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
Monday, October 23, 2006
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.
Wednesday, August 30, 2006
Diet to Lose Weight or to Live a Longer, Healthier Life?
Dieting has other significant benefits besides improved appearance. If you’re like most people, you’ve probably dieted or at least thought about it on many occasions. We all know the theory behind dieting: Consuming fewer calories decreases body weight, by creating a negative energy balance.
People that want to lose weight usually ask themselves, “What is the best diet and how long do I have to follow it?” The answers, I guess, depend on your weight loss goals. As you probably know, dieting for a short period of time is not a wise or effective way to lose those extra pounds.
What happens with dieting in this fashion is that you fall into a vicious cycle of weight loss followed by weight gain followed by weight loss and so on (yo-yo dieting). The resulting fluctuations in body weight have been shown to be very harmful to health in countless of scientific studies - and actually even more harmful than just being overweight and not dieting at all.
The healthiest solution would be to permanently reduce your daily calories and choose a healthy, well balanced diet. Many fad diets today are not very healthy according to scientific evidence. And most, if not all are based on calorie restriction regardless of their philosophies. We’ll get back to this later.
First, let’s talk about other health benefits associated with reductions in caloric intake. If you are overweight and adopt an improved lifestyle by first eating less food, you are going to lose weight – that’s fact. The less obese you are the lower the risk of developing chronic diseases like diabetes, heart disease, cancer among others. This has been well documented as well.
A few recent studies have suggested calorie restriction, even at moderate levels may improve your health, slow down the aging process and reduce risks of developing health conditions common with old age.
In one study, published in the Journal of American College of Cardiology, scientists found that the hearts of people who ate less food and followed a well balanced diet had very similar characteristics to those of younger people.
Research from scientists at the University of Florida showed that calorie restriction may reduce the death of brain cells related with age. They added that eating fewer calories may reduce the risk of developing degenerative diseases such as Parkinson’s and Alzheimer’s – and helps to keep the brain young so it can function normally for a longer period of time.
In another study, evidence suggested that eating less, even later in life, may prolong life. Other research indicated that reduced food intake may improve symptoms related to diabetes mellitus and cancer.
Okay, we know that eating less improves health but how do we go about it? What diet do we choose? Well, firstly, the high protein, low carb - type diets have been associated with too many health risks, especially in the long term (or at least research results have been very controversial). Keep in mind, although these types of diets may work, they do so only because of calorie restriction, not because of macronutrient priority.
Healthy diets that are supported by research are those which (I prefer to use the term lifestyle rather than diet, by the way) are reduced in calories, are below 30% of total calories from fat and less than 10% calories from saturated and trans fats and include “slow carbs” (rather than low carbs) which include high fiber such as whole grains, nuts, seeds, fruits, vegetables, and carbohydrates low in starch.
High fiber, low starch carbohydrates load you up but are not loaded with calories. The other thing is that these carbohydrates digest slower and keep your blood glucose levels more stable, helping to reduce hunger pangs, and to improve your body’s fat metabolism.
Personally, I think there are a few diets out there that are pretty effective such as Weight Watchers and Jenny Craig (which now have online versions), but can get pretty expensive with the pre-packaged meals that accompany them. The Zone diet falls in this category but is also very difficult to follow in the long term.
The one online diet plan I feel gives you the best bang for your buck is Dr. Kushner’s Personality-Type Diet at Diet.com. It’s not very difficult to follow because it is designed to fit your lifestyle, which means you don’t have to make drastic diet changes. They ask you to fill out a free diet personality questionnaire or profile of about 60 questions (most online diets, by the way, offer free profiles) and then they design a personalized plan that’s easy to follow.
They have pretty good online tools and support (forums) to help you along the way. The plan was designed by a doctor and its philosophy is line with a lot of scientific research. It consists of healthy balanced nutrition and offers guidance on physical activity as well. It’s based on real foods (from your supermarket), not pre-packaged food products.
So, eat a little less and enjoy a long and healthy life.
By John Tiniakos
For free tips, help and advice on diet nutrition and weight loss you can subscribe to John’s newsletter at http://www.nulife-weightloss.com/natural.htm. Scroll down the page to find the sign up form.
People that want to lose weight usually ask themselves, “What is the best diet and how long do I have to follow it?” The answers, I guess, depend on your weight loss goals. As you probably know, dieting for a short period of time is not a wise or effective way to lose those extra pounds.
What happens with dieting in this fashion is that you fall into a vicious cycle of weight loss followed by weight gain followed by weight loss and so on (yo-yo dieting). The resulting fluctuations in body weight have been shown to be very harmful to health in countless of scientific studies - and actually even more harmful than just being overweight and not dieting at all.
The healthiest solution would be to permanently reduce your daily calories and choose a healthy, well balanced diet. Many fad diets today are not very healthy according to scientific evidence. And most, if not all are based on calorie restriction regardless of their philosophies. We’ll get back to this later.
First, let’s talk about other health benefits associated with reductions in caloric intake. If you are overweight and adopt an improved lifestyle by first eating less food, you are going to lose weight – that’s fact. The less obese you are the lower the risk of developing chronic diseases like diabetes, heart disease, cancer among others. This has been well documented as well.
A few recent studies have suggested calorie restriction, even at moderate levels may improve your health, slow down the aging process and reduce risks of developing health conditions common with old age.
In one study, published in the Journal of American College of Cardiology, scientists found that the hearts of people who ate less food and followed a well balanced diet had very similar characteristics to those of younger people.
Research from scientists at the University of Florida showed that calorie restriction may reduce the death of brain cells related with age. They added that eating fewer calories may reduce the risk of developing degenerative diseases such as Parkinson’s and Alzheimer’s – and helps to keep the brain young so it can function normally for a longer period of time.
In another study, evidence suggested that eating less, even later in life, may prolong life. Other research indicated that reduced food intake may improve symptoms related to diabetes mellitus and cancer.
Okay, we know that eating less improves health but how do we go about it? What diet do we choose? Well, firstly, the high protein, low carb - type diets have been associated with too many health risks, especially in the long term (or at least research results have been very controversial). Keep in mind, although these types of diets may work, they do so only because of calorie restriction, not because of macronutrient priority.
Healthy diets that are supported by research are those which (I prefer to use the term lifestyle rather than diet, by the way) are reduced in calories, are below 30% of total calories from fat and less than 10% calories from saturated and trans fats and include “slow carbs” (rather than low carbs) which include high fiber such as whole grains, nuts, seeds, fruits, vegetables, and carbohydrates low in starch.
High fiber, low starch carbohydrates load you up but are not loaded with calories. The other thing is that these carbohydrates digest slower and keep your blood glucose levels more stable, helping to reduce hunger pangs, and to improve your body’s fat metabolism.
Personally, I think there are a few diets out there that are pretty effective such as Weight Watchers and Jenny Craig (which now have online versions), but can get pretty expensive with the pre-packaged meals that accompany them. The Zone diet falls in this category but is also very difficult to follow in the long term.
The one online diet plan I feel gives you the best bang for your buck is Dr. Kushner’s Personality-Type Diet at Diet.com. It’s not very difficult to follow because it is designed to fit your lifestyle, which means you don’t have to make drastic diet changes. They ask you to fill out a free diet personality questionnaire or profile of about 60 questions (most online diets, by the way, offer free profiles) and then they design a personalized plan that’s easy to follow.
They have pretty good online tools and support (forums) to help you along the way. The plan was designed by a doctor and its philosophy is line with a lot of scientific research. It consists of healthy balanced nutrition and offers guidance on physical activity as well. It’s based on real foods (from your supermarket), not pre-packaged food products.
So, eat a little less and enjoy a long and healthy life.
By John Tiniakos
For free tips, help and advice on diet nutrition and weight loss you can subscribe to John’s newsletter at http://www.nulife-weightloss.com/natural.htm. Scroll down the page to find the sign up form.
Saturday, August 26, 2006
Obesity – Are You Born With It?
Because of the growing number of obesity cases in North America today, many people are asking themselves, “Is my obesity caused by heredity or by affluent lifestyle?” Many scientists believe that every person has a certain body weight set point which the body strives to attain.
This may explain why people reach weight loss plateaus when trying to lose weight. This doesn’t mean however that the set point can’t be adjusted. A change in lifestyle may accomplish this. And that may not necessarily include a reduction in food intake (although in many cases it would). Sometimes a change in food choices and increased exercise participation may be the answer; or a combination of all three.
Certain scientific theories claim a person is born with a set number of fat cells and as calorie consumption exceeds calorie expenditure their fat cells increase in size and the number of cells stay the same. Other studies have suggested that the number and size of cells increase with a positive energy (calorie) balance (although these studies are more controversial).
There’s even a recent study, published in World Science that suggested there is growing evidence that obesity can be contagious. Whatever the case, the fact remains that a person can achieve a certain level of weight loss maintenance with the proper program.
Obesity may be defined as an excess of body fat that has accumulated over time by a positive energy balance (when energy consumption exceeds energy expenditure). All we need to know, in order to reverse this process and help overcome obesity, is we need to create a negative energy balance.
One reason why many people fail to achieve long term weight loss is because they fall prey to the many claims and promises that come from the diet industry. Unfortunately fad diets don’t work for long term weight loss. And many people today don’t want to hear that because they are constantly brainwashed by huge advertising blitzes from the diet industry – telling them the opposite.
And the sad irony is the fact that people fail to achieve meaningful weight loss through fad dieting, while still believing that’s the best way to do so. One reason why they believe so is because most diets promise a quick, easy fix solution or magical formula that usually requires little effort. They appeal to the senses and that’s part of human nature.
Many of these diets tend to confuse people that are already making an effort towards improved lifestyles. The only way to stop the confusion is simply to stop following advice from fad diets. The most important thing to keep in mind is that to lose weight you must burn more calories than you consume. That’s all it is.
With that in mind you must then work on the quality of your diet. You must always strive to improve your food choices. Forget about the low-carb diet, the Glycemic Index diet, and the like. New diets pop up as do new trends, mostly created by the media (and often broadcast inaccurate and misleading information).
Years ago it was the high carb low fat diet. Later the high protein high fat, low carb (Atkins) diet became popular. Then as news came out that saturated and trans fats were linked to chronic diseases such as heart disease, the South Beach and Zone diets came out. The bottom line is that all these diets have the same premise – they are based on calorie restriction – and that’s really what makes them work.
So, try not to get confused with all the new diets constantly coming out on the market. Trends come and go but the the formula behind weight loss and weight gain is always the same. It’s simply based on Input and Output.
The other thing that many people are doing is placing too much emphasis on exercise and often completely ignoring diet. Believing exercise is the answer to weight loss people flock to health clubs or exercise at home while they continue to overeat – and sometimes eat more which they justify by exercising.
That is also wrong. Don’t misunderstand the point here, exercise is very important, not only for weight loss but for general health. The point is not to make the mistake of keying in on one factor while totally disregarding the others.
If you are obese you will need to reduce your daily calorie consumption as well as increase exercise participation. If you are working on one factor alone or both factors insufficiently, you are probably not happy with the results you’re getting. In order to get effective weight loss you must reduce daily food intake and exercise on most days of the week, on a regular basis. There really is no easy way out, yet.
By John Tiniakos
John Tiniakos runs a Weight Loss Help Site, where you can find valuable information and tips on weight loss. John’s latest e-book can be found at http://www.nulife-weightloss.com/natural.htm
This may explain why people reach weight loss plateaus when trying to lose weight. This doesn’t mean however that the set point can’t be adjusted. A change in lifestyle may accomplish this. And that may not necessarily include a reduction in food intake (although in many cases it would). Sometimes a change in food choices and increased exercise participation may be the answer; or a combination of all three.
Certain scientific theories claim a person is born with a set number of fat cells and as calorie consumption exceeds calorie expenditure their fat cells increase in size and the number of cells stay the same. Other studies have suggested that the number and size of cells increase with a positive energy (calorie) balance (although these studies are more controversial).
There’s even a recent study, published in World Science that suggested there is growing evidence that obesity can be contagious. Whatever the case, the fact remains that a person can achieve a certain level of weight loss maintenance with the proper program.
Obesity may be defined as an excess of body fat that has accumulated over time by a positive energy balance (when energy consumption exceeds energy expenditure). All we need to know, in order to reverse this process and help overcome obesity, is we need to create a negative energy balance.
One reason why many people fail to achieve long term weight loss is because they fall prey to the many claims and promises that come from the diet industry. Unfortunately fad diets don’t work for long term weight loss. And many people today don’t want to hear that because they are constantly brainwashed by huge advertising blitzes from the diet industry – telling them the opposite.
And the sad irony is the fact that people fail to achieve meaningful weight loss through fad dieting, while still believing that’s the best way to do so. One reason why they believe so is because most diets promise a quick, easy fix solution or magical formula that usually requires little effort. They appeal to the senses and that’s part of human nature.
Many of these diets tend to confuse people that are already making an effort towards improved lifestyles. The only way to stop the confusion is simply to stop following advice from fad diets. The most important thing to keep in mind is that to lose weight you must burn more calories than you consume. That’s all it is.
With that in mind you must then work on the quality of your diet. You must always strive to improve your food choices. Forget about the low-carb diet, the Glycemic Index diet, and the like. New diets pop up as do new trends, mostly created by the media (and often broadcast inaccurate and misleading information).
Years ago it was the high carb low fat diet. Later the high protein high fat, low carb (Atkins) diet became popular. Then as news came out that saturated and trans fats were linked to chronic diseases such as heart disease, the South Beach and Zone diets came out. The bottom line is that all these diets have the same premise – they are based on calorie restriction – and that’s really what makes them work.
So, try not to get confused with all the new diets constantly coming out on the market. Trends come and go but the the formula behind weight loss and weight gain is always the same. It’s simply based on Input and Output.
The other thing that many people are doing is placing too much emphasis on exercise and often completely ignoring diet. Believing exercise is the answer to weight loss people flock to health clubs or exercise at home while they continue to overeat – and sometimes eat more which they justify by exercising.
That is also wrong. Don’t misunderstand the point here, exercise is very important, not only for weight loss but for general health. The point is not to make the mistake of keying in on one factor while totally disregarding the others.
If you are obese you will need to reduce your daily calorie consumption as well as increase exercise participation. If you are working on one factor alone or both factors insufficiently, you are probably not happy with the results you’re getting. In order to get effective weight loss you must reduce daily food intake and exercise on most days of the week, on a regular basis. There really is no easy way out, yet.
By John Tiniakos
John Tiniakos runs a Weight Loss Help Site, where you can find valuable information and tips on weight loss. John’s latest e-book can be found at http://www.nulife-weightloss.com/natural.htm
Monday, August 21, 2006
How Many Calories Do I Need? - Eat Less!
Eat Less to Lose Weight
As you may know, to maintain weight loss you need a good combination of Input and Output. Many people today are placing too much emphasis on either diet or exercise. The key to lasting weight loss is to treat both with equal importance.
Certain people for example exercise vigorously every day yet they can’t seem to lose those last 10-20 pounds. These people are probably not concentrating enough on food intake and rely only on physical activity to lose weight.
You have to understand that once you pass the age of 30 your body’s metabolism begins to slow down. In other words, at 35 years of age you would burn fewer calories by the exact same training routine than you would at 20. And that margin increases as you get older.
People that don’t account for this rely only on exercise for weight loss and mistakenly think they can eat as much as they want. Then they become frustrated that they can’t overcome their weight loss plateaus.
We hear constantly that there is a big problem with obesity in this country; and we put the blame on lack of exercise and often ignore the other factor – diet!
How much food should you be eating? Well, just as a general rule, your daily calories should equal roughly 10 times your weight in pounds – unless you are overly obese.
Overeating is as much to blame as is inactivity for the obesity epidemic in the Western world today. What we need is a weight loss plan with a proper balance between food intake and physical activity.
Eating fewer calories has other health benefits as well. A recent study, published in World Science, showed that eating less can actually decrease the aging process.
The other factor that should be taken into consideration for weight loss is the quality of diet. The types of foods we should be eating, as well as the amount of food intake play equally important roles in weight reduction. Foods that we should reduce or avoid are refined carbohydrates (processed carbohydrates that have been stripped of fiber), foods that are high in saturated and trans fats and high in salt contents.
Our meals should include ample amounts of fresh fruits and vegetables. We should choose whole instead of refined grains and reduce starchy carbohydrates. At least 2 meals per week should contain fish. Avoid or reduce fried chicken, beef, and pork and substitute French fries with salad and/or vegetables.
Hopefully these tips can help you overcome your weight loss plateaus and to lose weight more effectively.
As you may know, to maintain weight loss you need a good combination of Input and Output. Many people today are placing too much emphasis on either diet or exercise. The key to lasting weight loss is to treat both with equal importance.
Certain people for example exercise vigorously every day yet they can’t seem to lose those last 10-20 pounds. These people are probably not concentrating enough on food intake and rely only on physical activity to lose weight.
You have to understand that once you pass the age of 30 your body’s metabolism begins to slow down. In other words, at 35 years of age you would burn fewer calories by the exact same training routine than you would at 20. And that margin increases as you get older.
People that don’t account for this rely only on exercise for weight loss and mistakenly think they can eat as much as they want. Then they become frustrated that they can’t overcome their weight loss plateaus.
We hear constantly that there is a big problem with obesity in this country; and we put the blame on lack of exercise and often ignore the other factor – diet!
How much food should you be eating? Well, just as a general rule, your daily calories should equal roughly 10 times your weight in pounds – unless you are overly obese.
Overeating is as much to blame as is inactivity for the obesity epidemic in the Western world today. What we need is a weight loss plan with a proper balance between food intake and physical activity.
Eating fewer calories has other health benefits as well. A recent study, published in World Science, showed that eating less can actually decrease the aging process.
The other factor that should be taken into consideration for weight loss is the quality of diet. The types of foods we should be eating, as well as the amount of food intake play equally important roles in weight reduction. Foods that we should reduce or avoid are refined carbohydrates (processed carbohydrates that have been stripped of fiber), foods that are high in saturated and trans fats and high in salt contents.
Our meals should include ample amounts of fresh fruits and vegetables. We should choose whole instead of refined grains and reduce starchy carbohydrates. At least 2 meals per week should contain fish. Avoid or reduce fried chicken, beef, and pork and substitute French fries with salad and/or vegetables.
Hopefully these tips can help you overcome your weight loss plateaus and to lose weight more effectively.
Monday, August 14, 2006
Obesity in Children. How Do We Deal With It?
Child Obesity
Obesity in Children. How Do We Deal With It?
This article is in response to David Deli’s question. David asked, “Why are more and more children becoming overweight…what can we do to help our children?
It’s a known fact that obesity in North America has reached alarming levels. Some parents are very concerned and even disturbed but don’t have the answers to why it’s happening or how to deal with this problem.
Well one thing responsible is the decline in physical activity in children over the past several years. Kids today are spending more time on computers, surfing the internet, text messaging their friends, and playing internet related video games. As a result they are spending less time on outdoor activities such as playing, participating in sporting activities, etc.
This rise in inactivity contributes to weight gain. It really comes down to input and output, even with children. The less calories a child burns the more get stored as fat. It’s that simple.
The other thing that contributes to weight gain is diet. Children today are not getting as much fiber from their diets compared to kids in previous generations. There are two factors that come in to play here. One is the increase in meals made from pre-packaged - heat and serve type of food products available in supermarkets. Most of these are processed foods that have been stripped of significant amounts of fiber.
The other factor is the increase in the number of family meals from fast food restaurants over the years. As you know, a lot of these foods are high in saturated and trans fats and refined (fiber removed) carbohydrates. These foods are loaded with calories and don’t provide a balance in nutrients.
Fiber is a very crucial part of a diet for several reasons. First of all fiber fills you up and contains almost zero calories. The other thing is that it slows down the process in which the body converts carbohydrate to blood glucose, and therefore stabilizes the body’s blood sugar levels. This decreases food cravings and makes you feel less tired at the same time.
The other thing is it may help to increase insulin sensitivity, which is good news for diabetics and which also may result in a reduction in body weight (fat).
Besides the lack of fiber many food products contain substances that also contribute to weight gain. One of these additives for example is artificial sweetener. Certain sweeteners fool the senses by replacing the sweetness in sugar but don’t fool the body because cravings for sweets increase. Child obesity is discussed further in an article from World Science entitled: "Toxic environment" making kids fat, study claims”.
Obesity in Children. How Do We Deal With It?
This article is in response to David Deli’s question. David asked, “Why are more and more children becoming overweight…what can we do to help our children?
It’s a known fact that obesity in North America has reached alarming levels. Some parents are very concerned and even disturbed but don’t have the answers to why it’s happening or how to deal with this problem.
Well one thing responsible is the decline in physical activity in children over the past several years. Kids today are spending more time on computers, surfing the internet, text messaging their friends, and playing internet related video games. As a result they are spending less time on outdoor activities such as playing, participating in sporting activities, etc.
This rise in inactivity contributes to weight gain. It really comes down to input and output, even with children. The less calories a child burns the more get stored as fat. It’s that simple.
The other thing that contributes to weight gain is diet. Children today are not getting as much fiber from their diets compared to kids in previous generations. There are two factors that come in to play here. One is the increase in meals made from pre-packaged - heat and serve type of food products available in supermarkets. Most of these are processed foods that have been stripped of significant amounts of fiber.
The other factor is the increase in the number of family meals from fast food restaurants over the years. As you know, a lot of these foods are high in saturated and trans fats and refined (fiber removed) carbohydrates. These foods are loaded with calories and don’t provide a balance in nutrients.
Fiber is a very crucial part of a diet for several reasons. First of all fiber fills you up and contains almost zero calories. The other thing is that it slows down the process in which the body converts carbohydrate to blood glucose, and therefore stabilizes the body’s blood sugar levels. This decreases food cravings and makes you feel less tired at the same time.
The other thing is it may help to increase insulin sensitivity, which is good news for diabetics and which also may result in a reduction in body weight (fat).
Besides the lack of fiber many food products contain substances that also contribute to weight gain. One of these additives for example is artificial sweetener. Certain sweeteners fool the senses by replacing the sweetness in sugar but don’t fool the body because cravings for sweets increase. Child obesity is discussed further in an article from World Science entitled: "Toxic environment" making kids fat, study claims”.
Friday, August 11, 2006
Holiday Eating – How to Deal With It
During the festive setting of holiday time, it is very difficult to resist, let alone, avoid food. Holiday food is not only available and pushed on us at holiday gatherings, fast food outlets also bombard us with holiday specials, it seems. Every time you turn around you are faced with a decision, to eat or not to eat.
Here’s an article that offers some tips on holiday eatiung:
Keeping The Bulge Off On Holidays
Food is a basic need- we know that. In the recent times, foodis one of the immortals in the market and it does not cease tohave customers. With the loads of fast food restaurants intown, people are now into unhealthy dieting with all the calories that make them gain more weight and get unhealthy.
As a response, the rose of fitness and dieting came, breaking new ground and setting options to the portion of the population who are on their way for healthier lives. As beauty magazines scan its pages to show the best bodies around the planet, thebigger number of people is influenced to trim down on fats and add on working out. Every form of diet has its promise- some make, some break. For those broken diets, a lot were left frustrated, for those who succeeded a life of confidence is theirs. Consistency is a word that best sticks with dieting.Doing an inconsistent diet would just entail more negative effects instead of the positive ones.
How could you be consistent on holidays? Holidays when food are all over and people are all enjoying on eating a lot?!? It takes a whole lot of defiance and a great dose of discipline. How could you stand against a table of temptation or two? There are things you must inject in you that would remind you that you have to keep the diet despite the tests.
On holidays, like before going to a party, eat a nutritious-well-balanced meal. This would keep you up away from junk food around. A balanced meal should include healthful food. Keeping a fit body does not mean skipping any meal- it is just a matter of balance.
Have in your mind the fact that you are on the process of eating wisely and not on a total dieting. This will just give you negative thoughts of depriving your very self.
During the party, do something that would divert your attention from thinking about the food, the liquor- that would fold your tummy into layers. Discipline is a great tool in achieving both short-term and long-term targets. It is true with dieting.
Always go for the lesser evil. This means that you have to choose among the following: a rich main course, a creamy dessert or an alcoholic drink. You have to choose one and losetwo. Indulging in all three is a no. no…
Instead of alcohol, you could always sip on a glass of vegetable juice or fruit juice. You may not enjoy that much without the feeling of being tipsy- but the happiness of keeping yourself despite the temptation on your diet will stay longer.
About The Author: Julia Martinez is a freelance writer for the Diet Times. She writes a regular column which is published every Thursday. Her latest 'favorite pick' ishttp://www.dirtydiet.com/.
Here’s an article that offers some tips on holiday eatiung:
Keeping The Bulge Off On Holidays
Food is a basic need- we know that. In the recent times, foodis one of the immortals in the market and it does not cease tohave customers. With the loads of fast food restaurants intown, people are now into unhealthy dieting with all the calories that make them gain more weight and get unhealthy.
As a response, the rose of fitness and dieting came, breaking new ground and setting options to the portion of the population who are on their way for healthier lives. As beauty magazines scan its pages to show the best bodies around the planet, thebigger number of people is influenced to trim down on fats and add on working out. Every form of diet has its promise- some make, some break. For those broken diets, a lot were left frustrated, for those who succeeded a life of confidence is theirs. Consistency is a word that best sticks with dieting.Doing an inconsistent diet would just entail more negative effects instead of the positive ones.
How could you be consistent on holidays? Holidays when food are all over and people are all enjoying on eating a lot?!? It takes a whole lot of defiance and a great dose of discipline. How could you stand against a table of temptation or two? There are things you must inject in you that would remind you that you have to keep the diet despite the tests.
On holidays, like before going to a party, eat a nutritious-well-balanced meal. This would keep you up away from junk food around. A balanced meal should include healthful food. Keeping a fit body does not mean skipping any meal- it is just a matter of balance.
Have in your mind the fact that you are on the process of eating wisely and not on a total dieting. This will just give you negative thoughts of depriving your very self.
During the party, do something that would divert your attention from thinking about the food, the liquor- that would fold your tummy into layers. Discipline is a great tool in achieving both short-term and long-term targets. It is true with dieting.
Always go for the lesser evil. This means that you have to choose among the following: a rich main course, a creamy dessert or an alcoholic drink. You have to choose one and losetwo. Indulging in all three is a no. no…
Instead of alcohol, you could always sip on a glass of vegetable juice or fruit juice. You may not enjoy that much without the feeling of being tipsy- but the happiness of keeping yourself despite the temptation on your diet will stay longer.
About The Author: Julia Martinez is a freelance writer for the Diet Times. She writes a regular column which is published every Thursday. Her latest 'favorite pick' ishttp://www.dirtydiet.com/.
Tuesday, August 08, 2006
Exercise | Fitness Machines
If you want to join a gym or if you’re thinking of purchasing exercise machines to train at home – the thing is, which machine do you choose? It really depends on 2 things: preference and physical ability.
If you have back or knee problems you may want to go with the elliptical trainer because it’s easier on the joints. If you want to get the most out of a workout you may want to use several machines to get that extra pump.
This article may help you understand the functions and benefits of the basic exercise machines available in most health clubs.
Fitness Machine Review
Fitness machines are specially design and constructedapparatuses for use in circulatory, respiratory, and muscularenhancement. These fitness machines range in function andstyle, depending on make and the desire of the user. Somefitness machines serve as “many-exercises-in-one,” whereasothers are designed for a specific type of exercise.
When it comes down to it, fitness machines are left to theparticular needs of the individual. A rowing machine isinappropriate for a runner! Fitness machines are veryspecialized.
Individual Fitness Machines:
Treadmill: This is a virtual stepping machine. By steppingforward on a horizontally moving belt, leg muscles,circulation, and respiration all come into play. This fitnessmachine can be adjusted for speed, so if a leisurely walk or abrisk race is a preference, than the treadmill will facilitate.Some fitness machines will even measure weight loss, caloriesburned, miles run, and time progressed. This is ideal for thelap-runner and tennis player!
** Think: Walking on a small carpet being slowly pulled outfrom behind.
Stair Climber: A stair climber is a stationary apparatus withinserts for feet that move up and down from the down thrustexerted on them by the feet. Muscles and circulation get theprimary workout here. Like the treadmill, this fitness machineincludes indicators for calories burnt, miles “run,” and timeperformed. The feet should always be parallel with the floor.This fitness machine is ideal for firemen and the police!
** Think: Running in a pool with water up to the chest.
Rowing Machines: Just as was on the Titanic! This fitnessmachine simulates the rowing of a boat. By sitting between twofastened oars, one eases forward and thrusts back, easesforward and thrusts back... The upper body, especially thearms, along with circulation and respiration, gets attentionhere. This fitness machine is the appropriate exercise for onewho is considering taking up kayaking!
** Think: Pulling oneself through a doorway with heavy windrelentlessly slamming into you from the other side.
Home Gym: Home gyms are not all the same, so the individual’sneeds and preference are essential here. Another mainconsideration for this set of fitness machines is the spaceallotment necessary at the user’s home. Measuring the spacebeforehand is an advisable step when thinking about purchasingan entire home gym. This set of fitness machines is the rightmove for the person wanting the total workout, as long as theright combination of fitness machines is considered.
** Think: Trying to stand on a sea of marbles while holding onto a handrail. That’s what a workout with a treadmill, a rowingmachine, and stair climber feels like at first. It’ll get youmoving!
Fitness Machines are fun as well as healthy. As with anything,knowing what is needed is a must for anyone buying as well asusing fitness machines, whether at the gym or at home.
If one can take the pain, it’s worth the gain!
About The Author: Find more Fitness resources athttp://www.Good-Fitness-Machines.info, and other great topicshere http://www.information-checkstop.info.
Article Source:
http://www.isnare.com
If you have back or knee problems you may want to go with the elliptical trainer because it’s easier on the joints. If you want to get the most out of a workout you may want to use several machines to get that extra pump.
This article may help you understand the functions and benefits of the basic exercise machines available in most health clubs.
Fitness Machine Review
Fitness machines are specially design and constructedapparatuses for use in circulatory, respiratory, and muscularenhancement. These fitness machines range in function andstyle, depending on make and the desire of the user. Somefitness machines serve as “many-exercises-in-one,” whereasothers are designed for a specific type of exercise.
When it comes down to it, fitness machines are left to theparticular needs of the individual. A rowing machine isinappropriate for a runner! Fitness machines are veryspecialized.
Individual Fitness Machines:
Treadmill: This is a virtual stepping machine. By steppingforward on a horizontally moving belt, leg muscles,circulation, and respiration all come into play. This fitnessmachine can be adjusted for speed, so if a leisurely walk or abrisk race is a preference, than the treadmill will facilitate.Some fitness machines will even measure weight loss, caloriesburned, miles run, and time progressed. This is ideal for thelap-runner and tennis player!
** Think: Walking on a small carpet being slowly pulled outfrom behind.
Stair Climber: A stair climber is a stationary apparatus withinserts for feet that move up and down from the down thrustexerted on them by the feet. Muscles and circulation get theprimary workout here. Like the treadmill, this fitness machineincludes indicators for calories burnt, miles “run,” and timeperformed. The feet should always be parallel with the floor.This fitness machine is ideal for firemen and the police!
** Think: Running in a pool with water up to the chest.
Rowing Machines: Just as was on the Titanic! This fitnessmachine simulates the rowing of a boat. By sitting between twofastened oars, one eases forward and thrusts back, easesforward and thrusts back... The upper body, especially thearms, along with circulation and respiration, gets attentionhere. This fitness machine is the appropriate exercise for onewho is considering taking up kayaking!
** Think: Pulling oneself through a doorway with heavy windrelentlessly slamming into you from the other side.
Home Gym: Home gyms are not all the same, so the individual’sneeds and preference are essential here. Another mainconsideration for this set of fitness machines is the spaceallotment necessary at the user’s home. Measuring the spacebeforehand is an advisable step when thinking about purchasingan entire home gym. This set of fitness machines is the rightmove for the person wanting the total workout, as long as theright combination of fitness machines is considered.
** Think: Trying to stand on a sea of marbles while holding onto a handrail. That’s what a workout with a treadmill, a rowingmachine, and stair climber feels like at first. It’ll get youmoving!
Fitness Machines are fun as well as healthy. As with anything,knowing what is needed is a must for anyone buying as well asusing fitness machines, whether at the gym or at home.
If one can take the pain, it’s worth the gain!
About The Author: Find more Fitness resources athttp://www.Good-Fitness-Machines.info, and other great topicshere http://www.information-checkstop.info.
Article Source:
http://www.isnare.com
Friday, August 04, 2006
Why Do We Overeat?
Why Do We Overeat? - How Can We Stop?
These are 2 very difficult questions that baffle most of us. The number of overweight people has surpassed the number of normal weight people in North America. One the main reasons for overeating is that many of us use it as an escape from stressful situations.
The other reason is mass media advertising. The food industry literally rams their message into our brains using every method possible. Through advertising, they attach thoughts and images that can play on our feelings. Feel free to comment below on thought you may have on overeating.
Here’s an article for you:
Why Do I Overeat?
The primary cause of being overweight is simple. We overeat.Why do we overeat? What can we do to stop?
Did you know that 8 out of every 10 adults over the age of 25are overweight? America has been labeled as a “fat nation”. Wemay ask ourselves why. With a variety of bad food choicesavailable on every corner promising fast service, sometimes weare in such a hurry that we pay little attention to what we’reputting in our bodies. The majority of us don’t just simplyeat. We overeat. In the midst of it all, we search for the bestweight loss product.
The truth of the matter is that even the best weight lossproduct will be able to help us lose weight if we don’t stopovereating. Why do we do it? It’s a question that’s beenstudied for years. Can you even start searching for the bestweight loss product if you’re clueless about why you’reovereating?
Many people say, “I just can’t stop eating.” This isn’t true.But it is true that eating can become a type of addiction. Thefirst reason why we eat is because it’s great. It looks good.It tastes great. It’s something that gives us a satisfiedfeeling after we consume it. That feeling of being “full” isone that we crave.
As you search for the best weight loss product, often you arelooking for something that won’t leave you hungry, empty, andunsatisfied. Many of the products that offer so called “hungercontrol” just don’t live up to their claims. When experimentingwith new weight loss products, it’s frustrating to be constantlyhungry. We are prone to overeating and deriving thatsatisfaction we gain from eating a big meal. Is there a bestweight loss product that can actually help you lose weight andstop overeating by getting rid of hunger? Most people willanswer “No” because they’ve tried plan after plan that promisesthis type of thing.
Hoodia Gordonii is a different type of weight loss plan. Thereare no false promises, no strict rules to follow, and no healthrisks. Hoodia Gordonii is actually a cactus-like plant thatgrows in the African deserts. Bushmen have been consuming itfor centuries to ward off hunger during long journeys. Littledid they know that Hoodia would be a valuable tool for the bestweight loss product on the market.
In the late 1990’s, the CSIR (The Council for Scientific andIndustrial Research) was doing a study on the natural food thebushmen ate. Mainly, they were testing the foods to see if theywere toxic. When they ordered animal testing on Hoodia Gordonii,they found some surprising results. The animals that ate itbegan losing weight. This was just the beginning of thedevelopment of the best weight loss product for consumers.
With the Hoodia Gordonii weight loss plan, you don’t have to doanything. You can eat as you like, but the indisputable truth isthat you will lose your desire to overeat because you won’t behungry anymore. Hoodia works in conjunction with your brain’shypothalamus, making you feel as if you’ve already eaten. Youwill enjoy that feeling of satisfaction, and you will not wantto overeat anymore. Countless people have benefited from thebest weight loss product on the market. You can be next. Don’tmiss out.
About The Author: Martin Stanwyck is an author of numerouspieces on the topic of weight loss and nutrition. To view hisextensive portfolio of work, visit his sitehttp://www.hoodia.info.ms . You’ll learn more about how HoodiaGordonii can change the way you look, your health, and yourself esteem.
Please use the HTML version of this article at:http://www.isnare.com/html.php?aid=72718
These are 2 very difficult questions that baffle most of us. The number of overweight people has surpassed the number of normal weight people in North America. One the main reasons for overeating is that many of us use it as an escape from stressful situations.
The other reason is mass media advertising. The food industry literally rams their message into our brains using every method possible. Through advertising, they attach thoughts and images that can play on our feelings. Feel free to comment below on thought you may have on overeating.
Here’s an article for you:
Why Do I Overeat?
The primary cause of being overweight is simple. We overeat.Why do we overeat? What can we do to stop?
Did you know that 8 out of every 10 adults over the age of 25are overweight? America has been labeled as a “fat nation”. Wemay ask ourselves why. With a variety of bad food choicesavailable on every corner promising fast service, sometimes weare in such a hurry that we pay little attention to what we’reputting in our bodies. The majority of us don’t just simplyeat. We overeat. In the midst of it all, we search for the bestweight loss product.
The truth of the matter is that even the best weight lossproduct will be able to help us lose weight if we don’t stopovereating. Why do we do it? It’s a question that’s beenstudied for years. Can you even start searching for the bestweight loss product if you’re clueless about why you’reovereating?
Many people say, “I just can’t stop eating.” This isn’t true.But it is true that eating can become a type of addiction. Thefirst reason why we eat is because it’s great. It looks good.It tastes great. It’s something that gives us a satisfiedfeeling after we consume it. That feeling of being “full” isone that we crave.
As you search for the best weight loss product, often you arelooking for something that won’t leave you hungry, empty, andunsatisfied. Many of the products that offer so called “hungercontrol” just don’t live up to their claims. When experimentingwith new weight loss products, it’s frustrating to be constantlyhungry. We are prone to overeating and deriving thatsatisfaction we gain from eating a big meal. Is there a bestweight loss product that can actually help you lose weight andstop overeating by getting rid of hunger? Most people willanswer “No” because they’ve tried plan after plan that promisesthis type of thing.
Hoodia Gordonii is a different type of weight loss plan. Thereare no false promises, no strict rules to follow, and no healthrisks. Hoodia Gordonii is actually a cactus-like plant thatgrows in the African deserts. Bushmen have been consuming itfor centuries to ward off hunger during long journeys. Littledid they know that Hoodia would be a valuable tool for the bestweight loss product on the market.
In the late 1990’s, the CSIR (The Council for Scientific andIndustrial Research) was doing a study on the natural food thebushmen ate. Mainly, they were testing the foods to see if theywere toxic. When they ordered animal testing on Hoodia Gordonii,they found some surprising results. The animals that ate itbegan losing weight. This was just the beginning of thedevelopment of the best weight loss product for consumers.
With the Hoodia Gordonii weight loss plan, you don’t have to doanything. You can eat as you like, but the indisputable truth isthat you will lose your desire to overeat because you won’t behungry anymore. Hoodia works in conjunction with your brain’shypothalamus, making you feel as if you’ve already eaten. Youwill enjoy that feeling of satisfaction, and you will not wantto overeat anymore. Countless people have benefited from thebest weight loss product on the market. You can be next. Don’tmiss out.
About The Author: Martin Stanwyck is an author of numerouspieces on the topic of weight loss and nutrition. To view hisextensive portfolio of work, visit his sitehttp://www.hoodia.info.ms . You’ll learn more about how HoodiaGordonii can change the way you look, your health, and yourself esteem.
Please use the HTML version of this article at:http://www.isnare.com/html.php?aid=72718
Tuesday, August 01, 2006
How Many Calories Do I Need? How Much Exercise?
How Many Calories Do I Need? How Much Exercise? - To Drop Those Extra Pounds?
These are just some of the questions people ask themselves when they want to lose weight. It really boils down to 2 main factors: Eat less and exercise more. “That’s easy for you to say”, you’re thinking.
Well here are some tips that may help you to get rid of those extra pounds:
Top 10 Weight Loss Facts
These Top 10 weight Loss Facts are positively clear about what works and what does not:
1. Like a savings account If you take in more energy than your body needs, through the foods you eat and drink, your body stores the extra calories as fat, adds some interest and you put on weight. If you use up more energy than you take in, you burn off the extra amounts and you lose weight.
2. It is very clear then that reducing your food intake is surely the best way to lose weight.
3. Exercise is considered to be very good for you, however, it takes a lot of exercise to lose even a small amount of weight. As you tone your body, body-fat reduces and muscle volume increases. Now although this may be better for your health, it can seem bad for your weight. Muscle weighs more than fat so your weight may go up! The greatest problem with this is: your appetite often increases after exercise, so you eat more and wipe out the benefits of the exercise.
4. You should not think of yourself as being greedy; what you need to accept is that you may have to change your eating habits. All too often there is no time to eat sensibly and as a result eat too little at one meal and too much at another. Try not to miss the most important meal of the day - breakfast - and then you should eat at regular intervals throughout the day with less in the evening so your body can have time to process your food before you go to bed.
5. Diets with contradictory features appear regularly so don't assume that the latest one is the one that will work for you. What may work for one will not work for another; if you are serious about weight loss, just follow this simple outline.
6. Cut out as many fatty, high calorie foods as you are able and remove visible fat from fresh meat.
7. When cooking, it's better to grill (broil), steam or poach rather than frying; if you must fry, then use a thin spray of oil or stir-fry very quickly.
8. Some fats are essential in your diet, and some are difficult to avoid, such as spreads or salad dressings, so only use the smallest possible amount of the "light", "low-fat" or "fat-free" brands but check the labels to see whether they remain low-calorie; other things are often added to make them taste better!
9. Whenever you sit down to a meal, try to reduce the size of your normal portion by at least one-third; so instead of having three of anything except fresh vegetables or fruit, go down to two.
10. Because protein is digested more slowly than carbohydrate, it tends to make you feel fuller for longer, so when cutting your portions back you may find that you feel more satisfied if you cut out some carbohydrate rather than protein.
Peter Fisher is an expert Author and Publisher of Your Weight Loss Help. For more information and weight loss resources any time you need help visit his site at http://www.your-weight-loss-help.com or The Beginners Guide to Losing weight.
Article Source: http://EzineArticles.com/?expert=Peter_Fisher
These are just some of the questions people ask themselves when they want to lose weight. It really boils down to 2 main factors: Eat less and exercise more. “That’s easy for you to say”, you’re thinking.
Well here are some tips that may help you to get rid of those extra pounds:
Top 10 Weight Loss Facts
These Top 10 weight Loss Facts are positively clear about what works and what does not:
1. Like a savings account If you take in more energy than your body needs, through the foods you eat and drink, your body stores the extra calories as fat, adds some interest and you put on weight. If you use up more energy than you take in, you burn off the extra amounts and you lose weight.
2. It is very clear then that reducing your food intake is surely the best way to lose weight.
3. Exercise is considered to be very good for you, however, it takes a lot of exercise to lose even a small amount of weight. As you tone your body, body-fat reduces and muscle volume increases. Now although this may be better for your health, it can seem bad for your weight. Muscle weighs more than fat so your weight may go up! The greatest problem with this is: your appetite often increases after exercise, so you eat more and wipe out the benefits of the exercise.
4. You should not think of yourself as being greedy; what you need to accept is that you may have to change your eating habits. All too often there is no time to eat sensibly and as a result eat too little at one meal and too much at another. Try not to miss the most important meal of the day - breakfast - and then you should eat at regular intervals throughout the day with less in the evening so your body can have time to process your food before you go to bed.
5. Diets with contradictory features appear regularly so don't assume that the latest one is the one that will work for you. What may work for one will not work for another; if you are serious about weight loss, just follow this simple outline.
6. Cut out as many fatty, high calorie foods as you are able and remove visible fat from fresh meat.
7. When cooking, it's better to grill (broil), steam or poach rather than frying; if you must fry, then use a thin spray of oil or stir-fry very quickly.
8. Some fats are essential in your diet, and some are difficult to avoid, such as spreads or salad dressings, so only use the smallest possible amount of the "light", "low-fat" or "fat-free" brands but check the labels to see whether they remain low-calorie; other things are often added to make them taste better!
9. Whenever you sit down to a meal, try to reduce the size of your normal portion by at least one-third; so instead of having three of anything except fresh vegetables or fruit, go down to two.
10. Because protein is digested more slowly than carbohydrate, it tends to make you feel fuller for longer, so when cutting your portions back you may find that you feel more satisfied if you cut out some carbohydrate rather than protein.
Peter Fisher is an expert Author and Publisher of Your Weight Loss Help. For more information and weight loss resources any time you need help visit his site at http://www.your-weight-loss-help.com or The Beginners Guide to Losing weight.
Article Source: http://EzineArticles.com/?expert=Peter_Fisher
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