Don'T Starve Yourself To Lose Weight

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The alternate-day fasting thing is very popular right now. This gist of it is, basically, feast and famine. You starve one day, then feast the next. Proponents claim that this approach will lead to weight loss, as well as a number of other benefits.

As a physician researcher, this annoys and alarms me. I preach sensible intake of real foods as part of a lifelong approach to . I also depend on scientific evidence to guide my counseling. So, I welcomed this yearlong study comparing alternate-day fasting with more common calorie restriction.

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The two diet groups received counseling as well as all foods provided. This weight loss period was followed by another six months of weight maintenance and observations.

Both diet groups lost about 5.5% of their body weight (12 pounds) by month six, and both regained about 1.8% (four pounds) by month 12, and had significant improvements in blood pressure, blood sugar, insulin, and inflammatory proteins when compared to the people who ate their normal diets.

At the end of the 12 months, there was only one difference between the two diet groups: the alternate fasting day group had a significant elevation in low density lipoprotein (LDL), an increase of 11.5 mg/dl as compared to the daily calorie restriction group. LDL is known as a risk factor for heart attacks and strokes, so that's not good.

Don't Starve Yourself To Lose Weight

This was a very small study to begin with, and, more importantly, there was a fairly significant dropout rate. Only 69% of subjects stayed to the end, which decreases the power of the findings. Twelve people quit the alternate-day fasting group, with almost half citing dissatisfaction with the diet. By comparison, 10 people quit the daily calorie restriction group, and none cited dissatisfaction with diet, only personal reasons and scheduling conflicts (eight quit the control group for the same reasons).

It's not surprising that people disliked alternate-day fasting. Previous studies have reported that people felt uncomfortably hungry and irritable on fasting days, and that they didn't get accustomed to these discomforts. Interestingly, in this study, over time people in the fasting group ate more on fasting days and less on feasting days. So basically by the end of the study they were eating similarly to the calorie restriction group.

The authors note more limitations. The control group did not receive food, counseling, or the same attention from the study personnel, potential factors that could affect their results, besides how they ate. And this study can't tell us about the potential benefits for people who have high blood pressure, high cholesterol, or diabetes because the study didn't include individuals with those conditions.

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Usually at this point we say something like more studies of this approach are needed, but I won't. There's already plenty of evidence supporting a common-sense lifestyle approach to weight loss: ample intake of fruits and veggies, y fats, lean proteins, and plenty of exercise. From apples to zucchini, there are over a hundred real foods you can eat endlessly, enjoy, and yes, still lose weight.

I would advise against spending any more money on fad diet books. Or processed carbs, for that matter. Rather, hit the fresh or frozen produce aisle, or farmer's market, and go crazy. Then go exercise. Do that, say, for the rest of your life, and you will be fine. No one got fat eating broccoli, folks. (That said, if you tend to binge or stress-eat sugary or starchy foods, and you feel like you can't control your habit, talk to your doctor, because that is a separate issue to be addressed.)

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How To Lose Weight Without Starving Yourself

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Why Diets Don't Work

Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss...from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts.A nutrition blogger posts easy food swaps that prove you don't have to stop eating to lose weight — and the internet loves it

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Angle down icon An icon in the shape of an angle pointing down. Amanda Meixner is all about small swaps that make a big difference. Amanda Meixner/Instagram

Types Of Eating Disorders

Meixner is the mastermind behind @meowmix, an Instagram account that raises awareness about healthy eating through simple meal prep and smart food swaps.

INSIDER spoke to Meixner about all things food, health, and fitness. Keep scrolling to read about how she makes healthy eating more approachable.

After struggling with an eating disorder in high school, Meixner was inspired to learn how to lose weight in a healthy way.

Want To Lose Weight? Don't Starve Yourself

Over the years, Meixner has optimized her strategy. For those who want to get into meal prep, Meixner's first tip is always to shop with a grocery list.

She said people often harbor two common misconceptions when it comes to eating healthy: that it's boring, and that you have to starve yourself to lose weight.

Ingredients that aren't good for your body, like high-fructose corn syrup and canola oil, are often hidden in processed foods, according to Meixner.

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Because natural foods like fruits and veggies are often less calorie-dense than processed foods, you can actually eat more if you eat clean.

However, Meixner cautioned that eating for your body is crucial. Just because you're eating healthy doesn't mean you can eat an unlimited amount.

Meixner said people who are eating healthy but not losing weight might not be eating the right portion size. The difference between a small and large handful of nuts, for example, is significant.

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It's especially important to keep this in mind when eating fats, proteins, and carbs, since these contain more calories, Meixner told INSIDER.

When you come from a lifetime of poor habits and maybe being told to eat your plate when you're not hungry, of course you're so out of touch with how much you should be eating, Meixner said.

Have what you want when you want, but don't feel forced to have a treat just to have it. Have it because you want it, Meixner said.

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According to Meixner, it's this guilt that can lead to bingeing and eating a whole box of cookies instead of just indulging in one when you're craving it.

Meixner is just as passionate about fitness as she is about nutrition. She works out six days a week and focuses mostly on weight training and high-intensity interval training.

According to Meixner, the benefits of weight lifting extend outside of the gym. She said it could lower your risk for developing osteoporosis and increase your metabolism.

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All in all, Meixner keeps her approach to being healthy as fun as possible. You don't have to do the broccoli, chicken, and rice at every meal to lose weight, she said.