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Food and Diet

What Is A 5:2 Weight-reduction Plan And Extra Importantly, Does It Work?

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Embarking on a journey towards a more healthy way of life usually entails navigating a labyrinth of dietary decisions. The 5:2 weight-reduction plan, a type of intermittent fasting, is likely to be the easy answer completely everyone seems to be in search of. 

By alternating between common consuming and calorie restriction, this strategy goals to reinforce weight administration and general well-being. However does it actually ship outcomes, and who ought to contemplate adopting this technique?

What Is the 5:2 Weight-reduction plan?

The 5:2 weight-reduction plan is a type of intermittent fasting. Put merely, it entails 5 days of normal dietary habits intertwined with two consecutive or non-consecutive days of serious calorie restriction. On fasting days, people ought to devour between 500 and 800 energy. 

The underlying idea calls again to our evolutionary historical past. Proponents counsel that intermittent durations of lowered calorie consumption mirror the challenges our ancestors confronted with meals shortage. However does it really work?

Does the 5:2 Weight-reduction plan Assist With Weight Loss?

Whereas the scientific proof supporting the 5:2 weight-reduction plan’s efficacy isn’t exhaustive, there are many anecdotal success tales. In some circumstances, the 5:2 weight-reduction plan has led to weight reduction starting from between 4% to 7% over durations of eight to 52 weeks. Nevertheless, when pitted towards steady calorie-restricted diets (conventional diets the place you cut back your meals consumption each day), research reveal no vital disparity in weight reduction or cardiometabolic threat discount.

The length one adheres to the 5:2 weight-reduction plan emerges as a important issue. Attributable to its restrictive nature, long-term compliance will be difficult for some people. Very similar to every other weight-reduction plan, the important thing to the weight-reduction plan’s success lies in sustained adherence.

Embarking on the 5:2 Journey: A Person Information

For these fascinated about attempting the 5:2 plan, a number of pointers guarantee a clean initiation:

  • Seek the advice of a Well being Skilled: Earlier than embarking on any fasting routine, discuss to a healthcare supplier, particularly if in case you have underlying well being circumstances. Customized recommendation will guarantee your security all through the method.
  • Calculate Caloric Allowance: Fasting days contain vital calorie restriction. Ladies sometimes intention for 500 to 600 energy, whereas males goal 600 to 800 energy. Changes will be made based mostly on particular person wants.
  • Prioritize Protein: Satisfactory protein consumption on fasting days helps preserve muscle mass and induces satiety, a flowery phrase that means that you simply really feel full. Eat plenty of hen, fish, and tofu. 
  • Keep away from Excessive-Calorie Pitfalls: Keep away from high-calorie and sugary meals on fasting days to maximise dietary advantages with out going over your calorie restrict.
  • Plan Your Meals Strategically: Planning meals upfront helps to remain throughout the calorie restrict on fasting days. Go for low-calorie, filling choices like non-starchy greens and lean proteins. Meal prep to make it even simpler
  • Keep Hydrated: Be sure you keep hydrated with water, natural tea, and non-caloric drinks on fasting days to alleviate starvation pangs. 
  • Keep Moderation: On non-fasting days, eat usually with out strict calorie restrictions. Nevertheless, just remember to eat carefully and preserve stability and diet whereas monitoring portion sizes.
  • Monitor Progress: Preserve a report of weight, measurements, and general well-being on the 5:2 weight-reduction plan. Alter the plan based mostly on progress and particular person suggestions.

The primary factor with weight-reduction plan is consistency. The most effective weight-reduction plan is the one which retains you maintaining a healthy diet over an extended time frame. So whereas there’s nothing magical in regards to the 5:2 weight-reduction plan that’s going to make you drop extra pounds, you will drop extra pounds in the event you can follow it over the long run. After consulting with a medical skilled, go forward and provides 5:2 weight-reduction plan a attempt. If it’s simply what the physician ordered, then preserve it going for so long as it really works. 

Have you ever ever practiced intermittent fasting? Did it be just right for you? Why or why not? Go away your ideas within the feedback under.

Food and Diet

Nestle Planning New Line of “Ozempic Foods”

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Nestle is set to introduce a new line of high-fiber, protein-packed foods targeting Americans on weight management journeys, particularly those using GLP-1 medications like Wegovy and Ozempic. The new product line, named Vital Pursuit foods, aims to support a balanced diet and meet the specific needs of consumers taking semaglutide medications.

The Vital Pursuit foods will include twelve newly designed items such as whole grain bowls, sandwich melts, and pizzas. These products are set to hit select stores nationwide toward the end of the year. Tom Moe, president of Nestle USA Meals Division, emphasized the importance of providing options to support the individualized needs of consumers on health journeys. 

GLP-1 medications, originally prescribed for managing Type 2 diabetes due to their blood sugar regulation benefits, have gained popularity for their effectiveness in reducing appetite. This appetite suppression leads to reduced food intake, which has sparked concerns among food retailers about potential impacts on profits.

In response to the growing use of these medications, Nestle sees an opportunity to cater to this expanding market. With approximately 9 million prescriptions written for GLP-1 medications in the fourth quarter of 2022 and expectations of this number reaching 30 million by 2030, the market for semaglutide medications is projected to exceed $100 billion.

Strategic Moves by Nestle and Other Food Producers

Nestle’s initiative follows similar moves by other food producers. Daily Harvest launched a GLP-1 medication-friendly line of foods earlier this year, and Abbott Laboratories announced a protein-laden drink suitable for consumers on GLP-1 medications. Nestle, known for brands like DiGiorno pizza and Stouffer’s frozen meals, plans to price each Vital Pursuit food item at $4.99, though retailers may adjust this price.  

Additionally, Nestle CEO Mark Schneider revealed that the company is developing supplements to help GLP-1 medication users obtain necessary vitamins and nutrients while consuming fewer calories.  

Nestle’s introduction of Vital Pursuit foods reflects a strategic response to the increasing popularity of GLP-1 medications for weight management. By offering high-fiber, protein-packed food options tailored to the needs of those on semaglutide medications, Nestle aims to support balanced diets and capitalize on the expanding market of weight-conscious consumers. This move underscores the company’s commitment to adapting to changing consumer needs and enhancing health and wellness offerings.

Will you be eating Nestle’s “Ozempic food?” Leave your thoughts in the comments below.

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Food and Diet

New Study Suggests Ketogenic Diets Require Breaks

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The ketogenic diet, known for its weight loss and diabetes management benefits, might not be as beneficial when followed strictly over a long period. A new study led by researchers at The University of Texas Health Science Center at San Antonio (UT Health San Antonio) has revealed that continuous long-term adherence to a ketogenic diet may lead to the development of aged, or senescent, cells in normal tissues, particularly affecting heart and kidney function. In contrast, an intermittent ketogenic diet, incorporating planned breaks, did not exhibit these pro-inflammatory effects.

The study suggests that the positive effects of a ketogenic diet could be enhanced by taking regular breaks. The research, conducted by David Gius, MD, PhD, and his team, highlights the potential long-term consequences of uninterrupted ketogenic diets. Gius, an assistant dean of research and professor at UT Health San Antonio, emphasized that with around 13 million Americans following a ketogenic diet, it is crucial to incorporate breaks to avoid potential health risks.

Cellular Senescence and Diet

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Published in the journal Science Advances, the study titled “Ketogenic diet induces p53-dependent cellular senescence in multiple organs” explored the effects of ketogenic diets on cellular aging. The researchers found that mice subjected to continuous ketogenic diets at various ages showed signs of cellular senescence in multiple organs, including the heart and kidney. However, these effects were mitigated when the mice were treated with senolytics, a class of small molecules that destroy senescent cells, or when the diet was followed intermittently.

The findings have significant clinical implications, suggesting that planned breaks in the ketogenic diet can prevent the pro-inflammatory effects associated with cellular senescence. This insight is particularly important given the diet’s popularity and the potential risks of long-term, uninterrupted adherence. The study underscores the importance of balance and moderation in dietary interventions to maximize health benefits while minimizing adverse effects.

The ketogenic diet is characterized by high fat and low carbohydrate intake, leading to the production of ketones, chemicals produced by the liver when breaking down fats. While the diet has been shown to improve certain health conditions and is favored for weight loss, it also has reported pro-inflammatory effects. The new study highlights the need to consider the long-term impacts of sustained ketogenic diets on cellular health and organ function.

To optimize the benefits of a ketogenic diet, it is recommended to take periodic breaks. This approach can help mitigate the risks of cellular senescence and maintain overall health. The study’s findings suggest that, like other nutrient interventions, the ketogenic diet should be managed carefully to avoid potential long-term consequences.

The research from UT Health San Antonio reveals crucial insights into the effects of long-term ketogenic diets on cellular health. By incorporating planned breaks, individuals can continue to reap the benefits of the ketogenic diet while minimizing the risk of adverse effects on the heart, kidneys, and other organs. This balanced approach can help ensure the diet remains a safe and effective strategy for weight loss and diabetes management.

Have you ever done keto? How did it work for you? Leave your thoughts in the comments below. 

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Food and Diet

Raw Milk Is On The Rise: What Are The Risks?

As reports suggest a growing threat from bird flu in dairy cows to humans who drink raw milk, public health officials are advising Americans to avoid unpasteurized products. Tests have confirmed the presence of live bird flu virus (H5N1) in milk taken directly from sick cows. Despite these warnings, raw milk enthusiasts remain undeterred, with sales increasing significantly.

Since H5N1 was detected in U.S. dairy cows at the end of March, sales of raw milk have risen by as much as 21%, according to data from NielsenIQ. Compared to the same period last year, raw milk sales have surged by 65%. William Schaffner, MD, an infectious disease specialist and professor at Vanderbilt University, attributes this increase to a paradoxical effect where people anticipate scarcity or possible restrictions and rush to purchase raw milk before it potentially becomes unavailable.

Many wellness influencers, including Gwyneth Paltrow, have promoted raw milk as part of a “natural” lifestyle, contributing to its popularity. The Raw Milk Institute, a nonprofit organization, argues that raw milk is safe and highlights research suggesting it may have antiviral properties and other health benefits. However, Dr. Schaffner emphasizes the need to balance potential benefits against the risks, noting that outbreaks of bacterial infections continue to occur among raw milk consumers.

Health Risks of Raw Milk

Federal data from 1993 to 2012 reveal 127 disease outbreaks in the United States linked to raw milk or raw milk products, resulting in 1,909 illnesses and 144 hospitalizations. Due to the current threat of bird flu, the CDC and FDA are advising the public to avoid raw milk and affirming that pasteurization makes milk safe.

The USDA assures that the commercial milk supply poses no risk to consumer health despite the bird flu outbreak, as pasteurization effectively deactivates microorganisms. This process, which uses heat to kill disease-causing bacteria in milk, has proven effective against the bird flu virus. Recent FDA testing of pasteurized milk samples has confirmed the absence of live H5N1.

Current Bird Flu Risks

Mark McAfee, chairman of the Raw Milk Institute, argues that public health warnings are unfounded, pointing out that there have been no cases of avian influenza in humans from raw milk consumption. This year, only two Americans have tested positive for H5N1, with infections resulting from exposure to sick cows rather than raw milk ingestion. Although these cases were mild, bird flu can be life-threatening, having caused 463 deaths worldwide between 2003 and April 2024.

While the immediate risk of a bird flu outbreak among people in the U.S. is low, Dr. Schaffner stresses that federal measures are justified. He notes that illnesses from raw milk can spread to close contacts and potentially the broader community, posing a public health concern.

Despite the increase in raw milk sales and its promotion by wellness influencers, the risks associated with raw milk consumption remain significant. Public health officials continue to recommend pasteurized milk as a safe alternative, especially in light of the current bird flu threat. The balance between potential benefits and the proven risks of raw milk consumption should guide consumer choices and public health policies.

Do you drink raw milk? Why or why not? Leave your thoughts in the comments below.

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