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Does the 5:2 diet REALLY work? Nutritionist reveals what you need to know about the plan

Robert clarified: “It’s a common misconception that people’s metabolisms slow down as they age, which causes them to put on weight. It is much more likely that as people age, any weight gain is due to the body becoming more insulin resistant over time, which for the reason outlined above, may ultimately lead to diabetes and weight gain.

“Fasting is therefore relevant for people as they age, as it can be a very simple way, alongside regular exercise and other heathy lifestyle factors, to keep insulin sensitivity higher for longer and maintain a healthy, lean body.

“Unless there is a medical reason not to, people can successfully adopt the intermittent fasting approach at any age, albeit with a little more caution than someone in their 20’s or 30’s. Many elderly people have reported great success on this approach to eating.”

In fact correcting insulin sensitivity is the primary benefit in Robert’s opinion, and he explained: “The primary physiological benefit is increased insulin sensitivity, giving rise to reduced insulin levels on a daily basis and reduced average blood glucose levels.

“In simple terms, overeating (especially carbohydrates) causes blood insulin levels to increase to restore the blood glucose level to normal. Repeated overeating leads to continually elevated insulin levels and cells become less sensitive to insulin.

“This means even more insulin in needed to remove glucose from the blood, and can ultimately lead to Type 2 Diabetes. Insulin is an anabolic hormone (body building), so its continual elevated presence leads to body fat gain.”

To find out more about Robert’s services, go to www.robert-brennan.com.

The advice about the 5:2 diet comes after controversial weight loss guru Steve Miller spoke out about the obesity epidemic.

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Dear Abby: Grandpa foils kids’ vegetarian diet plan

Dear Abby is written by Abigail Van Buren, also known as Jeanne Phillips, and was founded by her mother, Pauline Phillips. Contact Dear Abby at www.DearAbby.com or P.O. Box 69440, Los Angeles, CA 90069.

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Post pregnancy weight loss: Tips from Kareena Kapoor and her dietician Rujuta Diwekar

Kareena Kapoor Khan is already looking a few kilos lighter and slimmer and she’s glowing all the more just two months after the birth of her son Taimur Ali Khan.

“The idea is to have faith. And to do it all in a continuous, sustainable way,” the new mommy said in a Facebook Live chat on Tuesday.

The video has already clocked over 8.7 lakh views, with thousands of people, especially women, commenting on it with their own diet queries.

Kapoor Khan put on 18kg during her pregnancy, courtesy all the ghee and parathas she ate.

“And I flaunted it, double chin and all, until the day I walked into the hospital. People said I could eat grilled fish or meat to avoid putting on weight. But I wanted to do it the conventional way, the right way. So I ate it all, but in the right quantities,” she said.

According to her dietician Rujuta Diwekar, the target for Kapoor Khan has always been to take it a step at a time and not rush the process. “Because we don’t want to go one step forward and two steps back, which is what happens when you do a crash or extreme diet,” Diwekar, who was also at the chat, said.

The goal is to let everything inside your body that changed in the nine months of your pregnancy to get back into order.

“My aim is not just to lose the weight I had put on. I don’t want to do it overnight. It may take long, but I want to feel light, happy and energetic throughout the process. And that is important,” Kapoor Khan said.

For women who have just had a baby, this interaction had a lot of good pointers on how to get back into shape while building and maintaining a strong body post pregnancy.

Here are a few takeaways:

1. “One very important thing all women should know is that in one pregnancy, you lose five years of calcium in the body,” Kapoor Khan said. “So getting back into shape also means accelerating the calcium levels in the body.” She has been religiously having a tall glass of milk every night.

Dairy has a lot of CLA (conjugated linoleic acid) that helps you burn more fat, Diwekar explained. “And also short chain fatty acids that lead to mobilisation of fat from stubborn areas, such as the tummy,” she said.

2. Talking about the dark circles a lot of women develop postpartum, Diwekar suggested increasing the intake of foods that have a high content of Vitamin B12 and iron, such as dahi, chaach and pickle. “Even til ka laddoos (sesame seed) that Kareena loves has a lot of B12 and iron that help get rid of dark circles. But no binging—everything should be had in controlled amounts.” Coconut with jaggery and bajra roti with ghee and gur are other things you may eat for upping your iron levels.

3. “I was in panic mode post my delivery to lose all the weight I had gained,” Kapoor Khan said. “I even insisted Rujuta to put me back on my Tashan diet. But she told me we can’t do that now as this time, we need to get my body back in shape in a progressive manner.”

She was also quite apprehensive about the rice she had been asked to eat—that too twice a day! “The reason is that eating rice allows you to bring back a lot of the good bacteria that something as strenuous as a delivery may wash out,” Diwekar explained.

4. One thing that the duo talked about repeatedly was the importance of refraining from crash diets. “That is what leads to a lot of lifestyle disorders, such as post pregnancy thyroid,” Diwekar warned. “Because when you’re on a crash diet, you reduce the calorie intake so much that your body is forced to slow down its metabolism.”

It’s also important to not just lose weight but to rebuild your bone and muscle density. “The more bone and muscle you carry, the more compact you look. And the less bone and muscle you carry, the flabbier you look,” she said. So when you crash diet, you may lose weight, but you’ll still look flabby.

5. As for exercises to supplement your diet to get back in shape, the actor and her dietician swear by walking. “Rujuta always says that walking is the best exercise in the world. Post pregnancy, when even getting on a treadmill can be tough, 20-30 minutes of walking can really help,” Kapoor Khan said. “It has helped me beautifully. I can already feel my core strength increasing.”

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Dr. Luke Slammed Kesha In An Email For Breaking Her Diet By Drinking A Diet Coke

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Theo Wargo / Getty Images

Emails between Dr. Luke and Kesha’s manager that were filed in court this week detail how the music producer berated the pop star about her weight, citing it in one instance as the reason top songwriters and producers didn’t want to work with her.

Dr. Luke — aka Lukasz Gottwald — and Kesha have been in an ongoing legal fight since October 2014, when they filed dueling lawsuits against each other. Kesha sued the music producer in California for sexual assault and battery, sexual harassment, unfair business practices, and infliction of emotional distress. Dr. Luke then filed a lawsuit against Kesha in New York claiming breach of contract and defamation.

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Dr. Luke. Richard Shotwell / AP

In her lawsuit, Kesha accused Dr. Luke of verbally and physically abusing her while they worked together, as well as raping her when she was unconscious. She also alleges that Dr. Luke repeatedly harassed her about her weight, calling her a “fat fucking refrigerator.” Dr. Luke has denied the claims.

Kesha later checked into a rehabilitation treatment facility for bulimia, severe depression, post-traumatic stress disorder, and panic attacks, according to court documents.

Kesha’s California case was put on hold in June 2015 after a judge ruled that the New York case takes precedent. Kesha has since dropped the case to concentrate on defending herself in New York.

Last year, a Manhattan judge denied Kesha’s request to get out of her exclusive contract with Dr. Luke. In her ongoing quest to be freed from the contract, Kesha’s lawyers this week released emails that show Dr. Luke criticizing the pop star over her weight.

Kesha wants to be freed “from her abuser and rebuild her physical, emotional, and mental health,” her lawyers stated in court documents filed Tuesday in a Manhattan court.

In an email dated June 28, 2012, Dr. Luke wrote, “We all get concerned when she is breaking her diet plan.”

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“We have seen it happen multiple times … almost every day. It is also double concerning when the A list songwriters and producers are reluctant to give kesha their songs because of her weight.”

In another email, he said, “We have all witnessed her breaking her diet plan. this perticular [sic] time it happened to be diet coke and turkey while on an all juice fast. we just wanna see her stick to the plan for her benefit and the benefit of her career. please help her keep on her diet.”

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Kesha’s manager, Monica Cornia, responded saying that the singer was working really hard and that “she’s a human and not a machine.”

“And to get in trouble for drinking a Diet Coke and called out in front of the whole room when she’s not there is not okay,” Cornia wrote. “If she were gaining weight or not losing I would totally get it. Everyone wants her to be the best she can be. But she is still a human being who has feelings and major insecurities and she is doing her very best and I would hope you could be support of that.”

Dr. Luke’s attorney, Christine Lepera, accused Kesha and her attorneys of cherry-picking the evidence to mislead the public.

“Rather than agree to a thorough disclosure, Kesha and her representatives improperly publicized, without court permission, three out-of-context emails, which do not present the full picture regarding the events they concern,” Lepera said. “For example, these emails do not show that the lyrics of ‘Crazy Kids’ were, in fact, rewritten at Kesha’s request. Any claim by Kesha to the contrary is deceiving the public, just like her other meritless claims of wrongdoing by Dr. Luke.”

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The weight loss diet plan that’s realistic and sustainable

The first thing I should make clear is that there is no one-glove-fits-all approach to nutrition for sustainable weight loss. Despite some bold marketing campaigns from some of the big players in the health industry, we must understand that weight loss takes commitment. It requires a deliberate, persistent effort to curate a lifestyle which is individualised to you and your circumstances. Over the next few paragraphs, I hope to provide some useful tips on how the available science suggests we eat and train to successfully lose weight for the long term.

Understanding BMR

When it comes to weight loss, we should understand the basic principles of Basal Metabolic Rate (BMR). In short, our BMR reflects how much energy our body expends in resting conditions to carry out functions such as digestion, blinking and controlling our heart beat. From a weight loss perspective, the ultimate goal is to increase our energy expenditure by developing healthy muscle tissue – and regular resistance workouts at a moderately high intensity will help to do just that. There are several online calculators to help determine your BMR (I recommend the Harris Benedict Formula), and once you have an idea of how many calories your body requires at rest, you will be better positioned to understand roughly how much food to consume on a daily basis.

The BMR equation is not an exact science and I am not suggesting that you count the number of calories in everything you eat for the rest of your life. Rather, it serves as a starting point from which to begin a weight loss programme, as having a rough idea of how many calories are in each meal will enable you to regulate portion size and macronutrient ratios. Over time you will develop your knowledge around food, and more importantly, which food groups offer superior nutritional quality over others.

Macronutrient ratios – low carb, high fat

With a plethora of online articles and recipe books endorsed by health experts, it’s easy to see how many of us can get lost when it comes to how much of each food group to eat. Although the sample sizes are often limited and the study length rarely exceeding 12 months in a lot of the research we have available to us, it is becoming to be accepted that low fat diets are not as effective for weight loss as they have been portrayed to be in the mainstream media.

Rather, nutritionists and experts are suggesting that diets rich in dietary fats and low in carbohydrates are closely associated not only with sustained weight loss but reduced inflammation and blood sugar control, too.

Adopting a low-carb and high fat diet is slightly more onerous than it sounds. How much is low, and how much is high? In relation to the meta-analyses referenced above, the studies examined categorised low carbohydrate intake as between 33-47 per cent of total daily intake. High fat intake is not so well defined but a Mediterranean diet which is rich in olive oil, fish and nuts is consistently shown to reduce fasting glucose levels, improve total cholesterol values and improve blood pressure.

Despite having a relatively limited amount of conclusive evidence to support boycotting conventional dietary advice, it is clear that the UK government guidelines are not working. Nutrition and cardiology experts such as Tim Noakes, Gary Taubes and Aseem Malhotra are continually presenting a case for reducing carbohydrate intake and increasing our fat consumption by including butter, full fat dairy, oily fish and meat in our meals.

From my experience in working with clients who wish to lose weight, here are some simple guidelines to encourage sustainable weight loss in 2017.

Plan Your Meals
Taking the time to plan what you are going to eat 24 hours ahead can help you to make the correct choices when it comes to meal time. Before training you may want a light snack and afterwards your body would benefit from eating a quality source of protein. Planning these meals reduces the likelihood of getting distracted and picking at the biscuits in the office.

Remove refined carbohydrates gradually
An unprocessed, balanced diet of meat, fish, fruit, legumes, nuts, seeds and pulses will help to regulate our cells and hormones. Reducing your refined carbohydrate intake will help to maintain a stable blood sugar level and moderate energy. Gradually removing them over time will reduce the feeling of depravity.

Eat colourfully
Eating a colourful plate of food is always an indication that your meal will be rich in phytochemicals, vitamins and minerals.

Eat protein with every meal
Protein is the nutrient behind healthy muscle tissue. Good quality sources of protein come from meat, fish, lentils, beans and dairy.

Don’t be scared of fat
Vitamins A, D, E and K are fat soluble vitamins. This means that we are unable to produce them within our body and must ingest them through diet or supplementation. Dietary fat improves cell health, bone strength and regulates hormones. Sources of recommended dietary fat comes from Avocados, olive oil, oily fish and nuts.

Train regularly and lift weights
Maintaining muscle mass and increasing BMR should be the focus of your training programme. Research into the benefits of high intensity interval training show that you can reap the rewards of long duration steady state exercise in half the time if completed at the correct intensity. When working the main muscle groups of your body in the gym (legs, chest, back and shoulders), opt for a high number of repetitions (12-15) with a medium weight.

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