Although you may think from reading over the studies and understanding the defining of Intermittent Fasting there are actually many different types of fasting depending ton what you are looking to gain from starting fasting. There is actually 5 methods that you can choose from when choosing to switch over the the lifestyle of Intermittent Fasting and they are; Leaning Out, Eat Fast Eat, The Soldier Diet, Fat Loss, and The Up and Down Diet. But what do each of these do and what is the difference between them? Each one has a different set of standard from how many macros you would consume each day (more if you are looking to gain muscle and less if you are looking to lose that excess fat). So what are macros? The definition of macros states,
“a single instruction that expands automatically into a set of instructions to perform a particular task.” What does this have to do with my eating cycle? Macros state the amount of calories, proteins and fats you have to consume each day to maintain a certain weight, but to gain muscle, or lose fat depending if you are cutting fat. So on this fact, the average woman’s weight is 166 lbs and also calculating in an average woman’s height of 5’4. At these calculations a woman of these statues would have to consume 1250-1500 calories a day to maintain their current weight, but with their macros they would have to consume 180 grams of carbohydrates per day, 120 grams of protein per day, and a total of 45 grams of fat per day. As for a man, the average man’s weight is about 200 lbs and a man’s average height at 5’10. With these statistics for an average man you would have to consume 2300-2500 calories per day to maintain their current weight, as for their other macros they would have to consume about 230 grams of carbohydrates, 150 grams of protein, and about 55 grams of fast per day. Lets start be explaining each and every difference between the 5 different types of fasting!
Instead, the initial two weeks consists mostly of eating meat, poultry, fish, eggs, cheese, and nuts. Phase two begins by reintroducing “good” carbs back into the diet. Good carbs include fruits and sparing consumption of whole wheat/grain bread and cereal. Phase two lasts until a person reaches their goal weight. Phase three is a maintenance phase in which a person takes everything they have learned and makes it a lifestyle change.
According to the website of the United States Holocaust Memorial Museum, 960,000 Jews died at the Auschwitz concentration camp complex. Thousands of these victims died of hunger; in fact, many of those that died of hunger may have been as a result of fasting for Jewish holidays such as Yom Kippur. The prisoners of Auschwitz should not have fasted during Yom Kippur due to their severe malnutrition and the strain of performing tiring work.
My goal is to consume 1500 calories per day. According to the Super Tracker website, for breakfast I should have 1 ounce of grains, ½ cup of fruit and ½ cup of dairy. I will be able to have a midmorning snack that can include 1 ounce of grains and ½ of fruit. For lunch, I can have 1 ounce of grains, ½ cup of vegetables, ½ cup of fruits, and 2 ½ ounce of protein foods. This meal plans also allows me to have an Afternoon snack, that can include ½ cup of vegetables and ½ cup of dairy. Finally for dinner, I can consume 2 ounces of grains, 1 cup of vegetables, and 1 cup of dairy, and 2 ½ ounces of protein food.
It is a nutritional eating lifestyle, which allows you to achieve your health goals in the most convenient and efficient manner. At the same time, it maintains your trim and fit physique as soon as you attain your goals.
Stoddard says “The juices you drink will not contain much in the form of protein, healthy fat, or fiber. Your brain won’t be getting enough fatty acids. This can result in you feeling depressed and sad since you’re missing omega-3s, which are known to increase serotonin levels. And because you won’t be getting enough protein, your muscle mass will decrease and you will not have much energy.” (Stoddard) Caffeinated drinks are a part of every day for many people, especially college students. Because caffeine is a drug, people become addicted to it. On the fast one will likely experience caffeine withdrawal if they are used to drinking caffeine every day. Caffeine withdrawal can lead to headaches, fatigue, anxiety, irritability, depressed mood, and difficulty concentrating. After the first week the caffeine withdrawal should be over, however people still reported these symptoms later. Meaning the brain is not getting all the necessary nutrients it needs to properly function. Feeling full is important so cravings are not as intense. Someone on the fast will not feel as full because they are not chewing their food or consuming all the fiber that would have slowed consumption in turn making them feel more full. How someone feels affects almost every aspect of their
Nutrition plays a significant role in the human lifecycle because it provides energy, helps prevent diseases and promotes growth. The first documented evidence associating dietary restriction and aging came in 1935 in a study conducted by McCay et al that found that reducing the amount of calories consumed by 20% without causing malnourishment increased the lifespan and resistance to age related diseases in a rodent model (Colman et al., 2009; Sinclair, 2005). Typically a reduction of 10-40% of calorie intake is suggested by several authors as being effective in lengthening life, although a recent study using 30% dietary restriction was found to be ineffective in doing so in rhesus monkeys (Mattison et al., 2012).
Describe your dietary habits (see assignment #1 from PHAS 5009) and discuss how those habits may be influencing your risk for chronic diseases such as heart disease, high blood pressure, cancer, osteoporosis, etc.
One of the main differences between healthy diet and exercise and fad dieting is they can yield very different long term results. When fad dieting, you may be able to drop quite a bit of weight in a short period of time, but rest assured you will most likely see those pounds again. Fad diets focus on losing weight too quickly. The initial weight you lose is water weight, but as soon as you go back to regular food the pounds lost will return. Fad dieting can also wreak havoc on your muscles, and cause your body to go into starvation mode. Fad dieting works off of the idea that since your body needs fat to produce energy, it will burn the access fat that is stored to get that energy. The problem with this theory is that when you deprive your body of the necessary nutrients it needs, it then stores all the fat it can and starts burning energy from your muscles. The loss of your muscles slows down your metabolism, thus making it more difficult to lose weight in the long run. Healthy dieting promotes a lifestyle change, allowing for results...
This turns into a cycle of weight loss and gain, which can increase “the risk of degenerative diseases such as obesity, type II diabetes, cardiovascular disease, hypertension, and cancer” (Vaghefi par. 7). These diseases come into the picture due to the cycle. Fad diets promote weight loss, but not fat loss. When the goal weight is attained, and the diet stops, weight is put back on, which leads to more fat being put into the body than taken out and faster weight gain. When losing weight, the biggest way to avoid developing these major health issues is to “not believe or follow any of the fad diets that promise easy and quick weight loss, because there is no such thing” (Vaghefi par. 8). Safe and healthy weight loss happens gradually, with patience and with exercise and a balanced diet. Fad diets are dangerous and should not be used as they can cause major health
A million types of fad diets promise people to lose weight by using drugs or specific diet plans such as 5:2, paleo, hormone cure, virgin, bulletproof. Moreover, each type of fad diet has its own specific style. Studies show that 108 million people in the US follow fad diets (ABC News Staff, 2012). The fad diets are the same as fashion, where people use it enthusiastically for a period of time to give them beauty, elegant and perfect appearance. A fad diet is the most dangerous type of diet and it causes many health problems.
All throughout my life I have never had to watch my weight or worry about my eating habits. I have always been able to eat all kinds of different foods unhealthy or healthy it never mattered because of my high metabolism. I never stopped to think of the effects or the problems I could obtain over time if I kept eating the same way. However, after being deeply affected by this semester by my own food journal, The Food Inc. movie, and The Eater Reader I now have a better sense of wisdom and better understanding of the types of foods I was putting into my body, and have stopped drinking carbonation but with the lack of time I will not be able to give up my eating habits up.
Intermittent fasting, (also called periodic fasting PF) is a type of eating pattern used by professionals and beginners all over the world to reduce fat percentage, increase growth hormone concentration in the body and simply spend less time cooking. Contrary to public belief, intermittent fasting is not a diet but is just an efficient way to allocate timings (windows) to feed your body. The intermittent fasting methods we will discuss involve the fasting of food and not water. There are many different ways you can actually intermittent fast , these include: Fasting for a full day (24 hours) once or twice per week ( if you are fasting for a fully day twice a week make sure you do not fast on consecutive days ) and then eating as you would normally on the other days, Fasting on Daily basis for 14-16 hours leaving a eating window of 8 – 10 hours or even fasting 20 hours per day and eating one big meal after the fasting period. These methods will allow you to achieve great health benefits that will be outlined later on. It is recommended for both convenience and performance reasons to train just before the eating window thus breaking your fast immediately after your workout.
Bulimia is disorder where negative self-image results in self- induced vomiting to keep the positive self image for the effects of binge eating. Bulimia is considered to be a serious and possible life threatening disorder.
A Fad diet refers to a very restrictive feeding plan where you eat an unusual combination of foods or with few foods for a short period to so that you can lose weight quickly. These include only weight loss diets that tend to become popular over given period, which could be for decades or several years. Therefore, Fad diets are trendy or fashionable diets that involve reducing food intake to lose weight quickly. The popularity of, most fad diets is pegged on their ability to offer short-term results on losing weight. However, many of them do not provide long-term effects as most people are fed up with the diet and end up over-eating, which
As of today, fast food has become an essential element in daily life and as something people depend on. Among the common excuse given as of why people consume fast food regularly is that it is convenient to get hold of fast food because fast food chains are just everywhere and also because their service is quick and efficient, especially for those who are always in a rush and do not want to have to wait hours for their meal like students. Another common reason why people go for fast food is because of the cheap price. The average price for a meal set at various fast food chains in the States could be as low as 4 USD excluding tax and it is undeniably a bargain, if only consuming fast food regularly would not affect your health. Everyone is not ignorant of the fact that regular consumption of fast food could bring harmful effects to our wellbeing but somehow, people often look past this. Fast food really should not be consumed regularly due to its effects to health despite how easy it is to get them. This essay will discuss the reason why fast food is harmful to health as it can cause heart diseases, diabetes and obesity.