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Ketogenic Diet Weight Loss Results | I lost 30lbs In 6 Weeks

Before I talk about the ketogenic diet, I would like to give you a little background about myself. A few years ago I had manage to eat and drink my way up to 280lbs. Even though I have a goofy smile in the picture below, it was a very depressing time in my life.

The only thing I was worried about when I got off work was beer and unhealthy foods. I could go to Long John Silver’s and eat eight pieces of fish, eight shrimp, a large box of fries and still look for more food to eat. The last thing on my mind was any type of diet or exercise.

I was about 265lbs in the photo below… Uhggg!!ketogenic diet picture

Fast forward a few years, I went through a separation and ended up homeless. I decided to quit drinking, start working out and of course, find a job… At the time of this next photo I was about 250lbs and had been sober for two months.

I had been working out for about a month, doing a total body workout three days a week. When I would workout, I would do three sets of ten reps per body part. That’s all I remembered from high school when I played football…lol

About 250lbs

ketosis diet

As far as my diet goes, I just did what I was taught in the past about eating healthy. It was basically high carbs, low fats, fruits and veggies.

I remembered the old food pyramids back when I was a kid and all I could think of was… “Fat is Bad”… It made sense… Why would I eat fat if I was trying to lose fat?

keto recipes

As you notice at the top of the pyramid, Fats and Oils are to be used sparingly. And from looking at the bottom of the pyramid, I can eat all of the bread, rice, cereal and pasta I wanted. So that’s exactly what I did.

I was eating tons of bread from sandwiches because most of the deli slices were low fat. I’m talking loads of spaghetti, lasagna, mac and cheese and potatoes I could handle.

I didn’t know anything about good carbs or bad carbs. I stayed away from eggs because I thought they would increase my cholesterol and blood pressure. You can see the direct result of eating this way in the photo below…

245lbs In This photo…

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That’s right, I had huge muscles!… But it was buried under a lot of fat…lol

Before My Keto Diet Results

So I started reading a lot of blog posts, joining forums, watching YouTube videos and downloading free reports to try and figure out what I was doing wrong.

I was reading blog posts as well as question & answers related to dieting on the Bodybuilding forums. I would stumble across posts where people were talking about “keto” but there was really no detailed information about it.

So I started a calories deficit eating 1500 – 2000 calories per day. I would bounce from 245lbs down to 235 and then back up to 250lbs. The days I would only eat 1500 calories, would be destroyed with days when I would eat over 3000 calories of mainly carbs.

For every day the I ate on a calorie deficit, there would be three to four days straight of nothing but junk food. Then the holidays rolled around and I would just pig-out on everything I could get my hands on.

With a job as a furniture mover, working out five days a week at a massive 6’3″ and 245+ pounds, I couldn’t maintain a deficit of 1500 – 2000 calories per day.

Sometime in December I stumbled across a thread on Bodybuilding forums about eating high fats and cutting carbs. It contradicted everything I knew about dieting thus far.

But for some reason I was intrigued so I kept on reading. That’s where I first heard the term “low carb diet. I started noticing the word Keto pop up again and again so I Googled it.

 

For the next couple of weeks, I read about SKD(Standard Keto Diet), TKD(Targeted Keto Diet) and CKD(Cyclical Keto Diet).

For a more complete breakdown of the three, you can check out a post on Ruled.me here. I also give an overview of the three further in this article if you want to skip down and come back…

I decided to go with CKD since it meant I could eat all the carbs I wanted on the weekend and eat low carb during the week (Or so I thought). It turned out to be a disaster because I would suffer all week long anxious for the weekend to eat carbs.

When the weekend finally came, you would’ve thought I’d never eaten sweets before. It was a nightmare. Then Monday would come and I felt like crap!… The worst part is that I would have to do it all over again.

Maybe this Ketosis Diet thing Aint For Me!keto diet plan

That’s right, it was an epic fail!… After three weeks of this carb, no-carb diet thing I was trying. I was just about to give up on it until I finally found a breakthrough.

It turns out, I didn’t have a clue what being in a state of ketosis really meant. So I decided to grind it out with less than 20 grams of carbs per day until I got it right… In about six weeks I had lost 30lbs as you can see in my keto before and after pictures below.

My Before and After Ketogenic Diet Resultsketogenic dietketo-diet-results

The Ketogenic Diet Explained

The Ketogenic diet seems to go against most of the mainstream knowledge and recommendations when it comes to dieting. Why is it, then, that this latest trend in dieting and nutrition is gaining traction and has reportedly been adopted by big name athletic franchises, like the Los Angeles Lakers?

Breaking all the rules for traditional dieting, the focus of the ketogenic diet is getting the body to burn fat. While other diets focus on the amount of food being consumed and its nutritive value, the keto diet is unique in that it focuses on calorie sources.

The Philosophy of a Low Carb Ketogenic Diet

The main philosophy is that a person can get their body to burn fat efficiently by exercising and eating the right caloric balance of fats, carbohydrates and protein.

Keep reading to learn more about the ketogenic diet, how it works, how to set yourself up for success with a ketogenic diet plan and what kinds of fantastic results you can expect.

What is a Ketogenic Diet?

Ketogenic Diet Weight Loss Results

Starting with the basics, let’s first zero-in on exactly what we mean when we’re talking about a ketogenic diet. The word diet obviously just means “the way we eat” and the word “ketogenic” means “promoting ketosis”;

Ketosis is an energy consumption pattern, or metabolic state, that your body adopts in response to the diet, and ketosis essentially means “fat burning”. So for our foundation, let’s think of a ketogenic diet as “the way we eat to promote burning fat”.

The Keto Diet Basics

If you’re a little more into the biochemistry of nutrition, basically what we’re doing in a ketogenic diet is getting the body to burn ketones (a component in fats) instead of glucose (sugar) for fuel.

How can we tell our bodies what compounds to use for fuel and which ones to ignore? If it were as simple as saying “Okay muscles, today when we need energy let’s focus on burning fat because I’m feeling a little chubby this week”, we wouldn’t have diet plans at all!

Thankfully, we can actually modify our own metabolic processes by controlling the food that we eat. If you’re sharp you may already have guessed a couple of the modifications based on the information above, but I’ll present them below in bullet points for simplicity:

Watch “The Science Behind The Ketogenic Diet Below” Amazing!

 

  • Eliminate simple sugars from the diet
  • Consume about 75% of daily calories from fat
  • Consume about 20% of daily calories from protein
  • Consume about 5% of daily calories from carbohydrates
  • Eat sufficient greens to maintain health and micronutrient load

To fully understand how these factors interact to produce the desired result, you’ll need a quick primer in evolutionary metabolic biology, so let’s dive right in.

Eating Keto Style!

Humans have always eaten fruits and nuts as a primary energy source, only occasionally supplementing it with meat and grain when those were available. Fruits are full of simple sugars which our bodies readily use for energy.

In fact, simple sugars are the easiest energy source for humans because they’re small, break down quickly and are energetically efficient to metabolize. Today, simple sugars are ubiquitous in the diet.

They’re found abundantly in pop, juice, milk, beer, sports drinks, fast food, candy, chocolate and numerous other products. Eliminating simple sugars from the diet forces the body to metabolize something else as a primary energy source.

Consuming the bulk of your daily calories from fat may seem like a counter-productive way to try and lose weight. I mean, if you’re trying to lose fat, why on earth would you want to eat more of it?

It turns out that a big part of ketogenesis is making fats your primary source of calories. A person on a regular diet consumes enough sugar that their body doesn’t need to tap their fat stores for energy, but someone on a ketogenic diet is always using their fat stores for energy.

The result is that the ketogenic person actually burns off more fat than they eat, but the other person does not.

The final three points are a little less important but really serve to balance out the diet and ensure that you stay healthy while in ketogenesis.

The protein will help to increase muscle mass along with a regular exercise routine and eating a few carbohydrates is important for long-term glycogen storage which can help with muscular endurance as well as energy levels throughout the day.

These five main components and the reasons that underlie them form the fundamental basis of the ketogenic diet.

The Best Keto Foods

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Ketogenic Diet Benefits

There are way to many health benefits of being in a state of ketosis to list them all here. So I just listed a few of the important ones to give you a general idea of how amazing this lifestyle is.

Cancer

Epilepsy

Alzheimer

Lower Blood Pressure

Bone Inflammation

Lower Cholesterol

Appetite Suppressing

Increase In Good Cholesterol

Reduce Blood Sugar And Insulin Levels

Ketogenic Diet Side Effects

Just to be clear… You’re going to go through a phase called “The Keto Flue”. You may or may not experience one or more of the following symptoms when you first start off on the keto diet.

Frequent Urination

Fatigue

Headaches

Sugar Cravings

Weakness

 

 Ketogenic Diet for Weight Loss

If you’re used to calorie counting as a method of losing weight, most of what you’re familiar with will go out the window when it comes to using the ketogenic diet for weight loss.

Calorie counting models don’t take metabolic factors into account effectively, and the ketogenic diet actually reduces hunger so you’ll be eating fewer calories anyways. If that sounds like a win/win, it certainly is: you get to consume way more fat but you’ll actually eat less in total and lose weight.

One of the main reasons for normal calorie-counting diets is the prevalence of carbohydrate-rich foods in the North American diet. Consider the potatoes used to make French fries, rich dough used in pizza, or the fact that every hamburger or sandwich comes in between a large bun.

Carbohydrates have always been the enemy when it comes to fat loss because they take your metabolism in a direction opposite to ketosis; they take so long to burn off that your body never has a chance to burn any fat.

Instead of focusing on a calorie count, shift your focus to your macronutrient percentages and focus on that instead. Here are some guidelines for determining the types of foods that are best suited to your person ketogenic diet plan, as well as how much an average person should be eating:

  • Fat has a caloric value of 9 calories per gram of fat. Based on a 2000 calorie diet with 70% of calories from fat, you’d have to scarf down (2000)*(0.7) = 1500 calories / 9 calories =166g of fat per day.
  • Protein and Carbohydrates both offer around 4 calories per gram. For a 2000 calorie diet with 400 calories from protein (20%), you’d need 100g of protein daily to hit your goal.
  • Carbohydrates comprise a paltry 5% of your basic ketogenic diet. You’ll only need 25g of carbohydrates per day to satisfy your goal of 5%.

If you know a thing or two about food groups, you might make a key observation at this point about how to set up your diet. Carbohydrates are easy to consume on their own without eating protein or fat.

Foods like bread, pasta, and rice are high in complex carbs while not being a significant source of either protein or fat.

On the other hand, it’s very likely that you’ll be consuming your protein and fat together, whether it’s in protein in fatty meats other foods. Fats and protein often go together in the diet, but with careful planning you can ensure that you’ll getting the right ratio of protein to fat for the optimal results.

Eating fat has virtually no effect on blood sugar and insulin levels, but too much protein can actually drive up insulin levels in the blood and interfere with the process of burning fatty acids in the body. It’s critical to get the right balance of fats and protein in order to promote ketosis and weight loss. See my post about the Top 10 mistakes people make on their ketogenic diet plan.

The Three Types of Ketosis Diets

I’ll give you a quick overview of the three in case you don’t want to leave this post…

Standard Ketogenic Diet

  • SKD(Standard Keto Diet) The standard keto diet is eating high fats, medium protein and low carbs on a day to day basis. No exceptions!
  • As the most common of all types of keto diets. You want to limit your carb intake to 30 grams or less per day.
  • For the majority of you that are starting out, this is the one I recommend and also follow myself.

Targeted Ketogenic Diet

  • TKD– (Targeted Keto Diet) This is where you eat carbs only before you workout.
  • If you want to try this angle, you want to eat your carbs 30 to 60 minutes before exercise. I recommend eating digestible carbs that has a high glycemic index to prevent any stomach issues.
  • Foods that are high in glucose are the way to go to replenish muscle glycogen. Fructose based foods will only replenish your liver glycogen levels which is not a good thing at all.
  • With this approach, the carbs you eat before you workout will get used up before it has a chance to kick you out of ketosis. Just make sure to get your quality fats, proteins and veggies when you eat dinner.

Cyclical Ketogenic Diet

  • CKD(Cyclical Keto Diet) This is where you eat carbs once a week or every two weeks.
  • This approach is referred to as carb-loading. You basically remain on the standard keto diet five days out of the week (normally Monday through Friday). And on the weekends (typically 24 – 48 hours), you eat around 500 – 600 grams of carbs to replenish muscle glycogen.
  • This is only recommended for serious bodybuilders who know what they are doing.
  • For me this approach was a disaster as I stated earlier as I would literally binge on junk food. But if you think you can handle it, more power to you!

Ketogenic Diet Meal Plan

Now that you’ve built a great understanding of ketogenic dieting, it’s time to get set up on a plan that will help you succeed at losing weight with keto.

Remember, this diet doesn’t require special foods delivered to your house or anything fancy, we’re just going to eat regular, healthy, whole foods, cooked at home, and we’re going to balance our macronutrients (protein, fat, carbs) to the desired ratios for the results that we want to get.

Here’s a sample day plan for a ketogenic diet:

Breakfast

-4 whole eggs (boiled is best)

-2 tbsp pesto

-1 diced onion, fried

-coffee with coconut oil

 

Morning Snack

-1.5oz sharp cheddar cheese

 

Lunch

-4 cups leafy greens

-1 cup mushrooms and onions with chilli pepper

-6oz salmon

-1tbsp peanut or coconut oil

 

Afternoon Snack

-1 tbsp coconut oil

-1 scoop sugar-free whey protein isolate

 

Post-Workout

-15g BCAAs

 

Dinner

-8oz steak

-3 cups vegetable of choice

-1tbsp toasted sesame seed oil

 

Let’s work through this meal plan and note some differences from conventional plans for bulking or cutting. Firstly, we’re having eggs for breakfast because we know that have protein in the morning will kick-start the metabolism for the day, and we need to get the body working early to maximize fat burn throughout the day.

There’s no particular emphasis on protein consumption here as with most bulking diets, but we do want to get some fats working early. Pesto will help your body start producing ketones.

If you’re a coffee drinker, mixing coconut oil into your coffee in place of your typical cream and/or sugar will help you eliminate that simple sugar from your diet as well as giving you an early blast of energy to start off your day.

For the morning snack, it’s significant that we’re not going for a fruit or vegetable or something high in protein. Cheese works well in the ketogenic diet because it provides many calories from fat while being virtually devoid of carbs (check the nutrition label) and relatively low in protein.

At lunch time, it’s important to eat fish instead of a chicken or a steak. Salmon and Tuna steaks are great whole foods – don’t cut corners and buy it in a can. Fish are full of Omega-3 Fatty Acids – healthy fats that break down into a great energy source throughout the rest of the day.

Incorporating healthy fats into our preparation of the main foods in the diet helps to balance calorie intake towards fats, so ensure that you’re using either extra virgin olive oil or a coconut oil to prepare that fish and not just baking it in the oven.

For your afternoon snack and post-workout, just double check that everything you want to take is sugar-free and low in carbohydrates.

Dinner is generally similar to lunch. Learn your go-to foods so you can easily track your nutrition throughout the day and use dinner to make any tweaks that will balance out your macronutrient ratios as best you can.

Steak is great because you can get a lot of fat along with a good amount of protein, so you’ll really be upping your calorie count and keeping your ratios solid as well.

If your need added fats, you can always eat an avocado or a couple tbsp of coconut oil.

Ketogenic Diet Weight Loss Results

Most hardcore fitness buffs and bodybuilders are used to taking protein supplements and can find it difficult to dial back the protein intake when it comes to engaging the keto diet.

That being said, the ketogenic diet weight loss results are fantastic, and you can also make strength and even size gains if you’re eating enough calories per day.

Some practitioners say that ketogenic diets can be the absolute best for bodybuilding and maximizing size in the gym. Diets high in fat promote higher levels of growth hormone as well as testosterone in the body, leading to more solid lean muscle gains.

There are other ways that you can add-on to the ketogenic diet to actually improve your keto diet results, burn more fat and even gain some muscle as well.

              • The Cyclic ketogenic diet is similar to the regular diet, except you actually eat high amounts of carbohydrates on just two days per week, sticking to the keto diet on the other five days. This is great for maintaining your carbohydrate stores for optimal performance in the gym, while keeping your body in ketosis for the vast majority of the time. As a guideline for this modification, stick to the absolute minimum level of carbohydrates you can handle during your keto phase. If you notice your output in the gym declining, you probably need to add more carbohydrates.
              • There’s little benefit to consuming carbohydrate right after a workout versus consuming only protein, so stick to protein shakes for your supplement and fit your carbs in later in the day or before. It’s a fact that consuming your carbs right after you work out can spike your insulin and negatively impact your exercise results.
              • Keto cookbooks contain some awesome recipes that can diversify your eating if you’re working with a ketogenic diet. Your keto diet results depend on home cooking – fast food contains too much sugar to be eaten on a ketogenic diet. If you’re excited about cooking new meals, learning a few different options can help you keep things fresh and original while sticking to a diet that gets great results.

 

Most people know what IIFYM means, and it’s never applied more than with the ketogenic diet. If it fits your macros, skip the calorie counting and just put it in your mouth. You’ll be shocked when you eat more fat, lose fat at the same time and look fantastic on the ketogenic diet.If you’re looking to start a ketogenic diet, I created an easy system to get you started. I not only had success myself since I started two years ago but I’ve helped many others transform their life as well. With this guide, you get direct access to me as well as other cool bonuses. But I must admit though… I will hold you accountable…lol… So if you’re up for the challenge you can check it out here…

Source:.dirtyweights.com

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A 1,500-calorie eating plan designed to help you stay trim and satisfied – Weight Loss Plan

BREAKFAST

Egg-White Frittata with Feta, Spinach, and Mushrooms
2 egg whites and 1 whole egg
1/2 cup chopped fresh spinach
1/2 cup chopped button mushrooms
1 oz feta cheese
1 tsp fresh cilantro
1 slice oat-bran bread
2 oz glass 100 percent pomegranate juice* mixed with 6 oz water or seltzer

Pomegranates have natural sugars to satisfy your sweet tooth and are packed with antioxidants, which boost energy, fight wrinkles, prevent blood clots and high cholesterol, and bolster your immune system.

Total: 362 calories

 

Snack
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SNACK
1/3 cup part-skim ricotta cheese mixed with 1/2 tsp vanilla extract
1 Tbsp almond butter
4 medium celery sticks*

Eating low-energy-dense foods like water-packed celery helped women consume 275 fewer calories a day in one study.

Total: 219 calories

 
Lunch
3/6 JEFF HARRIS
LUNCH
Quinoa Salad
3/4 cup cooked quinoa*
3 cups mixed greens
5 pieces sun-dried tomato
3/4 cup chopped cucumber
1/4 cup chopped yellow pepper

Top with 3 Tbsp balsamic vinegar, 1 Tbsp Annie’s Organic Honey Mustard, and onion powder.

Quinoa contains all the essential amino acids your body needs to build lean muscle.

Total: 319 calories

Snack
4/6 JEFF HARRIS
SNACK
12 Kashi TLC 7 Grain crackers
1 Wholly Guacamole* 100 Calorie Snack Pack
3/4 cup sliced apples

Monounsaturated fats in avocado help burn belly fat.

Total: 239 calories

 
Dinner
5/6 JEFF HARRIS
DINNER
Baked Tofu
1/4 tsp onion powder
1/4 tsp garlic powder
1/4 tsp paprika
4 oz firm tofu
5 medium asparagus spears
4 oz cooked edamame
1 1/2 cups cubed butternut squash, roasted and mashed*
22 raspberries for dessert

Season tofu, asparagus, and edamame. Bake at 350°F for about 20 minutes. Serve with side of squash.

With more than a third of your RDA of fiber, this veggie will keep you satiated.

Total: 361 calories

Indulge without Bulge
6/6 JEFF HARRIS
INDULGE WITHOUT BULGE

Add: Skinny Cow White Mint Truffle Bar (100 calories)
Subtract: The guacamole from your afternoon snack (100 calories)

Daily total: 1,500 calories

Source:womenshealthmag

samantha-sutton

‘I Was Overweight For Years Before I Tried This Healthy-Eating Plan And Lost 51 Pounds’

Before: 216

After: 165

I’ve always been heavier, and I just never did anything about it. Growing up, we ate a lot of southern comfort food for dinner every night, like fried chicken and mashed potatoes. When I started making money and could buy my own food, I began to eat out a lot at fast food restaurants.

In high school, I was in marching band, which is actually a lot of work, but after practice I would just watch TV or talk on the phone with my friends. Sitting down was like my favorite thing to do. Old habits die hard, so as I got older, I didn’t have an exercise routine, really. I had a social life, but doing activities outside of that wasn’t important to me.

THE CHANGE

In March 2016, right before my 31st birthday, I realized that my jeans were really tight. I knew the difference between who I was and who I wanted to become would require finally doing something about my weight. I decided that I needed to find a healthy-eating plan that I could do forever, not just until I lost the weight. I have three kids and a husband, so I wanted to do something that set a healthy foundation for my family.

The Food
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THE FOOD

Once I decided to lose weight, I signed up for Weight Watchers because I knew it was something that wouldn’t restrict what I was eating. If I wanted a cupcake at work, I could have one. I didn’t have to choose between becoming healthy and eating foods I liked.

When I saw the point values for the foods I ate all the time, I realized that chicken tenders and fries weren’t worth how many points it cost me. I knew if I kept doing what I was doing, I would look the same.

I decided to revamp my eating habits from the get-go, and went to the grocery store to buy things I could meal prep. Now, I get fresh fruit every week for snacks and a whole chicken that I can make in a crockpot. I also grab lettuce so I can make salad and low-calorie bread to make sanwiches with my chicken. For dessert, I like to use powdered peanut butter and mix it with Cool Whip and put it on these wafer cookies—it tastes like a peanut butter cup.

I also like to make pizza for me and my family with wraps as the crust. I top them with pizza sauce, cheese, and veggies.

Another important part of my diet is that I started incorporating water into my daily routine. I used to drink coffee, soda—literally anything but water. But now I make sure I drink 110 ounces of water a day. That helps me stop mindless eating. For example, instead of walking into the break room to take a breather and grab snacks, I take my water bottle and fill it up.

A week after I started eating healthier, I started feeling better. I had so much energy that I would wake up before my alarm. That feeling motivated me to keep it up.

Though I was eating so much healthier, when I wanted something fried, I would just have it. I don’t call eating a cupcake an indulgence. If I had a cupcake, I had one. I just write it down and track it. And while I don’t limit or restrict myself in any way, I crave a healthier lifestyle more than I crave unhealthy food. That makes it easier to eat right.

The tracking part of Weight Watchers has been really helpful because it holds me accountable for what I’m doing and what I’m eating. I look at my points as money, and I budget my food accordingly. I am really good about honestly tracking, even if that means I go over my points. I’m a human, I have days when I go overboard. I just look at each day as a fresh start.

The Workouts
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THE WORKOUTS

I’ve never been a gym person, but I like to go outside to walk and run. A month after setting out to lose weight, my husband got me a Fitbit for my birthday, and since then I’ve been trying to get at least 10,000 steps per day. When I used to go to the grocery store or mall, I refused to walk from the back of the parking lot, but now I do that so I can get more steps in. I also take my kids to our local trampoline park and jump. Sometimes I even walk up and down my basement stairs. I want to show my kids that being active is a good thing, and it doesn’t have to be work.

Sticking With It
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STICKING WITH IT

We went on a family cruise in May, just two months after I set out to lose weight, and I could enjoy myself while eating right. Not restricting myself with a diet has helped me stay on track. I don’t feel like I’m missing out on anything, yet I’m still focused on my goals. I’m still myself, but a smarter, healthier version.

The Reward
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THE REWARD

Almost a year later, I’ve lost 51 pounds and I’m the smallest I’ve ever been in my adult life. I feel confident, comfortable, and energized. So many cool things have happened to me after getting my health in control. I feel like I can do whatever I set my mind to. As long as I have the right tools, I can do it.

Number One Tip
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NUMBER ONE TIP

Know that you’re worth it. I used to think, “Well, I have three kids, I don’t have time to get in shape.” But once I realized that I was worth getting healthy and putting myself first, I could go after it. I knew that I deserved to be the best version of me for everyone in my life.

Source:womenshealthmag.

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Confirmed: 2 Glasses of Wine Before Bed Helps You Lose Weight

Good news for anyone that prefers Cabernet over cardio. Drinking two glasses of wine before bed could actually be the magic pill that helps you lose weight, according to two recent studies from Washington State University and Harvard Medical School.

Here’s why: Apparently, there’s a polyphenol called resveratrol in red wine that transforms “white fat” into “beige fat” (aka a version that’s much easier to burn off), says researchers at WSU. Even crazier, the Harvard study, which looked at 20,000 women over the course of 13 years, determined that those who drank two glasses of wine daily were 70 percent less likely to be overweight. Whoa.

OK, so what’s the significance of night wine, you ask? Yet another study found that resveratrol also helps suppress your appetite, which means that after a glass or two of red, you’re much less likely to raid the fridge for a late-night snack. (We’re assuming you’ll also sleep like a baby.)

Not inclined to keep a bottle of Merlot on your nightstand? Other major sources of resveratrol include blueberries, strawberries and (obviously) grapes. Cheers to that.

Source:purewow.com

Capture-7

The Reason Why You Can’t Seem To Lose Belly Fat No Matter How Much You Diet Or Exercise

Stress and weight gain. Why do we all know that the two very often go hand in hand? Some people eat less under stress, but their high cortisol levels leave them with unwanted fat deposits-notably on their bellies.

Others know all too well the stress and weight gain connection due to the stress eating phenomenon.

I’ll get into all of this. Behind the wide range of both physical and mental reactions to stress are a number of hormones that are in charge of the myriad of (generally bad) physical and emotional sensations.

You will learn what “stress” feels like and why I’d like to talk about that first. You’d be amazed at how many people find themselves eating “whatever,” standing in front of an open refrigerator. And they don’t know they’re stressed but know that eating makes them feel better.

If this is you, I’ll help you break this cycle. I’d like to remind you that I firmly believe that if we all laughed more during our day that we’d have lower stress hormone levels and less illness. So on most “stress articles” and especially this one on stress and weight gain I’m going to give you intermittent stress breaks. Let’s first talk about the “stress hormones.”

Stress Hormones

1. Adrenaline

What It Is: Commonly known as the fight or flight hormone, it is produced by the adrenal glands after receiving a message from the brain that a stressful situation has occurred.

What It Does:

Adrenaline, along with norepinephrine (more on that below), is primarily responsible for the immediate reactions we feel when stressed. Imagine you’re trying to change lanes in your car. Suddenly, from your blind spot, comes a car racing at 100 miles per hour.

You return to your original lane, and your heart is pounding. Your muscles are tense, you’re breathing faster, you may start sweating. That’s adrenaline. AKA epinephrine.

Along with the increase in heart rate, adrenaline causes a surge in energy. This comes from the need for the fright to make you take flight and there’s the energy to do it. Adrenaline directs blood flow to our arms and legs.

Heart rate and respiration quicken, and we may start sweating. Adrenaline is released from the adrenal glands after the brain sends a warning of imminent danger.

2. Norepinephrine

What It Is: A hormone similar to adrenaline, released from the adrenal glands and also somewhat from the brain.

What It Does:

Norepinephrine is a hormone that is very similar to adrenaline. It makes you very alert, more responsive and invigorated.

It also diverts blood from the skin, the digestive tract, and other non-essential areas, shifting more blood to your muscles. This can further aid in any fighting or fleeing that you may need to do. The adrenal glands and the brain produce norepinephrine.

Although norepinephrine might seem a bit “redundant” considering that adrenaline (which is also called epinephrine) mirrors its effects; it works as a back- up and as a compliment to adrenaline.

If your adrenal glands are not working well, you can still get a good, solid shot of norepinephrine from your brain.

Note that although nor-epinephrine “accompanies” epinephrine in times of stress, it is needed to stay happy and balanced and does not produce the “jitter” effect which elevated levels of epinephrine will do.

3. Cortisol

What It Is: A steroid hormone, commonly known as the stress hormone, produced by the adrenal glands.

What It Does:

It takes a little more time- minutes, rather than seconds- for you to feel the effects of cortisol in the face of stress because the release of this hormone takes a multi-step process involving two additional minor hormones.

First, the part of the brain called the amygdala has to identify a threat. It then sends a message to the hypothalamus, which releases corticotropin-releasing hormone (CRH).

CRH then tells the pituitary gland to release adrenocorticotropic hormone (ACTH), which then tells the adrenal glands to produce cortisol.

When you dwell on a perceived negative situation, the body continuously releases cortisol, and chronically elevated levels can lead to health issues as serious as cancer.

Too much cortisol can suppress immune function, increase blood pressure, blood sugar, decrease libido, produce acne, contribute to weight gain while ruining weight loss plans, depress mood and a lot more. It is responsible for the stress and weight gain connection.

4. The “Minor Players” in The Stress Cascade

Endorphins are released in times of stress to act as natural painkillers. Many people report not feeling any pain from injuries until after the threat to life or limb has passed. You have read some of these stories I’m sure.

Fibrinogen is a protein that aids in blood clotting, providing some protection against excessive bleeding. Cortisol increases the secretion of fibrinogen which is why high levels of stress cause the body to form plaque in the arteries.

Vasopressin is also known as anti-diuretic hormone or ADH. This hormone causes reabsorption of water by the kidneys, which makes our urine more dark and concentrated. This is why we are less likely to think about bathroom breaks in highly stressful situations.

5. Sex Hormone

Lastly, we have the female and male “main hormones” estrogen and testosterone which also affect how we react to stress. And brain chemicals dopamine and serotonin play a role too.

Most of the rules here are that if we are deficient in any/all of these, we will react more negatively to stress. So it’s about balancing the mind, the chemicals of the mind, the body, the hormones of the body and more.

What Your Body Does Under Stress

Releases a Cascade of Chemical – Adrenaline and Cortisol

When your brain detects the presence of a threat, no matter what it is, even a big credit card bill- it triggers the release of a cascade of chemicals, and you know what they are.

They, of course, include adrenaline and cortisol as the “worst offenders.” Your brain and body prepare to handle the threat by making you feel alerted, ready for action and able to withstand an injury.

In the short-term, adrenaline helps you feel less hungry as your blood flows away from the internal organs and to your large muscles to prepare for “fight or flight.”

However, the bad news is that once the effects of adrenaline wear off, cortisol hangs around and starts signaling the body to replenish your food supply. There you go with the stress and weight gain connection. See?

Today’s human, unlike our “dinner-hunting” ancestors, sits on the couch worrying about how to pay the bills. This activity apparently does not work off much energy at all dealing with the stressor!

Unfortunately, we are stuck with an endocrine system that didn’t get the memo, so your brain is still going to tell you to reach for that plate of cookies. Hence- stress and weight gain- the intimate connection.

Stress and 2 Important Health and Weight Biomarkers

If you have followed this blog, you know that inflammation and oxidative stress cause disease and weight gain. If you were to get rid of these two problems you would have fewer issues with weight, be able to stick with diet plans more and have less of a chance of getting heart disease, cancer, Alzheimer’s and more.

So let’s get these two topics out of the way. And yes we’ll get to the stress and weight gain and even belly fat gain “situation” after this.

Inflammation

In most cases, inflammation is seen as a healthy response to fight and ward off infections. However, chronic internal inflammation is silent but can be quite serious and even deadly. How do you know if you “have it”? The vast majority of people don’t know that indeed they are inflamed. If you are overweight and/or eating processed sugary foods, you have inflammation.

Those with arthritis who then take the steps I recommend (see arthritis articles) will FEEL “less inflamed” because their joints will stop aching. However, for most of us-we only know it if we get a disease (and even then perhaps we don’t!) Or, we know it because we have a “connection” with an Anti-aging doctor who orders the right blood tests- a serum insulin, fibrinogen, and a CRP.

However, all blood tests aside, research has shown that people with poor health habits and that includes eating the opposite of an anti-inflammatory diet have a marked increased levels of inflammation and therefore disease.

Below I will discuss how you can change your diet and other issues which contribute to the problem of inflammation and therefore disease. This is a slight shift in the “stress discussion” but recall stress increases inflammation, and it’s a bad thing so let’ discuss the whole issue, why don’t we?

The Causes of Inflammation: What You Eat, What You Weigh, and What’s in Your “Genes.”

Being overweight which is now over 65% of adults! And this is now also eating a typical American processed food, fast food diet. BOTH of these issues are fixed-quite-a-bit by eating healthy foods to reach and maintain an average weight.

Having a genetic predisposition for inflammation. You can take care of this nicely with anti-inflammatory supplements with – curcumin being one I recommend a lot dose 4 caps 2x daily – because of the multiple benefits.

There are some great anti-inflammatory supplements which can also take the place of anti-inflammatory medication such as Aleve and Motrin which are found in the store in the inflammation section. And if you have fibromyalgia, arthritis or need muscle soreness relief there are extra special additions for you.

Oxidative Stress and Stress

Having Oxidative Stress: Note that having one of these things makes the other one worse (Inflammation and oxidative stress). And yes stress contributes to both. If you haven’t read about oxidative stress, I’ll sum it up quickly. It’s the opposite of how many servings of organic non-GMO fruits/vegetables you consume on a daily basis with 12-15 being the goal.

Oxidative stress is worsened with pollution, travel, and again, stress. I know about the 12-15 servings-it’s a goal I can’t hit either. I fix mine with two reds/greens drinks per day. This is how I have patients and AgeWell Solutions annual consultation members fix theirs’ too.

Do we know how stress causes oxidative stress?

Stress causes an increase in cortisol. That in turn cytosolic glucocorticoid receptors (GR). These translocate into our cells of respiration called mitochondria. This increases mitochondrial membrane potential, calcium holding capacity, and mitochondrial oxidation.

This then leads to an increase in the production of superoxide, hydrogen peroxide, and hydroxyl radicals. All of these by-products cause oxidative stress or more specifically a state of cellular oxidative stress.

This then causes oxidative damage to DNA, protein carbonyl formation, and membrane lipid peroxidation (LPO). That’s enough of that, don’t you think? Me too. Just know “OS” is bad, causes diseases, is common and quite fixable. And since it increases cortisol you know it is part of the stress and weight gain “loop.”

Stress and Weight Gain

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9 Ways Stress Makes You Overweight and Diabetic

When stress becomes chronic and prolonged, the hypothalamus is activated and triggers the adrenal glands to release cortisol, and you know this by now, right?

Cortisol is normally released in a particular rhythm throughout the day. It should be high in the mornings when you wake up (this is what helps you start your day), and gradually taper off throughout the day (so you can fall asleep at bedtime).

Chronic stress can not only increase absolute cortisol levels, but it also disrupts the natural cortisol rhythm. And it’s this broken cortisol rhythm that wreaks so much havoc on your body. When it comes to your stress and weight gain, here’s what goes on:

  1. It increases the rate at which you store fat
  2. It increases your belly fat -more to come on this, promise
  3. It makes you hungry and crave sugar
  4. It makes it harder for glucose to get into your cells
  5. It reduces your ability to burn fat but not to worry I can help you decrease body fat and increase lean body mass. It contributes to adding bcaa’s (branched chain amino acids such as egg white nutrition) and acetylcarnitine weight loss supplements.
  6. It reduces important fat burning hormones: DHEA, testosterone, human growth hormone and certain thyroid hormones
  7. It raises your blood sugar
  8. It increases the level of fatty acids and triglycerides in your blood
  9. Let’s not forget sleep- when your cortisol levels are “messed up” you lose energy and then at about the same time you need all sorts of “sleep help”- usually you’ll need help staying asleep but often you’ll also need help falling asleep.

And of course, it causes the #1 type of non-hunger eating- “stress-eating”- fixed with managing stress and shedding the pounds with the right natural metabolism boosters, natural appetite suppressants and leptin-ghrelin “hunger hormones” fixers. I’ll get into this more at the end. Just make a mental note that if we don’t fix the cause of the stress and weight gain connection that weight loss will be challenging and transient.

Emotional Eating During Stress

Have you ever found yourself mindlessly eating a carton of ice cream while you sniffle about your latest romantic rejection? How about eating French fries in front of your computer as you furiously try to make a work deadline?

Maybe you’re a small business owner desperately trying to make ends meet when you suddenly realize your waistline has blossomed.There’s the culprit once again. Stress and weight gain are intimately linked due to the most common type of non-hunger eating – stress eating.

If you recognize yourself in any of these scenarios, you’re not alone, and it’s NOT your fault.

Stress that is long-term is truly just plain awful for weight management. It increases our appetites (or so we think), makes us hold onto the fat we’ve gained, and interferes with our willpower to implement a healthy lifestyle. The stress and weight gain connection are not in our heads- it’s quite real.

What About Anxiety in General?

Adrenaline is the reason for the “wired up” feeling we get when we’re stressed. We may burn off some extra calories fidgeting or run around cleaning our houses because we just plain can’t sit still. However, at the same time, this can also be a trigger for “emotional eating.”

Overeating or eating unhealthy foods in response to stress or as a way to calm down is a very common response. In the most recent American Psychological Association’s “Stress in America:” survey, 40% of respondents reported dealing with stress in this way.

As a corollary, 42% reported watching television for more than 2 hours a day to deal with stress. Weight is not the only reason (as I have already mentioned) to seek out good natural stress relief.

Being a couch potato also increases the temptation to overeat because what else are you going to do with your hands and your mouth, right?

It also leads to an inactive lifestyle, which means that those extra calories aren’t getting burned off.

Anxiety can also make you eat more “mindlessly” meaning that your brain turns to “worry”, rather than focusing on the taste of the food, how much you’ve eaten, or when you are feeling full.

When you eat mindlessly, you will likely eat more, but unfortunately, you will feel less satisfied. Inactivity, anxiety or stress and weight gain all go hand in hand.

Cravings and Fast Food

When we are chronically stressed, we crave “comfort foods,” such as a bag of potato chips or a bag of Oreos. These foods tend to be easy to eat, highly processed, and high in fat, sugar, or salt. We crave these foods for both biological and psychological reasons.

Cortisol may cause us to crave more fat and sugar. Eating starchy and sugary foods elevates the brain chemical called serotonin which calms us down. We also may have memories from childhood, such as the smell of freshly baked pies, which lead us to associate sweet foods with comfort.

When we’re stressed, we are more likely to drive through, meaning not even get up out of our car, a “fast foodie place” rather than take the time and energy to shop for and then cook a healthy meal.

We Americans are less likely to cook and eat dinner at home than people from many other countries, and we also work more hours and take fewer vacations. Who signed up for that one? No wonder we have more stress and weight gain problems than other developed countries!

Belly Fat and Stress

As promised, here is an extra section on the first fat “clump” most people notice which is due to cortisol, especially if you are of normal or close to normal weight. Yep, it’s the stress and weight gain in the belly=belly-fat connection. And it’s often the most stubborn fat to get rid of. Not impossible so stay the course. Here are the details.

In the days when our ancestors were fighting off pestilence and famine, their bodies adapted by learning to store fat supplies. The unfortunate result for us is that when we are chronically stressed, we are prone to getting an extra layer of “visceral fat” deep in our bellies.

And of course, we also accumulate that unsightly belly fat that keeps us from fitting into our skinny jeans. Or we get those dreaded “muffin tops.”

Excess belly fat is unhealthy and difficult to get rid of. The fat releases chemicals triggering inflammation, which as you recall, increases the likelihood that we will develop heart disease or diabetes and more.

To make things worse, excess cortisol also slows down your metabolism, because your body wants to maintain an adequate supply of glucose for all that hard mental and physical work dealing with the threat. Your brain runs on glucose, and your body is always protecting your brain health.

Losing belly fat is a struggle for many women during pre-menopausal and menopausal years. Progesterone losses start, on average, in the 30’s and that is a factor in adding belly fat. Then stress levels go up as women cope with kids, families, aging parents, jobs and more. That puts on belly fat.

Then with menopause, estrogen goes down, and you guessed it, that puts on belly fat. Take all of that and couple it with hormonally induced cravings, and the imbalance of hormones like leptin and ghrelin due to years of unhealthy eating and you have a recipe for weight gain AND belly fat. Not to worry, there are answers regarding how to get rid of belly fat and specifically belly fat in the menopausal years in the article called unexplained weight gain.

 

Source:heartysoul.com

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Here’s Why Counting Calories Really Isn’t Necessary For Weight Loss

As a registered dietitian, the thought of anyone counting calories, aka the energy you get from what you eat and drink, causes me to sigh audibly. Counting calories is a time-consuming, soul-sucking practice that’s actually a lesson in futility, as far as I’m concerned.

Yet people continue to do it. They pull out their calorie-tracking apps and plug in whatever foods they’ve eaten, feeling guilty when they go over their “recommended” calorie amounts, then running to the gym to try to undo it all. And I can’t blame them: The idea that monitoring all your calories is key for weight loss is a popular one.

While I do think there’s value in recording the foods you’ve eaten to understand what you’re consuming and offer accountability, and while I do think it’s important to know relative calories (e.g., cake: high, broccoli: low), it’s a colossal waste of time to drill it down to every single calorie that passes your lips.

Of course, calories do count, since they’re what you consume when all is said and done. But counting calories can be a real drag at best, and a dangerous practice at worst. Not only does it get you focusing on numbers instead of enjoying the food you’re eating, it can be a slippery slope from paying attention to calorie counts to obsessing over them. For anyone with a history of disordered eating, counting calories might be something to avoid. If you have or are in recovery from an eating disorder, it’s best to talk to your doctor before changing your eating habits or tracking your food. Plus, weight loss is about so much more than calories. It encompasses exercise, how you sleep, how stressed you are, and health issues that you may not be able to control, like hormonal changes. That’s why, if losing weight is your goal, it’s important to acknowledge how individual a process it is and figure out how to do it in a way that’s healthy for you. And no matter your goals, spending vast amounts of energy and time poring over calories might not get you very far. Here’s why.

1. You likely have no idea how many calories you actually need.

In order to accurately count calories for weight loss, you’d need to know your basal metabolic rate, or how many calories your body burns each day simply to stay alive and keep all your systems running. And unless you’ve done indirect calorimetry, which I can almost guarantee you haven’t—it involves lying with a mask on, hooked up to a very expensive piece of machinery for a prolonged period of time to measure your oxygen intake and carbon dioxide expulsion—you really are playing with arbitrary numbers. Although it’s the “gold standard” of figuring out how many calories you use per day, like anything else, indirect calorimetry can have flaws.

Yes, you can approximate the number of calories you use in a day via equations and apps, but that’s all you get: an approximation. If even the “gold standard” machine can be wrong, then why let some app or equation determine how much you should be eating?

2. You don’t know how many calories your body is absorbing from food.

Let’s say that by some miracle, you know exactly how many calories you need to eat per day for weight loss. That’s great, but you’re not out of the woods, thanks to the question of absorption.

We used to think that since 3,500 calories equal a pound, every time you eat 3,500 extra calories beyond what your body needs, you end up gaining that weight. Now we know better: Not all calories are equal like we thought.

Everything from how your food is processed to how much fiber it contains determines how many calories you’re absorbing from it. Even the bacteria in your gut may play a part in how you digest food and how many calories you derive from it.

For example, you’ll absorb more calories from cooked meat versus raw, and peanut butter versus whole peanuts. Due to size differences, one sweet potato varies in calories from another before you even take it off the shelf at the store. Calories absorbed is a complex business that’s light years beyond any calorie-counting app on the market.

3. Calorie counts on packages aren’t necessarily accurate.

But wait! Even if you know how many calories you need and how many you’re absorbing, you’re not done! In fact, the Food and Drug Administration allows up to 20 percent margin of error in the numbers on those nutrition labels you likely rely on to count many of your calories. Meaning, that 250-calorie snack you’re eating might actually have 200 calories—or 300.

4. Counting calories can encourage you to ignore your hunger cues.

Focusing entirely on calories, instead of the quality of the food you’re eating and how you actually feel before chowing down (hungry, bored, stressed, etc.), can wreak havoc on those precious hunger cues you’re born with. Whether you’re eating just because you “have calories left,” even though you’re not truly hungry, or you’re not eating because you’ve “gone over” your calorie allotment for the day, but you’re actually still hungry, you’re doing the same thing: ignoring what your body is trying to tell you.

Trust your body, because it knows what it needs a lot more than some random number or tracker.

5. Calorie counting adds to the misconception you can “work off” the food you eat.

One of the things that angers me most about calorie-counting apps is the impression they give that you can exercise yourself “back into the green.” Going over your “calorie allowance” again and again because you think you can burn off the transgressions? Nope. Your body doesn’t burn off food calorie-for-calorie like that.

A 2014 study in the British Journal of Sports Medicine emphasized that “it is where the calories come from that is crucial” in determining whether your body is tempted to store them as fat, use them for energy, or apply them to some other mechanism, the study authors explain.

Plus, if you do routinely overindulge then try to work it off in the gym, you’ll be exercising for a very long time, depending on the size of the junky meals you’ve eaten. This, in turn, may cause you to become hungrier…and eat more. Vicious cycle? Definitely.

The good news is that when you only overeat from time to time, your body can handle those extra calories without making you gain weight. It’s when you overeat on a more frequent basis that you can get into weight-gain territory.

Instead of counting every calorie you eat (or you THINK you’re eating…and absorbing), if you’re hoping to lose weight, try this instead.

Opt mostly for fresh, whole foods when you’re grocery shopping, and think of it as eating food, not calories. Try as hard as you can to look at your diet as a whole instead of the sum of its parts. That means focusing on healthy items like vegetables, fruits, whole grains, and lean protein, and it also means eating mindfully—slowing down, eating until you’re satisfied, and giving deprivation a pass. If you eat a balanced diet most of the time, your body will most likely respond by finding its balance—no calorie counting required.

Source:self.com

belly-fat-and-diet-coke-can-575161

This is what diet soda does to your belly fat

If you always opt for the diet option over its full-fat alternative, you are slashing the amount of sugar and calories you’re consuming.

But according to new research, guzzling light sodas like Diet Coke won’t stop you getting fat.

Ditching your favourite fizzy drink for its seemingly innocent sugar-free sister is no better for preventing weight gain – and it could also harm the environment.

Diet drinks seem like the healthier option for those wanting to slim down, but they’re still packed with artificial sweeteners.

Scientists believe that the calorie-free beverages actually make us feel hungrier, prompting us to crave sugary snacks.

Artificial sweeteners could also interfere with the bacteria in our gut, which may trigger diabetes.

Ultimately there’s no evidence to support claims that diet drinks are any better for our health, or that they prevent weight gain or aid weight loss.

“A common perception is because ‘diet’ drinks have no sugar, they must be healthier”

Professor Christopher Millett

Professor Christopher Millett, from Imperial College London, said: “A common perception, which may be influenced by industry marketing, is because ‘diet’ drinks have no sugar, they must be healthier and aid weight loss when used as a substitute for full sugar versions.Eat every three hours - Passing on breakfast will send your body into starvation mode, meaning your body starts to store everything you’ve eaten as fat, and you’re midsection is the first to suffer the consequences

“However we found no solid evidence to support this.”

Lead researcher Josefin Lafvenborg, of the Karolinska Institute in Sweden, said diet drinks may “stimulate the appetite” leading to weight gain.

That’s because diet drinks stimulate sweet taste receptors in the body and because people know they’re low in calories it may trigger them to overeat afterwards.

Study authors added that artificial sweeteners may cause chemical reactions within fat tissue and with bacteria in the gut.

This can lead to the body becoming less tolerant of glucose – a form of sugar – triggering type-2 diabetes.

Last year studies found drinking just two glasses of diet drinks a day more than doubled the risk of developing diabetes while having five or more sugar-free drinks a day increased the risk by 4.5 times.

Around 3.3million Brits have been diagnosed with diabetes and the majority have type-2, which is partly caused by obesity.

Responding, Gavin Partington, the director general of the British Soft Drinks Association, said: “Contrary to the claims made in this article scientific research shows that low-calorie sweeteners, such as those found in diet drinks, help consumers manage their weight as part of a calorie-controlled diet.

“At a time when we are trying to encourage people to reduce their overall calorie intake it is extremely unhelpful that products which contain no sugar, let alone calories, are demonised without evidence.

“It’s worth bearing in mind that the UK soft drinks sector is the only category in which sugar intake is consistently falling year on year – over 17% since 2012.”

Source:dailystar.co.uk

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This is what happens to belly fat when you drink leftover sweet potato water

Sweet potatoes are creamy and sweet enough to be made into delicious holiday pies, but they are also surprisingly healthy and nutritious. In addition to this, new research suggests that even the cooking water from sweet potatoes may help with digestion and weight loss.

Sweet potatoes are an exceptionally nutritious vegetable. High in carotenoids, sweet potatoes are a great source of vitamin A, which is great for eye health, has antioxidant and anti-aging properties, and has also been linked to cancer prevention.

Additionally, sweet potatoes are rich in a wide range of B vitamins, including B-1, or thiamine, B-2 and B-3 – riboflavin and niacin, respectively – as well as B-5 and B-6. According to the National Institutes of Health, B vitamins help our body process food into energy, as well as form red blood cells.

New research – published in the journal Heliyon – suggests the starchy water leftover from cooking sweet potatoes may have slimming effects and help digestion.

A team of researchers – led by Dr. Koji Ishiguro from the National Agriculture and Food Research Organization in Japan – were looking for ways to reuse the wastewater resulting from processing sweet potatoes on an industrial scale. As such, they thought of testing its nutritional value and dietary effects.

Environmental Impact of Sweet Potato Industrial Use

sweet potato cut

According to the International Potato Center, sweet potatoes are one of the world’s most important food crops, with 105 million metric tons of the vegetable being produced every year around the world, and 95 percent of the crops being grown in developing countries.

Sweet potatoes are very suitable for processing due to their high starch content. Sweet potato is currently used to produce flour, noodles, bread, candy, pectin, liquors, and other starch and starch-based industrial products.

In Japan, around 15 percent of sweet potato is used to produce starch-derived products, as well as processed foods and distilled spirits.

The result is a large amount of wastewater that contains organic residue and is usually discarded in rivers and oceans. This could cause serious environmental problems.

Since the wastewater also contains proteins, Dr. Ishiguro and team decided to investigate its effects on digestion in mice.

“We throw out huge volumes of wastewater that contains sweet potato proteins – we hypothesized that these could affect body weight, fat tissue, and other factors. Finding alternative uses for the sweet potato proteins in wastewater could be good for the environment and industry, and also potentially for health.”

Dr. Koji Ishiguro

Protein Found In Sweet Potato Water Has Slimming Effects In Mice

Researchers fed three groups of mice high-fat diets. One of the groups was given the sweet potato peptide protein (SPP) in a high concentration, and another group in a low concentration.

After 28 days, researchers weighed the mice and took a series of measurements. They examined their liver mass and measured their fatty tissue, fat cholesterol levels, and triglyceride levels. Scientists also measured the levels of leptin and adiponectin, which regulate the body’s metabolism and play a key role in obesity and metabolic syndrome.

Mice that were fed higher levels of SPP had a significantly lower body weight and liver mass.

These mice also had lower cholesterol levels and triglycerides, as well as higher levels of the metabolic hormones leptin and adiponectin.

The findings suggest that SPP suppresses the appetite and controls lipid metabolism in mice.

Further research is needed to see if the same effects apply to humans, but Dr. Ishiguro says the results are “very promising.”

“We were surprised that SPP reduced the levels of fat molecules in the mice and that it appears to be involved controlling appetite suppression molecules. These results are very promising, providing new options for using this wastewater instead of discarding it. We hope SPP is used for the functional food material in future.”

Source:heartysoul.com

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This One Simple Exercise Will Help Tighten Your Core and Lower Body

Okay, today you’re going to learn how to reverse plank. One of the first places you gain weight is typically around your belly. It’s also one of the hardest places to lose fat.

But going to the gym isn’t the only way to stay in shape: there are many bodyweight exercises you can do at home to shed the extra pounds.  There is where the reverse plank comes in.

As you’ve probably heard, doing planks is a great way to keep your abdomen, back, and glutes tight and strong. But there are variations of this exercise that you should also incorporate into your fitness routine to get better results.

Along with the low-impact exercise mentioned below, it’s important to do aerobics twice a day if possible to get your body in the best shape of your life.

That being said, you don’t have live in as a gym rat. Your second aerobic workout could be a simple 30- to 40-minute walk in the evening after dinner.

How to Reverse Plank

The key to this exercise is to keep a proper form. If you feel your hips sinking towards the ground, get back into the initial position and readjust yourself.

As you get more comfortable with it, you can increase the effects of the exercise by wearing a weighted vest or by resting your weight on one leg instead of two.

On the other hand, if it’s too difficult, modify the movement by lowering yourself onto your elbows and forearms instead of your hands. As with any other exercise, warm-up properly before attempting.

  1. Sit on the floor with your legs out in front of you and you back straight.
  2. Lean back so that your back is at a 45-degree angle with the floor.
  3. Place your hands by your side, with your palms spread wide and your arms aligned with your shoulders and slightly behind your hips.
  4. Supporting your weight on your hands and heels, lift your hips so that your body is straight, with your glutes and core tight. You might find it helpful to visualize your belly button being sucked in towards your spine.
  5. Hold the position for 15-30 seconds as you look towards the ceiling.
  6. Slowly lower yourself back to the original position.
  7. Once you hit the ground, lift again. Repeat 10-15 times. If you wish, follow up with 30-60 seconds of the traditional plank.

Source:dailyhealthpost.com

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3 DIFFERENT TEAS THAT WILL HELP BOOST YOUR METABOLISM AND PROMOTE WEIGHT LOSS

It’s about that time of year where we’re fed up of feeling the extra flab and ready to do something about it besides going to the gym. One of the most underrated methods of spiking our metabolism is through antioxidant rich teas. Some teas are actually more than 90% more effective at helping the body burn fat than coffee. While green tea has made most of the headlines in this regard, there are many others which are even more effective and go way beyond weight loss with the ability to detox, helptooth decay and even keep cancer at bay.
1) Star Anise Tea
Star anise, the fruit of a small evergreen tree (Illicium verum) native to China, can be used in the treatment of digestive troubles such an upset stomach, diarrhea, nausea etc. One may drink a tea made from it by steeping a whole pod in one cup of hot water for 10 minutes. Strain this and sweeten it if required. Sip on this slowly when an upset stomach occurs.

2) Porangaba tea The tea plant produces red fruit that resembles coffee beans. These plants grow in South America and are sold at most beach vendors in Brazil. Porangaba Tea is Brazil’s weight loss potion, containing caffeine, allantoin, allantoic acid and even potassium. It has been reported to aid in boosting weight loss, reducing appetite, acting as a diuretic and even reducing fatty deposits and cellulite. Porangaba also suppresses the appetite leading to less food intake minus the crash.The recommended dose is 1 tea bag 30 minutes sipping before every meal.

3) Peppermint TeaPeppermint tea speeds up digestion and thus helps you burn more calories. The peppermint leaves can be used to make a light, refreshing tea, which can be taken either hot or chilled. To prepare the tea, take a tablespoon of fresh or dried leaves and add them to boiling water and let it steep for four to five minutes. Strain and add honey, if needed.

Source:earthspice