Category Archives: Think Before You Eat

Healthy Road Trip Food Hacks

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BRING THESE 30 HEALTHY SNACKS ON YOUR NEXT ROAD TRIP

As tempting as it may be to grab that Snickers bar when you stop to fill up on gas for your road trip, you will definitely regret that decision.

Not only does a Snickers bar have absolutely no nutritional value to help your body get what it needs, it will actually put harmful chemicals in your body such as high fructose corn syrup.

By making sure that you pack good, healthy snacks for your road trip, you’ll find that you won’t be tempted to grab that Snickers bar because you know something better is waiting for you in your car.

Here are our top picks for healthy road trip snacks.

1. BEEF JERKY

This road trip snack is packed full of protein, which is one of the best ways to satisfy your hunger.

However, don’t opt for jerky from the gas station that comes loaded with preservatives, and whose sodium levels are off the charts.

Instead, pick up an organic, grass-fed one from your local natural foods store.

2. POPCORN

Popcorn is a great source of fiber and complex carbs that will help your body stay regular, and provide you with energy while on the road.

Make sure you’re not getting the microwave popcorn that is filled with chemicals. Instead, grab one from the natural foods store that has ingredients of just corn, salt, and oil.

Even better yet, pop some on the stove at home using olive oil or butter and just salt. That way, you know exactly what you’re getting.

3. HARD-BOILED EGGS

These little eggs are not only easy to prepare, they are easy to store, and easy to eat on the road. They’re fairly mess-free, and are packed full of protein that your body will need while on the road.

For some extra crunch and the perks of some quality complex carbs, add some whole wheat crackers to your egg snack for the perfect pick-me-up.

4. PROTEIN BARS

Be wise with your choice of protein bars.

There are countless protein bars out there that are full of nothing but sugar and crazy additives and preservatives that you’ve never heard of.

Instead, look for a protein bar full of natural ingredients that will give you the nutrients your body needs and wants, without the sugar crash.

5. STRING CHEESE

You’re never too old to eat string cheese, especially when you know the nutritional benefits it provides.

Pair your string cheese with apple slices, and you’ll have a snack that perfectly covers healthy fat, good protein, and complex carbs.

With this trio of nutrients, you won’t be hungry again for a while, and you’ll also feel your energy levels increase.

6. CARROTS

Though carrots do have fiber in them and other great nutritional value, one of the reasons we suggest this as a road trip snack is because oftentimes when on the road, you find yourself wanting to eat simply because you’re bored.

So, rather than fill that boredom with unhealthy snacks, munch on some carrots that will take you a while to eat, and will keep you busy without making a mess.

7. GRAPES

Similar to carrots, grapes are a great option for when you’re bored and want to eat something on the road.

Healthy, clean, and easy to eat, grapes will help stave off the boredom. Just don’t go overboard with the grapes — they do have a lot of sugar in them.

8. HUMMUS AND CELERY

Hummus is another great protein-packed snack that will help keep your belly full and happy.

In addition, hummus is full of B vitamins.

And celery is the perfect dipping stick. Low in calories, but high in water content, your body will love this hummus-celery combo.

9. GREEK YOGURT

Protein all the way with Greek yogurt. This little snack is full of it, and will help keep you full until your next meal.

Top your Greek yogurt with some nuts or fruit for some added fiber and energy.

10. PB SANDWICH (SKIP THE J)

Though we love jelly, it usually doesn’t offer up anything but loads of added sugar.

Instead, grab for quality peanut butter (be sure to check your ingredients and say “no” to peanut butter with sugar added to it) for a healthy dose of protein and fat.

Slather that peanut butter on some whole wheat bread, and you’ve covered your complex carbs, your protein, and your fat.

If you’re feeling extra hungry, grab a banana, slice it up, and throw it in between the bread and have yourself a PB&B.

11. PISTACHIOS

The protein from these nuts is plant-based, and they’re also packed full of unsaturated fats and fiber.

Not to mention, they’re much lower in terms of calories than other nuts. Pistachios weigh in at just 4 calories per nut, while Brazil nuts are 33 calories each.

12. WALNUTS

Pistachios aren’t the only great nuts on the block — walnuts are great for their own reasons.

They have the highest amount of plant-based omega-3 fatty acids when compared with all other nuts, which will help you feel full for a longer amount of time.

13. BAKED CHICKPEAS

These snacks are easy to make at home, and will give you great fiber without having to stuff yourself full of a bag of chips.

Simply drain and dry your chickpeas, then toss them with olive oil. Season with salt and other spices of your choosing and bake for 30-40 minutes at 450F.

Suggestions here

What is the Ketogenic Diet?

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By Barbara Gordon, RDN, LD

Published May 15, 2019

What is the Ketogenic Diet?

Dzevoniia/iStock/Getty Images Plus/Getty Images

It’s all the rage. The internet is filled with stories of how everyone from movie stars to ordinary people have shed stubborn pounds with the ketogenic diet. Some suggest that this eating pattern also may be helpful for managing diabetes and warding off Alzheimer’s disease. So, is it a miracle diet or just the latest fad?

How the Keto Diet Works

The ketogenic diet is a high fat, moderate protein, low carbohydrate eating pattern, which differs from general, healthful eating recommendations. Many nutrient-rich foods are sources of carbohydrates, including fruits, vegetables, whole grains, milk and yogurt. On a keto diet, carbs from all sources are severely restricted. With the goal of keeping carbs below 50 grams per day, keto dieters often consume no breads, grains or cereals. And, even fruits and vegetables are limited because they, too, contain carbs. For most people, the keto diet requires making big shifts in how they usually eat.

Why does the Keto diet restrict carbs?

Carbs are the main source of energy for our body. Without enough carbs for energy, the body breaks down fat into ketones. The ketones then become the primary source of fuel for the body. Ketones provide energy for the heart, kidneys and other muscles. The body also uses ketones as an alternative energy source for the brain. Hence, the name for this eating pattern.

For our bodies, a ketogenic diet is actually a partial fast. During a total fast or starvation state, the body has no source of energy. Thus, it breaks down lean muscle mass for fuel. With the keto diet, the ketones provide an alternative source of energy. Unlike a full fast, the keto diet helps to maintain lean muscle mass.

Is the Keto Diet Safe?

This eating pattern is not recommended for individuals with:

  • Pancreatic disease
  • Liver conditions
  • Thyroid problems
  • Eating disorders or a history of eating disorders
  • Gallbladder disease or those who have had their gallbladders removed

Plus, there are both short-term and long-term health risks for all people associated with the keto diet. Short term health risks include flu-like symptoms. For example, upset stomach, headache, fatigue and dizzy spells. This is called the “keto flu.” Some people also report trouble sleeping.  Cutting back on high-fiber vegetables, fruits and whole grains also can increase risk for constipation. Often keto dieters must take a fiber supplement to help stay regular, but this should be discussed with a health care provider.

Long term health risks of the keto diet include kidney stones, liver disease and deficiencies of vitamins and minerals. To limit carbs, many nutrient-rich vegetables and fruits are cut out. Thus, intakes of vitamin A, C, K and folate usually are low.

The high fat nature of the keto diet is very controversial. A considerable body of research has shown that diets high in saturated fat may increase the risk for heart disease and other chronic health problems. The risk that keto dieters might be taking with regards to their long-term cardiovascular health has not been fully studied.

What the Science Tell Us About the Keto Diet

The keto diet has been used to help manage epilepsy, a disorder characterized by seizures, for more than 100 years. More recent studies are evaluating the keto diet as an alternative dietary treatment for obesity and diabetes. Research findings on the benefits of the keto diet for these health conditions are extremely limited. Studies on effectiveness of the keto diet were conducted with small groups of people. And, most of the research about Alzheimer’s disease relies on research done on lab animals. To fully assess the safety of this eating pattern, more research is needed. Plus, studies must be done on the long-term health effects of the keto diet.

Body mass index and individual metabolic rates impact how quickly different individuals produce ketones. This means that on the keto diet, some people lose weight more slowly than others — even if they are following the same exact keto diet plan. For this group of people, the keto diet can be frustrating and may impact their motivation for making healthy dietary changes. Plus, many people are not able to stick with the keto diet and gain back the weight after returning to their previous pattern of eating.

The Bottom Line

The ketogenic diet is quite restrictive. Research supports this eating pattern for epilepsy when managed along with a health care team, since its treatment can be very complex. However, with regards to the keto diet as a tool for weight loss and other health benefits, the jury is still out.

 

Avoid Romaine Lettuce: CDC Warning

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Based on new information, CDC is advising that consumers not eat and retailers not sell any romaine lettuce harvested from the Salinas, California growing region.

  • Most romaine lettuce products are labeled with a harvest location showing where they were grown.
  • This advice includes all types of romaine lettuce harvested from Salinas, California such as whole heads of romaine, hearts of romaine, and packages of pre-cut lettuce and salad mixes which contain romaine, including baby romaine, spring mix, and Caesar salad.
  • If you have romaine lettuce at home:
    • Look for a label showing where the romaine lettuce was grown. It may be printed on the package or on a sticker.
    • If the label says “Salinas” (whether alone or with the name of another location), don’t eat it, and throw it away.
    • If it isn’t labeled with a growing region, don’t eat it, and throw it away.
    • If you don’t know if the lettuce is romaine or whether a salad mix contains romaine, don’t eat it, and throw it away.
    • Wash and sanitize drawers or shelves in refrigerators where romaine lettuce was stored.
  • If you are buying romaine lettuce at a store:
    • Look for a label showing where the romaine lettuce was grown. It may be printed on the package or on a sticker.
    • If the label says “Salinas” (whether alone or with the name of another location), don’t buy it.
    • If it isn’t labeled with a growing region, don’t buy it.
    • The recalled salad products have “Use By” dates ranging from October 29, 2019, to November 1, 2019.
    • The recalled products have establishment number “EST. 18502B” inside the USDA mark of inspection.

www.cdc.gov/ecoli/2019/o157h7-11-19/index.html

Ketogenic Diet: Is the ultimate low-carb diet good for you?

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Recently, many of my patients have been asking about a ketogenic diet. Is a ketogenic diet safe? Would you recommend it? Despite the recent hype, a ketogenic diet is not something new. In medicine, we have been using it for almost 100 years to treat drug-resistant epilepsy, especially in children. In the 1970s, Dr. Atkins popularized his very-low-carbohydrate diet for weight loss that began with a very strict two-week ketogenic phase. Over the years, other fad diets incorporated a similar approach for weight loss.

What is a ketogenic (keto) diet?

In essence, it is a diet that causes the body to release ketones into the bloodstream. Most cells prefer to use blood sugar, which comes from carbohydrates, as the body’s main source of energy. In the absence of circulating blood sugar from food, we start breaking down stored fat into molecules called ketone bodies (the process is called ketosis). Once you reach ketosis, most cells will use ketone bodies to generate energy until we start eating carbohydrates again. The shift, from using circulating glucose to breaking down stored fat as a source of energy, usually happens over two to four days of eating fewer than 20 to 50 grams of carbohydrates per day. Keep in mind that this is a highly individualized process, and some people need a more restricted diet to start producing enough ketones.

Because it lacks carbohydrates, a ketogenic diet is rich in proteins and fats. It typically includes plenty of meats, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables. Because it is so restrictive, it is really hard to follow over the long run. Carbohydrates normally account for at least 50% of the typical American diet. One of the main criticisms of this diet is that many people tend to eat too much protein and poor-quality fats from processed foods, with very few fruits and vegetables. Patients with kidney disease need to be cautious because this diet could worsen their condition. Additionally, some patients may feel a little tired in the beginning, while some may have bad breath, nausea, vomiting, constipation, and sleep problems.

Is a ketogenic diet healthy?

We have solid evidence showing that a ketogenic diet reduces seizures in children, sometimes as effectively as medication. Because of these neuroprotective effects, questions have been raised about the possible benefits for other brain disorders such as Parkinson’s, Alzheimer’s, multiple sclerosis, sleep disorders, autism, and even brain cancer. However, there are no human studies to support recommending ketosis to treat these conditions.

Weight loss is the primary reason my patients use the ketogenic diet. Previous research shows good evidence of a faster weight loss when patients go on a ketogenic or very low carbohydrate diet compared to participants on a more traditional low-fat diet, or even a Mediterranean diet. However, that difference in weight loss seems to disappear over time.

A ketogenic diet also has been shown to improve blood sugar control for patients with type 2 diabetes, at least in the short term. There is even more controversy when we consider the effect on cholesterol levels. A few studies show some patients have increase in cholesterol levels in the beginning, only to see cholesterol fall a few months later. However, there is no long-term research analyzing its effects over time on diabetes and high cholesterol.

Key takeaways from a ketogenic diet review?

A ketogenic diet could be an interesting alternative to treat certain conditions, and may accelerate weight loss. But it is hard to follow and it can be heavy on red meat and other fatty, processed, and salty foods that are notoriously unhealthy. We also do not know much about its long-term effects, probably because it’s so hard to stick with that people can’t eat this way for a long time. It is also important to remember that “yo-yo diets” that lead to rapid weight loss fluctuation are associated with increased mortality. Instead of engaging in the next popular diet that would last only a few weeks to months (for most people that includes a ketogenic diet), try to embrace change that is sustainable over the long term. A balanced, unprocessed diet, rich in very colorful fruits and vegetables, lean meats, fish, whole grains, nuts, seeds, olive oil, and lots of water seems to have the best evidence for a long, healthier, vibrant life.

www.health.harvard.edu/blog/ketogenic-diet-is-the-ultimate-low-carb-diet-good-for-you-2017072712089

Intermittent Fasting – A Surprising Update

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Intermittent fasting

There’s a ton of incredibly promising intermittent fasting (IF) research done on fat rats. They lose weight, their blood pressure, cholesterol, and blood sugars improve… but they’re rats. Studies in humans, almost across the board, have shown that IF is safe and incredibly effective, but really no more effective than any other diet. In addition, many people find it difficult to fast.

But a growing body of research suggests that the timing of the fast is key, and can make IF a more realistic, sustainable, and effective approach for weight loss, as well as for diabetes prevention.

The backstory on intermittent fasting

IF as a weight loss approach has been around in various forms for ages, but was highly popularized in 2012 by BBC broadcast journalist Dr. Michael Mosley’s TV documentary Eat Fast, Live Longer and book The Fast Diet, followed by journalist Kate Harrison’s book The 5:2 Diet based on her own experience, and subsequently by Dr. Jason Fung’s 2016 bestseller The Obesity Code. IF generated a steady positive buzz as anecdotes of its effectiveness proliferated.

As a lifestyle-leaning research doctor, I needed to understand the science. The Obesity Codeseemed the most evidence-based summary resource, and I loved it. Fung successfully combines plenty of research, his clinical experience, and sensible nutrition advice, and also addresses the socioeconomic forces conspiring to make us fat. He is very clear that we should eat more fruits and veggies, fiber, healthy protein, and fats, and avoid sugar, refined grains, processed foods, and for God’s sake, stop snacking. Check, check, check, I agree. The only part that was still questionable in my mind was the intermittent fasting part.

Intermittent fasting can help weight loss

IF makes intuitive sense. The food we eat is broken down by enzymes in our gut and eventually ends up as molecules in our bloodstream. Carbohydrates, particularly sugars and refined grains (think white flours and rice), are quickly broken down into sugar, which our cells use for energy. If our cells don’t use it all, we store it in our fat cells as, well, fat. But sugar can only enter our cells with insulin, a hormone made in the pancreas. Insulin brings sugar into the fat cells and keeps it there.

Between meals, as long as we don’t snack, our insulin levels will go down and our fat cells can then release their stored sugar, to be used as energy. We lose weight if we let our insulin levels go down. The entire idea of IF is to allow the insulin levels to go down far enough and for long enough that we burn off our fat.

Intermittent fasting can be hard… but maybe it doesn’t have to be

Initial human studies that compared fasting every other day to eating less every day showed that both worked about equally for weight loss, though people struggled with the fasting days. So I had written off IF as no better or worse than simply eating less, only far more uncomfortable. My advice was to just stick with the sensible, plant-based, Mediterranean-style diet.

New research is suggesting that not all IF approaches are the same, and some are actually very reasonable, effective, and sustainable, especially when combined with a nutritious plant-based diet. So I’m prepared to take my lumps on this one (and even revise my prior post).

We have evolved to be in sync with the day/night cycle, i.e., a circadian rhythm. Our metabolism has adapted to daytime food, nighttime sleep. Nighttime eating is well associated with a higher risk of obesity, as well as diabetes.

Based on this, researchers from the University of Alabama conducted a study with a small group of obese men with prediabetes. They compared a form of intermittent fasting called “early time-restricted feeding,” where all meals were fit into an early eight-hour period of the day (7 am to 3 pm), or spread out over 12 hours (between 7 am and 7 pm). Both groups maintained their weight (did not gain or lose) but after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite. They weren’t starving.

Just changing the timing of meals, by eating earlier in the day and extending the overnight fast, significantly benefited metabolism even in people who didn’t lose a single pound.

So is this as good as it sounds?

I was very curious about this, so I asked the opinion of metabolic expert Dr. Deborah Wexler, Director of the Massachusetts General Hospital Diabetes Center and associate professor at Harvard Medical School. Here is what she told me. “There is evidence to suggest that the circadian rhythm fasting approach, where meals are restricted to an eight to 10-hour period of the daytime, is effective,” she confirmed, though generally she recommends that people “use an eating approach that works for them and is sustainable to them.”

So here’s the deal. There is some good scientific evidence suggesting that circadian rhythm fasting, when combined with a healthy diet and lifestyle, can be a particularly effective approach to weight loss, especially for people at risk for diabetes. (However, people with advanced diabetes or who are on medications for diabetes, people with a history of eating disorders like anorexia and bulimia, and pregnant or breastfeeding women should not attempt intermittent fasting unless under the close supervision of a physician who can monitor them.)

4 ways to use this information for better health

  1. Avoid sugars and refined grains. Instead, eat fruits, vegetables, beans, lentils, whole grains, lean proteins, and healthy fats (a sensible, plant-based, Mediterranean-style diet).
  2. Let your body burn fat between meals. Don’t snack. Be active throughout your day. Build muscle tone.
  3. Consider a simple form of intermittent fasting. Limit the hours of the day when you eat, and for best effect, make it earlier in the day (between 7 am to 3 pm, or even 10 am to 6 pm, but definitely not in the evening before bed).
  4. Avoid snacking or eating at nighttime, all the time.

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

How to Handle a Food Craving

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What happens when your cravings become overwhelming and lead to overindulgence and feelings of guilt? When people follow restrictive diets or completely cut out groups of foods, cravings can become more intense and can lead to a vicious cycle of indulging, overeating and guilt. A balanced eating plan that allows foods you enjoy — even high-fat, high-calorie foods — will be easier to maintain since you aren’t eliminating those foods outright from your life.

If you sometimes crave chocolate, keep some dark chocolate on hand. Eat it mindfully, enjoy the experience and put it away when you’re satisfied. When you always have chocolate on hand, you’re less likely to overeat it.

Here are other tips for handling food cravings.

  • Schedule your snacks. Plan for nutritious snacks to keep your body biologically fed. Keep portable, nutrient-dense snacks in your desk, backpack or car.
  • Take a walk, work on a hobby or call a friend. When an intense craving hits, take a moment to consider what else you might be needing at that moment. Are you actually hungry or are you bored or lonely?
  • Keep a craving journal. Note the time of day your craving appeared, how long it lasted, the food you craved and how you handled the situation.

eatright.org/health/weight-loss/tips-for-weight-loss/how-to-handle-food-cravings

Intermittent Fasting: Surprising Update

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Intermittent fasting
There’s a ton of incredibly promising intermittent fasting (IF) research done on fat rats. They lose weight, their blood pressure, cholesterol, and blood sugars improve… but they’re rats. Studies in humans, almost across the board, have shown that IF is safe and incredibly effective, but really no more effective than any other diet. In addition, many people find it difficult to fast.But a growing body of research suggests that the timing of the fast is key, and can make IF a more realistic, sustainable, and effective approach for weight loss, as well as for diabetes prevention.

The backstory on intermittent fasting

IF as a weight loss approach has been around in various forms for ages, but was highly popularized in 2012 by BBC broadcast journalist Dr. Michael Mosley’s TV documentary Eat Fast, Live Longer and book The Fast Diet, followed by journalist Kate Harrison’s book The 5:2 Diet based on her own experience, and subsequently by Dr. Jason Fung’s 2016 bestseller The Obesity Code. IF generated a steady positive buzz as anecdotes of its effectiveness proliferated.

As a lifestyle-leaning research doctor, I needed to understand the science. The Obesity Codeseemed the most evidence-based summary resource, and I loved it. Fung successfully combines plenty of research, his clinical experience, and sensible nutrition advice, and also addresses the socioeconomic forces conspiring to make us fat. He is very clear that we should eat more fruits and veggies, fiber, healthy protein, and fats, and avoid sugar, refined grains, processed foods, and for God’s sake, stop snacking. Check, check, check, I agree. The only part that was still questionable in my mind was the intermittent fasting part.

Intermittent fasting can help weight loss

IF makes intuitive sense. The food we eat is broken down by enzymes in our gut and eventually ends up as molecules in our bloodstream. Carbohydrates, particularly sugars and refined grains (think white flours and rice), are quickly broken down into sugar, which our cells use for energy. If our cells don’t use it all, we store it in our fat cells as, well, fat. But sugar can only enter our cells with insulin, a hormone made in the pancreas. Insulin brings sugar into the fat cells and keeps it there.

Between meals, as long as we don’t snack, our insulin levels will go down and our fat cells can then release their stored sugar, to be used as energy. We lose weight if we let our insulin levels go down. The entire idea of IF is to allow the insulin levels to go down far enough and for long enough that we burn off our fat.

Intermittent fasting can be hard… but maybe it doesn’t have to be

Initial human studies that compared fasting every other day to eating less every day showed that both worked about equally for weight loss, though people struggled with the fasting days. So I had written off IF as no better or worse than simply eating less, only far more uncomfortable. My advice was to just stick with the sensible, plant-based, Mediterranean-style diet.

New research is suggesting that not all IF approaches are the same, and some are actually very reasonable, effective, and sustainable, especially when combined with a nutritious plant-based diet. So I’m prepared to take my lumps on this one (and even revise my prior post).

We have evolved to be in sync with the day/night cycle, i.e., a circadian rhythm. Our metabolism has adapted to daytime food, nighttime sleep. Nighttime eating is well associated with a higher risk of obesity, as well as diabetes.

Based on this, researchers from the University of Alabama conducted a study with a small group of obese men with prediabetes. They compared a form of intermittent fasting called “early time-restricted feeding,” where all meals were fit into an early eight-hour period of the day (7 am to 3 pm), or spread out over 12 hours (between 7 am and 7 pm). Both groups maintained their weight (did not gain or lose) but after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite. They weren’t starving.

Just changing the timing of meals, by eating earlier in the day and extending the overnight fast, significantly benefited metabolism even in people who didn’t lose a single pound.

So is this as good as it sounds?

I was very curious about this, so I asked the opinion of metabolic expert Dr. Deborah Wexler, Director of the Massachusetts General Hospital Diabetes Center and associate professor at Harvard Medical School. Here is what she told me. “There is evidence to suggest that the circadian rhythm fasting approach, where meals are restricted to an eight to 10-hour period of the daytime, is effective,” she confirmed, though generally she recommends that people “use an eating approach that works for them and is sustainable to them.”

So here’s the deal. There is some good scientific evidence suggesting that circadian rhythm fasting, when combined with a healthy diet and lifestyle, can be a particularly effective approach to weight loss, especially for people at risk for diabetes. (However, people with advanced diabetes or who are on medications for diabetes, people with a history of eating disorders like anorexia and bulimia, and pregnant or breastfeeding women should not attempt intermittent fasting unless under the close supervision of a physician who can monitor them.)

4 ways to use this information for better health

  1. Avoid sugars and refined grains. Instead, eat fruits, vegetables, beans, lentils, whole grains, lean proteins, and healthy fats (a sensible, plant-based, Mediterranean-style diet).
  2. Let your body burn fat between meals. Don’t snack. Be active throughout your day. Build muscle tone.
  3. Consider a simple form of intermittent fasting. Limit the hours of the day when you eat, and for best effect, make it earlier in the day (between 7 am to 3 pm, or even 10 am to 6 pm, but definitely not in the evening before bed).
  4. Avoid snacking or eating at nighttime, all the time.

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

How Much Water Do You Need?

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How can you know if you’re getting enough water to keep your metabolism cranking at peak efficiency and your digestive system functioning? The formula used to be “one size fits all” — eight 8-ounce glasses of water a day. But that’s changed, experts say.

Fluid Pouring in Pint Glass

How can you build more water consumption into your day? Try these tips:

  • Carry an insulated sports bottle with you and fill it up periodically.
  • Keep a glass of water on your desk at work.
  • Keep another glass next to your bed. Many of us wake up dehydrated first thing in the morning.
  • Switch one glass of soda or cup of coffee for a glass of water.
  • Drink small amounts of water throughout the day. Six glasses all at once isn’t good for you!

http://webmd.com/diet/features/water-for-weight-loss-diet#3