Search Weight Loss Topics:


Page 20«..10..19202122..3040..»


Dec 6

The Complete Keto Diet for Beginners (Detailed Keto Food …

Unlike many fad diets that come and go with very limited rates of long-term success, the ketogenic diet (or keto diet) has been practiced for more thannine decades(since the 1920s) and is based upon a solid understanding of physiology and nutrition science.

The keto diet works for such a high percentage of people because it targets several key, underlying causes of weight gain including hormonal imbalances, especially insulin resistance coupled with high blood sugar levels, and the cycle of restricting and binging on empty calories due to hunger that so many dieters struggle with. Yet thats not a problem with whatson the keto diet food list.

What is the keto diet? Rather than relying on counting calories, limiting portion sizes, resorting to extreme exercise or requiring lots of willpower (even in the face of drastically low energy levels), this low-carb diet takes an entirely different approach to weight loss and health improvements. It works because it changes the very fuel source that the body uses to stay energized: namely, from burning glucose (or sugar) to dietary fat, courtesy ofketo diet recipes and the food list items, including high-fat, low-carb foods.

Making that switch will place your body in a state of ketosis, when your body becomes a fat burner rather than a sugar burner. The steps, or keto basics, are surprising simple:

Table of ContentsIntro to the Keto Diet for Beginners |What Is Ketosis? |How Do You Get Into Ketosis? |What Are the Stages of Ketosis?| What Does a Keto Meal Plan Look Like? | 6 Benefits of the Ketogenic Diet |Detailed Food List |How to Get Started | Best Keto Grocery List | Keto Foods to Limit | Foods to Avoid Completely | Ketogenic Meal Plan

The classic ketogenic diet is a very low-carb diet plan that was originally designed in the 1920s for patients with epilepsy by researchers working atJohns Hopkins Medical Center. (1) Researchers found that fasting avoiding consumption of all foods for a brief period of time (such as with intermittent fasting), including those that provide carbohydrates helped reduce the amount of seizures patients suffered, in addition to having other positive effects on body fat, blood sugar, cholesterol and hunger levels. (2)

Unfortunately, long-term fasting is not a feasible option for more than a few days, therefore the keto diet was developed to mimic the same beneficial effects of fasting. Essentially it works by tricking the body into thinking it is fasting (while reaping intermittent fasting benefits), through a strict elimination of glucose that is found in carbohydrate foods. Today the standard keto diet goes by several different names, including the low-carbohydrate or very-low-carbohydrate ketogenic diet(LCKD or VLCKD for short).

At the core of the classic keto diet is severely restricting intake of all or most foods with sugar and starch (carbohydrates). These foods are broken down into sugar (insulin and glucose) in our blood once we eat them, and if these levels become too high, extra calories are much more easily stored as body fat andresults in unwanted weight gain. However, when glucose levels are cut off due to low-carb intake, the body starts to burn fat instead and produces ketones thatcan be measured in the blood (using urine strips, for example).

Keto diets, like most low carb diets, work through the elimination of glucose. Because most folks live on a high carb diet, our bodies normally run on glucose (or sugar) for energy. We cannot make glucose and only have about 24 hours worth stored in our muscle tissue and liver. Once glucose is no longer available from food sources, we begin to burn stored fat instead, or fat from our food.

Therefore, when youre following a ketogenic diet,your body is burning fat for energy rather than carbohydrates, so in the process most people lose weight and excess body fat rapidly, even when consuming lots of fat and adequate calories through their daily food intake. Another major benefit of the keto diet is that theres no need to count calories, feel hungry or attempt to burn loads of calories through hours of intense exercise.

In some ways, its similar to the Atkins diet, which similarly booststhe bodys fat-burning abilities through eatingonly low-carb foods, along with getting ridof foods high in carbs and sugar. Removing glucose from carbohydrate foods will causethe body to burn fat for energy instead. The major differences between the classic keto and the Atkins diet is the former emphasizes healthier fats, less overall protein and noprocessed meat(such as bacon) while having more research to back up its efficacy.

In fact, those differences with Atkins outline some of the popularketo diet myths, such as it being another high-protein plan, recommending any type of fat and that barely any science research backs up the benefits. These are nutrition lies, plain and simple.

Ketosis is the result of following the standard ketogenic diet, which is why its also sometimes called the ketosis diet. This takes place when glucose fromcarbohydrate foods(like grains, all sources of sugar or fruit, for example) is drastically reduced, which forces the body to find an alternative fuel source: fat. This state can also be achieved by multiple days of total fasting, but that isnt sustainable beyond a few days. (Its why some keto diet plans combine intermittent fasting or IMF with the keto diet for greater weight loss effects.)

Although dietary fat (especiallysaturated fat) often gets a bad name, provoking fear of weight gain and heart disease, its also your bodys second preferred source of energy when carbohydrates are not easily accessible.

In the absence of glucose, which is normally used by cells as a quick source of energy, the body starts to burn fat and produces ketone bodies instead. Once ketone levels in the blood rise to a certain point, you enter into a state of ketosis which usually results in quick and consistent weight loss until you reach a healthy, stable body weight. See this keto diet review, a before and after trying keto for 30 days.

To sum up a complex process, you reach this fat burning state when the the liver breaks down fat into fatty acids and glycerol, through a process called beta-oxidation. There are three primary types of ketone bodies that are water-soluble molecules produced in the liver: acetoacetate, beta-hydroxybutyrate and acetone.

The body then further breaks down these fatty acids into an energy-rich substance called ketones thatcirculate through the bloodstream. Fatty acid molecules are broken down through the process called ketogenesis, and a specific ketone body called acetoacetate is formed which supplies energy.

The end result is staying fueled off of circulating high ketones (which are also sometimes called ketone bodies) which is whats responsible foraltering your metabolismin a way that some people like to say turns you into a fat-burning machine.Both in terms of how it feels physically and mentally, along with the impact it has on the body, being in ketosis is very different than a glycolytic state, where blood glucose (sugar) serves as the bodys energy source.

So, is ketosis bad for you? Absolutely not. If anything, its the reverse. Many consider burning ketones to be a much cleaner way to stay energized compared to running on carbs and sugar day in and day out.

And remember, this state is not to be confused withketoacidosis, which isa serious diabetes complication when the body produces excess ketones (or blood acids).

The goal is to keep you in this fat-burning metabolic state, in which you will lose weight until you reach your ideal set point.Some research suggests this may be a novel approach to reverse diabetes naturally.

Heres how the keto diet works:

Wondering how many carb foods you can eat and still be in ketosis? The traditional ketogenic diet,created for those with epilepsy consisted of getting about 75 percent of calories from sources of fat (such as oils or fattier cuts of meat), 5 percent from carbohydrates and 20 percent from protein. For most people a less strict version (what I call a modified keto diet) can still help promote weight loss in a safe, and often very fast, way.

In order to transition and remain in this state, aiming for about 3050 net grams is typically the recommended amount of total carbs to start with. This is considered a more moderate or flexible approach but can be less overwhelming to begin with.Once youre more accustomed to eating keto, you can choose to lower carbs even more if youd like (perhaps only from time to time), down to about 20 grams of net carbs daily. This is considered the standard, strict amount that many keto dieters aim to adhere to for best results, but remember that everyone is a bit different.

Once ketone levels in the blood rise to a certain point, you officially enter into a state of ketosis. This state results in fairly rapidand consistent weight loss until you reach a healthier (and stable)body weight. Overall, people enter into this state at different rates, usually after 34 days of fasting or following a very low-carbohydrate diet (20 grams of net carbs or less) that forces the need for an alternative energy source. (3)

The process occurswhen the liver breaks down fat into fatty acids and glycerol a process called beta-oxidation. In particular, three primary types of ketone bodies that are water-soluble molecules are produced: acetoacetate, beta-hydroxybutyrate and acetone.

Rather than drawing energy from glucose, you stay fueled off of these circulating ketonesor ketone bodies essentially, burning fat for fuel. This is the principalgoal of the ketogenic diet, which can be achieved by adhering toa very low-carbohydrate, high-fat food list withonly moderate amounts of protein.

The optimal state is reached when they body stays in that state for at least a few weeks, when any type of side effects diminish greatly while the benefits are more pronounced with the body becoming a fat burner.

Here are examples of high-fat, low-carb foods on the keto diet food list:

On the other hand, the types of foods youll avoid eating on the keto, low-carb food plan are likely the same ones you are, or previously were, accustomed to getting lots of your daily calories from before starting this way of eating. This includes items like fruit, processed foods or drinks high in sugar, those made with any grains or white/wheat flour, conventional dairy products, desserts, and many other high-carb foods (especially those that are sources of empty calories).

On a keto diet, weight loss can often be substantial and happen quickly (especially for those who start out very overweight or obese). The 2013 study published in the British Journal of Nutrition found that those following a keto diet achieved better long-term body weight and cardiovascular risk factor management when compared with individuals assigned to a conventional low-fat diet (i.e. a restricted-energy diet with less than 30 percent of energy from fat).(4)

A 2014 keto diet review published in the International Journal of EnvironmentalResearch & Public Healthstates:

One of the most studied strategies in the recent years for weight loss is the ketogenic diet. Many studies have shown that this kind of nutritional approach has a solid physiological and biochemical basis and is able to induce effective weight loss along with improvement in several cardiovascular risk parameters. (5)

In part, keto diet weight loss is a real thing because high-fat, low-carb diets can both help diminish hunger and boost weight loss through their hormonal effects. As described above, when we eat very little foods that supply us with carbohydrates, we release less insulin. With lower insulin levels, the body doesnt store extra energy in the form of fat for later use, and instead is able to reach into existing fat stores for energy.

Keto diets are high in healthy fats and protein also tend to be very filling, which can help reduce overeating of empty calories, sweets and junk foods. (6a) For most people eating a healthy low-carb diet, its easy to consume an appropriate amount of calories, but not too many, since things like sugary drinks, cookies, bread, cereals, ice cream or other desserts and snack bars are off-limits.

Often caused by lymph node removal or damage due to cancer treatment, lymphedema occurs because theres a blockage in the lymphatic system and results in the swelling in leg or arm. A 2017 study involved patients who suffered from obesity andlymphedema and who embarked on a 18-week ketogenic diet. Weight and limb volume was significantly reduced. (6b)

Polycystic ovary syndrome (PCOS) is the most common endocrine disorder, and it affects women of reproductive age. Symptoms include obesity, hyperinsulinemia and insulin resistance. A pilot study took 11 women through 24 weeks of a low-carbohydrate ketogenic diet (20 grams or less per day). Among the five who completed the study, they lost 12 percent of their weight on average and reduced fasting insulin by 54 percent. Additionally, two women who previously experienced infertility problems became pregnant. (6c)

This process of burning fat provides more benefits than simply helping us to shed extra weight it also helps control the release of hormones like insulin, which plays a role in development of diabetes and other health problems. When we eat carbohydrates, insulin is released as a reaction to elevated blood glucose (an increase in sugar circulating in our blood) and insulin levels rise. Insulin is a storage hormone thatsignals cells to store as much available energy as possible, initially as glycogen (aka stored carbohydrates in our muscles) and then as body fat.

The keto diet works by eliminating carbohydrates from the your daily intake and keeping the bodys carbohydrate stores almost empty, therefore preventing too much insulin from being released following food consumption and creating normal blood sugar levels. This can help reverse insulin resistance, which is the underlying problem contributing to diabetes symptoms.In studies, low-carb diets have shown benefits for improvingblood pressure, postprandial glycemia and insulin secretion.(7) Therefore, diabetics on insulin should contact their medical provider prior to starting a ketogenic diet, however, as insulin dosages may need to be adjusted.

The keto diet can reduce the risk of heart disease markers, including high cholesterol and triglycerides. (8) In fact, the keto diet is unlikely to negatively impact your cholesterol levels despite being so high in fat. Moreover, its capable of lowering cardiovascular disease risk factors, especially in those who are obese. (9)

One study, for example, found that adhering to the ketogenic diet and keto diet foods list for 24 weeks resulted in decreased levels of triglycerides, LDL cholesterol and blood glucose in a significant percentage of patients, while at the same time increasing the level of HDL cholesterol. (10)

Certain studies suggest that keto diets may starve cancer cells. A highly processed, pro-inflammatory, low-nutrient foods can feed cancer cells causing them to proliferate. Whats the connection between high-sugar consumption and cancer?The regular cells found in our bodies are able to use fat for energy, but its believed that cancer cells cannot metabolically shift to use fat rather than glucose. (11)

There are several medical studies such as two conducted by the Department of Radiation Oncology at the Holden Comprehensive Cancer Center for the University of Iowa, and the National Institutes of HealthsNational Institute of Neurological Disorders and Stroke, for example that show the ketogenic diet is an effective treatment for cancerand other serious health problems. (12)

Therefore, a keto diet that eliminates excess refined sugar and other processed carbohydrates may be effective in reducing or fighting cancer. Its not a coincidence that some of the best cancer-fighting foods are on the keto diet food list.

Over the past century, ketogenic diets have also been used as natural remedies to treat and even help reverse neurological disorders and cognitive impairments, including epilepsy, Alzheimers symptoms, manic depression and anxiety. Research shows that cutting off glucose levels with a very low-carb diet makes your body produce ketones for fuel. This change can help to reverse neurological disorders and cognitive impairment, including inducing seizure control. The brain is able to use this alternative source of energy instead of the cellular energy pathways that arent functioning normally in patients with brain disorders.

A related clinical diet fordrug-resistant epilepsy is called the medium-chain triglyceride ketogenic diet, in which MCT oil is extensively used because its more ketogenic than long-chain triglycerides. (13a) Another dietary therapy for epilepsy called Low Glycemic Index Treatment (LGIT) was developed in 2002 as an alternative to the keto diet. LGIT monitors the total amount of carbohydrates consumed daily, and focuses on carbohydrates that have a low glycemic index.) (13b)

Clinical improvement was observed in Alzheimers patients fed a ketogenic diet, and this was marked by improved mitochondrial function. (14a) In fact, a European Journal of Clinical Nutrition study pointed to emerging data that suggested the therapeutic use of ketogenic diets for multiple neurological disorders beyond epilepsy and Alzheimers, including headaches, neurotrauma, Parkinsons disease, sleep disorders, brain cancer, autism and multiple sclerosis. (14b)

The report goes on to say that while these various diseases are clearly different from each other, the ketogenic diet appears to be so effective for neurological problems because of its neuroprotective effect as the keto appears to correct abnormalities in cellular energy usage, which is a common characteristic in many neurological disorders.

In mouse models, a study showed that a keto diet could slow disease progression for both ALS and Huntingtons diseases.In fact, more than one animal study has discovered a potential benefits of the low carb, high fat diet or intermittent fasting in delaying weight loss, managing glucose and protecting neurons from injury. (14c,14d)

Interestingly, its also been shown to slow disease progression in mouse models of both ALS and Huntingtons diseases.

Researchers believe that the ketogenic diet can also help patients with schizophrenia to normalize the pathophysiological processes that are causing symptoms like delusions, hallucinations, lack of restraint and unpredictable behavior. One study found that the keto diet lead to elevated concentrations of kynurenic acid (KYNA) in the hippocampus and striatum, which promotes neuroactive activity. Some studies even point to the elimination of gluten as a possible reason for improved symptoms, as researchers observed that patients with schizophrenia tended to eat more carbohydrates immediately before a psychotic episode. (15)

Although the exact role of the keto diet in mental and brain disorders is unclear, there has been proof of its efficacy in patients with schizophrenia. And, to boot, it works to reverse many conditions that develop as a side effect of conventional medications for brain disorders, like weight gain, type 2 diabetes and cardiovascular risks. More research is needed to understand the role of the ketogenic diet in treating or improving schizophrenia, as the current available studies are either animal studies or case studies, but the benefits of a low carbohydrate, high fat diet in neurology is promising.

Now, theres even evidence that a low-carb, high-fat regimen (as the keto diet is) helps you live longer, compared to a low-fat diet. In a study by the medical journal The Lancet that studied more than 135,000 adults from 18 countries, high carbohydrate intake was associated with higher risk of total mortality, whereas total fat and individual types of fat were related to lower total mortality. Total fat and types of fat were not associated with cardiovascular disease, myocardial infarction or cardiovascular disease mortality.

In fact,saturated fatintake had aninverse associationwith the risk for suffering from a stroke, meaning the more saturated fat someone is consuming on a daily basis, the more protection against having a stroke they seemed to have. (16a)

The keto diet also appears to help induce autophagy, which helps clear damaged cells from the body, including senescent cells that serve no functional purpose but still linger inside tissues and organs. In animal studies when rats are put on the ketogenic diet, autophagic pathways are created that reduce brain injury during and after seizures. (16b)

In fact, inducing autophagy is now a popular biohacking technique for helping remove signs of aging poorly and keto is one way to get there.

If youre new or just still learning the ropes, your biggest questions probably revolve around figuring out just what high-fat low-carb foodsyou can eat on such a low-carb, ketogenic diet. Overall, remember that the bulk of calories on the keto diet are from foods thatare high in natural fats along with a moderate amount of foods with protein. Those that are severely restricted are all foods that provide lots of carbs, even kinds that are normally thought of as healthy, like whole grains, for example.

The biggest shifts in your daily habits will be how you food shop and how you cook, and recipes that are ketogenic need to be followed rather than just low-carb. You will require the healthy fats in order to get into ketosis and have enough energy without the carbs. And you will be considerably more energetic and healthier when cooking your own keto-friendly food rather than buying supposedly keto foods off the shelf.

Therefore, make sure you understand the keto diet rules and start stocking up with the keto grocery list.

Were ready to show you how to start the ketogenic diet. Are you ready to lead the ketogenic lifestyle?

Most healthy fats contain zero net carbs, especially the kinds listed below, which also have other health advantages. (17) Fats should be included in high amounts with every meal throughout the day.

Animal proteins (meat, fish, etc.) have very little, if any, carbs. You can consume them in moderate amounts as needed to control hunger. Overall, choose fattier cuts of meat rather than leaner ones. For example, chicken thighs and legs are preferable to chicken breasts because they contain much more fat. Weve got quick keto diet chicken recipes to help.

Dairy products should be limited as well, to only now and then due to containing natural sugars. Higher fat, hard cheeses have the least carbs, while low-fat milk and soft cheeses have much more.

Most condiments below range from 0.52 net carb grams per 12 tablespoon serving. Check ingredient labels to make sure added sugar is not included, which will increase net carbs. (Stevia anderythritol will become your go-to sweeteners because neither raise your blood sugar combine for a more natural sweet taste and, remember, a little goes a long way!)

Consume the unsweetened drinks below only moderately, having just 12 small servings per day. These will typically contain between 17 net carb grams per serving.

One teaspoon of sugar has about 4 net grams of carbs, while every tablespoon has about 12 net grams.

One slice of bread, or small serving of grains, can have anywhere from 1030 net grams of carbs! Cereals and cooked grains typically have 1535 grams per 1/4 cup uncooked, depending on the kind.

Most fruits simply contain too many carbs and can prevent you from reaching your goals if you eat them. So when on keto, stay away from especially the sweet fruits like mangoes, papayas, bananas, oranges and apples.

As you can see above, theres a surprising number of approved keto foods, especially for such a high-fat diet. The keto diet menu centers around healthy fats, grass-fed meats, non-starchy vegetables and fat-based fruit (avocado).

So what are some keto lunch ideas? I suggest you visitmy page on keto diet recipes as well as keto diet snacks(including fat bombs!), in order to get started the right way on a ketogenic meal plan!

As you will see, simple keto meals begins with the healthy fat consideration first, making sure plenty of low-starch veggies surround the fat along with a moderate protein source. Wild-caught salmon, as a high-fat fish, is a perfect keto choice, and easy keto meals can be a fatty cut of healthy protein like salmon or lamb served with plenty of green veggies.

For a keto diet breakfast, the egg is often the perfect main ingredient because of its status of a filling, healthy fat. For a quick keto breakfast, you may choose a keto smoothie using a keto protein powder. Use an approved keto fruit like frozen blueberries and some coconut milk, and then you have a delicious start to your day.

For more keto meal ideas, go to the recipe section on this site and search diet type by ketogenic and youll see hundreds of options.

A common question is: Can the keto diet be followed if youre a vegan or vegetarian? With keto, its actually less challenging than most diets, as there is limited emphasis on animal products and instead more plant-based healthy fats than other eating plans.

The key for a vegetarian or vegan keto diet isswapping your starchy veggies for low-carb vegetarian options and also be sure to get in a hearty dose of healthy fats and protein.

Whats the difference between a vegan and vegetarian keto diet? Unlike vegetarians, vegans are more restricted in their use of animal products. While both options eliminate meat entirely, vegetarians can include non-meat animal foods like eggs, grass-fed butter and ghee to help meet their protein and fat needs while vegans rely solely on plant products such as nuts, seeds and veggies.

Another common question: is it possible to have a vegan pregnancy on a keto diet? Absolutely, but as discussed below, it may be important to follow a keto-alkaline diet to maintain proper pH balance.

When youre out and about, is it possible to stay on your new keto diet? At most restaurants, yes, its usually easy to follow the keto diet rules above when you order.

Forketo fast food options, it gets a little trickier, as in general I dont support eating fast food because of low-quality ingredients, processed foods, cheap oils, etc. However, the fast casual space, in places like Chipotle and Panera, better food (even organic and/or locally sourced) is available.

Keto-friendly fast food means buns, fries, breaded meats and shakes are off the menu. On the menu? Best of all are salads with healthy fats like avocado, nuts and seeds. Lettuce-wrapped burgers, soups and zucchini noodle bowls are also allowed.

Although a standard ketogenic diet is even more restrictive in terms of carb intake, a moderate keto diet (just as some folks have followed a modified Atkins diet with options like a carb cycling diet) is another option that will very likely still be able to provide substantial weight loss results and other improvements in symptoms. Including slightly more carbs can be very useful for maintenance, allow for more flexibility, provide a higher fiber intake, and overall may feel more sustainable long-term socially and psychologically.

Be aware that its not uncommon to experience some negative reactions and side effects when transitioning into this way of eating. Although not everyone, some people will experience flu-like symptoms, often referred to as the keto flu, but which usually subside within a couple of weeks.

According to Anna Cabeca, MD, a double board-certified Ob-Gyn, traditional keto diets usually miss the important factor of restoring alkalinity. For many, especially when undergoing the keto diet plan for women, the key is to reach an alkaline pH first before beginning keto in order to prevent feeling agitated, anxious, uncomfortable or overly hungry.

Therefore, she combines the concept of an alkaline and ketogenic diet, and her clients and patients experience weight loss, improved blood sugar control, better quality sleep and reduced menopause symptoms like hot flashes or night sweats.

To help you overcome these keto flu symptoms, here are several steps to try taking:

Dr. Josh Axe, DNM, DC, CNS, is a doctor of natural medicine, doctor of chiropractic, clinical nutritionist and author with a passion to help people get well using food as medicine. Hes author of the books Eat Dirt, Essential Oils: Ancient Medicine and the upcoming Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones and Reverse Disease (Little Brown & Co., February 2019). Hes also a co-founder of Ancient Nutrition, a health company where the mission is to restore health, strength and vitality by providing historys healthiest whole food nutrients to the modern world.

From the sound of it, you might think leaky gut only affects the digestive system,but in reality it can affect more. Because Leaky Gut is so common, and such an enigma,Im offering a free webinar on all things leaky gut.Click here to learn more about the webinar.

See the original post:
The Complete Keto Diet for Beginners (Detailed Keto Food ...

Read More..

Dec 6

Balanced Diet: What Is It and How to Achieve It

A balanced diet is one that gives your body the nutrients it needs to function correctly. To get the proper nutrition from your diet, you should consume the majority of your daily calories in:

The number of calories in a food is a measurement of the amount of energy stored in that food. Your body uses calories from food for walking, thinking, breathing, and other important functions.

The average person needs to eat about 2,000 calories every day to maintain their weight. However, a persons specific daily calorie intake can vary depending on their age, gender, and physical activity level. Men generally need more calories than women, and people who exercise need more calories than people who dont.

The following examples of daily calorie intake are based on United States Department of Agriculture (USDA) guidelines:

The source of your daily calories is just as important as the number of calories you consume. You should limit your consumption of empty calories, meaning those that provide little or no nutritional value. The USDA defines empty calories as calories that come from sugars and solid fats, such as butter and shortening.

According to the USDA, Americans consume empty calories most often in:

At the core of a balanced diet are foods that are low in unnecessary fats and sugars and high in vitamins, minerals, and other nutrients. The following food groups are essential parts of a balanced diet.

Besides being a great source of nutrition, fruits make tasty snacks. Choose fruits that are in season in your area. Theyre fresher and provide the most nutrients.

Fruits are high in sugar. This sugar is natural, though, so fruit can still be a better choice for you than other foods with added sugar. If youre watching your sugar intake or have a condition such as diabetes, you may want to opt for low-sugar fruits. Read on to learn about the 11 best low-sugar fruits, from citrus to peaches. People who are watching their carbohydrate intake may reach for fruits such as melons and avocadoes.

Vegetables are primary sources of essential vitamins and minerals. Dark, leafy greens generally contain the most nutrition and can be eaten at every meal. Eating a variety of vegetables will help you obtain the bountiful nutrients that all vegetables provide.

Examples of dark leafy greens include:

According to the USDA, Americans consume refined white flour more than any other grain. Refined white flour has poor nutritional value because the hull of the grain, or outer shell, is removed during the refining process. The hull is where the majority of the grains nutrition lies.

Whole grains, however, are prepared using the entire grain, including the hull. They provide much more nutrition. Try switching from white breads and pastas to whole-grain products.

Meats and beans are primary sources of protein, a nutrient that is essential for proper muscle and brain development. Lean, low-fat meats such as chicken, fish, and certain cuts of pork and beef are the best options. Removing the skin and trimming off any visible fat are easy ways to reduce the amount of fat and cholesterol in meats. The health and diet of the animal are important and influence the fatty acid profile of the meat, so grass-fed choices are ideal.

Nuts and beans are good sources of protein and contain many other health benefits, as well as fiber and other nutrients. Try to eat:

Tofu, tempeh, and other soy-based products are excellent sources of protein and are healthy alternatives to meat.

Dairy products provide calcium, vitamin D, and other essential nutrients. However, theyre also major sources of fat, so it may be best to choose small portions of full-fat cheeses, and reduced-fat or fat-free milk and yogurt. Plant-based milks, such as those made from flaxseed, almonds, or soy are typically fortified with calcium and other nutrients, making them excellent alternatives to dairy from cows.

Oils should be used sparingly. Opt for low-fat and low-sugar versions of products that contain oil, such as salad dressing and mayonnaise. Good oils, such as olive oil, can replace fattier vegetable oil in your diet. Avoid deep-fried foods because they contain many empty calories.

The USDA has an online checklist that can help you determine how much of each food group you should consume daily.

Besides adding certain foods to your diet, you should also reduce your consumption of certain substances to maintain a balanced diet and healthy weight. These include:

If you have questions about your diet or feel that you need to lose weight or change your eating habits, schedule an appointment with your doctor or a dietitian. They can suggest dietary changes that will help you get the nutrition you need while promoting your overall health.

Read more here:
Balanced Diet: What Is It and How to Achieve It

Read More..

Dec 6

How to Lower Cholesterol with Diet: MedlinePlus

What is cholesterol?

Your body needs some cholesterol to work properly. But if you have too much in your blood, it can stick to the walls of your arteries and narrow or even block them. This puts you at risk for coronary artery disease and other heart diseases.

There are two main types of cholesterol. LDL is the "bad" cholesterol. A high LDL level leads to a buildup of cholesterol in your arteries. HDL is the "good" cholesterol. It carries cholesterol from other parts of your body back to your liver. Then your liver removes the cholesterol from your body.

The treatments for high cholesterol are heart-healthy lifestyle changes and medicines. The lifestyle changes include healthy eating, weight management, and regular physical activity.

Heart-healthy lifestyle changes include a diet to lower your cholesterol. The DASH eating plan is one example. Another is the Therapeutic Lifestyle Changes diet, which recommends that you

Choose healthier fats.You should limit both total fat and saturated fat. No more than 25 to 35 percent of your daily calories should come from dietary fats, and less than 7 percent of your daily calories should come from saturated fat. Depending upon how many calories you eat per day, here are the maximum amounts of fats that you should eat:

Saturated fat is a bad fat because it raises your LDL (bad cholesterol) level more than anything else in your diet. It is found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods.

Trans fat is another bad fat; it can raise your LDL and lower you HDL (good cholesterol). Trans fat is mostly in foods made with hydrogenated oils and fats, such as stick margarine, crackers, and french fries.

Instead of these bad fats, try healthier fats, such as lean meat, nuts, and unsaturated oils like canola, olive, and safflower oils.

Limit foods with cholesterol. If you are trying to lower your cholesterol, you should have less than 200 mg a day of cholesterol. Cholesterol is in foods of animal origin, such as liver and other organ meats, egg yolks, shrimp, and whole milk dairy products.

Eat plenty of soluble fiber. Foods high in soluble fiber help prevent your digestive tract from absorbing cholesterol. These foods include

Eat lots of fruits and vegetables. A diet rich in fruits and vegetables can increase important cholesterol-lowering compounds in your diet. These compounds, called plant stanols or sterols, work like soluble fiber.

Eat fish that are high in omega-3 fatty acids. These acids won't lower your LDL level, but they may help raise your HDL level. They may also protect your heart from blood clots and inflammation and reduce your risk of heart attack. Fish that are a good source of omega-3 fatty acids include salmon, tuna (canned or fresh), and mackerel. Try to eat these fish two times a week.

Limit salt. You should try to limit the amount of sodium (salt) that you eat to no more than 2,300 milligrams (about 1 teaspoon of salt) a day. That includes all the sodium you eat, whether it was added in cooking or at the table, or already present in food products. Limiting salt won't lower your cholesterol, but it can lower your risk of heart diseases by helping to lower your blood pressure. You can reduce your sodium by instead choosing low-salt and "no added salt" foods and seasonings at the table or while cooking.

Limit alcohol. Alcohol adds extra calories, which can lead to weight gain. Being overweight can raise your LDL level and lower your HDL level. Too much alcohol can also increase your risk of heart diseases because it can raise your blood pressure and triglyceride level. One drink is a glass of wine, beer, or a small amount of hard liquor, and the recommendation is that

Nutrition labels can help you figure out how much fat, saturated fat, cholesterol, fiber, and sodium is in the foods that you buy.

NIH: National Heart, Lung, and Blood Institute

Read the original post:
How to Lower Cholesterol with Diet: MedlinePlus

Read More..

Dec 5

Senior Exercise Programs & Classes – SilverSneakers Fitness

Designed to increase muscle strength, range of movement and improve activities for daily living. A chair is used for seated exercises and standing support and...

Designed to increase muscle strength, range of movement and improve activities for daily living. A chair is used for seated exercises and standing support and class can be modified depending on fitness levels....

The SilverSneakers Circuit workout offers standing, low-impact choreography alternated with standing upper-body strength work with hand-held weights, elastictubing with handles and a SilverSneakers ball. A...

The SilverSneakers Circuit workout offers standing, low-impact choreography alternated with standing upper-body strength work with hand-held weights, elastictubing with handles and a SilverSneakers ball. A chair is available for support. This class is suitable for nearly every fitness level and can be adapted depending on the skill of individual participants....

Try a safe and heart-healthy aerobics class to energize your active lifestyle using low-impact movements that focus specifically on building upper-body and core strength plus...

Try a safe and heart-healthy aerobics class to energize your active lifestyle using low-impact movements that focus specifically on building upper-body and core strength plus cardio endurance. This is a higher intensity class than Classic and Circuit....

Get ready to move through a complete series of seated and standing yoga poses. Chair support is offered so you can perform a variety of...

Get ready to move through a complete series of seated and standing yoga poses. Chair support is offered so you can perform a variety of seated and standing postures designed to increase flexibility, balance and range of movement. Restorative breathing exercises and final relaxation will promote stress reduction and mental clarity. This class is suitable for nearly every fitness level....

Looking for options outside of the traditional fitness center? Try SilverSneakers FLEX to get fit the way you want, at the location of your choice. Find your FLEX today!

A fun, shallow-water exercise class that uses a signature splash-board to increase movement and intensity options. Splash is suitable for all skill levels and is...

A fun, shallow-water exercise class that uses a signature splash-board to increase movement and intensity options. Splash is suitable for all skill levels and is safe for non-swimmers. The pool provides many benefits when used for aerobic exercise and resistance training....

Stability is the newest class designed to help you become stronger and improve balance. The movements taught in class focus on specific exercises to improve...

Stability is the newest class designed to help you become stronger and improve balance. The movements taught in class focus on specific exercises to improve strength and power around the ankle, knee and hip joints, while improving your reaction time. This class isdesigned for fall prevention and is suitable for nearly every fitness level. It can be adapted depending on the skill of individual participants. A chair may be used for balance and support....

WATERinMOTION offers the benefit of a high energy calorie burning workout without the pull that gravity plays on the body. Experience the...

WATERinMOTION offers the benefit of a high energy calorie burning workout without the pull that gravity plays on the body. Experience the cross-training effects that water provides reducing the impact on your joints, specifically the knees and back....

Muscle incorporates athletic-based exercises that improve upper body conditioning. Youllmove through several blocks, which are groups of exercises that focuson different muscle groups. The focus...

Muscle incorporates athletic-based exercises that improve upper body conditioning. Youllmove through several blocks, which are groups of exercises that focuson different muscle groups. The focus of this class is on toning muscles and building overallstrength....

Strength. Confidence. Flexibility. Mind takes the best from yoga and Pilates and combinesthem into one fusion class. Designed to relax the body and mind with...

Strength. Confidence. Flexibility. Mind takes the best from yoga and Pilates and combinesthem into one fusion class. Designed to relax the body and mind with peaceful music and invigorating movements. The focus of this class is on core muscles, lower body strength and balance....

A higher intensity dance workout class that improves cardio endurance and burns calories. MOVE is all about breaking a sweat and having fun. The class...

A higher intensity dance workout class that improves cardio endurance and burns calories. MOVE is all about breaking a sweat and having fun. The class focuses on cardioendurance by starting with simple dance moves then building into more complex sequences, bringing you a great cardio workout....

Go here to read the rest:
Senior Exercise Programs & Classes - SilverSneakers Fitness

Read More..

Dec 5

Testosterone Levels Test: MedlinePlus Lab Test Information

What is a testosterone levels test?

Testosterone is the main sex hormone in males. During a boy's puberty, testosterone causes the growth of body hair, muscle development, and deepening of the voice. In adult men, it controls sex drive, maintains muscle mass, and helps make sperm. Women also have testosterone in their bodies, but in much smaller amounts.

This test measures the levels of testosterone in your blood. Most of the testosterone in the blood is attached to proteins. Testosterone that is not attached to a protein is called free testosterone. There are two main types of testosterone tests:

Testosterone levels that are too low (low T) or too high (high T) can cause health problems in both men and women.

Other names: serum testosterone, total testosterone, free testosterone, bioavailable testosterone

A testosterone levels test may be used to diagnose several conditions, including:

You may need this test if you have symptoms of abnormal testosterone levels. For adult men, it's mostly ordered if there are symptoms of low T levels. For women, it's mostly ordered if there are symptoms of high T levels.

Symptoms of low T levels in men include:

Symptoms of high T levels in women include:

Boys may also need a testosterone levels test. In boys, delayed puberty can be a symptom of low T , while early puberty may be a symptom of high T.

A health care professional will take a blood sample from a vein in your arm, using a small needle. After the needle is inserted, a small amount of blood will be collected into a test tube or vial. You may feel a little sting when the needle goes in or out. This usually takes less than five minutes.

You don't need any special preparations for a testosterone levels test.

There is very little risk to having a blood test. You may have slight pain or bruising at the spot where the needle was put in, but most symptoms go away quickly.

Results mean different things depending on whether you are a man, woman, or boy.

For men:

For women:

For boys:

If your results are not normal, it doesn't necessarily mean you have a medical condition needing treatment. Certain medicines, as well as alcoholism, can affect your results. If you have questions about your results, talk to your health care provider.

Men who are diagnosed with low T levels may benefit from testosterone supplements, as prescribed by their health care provider. Testosterone supplements are not recommended for men with normal T levels. There is no proof they provide any benefits, and in fact they may be harmful to healthy men.

See the article here:
Testosterone Levels Test: MedlinePlus Lab Test Information

Read More..

Dec 5

Sermorelin Therapy for Anti-Aging & Weight Loss | Diet Doc

What is Sermorelin?

Sermorelin is a formula created to fight the effects of aging and help promote weight loss. This top treatment holds the potential to slow the effects of aging in humans by spurring growth of new tissue, muscles, and synapses in the brain. It even has the potential to help patients think more clearly!

As you age, your body produces fewer hormones, a phenomenon that is considered one of the principal medical signs of aging. Sermorelin therapy encourages the body to naturally produce hormones. Prescription Sermorelin is different from many similar treatments, as it stimulates a natural process rather than requiring patients to directly add hormones to the system. This distinction makes our Sermorelin therapy much less likely to lead to complications.

While results may vary from patient to patient, clinical studies have shown that Sermorelin anti-aging treatment can lead to a range of physical and mental benefits, such as:

Diet Doc is also proud to announce all new Sermorelin with GHRP-2, which is renowned for being the most powerful of the GHRP peptides.

GHRP-2 reduces belly fat via lipolysis, boosts energy levels, increases the skins elasticity, elevates endurance levels, promotes speed healing of wounds, ameliorates vision, and promotes deeper sleep. It will also decrease liver uptake of blood sugar and make liver glucogenesis happen.

This peptide assists with maintenance and function of the islets of the pancreas. Known to offer immune system support, this formula can alsostrengthen the libido in both genders. Those who have experienced loss of libido are good candidates for therapy with this peptide. In addition, people who are struggling to control their weight may find it easier to slim down with the help of GHRP-2. Learn more about our Sermorelin GHRP-2 solution here.

If youre interested in seeing what Sermorelin can do for your health or want to learn more about our anti-aging and weight loss therapies, simply give Diet Doc a call today or send us a message. We will provide a confidential, no-obligation consultation to find out more about you and your priorities, and we will help you move forward to meet your goals.

Disclaimer: The statements made regarding these products have not been evaluated by the Food and Drug Administration. The efficacy of these products has not been confirmed by FDA-approved research. These products are not intended to diagnose, treat, cure or prevent any disease. All information presented here is not meant as a substitute for or alternative to information from healthcare practitioners. Please consult your healthcare professional about potential interactions or other possible complications before using any product. The Federal Food, Drug, and Cosmetic Act requires this notice.

Follow this link:
Sermorelin Therapy for Anti-Aging & Weight Loss | Diet Doc

Read More..

Dec 5

The Total Picture: Sermorelin Facts, Benefits and Therapy

There are of course newer techniques in medicine and health emerging every single day. One of the popularly used mechanisms these days is without doubt hormone replacement therapy which is being found to be effective not only for disease conditions but also to help with good health, increased energy levels, muscle tone, lean growth and more. In order to understand what Sermorelin is, it is vital that people know about the Human Growth Hormone. HGH is a very important hormone produced by the body to ensure its proper growth and development. It is also composed of over 191 amino acids that are extremely important in normal body functioning. Sermorelin works by regulating the Human growth hormone and is an artificial supplement that works in place of the Growth Hormone releasing hormone or GHRH.

Today we know that hormones are vital to regulating many important bodily mechanisms. There can be a lot of problems when hormones especially the growth hormone is not produced in the right measure. From fatigue, to loss of libido to weight gain, the ill effects are numerous. Especially when it comes to other substances such as GHRH which regulate how much of the growth hormone are released, many things can go wrong. Sometimes people have to use synthetic supplements such as Sermorelin to set things right and make sure there are no complications that arise. Sermorelin injections are quite effective in regaining youthfulness and maintaining a healthy body. Strength, vigor, good muscular function are all important benefits gained by using this wonderful substance in the right dosage. There are numerous implications to using this substance to help regulate the HGH hormone and it is widely used to help with a lot of different conditions.

There are cases of children where the production of HGH is lower than normal and these children tend to develop a condition called dwarfism. They tend to not grow normally and Sermorelin has been allowed by the FDA as a medication for people who experience aging prematurely as well. This could mean that it could be important to achieving a breakthrough in rare illness conditions such as Progeria. In many cases, it is also given to people who are suffering from HIV to alleviate the symptoms that occur in this condition. There are numerous ailments in which having proper medical care and supplements like these have helped people overcome their ill health and live more productive and fit lives.

In order to determine how much Sermorelin is needed proper testing and studies must be done. It is a technique wherein dosages administered through injections are most effective. It is most often done at night during which time the pituitary gland releases the growth hormone. Thus it helps to also give better sleep and helps alleviate the irritability, fatigue and lack of interest that is commonly seen in people with problems with the growth hormone. The amount to be injected is dependent on the persons sex as well as the condition experienced. The tolerance level for the hormone in the body should also be monitored in order to make sure that they experience the least amount of discomfort when given the dosage.

Numerous benefits have been seen to using Sermorelin for treating patients including reduced wrinkles, better skin that is of a good texture and more elasticity of muscles and improved strength and vigor. Body fat levels are also seen to drop especially around the abdominal region, which is often the most difficult to work on. Better sexual performance and an increase in sex drive have also been recorded in many cases. Immune system functioning is improved as is memory and kidney functioning. At all points in time, a doctor should be consulted about levels ensuing the injection and also if any discomfort is experienced in the course of therapy. Different people may have different needs and the effects seen would be different when undergoing Sermorelin therapy. This is not administered without a prescription and the clinic should be one that is authorized to administer and undertake this kind of therapy. If you are looking to attain these benefits, make sure you have a thorough check up done first and also have a well qualified practitioner handling the dosages.

View post:
The Total Picture: Sermorelin Facts, Benefits and Therapy

Read More..

Dec 2

The Most Popular Diets That Actually Work | Healthfully

Finding a diet plan that works can be a challenge. An Internet search for weight-loss methods can overwhelm you with meal ideas, quick fixes, and a variety of supplements and pills that guarantee losing a certain amount of inches or pounds within a short time. A reliable program should include reasonable goals, a balanced meal plan, regular exercise and a behavior component to keep you motivated. In a 2014 "U.S News and World" article, 32 different diets were ranked based on effectiveness, nutritional balance, safety and ease of following. Overall, the Weight Watchers, TLC, Volumetrics and Mediterranean diets were found to be both popular and successful.

Weight Watchers is a conventional diet approach that uses a food points system to encourage you to create a balanced diet without going over a certain number of points per day. Lower point values are assigned to foods that are more nutritionally dense. For example, fruits and vegetables are considered point free, encouraging you to eat more from these food groups. The major goal of this diet is weight loss. Along with monitoring food intake as a lifestyle change, exercise is also encouraged.

The Therapeutic Lifestyle Change Diet was created by the National Institutes of Health to lower heart disease risk and maintain a healthy lifestyle. Specific guidelines are outlined within the TLC plan. Fat should provide a total of 25 percent to 35 percent of daily calories. Restrict saturated fat intake to 7 percent or less of total calories. Limit cholesterol intake to 200 milligrams or less per day. Reduce sodium intake to 2,400 milligrams or less per day. Also essential to the TLC diet is eating the right level of calories to support a healthy weight and including a minimum of 30 minutes of daily exercise. Foods promoted on this healthy diet regimen are fruits, vegetables, whole-grain sources, reduced or fat-free dairy foods, fish and lean poultry.

Modifying your eating habits to incorporate nutrient-rich foods and cooking at home are two components of the Volumetrics Diet. The plan supports healthy lifestyle changes and weight loss. Food is divided into four different categories based upon the energy density. Weight loss is achieved by watching portions and eating lower-density meals and snacks. No specific foods are eliminated on the Volumetrics Diet, but fruits, vegetables, low-fat dairy products, lean meat sources, legumes and grains are encouraged.

There are many different versions of the Mediterranean Diet, but according to the American Heart Association, the most common version promotes intake of fish, fruit, vegetables, bread, beans, nuts, olive oil, dairy products and limited portions of meat, poultry, eggs and wine. This diet helps reduce heart disease risk because it limits unhealthy saturated fat intake. Research varies in regard to weight loss with the Mediterranean Diet. Regular exercise and creating a calorie deficit are necessary to support weight change with this heart healthy diet.

Visit link:
The Most Popular Diets That Actually Work | Healthfully

Read More..

Dec 1

Key to long-term weight loss may be as simple as more fat …

Losing weight is hard work, but many people who have lost weight may agree that keeping it off can be an even greater challenge.

A lack of self-control or a few too many dietary indulgences are often cited as reasons for regaining weight. But a new study in the November issue of BMJ questions this conventional view, finding that the type of calories you consume may influence how likely you are to keep that weight off for the long term.

The human body is designed to protect itself when it sheds weight, whether voluntarily or involuntarily, by increasing the urge to eat while slowing down the metabolism and more efficiently storing fat. Although it may be exciting to see the numbers on the scale drop, this makes it harder to keep losing weight or even maintain weight loss.

The purpose of the BMJ study was to see if different levels of carbohydrates in the diet could prevent these metabolic changes from occurring, so that weight lost might stay off. The focus on carbohydrates was based on the carbohydrate-insulin model of obesity, which holds that high insulin levels that result from eating a high glycemic load diet (i.e., highly processed carbohydrates like refined breads, crackers, cookies, and sugars) cause energy from the food to be stored more easily as fat, and may increase hunger and food cravings, lower energy expenditure, and promote weight gain.

This study raises the possibility that a focus on restricting carbohydrates, rather than calories, may work better for long-term weight control.

David Ludwig

Participants were first placed on a diet to lose about 12 percent of their starting weight (weight loss averaged 25 pounds) to kickstart metabolic changes. The next phase randomly assigned the 164 participants who achieved this loss to one of three test groups:

The protein amount was the same in all groups, at 20 percent. Total calories were adjusted up or down in each participant to prevent any weight changes. All meals were provided to the participants during the weight-loss phase and throughout the 20-week test phase. The types of foods in each diet group were designed to be as similar as possible, but varying in amounts: The high-carbohydrate group ate more whole grains, fruits, legumes, and low-fat dairy products, while the low-carbohydrate group ate more fat but eliminated all grains and some fruits and legumes.

After participants followed the diets for 20 weeks the researchers measured their total energy expenditure. They found that participants in all groups maintained their weight, and there was minimal difference in secondary measures, including physical activity and resting energy expenditure (factors that could independently increase total energy expenditure).

This study raises the possibility that a focus on restricting carbohydrates, rather than calories, may work better for long-term weight control, said David Ludwig, professor in the Department of Nutrition at the Harvard T.H. Chan School of Public Health, who led the study with Cara Ebbeling from Boston Childrens Hospital.

Walter Willett, professor of epidemiology and nutrition at the Harvard Chan School, who was not involved in the study, noted that, These findings from a carefully conducted investigation can help explain why low-fat/high-carbohydrate diets are not successful for most people and have failed to maintain weight loss in formal randomized trials that have lasted for one year or longer.

This story originally appeared on the Harvard Chan Schools website, The Nutrition Source.

This work was conducted with grants from Nutrition Science Initiative (made possible by gifts from the Laura and John Arnold Foundation and Robert Lloyd Corkin Charitable Foundation), New Balance Foundation, Many Voices Foundation, and Blue Cross Blue Shield. David S. Ludwig was supported by a mid-career mentoring award from the National Institute of Diabetes and Digestive and Kidney Diseases (K24DK082730).

See the original post:
Key to long-term weight loss may be as simple as more fat ...

Read More..

Dec 1

Key to long term weight loss is as simple as more fat …

If you pay attention to the weight loss industry, youve been told over and over how easy it is to lose weightjust take this pill, follow that diet, or buy this piece of equipment, and everything will melt away in a flash. In fact, billions of dollars are spent each year on weight loss products and services and yet many people are still overweight.

Undoubtedly, losing weight is hard work but many peoplewho have lost weight may agree that keeping it off can be an even greater challenge.

An absence of self-control or a couple of such a large number of dietary indulgences is frequently referred to as purposes behind regaining weight.

A new study by the Harvard Gazette suggests that the type of calories you consume may influence how likely you are to keep that weight off for the long term.

Through his study, scientists wanted tosee if different levels of carbohydrates in the diet could prevent these metabolic changes from occurring, so that weight loss might stay off.

The emphasis on carbohydrates depended on the carbohydrate-insulin model of obesity, which holds that high insulin levels that come about because of eating a high glycemic load diet (i.e., highly processed carbohydrates like refined breads, crackers, cookies and sugars) cause energy from the food to be put away more effortlessly as fat, and may increase hunger and food cravings, lower energy consumption, and advance weight gain.

Scientists placed the study participantson a diet to lose about 12 percent of their starting weight to kickstart metabolic changes. The next phase randomly assigned the 164 participants who achieved this loss to one of three test groups:

The protein amount was the same in all groups, at 20 percent. Total calories were adjusted up or down in each participant to prevent any weight changes. All meals were provided to the participants during the weight-loss phase and throughout the 20-week test phase.

The types of foods in each diet group were designed to be as similar as possible, but varying in amounts: The high-carbohydrate group ate more whole grains, fruits, legumes, and low-fat dairy products, while the low-carbohydrate group ate more fat but eliminated all grains and some fruits and legumes.

After participants followed the diets for 20 weeks the researchers measured their total energy expenditure. They found that participants in all groups maintained their weight, and there was minimal difference in secondary measures, including physical activity and resting energy expenditure.

The outcomes suggest:

Consuming a low-carb diet leads to a decreased hormone level responsible forincreased appetite, ghrelin, and leptin. Thus, it leads toweight-loss maintenance. Leptinregulates energy balance and works to keep body weight stable. It typically counteracts ghrelin by sending signals to the brain to suppress appetite when the body has enough food.

David Ludwig, professor in the Department of Nutrition at the Harvard T.H. Chan School of Public Health said, This study raises the possibility that a focus on restricting carbohydrates, rather than calories, may work better for long-term weight control.

Walter Willett, professor of epidemiology and nutrition at the Harvard Chan School, who was not involved in the study, noted that, These findings from a carefully conducted investigation can help explain why low-fat/high-carbohydrate diets are not successful for most people and have failed to maintain weight loss in formal randomized trials that have lasted for one year or longer.

The study is published in the November issue of BMJ.

Go here to see the original:
Key to long term weight loss is as simple as more fat ...

Read More..

Contact Us Today


Your Full Name
Your Email
Your Phone Number
Select your age (30+ only)
Select Your US State
Program Choice
Confirm over 30 years old Yes
Confirm that you resident in USA Yes
This is a Serious Inquiry Yes
Message:
captcha


Page 20«..10..19202122..3040..»