How to Stay on a Diet While Traveling

EAT MORE, WEIGH LESS

Reverse dieting is the new eating trend that claims to help you stay lean and trim on a higher calorie intake, so you get out of that ‘always feeling hungry’ trap. Long-term dieting can make your metabolism slow down, meaning you have to eat impossibly little to keep the weight off but, by slowly increasing your calorie intake a little week by week, you get your metabolism going again, eventually getting to a point where you have a permanently higher intake of calories, without significant weight gain.
I think there’s some sense in this approach, particularly for people looking to leave yo-yo dieting behind for good. But it requires dedication and patience – you need to keep a count of your calories and then increase them slowly, by around 100 a week, and accept that this may mean a small increase in weight at first. As your metabolism adapts and recovers, you should settle out at a weight that is the You get to a point where you have higher calories, but without weight gain.’

Polyphenols hot cocoa have been shown to improve attention and memory. .

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Same or only slightly higher than your ideal but stay at this weight much more easily because you are no longer struggling to survive on the bare minimum of calories.
However, to make reverse dieting work, you need to accompany it with weight training, and to make sure the calories you do eat are as healthy as possible (1,8002,000 is probably a fair maximum for most people). Getting plenty of lean proteins from plant and animal sources such as chicken, fish, soya and beans will help, too.
There’s increasing evidence that the flavanols in cocoa may be good for cognitive function, but (sadly) tucking into a bar of chocolate, isn’t likely to reliably deliver sufficient of the active compounds to have benefit.
Instead, I’d advise a good warming cup of old fashioned cocoa – if you buy the right type it’s possible to achieve the therapeutic dose of 200mg cocoa flavanols. Most cocoa is alkalized or ‘dutched’ to reduce its bitterness, but this also reduces flavanols, so what you need to look out for is the paler non-dutched cocoa. For example, Aduna High Flavanol Super Cacao Powder (£14.99 for 275g, hollandandbarrett.com) has 200mg in a rounded tablespoon serving.
Italian researchers testing the effects of cocoa flavanols in 90 healthy seniors found doses at around this level produced significant improvements on tests that measured attention, executive function, and memory.

CAN BREAD CAUSE HEADACHES?

Is there a link between gluten and migraine?
[A Headaches may be part of a large number of symptoms listed as being associated with coeliac disease or gluten sensitivity, but there’s no evidence that gluten sensitivity is an established cause of migraine. In fact, other symptoms, specifically if in the gut, are much more likely to be caused by a problem with gluten. A few studies have looked at the prevalence of headaches in adults with coeliac disease and have shown no clear link. One study did find headaches were more common in coeliac patients compared to controls, but the control group was largely male, and migraine is more common in females. If I were a migraine sufferer, I wouldn’t go out of my way to avoid gluten, but keeping a food/migraine diary might be useful.

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