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Whole 30 diet: Questions answered – WTVD

A simple Google search for Whole 30 returns thousands of results from bloggers to Youtubers to social media groups and books. There is a ton of information on this popular diet.

So, what is Whole 30 all about?

“Whole 30 is an elimination diet that is meant to be done for 30 days. It is basically a very strict paleo diet,” explained Carolina Total Wellness Health Coach Sara Hamm.

Hamm says the diet got a start in the cross fit community a few years ago. For some, the 30 day program is about losing weight for others it’s about feeling better but, there is a strict rule on the program to skip the scale or measurements the entire time.

Raleigh mom of two Emily Uhland who does the program once a year with her husband, calls the program a reset for her body.

“My number one advice is do it with someone else,” Uhland said. “It’s a little bit hard but there are other hard things like fighting cancer or birthing a baby so its kind of this tough love that I resonated with,” she said.

Uhland finished Whole 30 at the end of January and says the benefit of the program for her doesn’t have anything to do with weight loss.

“My sleep is so much deeper and unbroken,” Uhland said. “And, if you wake up, you fall back asleep really easily, and as mom of little kids that’s really awesome because any hours of sleep are precious.

So, I think the sleep is a really great benefit,” she said.

Raleigh mom April Walker finished Whole 30 for the second time in a few years and she says the benefit for her is also not about weight loss.

“I think it’s more of a lifestyle thinking about food in a different way,” Walker said.

Getting rid of sugar was Walker’s biggest motivator for doing Whole 30. She found the program helped her get rid of her allergies as well.

“I had seasonal allergies, I thought,” Walker said. “In the fall and spring I would have allergies, but, I didn’t have them last fall, so i was like wow that must be a food thing. I wake up and I’m totally clearer,” she said.

“I don’t feel like I’m in a fog. I sleep better. I didn’t have any of the congestion.”

Health coach Sara Hamm says the strict diet eliminates foods that cause inflammation.

“You’re eating lots and lots of vegetables, well raised meats, organic, grass fed if possible,” Hamm explained.

“Avocado, coconut oil, nuts and seeds, fatty fish and you’re eating some fruit. There’s no calorie restriction-you eat as much as you like but you only eat from those groups,” Hamm said.

“The foods you’re eliminating are gluten and all other grains,” she said.”You eliminate all dairy that includes all butter.”

Whole 30 also calls for the elimination of processed foods, sugar, and alcohol. Hamm says it can be a tough program for vegetarians to get through because of the elimination of legumes.

Those who are successful with Whole 30 like Walker and Uhland say the biggest takeaway after Whole 30 is how it changes eating habits, cravings, and the way you think about food.

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10 reasons your muscles have stopped growing

After switching up your diet and workout routine, you finally started to pack on some solid muscle—and people were noticing. Then the progress halted. Despite your continued efforts, your shoulders seemed to shrink, your biceps became less buldging, and your quads refused to grow any bigger. What gives?

A number of factors influence your body’s ability to pack on gains—your sleep schedule, your diet, your fitness program, even your state of mind. You could seriously go crazy trying to figure out what went wrong. To help you get to the bottom of things, we checked in with  Jim White, personal trainer and registered dietitian, and Jay Cardiello, celebrity personal trainer and star of ABC’s My Diet is Better than Yours. Adjust your program witht their tips and you’ll be back to building that jacked physique you crave in no time.

1. You skimp on sleep

Plain and simple: If you’re not getting quality sleep each night, your muscles won’t grow. “Lack of sleep increases your body’s level of cortisol (a stress hormone), wreaks havoc on your body’s human growth hormone, and inhibits your body from properly storing glycogen—all things that can have a negative impact on muscle growth,” Cardiello says. “Plus, if you’re not sleeping, then you’re not training at 100 percent and you’re not improving.”

The fix: Cardiello suggests aiming for seven and a half hours of shut-eye each evening. He also advises keeping stress levels low before hitting the sheets. That means shutting down all electronics at least 30 minutes before bed. If you typically have trouble dozing off, you might want to consider taking a hot bath or shower before bed.

2. You don’t eat enough protein

If you want to look more pumped, you need to pump up the protein. The reason: protein contains amino acids, the compounds that help build and repair muscle tissue. “If you don’t consume enough amino acids it can hinder your muscle growth,” warns White.

The fix: White suggests shooting for 1.2 to 1.7 grams of protein per kilogram of bodyweight each day. That means a 200-pound man should get between 109 and 154 grams daily. And remember, it doesn’t all have to come from things like chicken, fish, red meat, and eggs. Like their animal-based counterparts, quinoa and Ezekiel bread (to name just a few) are both sources of plant-based complete proteins, meaning they contain all eight amino acids your body needs to fuel muscles but can’t produce on its own.

3. You’re a booze man

“It’s fine to enjoy a cold one every once in a while, but throwing back too many inhibits your body’s ability to help muscles recover,” says Cardiello. How? “When you drink alcohol, the body calls on antioxidants that are typically used for muscle growth to help metabolize the alcohol.”

The fix: If you want all your hard work to pay off, Cardiello suggests cutting out booze altogether. Not an option? Limit yourself to one evening of indulgence per week and follow each round with a glass of water to slow your pace and reduce the number of drinks you down throughout the evening. Better yet, cut yourself off after three drinks—beers, cocktails, or shots, it doesn’t matter; three’s the magic number. Simply knowing your drink limit ahead of time can help you stay on track with your goals.

4. You’re doing too much cardio

If you recently upped your weekly mileage or started taking a weekly spin class with your girlfriend (no judgment), that could be the reason you’re looking a little on the puny side. “While cardio is great for fat loss, if you do too much of it, it can put your body in a catabolic, or muscle-burning state,” warns White.

The fix: “If your goals are to increase size and strength, cardio workouts should not dominate your program,” says White. “HIIT workouts and easy cardio sessions can be slotted into your program, but your first priority should be fitting in three or four weight training days. If you don’t tend to get too sore between workouts, feel free to add in a cardio session here or there, but not at the expense of your recovery.”

5. You’re overtraining

Not only does overtraining up your risk of injury and workout boredom, it can hinder your progress, too. “Many guys think the harder they go, the bigger the gains, and that’s not true,” Cardiello tells us. “If you’re not taking time away from the gym, your body doesn’t have time to rebuild itself stronger and bigger than it was before. When I worked as a strength coach for the Tampa Bay Buccaneers, we always worked in rest days throughout the players training cycle.”

The fix: Cardiello suggests taking one or two days off for every seven days of training.

6. You shun carbs

While nutrient-void sources of carbs (candy, pizza, white bread, etc.) shouldn’t regularly make an appearance in your diet, it’s important to remember that all carbs are not the enemy. In fact, cutting back on carbs too harshly may be the very reason you’re starting to look a bit flabby. “When you’re low on carbs, you’re not giving your muscles the glycogen they need to hit the weights hard. This can affect muscle growth and make you feel weak,” explains White.

The fix: Keep complex, slow-digesting carbs in your diet plan (oatmeal, Ezekiel bread, whole grains, quinoa, beans, and fruit) and limit the processed starchy junk, says White.

7. You’re dehydrated

“When gaining muscle mass is the goal, it’s common for people to focus on ingesting carbs and proteins. But when it comes to water and adequate hydration, many guys leave their muscles out to dry,” says Cardiello. “Water is crucial for digestion so when you don’t get enough of it, it can negatively impact this process.” The result: Your muscles won’t be fed the nutrients they need to grow. “Plus when you’re not adequately hydrated, it’s more difficult to go all out at the gym, which can further impact your results.”

The fix: “Make sure you’re throwing back half of your body weight in ounces of water per day,” advises Cardiello. (That means a 200 pound guy should sip 100 ounces, or 12.5 cups of H20 daily.) “And if you’re thirsty, you’re dehydrated. So even if you’ve already hit your water quota, drink up.”

8. You don’t mix things up

“Your muscles need to be worked at different angles, volumes, and intensities to remain challenged. Working the same muscles, in the same way, can limit your gains,” White says.

The fix: Weather you’re an intermediate lifter or more advanced, you’ll likely need to change up your program every six to eight weeks, says White. “If you notice that your strength or physical results are starting to plateau, it’s a good time to weave in some new exercises and mix up your rep and weight selections. To challenge yourself further, make sure to include exercises that focus on your areas of weakness, whether that be quad strength or flexibility.”

9. You’re stressed out 24/7

“Stress increases levels of cortisol, the stress hormone that increases appetite and fat storage. It also inhibits the use of glucose by the body’s cells,” explains Cardiello. This can cause muscle proteins to break down, inhibiting muscle growth, according to a study in Medicine and Science in Sports Exercise.

The fix: Pinpoint the stressor in your life and squish it like a bug. “That might mean ditching a high drama girlfriend, asking your boss to decrease your workload, or enrolling in a yoga class,” suggests Cardiello. “Sipping rooibos tea can also help. It contains a flavonoid called Aspalathin, which has been shown to reduce stress hormones.”

10. You only train trophy muscles

If you only train what you can flaunt at the beach (i.e. biceps and abs) it won’t help you increase overall mass, warns White. “The legs and back are two of your biggest muscles. If you don’t train them, you’re not tapping into your full muscle growth potential. Plus, only training your trophy muscles can create injury-causing imbalances that could keep you out of the gym long term.”

The fix: Work all areas of your physique in equal amounts—and don’t forget to incorporate forward, backward, and lateral movements, and things like mobility training, says White.

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Diet Doc Provides Customized And Healthy Weight Loss Alternatives To Starvation-Based hCG Diet

PHOENIX, AZ–(Marketwired – February 22, 2017) – When it comes to weight loss, some of the most important factors include genetics, general health, daily behavior and physical activities. Based on research, dieting is the most important component that affects weight gain or weight loss. By improving eating behavior, for instance, one can dramatically affect their weight. This is why emotional eating, binge eating and other common dietary abnormalities can have long-term effects of body weight. Effective weight loss generally involves losing more calories than you gain. Because one pound of weight is equivalent to 3,500 calories, one needs to reduce caloric intake by 500-1000 calories per day in order to lose 1-2 pounds per week. However, this type of extreme dieting is often starvation-based and therefore risky.

The starvation approach to dieting is nothing new. For example, the original hCG diet from the 1950s, also called the Simeons method, was practically a starvation diet that limited daily consumption to 500 calories. It led to many harmful side effects ranging from weakness to muscle loss. According to the Obesity Medicine Association, the hCG-based Simeons method and diet for weight loss is unsafe and not recommended.

There are healthy alternatives to dieting, however, and doctor-supervised dieting is always the safest approach. hCG can be applied more safely with a flexible diet program that necessitates between 800 to 1250 calories daily without reducing the rate of rapid weight loss. The Simeons method for hCG dieting is not only outdated but also unnecessary and unrecommended. High-calorie programs offering safe weight loss are the ideal option for patients considering the hCG diet treatment. Doctor-supervision and diet customization based on nutritional needs is highly recommended.

At Diet Doc, patients can get a thorough understanding of the weight loss needs and develop an individualized diet based on their nutritional needs or even their genetics. All Diet Doc programs, provide a doctor-supervised, customized diet plan.Instead of encouraging patients to adopt harmful dietary practices with no prior medical knowledge, Diet Doc consults with patients to provide a detailed weight loss plan based on their nutritional needs and medical history. Losing weight with Diet Doc is safe, simple and affordable. Nutrition plans, exercise guidance, motivational support, and dietary supplements are all part of the package. More than 90% of Diet Doc patients lose 20 or more pounds every month.

Patients can get started immediately, with materials shipped directly to their home or office. They can also maintain weight loss in the long-term through weekly consultations, customized diet plans, motivational coaches and a powerful prescription program. With Diet Doc, the doctor is only a short phone call away and a fully dedicated team of qualified professionals is available 6 days per week to answer questions, address concerns and support patients.

Getting started with Diet Doc is very simple and affordable. New patients can easily visit https://www.dietdoc.com to quickly complete a health questionnaire and schedule an immediate, free online consultation.

About the Company:

Diet Doc Weight Loss is the nation’s leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long term weight loss.

Twitter: https://twitter.com/DietDocMedical

Facebook: https://www.facebook.com/DietDocMedicalWeightLoss/

LinkedIn: https://www.LinkedIn.com/company/diet-doc-weight-loss?trk=biz-brand-tree-co-logo

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South Beach Diet: The Good and Bad Sides of Carbs and Fats

Everybody aspires to stay slim while eating all the fats and carbohydrates they want to. If only that was a possibility! While going on crash diets seems like the best option to quickly shed all those kilos, most health experts advice against it. You don’t really need drastic measures to remain fit and slim, but smarter food choices. The South Beach Diet is a popular weight-loss diet that was developed in late 1990’s by cardiologist Arthur Agatston with the assistance of Marie Almon. He also wrote a best-selling book, The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss.

The South Beach Diet is named after a gorgeous area of Miami. The diet is also called a modified low-carbohydrate diet. It focuses on eating high-fiber, low-glycemic carbohydrates, unsaturated fats and lean protein, and categorises carbohydrates and fats as “good” or “bad”. The diet claims to help make a person drop 1 to 2 pounds a week.

What Can You Eat in South Beach Diet?

The diet plan is such that it is lower in carbohydrates and higher in protein and healthy fats. The diet includes foods such as whole grains, healthy fats, fish, chicken, fruits and vegetables. The diet was originally developed for overweight heart patients, who experienced weight loss and better health after having followed this diet.

This approach is part of a three-step program Agatston developed to help his heart patients lose weight and lower cholesterol. The three phases are –

  • Phase 1: In which you need to avoid carbs like bread, pasta and also rice, certain fruits and junk food.
  • Phase 2: You can slowly add back some of the foods you had to avoid in Phase 1 when you have achieved your weight goal.
  • Phase 3: This phase is about maintaining your weight with a healthy balanced diet.

What Are the Rules?

You don’t need to follow a food list. There are no hard and fast rules in this diet; the rules are flexible so you can break or bend then every now and then. This diet is not just for non-vegetarians; even the vegetarians can follow this diet by including beans, legumes, and soy products for proteins instead of meat, fish and chicken.

The fiber in vegetables, fruits and legumes slows down digestion so that your stomach is full for longer. Good fats help keep the cells healthy. Foods that contain protein are digested slowly so they take time and you don’t feel hungry soon which then avoids overeating. Gluten needs to be avoided here.

Dieting doesn’t necessarily mean unappetising food. The South Beach Diet includes delicious as well as nutritious food. You will find a difference in your thighs, stomach and hip in a shorter span of time. Celebrities like Bill Clinton and Nicole Kidman are upholders of this diet plan. An important point to remember is, however, everyone’s body functions differently and so it is important to understand one’s own needs before embarking any weight loss journey.


The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

Steve Cathell lost 44 pounds

Turning point: “I have been overweight all of my life except for the three years I spent in the military … it seems as though I have tried every diet known to man and then some. Many of them worked, but only temporarily. I would always gain the weight back. … In July 2015, I went for my semiannual physical, and got a stern warning from my physician. He told me that my blood sugar, A1C level, was up significantly. … That talk was a serious wake-up call for me, for I would walk through walls to avoid any daily diabetic medication. At the same time, my wife, Jeanne, was observing the excellent results of various members of our church who had been attending the Sparkle program (www.sparkleanewyou.com). In August 2015, he and his wife started classes with wellness coach Jacynta Harb. “Sparkle has afforded me a lifestyle change that has kept my weight off.”

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