The Great Weight Debate: Get the Facts and Choose the Diet That's Right For You by Amy Newman Shapiro

 

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Book Details:

Book Title:  The Great Weight Debate: Get the Facts and Choose the Diet That's Right for You by Amy Newman Shapiro
Category:  Adult Non-Fiction, 188 pages
Genre: Self-help, Health and Fitness
Publisher:  Snewman Media
Release date:  January 2021
Content Rating:  G

 

Book Description:
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The Great Weight Debate helps you evaluate which diet will work for you and which can hurt you. It is your essential, trusted resource to sift through the minefield of recommendations and misinformation when choosing the best diet for weight loss success. The Great Weight Debate summarizes many popular weight loss plans and explains the principles and research behind each diet. It also highlights the factors that may or may not make the diet a healthy choice for you. It explains why and how to choose a diet that takes into account your food preferences and meets the needs of your lifestyle, schedule, and food availability. It will help you discover and understand the rules, food restrictions, and health risks of each diet. In addition, read up on the new trends, the latest buzz, and the results of the most up-to-date research science has to offer. So...Whether you choose Paleo, low carbohydrate, intermittent fasting, Whole30, or Mediterranean, do it with realistic expectations and do it smartly. Find weight loss success with The Great Weight Debate.

 

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Is Intermittent Fasting for You?

By Amy Newman Shapiro

Search the internet and you will find over thirty-five million results for Intermittent Fasting. That is a lot of information to process from both reliable and questionable sources. For weight loss success, here is what you need to know before choosing Intermittent Fasting (IF) as the best diet plan for you.

There are several patterns of eating, all referred to as intermittent fasting. With Alternate Day Fasting, calories are limited to 500 every other day and you are allowed to eat whatever you want on the other days, often for a total of 1500-2000 calories. The 5:2 diet is similar but you can choose any 2 non-consecutive days to restrict calories to 500 for the day.

Time restricted fasting, the most popular pattern, reduces the hours of the day when food is allowed. You have all meals and snacks within the same 6-12 hours of the day and abstain from all food the remaining 12-18 hours with no specification of how many calories to eat. Eliminating even a few hours from a typical eating pattern can trigger fat loss.

There is evidence that if you follow IF, you can lose more weight than on a continuous calorie restricted diet plan-But successful weight loss may be dependent on curbing your calories and not eating whatever you want when you do eat. Also, researchers determined that more body fat was lost on an IF diet, however, at the end of 6 and 12 months, weight loss was similar to following a continuous calorie restricted diet, showing the more effective diet is the one you can stick with.

Time restricted fasting is effective because:

-a fasting period more than 12 hours daily helps the body use up stored fat for energy, leading to sustainable weight loss

-it may break the habit of snacking when you aren’t hungry

-it is easily paired with other diets because it is a meal pattern not a diet prescription (i.e. Mediterranean Diet, Paleo Diet, WW)

Timed eating that matches our natural circadian rhythm leads to the greatest, sustainable weight loss. Humans have an internal biological clock, a natural 24-hour cycle known as circadian rhythm. Digestive enzymes, hormones and metabolism are all higher early in the day coinciding with the time we are the most active. Consuming meals within an 8-hour window, and the earlier the better, reduces the need to snack between meals, and eliminates high calorie eating at night when physical activity and calorie needs are low.

IF is a plan you can ease into by adjusting your eating pattern slowly. Start with a 12-hour eating window which is closer to an eating pattern you are accustomed to minus late-night snacking. You can slowly adjust the time of your morning meal or evening meal until you find the fasting hours that work best for you.

Timed fasting does not mean skipping breakfast. In fact, studies have determined we burn more calories after eating a large breakfast compared to a large dinner. Also, breakfast eaters crave fewer sweets, and maintain more weight loss over time.

Eating whatever you want will lessen your chance of success. You will lose more weight by eating vegetables, fruits, lean proteins, and healthy fats. IF may not be a long-term solution for you but it can help you make positive changes to your eating habits and kick-start a healthier eating plan.

Having struggled with my weight for most of my adult years, I am always looking for solutions and potential ways to succeed at weight loss. I can't say that I am an obsessive dieter or yo-yo dieter or even that I try the latest fad diets. "DIET" here includes fads, trends, familiar and popular food plans as well as meal plans and ways of eating that are a lifestyle. Sadly, there are no magic potions, quick fixes and one size (or plan) fits all with guaranteed success. This book does a wonderful job of laying out the main points of each type of diet, as well as the pros and cons. It includes scientific resources for further information on each as well as a summary of What The Experts Say. The information is presented in a clear, factual and easily understood way that can compare one plan against the others. I do have to smile that as much as science has advanced, many of the principles of nutrition and the role of diet eating plans has not changed much since my mother's generation. The author also explains why we regain weight lost and why the body naturally makes it more difficult to continue to lose weight after staying with an eating plan. I found it all to be very interesting and presented in a clear fashion. Will I be taking advice found in this book? Absolutely. Did it help me decide on which eating style to adjust to next? I will be taking much into consideration and rereading various portions of this book several times.

Meet the Author:
 

Amy Shapiro RD, CDN, CPT is a registered dietitian and professional speaker promoting wellness in corporate, clinical and private settings. With degrees in both Psychology and Nutrition, Amy’s focus is on behavior modification and lifestyle management. Additionally, Amy is a personal trainer certified by the American Council on Exercise and a wellness coach. With thirteen years of experience educating and coaching clients and worksite wellness groups to achieve weight loss success, Lose It For the Last Time is Amy’s first book. She is the mother of two grown children and lives with her husband on Long Island New York.

 

Connect with the Author: ​Website ~ Facebook

 

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July 19 – Rockin' Book Reviews – book review / guest post / giveaway
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