Richmond Times-Dispatch Weekend
Drs. Oz & Roizen
Q:My pandemic weight gain — 14 pounds — is driving me nuts. Any suggestions on how to launch a weight loss effort that will work? — SONIA W., SACRAMENTO, CALIFORNIA
A: As we reported earlier, weight gain is a widespread problem — 42% of adults have gained an average of 29 pounds this past year, and 10% percent have added 50 pounds.
To lose weight, get healthier and maintain your improved health, you want to reduce chronic inflammation and insulin resistance and stabilize your blood sugar. Your first line of defense is to ditch inflammatory foods like red and processed meats, added sugars in foods and beverages, and ultra-processed foods. As you do that, step up your intake of fruits and veggies.
You also want to respect your body’s internal rhythms that control metabolism and digestion. That’s why fasting can be an effective way to start a weight-loss regimen, and intermittent fasting is a life-improving dietary pattern for the long haul.
— A short stint of fasting may help launch your weight-loss routine. German researchers had study participants stick with a liquid diet for five days before eating solid foods associated with the DASH diet for three months. Their study, published in Nature Communications, found that the five-day fast drastically changed the composition of participants’ gut microbiome (that’s fast!), reduced OTT inflammatory immune responses, promoted weight loss, normalized blood lipids, improved carbohydrate metabolism (stabilizing blood sugar and insulin resistance) and reduced blood pressure. That’s how to power start a healthy weight loss plan!
— Dr. Mike’s book “What to Eat When” clearly explains the benefits of intermittent fasting — fasting from 7 p.m. to 10 a.m. or 11 a.m. and eating 80% of your calories before 3 p.m. — when combined with a diet that is nutritious. You become well-nourished, control your weight and live younger, longer. His “What to Eat When Cookbook” delivers recipes that make your new eating routine flavorful and easy to follow. You can see fast results from fasting and feasting on the recipes in Dr. Mike’s cookbook.