Richmond Times-Dispatch Weekend

Drs. Oz & Roizen

- — King Features Syndicate, Inc. Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Medical Officer at the Cleveland Clinic Wellness Institute. For more informatio­n go to

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.

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