Flat Belly Diet

Sassy Water for Good Hydration

https://www.prevention.com/weight-loss/a18925252/flat-belly-diet-sassy-water/

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https://www.livestrong.com/article/273297-what-is-sassy-water-in-the-flat-belly-diet/


Choose Your Mufa

https://books.google.co.in/books?id=vcfut7sz6sEC&pg=PA37#v=onepage&q&f=false


1. Oils

Canola, safflower, sesame, Soybean, walnut, flaxseed, sunflower, oil, peanut


2. Olives
3. Nuts

Sunflower seeds, walnuts, pistachios,

4. Avocados
5. Dark Chocolate

https://books.google.co.in/books?id=i1k2RRSkLswC&pg=PA21#v=onepage&q&f=false


https://www.prevention.com/weight-loss/diets/a20475826/5-minute-flat-belly-meals/

https://books.google.co.in/books/about/Flat_Belly_Diet.html?id=idqRmjOGLocC&redir_esc=y

https://books.google.co.in/books?id=EUfRpxMGA_0C


Prevention 2008 - Flat Belly Issue

https://books.google.co.in/books?id=VscDAAAAMBAJ&pg=PA10#v=onepage&q&f=false

Type 2 Diabetes Can Be Cured and Reversed - The Logic and Practice

Reversing Diabetes: The High 5 Way

Dr. Siddhartha Misra
Educreation Publishing, 20-Dec-2016 - Self-Help - 353 pages


 Learn the details of what goes on inside a diabetic body and how to avoid all complications associated with diabetes, reverse the damage caused by years of neglect, achieve and maintain perfectly normal blood sugar levels without injecting insulin or popping in conventional diabetic medicines for life.

https://books.google.co.in/books?id=JBCsDQAAQBAJ



While extreme,   bariatric  surgeries have proven the point that the metabolic abnormalities that underlie T2D (hyper insulinemia, insulin resistance) can often be fully reversed after a short (weeks) period of intensive treatment with bariatrics.

Similarly fasting can cure Type 2 Diabetes.

4th Article on Type 2 Diabetes by Jason Fung
https://idmprogram.com/fasting-cures-diabetes-t2d-4/

https://idmprogram.com/treatments-that-cure-type-2-diabetes-t2d5


Type 2 Diabetes can be cured.
Saying otherwise is a big lie.
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Research

Fasting-Mimicking Diet Promotes Ngn3-Driven β-Cell Regeneration to Reverse Diabetes
Journal Cell
Volume 168, Issue 5, p775–788.e12, 23 February 2017
http://www.cell.com/cell/fulltext/S0092-8674(17)30130-7


http://www.bbc.com/news/health-39070183


Regarding Fasting by Diabetes Patients

https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/fasting

https://www.everydayhealth.com/type-2-diabetes/living-with/fasting-safely-with-diabetes/



Updated 23 May 2018
First posted 4 February 2018

Oats - Balanced Food - Protein and Fiber - Nutrition Benefits

The most popular form of Oats, Jiwa's 'Instant Oats' are partially cooked during our milling process. Also known as quick oats, they are ideal for making a smooth and creamy porridge, muesli and flapjack biscuits.



Oats - NUTRITION FACTS

per 100gm (appprox values)

Sodium 258 mg
Carbohydrate 68 g
Fat 6g
Protein 13 g
Fibre 10 g

http://jiwa.in/instant-oats.html


So what are the benefits

13 gm protein - Eat 400 gm of oats in a day You get 52 gm of protein. Add 15 gm from half a liter of milk. You get adequate protein.

10 gm fiber. 400 gm of oats in a day mean 40 gm of fiber. Excellent intake of fiber in a day. According to doctors, many are not getting adequate fiber in their diets.

Interesting oats have good amount of fats also. 6 gm. Hence for vegetarians especially, oats is a more balanced food. For diabetics, oats are good as they have fiber and require less insulin.





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https://www.kelloggs.in/en_IN/products/oats-hot-oats.html



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Intermittent Fasting for Weight Loss - Does It Work?

More articles

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3680567/

https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work

https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/intermittent-fasting/

https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156

https://healthblog.uofmhealth.org/wellness-prevention/intermittent-fasting-it-right-for-you

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/intermittent-fasting/faq-20441303

Metabolic Effects of Intermittent Fasting

Annual Review of Nutrition

Vol. 37:371-393 (Volume publication date August 2017)

First published as a Review in Advance on July 17, 2017

https://doi.org/10.1146/annurev-nutr-071816-064634

https://www.annualreviews.org/doi/full/10.1146/annurev-nutr-071816-064634

20.5.2018

It is a feasible  method.

Jason Fung advocates intermittent fasting for effective weight loss.  According to him Calorie Reduction as Primary strategy for weight reduction fails in the long run in majority of persons, as the body's chemically decided or determined weight requirement will bring back the weight to original level. Jason Fung talks of insulin resistance that requires preparation of more insulin by pancreas. This increases insulin in the body compared to a healthy persons and gives rise to more weight. The insulin has to be brought down by increasing insulin sensitivity. Keeping a gap of more than 12 hours between food intake will increase insulin sensitivity.

For permanent weight loss, insulin levels in the body are to be brought down, by fasting for more than 12 hours for many days. This intermittent fasting is the better strategy.

https://betterhumans.coach.me/the-difference-between-fasting-and-caloric-restriction-f93bb44a0534

https://optimisingnutrition.com/tag/jason-fung/

Jason Fung Quotes - Interesting
https://www.goodreads.com/author/quotes/13509421.Jason_Fung

Good information - Q & A on Intermittent Fasting - Jason Fung
https://www.dietdoctor.com/intermittent-fasting/questions-and-answers

https://www.dietdoctor.com/therapeutic-fasting-dr-jason-fung

Interesting Intensive Diet Management Articles

Hippocrates wrote, “To eat when you are sick, is to feed your illness”.

https://idmprogram.com/fasting-a-history-part-i/

https://idmprogram.com/fasting-physiology-part-ii/

https://idmprogram.com/fasting-and-growth-hormone-physiology-part-3/


Eating more in breakfast and Eating less in Dinner is good for losing weight.
https://idmprogram.com/eat-fast-break-fast/

High Fiber Foods - You have to eat 30 to 40 grams fiber per day

Getting enough fiber  helps in maintaining health.

Hairston’s research shows that people who eat 10 grams of soluble fiber per day -- without any other diet changes -- build up less visceral fat over time than others. That’s as simple as eating two small apples, a cup of green peas, or a half-cup of pinto beans. (Kristen Hairston, MD, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine.)


Apple 2.4 gms per 100 grams

More fiber than apple

1. russell potato

2. Sweet potato

3. chick peas

4. whole grain bread

5. oats  (10.6%)

6. chia seeds

7. Broccoli

8. Pear

9. 5.6 gms in half pomegranate - It also has 20 grams of sugar

10. Pearled barley

11. wheat bran

12. Green peas

13. black berries

14. lentils -

15. raspberries

16. Black beans

17. Acorn squash

18. Navy beans



http://www.eatthis.com/fiber-foods/

Carrots
Beats
Almonds


https://www.healthline.com/nutrition/22-high-fiber-foods#section20


fiber in:

Cooked white rice 100 gm  - 0.4 gm

Brown rice cooked 100 gm - 1.8 gm

Grain 
                % of grain
                that is fiber



barley 17.3%
brown rice 3.5%
buckwheat 10.0%
bulgur wheat 18.3%
corn 7.3%
millet 8.5%
oats 10.6%
rye 15.1%
sorghum 6.3%
spelt wheat 10.7%
wheat 12.2%

https://wholegrainscouncil.org/whole-grains-101/identifying-whole-grain-products/fiber-whole-grains

Healthy ways to get your daily fibre
https://timesofindia.indiatimes.com/life-style/health-fitness/diet/Healthy-ways-to-get-your-daily-fibre/articleshow/5299249.cms

Fiber requirement

https://www.ucsfhealth.org/education/increasing_fiber_intake/

https://www.webmd.com/diet/guide/fiber-how-much-do-you-need#1


Updated 2018 - 20 May,
29 October 2017

About Visceral Fat, Complications Created by it and Its Reduction

Increased visceral fat is an important measure that increases  risk of heart disease, type 2 diabetes and certain cancers. Visceral fat is increasing  dramatically with age. Increased risk of disease may be largely prevented if the age related increase in visceral fat is prevented. Data shows that visceral fat is increasing over 200% in men and 400% in women between the 3rd and 7th decades.



Too little research is available to be able to identify what the optimal exercise program would be for preventing an age related increase in visceral fat. However, an argument can be made for resistance training being included in such a program. As little as 30–40 minutes of high intensity resistance training will help to conserve muscle. Aerobic training also has added benefits, including reduced blood lipids, increased energy expenditure, and improved insulin sensitivity.

Therefore, it can be argued that a combined program of aerobic and resistance training would be valuable for enhancement of fat distribution, decreasing risk of diabetes, heart disease and some cancers, as well as maintaining a high quality of life.

More information

Int J Body Compos Research
Published in final edited form as:
Int J Body Compos Res. 2010 Sep 1; 8(3): 103–108.

Age Related Shift in Visceral Fat
Gary R. Hunter, Barbara A. Gower, and Brandon L. Kane
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4018766/


Updated 20 May 2018, 27 October 2017