Health and Me

Tanya Dutt

Food & Medicine? Nutritionist Shares Tips That Could Help You Manage PCOS, Lower Blood Sugar And High BP Naturally

Your plate holds more power than you think. In a world overwhelmed by chronic conditions like PCOS, diabetes, and high blood pressure, the answer to feeling better may not lie in a prescription, but in the everyday meals we choose. As science increasingly affirms what traditional wisdom has long upheld, food isn’t just fuel, it’s one of the most effective tools we have for healing. Whether you're trying to balance hormones, manage blood sugar, or keep your blood pressure in check, eating with intention can dramatically shift the course of your health. And it starts with understanding that your next meal could be part of your medicine cabinet.

As chronic conditions like PCOS, diabetes, and high blood pressure become increasingly common in today’s fast-paced world, there is growing global interest in a therapeutic approach to eating—what experts call “food as medicine.” Modern nutritional science is now affirming age-old wisdom: the way we eat can have a profound impact on how we manage chronic health disorders. While medication and lifestyle changes are essential, food when chosen wisely—can serve as a powerful tool for healing, prevention, and long-term wellness.

We spoke to Manvi Agnihotri, Nutritionist, Health Expert, who emphasized the growing relevance of dietary strategies in addressing these common lifestyle disorders. “Food doesn’t just feed the body,” she said. “It helps recalibrate imbalances, support metabolic function, and even reverse the course of disease when paired with consistency and intention.”

Polycystic Ovary Syndrome (PCOS) is a complex hormonal condition marked by irregular menstrual cycles, insulin resistance, and inflammation. While the root causes vary, nutrition plays a foundational role in managing symptoms and supporting hormonal equilibrium.

Agnihotri highlights the importance of a low-glycemic index (GI) diet for women with PCOS. “Opting for foods that don’t cause sudden spikes in blood sugar can make a marked difference. Think whole grains like oats and quinoa, lentils, leafy greens, and good fats like avocado and nuts,” she says. These foods help regulate insulin levels, which are often elevated in PCOS patients and can worsen symptoms.

Equally important is avoiding inflammatory triggers. “Sugar, honey, jaggery, date syrup—all of these may sound natural, but they are high-GI and aggravate inflammation,” Agnihotri cautions. Even commonly consumed items like dairy, caffeine, and alcohol may need to be eliminated or reduced. “A lot of our everyday habits, like starting the day with tea or coffee, might unknowingly be fuelling our hormonal issues.”

Incorporating anti-inflammatory foods such as turmeric, berries, flaxseeds, and fatty fish can provide additional benefits. These not only support hormone regulation but also reduce oxidative stress and systemic inflammation, two key contributors to PCOS-related complications.

Managing diabetes especially Type 2, requires constant vigilance over blood sugar levels. But rather than resorting to highly restrictive diets, Agnihotri advocates for a balanced, mindful approach.

“Meals rich in fiber, lean protein, and healthy fats create a slow-release energy source that stabilizes glucose levels,” she says. Think sweet potatoes instead of white rice, lentils over refined flour, and nuts as snacks instead of processed chips. Portion control and meal timing also play crucial roles in preventing sudden spikes and crashes.

Staying hydrated and spacing meals evenly throughout the day is another simple but effective strategy. “Small, frequent meals help the body metabolize sugars more efficiently than long fasting periods,” Agnihotri notes.

Equally critical is monitoring HbA1c levels, a marker of long-term blood sugar control. According to the American Diabetes Association:

<ul><li>HbA1c of 5.7–6.4% indicates prediabetes</li><li>6.5% or higher signifies Type 2 diabetes</li><li>Below 5.7% is considered optimal</li></ul>

“The goal should be to stay below 5.7% consistently,” Agnihotri advises, “and that begins with food—smart, intentional food.”

Hypertension, often dubbed the “silent killer,” rarely presents symptoms in its early stages yet significantly raises the risk of heart disease and stroke. Fortunately, dietary changes can be a front-line defense.

The DASH diet (Dietary Approaches to Stop Hypertension) remains a gold standard. “It’s rich in potassium, magnesium, and fiber,” explains Agnihotri. “That means more fruits, vegetables, whole grains, and lean proteins—while cutting back on salt and processed foods.”

Simple food swaps can have substantial effects: bananas for potassium, spinach for magnesium, beetroot for nitric oxide, and garlic for its natural vasodilatory effects.

Agnihotri emphasizes the importance of label reading: “Just because something is marketed as ‘low fat’ or ‘heart healthy’ doesn’t mean it’s low in sodium or free from harmful preservatives. Awareness is half the battle.”

<h2>Why Nutritional Customization Is Important?</h2>

There is no one-size-fits-all formula in dietary therapy. Genetics, lifestyle, underlying conditions, and even cultural preferences can influence what diet works best for an individual.

“Personalized nutrition is the future,” says Agnihotri. “What works for someone with PCOS may not work for someone with diabetes. But the foundational principle is the same—choose whole, anti-inflammatory, nutrient-dense foods, and avoid what causes damage.”

She strongly recommends working with a certified nutritionist to develop a tailored eating plan that suits your unique metabolic needs and health goals. “Don’t self-diagnose or rely solely on social media trends,” she warns. “Your body is your best guide, learn to listen to it.”

Food should not be viewed simply as fuel, it is a daily prescription for health. When selected mindfully and consumed consistently, the right foods can support hormone health in PCOS, regulate blood sugar in diabetes, and keep blood pressure in check.

The key lies not in restriction but in restoration—reclaiming control over one’s health through educated, empowered eating. As Manvi Agnihotri puts it, “It’s not about a strict diet. It’s about sustainable, nourishing habits that help you feel better every day.”

From balancing blood sugar to calming inflammation, managing stress hormones to regulating cardiovascular risk—your plate has the power to heal. Let it.

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Your plate holds more power than you think. In a world overwhelmed by chronic conditions like PCOS, diabetes, and high blood pressure, the answer to feeling better may not lie in a prescription, but in the everyday meals we choose. As science increasingly affirms what traditional wisdom has long upheld, food isn’t just fuel, it’s one of the most effective tools we have for healing. Whether you're trying to balance hormones, manage blood sugar, or keep your blood pressure in check, eating with intention can dramatically shift the course of your health. And it starts with understanding that your next meal could be part of your medicine cabinet.As chronic conditions like PCOS, diabetes, and high blood pressure become increasingly common in today’s fast-paced world, there is growing global interest in a therapeutic approach to eating—what experts call “food as medicine.” Modern nutritional science is now affirming age-old wisdom: the way we eat can have a profound impact on how we manage chronic health disorders. While medication and lifestyle changes are essential, food when chosen wisely—can serve as a powerful tool for healing, prevention, and long-term wellness.We spoke to Manvi Agnihotri, Nutritionist, Health Expert, who emphasized the growing relevance of dietary strategies in addressing these common lifestyle disorders. “Food doesn’t just feed the body,” she said. “It helps recalibrate imbalances, support metabolic function, and even reverse the course of disease when paired with consistency and intention.”Managing PCOSPolycystic Ovary Syndrome (PCOS) is a complex hormonal condition marked by irregular menstrual cycles, insulin resistance, and inflammation. While the root causes vary, nutrition plays a foundational role in managing symptoms and supporting hormonal equilibrium.Agnihotri highlights the importance of a low-glycemic index (GI) diet for women with PCOS. “Opting for foods that don’t cause sudden spikes in blood sugar can make a marked difference. Think whole grains like oats and quinoa, lentils, leafy greens, and good fats like avocado and nuts,” she says. These foods help regulate insulin levels, which are often elevated in PCOS patients and can worsen symptoms.Equally important is avoiding inflammatory triggers. “Sugar, honey, jaggery, date syrup—all of these may sound natural, but they are high-GI and aggravate inflammation,” Agnihotri cautions. Even commonly consumed items like dairy, caffeine, and alcohol may need to be eliminated or reduced. “A lot of our everyday habits, like starting the day with tea or coffee, might unknowingly be fuelling our hormonal issues.”Incorporating anti-inflammatory foods such as turmeric, berries, flaxseeds, and fatty fish can provide additional benefits. These not only support hormone regulation but also reduce oxidative stress and systemic inflammation, two key contributors to PCOS-related complications.Diabetes and DietManaging diabetes especially Type 2, requires constant vigilance over blood sugar levels. But rather than resorting to highly restrictive diets, Agnihotri advocates for a balanced, mindful approach.“Meals rich in fiber, lean protein, and healthy fats create a slow-release energy source that stabilizes glucose levels,” she says. Think sweet potatoes instead of white rice, lentils over refined flour, and nuts as snacks instead of processed chips. Portion control and meal timing also play crucial roles in preventing sudden spikes and crashes.Staying hydrated and spacing meals evenly throughout the day is another simple but effective strategy. “Small, frequent meals help the body metabolize sugars more efficiently than long fasting periods,” Agnihotri notes.Equally critical is monitoring HbA1c levels, a marker of long-term blood sugar control. According to the American Diabetes Association:HbA1c of 5.7–6.4% indicates prediabetes6.5% or higher signifies Type 2 diabetesBelow 5.7% is considered optimal“The goal should be to stay below 5.7% consistently,” Agnihotri advises, “and that begins with food—smart, intentional food.”Lowering High Blood PressureHypertension, often dubbed the “silent killer,” rarely presents symptoms in its early stages yet significantly raises the risk of heart disease and stroke. Fortunately, dietary changes can be a front-line defense.The DASH diet (Dietary Approaches to Stop Hypertension) remains a gold standard. “It’s rich in potassium, magnesium, and fiber,” explains Agnihotri. “That means more fruits, vegetables, whole grains, and lean proteins—while cutting back on salt and processed foods.”Simple food swaps can have substantial effects: bananas for potassium, spinach for magnesium, beetroot for nitric oxide, and garlic for its natural vasodilatory effects.Agnihotri emphasizes the importance of label reading: “Just because something is marketed as ‘low fat’ or ‘heart healthy’ doesn’t mean it’s low in sodium or free from harmful preservatives. Awareness is half the battle.”Why Nutritional Customization Is Important?There is no one-size-fits-all formula in dietary therapy. Genetics, lifestyle, underlying conditions, and even cultural preferences can influence what diet works best for an individual.“Personalized nutrition is the future,” says Agnihotri. “What works for someone with PCOS may not work for someone with diabetes. But the foundational principle is the same—choose whole, anti-inflammatory, nutrient-dense foods, and avoid what causes damage.”She strongly recommends working with a certified nutritionist to develop a tailored eating plan that suits your unique metabolic needs and health goals. “Don’t self-diagnose or rely solely on social media trends,” she warns. “Your body is your best guide, learn to listen to it.”Food should not be viewed simply as fuel, it is a daily prescription for health. When selected mindfully and consumed consistently, the right foods can support hormone health in PCOS, regulate blood sugar in diabetes, and keep blood pressure in check.The key lies not in restriction but in restoration—reclaiming control over one’s health through educated, empowered eating. As Manvi Agnihotri puts it, “It’s not about a strict diet. It’s about sustainable, nourishing habits that help you feel better every day.”From balancing blood sugar to calming inflammation, managing stress hormones to regulating cardiovascular risk—your plate has the power to heal. Let it.

food & medicine? nutritionist shares tips that could help you manage pcos, lower blood sugar and high bp naturally

Aarushi Bhadury

Avocados For Weight Loss? Nutritionist Shares Why This Fatty Fruit Might Be Your Slim-Down Secret

How Does Avocado Affect Our Weight – The Answer May Shock You

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Mounjaro For Weight Loss: How It Works, Duration, Side Effects, Cost And More

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Feast, Famine And Fat Loss: New Diet Trend 'Better Than Intermittent Fasting' Could Help You Lose Weight Faster

feast, famine and fat loss: new diet trend 'better than intermittent fasting' could help you lose weight faster

Rich in healthy fats, insoluble fiber and many vitamins as well as protein, avocados are known for being one of the highest-fat based plant foods. They are a great source of fiber and are notably high in healthy fats (more than carbohydrates), making them popular in lower-carbohydrate diets, such as those for managing diabetes. 

The heart-friendly fats don't raise blood cholesterol, which can make traditional cholesterol-lowering diets more satisfying. As one of the highest-fat plant foods, avocados are also a favorite in vegan and vegetarian diets. Many nutritionists suggest people eat avocados for weight loss, however does it actually help? How does a fruit with a high calorie count as well as 67% fat content, be good for weight loss. We spoke to Anshul Singh,  Clinical Nutrition and Dietetics Department Lead, Artemis Hospitals to understand the nutritional nuances of avocado.

<h2>Avocados Help You Feel Full Longer </h2>

Mr. Anshul explained that foods with good fats and fiber make you feel full and content for longer, helps slow down the process of how soon food exits your stomach. Since avocados are rich in both the nutrients, they keep you satiated for longer. One study showed people eating avocado for breakfast felt less hungry. "They also have healthy fats, like monounsaturated fats, which may help the body break down fat and lose belly fat. People who eat avocados tend to have better diets and weigh less," adds Anshul.

Research shows people who eat more fruits and vegetables, including avocados, often have lower body weights. Another study found that avocado eaters tended to have healthier diets and a lower risk of certain health issues. This suggests avocados fit well into a healthy eating plan. There's no need to avoid them if you're trying to manage your weight; in fact, regular eaters were less likely to become overweight. "People felt less hungry and more satisfied for hours when they replaced carbs with avocado fats and fiber. This was mostly because hormones like PYY and GLP-1 make you feel full. Adding just half an avocado to lunch made people 23% more satisfied and 40% less hungry over the course of three hours, even though the meal had more calories." says Mr Anshul.

It's not fully clear if avocados directly cause weight loss, but they may help. The healthy fats in avocados might be burned for energy faster and could even increase your body's calorie burning after meals. According to Mr. Anshul, "Nuts and yogurt are good for you, but avocado is more filling and has fewer calories and no added sugar or salt. It feels like a treat without the guilt because it's creamy, healthy, and light. Avocado might be the tastiest way to stay on track when you want to snack smart and reach your goals." They may also reduce your appetite, making you less likely to overeat. However, more research is needed to fully understand these specific effects. 

Avocados could help with weight loss, especially targeting belly fat. One study showed people eating a daily avocado as part of a reduced-calorie diet lost weight and had changes in gut bacteria. Another found daily avocado consumption led to significant belly fat loss. Animal studies hint that even avocado extract, without fat, might help reduce appetite and weight gain. 

Don't worry about avocados being "fattening", when eaten as part of a balanced diet with whole, healthy foods, they're beneficial. Avocados have many qualities that support weight management. While more evidence is building, there are strong signs they can help. Mr Anshul warns, "Avocados are very nutritious, but if you don't pair them well, they can lose their benefits or upset your stomach. Don't mix them with heavy dairy, sugary fruits like mango or banana, or salty processed snacks. These combinations can make you feel bloated, make the flavors clash, or raise your blood sugar levels." Enjoying avocados in reasonable amounts can certainly be a valuable part of an effective weight loss plan.

Anshul adds and shares a few avocado friendly food pairings for people who are trying to lose weight. "Instead, eat avocado with whole grains, lean proteins, fresh veggies, citrus vinaigrette, or nuts to keep its creamy, healthy edge. This will make it taste light and easy to digest." 

avocado health benefits. weight loss

fruits that help lose weight

avocado recipes

avocado nutrition value

Rich in healthy fats, insoluble fiber and many vitamins as well as protein, avocados are known for being one of the highest-fat based plant foods. They are a great source of fiber and are notably high in healthy fats (more than carbohydrates), making them popular in lower-carbohydrate diets, such as those for managing diabetes. The heart-friendly fats don't raise blood cholesterol, which can make traditional cholesterol-lowering diets more satisfying. As one of the highest-fat plant foods, avocados are also a favorite in vegan and vegetarian diets. Many nutritionists suggest people eat avocados for weight loss, however does it actually help? How does a fruit with a high calorie count as well as 67% fat content, be good for weight loss. We spoke to Anshul Singh,  Clinical Nutrition and Dietetics Department Lead, Artemis Hospitals to understand the nutritional nuances of avocado.Avocados Help You Feel Full Longer Mr. Anshul explained that foods with good fats and fiber make you feel full and content for longer, helps slow down the process of how soon food exits your stomach. Since avocados are rich in both the nutrients, they keep you satiated for longer. One study showed people eating avocado for breakfast felt less hungry. "They also have healthy fats, like monounsaturated fats, which may help the body break down fat and lose belly fat. People who eat avocados tend to have better diets and weigh less," adds Anshul. Support Weight Management Research shows people who eat more fruits and vegetables, including avocados, often have lower body weights. Another study found that avocado eaters tended to have healthier diets and a lower risk of certain health issues. This suggests avocados fit well into a healthy eating plan. There's no need to avoid them if you're trying to manage your weight; in fact, regular eaters were less likely to become overweight. "People felt less hungry and more satisfied for hours when they replaced carbs with avocado fats and fiber. This was mostly because hormones like PYY and GLP-1 make you feel full. Adding just half an avocado to lunch made people 23% more satisfied and 40% less hungry over the course of three hours, even though the meal had more calories." says Mr Anshul.It's not fully clear if avocados directly cause weight loss, but they may help. The healthy fats in avocados might be burned for energy faster and could even increase your body's calorie burning after meals. According to Mr. Anshul, "Nuts and yogurt are good for you, but avocado is more filling and has fewer calories and no added sugar or salt. It feels like a treat without the guilt because it's creamy, healthy, and light. Avocado might be the tastiest way to stay on track when you want to snack smart and reach your goals." They may also reduce your appetite, making you less likely to overeat. However, more research is needed to fully understand these specific effects. Avocados and Belly Fat Avocados could help with weight loss, especially targeting belly fat. One study showed people eating a daily avocado as part of a reduced-calorie diet lost weight and had changes in gut bacteria. Another found daily avocado consumption led to significant belly fat loss. Animal studies hint that even avocado extract, without fat, might help reduce appetite and weight gain. Are Avocados "Fattening"? Don't worry about avocados being "fattening", when eaten as part of a balanced diet with whole, healthy foods, they're beneficial. Avocados have many qualities that support weight management. While more evidence is building, there are strong signs they can help. Mr Anshul warns, "Avocados are very nutritious, but if you don't pair them well, they can lose their benefits or upset your stomach. Don't mix them with heavy dairy, sugary fruits like mango or banana, or salty processed snacks. These combinations can make you feel bloated, make the flavors clash, or raise your blood sugar levels." Enjoying avocados in reasonable amounts can certainly be a valuable part of an effective weight loss plan.Anshul adds and shares a few avocado friendly food pairings for people who are trying to lose weight. "Instead, eat avocado with whole grains, lean proteins, fresh veggies, citrus vinaigrette, or nuts to keep its creamy, healthy edge. This will make it taste light and easy to digest." 

how does avocado affect our weight – the answer may shock you

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Feast one day, fast the next—this bold rhythm is taking the wellness world by storm. As millions chase quick weight loss fixes and fatigue over calorie-counting grows, alternate-day fasting is stepping up as a surprisingly effective strategy. Backed by a new global review involving 99 studies and more than 6,500 participants, this eating pattern may outpace both the popular 16:8 routine and strict calorie-cutting diets. And it’s not just about trimming waistlines—it could also reboot metabolism, lower bad cholesterol, and help manage chronic health conditions. Could this be the diet trend that finally changes the game?

 a new study has turned the spotlight on a diet strategy that may just be more effective than traditional intermittent fasting: alternate-day fasting (ADF). Coined as the feast-and-famine method, this dietary approach involves a full 24-hour fast every other day, and it might have more potential than the popular 16:8 or 5:2 fasting regimens.

Researchers from a global collaboration spanning the US, Scotland, Germany, and Canada have uncovered promising findings in a meta-analysis that reviewed 99 clinical studies and more than 6,500 participants. The results? Alternate-day fasting led to greater weight loss than continuous calorie restriction or other intermittent fasting strategies, including time-restricted eating and whole-day fasting.

<h2>What is Feast-and-Famine Diet Trend?</h2>

Alternate-day fasting isn’t exactly new, but its newfound support comes with a stronger scientific foundation. The diet requires individuals to abstain from caloric intake every other day while allowing regular eating on non-fasting days. While this sounds more intense than the popular 16:8 schedule, where food is consumed within an eight-hour window, results seem to speak for themselves.

The average participant in the reviewed studies had a body mass index (BMI) of 31, and a significant majority (89%) had pre-existing health conditions. This makes the findings especially relevant for people dealing with metabolic concerns such as diabetes, high blood pressure, or elevated cholesterol levels.

<h2>How ADF is Different from Intermittent Fasting Diet?</h2>

Unlike time-restricted eating (e.g., 16:8) or the 5:2 method (fasting for two days each week), alternate-day fasting applies a full-day fasting protocol every other day. This means that in a typical week you would fast for about 3-4 days with no calorie consumption.

What sets ADF apart is how it influences metabolism. Studies suggest that this method can boost metabolic rate, lower LDL ("bad") cholesterol and improve insulin sensitivity. These factors are crucial for people with obesity or those at risk of developing cardiovascular disease and type 2 diabetes.

Despite the results, researchers caution that ADF did not meet the clinical weight loss threshold of 2 kg often targeted in obesity treatment guidelines. Still, its efficacy relative to other diets offers a compelling alternative for individuals seeking variety or faster short-term results in their weight loss journey.

The authors of the study, published in The BMJ, urge caution and call for more long-term trials. "Minor differences were noted between some intermittent fasting diets and continuous energy restriction, with some benefit for an <span>alternate day fasting</span> strategy with weight loss in shorter duration trials," they noted.

That said, all intermittent fasting strategies, including time-restricted eating and whole-day fasting, led to some degree of weight loss when compared to an ad-libitum diet one without any restrictions.

Experts increasingly view it as a flexible tool that can be customized within a broader, patient-centric model of nutritional care. The new findings support using ADF as part of this toolkit, especially for those who have tried and plateaued with traditional calorie-restriction diets.

According to the World Health Organization, approximately 2.5 billion adults globally are overweight, and 890 million live with obesity. With rates of metabolic syndrome, heart disease, and type 2 diabetes continuing to climb, effective, sustainable, and personalized weight management strategies are more imprtant than ever.

<h2>GLP-1 Drugs vs. Fasting: What To Choose For Weight Loss?</h2>

Coinciding with the release of this study is the NHS’s decision to allow general practitioners in England to prescribe Mounjaro (tirzepatide), a medication known for its significant weight loss effects. While effective, these medications are expensive and not without side effects.

As a result, dietary strategies like ADF offer an attractive, non-pharmaceutical option for those who may prefer or require lifestyle-based interventions.

Though ADF is proving its mettle in short-term studies, researchers emphasize the need for longer and more rigorous trials. Only with extended observation can we understand whether these weight loss benefits are sustainable, whether metabolic advantages persist and how feasible it is for individuals to stick with such a demanding regimen.

For now, ADF appears to be a promising alternative—particularly for those seeking to shake up their diet strategy or accelerate initial weight loss. Still, it should be undertaken with professional guidance, especially for individuals with underlying health conditions.

Feast-and-famine may sound extreme, but science is increasingly pointing to its potential to outperform more common intermittent fasting techniques. While not a silver bullet, alternate-day fasting offers a new hope for those grappling with weight loss or metabolic health challenges.

As with any diet, the key lies in personalization, consistency, and understanding your own body’s needs. With more long-term studies underway, ADF may soon become a more mainstream strategy for effective and sustainable weight management.

alternate day fasting

intermittent fasting benefits

weight loss diet

new fasting trend

better than 16:8 diet

fasting for metabolism

bmj fasting study

Feast one day, fast the next—this bold rhythm is taking the wellness world by storm. As millions chase quick weight loss fixes and fatigue over calorie-counting grows, alternate-day fasting is stepping up as a surprisingly effective strategy. Backed by a new global review involving 99 studies and more than 6,500 participants, this eating pattern may outpace both the popular 16:8 routine and strict calorie-cutting diets. And it’s not just about trimming waistlines—it could also reboot metabolism, lower bad cholesterol, and help manage chronic health conditions. Could this be the diet trend that finally changes the game? a new study has turned the spotlight on a diet strategy that may just be more effective than traditional intermittent fasting: alternate-day fasting (ADF). Coined as the feast-and-famine method, this dietary approach involves a full 24-hour fast every other day, and it might have more potential than the popular 16:8 or 5:2 fasting regimens.Researchers from a global collaboration spanning the US, Scotland, Germany, and Canada have uncovered promising findings in a meta-analysis that reviewed 99 clinical studies and more than 6,500 participants. The results? Alternate-day fasting led to greater weight loss than continuous calorie restriction or other intermittent fasting strategies, including time-restricted eating and whole-day fasting.What is Feast-and-Famine Diet Trend?Alternate-day fasting isn’t exactly new, but its newfound support comes with a stronger scientific foundation. The diet requires individuals to abstain from caloric intake every other day while allowing regular eating on non-fasting days. While this sounds more intense than the popular 16:8 schedule, where food is consumed within an eight-hour window, results seem to speak for themselves.The average participant in the reviewed studies had a body mass index (BMI) of 31, and a significant majority (89%) had pre-existing health conditions. This makes the findings especially relevant for people dealing with metabolic concerns such as diabetes, high blood pressure, or elevated cholesterol levels.How ADF is Different from Intermittent Fasting Diet?Unlike time-restricted eating (e.g., 16:8) or the 5:2 method (fasting for two days each week), alternate-day fasting applies a full-day fasting protocol every other day. This means that in a typical week you would fast for about 3-4 days with no calorie consumption.What sets ADF apart is how it influences metabolism. Studies suggest that this method can boost metabolic rate, lower LDL ("bad") cholesterol and improve insulin sensitivity. These factors are crucial for people with obesity or those at risk of developing cardiovascular disease and type 2 diabetes.Is ADF Clinically Significant?Despite the results, researchers caution that ADF did not meet the clinical weight loss threshold of 2 kg often targeted in obesity treatment guidelines. Still, its efficacy relative to other diets offers a compelling alternative for individuals seeking variety or faster short-term results in their weight loss journey.The authors of the study, published in The BMJ, urge caution and call for more long-term trials. "Minor differences were noted between some intermittent fasting diets and continuous energy restriction, with some benefit for an alternate day fasting strategy with weight loss in shorter duration trials," they noted.That said, all intermittent fasting strategies, including time-restricted eating and whole-day fasting, led to some degree of weight loss when compared to an ad-libitum diet one without any restrictions.Experts increasingly view it as a flexible tool that can be customized within a broader, patient-centric model of nutritional care. The new findings support using ADF as part of this toolkit, especially for those who have tried and plateaued with traditional calorie-restriction diets.According to the World Health Organization, approximately 2.5 billion adults globally are overweight, and 890 million live with obesity. With rates of metabolic syndrome, heart disease, and type 2 diabetes continuing to climb, effective, sustainable, and personalized weight management strategies are more imprtant than ever.GLP-1 Drugs vs. Fasting: What To Choose For Weight Loss?Coinciding with the release of this study is the NHS’s decision to allow general practitioners in England to prescribe Mounjaro (tirzepatide), a medication known for its significant weight loss effects. While effective, these medications are expensive and not without side effects.As a result, dietary strategies like ADF offer an attractive, non-pharmaceutical option for those who may prefer or require lifestyle-based interventions.Though ADF is proving its mettle in short-term studies, researchers emphasize the need for longer and more rigorous trials. Only with extended observation can we understand whether these weight loss benefits are sustainable, whether metabolic advantages persist and how feasible it is for individuals to stick with such a demanding regimen.For now, ADF appears to be a promising alternative—particularly for those seeking to shake up their diet strategy or accelerate initial weight loss. Still, it should be undertaken with professional guidance, especially for individuals with underlying health conditions.Feast-and-famine may sound extreme, but science is increasingly pointing to its potential to outperform more common intermittent fasting techniques. While not a silver bullet, alternate-day fasting offers a new hope for those grappling with weight loss or metabolic health challenges.As with any diet, the key lies in personalization, consistency, and understanding your own body’s needs. With more long-term studies underway, ADF may soon become a more mainstream strategy for effective and sustainable weight management.

Ishita Roy

What Happens To Your Liver When You Consume Soybeans?

what happens to your liver when you consume soybeans?

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<span>Soybeans</span> are widely celebrated for their high protein content, especially among those on plant-based diets. But beyond being a protein powerhouse, soybeans also contain a wealth of nutrients and bioactive compounds that play a vital role in maintaining <span>liver health</span>.

With rising concerns around fatty <span>liver</span> disease, cirrhosis, and liver-related conditions, including soybeans in your diet could be a simple, natural step toward better liver function. Here’s how this humble legume works to support one of the body’s most important organs.

<h4>A Natural Source of Liver-Supporting Protein</h4>

One cup of boiled soybeans (about 172 grams) offers roughly 31 grams of protein. The main proteins in soybeans—glycinin and conglycinin—account for around 80% of that content. These aren’t just for building muscle; they support lipid metabolism and enzyme activity, two processes that are central to how the liver breaks down fats, regulates hormones, and processes nutrients.

Additionally, these proteins provide essential amino acids that are critical for the repair and regeneration of liver cells. This helps ensure the liver continues to perform its detoxifying functions efficiently.

Soybeans are rich in isoflavones, plant-based compounds known for their antioxidant effects. These antioxidants work to reduce oxidative stress, which is a major contributor to liver cell injury and long-term liver damage.

Isoflavones also help regulate apoptosis—the process of programmed cell death—which is essential for removing damaged cells but harmful when it happens excessively. By balancing this process, soy isoflavones help protect healthy liver cells from being destroyed.

<h4>Improves Fat Metabolism in the Liver</h4>

Another liver-friendly compound found in soybeans is lecithin. Lecithin plays an essential role in the breakdown and transport of fats, helping the liver manage its fat content more effectively. It boosts the formation of lipoproteins, which help move fat out of the liver and through the bloodstream, thereby reducing the risk of fatty liver disease.

Research has also shown that soy lecithin can lower total cholesterol and triglyceride levels, while increasing HDL (“good”) cholesterol, further easing the burden on the liver. In addition, lecithin contributes to the regeneration of cell membranes and helps prevent liver fibrosis, a condition where liver tissue becomes scarred.

Soybeans also contain saponins, plant compounds with powerful anti-inflammatory and antioxidant properties. These compounds help protect liver cells from toxic substances such as carbon tetrachloride and acetaldehyde—a harmful byproduct of alcohol metabolism that can lead to liver scarring and cirrhosis.

By neutralizing these toxins, saponins act as a shield for liver cells, preserving their structure and function.

<ul><li>Soybeans are a natural source of vitamins E, K, and B6, all of which are vital for liver health.</li><li>Vitamin E protects the liver from oxidative damage.</li><li><span rel="noindex">Vitamin K</span> supports bile production and blood clotting.</li><li>Vitamin B6 is essential for protein metabolism and enzyme function.</li><li>These nutrients contribute to the liver’s ability to process waste, metabolize nutrients, and regulate energy.</li></ul>

While soybeans can offer excellent support for liver health, they work best as part of a balanced lifestyle. Limiting alcohol intake, avoiding smoking, eating plenty of vegetables and lean proteins, staying physically active, and going for regular health checkups all enhance liver function.

Some natural herbal extracts like milk thistle (silybum marianum) and wasabia extract have also been studied for their ability to support detoxification and improve liver resilience.

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soybeans for liver

Soybeans are widely celebrated for their high protein content, especially among those on plant-based diets. But beyond being a protein powerhouse, soybeans also contain a wealth of nutrients and bioactive compounds that play a vital role in maintaining liver health.With rising concerns around fatty liver disease, cirrhosis, and liver-related conditions, including soybeans in your diet could be a simple, natural step toward better liver function. Here’s how this humble legume works to support one of the body’s most important organs.A Natural Source of Liver-Supporting ProteinOne cup of boiled soybeans (about 172 grams) offers roughly 31 grams of protein. The main proteins in soybeans—glycinin and conglycinin—account for around 80% of that content. These aren’t just for building muscle; they support lipid metabolism and enzyme activity, two processes that are central to how the liver breaks down fats, regulates hormones, and processes nutrients.Additionally, these proteins provide essential amino acids that are critical for the repair and regeneration of liver cells. This helps ensure the liver continues to perform its detoxifying functions efficiently.Reduces Liver DamageSoybeans are rich in isoflavones, plant-based compounds known for their antioxidant effects. These antioxidants work to reduce oxidative stress, which is a major contributor to liver cell injury and long-term liver damage.Isoflavones also help regulate apoptosis—the process of programmed cell death—which is essential for removing damaged cells but harmful when it happens excessively. By balancing this process, soy isoflavones help protect healthy liver cells from being destroyed.Improves Fat Metabolism in the LiverAnother liver-friendly compound found in soybeans is lecithin. Lecithin plays an essential role in the breakdown and transport of fats, helping the liver manage its fat content more effectively. It boosts the formation of lipoproteins, which help move fat out of the liver and through the bloodstream, thereby reducing the risk of fatty liver disease.Research has also shown that soy lecithin can lower total cholesterol and triglyceride levels, while increasing HDL (“good”) cholesterol, further easing the burden on the liver. In addition, lecithin contributes to the regeneration of cell membranes and helps prevent liver fibrosis, a condition where liver tissue becomes scarred.Combats InflammationSoybeans also contain saponins, plant compounds with powerful anti-inflammatory and antioxidant properties. These compounds help protect liver cells from toxic substances such as carbon tetrachloride and acetaldehyde—a harmful byproduct of alcohol metabolism that can lead to liver scarring and cirrhosis.By neutralizing these toxins, saponins act as a shield for liver cells, preserving their structure and function.Boosts Overall Liver FunctionSoybeans are a natural source of vitamins E, K, and B6, all of which are vital for liver health.Vitamin E protects the liver from oxidative damage.Vitamin K supports bile production and blood clotting.Vitamin B6 is essential for protein metabolism and enzyme function.These nutrients contribute to the liver’s ability to process waste, metabolize nutrients, and regulate energy.Lifestyle Matters, TooWhile soybeans can offer excellent support for liver health, they work best as part of a balanced lifestyle. Limiting alcohol intake, avoiding smoking, eating plenty of vegetables and lean proteins, staying physically active, and going for regular health checkups all enhance liver function.Some natural herbal extracts like milk thistle (silybum marianum) and wasabia extract have also been studied for their ability to support detoxification and improve liver resilience.

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