose not what anyone expects. "But please guys look after your skin. Stay off sunbeds, wear factor 50. Just look after yourself because honestly you never know what's going to happen." The appearance of a lump or discoloured patch on the skin that continues to persist after a few weeks can be a sign of a form of skin cancer according to the NHS website. A new mole or a change in an existing mole may also be signs of skin cancer. Danielle rose to prominence as a beauty queen who was crowned Miss England 2004 and later Miss Great Britain 2006. 5 5
Daily Mail
26-05-2025
- Entertainment
- Daily Mail
Lauren Goodger puts on a busty display as she poses for selfies in a floral bra top after vowing to get her 'bikini body' back
put on a busty display as she showed off her bikini body in racy snaps shared on Monday. The TOWIE star, 38, recently vowed to get her 'bikini body' back and showed that she had as she shared a collection of racy snaps. Lauren looked incredible as she posed for selfies in a cream, coral and dark green floral wired bikini top. She paired the busty bra with a high-waisted cream ruched maxi skirt which hugged her figure. Lauren was glowing as she took the snaps in her living room, with her brunette locks swept into a messy updo. From A-list scandals and red carpet mishaps to exclusive pictures and viral moments, subscribe to the DailyMail's new Showbiz newsletter to stay in the loop. Earlier this month, revealed what a typical food day looks like for her. The TV personality has been open with fans about her struggles with her weight in the past, and even previously admitted that she was 'bored of her curves' and wanted to get 'really skinny'. Revealing what her meals usually look like, Lauren explained that she wakes up and has a coffee because she isn't usually hungry in the morning. Lauren, who said she spends around £50 a week on her food shop, will wait until lunch before having a tuna jacket potato and salad. She said that for dinner she will have something like steak with broccoli and sautéed potatoes or mash. Otherwise, she will swap the steak for baked salmon with chilli and lemon, but admitted she isn't 'the best cook'. Speaking to Closer magazine in their 'fridge raider' segment, Lauren spoke about what she treats herself to. She said: 'I've been getting Turkish food deliveries, because it's easy, healthy food. I'll get chicken shish, hummus, pitta, rice and salad. 'I don't tend to snack. I prefer real food. I'd rather have a toastie than a bag of crisps.' When asked about what her guilty pleasure was, she said: 'Indian food. I can't handle hot spices, but I love a sweet dish like a korma with rice and naan.' When it comes to kicking a hangover, Lauren relies on carbs which will either be a McDonald's burger, or tea and toast. Back in December 2023, Lauren declared she wants to get 'really skinny' and claimed she is 'bored of her curves and big a**', after she admitted to having a bum lift and breast implants. The beauty previously committed to a new health kick after she admitted earlier that year that she found herself 'ordering takeaways' when she became a mother. And it seems Lauren is set on achieving her fitness goals as she revealed she is determined to lose weight. Speaking to Closer Magazine, she explained: 'I want to get really skinny. I'm bored with my curves and a big a*** - I'm over it.' Lauren admitted that while she has no idea what dress size she is at the moment she fits into Zara size 12 trousers, but added that they are stretchy. She continued: 'I don't know what size I want to go down to, it's more about how I feel.' Lauren finally admitted she underwent a Brazilian bum lift after previously denying having the procedure to plump up her behind. As the TOWIE star prepared to revert to a more nature look, she revealed she had the op in 2017 and also had her breasts enlarged in 2013 from a 34D to a 34E. Lauren said she 'has been unhappy for a while' and plans to tone down her look to be more 'natural'. She told OK! Magazine: 'For a couple of years now I've been thinking, "Why did I ever get my boobs done?" I haven't been happy for a while, but when I fell pregnant with Larose, my boobs became even bigger and I hated the way I looked. 'I look back at old pictures before the boob job and I had lovely boobs. I just wish I could go back to natural Lauren.' The TV personality explained how she jetted off to Turkey for a BBL and described it as 'the worst experience' of her life.
Health Line
22-05-2025
- Health
- Health Line
What to Know About Alternate Day Fasting
Alternate-day fasting may help promote weight loss and may help lower risk factors related to heart disease and type 2 diabetes. Alternate-day fasting is one way to do intermittent fasting. On this diet, you fast every other day but eat whatever you want on the non-fasting days. The most common version of this diet involves 'modified' fasting, where you can eat around 500 calories on fasting days. Here's a detailed beginner's guide to alternate-day fasting. How to do alternate-day fasting Alternate-day fasting (ADF) is an intermittent fasting approach. The basic idea is that you fast on one day and then eat what you want the next day. This way, you only need to restrict what you eat half of the time. On fasting days, you're allowed to drink as many calorie-free beverages as you like. Examples include: If you're following a modified ADF approach, you're also allowed to eat about 500 calories on fasting days, or 20–25% of your energy requirements. The most popular version of this diet is called 'The Every Other Day Diet' by Dr. Krista Varady, who has conducted most of the studies on ADF. The health and weight loss benefits seem to be the same regardless of whether the fasting-day calories are consumed at lunch or dinner or as small meals throughout the day. Some people may find that alternate-day fasting is easier to stick to than other types of diets. However, a yearlong study found that adherence to alternate-day fasting (where calorie intake was reduced to 25% of energy needs on fasting days) was not superior to everyday calorie restriction. Most studies on alternate-day fasting used the modified version, with 500 calories on fasting days. This is considered much more sustainable than doing complete fasts on fasting days, but it's just as effective. In this article, the terms 'alternate-day fasting' or 'ADF' generally apply to the modified approach with about 500 calories on fasting days. Alternate-day fasting and weight loss Although ADF may help promote weight loss, studies have suggested that this type of calorie restriction is no more effective for weight loss than traditional daily calorie restriction. Studies among adults with overweight and obesity show that engaging in ADF may help you lose 3–8% of your body weight in 2–12 weeks. Research suggests this method is not superior to traditional daily calorie restriction for promoting weight loss. Although ADF may offer benefits for fat loss, research shows that ADF is no more effective than traditional calorie restriction for promoting weight loss or preserving muscle mass. Furthermore, like other types of calorie restriction, weight loss during ADF may be accelerated when combined with increased physical activity. For example, combining ADF with endurance exercise may cause twice as much weight loss as ADF alone and six times as much as endurance exercise alone. Regarding diet composition, ADF seems to be equally effective whether it's done with a high or low fat diet. Alternate-day fasting and hunger The effects of ADF on hunger are somewhat inconsistent. Some studies show that hunger ultimately goes down on fasting days, while others state that hunger remains unchanged. However, research agrees that modified ADF with 500 calories on fasting days is much more tolerable than complete fasts on fasting days. One study comparing ADF to calorie restriction showed that ADF increased levels of brain-derived neurotrophic factor (BDNF) after 24 weeks of follow-up. BDNF is a protein that plays a role in energy balance and body weight maintenance. Researchers concluded that ADF may induce long-term changes in BDNF and that this may promote improved weight loss maintenance. However, the researchers found that BDNF levels did not correlate with body weight changes in this particular study and suggested that these findings be interpreted with caution. Human studies have not shown significant effects of ADF on hunger hormones. Another factor to consider is compensatory hunger, which is a frequent downside of traditional daily calorie restriction. Compensatory hunger refers to increased levels of hunger in response to calorie restriction, which cause people to eat more than they need to when they finally allow themselves to eat. Studies have shown that ADF doesn't seem to increase compensatory hunger. In fact, many people who try modified ADF claim that their hunger diminishes after the first 2 weeks or so. After a while, some find that the fasting days are nearly effortless. However, the effects of ADF on hunger most likely vary by individual. Alternate-day fasting and body composition ADF has been shown to have unique effects on body composition, both while you're dieting and during your weight-maintenance period. Studies comparing traditional calorie-restricted diets and ADF show they're equally effective at decreasing weight and fat mass. Some studies have suggested that ADF may be more beneficial for preserving muscle mass than other types of calorie restriction, However, results from a 2016 study suggest that ADF is no more effective for preserving muscle mass than traditional calorie restriction. Health benefits of alternate-day fasting ADF has several health benefits aside from weight loss. Type 2 diabetes Type 2 diabetes accounts for 90–95% of diabetes cases in the United States. What's more, more than one-third of Americans have prediabetes, a condition in which blood sugar levels are higher than usual but not high enough to be considered diabetes. Losing weight and restricting calories is usually an effective way to improve or reverse many symptoms of type 2 diabetes. Similarly to continuous calorie restriction, ADF seems to cause mild reductions in risk factors for type 2 diabetes among people with overweight or obesity. ADF may also help reduce fasting insulin levels, with some studies suggesting that it may be more effective than daily calorie restriction. However, not all studies agree that ADF is superior to daily calorie restriction. Having high insulin levels, or hyperinsulinemia, has been linked to obesity and chronic diseases, such as heart disease and cancer. Reducing insulin levels and insulin resistance should significantly reduce the risk of type 2 diabetes, especially when combined with weight loss. Heart health Many studies have shown that ADF is a good option to help individuals with overweight or obesity lose weight and reduce heart disease risk factors. The most common health benefits include: Alternate-day fasting and autophagy One of the most common effects of fasting is the stimulation of autophagy. Autophagy is a process in which old parts of cells are degraded and recycled. It plays a key role in preventing diseases, including cancer, neurodegeneration, heart disease, and infections. Animal studies have consistently shown that long- and short-term fasting increase autophagy and are linked to delayed aging and a reduced risk of tumors. Moreover, cell studies have confirmed that fasting stimulates autophagy, resulting in effects that may help keep you healthy and live longer. This has been supported by human studies showing that ADF diets reduce oxidative damage and promote changes that may be linked to longevity. The findings look promising, but the effects of ADF on autophagy and longevity need to be studied more extensively. Does alternate-day fasting induce starvation mode? Nearly all weight loss methods cause a slight drop in resting metabolic rate. This effect is often referred to as starvation mode, but the technical term is adaptive thermogenesis. When you severely restrict your calories, your body starts conserving energy by reducing the number of calories it burns. This can cause you to stop losing weight and feel miserable. However, ADF doesn't seem to cause this drop in metabolic rate. One 8-week study compared the effects of standard calorie restriction and ADF. The results showed that continuous calorie restriction significantly decreased resting metabolic rate compared to ADF. Is it also suitable for people who are within a normal weight range? ADF is not only beneficial for weight loss, but it can also offer health benefits for those who don't have obesity. A 3-week study analyzed individuals with average weight following a strict ADF diet with zero calories on fasting days. The researchers found that it resulted in increased fat burning, decreased fasting insulin, and a 4% decrease in fat mass. However, hunger levels remained relatively high throughout the study. They speculated whether a modified ADF diet with one small meal on fasting days might be more tolerable for people who don't have obesity. Another controlled study involved individuals with overweight and average weight. It showed that following an ADF diet for 12 weeks reduced fat mass and produced favorable changes in risk factors for heart disease. That said, ADF generally provides much fewer calories than you need to maintain weight, which is the reason you ultimately lose weight. If you're not looking to lose weight or fat mass, or have average weight to begin with, other dietary methods will probably suit you better. What to eat and drink on fasting days There's no general rule regarding what you should eat or drink on fasting days, except that your total calorie intake shouldn't exceed around 500 calories. It's best to drink low calorie or calorie-free drinks on fasting days, such as: water coffee tea Some people find it best to eat one 'big' meal late in the day, while others prefer to eat early or split the amount between 2–3 meals. Since your calorie intake will be severely limited, it's best to focus on nutritious, high protein foods and low calorie vegetables. These will make you feel full without many calories. Soups may also be a good option on fasting days, as they tend to make you feel fuller than if you ate the ingredients on their own. Here are a few examples of meals that are suitable for fasting days: eggs and vegetables yogurt with berries grilled fish or lean meat with vegetables soup and a piece of fruit a generous salad with lean meat You can find numerous recipes for quick 500-calorie meals and healthy low calorie snacks online. Is alternate-day fasting safe? Studies have shown that alternate-day fasting is safe for most people. It doesn't result in a greater risk for weight regain than traditional, calorie-restricted diets. Some think that ADF increases your risk of binge eating, but studies have found that it may help reduce binge eating behavior and decrease depressive symptoms. It may also improve restrictive eating and body image perception among people with obesity. However, more research on the effectiveness and safety of ADF in people with disordered eating tendencies is needed. That said, ADF is likely not appropriate for certain populations. These include children, pregnant and lactating women, people who are underweight, and those with certain medical conditions that may be exacerbated by fasting, like Gilbert Syndrome. Although some research suggests that ADF may help reduce symptoms of binge eating, this dietary pattern is likely not appropriate for people with eating disorders, including anorexia nervosa or bulimia. Be sure to consult a healthcare professional before trying this eating pattern if you have a medical condition or are currently taking any medications.
