The 5: 2 diet: can it help you lose weight and live longer? Several months ago I set myself an ambitious goal: to find a way to live longer, stay younger and lose weight. I also wanted to go on enjoying the foods I normally eat and make as few changes to my lifestyle as possible. After talking to several scientific experts, I have spent the past few months trying a controversial diet that challenges conventional views about how and when we should eat. It is called intermittent fasting – reducing your food intake on alternate days. When crash- dieters give up, as invariably they do, they pile on the pounds, mainly as fat. It is known as yo- yo dieting and does you no good. At this year’s event there were more than 7,0. The most impressive competitor, however, had to be Fauja Singh, also known as “the turbaned tornado”. At 1. 01, he is the world’s oldest marathon- runner. The Fast Diet by Dr Michael Mosley and Mimi Spencer at the Telegraph Bookshop. ![]() ![]() His lifestyle is nothing like that of the average marathon- runner. He is a strict vegetarian, so he is not getting muscle- building protein from fish or meat. He also eats much the same thing every day — he lives mainly on lentils, vegetables garnished with ginger, brown bread, fruit and yogurt — and his portions are tiny (no carb- loading for Fauja). Which explains his weight. He is 5ft 8in tall and weighs just 5. Scientists have known since the Thirties that one of the best ways to extend life is to eat a nutritionally rich but calorie- restricted diet. Mice on such a diet live up to 4. Fortunately, there is an alternative that seems to offer many of the same benefits — intermittent fasting. When I visited him for BBC Two’s Horizon, he showed me a remarkable little mouse that had been genetically engineered to live longer. These mice hold the record for longevity extension in a mammal.” The average mouse has a lifespan of about two years. Laron mice can live for up to five years. Like his genetically engineered relatives, he should live to the equivalent of 1. Oddly enough, when the mice are examined, scientists are often unable to find a cause of death. As Prof Longo explained, IGF- 1 and other growth factors keep our cells constantly active.
It’s like driving along with your foot hard on the accelerator pedal. The evidence for this comes not just from animals such as the Laron mice, genetically engineered so that they don’t respond to IGF- 1, but also from humans. It is incredibly rare: fewer than 3. Like the mice, people with Laron syndrome don’t respond to IGF- 1. Weight Training for Fat Loss Part 2. On Tuesday, in Weight Training for Fat Loss Part 1, I looked at a few basic concepts in terms of the role of weight training. The Senior Runners is an association devoted to runners and how running has helped improve the quality of their lives. They post and discuss running tips. This wikiHow will give you some tips to help you run faster. Figure out your current speed.(Make sure you stretch before you start to run.) Before. They are short, typically less than 4ft tall, with prominent foreheads and underdeveloped jaws. Prof Longo thinks this may be because they have learnt that they are naturally resistant to cancer and diabetes, and tend not to be terribly careful about their diets. The reason seems to be that when we run out of food our bodies change from “growth” to “repair” mode. But Prof Longo warned me that fasting is not for the faint- hearted, and is safest done in a specialised centre or under supervision. It’s not common but it happens.” I started my fast on a Monday evening, after a final slap- up dinner of steak, and finished it after more blood tests on the Friday. Check out the latest fitness trends, workouts, gear, sports news and health nutrition and advice, all on SELF. The online home of Runner's World and Running Times magazines. Includes running news, gear tips, training advice, running shoe reviews, and more. Here is a list of the best strength exercises for runners: Squat; Deadlift; Lunge; Push-up; Plank; Notice anything about these exercises? LIVESTRONG.COM offers diet, nutrition and fitness tips for a healthier lifestyle. Achieve your health goals with LIVESTRONG.COM's practical food and fitness tools.During that time I drank black tea, black coffee and lots of water but consumed no food. But what I found was that, after the first 2. I had hunger pangs, but they passed. Prof Longo warned me, however, that to maintain these benefits I would have to change what I ate. Foods such as meat and fish are rich in protein, but so is milk. A skinny latte, which I drink most mornings, comes in at around 1. ![]() ![]() ![]() Recommended levels are a relatively measly 5. But it is also tough for someone like me who enjoys their meat. Prof Longo is pretty much a vegan. I was prepared to give up lattes but not to go that far. We ate burgers and fries while she told me about a diet that she has been testing on human volunteers. It’s called Alternate Day Fasting (ADF) and is very simple. One day you eat whatever you want. The next day, you fast. On Dr Varady’s fasting days you are allowed about 6. The real surprise was that on my “feed days” I could eat exactly what I wanted. One group were put on a low- fat diet on their feed days, while the other were encouraged to eat lasagnes, pizza — a typical American high- fat diet. As Dr Varady explained, the results were unexpected. People on the high- fat diet were losing as much and sometimes more weight, week after week.” And it wasn’t just weight loss: the groups saw similar falls in LDL cholesterol — “bad cholesterol” — and blood pressure. Dr Varady is running a year- long trial to assess the longer- term effects of ADF on weight loss and health. She is keen to see how much her volunteers lose and how many will still be on the diet after a year. With this regimen you eat what you want five days a week, then twice a week you restrict yourself to just 6. I decided to try different approaches, to see what would work for me. The trouble is, I hate starting the day hungry. So then I tried a large breakfast and nothing else. I got really irritable in the evenings. A typical breakfast now means two scrambled eggs and a slice of ham (quite a lot of protein, but well within limits), with plenty of water, green tea and black coffee to see me through a working day. Then, in the evening, I tuck into something like grilled fish and lots of vegetables. It is impressive how few calories there are in vegetables, and when you are hungry they are unexpectedly delicious. It is reassuring, when you are on a restricted- calorie day, to know that the next day you can eat whatever you want. The surprising thing is that you don’t. Dr Varady said that her team expected people to gorge on their feed days, but most people are happy to eat their normal diet. Such is the power of habit. The results were impressive. I had lost well over a stone, down to less than 1. My blood glucose, which had been borderline diabetic, was normal and my cholesterol levels, previously high enough to necessitate medication, were also down in the healthy range. I look better and I feel good on it. I still sometimes eat burgers, biscuits and cakes, but on my fasting days I eat healthily. It will not suit everyone, nor is it safe for everyone. It worked for me and I will keep doing it. To watch his BBC Two Horizon programme on intermittent fasting, go to the BBC i. Player (bbc. co. uk/iplayer) or visit tinyurl. BBCHorizon. Fasting The 5: 2 diet: what is it and how does it work? On the two “fasting days” you eat 5. For a typical 3. 00- calorie lunch or dinner, try grilled fish or meat with vegetables. Most dieters, rather than feeling a need to gorge, found that they were happy to consume around 2,0. It can reduce levels of IGF- 1 (insulin- like growth factor 1, which leads to accelerated ageing), switches on DNA repair genes and reduces blood pressure, cholesterol and glucose levels. As a diet, it is not recommended for pregnant women or diabetics on medication. Anyone considering a diet that involves fasting is advised to consult their GP first, and to do it under medical supervision. Marathon Fueling — Runners Need Proper Nutrition and Hydration for the 2. Mile Stretch. March 2. Issue. Marathon Fueling — Runners Need Proper Nutrition and Hydration for the 2. Mile Stretch. By Janice H. Dada, MPH, RD, CSSD, CDE, CHESToday’s Dietitian. Vol. 3. 6Don’t let misperceptions about nutrient intake become athletes’ stiffest competition. According to Marathon. Guide. com, in 2. United States—an increase of about 9. Legend has it that Pheidippides delivered the momentous message of their victory and then collapsed and died. Completing a marathon is a feat of strength, endurance, and stamina, and proper hydration, nutrition, and training are vital to a runner’s success and survival. Runners, especially novice runners, may need guidance from nutrition and sports professionals before attempting the 2. Physical Training Techniques. Logging miles is key to successful marathon completion. New runners may wish to spend several weeks to months establishing a good running base by engaging in 2- to 5- mile training runs several times per week before adding additional mileage. Hal Higdon, a well- respected runner and author, even recommends a one- year running base of distances between 3 and 6 miles before a novice runner attempts to train for a marathon. The weekly long run is the most important element of the physical training program. There are several Web sites and books that provide detailed running plans dictating how many miles an individual should run on each day of training. Many participants choose to join running groups (eg, Team In Training) that do weekly long runs and sometimes midweek training runs together. Most training groups charge a fee or have requirements for fund- raising for notable charitable causes. For someone who is new to the sport, participating in training runs, long runs, and fund- raising can mean taking on a lot of responsibility. Table 1 (below) highlights week one of Higdon’s 1. All marathon- training programs gradually increase the running distance and max out about four weeks prior to race day, with about 4. Higdon’s novice program suggests the schedule noted in Table 2 four weeks before the big event. A training program for experienced marathoners follows a similar progression. However, the weekend long run begins at about 1. Some programs have runners extend the longest run beyond 2. Also, many experienced marathoners take only one full day of rest and the other rest days include an “easy” run. Some running experts consider rest to be just as important as the training runs. Without proper rest, a runner will be prone to exhaustion and injury. After the runner completes a peak long run, he or she initiates a taper, a gradual reduction in training miles to rest the body about a few weeks before the marathon. Proper tapering allows damaged muscles to heal and also promotes optimal glycogen storage. Both experienced and novice runners must taper their mileage in the two to three weeks prior to race day. Fuel the Body Right. As runners’ training mileage increases, so do their calorie needs, especially calories from carbohydrates. Runners need between 7 and 1. They require high amounts of carbohydrates to saturate the muscles with glycogen, the storage form of carbohydrate that fuels endurance exercise. The training diet should be at least 5. The “Endurance Athletes’ Nutrition Needs” sidebar highlights an endurance athlete’s nutrition needs. Additionally, since running (and exercise in general) produces free radicals from the extra intake of oxygen, runners should pay attention to their antioxidant intake. While the body’s cells are equipped with enzymes that protect against free radical damage (such as superoxide dismutase), they do only part of the job. Antioxidants from food help provide the rest of the natural defense. Runners should consume at least eight daily servings of antioxidant- rich fruits and vegetables. Runners in training need plenty of minerals (eg, zinc, iron, manganese, copper) in addition to vitamins C and E to increase antioxidant defense. They can achieve a proper intake of these nutrients by eating plenty of green leafy vegetables, citrus fruits, carrots, whole grains, meats, seafood, and fortified breakfast cereals. Runners should also consume at least two servings of fatty cold water fish each week due to the inflammation- fighting power of omega- 3 fatty acids, which help alleviate muscle soreness and boost immunity. Snack Before You Start. Eating prior to exercise can be tricky. Runners should consume between 4. However, depending on the training run or event’s start time, this may be difficult to do. The Honolulu marathon, for example, starts at 5 am to avoid extreme temperatures during the event. Many runners have trouble waking up to eat at 2 am or 3 am. Runners participating in a race that begins very early in the day may do best to eat a late dinner and/or an evening snack and consume an easily digestible carbohydrate food before the race (eg, sports drink, sports bar, energy gel). For runners who can eat breakfast before the race or whose stomach tolerates a meal closer to the start of exercise, a breakfast cereal with fruit and 1% milk or soy milk or a whole grain bagel with tomato and low- fat cheese is a good option. Runners should aim to consume at least 1. On Your Mark, Get Set, Eat. One of the biggest challenges some runners face when training for a marathon is teaching their belly to accept food during exercise. Carbohydrate, fluid, and electrolyte balance is vital to a successful run and survival. It is important for runners to experiment with various types of foods during exercise to determine which work best. When eating during a training run or event, a runner should consume a food item that is high in easily digestible carbohydrate and low in fat and protein. Since fat, protein, and fiber slow down the digestive process, runners should avoid these nutrients to keep their stomach calm. Digestion during exercise is difficult enough since the blood supply is diverted to the working muscles at a time when it would normally be focused on the stomach and proper digestion. Some popular foods that athletes use to fuel continuous endurance exercise include sports bars (eg, Power. Bar, Clif Bar), sports drinks (which serve a dual purpose of supplying carbohydrate and fluid), energy gels (eg, GU, Clif Shots), jelly beans, gummy bears, fig bars, bananas, and pretzels. Why a person chooses to carry one of these food items over another may boil down to convenience. For example, it is much easier to stuff a couple of energy gel pouches into a pocket than a couple of bananas. Those who prefer bars should opt for ones without chocolate coating or chips to avoid a melted chocolate mess during the run. Runners should drink at least 8 oz of water with any food consumed during exercise and aim to consume 3. Fluid intake during exercise should match losses. Runners can ensure they have taken in adequate fluid during training runs by weighing themselves before and after the run. Weight loss after a run is fluid loss and must be replaced to adequately rehydrate. For every pound of weight lost, runners should take in an extra 2 to 3 cups (1. Runners should consume between 5 and 1. Those who consume carbohydrate in the form of gels, bars, or other foods high in carbohydrates and electrolytes can consume water during training runs or the event. Some runners may opt to use sports drinks as their source of carbohydrate, electrolytes, and hydration. However, runners do not have a choice as to which company will provide the sports drink on race day. To minimize variables, individuals should train with the sports drink that will be provided at the event. This information is usually available on the marathon’s Web site several months ahead of time. It is possible to consume excessive amounts of water or sports drink. There have been many case reports of hyponatremia over the years in runners who consumed too much or only water during a marathon. Too much pure water will dilute sodium levels and cause hyponatremia, which can be fatal. In contrast, the runner who consumes too little fluid or too much sports gel or sports drink and no water may be at risk for hypernatremia. Hydration during a marathon is a delicate balance of fluid, carbohydrate, and electrolyte consumption. Postexercise Needs. Individuals should consume calories and fluids immediately following the training run or event in the form of a 1. Eating a high- carbohydrate snack with a modest amount of protein in the immediate postexercise period has been shown to quickly stimulate the replacement of glycogen that was used up during the exercise bout. This aids recovery and will allow the runner to start stocking up on stored carbohydrate for the next run. Runners should consume a real meal within two hours of run completion that contains carbohydrate and protein in a 3: 1 ratio to adequately replenish glycogen stores and rebuild muscles. They should also consume plenty of liquids until urine is pale yellow or clear. Tips for the Taper. During the tapering period, it is important for the runner to cut back about 1. It is normal to expect some weight gain with a taper due to the increase in glycogen content. However, many runners feel ravenous during this time and some gain too much extra weight because they do not adjust their diet accordingly. Too much extra weight will make the marathon more difficult, so it is important to emphasize this point to runners. Counsel them to fill up on foods that will not add a lot of unnecessary calories, such as soups, fruits, and vegetables. The average runner needs at least 3. The Day Before the Main Event. The day before a race should be one of minimal exertion. They should consume plenty of fluids, and carbohydrate should make up about 7. Runners should eat small amounts throughout the day and constantly sip on a water bottle.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
October 2017
Categories |