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Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back to Health

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Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back to Health

Davis started his own wheat-free experiment and asked his overweight, diabetes-prone patients to do the same. He gave them a list of foods low on the glycemic index. He asked them to eat those instead of foods made with wheat, and to come back 3 months later for a checkup. Davis reports that most of the patients lost a significant amount of weight, and their blood sugar levels dropped from the diabetic range to normal range. His patients also said they had improved energy; better focus; deeper sleep; better lung, joint, and bowel health; and more.

That informal experiment doesn’t prove that wheat alone made the difference, but it inspired Davis to write the book. In fact, a review published in the Journal of Cereal Science found that there isn’t enough evidence to support many of Davis’s claims about wheat, including the link to the obesity epidemic. What You Can Eat and What You Can’t You eliminate all wheat, including bread, pasta, cereal, pretzels, doughnuts, etc. You may not eat anything made with wheat, barley, rye, spelt, or certain oats. This may sound like a typical gluten-free diet, but Davis cautions against simply replacing these items with “gluten-free” versions, which often contain cornstarch, rice starch, potato starch, or tapioca starch and will not aid in weight loss. Davis says they trigger the same blood sugar response as gluten from wheat. Davis also suggests cutting out high-fructose corn syrup, sucrose, salt, sugary foods, rice, potatoes, soda, fruit juice, dried fruit, legumes, and more. You should also avoid trans fats, fried foods, and cured meats on this plan.

As per reports The Wheat Belly Diet is not particularly easy to follow. You will have to change your shopping patterns, read labels, and get used to preparing many different foods. Your food costs are likely to go up because you may be choosing more expensive meats and some gluten-free products. Most nutrition experts agree that the best way to lose weight is to eat a healthy, balanced diet that has fewer calories and be more active. Banishing food groups is not recommended unless there is scientific evidence to back that decision up. And there is no proof that gluten is the bad guy in the obesity epidemic.

News Source : Tuftsnow

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Train smarter, not harder: How taking occasional breaks from gym can revolutionise your fitness routine

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Train smarter, not harder: How taking occasional breaks from gym can revolutionise your fitness routine

Taking regular breaks from intense training, like deload weeks, helps your body recover, preventing fatigue and injury, and ultimately boosts fitness gains.

When it comes to getting fit, the idea of spending hours at the gym might come to mind, but many fitness experts argue that taking a “deload week” every six to eight weeks is actually key to improving your fitness gains. A deload week involves reducing the intensity of workouts to allow the body to recover from the fatigue and muscle damage caused by intense training.

While high-intensity training helps build strength and fitness, it can also lead to muscle strain, and without adequate recovery, these gains can’t fully materialise. Deload weeks give the body much-needed rest to repair and rebuild, ensuring continued progress. (Also read: Bhagyashree swears by this super easy exercise for instant leg pain relief and better mobility. Watch how to do it )

Why recovery is key for muscle growth

According to an article by The Conversation, intense exercise can cause tiny tears in muscle fibres, leading to inflammation that requires rest or low-intensity exercise to heal. This inflammation is essential for muscle growth and fitness improvements. However, without proper recovery, muscles remain in a state of slight damage, preventing inflammation from resolving. This chronic state of inflammation can hinder muscle function, reducing oxygen efficiency and impairing performance. Giving muscles time to recover through rest ensures they repair properly and are primed for continued progress, setting us up for greater success in our fitness journey.

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Many gymgoers fear taking time off and are worried it will lead to a loss of gains. However, research shows that muscle genes have a “memory imprint,” which keeps them in a semi-prepared state. This allows muscles to respond more quickly and effectively to future training, promoting growth after a rest period. Even after extended periods of reduced intensity, up to seven weeks, muscular fitness can be restored to prime condition—and in some cases, surpass previous levels. Interestingly, recovery can occur twice as fast as it took to reach peak fitness initially, even if some strength is lost.

Taking time off from intense training is crucial to prevent muscle soreness and avoid overtraining syndrome. Overtraining occurs when the body doesn’t get enough rest, leading to prolonged fatigue, decreased performance, and mood disturbances. Symptoms develop gradually, making overtraining difficult to recognize until it’s severe. Rest is essential to avoid these issues and ensure long-term progress in training.

Role of overtraining syndrome and deload weeks

Overtraining syndrome is challenging to quantify due to its vague symptoms. Studies suggest it may affect as few as 10% of elite athletes, though rates could climb to 60% among highly competitive individuals. Recovery is essential for both fitness and overall health. When engaging in heavy gym routines, it’s vital to incorporate sufficient recovery time into your workout plan. Unlike rest days, which involve little to no exercise once or twice a week, deload weeks feature lighter training at reduced intensity—typically about 50% fewer workouts or a 20% drop in workout intensity.

Both rest days and deload weeks are essential for recovery and crucial to improving fitness. It’s not about choosing one over the other—they complement each other. For instance, intense training for marathons, Ironman, or CrossFit competitions requires weekly rest days alongside scheduled deload weeks. However, for recreational gym-goers exercising 1–3 times weekly at a moderate intensity, the recovery from this routine is often sufficient without the need for additional deload weeks.

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Fitness influencers recommend incorporating deload weeks into training schedules every 4–8 weeks, aligning closely with the expert advice of 4–6 weeks. However, it’s crucial to listen to your body and schedule deload weeks as needed. If your performance plateaus or worsens, it may signal time for a deload. Training plans should be flexible enough to allow rest when required. Deload weeks not only enhance performance but also support overall health.

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

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