Healthy and Slim

Perfect Body

By Margaret R. McLean

If you diet continuously for a month, these shocking effects will be seen on your health

Dieting, a common practice among individuals striving to achieve their health and fitness goals, involves conscious control and restriction of food intake. While short-term dieting can lead to weight loss and improved health markers, continuous or prolonged dieting may have significant effects on both physical and mental well-being. In this comprehensive exploration, we delve into the shocking effects that may manifest on your health when you embark on a month-long diet journey.

1. Metabolic Slowdown

Metabolism, the process by which your body converts food into energy, plays a crucial role in maintaining bodily functions and regulating weight. Continuous calorie restriction, a hallmark of many diets, can lead to metabolic slowdown, where your body adjusts to conserve energy in response to decreased calorie intake.

1.1. Reduced Metabolic Rate

When you consistently consume fewer calories than your body requires for daily activities, it adapts by lowering its metabolic rate. This reduction in metabolic rate makes it more challenging to continue losing weight and may even lead to weight regain once normal eating patterns resume.

1.2. Hormonal Changes

Dieting for an extended period can disrupt hormone levels, particularly leptin and ghrelin. Leptin, known as the “satiety hormone,” signals fullness to the brain, while ghrelin, the “hunger hormone,” stimulates appetite. Prolonged calorie restriction can lower leptin levels and increase ghrelin levels, leading to heightened hunger sensations and further slowing down metabolism.

2. Muscle Loss

Muscle mass is metabolically active tissue that plays a vital role in maintaining metabolic rate and supporting overall physical function. However, extended periods of dieting without adequate protein intake and resistance training can result in the breakdown of muscle tissue for energy, leading to muscle loss.

2.1. Loss of Lean Muscle Mass

When your body is in a prolonged calorie deficit, it may prioritize breaking down muscle tissue for energy

… Read the rest
By Margaret R. McLean

Japan govt. finalizes plan for new foreign trainee program

The Japanese government has officially decided on a plan to abolish the current system for foreign technical trainees and replace it with a new on-the-job training program.

It plans to submit the relevant draft legislation to the current Diet session.

The decision was made at a meeting of relevant Cabinet ministers on Friday. The plan is based on a report submitted by an expert panel.

The new program would aim to help foreign interns to obtain a certain level of knowledge and skills in three years, in principle.

It would be applied to the same sectors that are covered by the specified skilled workers program for such fields as nursing care, construction and agriculture. The plan says discussions would be held on whether to expand the approved fields to other industries in order to secure a sufficient workforce.

The plan also says foreign interns would be allowed to change their employers in the same field. Interns have been unable to do so in principle under the current program. It adds that each industry would set a period of between one and two years for interns to stay with the initial employer.

The government expects that a growing number of trainees may be granted permanent residency, but it will consider revoking this status if the person fails to pay taxes or social insurance contributions.

Prime Minister Kishida Fumio said the government will work to introduce a better program so that talented foreigners will view Japan as an ideal place to work.

… Read the rest
By Margaret R. McLean

Napier Avenue road diet plan rejected by county commissioners

20221108_172214

The Berrien County Board of Commissioners has rejected a plan to put another section of Napier Avenue on a road diet.

The board this week approved a resolution officially opposing a Berrien County Road Department project that would reduce Napier from four lanes to two lanes with a center turn lane between I-94 and US-31.

Berrien County Administrator Brian Dissette tells us the county does need to reconstruct Napier in that area in the next five years, but the road department’s plan for a reduction of lanes didn’t satisfy commissioners.

“There is enough development occurring in that area that it had some on the board a little nervous that the lane reduction wasn’t a great idea,” Dissette said. “And then with the announcement of the state’s infusion of cash at Cornerstone to try and help develop the nearby site in Benton Charter Township, I think that was kind of like the last straw. They said there’s too much up in the air as far as total development.”

The county board in September approved a transfer of control of that section of Napier from the Michigan Department of Transportation to the county following the completion of the US-31 to I-94 connection. As part of that, MDOT provided the county $1.88 million to reconstruct the road.

Dissette says while that project will still happen, the board of commissioners wants the number of lanes to be preserved.

It’s back to the drawing board for the road department.

… Read the rest

By Margaret R. McLean

Can Blue Zone Diet keep a person alive for 100 years, what is the reality?

The Blue Zone Diet has gained significant attention in recent years for its purported ability to promote longevity and overall well-being. But what exactly is it? The concept of Blue Zones originated from the work of National Geographic fellow and journalist, Dan Buettner. Buettner identified five regions around the world where people tend to live the longest and healthiest lives.

Exploring the Origins of the Blue Zones

The term “Blue Zones” was coined by Buettner to describe these regions where individuals commonly surpass the age of 100. The five Blue Zones include Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Icaria, Greece; and the Seventh-day Adventist community in Loma Linda, California. Buettner and his team conducted extensive research in these areas to uncover the lifestyle and dietary habits that contribute to their remarkable longevity.

The Power of Longevity in Blue Zones

In these Blue Zones, individuals not only live longer but also enjoy better health and vitality in their later years. Researchers have found that residents of Blue Zones have lower rates of chronic diseases such as heart disease, cancer, and diabetes compared to other populations. This has led to a growing interest in understanding the factors that contribute to their exceptional longevity.

The Dietary Components of the Blue Zone Diet

One of the key aspects of the Blue Zone lifestyle is diet. The Blue Zone Diet primarily consists of plant-based foods such as fruits, vegetables, whole grains, legumes, and nuts. These foods are rich in essential nutrients, fiber, and antioxidants, which play a crucial role in reducing the risk of chronic diseases and promoting overall health.

Plant-Based Focus: The Heart of the Blue Zone Diet

The Blue Zone Diet emphasizes a plant-based approach to eating, with the majority of calories coming from fruits, vegetables, whole grains, and legumes. Plant-based foods

… Read the rest
By Margaret R. McLean

Eastpointe approves road diet for Nine Mile, shrinking from 5 to 3 lanes

EASTPOINTE, Mich. (FOX 2) – Plans to shrink Nine Mile in Eastpointe stirred intense debate from residents concerned about how reshaping the mile-long stretch of road through the city could impact travel and traffic.

Those who attended the meeting were part of a public comment period that lasted well over three hours Tuesday night before city councilmembers eventually passed the plan by a 3-2 vote.

The proposed road diet wouldn’t be the first in metro Detroit – it’s not even the first for Nine Mile. The idea, which would condense the road from five lanes to three, would make Eastpointe more walkable and safer for those that live and work near the road, advocates say.

But others complained it would divert more traffic into neighborhoods, “where it’s already horrible,” one woman said. Another man called the idea “stupid.”

“The shores: five lanes. In Warren: five lanes and then cut down by two here in Eastpointe,” he said.

But others cautioned the benefits hadn’t been fully studied and many were basing their decisions before all was known.

“I’m disappointed that many residents are opposed to the idea of redeveloping Nine Mile, even before a plan or study had been presented,” said Shelly Chapas, who supported the road diet plan.

MORE: road construction will impact travel to airport until 2027;elm:context_link;itc:0;sec:content-canvas” class=”link “DTW road construction will impact travel to airport until 2027

The stretch of Nine Mile in question spans between Gratiot and Tuscany Avenue.

Beyond traffic concerns, many residents argued it would make it harder for first responders to reach emergency scenes.

City planners around metro Detroit have implemented their own road diets, including Ferndale and Pleasant Ridge on Woodward Avenue and Oak Park on Nine Mile. Protected bike lanes and walking paths were installed in the driving

… Read the rest
By Margaret R. McLean

What to know about the Mediterranean diet

For the seventh straight year, the Mediterranean diet has won the title of best overall diet in U.S. News and World Report’s annual ranking of best diets.

The diet is endorsed by the American Heart Association for its cardiovascular benefits. The diet was shown to reduce the risks of adverse pregnancy outcomes like preeclampsia, gestational diabetes, preterm birth and stillbirth when followed in pregnancy, according to one study.

A study published in February in the journal JAMA Neurology found the popular diet may be one aspect in protecting the brain from signs of Alzheimer’s disease, the most common type of dementia.

The Mediterranean diet emphasizes eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil and flavorful herbs and spices; fish and seafood at least twice a week; and poultry, eggs, cheese and yogurt in moderation, according to U.S. News and World Report.

“Any plan that cuts out an entire food group or fruit or dairy for non-medical reasons is a red flag and it’s the reason the Mediterranean diet is always such a big winner,” Gretel Schueller, managing editor of U.S. News and World Report, previously told ABC News. “The Mediterranean diet is healthy, it’s sustainable, it’s a flavorful way to eat and it’s adaptable.”

If you’re looking to start the Mediterranean diet, here is what you need to know.

What is the Mediterranean diet?

The Mediterranean diet is not one way of eating but a broad term used to describe the eating habits popularized in the countries bordering the Mediterranean Sea, including Italy, Greece, Morocco, Spain and Lebanon.

The way of eating focuses on the quality of foods consumed rather than focusing on a single nutrient or food group, according to U.S. News and World Report.

PHOTO: Vegetables, fruits, beans, nuts, whole grains, fish and <a href=olive oil make up the majority of
… Read the rest
By Margaret R. McLean

30-30-30 Diet Is Going Viral. Can It Help You Lose Weight?

A man drinking a protein shake.Share on Pinterest
The 30-30-30 diet is an approach to weight loss that’s gone viral on social media platforms like TikTok. GND photography/Getty Images
  • A weight loss method known as the 30-30-30 approach has gone viral on TikTok.
  • The diet involves eating 30g of protein during the first 30 minutes of your day before completing 30 minutes of low intensity exercise.
  • Experts say exercising and increasing your protein intake in the morning may contribute to a calorie deficit and help you make healthier choices throughout the day.
  • However, the 30-30-30 approach won’t be right for everyone, and creating a more flexible and personalized weight loss plan may be better.

Another new diet is gaining popularity on social media. The 30-30-30 method has gone viral on TikTok, with many content creators claiming this approach has helped them lose weight sustainably.

Proponents claim that, unlike other diets that have garnered attention in the past, the 30-30-30 approach isn’t another fad; it’s a lifestyle change.

The 30-30-30 diet involves eating 30g of protein within 30 minutes of waking up, and then completing 30 minutes of low intensity exercise.

This method first appeared in Tim Ferriss’ book The 4-Hour Body in 2010 but was recently popularized by nutritionist and wellness podcaster Gary Brecka.

So, is the 30-30-30 trend an effective approach to weight loss, or just another fad?

Let’s start with the positives.

“The good news about the 30-30-30 regimen is that it’s relatively sensible in comparison to some of its predecessors and, undoubtedly, the trends that will follow it,” says Sophie Medlin, consultant dietitian at City Dietitians. “Having a high protein breakfast is a good idea as it is more satiating than some of our typical breakfast options.”

In lay terms, that means you’ll feel fuller for longer.

Natalie

… Read the rest
By Margaret R. McLean

Diet trends to ditch in 2024 (and what to practice)

Diet trends to ditch in 2024 (and what to practice)

What’s the story

Over the years, numerous diet trends have captured public attention, making promises of quick fixes and miraculous results.

However, scientific research has debunked many of these trends, and it’s time to bid them farewell.

Today, let’s take a closer look at five diets that were once popular but are no longer considered effective or healthy for weight management.

Next Article

Juice detox: Temporary results

Despite its initial popularity as a quick weight loss solution, the juice cleanses diet has experienced a decline.

It lacks crucial components like protein for maintaining muscle health and fiber for satiety and proper digestion.

Additionally, the weight loss achieved through a juice cleanse is often short-term and primarily involves shedding water weight rather than achieving sustainable fat loss. Time to ditch it!

Keto diet: Adherence is a challenge

The keto diet‘s restrictive nature limits vital components like fruits, vegetables, and whole grains, raising concerns about nutritional balance.

Prolonged adherence poses potential health risks, especially for heart health due to its high saturated fat content.

Additionally, the diet’s challenging sustainability can lead to difficulties in long-term maintenance, increasing the likelihood of rapid weight regain upon discontinuation. Best to avoid.

Cabbage soup diet: Monotonous from beginning till the end

The cabbage soup diet, a brief weight loss plan centered on consuming low-calorie cabbage soup for a week, promises swift results.

However, nutrient deficiencies, especially in protein, are a concern for muscle health.

This diet offers a short-term solution, and the lost weight is typically regained post-resumption of regular eating.

Furthermore, the lack of variety in the diet can make it monotonous.

What to do: Make portion control a part of lifestyle

Control your food intake by using smaller plates, making portions seem larger, which can satisfy your brain and appetite.

Pay

… Read the rest
By Margaret R. McLean

Jasprit Bumrah Fitness And Diet plan At The Age Of 30

Glance into Jasprit Bumrah’s 3 pillars based balanced lifestyle and high-nutrition diet, designed towards achieving peak performance inside & and outside of the field.


THE FOUNDATION OF FITNESS

If you wonder how integrated strength, cardio, and agility workouts manifest in Jasprit Bumrah’s fitness plan, continue reading to see that.


VARIETY IN EXERCISES

Bumrah’s fitness routine is well-rounded, Learn about the Various exercises such as running, swimming and disciplined gym sessions that are parts of his fitness routine.


PRIORITISING UPPER BODY STRENGTH

Shed light on how Bumrah’s focus on upper body strength allows him to stay balanced and stable amid the high-force impact associated with bowling.


HIGH-PROTEIN DIET

Bumrah’s high protein diet, you learn about lean meat, eggs and vegetable proteins which are essential for muscle regeneration and recovery.


COMPLEX CARBOHYDRATE CHOICES

Bumrah prefers complex carbohydrates like brown rice and quinoa to provide sustained energy for cricket and fitness training.


HYDRATION

Effective performance and overall well-being should be promoted by learning the water and sugar avoidance culture disclosed by Bumrah.


BALANCE AND DEDICATION

It is more about how Bumrah’s best fitness regimen and disciplined nutrition chart boost his optimal performance and lead to Bumrah’s success at the age of 30.


CONCLUSION

Jasprit Bumrah is a role model for athletes worldwide with his perfect training and eating plan for peak performance. Each individual’s fitness level and dietary preferences will be different. See a physician for individual counsel.


… Read the rest
By Margaret R. McLean

What Counts as a ‘Low Carb’ Diet and Is It Right for You?

Feb. 7, 2024 — Atkins, keto, the Zone, the paleo diet – it seems like low-carb diets have been around forever, and they’ve only grown in popularity over the years. But despite their renown, it remains unclear what exactly “low carb” really means. 

A study recently published in Critical Reviews in Food Science and Nutrition analyzed over 500 articles about low-carb diets and found that, among the scientific community, there remains a real discrepancy about what “low carb” means. 

The study’s principal investigator, Taylor Wallace, PhD, CEO of Think Healthy Group and an adjunct professor of nutrition and food studies at George Mason University, said that given the sheer amount of research that has been put into studying low-carb diets, it’s striking that we don’t have a clear definition. 

The range of evaluated studies – all published between 2002 and 2022 – found that most trials defined low-carb as having 100 grams or less of carbohydrates daily. But many also had much stricter definitions, with carbs taking up only 40-60 grams per day. 

The variability, Wallace said, should underline the fact that low-carb diets might not be right for everyone. 

“There’s a lot of data that shows that low-carb diets work in cases like diabetes and weight loss,” said Wallace. “But I also think that there’s a lot that we don’t know, and we shouldn’t overstep to ‘Eat as much saturated fat as you want, it doesn’t matter as long as you’re on a low-carb diet.’ That’s a little bit out there for me.” 

The other issue Wallace pointed out was that most of the studies did not examine participants beyond the 6-month point, which doesn’t shed light on how sustainable these meal plans are in the long term. 

A systematic review and meta-analysis

… Read the rest