Menu Planning & Recipes

Evidence-Based Information 
on Weight Loss

Friday
Oct242014

Water, Body Weight, and the Scale...

It's normal to have day-to-day fluctuations in body water content, which actually follow variations in calorie intake (energy) as well as variations in the macronutrient (carbohydrate, protein, fat and alcohol) and sodium content of the diet. Carbohydrate and sodium in particular can both cause rapid changes in extracellular water. Additionally, intracellular water increases or decreases (along with increases or decreases) in glycogen (the storage form of carbohydrate) and protein.

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Saturday
Apr132013

Intermittent Fasting: No Evidence of Enhanced Weight Loss

I recently wrote about why—theoretically—intermittent fasting (or alternate day fasting) actually has little likelihood of enhancing weight loss, over other forms of calorie restriction. (See: Alternate Day & Intermittent Fasting: Magic for Weight Loss or Just Another Fad?)

Today’s blog assesses the research that has specifically compared any kind of fasting regime (intermittent-calorie-restriction) to the typical dieting approach (constant-calorie-restriction) on weight loss.

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Monday
Mar252013

When NOT to Trust a Food Label?

The FDA recently shut down Clifton N.J.-based Butterfly Bakery “for unlawfully distributing mislabeled food products, such as muffins and snack cakes.” The action was based on findings that samples of Butterfly Bakery products labeled as “sugar free” contained sugar. Additionally the fat content of the samples was also significantly higher than what the label claimed. The bakery had been previously warned by FDA about problems with mislabeled products in May of 2011.

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Monday
Feb252013

Alternate Day & Intermittent Fasting—Magic for Weight Loss or Just Another Fad?

There has been an explosion of diet books (The Fast Diet, The 5:2 Diet, The 8-Hour Diet, etc.) suggesting that manipulating the time frames you (allow yourself to) eat within can create metabolic-magic leading to easier and/or greater success with weight loss.

There are multiple possible time frame variances among these protocols, including:
a) limiting eating to the same 8-hours daily,
b) an alternating pattern of under- and over-eating days,
c) having two fasting days per week and eating normally the other 5 days,
d) having regular splurge days (in the middle of stretches of calorie restriction), and on and on.

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Thursday
Jan312013

Weight Loss Plateaus: How to reignite your weight loss

A common development after a few weeks of losing weight is that your weight loss stalls, or stops. The scale isn’t budging. This situation—a weight loss plateau—has all kinds of mythology attributed to it.

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