Hello everyone.
If you are dieting and/or exercising and find you have stopped losing weight, you have come to a weight loss plateau.
If you are dieting without exercise you will probably see weight loss at the early stages of dieting. Significant calorie restriction, however, may work against you. Although the theory is: if you eat less you will lose more weight, it doesn’t exactly turn out that way. It is a little more complicated.
While eating less causes initial weight reduction, it triggers the body’s metabolism to slow down at the same time. Your body has a certain set point that when reached, it will stop losing weight and begin storing and maintaining weight (fat).
Your body is made that way so it can survive as long as possible during periods of little or no food intake. This is when the metabolism slows down significantly and the body goes into conservation mode. Not good for weight loss right? What do you do?
First watch this video and then read the article below that explains how to break a weight loss plateau that is encountered even while exercising regularly.
Video: Crash Diets Slow Metabolism.
Top 5 Exercise Plateau Breakers
Plateau. That dreaded word that you do not want to hear, let alone experience. Especially if you have been diligently exercising in an attempt to get fit or lose weight. We have all experienced a plateau at some time all of a sudden you stop losing weight or you just cant seem to run any faster. When you hit a plateau, dont panic. It doesnt necessarily mean you need to work harder or spend more days at the gym.
Here are five ideas that may help you break through in record time.
Take an Active Rest
If you have hit a plateau, it may be time for an active rest. Take a week off from structured exercise, and instead take leisurely walks, play ball with the kids, or take a yoga class. Active rest rejuvenates the mind and the body and allows for overworked muscles to rest and rebuild. You will return to exercise stronger and ready for new challenges.
Time to Eat
As you increase your fitness level, your bodys metabolism may increase and so will your calorie needs. If you hit a plateau, evaluate how much you are eating. You may need to eat more than you have in the past for your body to continue to increase its fitness level. If you find you are often hungry, this is a clear sign you need to eat more to sustain your exercise program.
Mix it Up
If you do not vary your workout routine your body will eventually run on cruise control, and you will experience a plateau. Try new cardiovascular activities, or use free weights if you always use machines for strength training. Changes in your routine will surprise the body and force it to adapt, bringing you to new levels of fitness.
Different Day, Different Intensity
Varying your activities, or cross-training is important to avoid or break through a plateau. While cross-training the type of activity is often recommended, it is also important to cross-train the intensity of your workouts. Specify different days of the week as low, moderate or high-intensity days. Try interval training work at a low intensity for a couple of minutes and increase to a high intensity for a couple of minutes, and repeat. If you use a heart rate monitor, be sure your average heart rate for your exercise sessions vary from day to day.
Sleep It Off
Be sure you are getting enough sleep. Getting the right amount of sleep for your body will allow time for your muscles to recover from exercise. This will ensure that you can come to your next exercise session with enough energy and at full strength to take on a challenging workout.
If you are still frustrated, find inspiration in the story of Chris Witty, winner of the Gold Medal in 1000 meter speed skating in the 1998 Winter Olympics. A month before she was to compete in the Olympics, she was diagnosed with mononucleosis. Of course she had to cut back on training, and at the time that she should have been preparing to peak for competition. Not only did she win the Gold Medal, which nobody expected, she broke the world record! Imagine what a little rest might do for your workouts!
If you find you still cant break through that plateau, then make the decision to ride it out. Sometimes a plateau is necessary to allow the body to catch up with a new body weight or fitness level. Rest assured your body knows what is best and will break through the plateau at the right time!
About the author:
Gillian Hood-Gabrielson, MS, ACSM is the president of Flexible Fitness, a nationwide coaching practice offering health and fitness solutions for your busy lifestyle including Fitness Coaching by Phone, Intuitive Eating, and monthly motivational seminars. She can be reached at 866-618-8814 or by email at gillian@flexiblefitnessforyou.com. To receive our free report, I Hate Exercise Too! and our newsletter, please visit www.flexiblefitnessforyou.com.
Source:
Weight Loss Articles from http://www.nulife-weightloss.com
Categories: Diet Plan, Diet Program
Monday, December 04, 2006
Saturday, December 02, 2006
Lose Weight Without Leaving Home or Office
Recent studies suggest that fidgeters actually burn more calories than non-fidgeters. People that are always fidgeting even while sitting down – like moving their arms, hands, or constantly changing sitting positions actually burn more calories.
If you are sitting for long periods for example you should try to change positions or simply get up of your seat and move your arms, rotate your shoulders, walk or jog on the spot – whatever is appropriate for your environment.
This is why it’s important to break up your periods of inactivity with physical movements. This article will give you a few ideas on how to add exercise to what normally would be a sedentary environment - whether you are at your home or office.
How To Lose Weight Without Leaving Your Home Or Office
If finding time to work out is tough for you to balance, thenit may be time to adjust some of your common activities.Despite what many people think, you do not have to dedicate hours of your time or copious amounts of space towards your exercise routine. In fact, for many busy people, exercising has become as simple as squeezing in ten-minute sets of sit-ups or 30-minute sessions at a local gym.
No matter where you work or live, here are some tips to help you fit in some extra weight-loss strategies into your daily routine:
1. Squat often. Many people spend a solid 2-3 minutes twice aday brushing their teeth. As they brush, they stand still in front of the mirror. If you added a few lunges or squats to that routine, then you would spend a solid 4-6 minutes a day working out those important thigh muscles. The thigh muscles are one of the largest muscle groups in your body. Not only are they the quickest to be transformed once you start to work them out, but they also help you lose weight quicker when they are loaded with muscles instead of fat. Therefore, work out this large muscle group to get toned up and slimmed down quickly.
2. Lift the jug while pouring the milk. If you have milk or juice with your breakfast, spend a few minutes doing curls with the bottles as your coffee brews. The early-morning burst of energy and muscle activity will help you raise your body’s metabolism for the rest of the day. You’ll also find that by making small work-out sessions the first thing you do in themorning, you are more likely to continue to do them throughout the day.
3. Take a double step. While walking up the stairs, take a double step instead of just one. By extending your leg slightly higher, you are increasing the angle from about 45 degrees to 90degrees. The increased angle means that your muscles will haveto work harder to get your body up the stair than if you were taking smaller steps.
4. Tip toe even when you’re not trying to be quiet. By tiptoeing around your home or office, you will find that your calves benefit the most from the extra effort. Stay as high onyour toes as possible for a long amount of time. Or, raise and lower your body using only your calf muscles. The more you work those calf muscles, the tighter they will be in the long run.
5. Roll your neck. Most people store a large amount of their stress in their necks. When you keep stress in your body, itaffects the amount of fat that you retain in your belly negatively. Therefore, by rolling the stress out of your neck,you inadvertently release the fat storage from your stomach.The effects of this exercise are both immediate, as you will begin to feel relaxed, as well as long term, as your entire body starts to slim down.
No matter how busy you are, it is important that you take timeout to treat your body well. Stress, caused by a busy lifestyle and fast-paced work environment can not only increase the fat on your body, but it can deplete you of the energy you need to exercise properly. Therefore, it is important that you remind yourself to take care of your body, even if you cannot sampleNew Jersey’s wonderful parks and gyms everyday. A little movement goes a long way to a healthier lifestyle.
About The Author: Author: Joey Dweck is the Founder & CEO ofhttp://weightlossbuddy.com/ a community committed to 24/7support, expert advice, and helping people find a buddy(s) whowill support their effort to lose weight, and live a healthierlifestyle. And it's all Free. Sign up for the Free, awardwinning, 12-Part E-Course “Losing for Good”http://www.weightlossbuddy.com/
Source:
Weight Loss Articles from http://www.nulife-weightloss.com
Categories: Diet Plan, Diet Program
If you are sitting for long periods for example you should try to change positions or simply get up of your seat and move your arms, rotate your shoulders, walk or jog on the spot – whatever is appropriate for your environment.
This is why it’s important to break up your periods of inactivity with physical movements. This article will give you a few ideas on how to add exercise to what normally would be a sedentary environment - whether you are at your home or office.
How To Lose Weight Without Leaving Your Home Or Office
If finding time to work out is tough for you to balance, thenit may be time to adjust some of your common activities.Despite what many people think, you do not have to dedicate hours of your time or copious amounts of space towards your exercise routine. In fact, for many busy people, exercising has become as simple as squeezing in ten-minute sets of sit-ups or 30-minute sessions at a local gym.
No matter where you work or live, here are some tips to help you fit in some extra weight-loss strategies into your daily routine:
1. Squat often. Many people spend a solid 2-3 minutes twice aday brushing their teeth. As they brush, they stand still in front of the mirror. If you added a few lunges or squats to that routine, then you would spend a solid 4-6 minutes a day working out those important thigh muscles. The thigh muscles are one of the largest muscle groups in your body. Not only are they the quickest to be transformed once you start to work them out, but they also help you lose weight quicker when they are loaded with muscles instead of fat. Therefore, work out this large muscle group to get toned up and slimmed down quickly.
2. Lift the jug while pouring the milk. If you have milk or juice with your breakfast, spend a few minutes doing curls with the bottles as your coffee brews. The early-morning burst of energy and muscle activity will help you raise your body’s metabolism for the rest of the day. You’ll also find that by making small work-out sessions the first thing you do in themorning, you are more likely to continue to do them throughout the day.
3. Take a double step. While walking up the stairs, take a double step instead of just one. By extending your leg slightly higher, you are increasing the angle from about 45 degrees to 90degrees. The increased angle means that your muscles will haveto work harder to get your body up the stair than if you were taking smaller steps.
4. Tip toe even when you’re not trying to be quiet. By tiptoeing around your home or office, you will find that your calves benefit the most from the extra effort. Stay as high onyour toes as possible for a long amount of time. Or, raise and lower your body using only your calf muscles. The more you work those calf muscles, the tighter they will be in the long run.
5. Roll your neck. Most people store a large amount of their stress in their necks. When you keep stress in your body, itaffects the amount of fat that you retain in your belly negatively. Therefore, by rolling the stress out of your neck,you inadvertently release the fat storage from your stomach.The effects of this exercise are both immediate, as you will begin to feel relaxed, as well as long term, as your entire body starts to slim down.
No matter how busy you are, it is important that you take timeout to treat your body well. Stress, caused by a busy lifestyle and fast-paced work environment can not only increase the fat on your body, but it can deplete you of the energy you need to exercise properly. Therefore, it is important that you remind yourself to take care of your body, even if you cannot sampleNew Jersey’s wonderful parks and gyms everyday. A little movement goes a long way to a healthier lifestyle.
About The Author: Author: Joey Dweck is the Founder & CEO ofhttp://weightlossbuddy.com/ a community committed to 24/7support, expert advice, and helping people find a buddy(s) whowill support their effort to lose weight, and live a healthierlifestyle. And it's all Free. Sign up for the Free, awardwinning, 12-Part E-Course “Losing for Good”http://www.weightlossbuddy.com/
Source:
Weight Loss Articles from http://www.nulife-weightloss.com
Categories: Diet Plan, Diet Program
Wednesday, November 29, 2006
Hoodia and Weight Loss
Following is an article on Hoodia Gordonii. But before you read it here are some quick facts about Hoodia.
First of all Hoodia is a non-stimulating herb which makes it suitable to a wider range of people. In other words, it doesn’t contain stimulants like various other herbs that may cause sleeplessness, nervousness, elevated blood pressure and heart rate.
Hoodia comes from the Kalahari desert and has been used by African bushmen for thousands of years to quench their thirst and curb hunger pangs while they went on long hunting expeditions.
A compound in hoodia called P57 actually sends a signal to the brain, tricking the body, so to speak, into believing that it’s no longer hungry, which results in loss of appetite.
The minimum dosage that has a usable effect is 800mg to 1,200mg of hoodia. Make sure you are not misled by some companies that claim other products have been added to hoodia which make it more effective. Those claims are false and are motivated by pure profit. So make certain that you are getting pure hoodia not some other derivative.
By John Tiniakos
and Weight Loss Articles at http://www.nulife-weightloss.com/article-archives.htm
Why Hoodia Gordonii Is The Most Effective
Despite Hoodia Gordonii was introduced to USA market only acouple of years ago as a weight loss herb, now it is successfully gaining more and more popularity because of itsgreat weight loss results.
Why is that? What makes Hoodia Gordonii so successful?
Hoodia appetite suppressant contains completely natural extract from the African Hoodia Gordonii Cactus, which actually is a succulent plant originating from the Kalahari Desert.
A 100% pure genuine Hoodia Gordonii cactus extract can make you forget to eat and can help you lose a few pounds immediately orin a couple of weeks. If you take it an hour before your meal, it keeps you full and you feel no hunger while eating, so youeat less and lose weight.
That’s the secret for success of Hoodia, but what the real secret of Hoodia?
How exactly the Hoodia Gordonii works?
The mechanism of work of this amazing appetite suppressant is quite remarkable.
When you have not eaten for a while, your blood glucose levels drop, so the brain sends out a signal that you are hungry.After you eat, the blood glucose levels are stabilized, so the brain sends out a signal that you are no longer hungry.
What makes Hoodia Gordonii unique is its ability to make your brain send signal that you have eaten, even though you havenot. Amazing, isn’t it? That the real secret of Hoodia – itworks within the satiety center in your brain and controls your appetite and food cravings.
How to find a 100% pure genuine Hoodia Gordonii?
I know that almost every company claims to carry the best, the most pure and genuine Hoodia Gordonii extract form the original African Hoodia Cactus. Honestly, I find this really hard to believe. But luckily there is a way to find out if a certain Hoodia product is really natural or just a fake herbal product.
To be sure you are purchasing only 100% natural and absolutely safe Hoodia Gordonii appetite suppressant, the company must have two certificates to guarantee that:
First is the C&A (Certificate of Analysis) - the substance hasbeen analyzed and is confirmed to be pure Hoodia Gordonii.Second is the C.I.T.E.S certificate that should be valid the day you purchase the product (check the second line of the document).
Both certificates proof the product is 100% authentic and it contains pure Hoodia Gordonii extract from the African Cactus.
I am pretty sure you barely know that these certificates exist.You as a customer wouldn’t pay much attention to them, though. I perfectly understand you, because they could be easily fabricated.
Anyway, the facts are that 80% of the Hoodia products on themarket are fakes and won’t help you. The good news is that there are still 20% out there that really work and can help youlose weight immediately or gradually in a couple of weeks.
About The Author:
By Galia Ivanova
I can assure you that the Hoodia Gordonii weoffer is from the good 20% and is absolutely pure extract fromthe African cactus. Find out which Hoodia Gordonii we recommend http://www.weight-loss-advisor.com/weightlossproducts/hoodia-gordonii-plus.htm
For more information visit:
Hypochondriac's Guide to Hoodia Gordonii H 57
Categories: Diet Plan, Diet Program
First of all Hoodia is a non-stimulating herb which makes it suitable to a wider range of people. In other words, it doesn’t contain stimulants like various other herbs that may cause sleeplessness, nervousness, elevated blood pressure and heart rate.
Hoodia comes from the Kalahari desert and has been used by African bushmen for thousands of years to quench their thirst and curb hunger pangs while they went on long hunting expeditions.
A compound in hoodia called P57 actually sends a signal to the brain, tricking the body, so to speak, into believing that it’s no longer hungry, which results in loss of appetite.
The minimum dosage that has a usable effect is 800mg to 1,200mg of hoodia. Make sure you are not misled by some companies that claim other products have been added to hoodia which make it more effective. Those claims are false and are motivated by pure profit. So make certain that you are getting pure hoodia not some other derivative.
By John Tiniakos
and Weight Loss Articles at http://www.nulife-weightloss.com/article-archives.htm
Why Hoodia Gordonii Is The Most Effective
Despite Hoodia Gordonii was introduced to USA market only acouple of years ago as a weight loss herb, now it is successfully gaining more and more popularity because of itsgreat weight loss results.
Why is that? What makes Hoodia Gordonii so successful?
Hoodia appetite suppressant contains completely natural extract from the African Hoodia Gordonii Cactus, which actually is a succulent plant originating from the Kalahari Desert.
A 100% pure genuine Hoodia Gordonii cactus extract can make you forget to eat and can help you lose a few pounds immediately orin a couple of weeks. If you take it an hour before your meal, it keeps you full and you feel no hunger while eating, so youeat less and lose weight.
That’s the secret for success of Hoodia, but what the real secret of Hoodia?
How exactly the Hoodia Gordonii works?
The mechanism of work of this amazing appetite suppressant is quite remarkable.
When you have not eaten for a while, your blood glucose levels drop, so the brain sends out a signal that you are hungry.After you eat, the blood glucose levels are stabilized, so the brain sends out a signal that you are no longer hungry.
What makes Hoodia Gordonii unique is its ability to make your brain send signal that you have eaten, even though you havenot. Amazing, isn’t it? That the real secret of Hoodia – itworks within the satiety center in your brain and controls your appetite and food cravings.
How to find a 100% pure genuine Hoodia Gordonii?
I know that almost every company claims to carry the best, the most pure and genuine Hoodia Gordonii extract form the original African Hoodia Cactus. Honestly, I find this really hard to believe. But luckily there is a way to find out if a certain Hoodia product is really natural or just a fake herbal product.
To be sure you are purchasing only 100% natural and absolutely safe Hoodia Gordonii appetite suppressant, the company must have two certificates to guarantee that:
First is the C&A (Certificate of Analysis) - the substance hasbeen analyzed and is confirmed to be pure Hoodia Gordonii.Second is the C.I.T.E.S certificate that should be valid the day you purchase the product (check the second line of the document).
Both certificates proof the product is 100% authentic and it contains pure Hoodia Gordonii extract from the African Cactus.
I am pretty sure you barely know that these certificates exist.You as a customer wouldn’t pay much attention to them, though. I perfectly understand you, because they could be easily fabricated.
Anyway, the facts are that 80% of the Hoodia products on themarket are fakes and won’t help you. The good news is that there are still 20% out there that really work and can help youlose weight immediately or gradually in a couple of weeks.
About The Author:
By Galia Ivanova
I can assure you that the Hoodia Gordonii weoffer is from the good 20% and is absolutely pure extract fromthe African cactus. Find out which Hoodia Gordonii we recommend http://www.weight-loss-advisor.com/weightlossproducts/hoodia-gordonii-plus.htm
For more information visit:
Hypochondriac's Guide to Hoodia Gordonii H 57
Categories: Diet Plan, Diet Program
Monday, November 27, 2006
Trans Fats in Your Diet – How Much Should You Eat?
Trans fats…what are they and how are they harmful to health?
Trans fats are created when hydrogen is added to liquid oils in order to make them solid at room temperature. This process is also called hydrogenation and is used in many food products to increase their shelf life and to give them extra flavor and texture.
Trans fats are found in vegetable shortenings, some margarines, cookies, crackers, donuts, other snack foods and foods that are made with or fried by oil that is partially hydrogenated.
Hydrogenation came about a couple of decades ago as an alternative to animal (saturated) fat (used in food processing) which was found to be harmful to health at that time.
Since then, however, trans fat was found to be just as harmful as saturated fat, if not more so. Among its associations to various health risks, fatty acids have been shown to increase bad cholesterol (LDL) and decrease good cholesterol (HDL) which increases the risk of developing heart disease.
As a result of the fact that many scientific studies (in the past and ongoing) have linked trans fat to serious health risks, trans fat has become the new “dirty word” in diet.
In fact, the Food guide pyramid from the U.S. Department of Agriculture, now urges people to restrict the intake of trans fat. Furthermore, the American Heart Association recommends limiting the intake of trans fat to no more than 1% of total caloric intake.
So for a daily intake of 1500 calories, for example, trans fats should represent about 1.5 grams.
As a response to the recent negative news on trans fat, several companies in the food industry are rumored to be taking steps to reduce their use of trans fats in their products. Among the fast food giants, KFC was the first to report that it will be removing trans fat from its recipes altogether.
Keep in mind that limiting trans fats in itself, however, does not provide the solution for reducing health risks and body weight. It is only a small part of the bigger picture, which involves, reducing total daily calories and increasing daily energy expenditure by participating in regular physical activity.
References:
http://intl.ajcn.org/cgi/content/abstract/66/4/1006S
http://content.karger.com/ProdukteDB/produkte.asp?Aktion=ShowPDF&ProduktNr=223977&Ausgabe=
229852&ArtikelNr=75591
http://www.ajcn.org/cgi/content/abstract/73/6/1019
http://www.ajcn.org/cgi/content/abstract/73/6/1019
Categories: Diet Plan, Diet Program
Saturday, November 25, 2006
Diet Myths - and Great Video on Nutrition and Strength Training
First Check out This Excellent Video that Includes Crucial Information on Eating, Nutrition and Strength Training As Well.
Fat Loss Nutrition - When Myths become Big Fat Lies
As obesity in the US becomes an epidemic, more and more people are going on a diet. Is there a connection? The fact that diet foods such as low-fat and low-carb products are a $7.6 billion-a-year business might have something to do with it. Is the food industry keeping you fat with processed foods, so it can sell you more diet products? And is avoidance of both processed and diet foods the only solution for weight loss?
Getting the basics of fat loss nutrition right, along with the right kind of exercise, will lead to weight loss. The problem with many diets is that they are not balanced. They cannot be maintained long-term. And when you stop dieting, the weight piles back on. Focus on fat loss nutrition, rather than actual weight loss. An approximate guide is that for every 3 grams of protein at a meal you need to have 4 grams of carbohydrate and 1.5 grams of fat. More important still is the type of fat, carbohydrate and protein you eat.
Fat Loss Nutrition: Good Fats, Bad Fats
Low-fat is the myth that has fuelled the diet industry, with complete disregard to the quality of fat you consume. The 'ugly fats' are the 'trans' fats or hydrogenated fats in fried and processed foods which are the toxic fats that are dumped in the body's fat tissues. These fats are difficult to shift, so fat loss nutrition has to increase the balance of good fats. Although omega-6 fat is a 'good fat', our diet contains too much of it in relation to the other 'good fat' omega-3. This imbalance contributes to insulin resistance (see Carbohydrates below for more information). So, not only do you need to reduce your omega-6 fat intake (vegetable oils, grain-fed beef and many processed foods), you need to increase your omega-3 fats (in fish, fish-oil capsules, or flaxseed oil). This will bring your essential fat intake (and yes, they are essential to health) to a more balanced one-to-one ratio.
If I told you of a saturated fat that was good for your heart and increased weight loss, would you believe me? Saturated fats, like coconut oil, are no longer the enemy. Coconut oil has the ability to increase your metabolism and burn fat for energy, as well as helping to regulate blood sugar - an essential in weight loss
As coconut oil is such a stable fat it is the best fat to use for cooking. Save your extra-virgin olive oil for salad dressings.
Carbohydrates
The key to fat loss nutrition is blood sugar balance. You need to reverse the insulin resistance that contributed by processed foods to burn off the fat. The excess of carbohydrates from our starchy and sugary diet is a far greater contributor to weight gain than the fat on its own. The combination of wrong fats and wrong carbohydrates is the route to an unhealthy lifestyle.
We consume far too much bread, cereal, pasta, corn, rice and potatoes, mostly as processed food. Good for the food industry, but not for fat loss nutrition and for you. These processed carbs stimulate the over-production of insulin, which leads to insulin-resistant cells. The sugar in your blood has no place else to go except to your fat cells, resulting in bulging stomachs and rolls of fat.
Fat loss Nutrition Tip: Fiber plays a powerful role in weight control. Brown rice and vegetables are high in fiber. When you do eat grains, make sure they are whole grains.
Protein
You can slow down the release of sugar into the blood stream, the ‘sugar rush’, by eating protein with your carbohydrates. This is not a recommendation to eat red meat at every meal, which has been linked to colon cancer. You just need to eat a little of other sources of protein such as beans, lean white meat and fish.
The fat loss nutrition approach means that even snacking on a handful of pumpkin seeds with an apple can help to slow down the sugar release.
Fat Loss Nutrition Balance and Quality
Yes, it is. Weight loss has less to do with willpower than the balance of fat loss nutrition and the quality of foods. The right exercise helps too. Just avoid all the low-fat, low-carb, high-protein, high-fat diet fads and processed foods where you can. You will not have to worry about quantity of food or feeling hungry when the fat loss nutrition is under control and you keep your blood sugar balanced.
Article Source: http://www.nulife-weightloss.com/articles
Natalie Beech discovers the truth about fat loss nutrition and healthy weight loss. Get the latest information from a nutritionist's point of view at the Fatloss-Fitness Website
Click here for other unique fat loss nutrition articles.
Fat Loss Nutrition - When Myths become Big Fat Lies
As obesity in the US becomes an epidemic, more and more people are going on a diet. Is there a connection? The fact that diet foods such as low-fat and low-carb products are a $7.6 billion-a-year business might have something to do with it. Is the food industry keeping you fat with processed foods, so it can sell you more diet products? And is avoidance of both processed and diet foods the only solution for weight loss?
Getting the basics of fat loss nutrition right, along with the right kind of exercise, will lead to weight loss. The problem with many diets is that they are not balanced. They cannot be maintained long-term. And when you stop dieting, the weight piles back on. Focus on fat loss nutrition, rather than actual weight loss. An approximate guide is that for every 3 grams of protein at a meal you need to have 4 grams of carbohydrate and 1.5 grams of fat. More important still is the type of fat, carbohydrate and protein you eat.
Fat Loss Nutrition: Good Fats, Bad Fats
Low-fat is the myth that has fuelled the diet industry, with complete disregard to the quality of fat you consume. The 'ugly fats' are the 'trans' fats or hydrogenated fats in fried and processed foods which are the toxic fats that are dumped in the body's fat tissues. These fats are difficult to shift, so fat loss nutrition has to increase the balance of good fats. Although omega-6 fat is a 'good fat', our diet contains too much of it in relation to the other 'good fat' omega-3. This imbalance contributes to insulin resistance (see Carbohydrates below for more information). So, not only do you need to reduce your omega-6 fat intake (vegetable oils, grain-fed beef and many processed foods), you need to increase your omega-3 fats (in fish, fish-oil capsules, or flaxseed oil). This will bring your essential fat intake (and yes, they are essential to health) to a more balanced one-to-one ratio.
If I told you of a saturated fat that was good for your heart and increased weight loss, would you believe me? Saturated fats, like coconut oil, are no longer the enemy. Coconut oil has the ability to increase your metabolism and burn fat for energy, as well as helping to regulate blood sugar - an essential in weight loss
As coconut oil is such a stable fat it is the best fat to use for cooking. Save your extra-virgin olive oil for salad dressings.
Carbohydrates
The key to fat loss nutrition is blood sugar balance. You need to reverse the insulin resistance that contributed by processed foods to burn off the fat. The excess of carbohydrates from our starchy and sugary diet is a far greater contributor to weight gain than the fat on its own. The combination of wrong fats and wrong carbohydrates is the route to an unhealthy lifestyle.
We consume far too much bread, cereal, pasta, corn, rice and potatoes, mostly as processed food. Good for the food industry, but not for fat loss nutrition and for you. These processed carbs stimulate the over-production of insulin, which leads to insulin-resistant cells. The sugar in your blood has no place else to go except to your fat cells, resulting in bulging stomachs and rolls of fat.
Fat loss Nutrition Tip: Fiber plays a powerful role in weight control. Brown rice and vegetables are high in fiber. When you do eat grains, make sure they are whole grains.
Protein
You can slow down the release of sugar into the blood stream, the ‘sugar rush’, by eating protein with your carbohydrates. This is not a recommendation to eat red meat at every meal, which has been linked to colon cancer. You just need to eat a little of other sources of protein such as beans, lean white meat and fish.
The fat loss nutrition approach means that even snacking on a handful of pumpkin seeds with an apple can help to slow down the sugar release.
Fat Loss Nutrition Balance and Quality
Yes, it is. Weight loss has less to do with willpower than the balance of fat loss nutrition and the quality of foods. The right exercise helps too. Just avoid all the low-fat, low-carb, high-protein, high-fat diet fads and processed foods where you can. You will not have to worry about quantity of food or feeling hungry when the fat loss nutrition is under control and you keep your blood sugar balanced.
Article Source: http://www.nulife-weightloss.com/articles
Natalie Beech discovers the truth about fat loss nutrition and healthy weight loss. Get the latest information from a nutritionist's point of view at the Fatloss-Fitness Website
Click here for other unique fat loss nutrition articles.
Thursday, November 23, 2006
More Diet Tips on Surviving Thanksgiving
Holiday Weight Loss - Thanksgiving and Christmas Don't Have To Ruin Your New Year
For many people, trying to diet during the holidays is like trying to find the perfect Christmas gift for Aunt Edna: almost impossible. No diet pill or weight loss program can overcome the irresistible draw of fudge, eggnog and candy canes. So what's a weight watcher to do? Is there any hope for holiday weight loss, or are we destined to add some more pounds before the inevitable New Years resolution?
Conventional wisdom is that most people gain from five to ten pounds of fat during the holidays. Happily, that much at least appears to be false. However, Americans do tend to gain some weight during this time of year: "Previous studies suggested that Americans gain an average of 0.4 to 1.8 pounds each year during their adult lives" (source: nichd.nih.gov). What's alarming is that although we're putting on fewer pounds during the holidays than we had previously thought we're not taking that extra weight back off.
"Researchers now say they have some good news for us -- and some bad news. The good news? Most of us gain less weight over the winter holidays than we think, only one pound on average. The bad news? We never take it off" (source: archives.cnn.com).
Dr. Yanovski has conducted extensive research on weight gain. "Although an average holiday weight gain of less than a pound may seem unimportant, that weight was not lost over the remainder of the year, Dr. Yanovski said. When 165 of the study volunteers were weighed a year after the study began, they had not lost the extra weight gained during the holidays, and ended the year a pound and a half heavier (1.4 lb) than they were the year before" (source: nichd.nih.gov).
Permanent holiday weight gain isn't a pleasant thought for most of us, especially since the number one New Year resolution is fast weight loss. As reported by mygoals.com, 80 percent of Americans made a New Year resolution in 2005. A whopping 26 percent of those resolutions were to improve overall health and fitness, making this the top category for self-improvement. This year was no anomaly, either, according to Amy O'Connor, deputy editor of Prevention magazine: "Fifty-nine million people every year resolve to lose weight."
So what can we do to maintain some degree of weight control this season? Is there anything we can do to stick to our weight loss plan, or perhaps even achieve some quick weight loss, in the midst of all that Christmas cheer?
Thankfully, the answer is yes. But it will require a two-pronged approach. First, we need to maintain a healthy diet plan despite all the holiday temptation. Second, it is absolutely critical that we keep exercising throughout the Yuletide season. So without further ado, let's take a look at some diet information that may help us maintain our ideal weight this year.
-> Healthy Holiday Food Tips:
1) At holiday parties, provide or bring veggie trays instead of traditional meat and cheese platters, which are much higher in fat. Reduced fat salad dressing makes a great veggie dip, and when used in place of the full-fat version will save you at least 70 calories per serving.
2) When it comes to holiday desserts, replace the typical pies with fruit or yogurt parfait.
3) Cut back on alcoholic drinks and drink water, fruit juice or diet soda instead. An 8-ounce eggnog with rum contains 450 calories, about 25 percent of what the average woman should have in an entire day! The average alcoholic drink contains 150-200 calories per glass. Not only does alcohol pack a lot of empty calories, but over-consumption lowers inhibitions and self-control.....not a good combination when you're near the buffet table!
4) Be sure to eat a healthy, high-protein snack before going to that holiday party or dinner. The protein will help you feel full longer and stabilize blood sugars. You'll be less likely to binge, and overall calorie consumption will fall.
5) It seems that at every holiday party there is a group that congregates near the buffet table to talk. Don't be part of that group!
6) Out of sight is out of mind. If you have a stockpile of Christmas candy at home (only for guests, of course!), hide it in a cupboard. You'll be much less likely to graze on it throughout the day. Keep a bowl of fresh fruit on the counter instead.
7) Avoid temptation. If the breakroom at work is full of holiday treats throughout November and December, consider taking breaks at your desk. Even better, use that time to take a walk down the street or simply around the office building.
8) On the day of the party or big family feast, don't starve yourself prior to the banquet. That will only leave you so famished that you overindulge. Instead, eat small high-protein meals or snacks every three to four hours before the big dinner.
9) If you're serving stuffing with the turkey this year, cook the stuffing separately. This will prevent the fat from the turkey from soaking into the dressing, which will dramatically lower the calories.
10) All turkey is not equal. Choose light meat instead of dark meat and you'll save a lot of calories. A 3 1/2 ounce serving of sliced meat from a whole roasted turkey has either 161 calories (white meat without skin) or 192 calories (dark meat without skin).
11) Speaking of turkey, don't forget to trim off the skin before serving it up! You'll save 33 to 40 calories and 4 or 5 grams of fat per serving (source: urbanext.uiuc.edu).
12) Make the gravy in advance so you have time to put it in the refrigerator. As it cools, the fat will rise to the top and solidify, allowing you to skim it off with a spoon and put it where it belongs: in the trash!
13) Don't rush the meal. It takes about 20 minutes for the stomach to signal the brain that you're full, so any meal should last at least that long! Take your time, eat slowly, and enjoy your family and friends.
14) Wear 'skinny' clothes to that holiday party as a reminder to watch what you eat. Snug, tight clothes don't leave much room for bingeing!
15) When confronted with a buffet table, make your first trip count. Pile up your plate with fresh vegetables, lean meats and other low calorie options. Eat as much healthy food as you can! This will dramatically lower the amount of desserts you'll later take and will result in a healthier meal overall.
16) When filling up plates for the kids, only give them what they can eat. It's too tempting to just 'finish off' those leftovers for them. Moms, you know what we're talking about here!
17) Follow the 'Dessert Split' plan: Go ahead and take something from the dessert table, but split it with a friend. If you must taste two desserts, split them with two friends. If you feel the need to sample three desserts, split them with three friends. You get the idea. That way you'll get to taste all the new foods and recipes without completely breaking the calorie budget.
18) When cooking, use evaporated milk straight from the can instead of heavy cream.
19) When baking, three tablespoons will substitute nicely for 1 ounce of unsweetened chocolate.
20) When baking, substitute two egg whites in the place of one whole egg.
21) When baking, substitute unsweetened applesauce for an equal amount of oil.
22) For desserts, don't forget to use non-fat frozen yogurt where you would normally use ice cream.
23) Don't attempt to deprive yourself of your absolute favorite food. This only sets you up for a disappointing binge. Instead, allow yourself one small serving of your preferred treat and really savor it.
Just watching your diet alone won't lead to easy weight loss. For true fat loss, it is critical that you incorporate regular exercise into the holiday routine.
Again referring to Dr. Yanovski's holiday weight loss study, we can confirm the important of exercise. "The finding that study volunteers reporting more physical activity had less holiday weight gain suggests that increasing physical activity may be an effective method for preventing weight gain during this high-risk time" (source: nichd.nih.gov).
Traditional holiday activities don't even come close to solving this weight issue. The popular 'after dinner nap' burns only about 34 calories for every thirty minutes asleep. Watching television, that great American holiday pastime, burns just 37 calories every thirty minutes. Even sitting down and eating burns more calories than that (56 calories burned every thirty minutes). Clearly, our favorite holiday activities don't make the best weight loss program (source: caloriesperhour.com).
Only regular and consistent exercise, combined with a low fat diet, will get us the holiday weight loss results we're seeking. Don't have the time or urging to exercise? Take a look at this list of the top ten ways to get some holiday exercise without being a humbug:
-> Holiday Exercise Tips:
1) It's beautiful outside during the holidays! Take a walk outside, down the street or around the block. Take a walking tour of Christmas lights in the neighborhood. A 165 lb. woman walking for 30 minutes will burn approximately 187 calories (source: caloriesperhour.com).
2) Going shopping this Christmas season? Who isn't? Park as far away from the entrance as possible so you'll be forced to walk further. Remember, every little bit adds up!
3) Investigate a new shopping mall. You're going shopping anyway, so why not get some extra exercise in the process? Find a mall you've never been to before and make it a point to walk up and down every single staircase. While you're at it, walk past every single store too.
4) Failing to plan is planning to fail. Right now, before the holiday get crazy, make a plan to get into the gym. Thinking you'll 'get around to it' just doesn't happen when there are gifts to buy, foods to prepare, and family to visit. Make a plan, write it down, and stick to it.
5) Don't fall into the 'all or nothing' trap. If you've missed a few visits to the gym already this week, don't give up until New Years! Instead, get in there and exercise now - even if it's just once. Some exercise is always better than none at all.
6) When you're really short on motivation or time, try to get at least ten minutes of exercise. Chances are, once you get started you'll finish up with the recommended thirty minutes. Even if you do quit after ten minutes, that's still a lot better than zero!
7) Get in a good solid exercise session right before a big meal. It will increase your will power and your metabolism.
8) Don't pay the neighbor kid to shovel off the walk for you - do it yourself! You'll save a few bucks and burn about 225 calories for every thirty minutes of shoveling (source: caloriesperhour.com).
9) Clean the house! Hey, you need to get ready for the annual family visit anyway. Vigorous house cleaning burns about 150 calories every thirty minutes (source: caloriesperhour.com).
10) Find a workout buddy. Pick a good friend or family member that also wants to lose weight fast, and together make a commitment to exercise regularly. You might even want to buy each other a gift certificate for a local gym as a Christmas gift!
There's no doubt that healthy weight loss during the holidays is difficult, but it is certainly not impossible. Follow a sensible weight loss diet, remember to exercise regularly, and this year you'll be smiling like Santa instead of grimacing like the Grinch!
Article Source: http://www.nulife-weightloss.com/articles
* Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women, focusing on fitness, health and nutrition for maximum weight loss. Please visit www.letspickupthepace.com/ for more information.
Categories: Diet Plan, Diet Program
For many people, trying to diet during the holidays is like trying to find the perfect Christmas gift for Aunt Edna: almost impossible. No diet pill or weight loss program can overcome the irresistible draw of fudge, eggnog and candy canes. So what's a weight watcher to do? Is there any hope for holiday weight loss, or are we destined to add some more pounds before the inevitable New Years resolution?
Conventional wisdom is that most people gain from five to ten pounds of fat during the holidays. Happily, that much at least appears to be false. However, Americans do tend to gain some weight during this time of year: "Previous studies suggested that Americans gain an average of 0.4 to 1.8 pounds each year during their adult lives" (source: nichd.nih.gov). What's alarming is that although we're putting on fewer pounds during the holidays than we had previously thought we're not taking that extra weight back off.
"Researchers now say they have some good news for us -- and some bad news. The good news? Most of us gain less weight over the winter holidays than we think, only one pound on average. The bad news? We never take it off" (source: archives.cnn.com).
Dr. Yanovski has conducted extensive research on weight gain. "Although an average holiday weight gain of less than a pound may seem unimportant, that weight was not lost over the remainder of the year, Dr. Yanovski said. When 165 of the study volunteers were weighed a year after the study began, they had not lost the extra weight gained during the holidays, and ended the year a pound and a half heavier (1.4 lb) than they were the year before" (source: nichd.nih.gov).
Permanent holiday weight gain isn't a pleasant thought for most of us, especially since the number one New Year resolution is fast weight loss. As reported by mygoals.com, 80 percent of Americans made a New Year resolution in 2005. A whopping 26 percent of those resolutions were to improve overall health and fitness, making this the top category for self-improvement. This year was no anomaly, either, according to Amy O'Connor, deputy editor of Prevention magazine: "Fifty-nine million people every year resolve to lose weight."
So what can we do to maintain some degree of weight control this season? Is there anything we can do to stick to our weight loss plan, or perhaps even achieve some quick weight loss, in the midst of all that Christmas cheer?
Thankfully, the answer is yes. But it will require a two-pronged approach. First, we need to maintain a healthy diet plan despite all the holiday temptation. Second, it is absolutely critical that we keep exercising throughout the Yuletide season. So without further ado, let's take a look at some diet information that may help us maintain our ideal weight this year.
-> Healthy Holiday Food Tips:
1) At holiday parties, provide or bring veggie trays instead of traditional meat and cheese platters, which are much higher in fat. Reduced fat salad dressing makes a great veggie dip, and when used in place of the full-fat version will save you at least 70 calories per serving.
2) When it comes to holiday desserts, replace the typical pies with fruit or yogurt parfait.
3) Cut back on alcoholic drinks and drink water, fruit juice or diet soda instead. An 8-ounce eggnog with rum contains 450 calories, about 25 percent of what the average woman should have in an entire day! The average alcoholic drink contains 150-200 calories per glass. Not only does alcohol pack a lot of empty calories, but over-consumption lowers inhibitions and self-control.....not a good combination when you're near the buffet table!
4) Be sure to eat a healthy, high-protein snack before going to that holiday party or dinner. The protein will help you feel full longer and stabilize blood sugars. You'll be less likely to binge, and overall calorie consumption will fall.
5) It seems that at every holiday party there is a group that congregates near the buffet table to talk. Don't be part of that group!
6) Out of sight is out of mind. If you have a stockpile of Christmas candy at home (only for guests, of course!), hide it in a cupboard. You'll be much less likely to graze on it throughout the day. Keep a bowl of fresh fruit on the counter instead.
7) Avoid temptation. If the breakroom at work is full of holiday treats throughout November and December, consider taking breaks at your desk. Even better, use that time to take a walk down the street or simply around the office building.
8) On the day of the party or big family feast, don't starve yourself prior to the banquet. That will only leave you so famished that you overindulge. Instead, eat small high-protein meals or snacks every three to four hours before the big dinner.
9) If you're serving stuffing with the turkey this year, cook the stuffing separately. This will prevent the fat from the turkey from soaking into the dressing, which will dramatically lower the calories.
10) All turkey is not equal. Choose light meat instead of dark meat and you'll save a lot of calories. A 3 1/2 ounce serving of sliced meat from a whole roasted turkey has either 161 calories (white meat without skin) or 192 calories (dark meat without skin).
11) Speaking of turkey, don't forget to trim off the skin before serving it up! You'll save 33 to 40 calories and 4 or 5 grams of fat per serving (source: urbanext.uiuc.edu).
12) Make the gravy in advance so you have time to put it in the refrigerator. As it cools, the fat will rise to the top and solidify, allowing you to skim it off with a spoon and put it where it belongs: in the trash!
13) Don't rush the meal. It takes about 20 minutes for the stomach to signal the brain that you're full, so any meal should last at least that long! Take your time, eat slowly, and enjoy your family and friends.
14) Wear 'skinny' clothes to that holiday party as a reminder to watch what you eat. Snug, tight clothes don't leave much room for bingeing!
15) When confronted with a buffet table, make your first trip count. Pile up your plate with fresh vegetables, lean meats and other low calorie options. Eat as much healthy food as you can! This will dramatically lower the amount of desserts you'll later take and will result in a healthier meal overall.
16) When filling up plates for the kids, only give them what they can eat. It's too tempting to just 'finish off' those leftovers for them. Moms, you know what we're talking about here!
17) Follow the 'Dessert Split' plan: Go ahead and take something from the dessert table, but split it with a friend. If you must taste two desserts, split them with two friends. If you feel the need to sample three desserts, split them with three friends. You get the idea. That way you'll get to taste all the new foods and recipes without completely breaking the calorie budget.
18) When cooking, use evaporated milk straight from the can instead of heavy cream.
19) When baking, three tablespoons will substitute nicely for 1 ounce of unsweetened chocolate.
20) When baking, substitute two egg whites in the place of one whole egg.
21) When baking, substitute unsweetened applesauce for an equal amount of oil.
22) For desserts, don't forget to use non-fat frozen yogurt where you would normally use ice cream.
23) Don't attempt to deprive yourself of your absolute favorite food. This only sets you up for a disappointing binge. Instead, allow yourself one small serving of your preferred treat and really savor it.
Just watching your diet alone won't lead to easy weight loss. For true fat loss, it is critical that you incorporate regular exercise into the holiday routine.
Again referring to Dr. Yanovski's holiday weight loss study, we can confirm the important of exercise. "The finding that study volunteers reporting more physical activity had less holiday weight gain suggests that increasing physical activity may be an effective method for preventing weight gain during this high-risk time" (source: nichd.nih.gov).
Traditional holiday activities don't even come close to solving this weight issue. The popular 'after dinner nap' burns only about 34 calories for every thirty minutes asleep. Watching television, that great American holiday pastime, burns just 37 calories every thirty minutes. Even sitting down and eating burns more calories than that (56 calories burned every thirty minutes). Clearly, our favorite holiday activities don't make the best weight loss program (source: caloriesperhour.com).
Only regular and consistent exercise, combined with a low fat diet, will get us the holiday weight loss results we're seeking. Don't have the time or urging to exercise? Take a look at this list of the top ten ways to get some holiday exercise without being a humbug:
-> Holiday Exercise Tips:
1) It's beautiful outside during the holidays! Take a walk outside, down the street or around the block. Take a walking tour of Christmas lights in the neighborhood. A 165 lb. woman walking for 30 minutes will burn approximately 187 calories (source: caloriesperhour.com).
2) Going shopping this Christmas season? Who isn't? Park as far away from the entrance as possible so you'll be forced to walk further. Remember, every little bit adds up!
3) Investigate a new shopping mall. You're going shopping anyway, so why not get some extra exercise in the process? Find a mall you've never been to before and make it a point to walk up and down every single staircase. While you're at it, walk past every single store too.
4) Failing to plan is planning to fail. Right now, before the holiday get crazy, make a plan to get into the gym. Thinking you'll 'get around to it' just doesn't happen when there are gifts to buy, foods to prepare, and family to visit. Make a plan, write it down, and stick to it.
5) Don't fall into the 'all or nothing' trap. If you've missed a few visits to the gym already this week, don't give up until New Years! Instead, get in there and exercise now - even if it's just once. Some exercise is always better than none at all.
6) When you're really short on motivation or time, try to get at least ten minutes of exercise. Chances are, once you get started you'll finish up with the recommended thirty minutes. Even if you do quit after ten minutes, that's still a lot better than zero!
7) Get in a good solid exercise session right before a big meal. It will increase your will power and your metabolism.
8) Don't pay the neighbor kid to shovel off the walk for you - do it yourself! You'll save a few bucks and burn about 225 calories for every thirty minutes of shoveling (source: caloriesperhour.com).
9) Clean the house! Hey, you need to get ready for the annual family visit anyway. Vigorous house cleaning burns about 150 calories every thirty minutes (source: caloriesperhour.com).
10) Find a workout buddy. Pick a good friend or family member that also wants to lose weight fast, and together make a commitment to exercise regularly. You might even want to buy each other a gift certificate for a local gym as a Christmas gift!
There's no doubt that healthy weight loss during the holidays is difficult, but it is certainly not impossible. Follow a sensible weight loss diet, remember to exercise regularly, and this year you'll be smiling like Santa instead of grimacing like the Grinch!
Article Source: http://www.nulife-weightloss.com/articles
* Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women, focusing on fitness, health and nutrition for maximum weight loss. Please visit www.letspickupthepace.com/ for more information.
Categories: Diet Plan, Diet Program
Wednesday, November 22, 2006
How To Survive Thanksgiving Dinner While On A Diet
It's the dreaded time of the year, the food filled holidays. It's not that you don't like food. It's just the opposite. You love food. But you are working hard to lose those extra pounds you have been carrying around and you don't want the holidays to undo all that hard work.
Many weight loss experts will tell you to not bother trying to lose weight during the holidays and to just try to maintain your current weight until after the holiday season. They probably think that because the average person gains three to seven pounds during the holidays that maintaining your current weight means you are doing great. I do agree to a point. Being able to not gain weight during the holidays is a pretty good feat considering all the delicious foods many of us have available to us in staggering amounts.
But I think a person can continue to lose weight during the holidays without feeling cranky the whole time or feeling completely deprived. I lost weight during the holiday season and I have a friend who was so determined to lose the extra pounds she was carrying around that she started her diet on Thanksgiving Day (yes, on the one day of the year that people traditionally pig out the most) and went on to successfully lose 40 pounds and keep it off. And nobody was even aware she was starting her diet that day.
So how did I survive Thanksgiving dinner while on my diet and how did my friends successfully start her diet on Thanksgiving Day?
It's all about choices.
First of all I'll tell you what I didn't do. I didn't have any alcoholic beverages because I wanted to chew my calories that day and not drink them, and because alcohol tends to weaken my resolve. And I'm not the only person whose resolve weakens after having a few drinks. Who do you usually see dancing on top of the pool table or bar when you go out; a sober person or a person who has had a few drinks?
This is what I did do:
Had small portions of the foods I really like so that I wouldn't feel deprived (turkey, mashed potatoes, gravy, and half a dinner roll).
Had large portions of raw vegetables from the veggie tray and lots of the steamed cauliflower and green beans that were served that day.
Drank lots of ice water.
I love pumpkin pie and whipped cream but I ate a small piece of it later on in the evening when everyone else was pigging out on leftover turkey, potatoes, stuffing, etc. The pie along with more of the raw veggies completely satisfied me and the scale was still my friend the next morning.
This is what my friend did:
Took reasonable portions of everything she really liked but didn't go back for seconds and thirds like she did other years.
My friend enjoys cocktails and she had a few, but to keep the calories down she had Jack Daniels and Diet Coke which meant each drink she had was less than 75 calories.
That afternoon when everyone was watching football, she went for a long walk.
She politely declined taking home leftovers.
You can survive Thanksgiving dinner while dieting. And it doesn't have to be a painful experience. Make smart choices, have small portions of what you really like, skip the things you don't really love, and fill up on the low calorie veggies and salad. And, if the Thanksgiving dinner you attend doesn't traditionally offer any low calorie foods like raw or steamed veggies, don't be shy about starting a new tradition and bringing them yourself.
Article Source: Free Articles
Dorrie Ruplinger has written several articles about weight loss. For a free report on how to lose 10 pounds before Christmas visit LoseWeightForChristmas.com .
Categories: Diet Plan, Diet Program
Many weight loss experts will tell you to not bother trying to lose weight during the holidays and to just try to maintain your current weight until after the holiday season. They probably think that because the average person gains three to seven pounds during the holidays that maintaining your current weight means you are doing great. I do agree to a point. Being able to not gain weight during the holidays is a pretty good feat considering all the delicious foods many of us have available to us in staggering amounts.
But I think a person can continue to lose weight during the holidays without feeling cranky the whole time or feeling completely deprived. I lost weight during the holiday season and I have a friend who was so determined to lose the extra pounds she was carrying around that she started her diet on Thanksgiving Day (yes, on the one day of the year that people traditionally pig out the most) and went on to successfully lose 40 pounds and keep it off. And nobody was even aware she was starting her diet that day.
So how did I survive Thanksgiving dinner while on my diet and how did my friends successfully start her diet on Thanksgiving Day?
It's all about choices.First of all I'll tell you what I didn't do. I didn't have any alcoholic beverages because I wanted to chew my calories that day and not drink them, and because alcohol tends to weaken my resolve. And I'm not the only person whose resolve weakens after having a few drinks. Who do you usually see dancing on top of the pool table or bar when you go out; a sober person or a person who has had a few drinks?
This is what I did do:
Had small portions of the foods I really like so that I wouldn't feel deprived (turkey, mashed potatoes, gravy, and half a dinner roll).
Had large portions of raw vegetables from the veggie tray and lots of the steamed cauliflower and green beans that were served that day.
Drank lots of ice water.
I love pumpkin pie and whipped cream but I ate a small piece of it later on in the evening when everyone else was pigging out on leftover turkey, potatoes, stuffing, etc. The pie along with more of the raw veggies completely satisfied me and the scale was still my friend the next morning.
This is what my friend did:
Took reasonable portions of everything she really liked but didn't go back for seconds and thirds like she did other years.
My friend enjoys cocktails and she had a few, but to keep the calories down she had Jack Daniels and Diet Coke which meant each drink she had was less than 75 calories.
That afternoon when everyone was watching football, she went for a long walk.
She politely declined taking home leftovers.
You can survive Thanksgiving dinner while dieting. And it doesn't have to be a painful experience. Make smart choices, have small portions of what you really like, skip the things you don't really love, and fill up on the low calorie veggies and salad. And, if the Thanksgiving dinner you attend doesn't traditionally offer any low calorie foods like raw or steamed veggies, don't be shy about starting a new tradition and bringing them yourself.
Article Source: Free Articles
Dorrie Ruplinger has written several articles about weight loss. For a free report on how to lose 10 pounds before Christmas visit LoseWeightForChristmas.com .
Categories: Diet Plan, Diet Program
Monday, November 20, 2006
Ingredient in Red Wine Boosts Endurance
In an earlier post I talked about an ingredient in red wine called resveratrol which was linked to fat loss in a clinical study. Resveratrol is most abundant in Pinot Noir grapes (in their skin) which are used in the production of Pinot Noir wine.
What I didn’t mention was that in order to receive real benefits in fat reduction you would have to drink enormous amounts of red wine (over 100 glasses a day). For obvious reasons this doesn’t seem too practical.
What scientists sometimes do, however, is try to isolate a drug that contains sufficient amounts of the substance while minimizing the health risks.
In other words they may experiment with various doses of the drug in clinical conditions and test to make sure the drug doesn’t have any dangerous side effects. If it passes all the tests, they would then take the necessary steps to put it out on the market.
Resveratrol also Increases Endurance
Research has also shown that resvedratrol re-programs the muscles and may essentially double their endurance.
In this study, mice that were given relatively high doses of resvedratrol in their diets were able to run twice as far on treadmills than mice that weren’t given the supplement.
Evidence suggested that resvedratrol increased mitochondria in the cells. Mitochondria are like little energy packs in the body’s muscle cells. They are also involved in the process of burning fat for use of energy as required by the cells. This may also explain why the mice on the supplement were also thinner.
Experts speculate since the results of resvedratrol were so significant, athletes may quite possibly use it as a performance enhancer one day in the future.
Keep in mind that these studies are still in the animal experimental stages and there is no clear evidence yet on what dosage would be beneficial to humans.
Diana Schwarzbein, M.D. - Weight Loss Advice – Video
References:
http://www.world-science.net/othernews/061116_resveratrol.htm
Categories: Diet Plan, Diet Program
What I didn’t mention was that in order to receive real benefits in fat reduction you would have to drink enormous amounts of red wine (over 100 glasses a day). For obvious reasons this doesn’t seem too practical.
What scientists sometimes do, however, is try to isolate a drug that contains sufficient amounts of the substance while minimizing the health risks.
In other words they may experiment with various doses of the drug in clinical conditions and test to make sure the drug doesn’t have any dangerous side effects. If it passes all the tests, they would then take the necessary steps to put it out on the market.
Resveratrol also Increases Endurance
Research has also shown that resvedratrol re-programs the muscles and may essentially double their endurance.
In this study, mice that were given relatively high doses of resvedratrol in their diets were able to run twice as far on treadmills than mice that weren’t given the supplement.
Evidence suggested that resvedratrol increased mitochondria in the cells. Mitochondria are like little energy packs in the body’s muscle cells. They are also involved in the process of burning fat for use of energy as required by the cells. This may also explain why the mice on the supplement were also thinner.
Experts speculate since the results of resvedratrol were so significant, athletes may quite possibly use it as a performance enhancer one day in the future.
Keep in mind that these studies are still in the animal experimental stages and there is no clear evidence yet on what dosage would be beneficial to humans.
Diana Schwarzbein, M.D. - Weight Loss Advice – Video
References:
http://www.world-science.net/othernews/061116_resveratrol.htm
Categories: Diet Plan, Diet Program
Friday, November 17, 2006
Which Diet Philosophy Is Best for Weight Loss?
On the last post I mentioned that a low fat diet may not necessarily be more efficient than a calorie reduced diet. Which then, is the perfect diet strategy?
Essentially, the key to successful dieting is the idea of moderation and variety with respect to your eating habits.
If you’re going to take the low carb approach make sure to choose low fat proteins and carbs that contain high fiber contents. Keep in mind that researchers have warned that high protein diets, especially those with high saturated fat content, may be harmful to health.
Diet variety is also very important in attaining balanced nutrition. Make sure your diet consists of foods from all food groups. In other words, don’t concentrate on just a couple of food groups - it is not only boring, but may also be ineffective for weight loss, studies say.
A big factor responsible for obesity and chronic disease in America today is the ratio of omega-6 to omega-3 fatty acids in our diet. This ratio is too high!
In other words, the proportion of foods that contain omega-6 fatty acids is dangerously higher than those containing omega-3s.
In order to improve this ratio we must increase intakes of omega-3 foods at the expense of those containing omega 6s. The ideal ratio of omega-6 to omega-3 is from 3:1 to 5:1.
Let’s identify the foods that belong to each category.
Omega-6 Food Sources
- Most vegetable oils except for flax seed oil.
- Cereals and whole grain breads.
- Eggs and poultry.
Omega-3 Food Sources
- Cold water – oily fish such as mackerel and salmon.
- Flax seed oil
- Botanical sources such as Flax seed, purslane, lingonberry and sea buckthorn.
Also, it’s important to note that eggs from chickens fed with greens and insects have higher omega-3 and lower omega-6 contents than those fed corn and soybean diets. Similarly, meat from grass-fed animals contains more omega-3s than grain-fed animals.
The high omega-6 to omega-3 ratio is probably the biggest and most under-stated dietary factor responsible for chronic disease such as heart disease as well as various cancers, in the Western world today.
We all must make efforts to lower it by increasing omega-3 containing foods in our diet (at the expense of omega-6s). This will strengthen the immune system while improving weight management at the same time.
Check Out This Funny Foreign Commercial
References:
http://www.cbsnews.com/stories/2006/11/14/health/webmd/
main2182266.shtml
Categories: Diet Plan, Diet Program
Essentially, the key to successful dieting is the idea of moderation and variety with respect to your eating habits.
If you’re going to take the low carb approach make sure to choose low fat proteins and carbs that contain high fiber contents. Keep in mind that researchers have warned that high protein diets, especially those with high saturated fat content, may be harmful to health.
Diet variety is also very important in attaining balanced nutrition. Make sure your diet consists of foods from all food groups. In other words, don’t concentrate on just a couple of food groups - it is not only boring, but may also be ineffective for weight loss, studies say.
A big factor responsible for obesity and chronic disease in America today is the ratio of omega-6 to omega-3 fatty acids in our diet. This ratio is too high!
In other words, the proportion of foods that contain omega-6 fatty acids is dangerously higher than those containing omega-3s.
In order to improve this ratio we must increase intakes of omega-3 foods at the expense of those containing omega 6s. The ideal ratio of omega-6 to omega-3 is from 3:1 to 5:1.
Let’s identify the foods that belong to each category.
Omega-6 Food Sources
- Most vegetable oils except for flax seed oil.
- Cereals and whole grain breads.
- Eggs and poultry.
Omega-3 Food Sources
- Cold water – oily fish such as mackerel and salmon.
- Flax seed oil
- Botanical sources such as Flax seed, purslane, lingonberry and sea buckthorn.
Also, it’s important to note that eggs from chickens fed with greens and insects have higher omega-3 and lower omega-6 contents than those fed corn and soybean diets. Similarly, meat from grass-fed animals contains more omega-3s than grain-fed animals.
The high omega-6 to omega-3 ratio is probably the biggest and most under-stated dietary factor responsible for chronic disease such as heart disease as well as various cancers, in the Western world today.
We all must make efforts to lower it by increasing omega-3 containing foods in our diet (at the expense of omega-6s). This will strengthen the immune system while improving weight management at the same time.
Check Out This Funny Foreign Commercial
References:
http://www.cbsnews.com/stories/2006/11/14/health/webmd/
main2182266.shtml
Categories: Diet Plan, Diet Program
Tuesday, November 14, 2006
Why Can’t I Keep the Weight Off?
The biggest problem in weight loss is not losing weight. If you have ever dieted, chances are you have lost a certain amount of weight. Some people lose more than others which of course depends on different variables.
The problem is keeping the pounds from coming back. Long term weight loss maintenance is the most difficult thing to achieve and what most people struggle with.
Why is that? One explanation may be that people are creatures of habit and find it very difficult to adjust to changes.
Dozens of studies have shown that the results of dieting for long term weight loss have not been successful with obese people.
If we look at the calorie component of the different food macronutrients we will find that fat contains the most calories by far. It would seem logical then, that the reduction of dietary fat would take care of a large chunk of calories.
So a low fat diet is probably the best solution for weight loss, right? Wrong. A recent study has shown that a low fat diet hasn’t shown to be any more effective than a low calorie diet.
Check out this video to see how Janet Jackson lost 60 pounds in just a few months.
Janet Jackson Weight Loss Video
References:
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=12076496&dopt=Citation
The problem is keeping the pounds from coming back. Long term weight loss maintenance is the most difficult thing to achieve and what most people struggle with.
Why is that? One explanation may be that people are creatures of habit and find it very difficult to adjust to changes.
Dozens of studies have shown that the results of dieting for long term weight loss have not been successful with obese people.
If we look at the calorie component of the different food macronutrients we will find that fat contains the most calories by far. It would seem logical then, that the reduction of dietary fat would take care of a large chunk of calories.
So a low fat diet is probably the best solution for weight loss, right? Wrong. A recent study has shown that a low fat diet hasn’t shown to be any more effective than a low calorie diet.
Check out this video to see how Janet Jackson lost 60 pounds in just a few months.
Janet Jackson Weight Loss Video
References:
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=12076496&dopt=Citation
Thursday, November 09, 2006
Do You Check Your Weight Loss Scale?
Weighing Obsessively -
If you’re like me, you probably hop on the scale as often as possible to check on your weight loss progress.
If you’re dieting you’ll notice the scale reading will drop initially, as you lose weight during the early stages of your diet. Then there comes a point where the scale seems to be stuck on a specific weight level. Later you may even notice an upward trend in the readings, especially if you are working out.
What does this all mean?
At the beginning of a calorie restricted diet you usually lose a significant amount of water. This is deceiving to many because they think they are only losing fat. There are, however, small reductions in fat and lean muscle mass as well.
When you get to a point where you stop losing weight, this means you have reached a weight loss plateau.
If you are strength training or exercising by using big muscle groups you may notice the scale reading move back up. This is not necessarily bad. In fact it is generally a good thing and is caused by muscle build up. Muscle weighs, more than fat. Your body is going through a transformation. Your muscle to fat ratio increases and so does your weight.
Is it beneficial to have a weight scale? How often should you weigh yourself? Does it help or hinder your weight loss efforts? Studies say that keeping a weight scale for monitoring your weight may actually have a positive effect on weight loss.
While many weight loss programs recommend weighing yourself once a week, a recent study showed that subjects who monitored their weight daily, lost more weight and kept it off longer than those who did not. For more on how often you should keep track of your weight watch this accompanying video.
If you’re like me, you probably hop on the scale as often as possible to check on your weight loss progress.
If you’re dieting you’ll notice the scale reading will drop initially, as you lose weight during the early stages of your diet. Then there comes a point where the scale seems to be stuck on a specific weight level. Later you may even notice an upward trend in the readings, especially if you are working out.
What does this all mean?
At the beginning of a calorie restricted diet you usually lose a significant amount of water. This is deceiving to many because they think they are only losing fat. There are, however, small reductions in fat and lean muscle mass as well.
When you get to a point where you stop losing weight, this means you have reached a weight loss plateau.
If you are strength training or exercising by using big muscle groups you may notice the scale reading move back up. This is not necessarily bad. In fact it is generally a good thing and is caused by muscle build up. Muscle weighs, more than fat. Your body is going through a transformation. Your muscle to fat ratio increases and so does your weight.
Is it beneficial to have a weight scale? How often should you weigh yourself? Does it help or hinder your weight loss efforts? Studies say that keeping a weight scale for monitoring your weight may actually have a positive effect on weight loss.
While many weight loss programs recommend weighing yourself once a week, a recent study showed that subjects who monitored their weight daily, lost more weight and kept it off longer than those who did not. For more on how often you should keep track of your weight watch this accompanying video.
Saturday, November 04, 2006
Tired? Not enough Energy? You Need Exercise Study Says
Fatigue is brought on by several different factors including insomnia, poor nutrition and inactivity.
Most people that have low energy levels probably exercise very little or not at all. Besides the fact that regular exercise increases metabolism and energy expenditure resulting in weight loss, it may also improve vitality and energy levels.
I can tell you personally, whenever I stop exercising for a period of time, I feel more tired and find it more difficult getting up in the morning. In addition, I don’t feel as psychologically or emotionally charged.
When I train in the morning, for example, I feel more energetic, more positive, and better prepared to take on the tasks that lie ahead. My day just flies by without noticing it.
If you’re tired all the time or don’t get enough sleep, try exercising for even half a hour a day and you’ll notice a difference. You might think, “What’s the point of exercising, when I don’t have the energy to do so in the first place?”
It does sound contradicting but believe me it will benefit you. Many people use that argument as an excuse for inaction and continue through life complaining they’re always tired and can’t sleep.
Here are some proven benefits of regular exercise:
- Can significantly reduce risks of heart disease in obese adolescents.
- Just 20 minutes of daily exercise may significantly increase energy level.
- Improves psychological state of patients suffering from clinical depression or depression caused by mental illness.
- Cancer survivors reported exercise helps to reduce cancer related fatigue.
- Studies have shown inactive people lose weight quicker by exercise than active people.
Hopefully this is enough to convince you to finally get of the couch and start getting more active (myself included).
References:
http://www.thewbalchannel.com/health/10239074/detail.html
http://www.forbes.com/forbeslife/health/feeds/hscout/2006/11/03/
hscout535792.htmlhscout535792.html
http://www.news.com.au/story/0,23599,20694136-1702,00.html
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=%20PubMed&list_uids=9568604&dopt=Citation
Categories: Diet Plan, Diet Program
Most people that have low energy levels probably exercise very little or not at all. Besides the fact that regular exercise increases metabolism and energy expenditure resulting in weight loss, it may also improve vitality and energy levels.
I can tell you personally, whenever I stop exercising for a period of time, I feel more tired and find it more difficult getting up in the morning. In addition, I don’t feel as psychologically or emotionally charged.
When I train in the morning, for example, I feel more energetic, more positive, and better prepared to take on the tasks that lie ahead. My day just flies by without noticing it.
If you’re tired all the time or don’t get enough sleep, try exercising for even half a hour a day and you’ll notice a difference. You might think, “What’s the point of exercising, when I don’t have the energy to do so in the first place?”
It does sound contradicting but believe me it will benefit you. Many people use that argument as an excuse for inaction and continue through life complaining they’re always tired and can’t sleep.Here are some proven benefits of regular exercise:
- Can significantly reduce risks of heart disease in obese adolescents.
- Just 20 minutes of daily exercise may significantly increase energy level.
- Improves psychological state of patients suffering from clinical depression or depression caused by mental illness.
- Cancer survivors reported exercise helps to reduce cancer related fatigue.
- Studies have shown inactive people lose weight quicker by exercise than active people.
Hopefully this is enough to convince you to finally get of the couch and start getting more active (myself included).
References:
http://www.thewbalchannel.com/health/10239074/detail.html
http://www.forbes.com/forbeslife/health/feeds/hscout/2006/11/03/
hscout535792.htmlhscout535792.html
http://www.news.com.au/story/0,23599,20694136-1702,00.html
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=%20PubMed&list_uids=9568604&dopt=Citation
Categories: Diet Plan, Diet Program
Thursday, November 02, 2006
Can You be Fat and Healthy? Study Says Yes.
Several studies involving people from the Mediterranean region and France have shown that people in these areas had significantly less occurrences of heart disease and some cancers, even though their diets were high in fat.
The French studies suggested good health was associated with diet variety and diversity. In other words, the French ate more foods from all food groups as compared to Americans. This resulted in a lower omega 6 (n6): omega 3 (n3) ratio.
Scientists believe that a low n6 to n3 ratio is a crucial factor in fighting against chronic disease. In other words, the more omega 3 fatty acids you consume the higher probability you have of being healthier, for longer periods.
The Mediterranean group also consumed foods rich in omega 3s such as walnut, figs, wild greens and ate 10 times more fish than their American counterparts.
The other thing was that these cultures accompanied their meals with red wine. Well a recent study confirms again that an ingredient (resveratrol) in red wine has the ability to offset certain risk factors associated with obesity. This may be good news for overweight people.
All these diet components combined with exercise participation may be a good prescription for good health and longevity for us living here in North America.
Eat well, live healthy.
Please give me some input on this topic. Let me know what your thoughts and experiences are. I look forward to seeing them.
References:
http://www.sciencedaily.com, “Healthy diets need fat, according to new study”, retrieved 22 June 2005 from http://www.sciencedaily.com/releases/1998/04/980424031929.htm
Categories: Diet Plan, Diet Program
The French studies suggested good health was associated with diet variety and diversity. In other words, the French ate more foods from all food groups as compared to Americans. This resulted in a lower omega 6 (n6): omega 3 (n3) ratio.
Scientists believe that a low n6 to n3 ratio is a crucial factor in fighting against chronic disease. In other words, the more omega 3 fatty acids you consume the higher probability you have of being healthier, for longer periods.
The Mediterranean group also consumed foods rich in omega 3s such as walnut, figs, wild greens and ate 10 times more fish than their American counterparts.
The other thing was that these cultures accompanied their meals with red wine. Well a recent study confirms again that an ingredient (resveratrol) in red wine has the ability to offset certain risk factors associated with obesity. This may be good news for overweight people.
All these diet components combined with exercise participation may be a good prescription for good health and longevity for us living here in North America.
Eat well, live healthy.
Please give me some input on this topic. Let me know what your thoughts and experiences are. I look forward to seeing them.
References:
http://www.sciencedaily.com, “Healthy diets need fat, according to new study”, retrieved 22 June 2005 from http://www.sciencedaily.com/releases/1998/04/980424031929.htm
Categories: Diet Plan, Diet Program
Monday, October 30, 2006
Break Your Weight Loss Plateau - Quick Tips
Categories: Diet Plan, Diet Program
Break Your Weight Loss Plateau - Quick Tips
Shock your body by changing your regular exercise and eating routines. Just as bodybuilders shock their muscles into growth by constantly changing their workouts you can overcome your weight plateau by shocking your body, causing it to increase its fat burning levels.
By that I am not implying that in order to lose weight you must mimic a bodybuilder’s training style. What I mean is, small medium and/or large changes in your diet method and training routine can actually help you get over that last hump - to lose those last few stubborn pounds.
Diet:
Although many people have made improvements in their diet they mistakenly think their present diet habits are perfect. They have worked so far so why change them? The point is, however, they don't work very well once you’ve reached a weight loss plateau.
One thing you can do is cut down on starchy carbs and increase those of the non starch variety. Replace potatoes with yams, white rice with wild rice and bread with whole grain bread but at moderate amounts. High fiber (low starch) carbs are very filling and still provide much needed blood glucose that is used for energy during training.
The other thing is that they also keep blood glucose levels stable reducing hunger pangs and increasing the rate of fat metabolism.
Switch up your protein meals (e.g. from beef to lean veal – from chicken to fish). Go an entire week by substituting beef and chicken meals with fish. Have weeks entirely without beef, others without chicken. Try a week eating only vegetarian meals, substituting animal with vegetable protein.
Change your fats around (butter, non-hydrogenated oils, cold-pressed oils, etc.)
Exercise:
Mix high intensity-type exercise into your aerobic training routine.
Either at the end of your workout or in between, try sprinting all out, for 10-15 seconds followed by 10-15 seconds of rest and repeat 5-10 times.
Believe me, do this on a regular basis and literally watch those pounds melt away.
Vary your workout times. If you’re used to training after school or work, switch it to first thing in the morning before breakfast - and vice versa.
Hopefully these tips will help you overcome your diet and weight loss plateaus and trim down to the level you’ve been targeting.
References:
1. http://www.findarticles.com/p/articles/mi_m0KFY/is_7_20/
ai_98542754
2. http://jcem.endojournals.org/cgi/content/abstract/89/9/4197
3. “The effects of either high-intensity resistance or endurance training on resting metabolic rate”: http://www.ajcn.org/cgi/content/abstract/55/4/802
Monday, October 23, 2006
Fiber Benefits: Health and Weight Loss
Categories: Diet Plan, Diet Program
Over the years the food industry has been steadily reducing the fiber content in food as a result of food processing. At the same time diet trends have been moving away from foods containing fiber and towards high protein, low carbohydrate type foods.
What people don’t realize is fiber is essential both to good health and weight loss maintenance. The reduction or absence of fiber in the diet may result in many health conditions and chronic diseases. A recent British study suggested that white bread increases the risk of developing cancer.
The other thing people aren’t aware of is fiber can actually help you lose weight. Yes, that’s right. Carbohydrates included in this category are those that are low in starch content. For example, fresh fruits, vegetables and grains. Those high in starch are potatoes, rice, white bread, etc. – and should be avoided or reduced.
High fiber carbohydrates are also lower in glycemic index or slow carbs (not low carbs). They digest slower and therefore don’t cause spikes in blood sugar levels. Scientists believe foods that keep blood glucose (sugar) levels relatively stable result in improved insulin response and may enhance fat metabolism.
This is why the Glycemic index (GI) - type diets became popular. Although, authors of these types of diets attribute successful weight loss to low GI carbohydrates, they are only half right. Many Scientists suggest that it’s the high fiber content in these low GI foods that‘s associated with improved health and weight loss rather than their glycemic index values.
References:
http://www.dailymail.co.uk/pages/live/articles/health/
healthmain.html?in_article_id=411506&in_page_id=1774
http://jcem.endojournals.org/cgi/content/abstract/89/9/4197
http://www.hsibaltimore.com/ealerts/ea200603/
ea20060308.html
Over the years the food industry has been steadily reducing the fiber content in food as a result of food processing. At the same time diet trends have been moving away from foods containing fiber and towards high protein, low carbohydrate type foods.
What people don’t realize is fiber is essential both to good health and weight loss maintenance. The reduction or absence of fiber in the diet may result in many health conditions and chronic diseases. A recent British study suggested that white bread increases the risk of developing cancer.
The other thing people aren’t aware of is fiber can actually help you lose weight. Yes, that’s right. Carbohydrates included in this category are those that are low in starch content. For example, fresh fruits, vegetables and grains. Those high in starch are potatoes, rice, white bread, etc. – and should be avoided or reduced.
High fiber carbohydrates are also lower in glycemic index or slow carbs (not low carbs). They digest slower and therefore don’t cause spikes in blood sugar levels. Scientists believe foods that keep blood glucose (sugar) levels relatively stable result in improved insulin response and may enhance fat metabolism.
This is why the Glycemic index (GI) - type diets became popular. Although, authors of these types of diets attribute successful weight loss to low GI carbohydrates, they are only half right. Many Scientists suggest that it’s the high fiber content in these low GI foods that‘s associated with improved health and weight loss rather than their glycemic index values.
References:
http://www.dailymail.co.uk/pages/live/articles/health/
healthmain.html?in_article_id=411506&in_page_id=1774
http://jcem.endojournals.org/cgi/content/abstract/89/9/4197
http://www.hsibaltimore.com/ealerts/ea200603/
ea20060308.html
Tuesday, October 17, 2006
Child Obesity Epidemic
We hear, almost on a daily basis, about the obesity problem that exists in America today and that Americans are much fatter now compared to previous generations. What about the prevalence of obesity in children?
In the past, obesity was a condition normally associated with adults, especially those in their later years - not so much with children. Well today that gap has decreased significantly and continues to do so at a rapid pace. To show you what I mean here are some statistics (from the National Center for Health Statistics, National Health and Nutrition Examination Survey):
From 1971 to 2000 the increase in obesity in boys (ages 6-11) rose from 4.3% to 16% respectively and similarly 3.6% to 14.5% for girls. In the same time frame, obesity prevalence in boys (ages 12-19) went from 6.1% to 15.5% and 6.2% to 15.5% in girls of the same age group.
If that’s not disturbing enough here is some news on diabetes occurrence in children and adolescents in America. According to Dr. Angela Liese, from the University of South Carolina, one out of every 513 children and adolescents has diabetes. Type 1 diabetes was found in all racial/ethnic groups except in American Indian youth.
Type 2 diabetes, however, was found in all ethnic/racial groups in youth between the ages of 10 and 19. Of all those cases, non-Hispanic whites represented 6%, blacks - 33%, Asian/Pacific Islanders – 40% and the highest prevalence was among American Indian youth at 76%.
Scientists believe that obesity is a strong factor in the development of type 2 diabetes and parents should educate and inform their children on weight control through proper nutrition, exercise and about the dangers of overeating (especially fast food). The only way to do that effectively is to lead by example.
If your children are not involved in sports get them involved in various activities. Take them on a stroll with the dog – take the whole family to the park and play Frisbee, football, soccer or whatever you feel comfortable with. Do this on a regular basis on most days of the week. This will benefit you equally as much as your children.
Prepare home cooked meals that contain low starch, fiber rich carbohydrates, and lean proteins. Teach your children to avoid or reduce junk food that is loaded with fat and sugar (fast food, candy bars, chips, etc.).
One of the reasons for this rise in child obesity is that the number of meals derived from fast food or processed food sources has steadily increased over the years. More and more Americans have been flocking to fast food outlets because the industry has been able to increase food portions, keep prices relatively low, while generating adequate profit margins.
And they promote these concepts (perceived benefits) with huge advertising campaigns most of which are targeted to children and play on their emotions. When this type of indoctrination is bred into people from very young ages, a simple glimpse of an advertising poster or the sound of a radio jingle can automatically trigger feelings of hunger – or rather, thoughts of hunger and desire for a particular food product.
One way to fight against this is to educate children. Teach them about the dangers and consequences of eating frequent and/or large amounts of certain fast or processed foods –that are loaded with fat, sugar and salt and have little nutritional value.
Remember that being overweight or obese is a major risk factor in developing chronic diseases such as cardiovascular disease, diabetes, cancer and others. Stay conscious of it and pass on this knowledge to your children. Knowledge is power. I would appreciate your input on this topic, whether you agree with it or not.
Categories: Diet Plan, Diet Program
In the past, obesity was a condition normally associated with adults, especially those in their later years - not so much with children. Well today that gap has decreased significantly and continues to do so at a rapid pace. To show you what I mean here are some statistics (from the National Center for Health Statistics, National Health and Nutrition Examination Survey):
From 1971 to 2000 the increase in obesity in boys (ages 6-11) rose from 4.3% to 16% respectively and similarly 3.6% to 14.5% for girls. In the same time frame, obesity prevalence in boys (ages 12-19) went from 6.1% to 15.5% and 6.2% to 15.5% in girls of the same age group.
If that’s not disturbing enough here is some news on diabetes occurrence in children and adolescents in America. According to Dr. Angela Liese, from the University of South Carolina, one out of every 513 children and adolescents has diabetes. Type 1 diabetes was found in all racial/ethnic groups except in American Indian youth.
Type 2 diabetes, however, was found in all ethnic/racial groups in youth between the ages of 10 and 19. Of all those cases, non-Hispanic whites represented 6%, blacks - 33%, Asian/Pacific Islanders – 40% and the highest prevalence was among American Indian youth at 76%.
Scientists believe that obesity is a strong factor in the development of type 2 diabetes and parents should educate and inform their children on weight control through proper nutrition, exercise and about the dangers of overeating (especially fast food). The only way to do that effectively is to lead by example.
If your children are not involved in sports get them involved in various activities. Take them on a stroll with the dog – take the whole family to the park and play Frisbee, football, soccer or whatever you feel comfortable with. Do this on a regular basis on most days of the week. This will benefit you equally as much as your children.
Prepare home cooked meals that contain low starch, fiber rich carbohydrates, and lean proteins. Teach your children to avoid or reduce junk food that is loaded with fat and sugar (fast food, candy bars, chips, etc.).
One of the reasons for this rise in child obesity is that the number of meals derived from fast food or processed food sources has steadily increased over the years. More and more Americans have been flocking to fast food outlets because the industry has been able to increase food portions, keep prices relatively low, while generating adequate profit margins.
And they promote these concepts (perceived benefits) with huge advertising campaigns most of which are targeted to children and play on their emotions. When this type of indoctrination is bred into people from very young ages, a simple glimpse of an advertising poster or the sound of a radio jingle can automatically trigger feelings of hunger – or rather, thoughts of hunger and desire for a particular food product.
One way to fight against this is to educate children. Teach them about the dangers and consequences of eating frequent and/or large amounts of certain fast or processed foods –that are loaded with fat, sugar and salt and have little nutritional value.
Remember that being overweight or obese is a major risk factor in developing chronic diseases such as cardiovascular disease, diabetes, cancer and others. Stay conscious of it and pass on this knowledge to your children. Knowledge is power. I would appreciate your input on this topic, whether you agree with it or not.
Categories: Diet Plan, Diet Program
Wednesday, October 11, 2006
Jogging with Pain?
Recently a subscriber wrote in and complained of the pain he experiences while jogging. He jogs most days of the week for approximately 3-5 miles. He is in his forties and weighs over 200 pounds.
Pain and discomfort are common among athletes and people who workout almost on a daily basis. Injuries to the muskulosketal system may result from regular training over long periods. These wear and tear type injuries may include:
Bursitis: Inflammation of the small fluid sacks that provide lubrication and cushioning for the knees.
Tendinitis: Inflammation or small tears of the tendons.
Patellofemoral Pain Syndrome: Pain directly in front of the knee from wear and tear, being overweight and knee cap altercations.
Although sometimes there may be no permanent cure, therapies may include rest, bracing, physiotherapy or in some cases surgery. Treatment may also depend on several factors such as type, location and degree of the injury. Age, level of activity and state of health are also factors.
As a jogger well in my thirties one thing I found works for me is the use of an elliptical trainer. I usually jog 4 times a week and also include 3 days of weight training. Recently, I split my workouts between jogging and elliptical training (2 times a week for each). I have noticed a big improvement. The joint pain has decreased dramatically and I still get a great workout from the elliptical machine.
Ellipticals can be found in almost any gym and work by using a circular leg movement with no pounding and much less pressure on the joints.
Pain and discomfort are common among athletes and people who workout almost on a daily basis. Injuries to the muskulosketal system may result from regular training over long periods. These wear and tear type injuries may include:
Bursitis: Inflammation of the small fluid sacks that provide lubrication and cushioning for the knees.
Tendinitis: Inflammation or small tears of the tendons.
Patellofemoral Pain Syndrome: Pain directly in front of the knee from wear and tear, being overweight and knee cap altercations.
Although sometimes there may be no permanent cure, therapies may include rest, bracing, physiotherapy or in some cases surgery. Treatment may also depend on several factors such as type, location and degree of the injury. Age, level of activity and state of health are also factors.
As a jogger well in my thirties one thing I found works for me is the use of an elliptical trainer. I usually jog 4 times a week and also include 3 days of weight training. Recently, I split my workouts between jogging and elliptical training (2 times a week for each). I have noticed a big improvement. The joint pain has decreased dramatically and I still get a great workout from the elliptical machine.
Ellipticals can be found in almost any gym and work by using a circular leg movement with no pounding and much less pressure on the joints.
Thursday, October 05, 2006
Low Carb vs. Low Fat
There’s been a long standing debate on which diet is superior: The high protein, low carb vs. the high carb, low fat diet. Let’s look at effects on health first.
Doctors still favor the low fat over the low carb version. Mainly because the high protein type diet usually contains high fat content. And saturated fat has been strongly associated with chronic diseases. Although, scientists say more research has to be done on the long term health effects of the high protein diet.
Evidence tying the high carb type diet with insulin resistance and weight gain has also largely been controversial. More studies need to be done in this area as well. Although other research suggests that a high carbohydrate diet that also contains high fiber content is beneficial to health.
Weight Loss Efficiency:
Both diets have had success in achieving weight loss. Keep in mind, however, that diets are successful in weight reduction because they are based on calorie restriction. The bottom line is, it still boils down to input vs. output.
The Diets:
Low carb: South Beach, Zone, and Atkins.
High carb: Weight Watchers, Jenny Craig, Mediterranean.
For a more detailed look at these diets check out our diet reviews.
Categories: Diet Plan, Diet Program
Wednesday, October 04, 2006
How to Choose Your Diet
With all the different diet plans available out there, how do you know which is the right one for you? Well, to help sift through all the confusion we have provided a summary and review of the most popular diets.
After looking at the reviews, if you still feel you don’t know which diet plan to choose, what do you do? Well, you can begin by signing up (free) with a few plans that look promising and try their free profiles. This will help give you a better feel of each diet program.
See which one fits your goals. You can begin by writing down what you want to accomplish:
Do you want to lose weight fast or are you looking for long term weight loss maintenance? How much do you want to spend? What’s more convenient for you - a plan that offers pre-packaged foods or one that includes foods from the supermarket?
Look at the tools and weight loss support that they offer. Some diet plans offer real live dietitians to answer questions online. Others have forums, chat rooms, newsletters, journals and calculators, recipes, buddy systems or a certain combination of the above.
The other thing to look for is the success rate or track record of the plan. Is it a reputable company? The bottom line is, you have to feel comfortable with the diet plan and it must fill your needs. Good luck!
Categories: Diet Plan, Diet Program
Tuesday, October 03, 2006
Finding the Right Diet – Zone, South Beach, Atkins?
Of the most popular diet philosophies today, which one is best?
Is it the high carb, low fat diet, the low carb, high protein diet or simply the low calorie diet? The heated debate continues.
Although these diets and their many variations have been successful with weight loss, there are several questions that need to be addressed:
Is the diet effective in the short or long term? Is it family friendly? That is, can the rest of the family participate or do you have to purchase a separate set of diet food products for yourself? What is the cost involved? These are just some things to think about before making your decision.
The other thing you need to ask yourself is which diet plan would you be most comfortable with? The Zone, South Beach and Atkins diets are based on higher contents of animal protein, while Weight Watchers and Jenny Craig are higher in carbohydrate contents.
To see how we rated these and other popular diets, you can check out our diet reviews page. Let us know what you think. Give us your own diet review, if you wish and we’ll post it.
weight loss
Is it the high carb, low fat diet, the low carb, high protein diet or simply the low calorie diet? The heated debate continues.
Although these diets and their many variations have been successful with weight loss, there are several questions that need to be addressed:
Is the diet effective in the short or long term? Is it family friendly? That is, can the rest of the family participate or do you have to purchase a separate set of diet food products for yourself? What is the cost involved? These are just some things to think about before making your decision.
The other thing you need to ask yourself is which diet plan would you be most comfortable with? The Zone, South Beach and Atkins diets are based on higher contents of animal protein, while Weight Watchers and Jenny Craig are higher in carbohydrate contents.
To see how we rated these and other popular diets, you can check out our diet reviews page. Let us know what you think. Give us your own diet review, if you wish and we’ll post it.
weight loss
Saturday, September 30, 2006
Diet Reviews – Today’s Top Online Diet Plans
Categories: diet, weight loss
If you’re thinking of going on a diet you may want to start by comparing several diet plans first. Well, to help get you started, I have compiled a list of online diet and weight loss plans.
They were rated based on popularity and effectiveness. Other factors considered were cost, effectiveness in the long term and whether the diet was family friendly.
Feel free to check out these diet reviews and let me know what you think by leaving a comment below. Good luck!
If you’re thinking of going on a diet you may want to start by comparing several diet plans first. Well, to help get you started, I have compiled a list of online diet and weight loss plans.
They were rated based on popularity and effectiveness. Other factors considered were cost, effectiveness in the long term and whether the diet was family friendly.
Feel free to check out these diet reviews and let me know what you think by leaving a comment below. Good luck!
Tuesday, September 26, 2006
What’s the Best Diet for Me?
Dieting for Success
You should be looking for a diet that is somewhat compatible to your lifestyle. When we say diet, we don’t mean fad diet. The idea is to find a system which includes a well balanced diet and becomes a part of your every day life.
Fad diets and meal replacements involve drastic changes to your daily diet and are very difficult to follow over the long term. This is why they are only temporary solutions. You want permanent weight loss not temporary weight loss.
The diet should include a proper balance of protein, carbohydrate and fat. It should be high in fiber–rich carbohydrates, unsaturated and non hydrogenated oils, and low in refined carbohydrates (sugar, white flour, and starch) and saturated and hydrogenated fats (high-fat meats butter, margarine, shortening, creamy sauces). Read the food labels on all food products before buying them.
Ask these questions before joining a diet or weight loss program:
1. Are the people running the program qualified?
2. Could you see yourself participating in it for a long period of time, or is it impractical to do so?
3. Is it based on real foods or on meal replacements, supplements or food products sold by the organization?
4. Are there any health risks - if so, what are they?
5. Is the program designed for a specific time period or is it based on behavior modification and improved lifestyle.
6. How much does the program or book cost?
7. Does it offer any type of support, or will you be on your own?
8. Does it offer an exercise prescription with specific guidelines?
These are some of the questions you should think about before purchasing or joining any weight loss program. There are many available online.
There are few diet plans that are very good. Before you purchase one, make sure it is practical and offers a good money back guarantee.
By John Tiniakos
You should be looking for a diet that is somewhat compatible to your lifestyle. When we say diet, we don’t mean fad diet. The idea is to find a system which includes a well balanced diet and becomes a part of your every day life.
Fad diets and meal replacements involve drastic changes to your daily diet and are very difficult to follow over the long term. This is why they are only temporary solutions. You want permanent weight loss not temporary weight loss.
The diet should include a proper balance of protein, carbohydrate and fat. It should be high in fiber–rich carbohydrates, unsaturated and non hydrogenated oils, and low in refined carbohydrates (sugar, white flour, and starch) and saturated and hydrogenated fats (high-fat meats butter, margarine, shortening, creamy sauces). Read the food labels on all food products before buying them.
Ask these questions before joining a diet or weight loss program:
1. Are the people running the program qualified?
2. Could you see yourself participating in it for a long period of time, or is it impractical to do so?
3. Is it based on real foods or on meal replacements, supplements or food products sold by the organization?
4. Are there any health risks - if so, what are they?
5. Is the program designed for a specific time period or is it based on behavior modification and improved lifestyle.
6. How much does the program or book cost?
7. Does it offer any type of support, or will you be on your own?
8. Does it offer an exercise prescription with specific guidelines?
These are some of the questions you should think about before purchasing or joining any weight loss program. There are many available online.
There are few diet plans that are very good. Before you purchase one, make sure it is practical and offers a good money back guarantee.
By John Tiniakos
Monday, September 18, 2006
What Causes Food Cravings?
Food Cravings
Research has shown that food cravings are usually triggered by certain emotions. The best way to stop these urges is to record what foods you crave during certain emotional states. And then find healthier alternatives to these food products and/or try to curb or change that specific emotional condition.
Three studies were conducted on common emotions associated with food cravings. These included cravings caused by stress, anger and depression. It was found that people under stress produce a hormone called cortisol.
A recent study suggested subjects with higher levels of cortisol were likely to eat more during stress. (1) A couple of ways to alleviate stress is to get out of the situation, go outside for a walk, do some pushups, listen to your favorite music, anything to escape the rat race.
Another study from the University of Wurzburg, Germany suggested the number one emotion that triggers food cravings in women is anger. Anger makes women desire sweets because of a hormone released in the brain. (2) The best way to cure that is to sit back, take a few deep breaths, and collect your thoughts. Try to look or re-think the situation in calm manner. It helps to sometimes look at the situation from the other person’s point of view. Just letting go can release you from its grasp.
The other emotion is depression. It involves the same hormone as with anger called serotonin. People look for sweets as a means for comfort and solace. Many studies have shown that exercise is a good cure for depression. According to a study at Duke University, walking for just 14 minutes reversed negative feelings by 82%. (3) Participation in a program of regular exercise would therefore be very good advice.
In order to do something about these emotional triggers you must be conscious of them. Keep a daily record of every time you eat and record the psychological state you were in. Once you recognize these food patterns, you must take alternative actions. One solution is to get more active. Start participating in a group sport or regular exercise program. Find a partner to exercise with. This will make it easier to stick with your plan.
The benefit of exercise is tenfold. By exercising more, you reduce the time spent at home, also reducing the likelihood of snacking. Exercise is a great way to relieve stress and improve your psychological condition. Regular physical activity also helps to reduce weight, maintain weight loss, improve your appearance and most likely your self esteem as well.
References:
1, 2, 3 www.detnews.com, “Don’t fall for the triggers that cause food cravings”, retrieved 25 Aug. 2005 from http://www.detnews.com/2001/health/0104/09/h06-208118.htm
Research has shown that food cravings are usually triggered by certain emotions. The best way to stop these urges is to record what foods you crave during certain emotional states. And then find healthier alternatives to these food products and/or try to curb or change that specific emotional condition.
Three studies were conducted on common emotions associated with food cravings. These included cravings caused by stress, anger and depression. It was found that people under stress produce a hormone called cortisol.
A recent study suggested subjects with higher levels of cortisol were likely to eat more during stress. (1) A couple of ways to alleviate stress is to get out of the situation, go outside for a walk, do some pushups, listen to your favorite music, anything to escape the rat race.
Another study from the University of Wurzburg, Germany suggested the number one emotion that triggers food cravings in women is anger. Anger makes women desire sweets because of a hormone released in the brain. (2) The best way to cure that is to sit back, take a few deep breaths, and collect your thoughts. Try to look or re-think the situation in calm manner. It helps to sometimes look at the situation from the other person’s point of view. Just letting go can release you from its grasp.
The other emotion is depression. It involves the same hormone as with anger called serotonin. People look for sweets as a means for comfort and solace. Many studies have shown that exercise is a good cure for depression. According to a study at Duke University, walking for just 14 minutes reversed negative feelings by 82%. (3) Participation in a program of regular exercise would therefore be very good advice.
In order to do something about these emotional triggers you must be conscious of them. Keep a daily record of every time you eat and record the psychological state you were in. Once you recognize these food patterns, you must take alternative actions. One solution is to get more active. Start participating in a group sport or regular exercise program. Find a partner to exercise with. This will make it easier to stick with your plan.
The benefit of exercise is tenfold. By exercising more, you reduce the time spent at home, also reducing the likelihood of snacking. Exercise is a great way to relieve stress and improve your psychological condition. Regular physical activity also helps to reduce weight, maintain weight loss, improve your appearance and most likely your self esteem as well.
References:
1, 2, 3 www.detnews.com, “Don’t fall for the triggers that cause food cravings”, retrieved 25 Aug. 2005 from http://www.detnews.com/2001/health/0104/09/h06-208118.htm
Wednesday, September 13, 2006
Regarding "7 Surefire Steps for Weight Loss"
Hello Everyone.
Because I posted “7 Surefire Steps for Weight Loss” separately (on different posts), I have received a huge amount of emails. People keep asking me about the other steps – how they tie in to the post they got - where they can find them, etc.
In fact, I was flooded with a ton of emails that I just couldn’t reply to as quickly as I liked. So, in this post, I’m offering the link that contains all 7 steps. Here’s a list of the titles of the 7 steps (you can click the link at the bottom of the page to see them all):
1. Food Intake – How much do you need?
2. Diet Composition – Key diet info.
3. Quantity and Frequency of Meals – Is less really more?
4. Don't Skip Meals (Why?)
5. Water (How Much do You Really Need?) – Not what you think.
6. Exercise (How much for Weight Loss)
7. Exercise (for Weight Loss Maintenance)
Go to 7 Surefire Steps for Weight Loss
Please comment on the post here. Let me know what you think. It's easier for me to reply here. Thanks.
John
Because I posted “7 Surefire Steps for Weight Loss” separately (on different posts), I have received a huge amount of emails. People keep asking me about the other steps – how they tie in to the post they got - where they can find them, etc.
In fact, I was flooded with a ton of emails that I just couldn’t reply to as quickly as I liked. So, in this post, I’m offering the link that contains all 7 steps. Here’s a list of the titles of the 7 steps (you can click the link at the bottom of the page to see them all):
1. Food Intake – How much do you need?
2. Diet Composition – Key diet info.
3. Quantity and Frequency of Meals – Is less really more?
4. Don't Skip Meals (Why?)
5. Water (How Much do You Really Need?) – Not what you think.
6. Exercise (How much for Weight Loss)
7. Exercise (for Weight Loss Maintenance)
Go to 7 Surefire Steps for Weight Loss
Please comment on the post here. Let me know what you think. It's easier for me to reply here. Thanks.
John
Wednesday, September 06, 2006
The High Protein, Low Carb Diet – Answer to Weight Loss?
Is the “high-protein low-saturated fat” diet the answer to weight loss?
The heated debate, within diet circles, that began a few years ago and continues today is over the effectiveness of the high-protein, low-carbohydrate, type diet versus its counterpart, the high-carbohydrate, low-fat diet.
To the delight of the Atkins diet enthusiasts, recent studies have suggested that a diet high in protein and low in fat has a greater effect on diet induced thermogenesis (calorie burning) than a high carbohydrate low fat diet.
Before we go further we need to familiarize you with a few terms we will be discussing in this article. Your total daily energy expenditure (TDEE) is the total energy your body burns in a day. TDEE consists of 3 components: diet induced thermogenesis (DIT), basal metabolism, and physical activity.
DIT is the increase in the body’s temperature that is caused by the digestion and absorption of a meal. This rise in temperature results in calorie burning. Yes, we actually burn calories simply by eating and scientists have long believed that DIT may be a factor, in reducing obesity; and that obese people may have defective DITs - although this hasn’t been proven yet. Once scientists identify the link between DIT and obesity on a molecular level, it could essentially pave the way for the development of drugs in the treatment of obesity. That’s still however, in the future.
In a recent study at the University of Arizona, published by the American College of Nutrition, a group of young healthy women were given 2 sets of diets. (1) One diet was high in protein and low in fat and the other was high in carbohydrate and low in fat. Scientists were trying to compare the thermic effect (DIT) of protein versus carbohydrate during the digestion and absorption of meals. Keep in mind, as the body’s temperature increases (by DIT), so does the number of burned calories.
Evidence from this study showed that postprandial (following a meal) thermogenesis increased 100% more with the high-protein low-fat diet versus the high-carb low-fat diet. Although protein had a greater effect on DIT, the study did not evaluate weight loss or the long term effects of this type of diet. The results did suggest that this type of diet may have a positive effect on weight loss.
Scientists concluded that a diet high in protein, moderate in carbohydrate and low in fat contents may promote a higher rate of weight loss compared to the high carbohydrate, low fat diet. On the other hand, they also warn that high protein diets may affect kidney function in those that have kidney conditions, but not in healthy individuals.
Furthermore, they recommend daily protein intake should not exceed 2 grams per 1 kilogram of body weight. The American daily average is 1 gram per 1 kilogram. Further studies are required to assess the long term effects of high protein, low fat dieting.
It is important to keep in mind, however, that DIT or the thermic effect of a meal only represents 3-10% of total daily energy expenditure (TDEE). So we must keep things in perspective. Basal or resting metabolism accounts for up to 70% of TDEE and energy expenditure from exercise is responsible for the rest. Logic dictates, therefore that these two take precedence over DIT.
The other big influencing factor in weight loss is the reduction of daily food intake. Let’s look at the input/output equation: x (Input) – y (Output) = z. Daily output and total daily energy expenditure (TDEE) are the same thing. If you ate fewer calories (x) than your body burned (y), z would have a negative value. If you consumed more calories than your body expended, z would be positive. A negative balance in the equation results in weight loss, a positive value causes weight gain. It’s that simple.
In the above study, the high protein low fat type diet involves 2 factors of Input: Food composition and food quantity. In this diet, food composition (food selection) consists of a certain combination of macronutrients (high protein, low fat). Food intake (Input) affects the DIT which causes a certain increase (energy expenditure) on the Output part of the equation. And, as food composition varies so does the DIT. Food composition, though, can only have a limited effect on DIT. Remember DIT only represents 3-10% of the TDEE (Output). And food composition (high-protein, low-fat), accounts for a percentage of DIT, which represents even a smaller value. Food quantity, on the other hand, can have a tremendous effect on the equation – as it increases, the balance becomes more positive. If it surpasses TDEE then you gain weight - quite independently of DIT.
As a result, there can be a downside with respect to DIT involving the high-protein low-fat diet or any diet for that matter. With this diet, as protein intake increases so does the DIT. The problem is, however, that the food quantity (Input) also increases. The point here is that there is a limit to the amount of protein you can ingest before your body starts storing it as fat. Because DIT doesn’t account for expending a lot of calories (3-10% of TDEE), and food composition (high-protein, low-fat) accounts for a percentage of DIT, there’s only so much protein you can ingest before you start getting a surplus of calories. And excess dietary protein just as excess carbohydrate or fat is stored as fat in the body’s adipose tissue. The only other factor that can compensate for the excess of protein intake is an increase in exercise participation. Although, that would defeat the purpose for obvious reasons.
Physical activity, however, can have a large effect on the Output part on TDEE (Output). Not only does it account for a much larger energy expenditure than DIT, countless of studies have shown that regular physical activity actually increases basal metabolism, which accounts for up to 70% of TDEE. As a result, regular exercise participation essentially has a compounding effect on the calorie burning process.
As we can see then, the bulk of weight loss and weight gain comes down to the quantity of calories ingested (Input) and calories burned (output). Furthermore, exercise and metabolism are responsible for approximately 90%-97% of TDEE. Energy expenditure from DIT is almost insignificant in comparison. DIT is just not effective enough to produce a negative caloric balance independently of total caloric intake, energy expenditure from exercise and basal metabolism - especially for most overweight individuals. And it would be unrealistic for overweight or obese people to rely exclusively on DIT to lose weight. These people are either overeating, aren’t active enough or have low basal metabolic rates - or a combination of all three factors.
So, it still looks like there’s no easy way out – you actually have to work, if you you’re going to lose weight. The easiest way to achieve that is with the efficient use of all Input and Output components. That also means you must know your priorities. Most of your efforts should be spent in finding an adequate balance between a reduction of total daily caloric intake and a sufficient level of physical activity. And emphasis on DIT should take on a secondary role.
But wait, before you put on your running shoes and begin another diet plan, you might want to hear some very interesting news. There are certain cultures around the world whose diets contain just as much fat and carbohydrate (if not more) as in the American diet. Yet they are slimmer, and have much fewer occurrences of heart disease and cancer than their American counterparts.
Recent studies have shown that people in certain Mediterranean regions and in France manage to stay healthier and are less obese than those in other western countries. Let’s look at the French first.
In a study by Adam Drewnowski of the University of Michigan, scientists examined the eating habits of 1,637 men and 1,576 women in America and compared them to those of 5,000 French adults. They studied their overall diets based on diversity (foods from 5 major food groups), variety (total number of foods consumed daily) and moderation (according to USDA dietary guidelines). (2)
The results were quite surprising. They found that the French ate more foods that were higher in fat, saturated fat and cholesterol than their American counterparts. The study also showed that the French diet complied with very few of the USDA dietary recommendations for eating healthy. In addition, the findings showed that 99% of French women’s diets had saturated fat contents in excess of 10% of total daily calories. What’s shocking is that, on average, the French are thinner and have fewer occurrences of heart disease than Americans.
The possible harmful effects of the high fat content in the French diet, however, were offset by diet diversity and variety. Drewnowski pointed out that “the low fat approach is very good but not if it comes at the expense of dietary variety.”
The USDA recommends that diets should consist of a variety of foods. According to the American part of the study, just one in ten men and one in sixteen women consumed food from all five food groups (Meat, dairy products, fruits, vegetables and grains). The other thing is that the French have more active lifestyles than Americans do. Americans typically drive more, walk less and participate in more sedentary type of leisure activities.
Similarly, a Mediterranean diet study also showed that the diet was high in fat, more diverse and had greater variety than the American diet. According to research, certain Mediterranean people, particularly from the Greek island of Crete, had fewer cases of heart disease and were thinner than Americans.
The difference in this study, however, was a crucial finding that suggested food variety and diversity created a certain dietary ratio. This was a ratio between 2 types of fatty acids present in the Mediterranean diet. These fatty acids are found in plant sources and fall into 2 groups: The omega-6 and omega-3 fatty acids. You have probably heard of the multiple health benefits of these essential fatty acids many times before. They are called essential fatty acids (EFAs) because the body cannot produce them – they can only be obtained from food sources.
Although omega-6 fatty acids are essential to the diet, the omega-3 group has more significant therapeutic properties. Omega-3s contain powerful antioxidants that are known to fight against heart disease, lower blood pressure, strengthen the immune system, improve mood disorders to name a few.
The other benefit of omega-3s according to research is that they also have an amazing ability to control body fat. Omega-3s control the quantity of adipose (fat) tissue by regulating the amount of fat that goes into fat cells and the amount that is burned up for energy. (3, 4) Omega-3s have also been shown to increase fat oxidation in the body - the process by which fat is broken down and used as fuel for energy. (4) This further promotes a reduction in body weight that consists of fat mass.
According to scientists the key factor in diet composition is that the French diet and more so the Mediterranean diet consist of higher intakes of foods containing omega-3s than the American diet. In other words their diets contain a better (lower) omega-6 to omega-3 ratio than the American diet. And that’s the key. One of the main reasons Americans have lower intakes of omega-3s is because of their high intake of processed food. Food processing is largely responsible for removing a lot of the omega-3 content from food.
On the other hand the French and Mediterranean diets are more abundant in whole foods, fresh fruits and vegetables. And so their intake of omega-3s is considerably higher. In addition, the people of Crete eat 10 times more fish (rich source of omega-3s) than Americans do. Other important sources of omega-3s in the Mediterranean diet were: fish, purslane (wild plant high in omega-3 content), walnuts, figs and various other unrefined carbohydrates. By the way, the most abundant source of omega-3s is found right here in North America, and that’s flax seed oil.
As we can see, two different cultures manage to stay healthier and slimmer than North Americans while eating foods that contain high fat, carbohydrate and protein contents. The key differences are that their diets contain more unrefined foods; they consist of foods from all food groups and have more variety. As a result they have higher intakes of omega-3s (lower omega-6: omega-3 ratio) than other Western cultures. In addition, both these groups of people are more physically active than Americans.
Now, you can put on those sneakers and walk (or jog) to the supermarket for a new supply of fresh wholesome food.
About the Author:
John Tiniakos helps make weight loss easier through proven weight loss methods using information and analysis from the worlds leading scientists. For more information and to subscribe to his free monthly newsletter that includes valuable, up to date tips on diet, weight loss and health visit http://www.nulife-weightloss.com/natural.htm (scroll down the page to find sign-up form).
References:
1. http://www.jacn.org, “Postprandial Thermogenesis Is Increased 100% on a High-Protein, Low-Fat Diet versus a High-Carbohydrate, Low-Fat Diet in Healthy, Young Women, retrieved 10 June 2005 from http://www.jacn.org/cgi/content/full/21/1/55
2. http://www.sciencedaily.com, “Healthy diets need fat, according to new study”, retrieved 22 June 2005 from http://www.sciencedaily.com/releases/1998/04/980424031929.htm
3. Parrish et al. "Dietary fish oils limit adipose tissue hypertrophy in rats." Metabolism, Mar 1990, 39(3):217-9
4. Parrish et al. "Dietary fish oils modify adipocyte structure and function." J Cell Physiology, Sep 1991, 148(3)
5. Baillie RA, et al. "Coordinate induction of peroxisomal acyl-CoA oxidase and UCP-3 by dietary fish oil: a mechanism for decreased body fat deposition." Prostaglandins Leukot Essential Fatty Acids, May 1999, 60(5-6)
The heated debate, within diet circles, that began a few years ago and continues today is over the effectiveness of the high-protein, low-carbohydrate, type diet versus its counterpart, the high-carbohydrate, low-fat diet.
To the delight of the Atkins diet enthusiasts, recent studies have suggested that a diet high in protein and low in fat has a greater effect on diet induced thermogenesis (calorie burning) than a high carbohydrate low fat diet.
Before we go further we need to familiarize you with a few terms we will be discussing in this article. Your total daily energy expenditure (TDEE) is the total energy your body burns in a day. TDEE consists of 3 components: diet induced thermogenesis (DIT), basal metabolism, and physical activity.
DIT is the increase in the body’s temperature that is caused by the digestion and absorption of a meal. This rise in temperature results in calorie burning. Yes, we actually burn calories simply by eating and scientists have long believed that DIT may be a factor, in reducing obesity; and that obese people may have defective DITs - although this hasn’t been proven yet. Once scientists identify the link between DIT and obesity on a molecular level, it could essentially pave the way for the development of drugs in the treatment of obesity. That’s still however, in the future.
In a recent study at the University of Arizona, published by the American College of Nutrition, a group of young healthy women were given 2 sets of diets. (1) One diet was high in protein and low in fat and the other was high in carbohydrate and low in fat. Scientists were trying to compare the thermic effect (DIT) of protein versus carbohydrate during the digestion and absorption of meals. Keep in mind, as the body’s temperature increases (by DIT), so does the number of burned calories.
Evidence from this study showed that postprandial (following a meal) thermogenesis increased 100% more with the high-protein low-fat diet versus the high-carb low-fat diet. Although protein had a greater effect on DIT, the study did not evaluate weight loss or the long term effects of this type of diet. The results did suggest that this type of diet may have a positive effect on weight loss.
Scientists concluded that a diet high in protein, moderate in carbohydrate and low in fat contents may promote a higher rate of weight loss compared to the high carbohydrate, low fat diet. On the other hand, they also warn that high protein diets may affect kidney function in those that have kidney conditions, but not in healthy individuals.
Furthermore, they recommend daily protein intake should not exceed 2 grams per 1 kilogram of body weight. The American daily average is 1 gram per 1 kilogram. Further studies are required to assess the long term effects of high protein, low fat dieting.
It is important to keep in mind, however, that DIT or the thermic effect of a meal only represents 3-10% of total daily energy expenditure (TDEE). So we must keep things in perspective. Basal or resting metabolism accounts for up to 70% of TDEE and energy expenditure from exercise is responsible for the rest. Logic dictates, therefore that these two take precedence over DIT.
The other big influencing factor in weight loss is the reduction of daily food intake. Let’s look at the input/output equation: x (Input) – y (Output) = z. Daily output and total daily energy expenditure (TDEE) are the same thing. If you ate fewer calories (x) than your body burned (y), z would have a negative value. If you consumed more calories than your body expended, z would be positive. A negative balance in the equation results in weight loss, a positive value causes weight gain. It’s that simple.
In the above study, the high protein low fat type diet involves 2 factors of Input: Food composition and food quantity. In this diet, food composition (food selection) consists of a certain combination of macronutrients (high protein, low fat). Food intake (Input) affects the DIT which causes a certain increase (energy expenditure) on the Output part of the equation. And, as food composition varies so does the DIT. Food composition, though, can only have a limited effect on DIT. Remember DIT only represents 3-10% of the TDEE (Output). And food composition (high-protein, low-fat), accounts for a percentage of DIT, which represents even a smaller value. Food quantity, on the other hand, can have a tremendous effect on the equation – as it increases, the balance becomes more positive. If it surpasses TDEE then you gain weight - quite independently of DIT.
As a result, there can be a downside with respect to DIT involving the high-protein low-fat diet or any diet for that matter. With this diet, as protein intake increases so does the DIT. The problem is, however, that the food quantity (Input) also increases. The point here is that there is a limit to the amount of protein you can ingest before your body starts storing it as fat. Because DIT doesn’t account for expending a lot of calories (3-10% of TDEE), and food composition (high-protein, low-fat) accounts for a percentage of DIT, there’s only so much protein you can ingest before you start getting a surplus of calories. And excess dietary protein just as excess carbohydrate or fat is stored as fat in the body’s adipose tissue. The only other factor that can compensate for the excess of protein intake is an increase in exercise participation. Although, that would defeat the purpose for obvious reasons.
Physical activity, however, can have a large effect on the Output part on TDEE (Output). Not only does it account for a much larger energy expenditure than DIT, countless of studies have shown that regular physical activity actually increases basal metabolism, which accounts for up to 70% of TDEE. As a result, regular exercise participation essentially has a compounding effect on the calorie burning process.
As we can see then, the bulk of weight loss and weight gain comes down to the quantity of calories ingested (Input) and calories burned (output). Furthermore, exercise and metabolism are responsible for approximately 90%-97% of TDEE. Energy expenditure from DIT is almost insignificant in comparison. DIT is just not effective enough to produce a negative caloric balance independently of total caloric intake, energy expenditure from exercise and basal metabolism - especially for most overweight individuals. And it would be unrealistic for overweight or obese people to rely exclusively on DIT to lose weight. These people are either overeating, aren’t active enough or have low basal metabolic rates - or a combination of all three factors.
So, it still looks like there’s no easy way out – you actually have to work, if you you’re going to lose weight. The easiest way to achieve that is with the efficient use of all Input and Output components. That also means you must know your priorities. Most of your efforts should be spent in finding an adequate balance between a reduction of total daily caloric intake and a sufficient level of physical activity. And emphasis on DIT should take on a secondary role.
But wait, before you put on your running shoes and begin another diet plan, you might want to hear some very interesting news. There are certain cultures around the world whose diets contain just as much fat and carbohydrate (if not more) as in the American diet. Yet they are slimmer, and have much fewer occurrences of heart disease and cancer than their American counterparts.
Recent studies have shown that people in certain Mediterranean regions and in France manage to stay healthier and are less obese than those in other western countries. Let’s look at the French first.
In a study by Adam Drewnowski of the University of Michigan, scientists examined the eating habits of 1,637 men and 1,576 women in America and compared them to those of 5,000 French adults. They studied their overall diets based on diversity (foods from 5 major food groups), variety (total number of foods consumed daily) and moderation (according to USDA dietary guidelines). (2)
The results were quite surprising. They found that the French ate more foods that were higher in fat, saturated fat and cholesterol than their American counterparts. The study also showed that the French diet complied with very few of the USDA dietary recommendations for eating healthy. In addition, the findings showed that 99% of French women’s diets had saturated fat contents in excess of 10% of total daily calories. What’s shocking is that, on average, the French are thinner and have fewer occurrences of heart disease than Americans.
The possible harmful effects of the high fat content in the French diet, however, were offset by diet diversity and variety. Drewnowski pointed out that “the low fat approach is very good but not if it comes at the expense of dietary variety.”
The USDA recommends that diets should consist of a variety of foods. According to the American part of the study, just one in ten men and one in sixteen women consumed food from all five food groups (Meat, dairy products, fruits, vegetables and grains). The other thing is that the French have more active lifestyles than Americans do. Americans typically drive more, walk less and participate in more sedentary type of leisure activities.
Similarly, a Mediterranean diet study also showed that the diet was high in fat, more diverse and had greater variety than the American diet. According to research, certain Mediterranean people, particularly from the Greek island of Crete, had fewer cases of heart disease and were thinner than Americans.
The difference in this study, however, was a crucial finding that suggested food variety and diversity created a certain dietary ratio. This was a ratio between 2 types of fatty acids present in the Mediterranean diet. These fatty acids are found in plant sources and fall into 2 groups: The omega-6 and omega-3 fatty acids. You have probably heard of the multiple health benefits of these essential fatty acids many times before. They are called essential fatty acids (EFAs) because the body cannot produce them – they can only be obtained from food sources.
Although omega-6 fatty acids are essential to the diet, the omega-3 group has more significant therapeutic properties. Omega-3s contain powerful antioxidants that are known to fight against heart disease, lower blood pressure, strengthen the immune system, improve mood disorders to name a few.
The other benefit of omega-3s according to research is that they also have an amazing ability to control body fat. Omega-3s control the quantity of adipose (fat) tissue by regulating the amount of fat that goes into fat cells and the amount that is burned up for energy. (3, 4) Omega-3s have also been shown to increase fat oxidation in the body - the process by which fat is broken down and used as fuel for energy. (4) This further promotes a reduction in body weight that consists of fat mass.
According to scientists the key factor in diet composition is that the French diet and more so the Mediterranean diet consist of higher intakes of foods containing omega-3s than the American diet. In other words their diets contain a better (lower) omega-6 to omega-3 ratio than the American diet. And that’s the key. One of the main reasons Americans have lower intakes of omega-3s is because of their high intake of processed food. Food processing is largely responsible for removing a lot of the omega-3 content from food.
On the other hand the French and Mediterranean diets are more abundant in whole foods, fresh fruits and vegetables. And so their intake of omega-3s is considerably higher. In addition, the people of Crete eat 10 times more fish (rich source of omega-3s) than Americans do. Other important sources of omega-3s in the Mediterranean diet were: fish, purslane (wild plant high in omega-3 content), walnuts, figs and various other unrefined carbohydrates. By the way, the most abundant source of omega-3s is found right here in North America, and that’s flax seed oil.
As we can see, two different cultures manage to stay healthier and slimmer than North Americans while eating foods that contain high fat, carbohydrate and protein contents. The key differences are that their diets contain more unrefined foods; they consist of foods from all food groups and have more variety. As a result they have higher intakes of omega-3s (lower omega-6: omega-3 ratio) than other Western cultures. In addition, both these groups of people are more physically active than Americans.
Now, you can put on those sneakers and walk (or jog) to the supermarket for a new supply of fresh wholesome food.
About the Author:
John Tiniakos helps make weight loss easier through proven weight loss methods using information and analysis from the worlds leading scientists. For more information and to subscribe to his free monthly newsletter that includes valuable, up to date tips on diet, weight loss and health visit http://www.nulife-weightloss.com/natural.htm (scroll down the page to find sign-up form).
References:
1. http://www.jacn.org, “Postprandial Thermogenesis Is Increased 100% on a High-Protein, Low-Fat Diet versus a High-Carbohydrate, Low-Fat Diet in Healthy, Young Women, retrieved 10 June 2005 from http://www.jacn.org/cgi/content/full/21/1/55
2. http://www.sciencedaily.com, “Healthy diets need fat, according to new study”, retrieved 22 June 2005 from http://www.sciencedaily.com/releases/1998/04/980424031929.htm
3. Parrish et al. "Dietary fish oils limit adipose tissue hypertrophy in rats." Metabolism, Mar 1990, 39(3):217-9
4. Parrish et al. "Dietary fish oils modify adipocyte structure and function." J Cell Physiology, Sep 1991, 148(3)
5. Baillie RA, et al. "Coordinate induction of peroxisomal acyl-CoA oxidase and UCP-3 by dietary fish oil: a mechanism for decreased body fat deposition." Prostaglandins Leukot Essential Fatty Acids, May 1999, 60(5-6)
Saturday, September 02, 2006
Vitamin Supplements – Are they Beneficial or Just Hype?
Vitamin supplements have been increasing in popularity and availability over the past 30 years. In North America it has become a multi – billion dollar industry. Vitamin supplements have been hailed as powerful antioxidants that fight against a wide variety of health conditions such as cancer and heart disease. They are also credited with causing reverse affects in the aging process, and enhancing athletic ability.
The question is, however, do these claims have substance – or is it a product of the giant corporate machine that preys on society’s fears, fuelled by the media. The media has a tendency to sensationalize certain ideas and findings, often misrepresenting them. This is one process by which consumer trends are created or molded.
If this is the case, the following question may be raised. Which food trends are inspired by factual information that is truly beneficial to health? In other words do certain products really deliver on promises made by industry or the media? If not, then who is to blame?
The media may be partly to blame for playing up on certain fears, facts or ideas. At the same time the corporations could be partly responsible as well. Where the real problem lies is in miscommunication. These problems would be solved if a reliable and effective stream of communication existed between the scientific community, the government, the media and the corporate world.
This is the objective these organizations should be striving for. Until such a system is put into place there will be no accurate way of telling whether the consumer can count on every benefit promised.
Now let’s get back to vitamin supplements. In order to find the facts we must go right to the source. In other words we have to look at results from scientific studies. A recent study, that included tens of thousands of subjects, showed that vitamin E and beta carotene supplementation did not lower the risk of heart disease or death from heart disease. Foods, however, that contain antioxidants are still recommended. (1)
Over the last twenty years there have been many similar studies with varying results. In fact they have been largely contradicting. And so to this day the subject remains controversial. If you look at the facts as a whole, you will find that vitamin supplements show no clear benefits in healthy people with well balanced diets.
On the other hand, in cases of malnutrition or other forms of vitamin deficiencies, vitamin supplementation subscribed by physicians has been proven to be beneficial and essential. Countless studies have proven that vitamins and nutrients from real food sources are much more effective.
In fact several key studies were done to determine why certain areas around the world had low incidents of heart disease and cancer. Evidence suggested that these low rates were attributed to diet. And in all these studies vitamin supplementation was virtually nonexistent. These areas of study have included the Mediterranean region, Japan, France, the Arctic, Africa and South America. It was found that these cultures contained diets with foods rich in natural antioxidants.
Some of these foods include fresh and cooked vegetables, wild greens, fruits, wine and variety of nuts. Compared to the American diet these diets contained higher contents of unrefined carbohydrates and/or higher fish contents and much lower quantities of red meat, hydrogenated fat and dairy products.
One reason why vitamin supplements have become so popular in North America is the type of lifestyle we lead. As a result of our busy, fast – paced way of life we find less and less time to prepare proper well balanced meals. Most of us, therefore, are not getting enough essential vitamins and nutrients from our diet. We are eating too much of the wrong foods and often feel tired and burned out.
Instead of improving our eating habits, we get sold on the pitch that we need vitamin supplements to increase strength and vitality. If we had well balanced diets in the first place, we wouldn’t have to throw away large sums of money on supplements, the vast majority of which are completely ineffective.
The wiser thing to do is try to incorporate some of these diet patterns that have been proven beneficial to health in the regions mentioned earlier. First of all we must increase fish intake and decrease consumption of red meat. Increase intakes of fruits, vegetables, whole unrefined carbohydrates and decrease amount of simple carbohydrates like sugar and products with white flour, saturated and hydrogenated fats – made from animal sources, margarines, creamy dressings and dips, and gravies. In other words, decrease the amount of processed food.
Furthermore, when combining a well balanced diet with regular exercise participation, the health benefits become tenfold. You will become more relaxed and able to sleep better. Your energy threshold will be increased, enabling you to perform at a higher level while feeling less tired. You will lose weight, your health and appearance will improve, and you’ll feel better about yourself.
References:
1 http://www.clevelandclinic.org, “Fighting heart disease: Should you be “pro” or “anti” antioxidants”, retrieved 29 Oct. 2004 from http://www.clevelandclinic.org/heartcenter/
pub/guide/disease/cad/vitamin_e.htm
By John Tiniakos
For great tips on weight loss, dieting, nutrition and fitness subscribe to John’s free newsletter at http://www.nulife-weightloss.com/natural.htm. Scroll down the page to find the sign-up form.
The question is, however, do these claims have substance – or is it a product of the giant corporate machine that preys on society’s fears, fuelled by the media. The media has a tendency to sensationalize certain ideas and findings, often misrepresenting them. This is one process by which consumer trends are created or molded.
If this is the case, the following question may be raised. Which food trends are inspired by factual information that is truly beneficial to health? In other words do certain products really deliver on promises made by industry or the media? If not, then who is to blame?
The media may be partly to blame for playing up on certain fears, facts or ideas. At the same time the corporations could be partly responsible as well. Where the real problem lies is in miscommunication. These problems would be solved if a reliable and effective stream of communication existed between the scientific community, the government, the media and the corporate world.
This is the objective these organizations should be striving for. Until such a system is put into place there will be no accurate way of telling whether the consumer can count on every benefit promised.
Now let’s get back to vitamin supplements. In order to find the facts we must go right to the source. In other words we have to look at results from scientific studies. A recent study, that included tens of thousands of subjects, showed that vitamin E and beta carotene supplementation did not lower the risk of heart disease or death from heart disease. Foods, however, that contain antioxidants are still recommended. (1)
Over the last twenty years there have been many similar studies with varying results. In fact they have been largely contradicting. And so to this day the subject remains controversial. If you look at the facts as a whole, you will find that vitamin supplements show no clear benefits in healthy people with well balanced diets.
On the other hand, in cases of malnutrition or other forms of vitamin deficiencies, vitamin supplementation subscribed by physicians has been proven to be beneficial and essential. Countless studies have proven that vitamins and nutrients from real food sources are much more effective.
In fact several key studies were done to determine why certain areas around the world had low incidents of heart disease and cancer. Evidence suggested that these low rates were attributed to diet. And in all these studies vitamin supplementation was virtually nonexistent. These areas of study have included the Mediterranean region, Japan, France, the Arctic, Africa and South America. It was found that these cultures contained diets with foods rich in natural antioxidants.
Some of these foods include fresh and cooked vegetables, wild greens, fruits, wine and variety of nuts. Compared to the American diet these diets contained higher contents of unrefined carbohydrates and/or higher fish contents and much lower quantities of red meat, hydrogenated fat and dairy products.
One reason why vitamin supplements have become so popular in North America is the type of lifestyle we lead. As a result of our busy, fast – paced way of life we find less and less time to prepare proper well balanced meals. Most of us, therefore, are not getting enough essential vitamins and nutrients from our diet. We are eating too much of the wrong foods and often feel tired and burned out.
Instead of improving our eating habits, we get sold on the pitch that we need vitamin supplements to increase strength and vitality. If we had well balanced diets in the first place, we wouldn’t have to throw away large sums of money on supplements, the vast majority of which are completely ineffective.
The wiser thing to do is try to incorporate some of these diet patterns that have been proven beneficial to health in the regions mentioned earlier. First of all we must increase fish intake and decrease consumption of red meat. Increase intakes of fruits, vegetables, whole unrefined carbohydrates and decrease amount of simple carbohydrates like sugar and products with white flour, saturated and hydrogenated fats – made from animal sources, margarines, creamy dressings and dips, and gravies. In other words, decrease the amount of processed food.
Furthermore, when combining a well balanced diet with regular exercise participation, the health benefits become tenfold. You will become more relaxed and able to sleep better. Your energy threshold will be increased, enabling you to perform at a higher level while feeling less tired. You will lose weight, your health and appearance will improve, and you’ll feel better about yourself.
References:
1 http://www.clevelandclinic.org, “Fighting heart disease: Should you be “pro” or “anti” antioxidants”, retrieved 29 Oct. 2004 from http://www.clevelandclinic.org/heartcenter/
pub/guide/disease/cad/vitamin_e.htm
By John Tiniakos
For great tips on weight loss, dieting, nutrition and fitness subscribe to John’s free newsletter at http://www.nulife-weightloss.com/natural.htm. Scroll down the page to find the sign-up form.
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