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Diet Myth or Truth: Fasting Is Effective for Weight Loss
Hi Norman, Thanks so much for sharing your story. I've used their plan now several times over the years, and it's one of our highest rated weight loss products here on the site. A hearty breakfast can help the body to use calories more effectively. But the support and your post will definitely help her obtain her goals for healthier lifestyle. Over many years, there have been multiple observations that ingestion of certain short-chain carbohydrates, including lactose, fructose and sorbitol, fructans and galactooligosaccharides , can induce gastrointestinal discomfort similar to that of people with irritable bowel syndrome. First aid - Mayoclinic.

Dangers of Fasting for Weight Loss

How many calories do you need?

Further, when you start fasting, your body goes into conservation mode, burning calories more slowly. Keep in mind that the initial weight lost on a fast is primarily fluid or "water weight," not fat.

And when you go back to eating, any lost weight usually gets a return ticket back. Not only do most people regain weight lost on a fast, they tend to add a few extra pounds because a slower metabolism makes it easier to gain weight.

Worse, the weight that is regained is likely to be all fat -- lost muscle has to be added back at the gym. Side effects of fasting include dizziness , headaches , low blood sugar , muscle aches, weakness , and fatigue. Prolonged fasting can lead to anemia , a weakened immune system, liver and kidney problems, and irregular heartbeat. Fasting can also result in vitamin and mineral deficiencies, muscle breakdown, and diarrhea. When you drink laxative concoctions during a fast, there is an increased risk of fluid imbalance and dehydration.

The risks get more complicated and severe the longer you stay on a fast, or if you repeatedly go on fasts. It sounds logical that fasting could cleanse your body of harmful substances that could cause a host of ailments like obesity , fatigue , and headaches.

But there is no scientific evidence that you need to fast to "cleanse" your body or remove toxins. Your body - specifically, the kidneys , liver , lungs , colon , and skin -- is perfectly capable of removing toxins itself. Nutrition experts agree that fasting is a potentially dangerous, and not particularly effective, way to lose weight.

Instead of a fast, opt for a healthy eating plan that you can stick with long-term Healthy diets provide a minimum of 1, calories and include a variety of fruits, vegetables, whole grains, low-fat dairy, lean protein, and healthy fats , along with regular physical activity. Her opinions and conclusions are her own. Dangers of Fasting for Weight Loss When you dramatically reduce your calorie intake, you will lose weight. Flex and hold left leg tense for 5 seconds right photo.

Strengthen your hips and thigh muscles. It can help with daily activities like walking or standing up. Sit up straight in a chair. Kick your left foot back slightly, but keep your toes on the floor. Lift your right foot off the floor, knee bent. Hold the right leg in the air 3 seconds. Slowly lower your foot to the ground.

This move helps strengthen the inside of your legs to help support your knees. Lie on your back, both knees bent. Place a pillow between the knees. Squeeze your knees together, squishing the pillow between them. Hold for 5 seconds. Stand tall and hold the back of a chair for support. Lift your heels off the ground and rise up on the toes of both feet.

Slowly lower both heels to the ground. Do the same exercise while sitting in a chair. Stand and hold the back of a chair for balance. Place your weight on your left leg. Stand tall and lift the right leg out to the side -- keep the right leg straight and outer leg muscles tensed. Hold 3 seconds, then slowly lower the leg. Increase leg height over time. Practice this move to make standing easier. Place two pillows on a chair. Sit on top, with your back straight, feet flat on the floor see left photo.

Use your leg muscles to slowly and smoothly stand up tall. Then lower again to sit. Try with your arms crossed or loose at your sides. Too tough to do? Or use a chair with armrests and help push up with your arms. This move helps you bend over or get in and out of cars. Stand behind your kitchen counter without holding on, and slowly lift one foot off the floor.

The goal is to stay balanced for 20 seconds without grabbing the counter. Do this move twice, then switch sides. Balance for a longer time. Or try it with your eyes closed. Stand in front of stairs, and hold onto the banister for balance. Then place your left foot on a step.

Tighten your left thigh muscle and step up, touching your right foot onto the step. Keep your muscles tight as you slowly lower your right foot. Touch the floor and lift again.

Even if you have stiff or sore knees, walking may be a great exercise. Start slow, stand tall, and keep at it. You can ease joint pain, strengthen your leg muscles, improve your posture, and improve your flexibility. It's also good for your heart. If you're not active now, check in with your doctor before you start a new exercise program. Other exercises that are easy on the knees include biking, swimming, and water aerobics. Water exercise takes weight off painful joints.

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