Free 1. 50. 0 calorie diet plans (Sample menus & diet meal plans). Preventing Obesity and Eating Disorders in Adolescents . There are concerns that obesity prevention efforts may lead to the development of an ED. Most adolescents who develop an ED did not have obesity previously, but some teenagers, in an attempt to lose weight, may develop an ED. This clinical report addresses the interaction between obesity prevention and EDs in teenagers, provides the pediatrician with evidence- informed tools to identify behaviors that predispose to both obesity and EDs, and provides guidance about obesity and ED prevention messages. A recent study found that a low-risk lifestyle protected women from sudden cardiac death. The low-risk lifestyle was considered as A. Intermittent fasting diet for fat loss, muscle gain and health. Articles, research, diet advice, and free guides from IF-expert, Martin Berkhan. Food and agriculture are the largest consumers of water, requiring one hundred times more than we use for personal needs. Up to 70 % of the water we take from rivers. The focus should be on a healthy lifestyle rather than on weight. Evidence suggests that obesity prevention and treatment, if conducted correctly, do not predispose to EDs. Abbreviations: AAP — American Academy of Pediatrics. AN — anorexia nervosa. BN — bulimia nervosa. DSM- 5 — Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition. ED — eating disorder. FBT — family- based therapy. MI — motivational interviewing. Introduction. The prevalence of childhood obesity has increased dramatically over the past few decades in the United States and other countries, and obesity during adolescence is associated with significant medical morbidity during adulthood. Eating disorders (EDs) are the third most common chronic condition in adolescents, after obesity and asthma. Most adolescents who develop an ED did not have obesity previously, but some adolescents may misinterpret what “healthy eating” is and engage in unhealthy behaviors, such as skipping meals or using fad diets in an attempt to “be healthier,” the result of which could be the development of an ED. Messages from pediatricians addressing obesity and reviewing constructive ways to manage weight can be safely and supportively incorporated into health care visits. Avoiding certain weight- based language and using motivational interviewing (MI) techniques may improve communication and promote successful outcomes when providing weight- management counseling. This clinical report complements existing American Academy of Pediatrics (AAP) reports on EDs. 6.3 Infants, children, and adolescents. 6.3.1 Energy requirements. Although, in principle, it would be desirable to determine the requirements of children, in the.The aim is to address the interaction between obesity prevention and EDs in teenagers and to stress that obesity prevention does not promote the development of EDs in adolescents. This report provides the pediatrician with office- based, evidence- informed tools to identify behaviors that predispose to both obesity and EDs and to provide guidance about obesity and ED prevention messages. Increasing Prevalence of Adolescent Obesity. Data from the NHANES on adolescent obesity prevalence revealed that, in 2. BMI . Over the past 3. However, more recent data over the past 9 years between 2. Although halting the increase in the rate of obesity is a step in the right direction, the prevalence of obesity remains high, and its health care burden and costs remain significant. Relationship Between Childhood Obesity and Adult Health Status. Most studies have found that children and adolescents who are obese, especially those in the higher range of BMI percentiles, are more likely to be obese as adults. The health consequences of obesity can manifest during childhood, but the longer a person is obese, the more at risk he or she is for adult health problems. A high adolescent BMI increases adult diabetes and coronary artery disease risks by nearly threefold and fivefold, respectively. Type 2 diabetes is one of the most serious complications of childhood obesity. Risks of other common comorbid conditions, such as hypertension, abnormal lipid profiles, nonalcoholic fatty liver disease, gallstones, gastroesophageal reflux, polycystic ovary syndrome, obstructive sleep apnea, asthma, and bone and joint problems, are significantly increased in both obese adolescents and adults who were obese as adolescents. In addition, the psychosocial morbidities associated with childhood obesity, such as depression, poor self- esteem, and poor quality of life, are of significant concern. Prevalence of EDs in Children and Adolescents and Changes in DSM- 5 Diagnostic Criteria. The onset of EDs usually is during adolescence, with the highest prevalence in adolescent girls, but EDs increasingly are being recognized in children as young as 5 to 1. Increased prevalence rates also have been noted in males and minority youth. The peak age of onset for anorexia nervosa (AN) is early to mid- adolescence, and the peak age of onset for bulimia nervosa (BN) is late adolescence. Although overall incidence rates have been stable, there has been a notable increase in the incidence of AN in 1. In the United States from 1. EDs increased 1. 19% for children younger than 1. The lifetime prevalences of AN, BN, and binge eating disorder in adolescent females are 0. The reported female- to- male ratio is 9: 1, but increasing numbers of males with EDs are being recognized, especially among younger age groups. The Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM- 5) criteria for EDs are listed in Table 1. The diagnostic criteria for both AN and BN in the DSM- 5 are less stringent than in the Diagnostic and Statistical Manual of Mental Disorders, Fourth Edition, Text Revision, so the numbers of reported cases likely will increase. For AN, the 8. 5% expected body weight threshold and the amenorrhea criterion from the Diagnostic and Statistical Manual of Mental Disorders, Fourth Edition, Text Revision, both have been eliminated in the DSM- 5. For BN, DSM- 5 modifications from the previous edition include reducing the threshold of the frequency of binge eating and inappropriate compensatory behaviors (self- induced vomiting, periods of starvation, compulsive exercising or the use of laxatives, diuretics, or diet pills) from twice a week for 3 months to once a week for 3 months. Binge eating disorder now is officially recognized in the DSM- 5 as a distinct disorder characterized by recurrent episodes of bingeing at least once a week for 3 months, but without compensatory behaviors, and is associated with the development of obesity. Atypical AN” describes a subset of patients who lost a significant amount of weight and then returned to normal weight but who continue to have preoccupations with body shape and weight, comparable to patients with “classic” AN. TABLE 1. Key Features of DSM- 5 Diagnostic Criteria for Feeding Disorders and EDs. Medical Complications Associated With EDs. The medical complications of EDs have been well described elsewhere. In general, medical complications are either the result of physiologic adaptations to the effects of malnutrition or a consequence of unhealthy weight- control behaviors. Young people who have lost large amounts of weight or lost weight too rapidly can develop hypothermia, bradycardia, hypotension, and orthostasis even if their current weight is in the normal range. Rapid weight loss can be associated with acute pancreatitis and gallstone formation. Electrolyte disturbances can occur secondary to self- induced vomiting or the use of laxatives or diuretics or can develop when food is reintroduced after prolonged periods of dietary restriction (the so- called refeeding syndrome). Dietary restriction can lead to primary or secondary amenorrhea in adolescent girls of even normal weight as a result of the suppression of the hypothalamic- pituitary- ovarian axis, which is mediated in part by leptin. Prolonged amenorrhea results in a low- estrogen state, which can contribute to osteoporosis. The Interaction Between EDs and Obesity Prevention in Adolescents. Most adolescents who develop an ED were not previously overweight. However, it is not unusual for an ED to begin with a teenager “trying to eat healthy.”3. Some adolescents and their parents misinterpret obesity prevention messages and begin eliminating foods they consider to be “bad” or “unhealthy.”3. US Food and Drug Administration–mandated nutrition facts on food labels list percent daily values based on a 2. Moderately active adolescent girls require approximately 2. Teenagers who are athletes require even higher caloric intakes. Strict adherence to a 2. Adolescents who are overweight may adopt disordered eating behaviors while attempting to lose weight. 29 1500 calorie diet plans you can use to lose weight and/or gain muscle depending on your weight and height. These 1500 calorie diet meal plans work. Amber January 1, 2013. I just made the suggestion that a ketogenic diet might plausibly enhance muscular growth as well as recovery (http://www.ketotic.org/2012/12. In cross- sectional studies, adolescents who are overweight have been shown to engage in self- induced vomiting or laxative use more frequently than their normal- weight peers. Some adolescents who were overweight or obese previously can go on to develop a full ED. In 1 study in adolescents seeking treatment of an ED, 3. Initial attempts to lose weight by eating in a healthy manner may progress to severe dietary restriction, skipping of meals, prolonged periods of starvation, or the use of self- induced vomiting, diet pills, or laxatives. Initial attempts to increase physical activity may progress to compulsive and excessive exercise, even to the point at which the teenager awakens at night to exercise or continues excess exercise despite injury. EDs that develop in the context of previous obesity can present with challenges that delay treatment of the ED. At first, weight loss is praised and reinforced by family members, friends, and health care providers, but ongoing excessive preoccupation with weight loss can lead to social isolation, irritability, difficulty concentrating, profound fear of gaining the lost weight back, and body image distortion. If the pediatrician only focuses on weight loss without identifying the associated concerning symptoms and signs, an underlying ED may be missed. Evidence- Based Management Strategies Associated With Both Obesity and EDs in Teenagers. Cross- sectional and longitudinal observational studies have identified the following certain behaviors associated with both obesity and EDs in adolescents: Dieting. Dieting, defined as caloric restriction with the goal of weight loss, is a risk factor for both obesity and EDs. In a large prospective cohort study in 9- to 1. An Introduction to the Leangains Diet and Workout Plan*Major Update 3- 3. The original post has been drastically reworked and now redirects here. In the last five or so years, the branded moniker has grown from relative obscurity into something that’s become quite popular. This post is an introductory primer to Leangains written for beginners – for those who know little to nothing about it, but are interested in learning about it and deciding if it’s something worth trying. I’ll also share my personal opinion on things where it’s pertinent, insofar as the discussion relates to the straightforward bare effective minimum modus operandi of this blog. I’ve used Leangains myself and achieved great success with it, and Martin Berkhan is one of the few people in the industry whom I publicly endorse. Clickable Table of Contents by Section. Preliminary Section: My 1 Year Leangains Results – A Fat Loss Cut With Before and After Pictures. The initial burning question is, obviously, does Leangains actually work? And of course that’s fair to ask – there are too many branded health and fitness programs out there that are bogus. The answer is yes, it does. You can see some of Martin’s client results here. Leangains was also my program of choice for fixing the fat problem I had. I don’t use the program anymore, but it certainly did work. I’ll let my progress pictures speak for themselves: The extended answer to the question, with a caveat, though, is that yes, Leangains does work, but that no, it’s not magic. At its core, like every other effective body composition improvement program out there (lose fat, gain muscle), Leangains works because it utilizes the fundamentals. If you’re hoping to have found an underground black book program that exceptionally enhances fat loss and/or muscle gain. Eating every 2- 3 hours and always being in a “fed” state was purportedly necessary to maximize metabolic rate, fat loss, and/or muscle gain. But, the major practical downside of the traditional bodybuilding style of dieting is that, one, it’s totally incongruent with convention, and two, it’s a rigid pain in the ass to adhere to, for many reasons. Martin’s negative experience with these issues was significant enough to compel him to question the dogma and eventually go on to create Leangains. The constant meal preparing, the obsessiveness about eating the perfect meals at the right time, and the way I sometimes made excuses not to participate in social gatherings in order to meet my calorie and macronutrient goals for the day. I’m sure some of the people reading this can relate. I wanted to stop this pattern cold turkey, so I started to question the need for regular feedings and the way it was constantly being pushed as the most optimal way to eat for physique conscious people. What’s more, and not mentioned therein, is that eating small/frequent meals like a bird and being halfway hungry all day long sucks for the big eaters out there like myself. Martin is one of the few people who can rightfully call himself a fitness industry disruptor because he, along with a few other notable individuals, scrutinized the actual pertinent science and showed that the restrictive small/frequent meal schedule, one of the most ironclad tenets in health and fitness culture, is totally unnecessary. You don’t need to eat breakfast first thing when you wake up. You don’t need to eat every three hours to stoke the metabolic fire and prevent “starvation mode.”You don’t need to dose protein every 2 hours or else face muscle wasting catabolic mayhem. You can eat big meals at night with a lot of carbs and still lose fat. Point Being – All in all, as long as your overall calories, nutrition, and training are on point over the long run, fat loss, muscle gain, and body composition improvement can and will work.* Further Reading: The Leangains methodology rejects the small/frequent meal ideology and concurrently utilizes a burgeoning style of dieting called intermittent fasting, which introduces a massive and much needed boon of dietary flexibility to the overly restrictive traditional bodybuilder’s diet. The reason Martin is a disruptor is that he was primarily responsible for spearheading intermittent fasting into bodybuilding culture. Section 2: What is Intermittent Fasting, Exactly? Intermittent Fasting (IF) has become a somewhat loose informal term to describe various styles of fasting. The basic idea is that, in contrast to the traditional bodybuilding style of eating every 2- 3 hours, you fast and abstain from consuming calories for extended periods of time, usually anywhere from 1. It’s possible to fast for longer, but probably not ideal – I’ve never seen a program (in fitness at least) that calls for a fast longer than 3. Leangains uses a daily fast of around 1. It’s not technically intermittent in the literal sense of the word’s definition. An alternatively popular IF regimen is the Eat Stop Eat program by Brad Pilon, which uses one or two fasts during the week that last 2. Further Reading: Here’s the key: By utilizing fasting strategically, it’s orders of magnitude easier to fit a bodybuilding diet into real day to day life – for many, it can make the difference between sustainable success and unsustainable failure that’s inevitable. The overall point of Leangains is that one should utilize this flexibility, because, as it turns out, the small frequent meal schedule isn’t inherently advantageous or at all necessary. Section 3: An Overview How Leangains Works. Leangains is a bodybuilding program. The purpose is body composition improvement – lose fat, gain muscle, and improve lean mass to fat mass ratio. Besides the use of intermittent fasting, Leangains is not actually much different than a regular run of the mill bodybuilding program: Primary training focus on lifting weights, done 3 (or so) times per week. Eating a diet with overall calorie and macronutrient (fat/protein/carb) targets, depending on whether your priority is fat loss or muscle gain. Cardio is done sparingly, and is secondary to the weight lifting. A daily fast of 1. Section 4: A Summary of The Leangains Diet Plan and Basic Leangains Macros. The Leangains diet is fairly similar to your standard carbohydrate cycling bodybuilding diet. There are no hard food restrictions – you can eat whatever you like, provided you hit your daily calorie and macronutrient targets, which is in fact the only hard restriction. Here are the distinguishing traits of a Leangains diet and macro ratios for fat loss (cutting) specifically: Eat (around) 3. Eat (around) maintenance calories on training days. Significantly higher carb, and lower fat on training days. Significantly lower carb, higher(ish) fat on off days. High protein intake on all days, to the tune of 1. For example, here were my calorie and macro targets for the first 8 months of my long cut: Training Days – 2. Off Days – 1. 50. It’s essentially a rotating cut/refeed cycle that lines up with your training. If you’re bulking, not much changes except that you increase your calories across the board. For me, those macros might look something like: Training Days – 2. Off Days – 2. 40. There have been a lot of wild claims regarding intermittent fasting from those riding the faddish coattails, but understand that intermittent fasting doesn’t confer any magic – it merely makes adhering to one’s calorie and macro targets easier to do, both from a standpoint of hunger and of practicality. The reason Leangains works is the same reason any effective bodybuilding program works – you hit the appropriate calorie and macro targets, and you train. Understand: If you want to lose fat, you have to create a running calorie deficit, no matter what, and there’s little to nothing else beyond that which you can do to exceptionally expedite fat loss. That’s the unsexy truth.* Further Reading: Section 5: A Summary of The Leangains Workout Plan. Though Martin doesn’t outline an explicit protocol on his site – those are reserved for his private clients on a case by case basis presumably – he does offer rough guidelines: Minimalist focus on the compound and power lifts: squats, deadlift, bench press, shoulder press, pulls/chins, and other accessories as needed. Low rep and heavy weight ranges. Reverse pyramid for 2- 3 sets – 1st set to near failure, 2nd set is slightly lighter and also to near failure, ect. Default recommendation is three 4. Here is my program that I used for around 8 months: Day 1 (lift: sets x reps)Day 2. Day 3. Squats: 2 x 5- 7. Inc DB Press: 2 x 5- 7. Deadlifts: 2 x 3- 5. Bench Press: 2 x 5- 7. Rows: 2 x 5- 7 Shoulder Press: 2 x 5- 7. Curls: 2 x 5- 7. Weighted Dips: 2 x 5- 7 Weighted Chin Ups: 2 x 5- 7(Optional) Box Jumps/Cleans: 2 x 5- 7. Here is another 3 day/week program sourced from an actual former client of Berkhan’s who did an “ask me anything” thread on Reddit. Day 1 (lift: sets x rep range)Day 2 (lift: sets x rep range)Day 3 (lift: sets x rep range)Deadlift: 2 x 3- 5. Bench Press: 2 x 6- 8. Squats: 2 x 6- 8. Shoulder Press: 2 x 6- 8. Incline DB Press: 2 x 6- 8. Hamstring Curls: 2 x 6- 8. Weighted Chin Ups: 2 x 4- 6. Barbell Curls: 2 x 6- 8. Leg Extensions: 2 x 6- 8. Rows: 2 x 6- 8. Tricep Extentions: 2 x 6- 8. Calve Raises: 1 x 1. Close Grip Chins: 1 x 6- 1. Leangains training is, essentially, heavy power lifting oriented programming. Section 6: Putting It Together – The Leangains Schedule. The only significant decision, really, is whether or not you want to train fasted. Practically speaking, it will most likely depend on your personal preferences and schedule. I personally like to break the fast with a small meal before I train, but I’ve trained fasted plenty of times and have felt perfectly fine. Martin recommends BCAA supplementation if you do train fasted. Section 7: Is Leangains Right for You? Though Martin is inarguably an innovator and a disruptor in the world of health and fitness – the small frequent meal myth seriously needs to die already – Leangains, in all honesty, is nothing remarkable in and of itself.
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