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The year 2021 was difficult for my health. I had moved away from New York during the start of the pandemic as a means of distancing myself from the most popualted city in the U.S. It also meant I wasn't near my neighborhood gym, which I often frequented, nor was I walking miles a day for lunch.

I moved to suburban Houston, a city built around cars and highways, where sidewalks suddenly end and grocery stores require a three-mile drive. Suddenly, my life was a lot more sedentary. Afternoon jogs turned into weekly ambles, which then became monthly guilt-ridden limp-legged wheeze-fests. It didn't help that Governor Greg Abbott deliberately went out of his way to rescind local mask mandates, helping coronavirus particles spread through the community all the faster. He recently did the same for vaccine mandates as well.

Local gyms did away with mask mandates just as quickly. It seems that the gym clientele in Houston prefer listening to vaccine skeptic and horse dewormer aficionado Joe Rogan over immunologist Dr. Anthony Fauci. This meant that going to the gym, even when masked, presented risk as runners huffed and puffed on treadmills a few feet away.

In the nearly two years since leaving New York, I had packed on an additional twenty pounds. T-shirts became tight and my pants didn't require a belt to stay up. After a decadent Friendsgiving, filled with fried chicken, green bean casserole and pie, I knew something had to change.

Since getting vaccinated, I did slowly start making my way back to the gym. I remained masked but opted to go late at night when traffic was low. Even then, pounds weren't shedding as quickly as I would have liked. Clearly, I was doing something wrong.

I remembered using calorie counting app FatSecret back in New York when I was on a major cut, but was hesitant to redownload it on my Samsung Galaxy Z Fold 3. The app (available on iOS, Apple Watch and Android) wasn't what scared me: it's a good app, but deep down I knew that by tracking all my food metrics, I could visually see why I needed to change my diet entirely. Like going to the dentist, there was some uncomfortable handwringing around that prospect, so I put it off.

At the end of November, I did redownload FatSecret. I pulled out the digital food scale and started meticulously counting every calorie.

Unlike other fitness and calorie counting apps, such as MyFitnessPal or LoseIt, FatSecret is completely free. There's no monthly subscription cost and it still delivers a solid overall feature set, even if the app looks plainer by comparison. It tells me my daily and weekly calorie intake and also breaks down my macronutrient consumption.

I'm personally aiming to eat around 1,500 calories a day, putting me into a calorie deficit as my body will naturally burn around 2,000.

The thing I like about FatSecret is its enormous library. Like LoseIt, it allows community members to upload calorie metrics of various foods. I've uploaded some items myself, such as the chicken gyro (minus the white sauce), found all throughout New York's various street carts. While most calorie counting apps will have the basics, such as grilled chicken, or a litany of pre-packaged food products, I've found FatSecret's library to be the most robust. Being Pakistani, it's harder to calorie count some of my family's more traditional foods. But, more often than not, FatSecret has items like chana masala or baingan bharta, giving me a reprieve from the standard chicken and broccoli.

While some may argue that the nutritional information on home cooked foods could never be entirely accurate, at the very least it gives some measure. It's better to track an approximation over nothing at all.

While it's impossible to fully know, I believe that FatSecret's large food library has to do with the app being free. It likely brings in more users, as there's a lower barrier to entry. Plus it's not limited to its apps, as it's also possible to access FatSecret via a web browser.

Since starting in late November, I've lost seven pounds. That was largely with dieting, as the Omicron variant has pushed me away from the gym. Given my current trajectory, I estimate that by March or April I should be back to my pre-pandemic weight. Honestly, I wish I had started sooner.

For those that have set New Year's resolutions to lose weight in 2022, I feel that 80% of the battle is having a controlled diet. Whether it be FatSecret or the various other calorie counting apps out there, knowing exactly what and how much is being consumed makes a massive difference.

And if any FatSecret developers are reading this, a Wear OS app for my Samsung Galaxy Watch 4 would be greatly appreciated.

Today's best Samsung Galaxy Watch 4 deals

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I actually lost weight this holiday season thanks to this handy app - Tom's Guide

Dr. Michael Daignault| Opinion contributor

Teachers call for a ban on energy drinks

Teachers are worried that our kids' are consuming too many energy drinks and it's leading to poor behavior and possibly poor health. Tony Spitz has the details.

Buzz60

A young man was recently brought to the ER by friends who were concerned by his sudden behavior change,restlessnessand abnormal sweating. He was complaining of chest pain. On the cardiac monitor, his heart rate was accelerated and his blood pressure was spiking.

I usually consider a broad differential diagnosis for such an ER patient that includes infection, heart attack, drug overdoseor environmental exposure. His friends denied any knowledge of him having medical problems or taking prescription medication. And they denied drug abuse.

While ruling out an infectious cause, I was able to bring down his heart rate and blood pressure with some intravenous anxiety-reducing medication and fluid hydration. When he was more alert, he was able to tell us he had earlier consumed two energy drinks back-to-back beforeworking out.

As Ive discussed in previous columns about apple cider vinegar andvitamins, the supplement industry in the U.S., which includes energy drinks, is grossly underregulated. The dearth of quality research limits our critical evaluation of which supplements are effective. We are flying just as blind when it comes to knowing which supplements are potentially harmful.

Cold and flu season is here.Do vitamins actually work?

Consumers are under the dangerous misconception that if you can buy a supplement over-the-counter without a prescription, it must be safe. But because the FDA does not evaluate all supplements for safety, consumers cannot be sure that all the ingredients or the combination in a supplement are safe.

The most common supplement culprits that could land you in the ER are weight loss pills and energy drinks.

More: People swear by apple cider vinegar for weight loss. Does it actually work?

A landmark 2015 study showed that dietary supplements such as weight loss pills send an average of 23,000 people to the ER annually. Thats out of a massive 150 million Americans who combined spend more than $2 billion a year on weight-loss pills.

Companies typically promise their product will help you lose weight through one of these mechanisms:

"Fat burners" are the most well-known weight loss supplement and typically include high doses of caffeine, green tea extract, carnitine, yohimbe, soluble fiber and a slew of other herbs. The amount of weight loss from these ingredients is minimal, according tothe limited research we have. The strongest evidence for calorie burning is for caffeine.

Patients quickly get into trouble when they take powerful prescription weight loss medication outside a doctors supervision, combine multiple weight loss supplements particularly stimulants aimed to speed up metabolism with illegal stimulants like methamphetamine or cocaine. They present to the ER with an accelerated heart rate and elevated blood pressure, altered or agitated mental status, potential damage to liver or kidneys, and diarrhea or rectal bleeding.

Energy drink use was associated with 20,000 ER visits in the U.S. in 2011. Toxicity occurs via one or both of the following pathways: either via an extremely high dose of caffeine or from the compounding effect of caffeine with other ingredients.

The safe limit of caffeine for adults 18 and olderis up to 400mg a day. For those 12 to 18, the limit is 100mg. Energy drinks contain 70mg to 240mg of caffeine per serving. For example, Java Monster contains 100mg, and 5-Hour Energy includes 200mg. As a comparison, a cup of coffee contains about 100mg. Energy drinks also contain excess sugar that make them easy to down, and compared with the slow sipping of coffee, can lead to caffeine toxicity if consumed quickly.

By themselves, most of the ingredients in energy drinks are commonly found in our diet or occur naturally in our body and are not inherently dangerous:

However, the amounts of the aforementioned ingredients packaged into the energy drinks is often significantly higher than what is typically found in foods and plants. Combined with high levels of caffeine, and you have a perfect storm of cardiac toxicity.

As with weight loss supplements, a study in the Journal of the American Heart Association found that rapid or overconsumption of energy drinks can alter the heart's electrical activity and lead to an elevated or irregular heart beat (known as arrhythmia) and increased blood pressure, both of which put strain on the heart. This can be exacerbated in people with underlying heart conditions. In some extreme cases, these ingredients have been known to cause thickening of blood in the coronary arteries and have led to cardiac arrest.

In the ER, our treatment options are limited for the toxicity from either weight loss pills or energy drink supplements. Common treatments include medications to reduce the stress on the heart and intravenous fluid for hydration.

Bottom line: Thoroughly review the full list of ingredients for any supplement you are considering. Pay particular attention to the amount of caffeine and be sure to not drink more than the recommended amount daily. If your goal is calorie-burning, amuch safer option is a pre-workout cup of coffee that is sipped slowly. Also, remember there's no magic bullet for weight loss. Any weight loss program should combine healthy eating choices with cardio or strength training, both of which are effectively at burning fat per new research. If your program includes a weight loss pill, please take it only under the direct supervision of a physician and be wary of combining that with other supplements.

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Which supplements are most likely to land you in the ER? - USA TODAY

Nearly one fifth of U.S. adults are on a special diet at any given time, according to the National Health and Nutrition Examination Survey. However, countless individuals still find themselves struggling to shed those extra pounds, and with so many weight loss companies promoting so many differentand frequently expensiveways to lose weight, it's no wonder slimming down remains such a challenge.

That's why we've reached out to registered dietitians to provide their best tips for healthy, sustainable weight loss you can start right now. Whether you're eager to lose 10 pounds or 100, read on to find out what nutritional experts really recommend when it comes to losing weight. And for more great ways to slim down, check out these 15 Underrated Weight Loss Tips That Actually Work.

Instead of simply focusing on what you're giving up to slim down, try focusing on what you could be eating more of, like healthy, low-calorie vegetables.

"Vegetables help keep you full for longer due to the fiber and water in the vegetables," says Courtney D'Angelo, MS, RD, registered dietitian and author at Fit Healthy Momma.

"If you struggle eating veggies in the first place, try making eating them more fun! You can try cooking spaghetti with spiral [veggie] noodles, or you can add greens to smoothies," D'Angelo suggests.

While ketogenic diets may be having a moment, you may want to think twice before cutting grains from your diet if you're trying to lose weight.

"Research supports that eating carbohydrates, or whole-grain wheat, can help with weight loss. Eating grains has been shown to increase your metabolism, which helps with weight loss," says D'Angelo, who notes that a 2017 study published in Nutrients has linked consumption of whole grains to lower rates of obesity and type 2 diabetes.

RELATED: The 50 Best Ways to Boost Your Metabolism, Says Science

Even if you're not big on breakfast, kicking off your morning with a few glasses of water can make it easier to avoid overeating throughout the day.

"Hydrating is a simple and effective way to promote weight loss. Water is also an appetite suppressant. Sometimes, you may feel hungry when you are, in fact, thirsty, especially in the morning," says Kristen Fleming, MS, RD, a consultant for BetterMe. "Start your day with two glasses of water. This will help you stay hydrated, keep you from misinterpreting thirst for hunger and unnecessary snacking."

RELATED: The #1 Worst Drink for Weight Loss, New Study Finds

If you want to speed up your weight loss, try slowing down your meals by increasing how much you chew each bite.

"Putting in a conscious effort to chew your food more slowly can help increase weight loss," says Fleming. "Slow eating has been shown to reduce energy intake during meals. According to a small study, caloric intake was higher with chewing 15 times per bite than with 50 times per bite."

Eating meals that keep you full for a longer period is key when it comes to weight loss, so try making healthy fats a priority whenever you sit down to eat.

"Of all the macronutrients, fat takes the longest to digest and is the most satiating, so eliminating it sets you up to fail by inviting hunger to creep in shortly after a meal. Include a healthy fat source such as avocado, olive oil, nuts, cheese, etc. every time you eat to minimize hunger so you can get on with the rest of your day," recommends Kayla Girgen, RD, LD, founder of Nutrition Untapped.

Losing weight isn't only about what you eat or how much you exercise. Factors like sleep can play a major role in how quickly those pounds come off.

"Not getting adequate rest puts your body in a heightened state of stress, which negatively impacts hormones involved in weight loss. Dim the lights and ditch the screens about 30 to 60 minutes before bed. Try reading, gentle stretches, or having a cup of hot tea to wind down instead," Girgen suggests.

If you're looking for a flavorful alternative to those sugary coffee drinks you use to perk up in the morning, try adding some weight-loss-boosting green tea to your diet instead.

"Drinking pu-erh tea, a glass in the morning about an hour after breakfast, can be a great tool for weight loss. It speeds up your metabolism while also helping your body to eliminate excess fat, resulting in a slimmer waistline," says Lauren Pimentel, RD, founder of The Cake Nutritionist, citing a 2012 review of research published in Dongwuxue Yanjiu.

RELATED: 22 Best Teas You Should Drink for Weight Loss

It can be easy to lose track of every bite of food you take over the course of the day but keeping a food journal can help you better gauge how much you're really eating.

"A 2019 study found that keeping a food journal, especially one that allows you to upload photos, resulted in significantly greater weight loss," says Sarah Williams, MS, RD, owner, and founder of Sweet Balance Nutrition. "This helps people understand how to get in a calorie deficit and stay mindful about food choices."

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How to Lose Weight Starting Right Now, According to Dietitians | Eat This Not That - Eat This, Not That

Every day one-third of Americans order a fast-food meal that's typically high in calories and low in nutrients, according to the Centers for Disease Control and Prevention (CDC). One third! Every day!

Not you, you say? Good. However, CDC stats say most Americans go for fast food one to three times a week on average. If you're being honest, you probably fall into that category. And when you do visit a fast-food joint, you're probably a creature of habit, ordering what you always order. Considering that the average number of calories per adult fast-food meal is 836, that eating habit can quickly add up to extra pounds you don't want (especially if you're ordering one of the Fast-Food Items that are Deceptively Unhealthy).

Now, you don't have to ditch the once-to-three-times-weekly fast-food habit to lose weight. (Fast food is a convenient and affordable way to feed yourself, after all.) And since that's the case, the best thing you can do is choose the healthiest meals with the lowest calories that will still satisfy your hunger. Don't figure that out while you're staring at the menu board. Let us order for you: Here are five fast-food meals for no-brainer weight loss for whatever you're craving. Read on, and for more on how to eat healthy, don't miss 7 Healthiest Foods to Eat Right Now.

Order the classic McDonald's Egg McMuffin. It has been on the Eat This, Not That! thumbs up list since the days when we first started publishing our best-selling books. And for good reason: it hasn't changed. You get a hot egg and Canadian bacon breakfast delivering 17 grams of satisfying protein on an English muffin. Total calories and carbs: just 310 and 30 g, respectively. And you can knock down those calories, sodium, and the 6 g of saturated fat by ordering it without the cheese. It's hard to do better than this sandwich at a fast-food restaurant.

RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox!

Ask yourself, do you really need a Whopper or a Big Mac? Remember how bloated and tired you felt after your last one? When you're craving a fast-food burger, get your fix at BK with a single hamburger (99 calories) or cheeseburger (111) and add a garden side salad (99 calories without dressing).

If you're a little hungrier, at McD's order a Happy Meal with a hamburger, kid-size fries, low-fat milk, and apple slices (475 calories total).

But maybe you're cruising down Sepulveda Boulevard in West L.A. and can't resist the siren call of an In-N-Out burger. Order one Protein-Style and have your burger wrapped in a lettuce leaf to save you the carb-heavy bun and about 150 calories.

On the East Coast, consider going meatless with Shake Shack's vegetarian 'Shroom Burger without the bun.

RELATED:In-N-Out's Surprising Secret Menu Item You Had No Idea Existed

Be honest: You love chicken nuggets, too. When you pull up to the Chick-Fil-A drive-thru, order their grilled nuggets, which are much healthier than breaded and fried chicken nuggets. The 8-piece option contains just 130 calories and 6 grams of fat. The Zesty Buffalo Dipping Sauce adds only 25 calories. For a balanced meal, get your greens by ordering the Kale Crunch Side, a salad of curly kale, green cabbage, roasted almonds, and an apple cider/Dijon mustard vinaigrette (120 calories).

RELATED:Secret Side Effects of Eating Grilled Chicken, Says Science

Just add beans. You can add black beans, kidney beans, chickpeas, and lentils at many Saladworks-style restaurants to make your salad heartier. Or order a grab-and-go salad with chicken for the protein boost like Arby's Roast Chicken Entre Salad, which weighs in at only 250 calories and 14 grams of fat.

Before you run to Chipotle Mexican Grill, browse the fast-food chain's online menu and play around with the nutrition calculator. You'll find that it's easy to load up those bowls and end up with a meal well over 1,000 calories.

Instead of a jam-packed burrito, miniaturize your meal and mix and match fillings in two crispy corn tortilla tacos with steak. For example, two tacos with steak, fajita vegetables, guacamole, romaine lettuce, and tomatillo green chili salsa will stick to your ribs at 412 calories, 18 g protein, and 25 g fat. Compare that to just about any stuffed burrito.

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5 Fast Food Meals for No-Brainer Weight Loss | Eat This Not That - Eat This, Not That

Q: I am trying to lose 35 pounds and it is going so, so slowly about a pound a week. Any shortcuts that will get me to my goal more quickly?

A: Bravo for working to reclaim your health. Losing a pound or two a week is a proven way to shed weight and keep it off. If you lose weight too quickly, your body fights to retain and regain it. Its a simple matter of self-preservation left over from ancient times when quick weight loss was a sign you were in danger of starvation. That said, there are some pretty nifty ways to streamline your weight-loss effort.

Ditch alcohol for a month: Its sugary and metabolism-slowing. Removing it initially (and always being moderate later) will help your efforts.

Dont eat after 7 p.m. and eat most of your days calories before 3 p.m. Dr. Mikes book What to Eat When and his latest, due out in March, The Great Age Reboot, explain why timing your meals matters so much. Hint: It puts you in sync with your internal body clock, and that influences your weight gain and loss.

Drink coffee, with no sugar or fatty dairy added. It boosts metabolism, suppresses appetite and, says the Mayo Clinic, it may offer protection against Type 2 diabetes.

Eat lean protein from salmon, anchovies, herring and sea trout, and plants and fiber-dense foods like broccoli and 100 percent whole grains at every meal. That protects your digestive system, stabilizes your glucose levels and helps retain and build muscle.

Stay well-hydrated with water. You may mistake thirst for hunger, making you eat more than you need. The rule of thumb is to never feel thirsty and that means a basic daily intake of at least 64 ounces of water (food contributes some), increasing your intake as needed when you exercise and sweat.

Q: You two and everyone else are always pushing olive oil. Why is it healthier than other vegetable oils?

Lisa K, Skokie, Ill.

A: Olive oil especially extra-virgin or EVOO is minimally processed compared with other vegetable oils and retains more nutrients and flavor. A tablespoon of extra-virgin olive oil provides approximately 13 percent of your daily recommended value of vitamin E, and around 9 percent of vitamin K plus good dose of inflammation-fighting polyphenols that research shows may help control blood pressure. It also has more heart-loving, monounsaturated fats, such as oleic acid, linoleic acid and palmitic acid. Other vegetable oils are often much higher in polyunsaturated fats, especially omega-6s.

Now, you need omega-6s but the American diet is overloaded with them and has far too few omega-3s, and that imbalance contributes to cardiovascular disease, cancer and inflammatory and autoimmune diseases. Plus, the most popular vegetable oils are all deodorized, which can create trans fats in them not a lot, but we know that its smart to avoid them completely if you can.

Olive oil does have a slightly lower smoking point than other vegetables oils, but a healthy diet doesnt include high-temp fried foods, so that shouldnt be an issue.

Now, how about the differences between olive oils? Well, there are three kinds: extra-virgin, regular olive oil and light OO the most refined version.

EVOO has the highest level of anti-inflammatory, antioxidant and antimicrobial compounds and is best used to finish cooked dishes or unheated for dipping and dressings.

Regular olive oil combines refined olive oil and 15 percent to 25 percent virgin (but not extra-virgin) olive oil. The refined oil component is treated with some heat and chemicals, and that reduces certain health benefits compared with EVOO.

Light olive oil combines refined olive oil and 5 percent to 10 percent virgin olive oil and is still a good source of beneficial phytosterols and some vitamin E and K. It has a neutral flavor and aroma.

So enjoy along with walnut and avocado oils for a little variety.

Contact Drs. Oz and Roizen at sharecare.com.

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5 ways to increase and protect your weight-loss efforts - Houston Chronicle

When you start on a newdiet, you'll take any simple tip to make it effective, right? Well, one purported weight loss trick stirred interest on social media this week when a TikTok user suggested adding lemon juice to coffee can help torch fat faster. A British nutritionist flat-out debunked the claim but, a veteran registered dietitian tells us, depending on how you look at this, it's possible some people could actually see some change on the scale from this coffee-lemon juice combo.

Karen Graham, RD, CDE is a registered dietitian and certified diabetes educator for over 30 years, as well as a winner of Canada's National Health Information Award. This week, we asked Graham to weigh in on a TikTok post by Hilda Braso, as reported by Newsweek.

Keep reading to see what this dietitian had to say, and check outAdele Finally Reveals Her 4 Weight Loss Secrets for Shedding 100 Pounds.

In her recent TikTok post, Braso seemed to indicate she'd been putting lemon juice in coffee as part of a growing online #coffeeandlemondiet challenge for users to lose weight.

After a week of trying this, she posted to report that she'd quashed the method because it hadn't worked. According to Newsweek,Marcela Fiuza, a dietitian and member of the British Dietetic Association (BDA), said that's no wonder:"There is no physiological explanation that would justify mixing coffee and lemon to lose weight," she said.

Graham's initial take? "My immediate thought is that doesn't sound very tasty," the dietitian told Eat This, Not That!. "I wouldn't want lemon juice in my coffee."

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Graham, who specializes in diabetes education, says, "We do know that [lemon juice] decreases the glycemic index, the rate at which blood sugar is absorbed into the blood."

So, she adds, "If you include lemon juice with a mealsalad, coffee, sprinkled on fishit slows down how quickly you absorb the carbohydrates from all the foods in that meal.That's well known." Graham says this means"your sugars won't raise as quickly, so that's good."

One note on this, Graham advises: You typically have to use around at least half a teaspoon for the lemon juice to have this effect on your body's sugar uptake.

RELATED: Ways Drinking Lemon Water Helps You Lose Weight, Says Science

However, lemon juice's effect on blood sugar "doesn't mean it's going to help you withweight loss," Graham says, adding that the lemon juice-coffee blend in and of itself is "questionable" as a dieting hack.

RELATED:One Major Effect of Drinking Seltzer Water, Science Says

Graham noted a few possible reasons this lemon juice in coffee weight loss challenge could show a difference on the scale."Maybe that cuts [an individual's] appetite and they don't eat as much," she said. "Maybe that's because the blood sugars don't go up as high, you're a little more satisfied. It's indirect. It doesn't make sense unless it's a secondary benefit on the appetite."

RELATED:The Surprising Effect Reducing Sodium May Have on Your Blood Sugar, New Study Says

"Eating is so much our mindit's our whole perception of what is satisfying to us," this dietitian reflects. "So if someone feels that having lemon juice in their coffee and they notice they're losing a little bit of weight, maybe it's because they've altered something else in their behavior. If you enjoy it, do it."

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The Final Verdict on Adding Lemon Juice to Your Coffee for Weight Loss, Says Dietitian | Eat This Not That - Eat This, Not That

At its core, Java Burn is a nutritional supplement that aims to supercharge your coffee with natural ingredients. The product is only available at JavaBurn.com and not on any online retailers.

This formula is tasteless and comes in a powdered form. Marketed as a way to ignite your metabolism, Java Burn allows you to lose a significant amount of weight well within a short span of time. And it does all this without needing more taxing methods such as strict dieting, heavy exercising, and so on.

So, what does Java Burn do? How does Java Burn really work? Is it truly possible to lose weight with Java Burn without having to stop eating your favorite foods? Well, these are some of the questions that we will be answering in our detailed review below.

We will determine whether or not Java Burn lives up to the hype.

A powdered weight loss formula sold exclusively through JavaBurn.com, it is a nutritional supplement that has to be combined with coffee. Java Burn is priced at $49 per pouch. It speeds up your metabolism with natural ingredients.

The makers recommend mixing one packet formula of Java Burn with your coffee each morning. Stir the formula into the coffee (it is tasteless so it doesnt affect the taste of your coffee). The formula will dissolve rapidly. You have now essentially supercharged your coffee to double up as a weight loss supplement!

Java Burn includes key ingredients such as green tea extract, chromium, and L-theanine.

Green tea extract is loaded with a type of catechin called EGCG. EGCG is linked to metabolism and ultimately, weight loss. You can supercharge metabolism-boosting benefits by combining the Java Burn powder with your coffee every day. In turn, a faster metabolism will help you enjoy faster and easier weight loss results.

Before getting into the nuts and bolts of what makes Java Burn tick and whether or not is it the right choice for you, lets first cover the basics and try to understand the general qualities of the supplement. We will also give a topical overview of the facts known so far.

Name: Java Burn

Official description: The worlds first and only 100% safe and natural proprietary, patent-pending formula, that when combined with coffee, can increase both the speed and efficiency of metabolism.

Type: Comes in easy to open stick packages that are individually wrapped for daily oral consumption (so 30 pouches per package).

Formula creator: John Barban

Official website: JavaBurn.com

Whats It For: Java Burn ignites the morning metabolism speed and efficiency by up to 500%. The body goes into a full fat-burning mode for the whole day. This effectively reduces appetite and optimizes the body for nutritional synergy.

Ingredients: Green tea extract (with a catechin called ECGC), L-theanine, L-carnitine, caffeine, chromium, chlorogenic acid.

Dosage: Each package meant as a 1-month supply comes with 30 single-serve packets. The recommended dosage is to take one packet per day along youre your morning coffee.

Features:

Benefits:

Side effects:

Results:

Real Customers:

Pricing:

Risks:

Contact:

With the basics out of the way, lets now go over the detailed review of the product.

Metabolism controls the number of calories your body burns when you are resting, sleeping, or exercising. A stronger and faster metabolism enables the body to burn more calories all day long.

A better metabolism also makes you feel more energetic throughout the day.

Slower metabolism, on the other hand, leads to a body thats unable to burn extra fat and lose weight effectively. A slower metabolism also means that your body will store fat in your belly, around thighs, and in other places.

This will lead to you feeling sluggish throughout the day as a consequence of burning fewer calories than someone with a stronger metabolism.

Java Burn comes to the rescue here. It boosts the metabolism in conjunction with your daily cup of coffee, making it much easier to lose weight.

Here is how the creator of Java Burn explains the weight loss effects to be expected when taking the formula:

Theres never been anything even close to Java Burn ever attempted. As myself, my team, my entire familyAnd tens of thousands of everyday women and men can attestElectrifying your metabolismTorching off fat from your problem areasEnjoying incredible all-day-energy

Java Burns creators also claim that the supplement is great for improving health. Most other weight loss supplements avoid claiming this. Apart from health benefits and weight loss, you are also able to torch fat from problem areas with the help of the Java Burn supplement.

Java Burn is a tasteless powder that is mixed with coffee for consumption. Each box of Java Burn comes with 30 single-serve packets.

You pour the powder from a packet into your morning cup of coffee. This powder will dissolve instantly. Now, its time to drink the coffee.

As the formula is tasteless, it doesnt take anything away from your coffees taste. So, you are still getting your favorite coffee but with some behind-the-scenes work that supercharges it.

EGCG, green tea extract, chromium, and L-theanine complement the caffeine, chlorogenic acid, and other natural ingredients present in coffee. This creates a robust metabolism-boosting formula that can aid in accelerated weight loss.

Java Burn works with all types of coffees such as home-brewed, americanos, espressos, drip coffees, light, and dark roast coffees, and so on. In fact, as long as any beverage has caffeine and chlorogenic acid (which is found in all types of coffee naturally), Java Burn will have a synergizing effect with it.

Java Burn is also independent of what else you put in your coffee like sugar and cream.

Using 100% all-natural, vegetarian, gluten-free, and non-GMO ingredients, Java Burn effectively boosts your metabolism and ultimately, accelerates weight loss results. The formula, furthermore, has no added preservatives, artificial colors, fillers, or stimulants of any kind.

Each packet of Java Burn is manufactured in the US in an FDA-approved facility. The manufacturers also claim to use sterile and strict standards to create each serving of the supplement.

Though the manufacturer claims that the supplement will burn away stubborn fat from problem areas pretty quickly, they also make it clear that it takes around 90 to 180 days for the results to be easily visible.

That is also why they recommend going for the biggest package of Java Burn.

The official website is filled with video testimonials from real customers who claim to have lost enormous amounts of weight by taking Java Burn daily. The formula helps you lose a considerable amount of weight.

But of course, the exact effectiveness of the supplement differs from person to person.

Here are some heartwarming success stories from Java Burn users:

A man claims that he lost 37 lbs taking Java Burn daily.

A woman claims that she can now easily fit into her high school jeans again thanks to Java Burn something she previously considered simply impossible. She also reveals that Java Burn helped her remove 6 inches from her waistline.

For another person, Java Burn had additional benefits such as improved blood pressure and cholesterol. His doctor was also surprised by the amount of weight he lost.

A 49-year-old woman narrates her story of how she lost 42 lbs while taking the supplement. She also feels more energetic and is healthier than ever. Java Burn has been life-changing for her, she says.

The Java Burn team maintains that these are but just a fraction of the overwhelmingly positive reviews they get on a daily basis. Most of these reviews are about the many weight loss benefits of this formula.

The popularity of Resurge, a nighttime metabolism booster, has also been very conducive to building trust for Java Burn. Java Burn, consequently, started with a fairly large consumer base and the product did not disappoint one bit.

This coffee-enhancing formula that makes metabolism more efficient and faster is truly one of the best weight loss supplements out there and can help you lose significant amounts of weight.

Java Burn accelerates metabolism in mere seconds, according to the manufacturer. This helps the body lose more weight naturally. Here is the effect of the supplement described by the company:

Drink Java Burn with your morning cup of coffee.

The Java Burn formula boosts metabolism within seconds of drinking it.

Once the ingredients are absorbed by the body, they keep the rate of metabolism high throughout the rest of the day.

A higher metabolism rate throughout the day directly translates to a higher calorie burn.

That is how Java Burn amplifies weight loss. Burning more calories while at rest is important to lose weight and that is precisely what Java Burn helps you do. This also makes your body absorb fewer fats from the foods you eat.

With such a formula, you are free to make other lifestyle choices. For example, heavy workouts are no more necessary and drastic diet changes can be avoided completely. In fact, its likely that you will get a zero-effort-required weight loss technique with Java Burn.

Finally, you have a supplement that allows you to eat your favorite foods guilt-free while still losing weight. All it needs is the Java Burn supplement mixed with your daily cup of morning coffee!

A fast metabolism aids greatly in losing weight and breaking down fats. The body processes the calories included in the food more efficiently and faster.

A good example would be a person with a fast metabolism eating 4000 calories each day and still storing less fat than a person with a sluggish metabolism eating 3000 calories a day.

Our metabolism generally tends to slow down over time as a consequence of a number of factors such as dietary habits or lifestyle. Its important to keep the metabolism rate fast. And Java Burn helps you do exactly that.

The Java Burn team promises that you can eat your favorite foods guilt-free. They further claim that people taking this formula can eat nearly everything they like and in whatever quantity they prefer. All this can be done while still losing significant weight over a short span of time.

As you are effortlessly (and automatically) losing weight with the Java Burn supplement you can rest easy and eat whatever you like.

Now, another important point here is that even people with a high metabolism need a well-designed caloric diet. They need to maintain a calorie deficit to lose weight. This healthy diet also needs to be complemented with exercise in most cases.

Java Burn works differently and consequently, allows you to lose weight even if you do no exercising or dont have the healthiest diet system. You can still continue to lose weight, as the company claims, regardless of the type of diet management and exercising you do, if any.

The all-natural ingredients in Java Burn are proven and time-tested metabolism boosters. The formula is the perfect condensation of these ingredients in a powdered form. This makes the supplement as convenient as it can get.

Although the company behind Java Burn provides little information regarding its ingredients, we have a pretty solid lowdown on the supplements composition.

The ingredients are mentioned in the official Java Burn presentation done by creator John Barban. These ingredients are claimed to work together and synergize with each other to maximize efficacy and reach the ultimate level of nutritional synergy.

Java Burn appears to contain some dose of these ingredients:

Green tea leaf extract

Green tea leaf extract is one of the most popular supplements for weight loss. It is manufactured mainly as pills. Rich with epigallocatechin gallate or EGCG, green tea leaf extract has powerful weight loss capabilities.

The ECGC component is what we will focus on here. Its a natural chemical as well as a powerful antioxidant with anti-inflammatory properties. Many studies have linked EGCG to weight loss.

Java Burn contains a concentrated and pure dose of green tea leaf extract with a high EGCG content. It is also reportedly a special version of green tea leaf extract that contains a particularly high concentration of EGCG. This helps maximize the weight loss benefits.

L-Theanine

L-theanine is often taken in a stack with caffeine. It is another natural compound of green tea. Many types of research have shown that green tea can nearly nullify many unwanted side effects associated with caffeine such as anxiety, restlessness, and jitters, among others.

Many experience these caffeine side effects especially when consuming large quantities. L-theanine supports mental clarity, focus, and cognition without all the downsides of caffeine. This makes your brain healthier over time as you lose weight.

L-Carnitine

L-carnitine is present in many bodybuilding supplements. It is an amino acid that is also found in plenty of weight loss formulas as well as general health supplements you can find on the market right now.

L-carnitine, being an amino acid, is one of the building blocks for muscle in the body. The body needs good L-carnitine levels to create muscle fibers. Some studies have shown that L-carnitine aids in weight loss by supporting a more active lifestyle.

Java Burn does not need exercising. However, the L-carnitine component in the supplement helps the body recover better from intense exercise thus helping in weight loss.

Chromium

Chromium is a crucial mineral in the body required for multiple vital processes. It is also included in some dosages in Java Burn. Chromium is most well-known for its blood sugar and carb intake regulation qualities. This is also why a key factor in diabetes is chromium deficiency. Diabetics often take chromium supplements to fight the lack of this important mineral.

Chromium has various carb blocking and anti-fat-formation properties and consequently is used in a variety of weight loss supplements.

Other ingredients

Java Burn does not disclose the full list of ingredients and their dosages upfront. There might be other ingredients at play but mostly to support these key ingredients, in the most likely scenario.

They insist that their formula is 100% safe and natural. But you should still consult a doctor if you have a medical condition.

Caffeine is a proven fat burner. Its also a great metabolism booster. Generally, people take caffeine in various forms and quantities to boost energy levels. But some are indeed taking caffeine supplements to lose weight and its been working great for them.

Caffeine boosts metabolism in a remarkable way. When taken with a supplement like Java Burn that aids in metabolism, caffeine can accelerate weight loss by improving metabolism much faster.

Caffeine is a stimulant. The way caffeine works is by constricting the blood vessels and raising the heart rate. Consequently, the body works harder and burns more calories. Moderate caffeine consumption is associated with good heart health as per some studies.

It is indeed the worlds most popular drug and for a good reason.

Java Burn is claimed to be the worlds first patent-pending formula scientifically proven to improve the efficiency and increase the speed of metabolism when combined with coffee. Ultimately, it claims to deliver powerful fat burning results as well as improved overall health.

Java Burn has done no clinical trial to verify that claim. They have also not published any peer-reviewed research on their product or formula. Further, although the company claims that the formula is patent-pending, they are yet to disclose the patent application itself or provide any relevant details to confirm their patent application. They also dont provide any details on how their formula is unique which is a prerequisite to apply for a patent.

In any case, Java Burn does cite over 40 different studies all verifying the bold benefits of Java Burn. It is also to be noted that all the key ingredients do indeed have finished clinical trials, separately, and that they work as advertised by Java Burn.

We are going to summarize some of the research on these key ingredients below, which will work as the scientific backing for the Java Burn supplement at large.

Green tea

A 2014 study reviewed the evidence on the impact of green tea on weight loss. The aim was to determine the truth behind the connection between the two. The researchers analyzed over a dozen randomized controlled trials totaling a whopping 1,500+ participants.

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Java Burn Reviews: Where to Buy JavaBurn? Discount Prices Online - Redmond Reporter

If you find some of the most common forms of exercising hard, or intimidating, due to their high-impact nature, these low-impact cardio workout ideas are for you. Some of the most common forms of traditional exercise, such as boot-camp style classes involving jumps and burpees, or running on roads or a treadmill, can be hard on the joints. They also make things difficult for seniors, beginners, or those just coming back to fitness after an injury.

Fortunately, theres lots of ways to work out that dont risk joint and muscle pain, are more forgiving to beginners, and focus more on getting technique right than applying loads of force. These gentler, low-impact workouts range from a brisk walk, ideal for seniors or overweight first-timers, to a demanding weights session which helps you build muscle around weak joints and bones. Low-impact exercise covers all levels of fitness across many different disciplines. You dont have to worry about your unreliable knee any more (although, if you do, we have a guide for how to exercise without hurting your knees).

There are many different reasons why someone might opt for one of these low-impact cardio workout ideas rather than a high-impact alternative. High-impact exercises tend to require you to use more energy, especially plyometric jumping moves such as burpees. Therefore, they tend to be more efficient at burning calories. However, if youre coming to fitness for the first time, and you dont have your technique down pat, adding more force may do more harm than good.

Lewis Akpata is a personal trainer and instructor for low-impact workout classes at FLY LDN so he knows a thing or two about removing jumps and other impacts from a training program, which allows him to really focus on getting his clients to learn the basics of fundamental training moves.

"If you cant do a low-impact air squat with proper technique knees behind the toes, engaging the core then you really shouldnt be going into high-impact versions like jump squats, because youre adding force being generated as you jump and land," says Lewis. "The risk of injury increases. So low-impact is a really good way of breaking down technique, getting that right first and building your confidence to take into the high-impact version."

As well as making sure youre getting the technique right if youre a beginner, you may be looking for low-impact movements to work around pre-existing injuries, such as shin splints or a bad knee. You may be carrying too much weight or be an older fitness participant all good reasons to choose low-impact training.

HIIT stands for high-intensity interval training, a style of workout which has you work at maximum effort for short periods of time, rest, and then go again. This kind of exercise usually involves intense moves like burpees, sprints, box jumps, mountain climbers and other exercises that require you to hit the ground hard, with a lot of force. You can adapt these exercises to a low-impact workout routine, but it takes a bit of tweaking.

Lewis says In a burpee, youre dropping your chest down to the floor, and then youre coming up with a jump. You could take that into a low-impact move by just going into up-downs for example, and to do that you just take the jump away. You can really focus on that technique instead of the high-impact part that really takes it out of you.

In the video below, FLY LDN has posted an example of one of its low-impact circuit-training sessions to its YouTube channel, a great example of how you dont have to be putting your joints at risk to work up a sweat in the studio or at home.

Elliptical machines, often referred to as cross trainers are amazing for low-impact exercise. Often, when we think of losing weight or doing cardio exercise, the treadmill is our first thought. However, the repetitive motion of our feet hitting the treadmill belt (or the concrete outside) can be difficult for people with joint pain issues such as runners knee. Those who are currently overweight may want a more intense cardio exercise than walking, but worry about the effect a high-impact hobby may have on knees, hips and ankles.

The elliptical machine is the solution. With your feet strapped in to steps, and your hands placed on handles, ellipticals are some of the most popular machines in the gym for a reason: people on ellipticals burn just as many calories as those on a treadmill, according to a study by University of Nebraska researchers. In addition, you can crank up the resistance, creating a full-body muscle-building exercise. Extra muscle will not only make you stronger itll also protect your joints in the future.

Just like the elliptical machine, the exercise bike is another cardio machine thats very effective for fat loss, and acts as a low-impact alternative to a treadmill. Exercise bikes, although keeping your glutes and torso stationary, dont have the same full-body range of motion as a treadmill or elliptical machine. However, what it lacks in use of your glutes and core, it more than makes up for if youve ever been to a spin class.

A spin class is a sweat session in which groups of people on exercise bikes are encouraged to cycle at a pace set by a trainer, often to music. With an encouraging yet competitive atmosphere, a motivated trainer and fast-paced, pumping tunes, you can imagine being spurred on to go the extra mile, burning a buffets worth of calories in the process. Whats more, not only do you burn calories during the class, but your dedication to the bike will result in an increase in metabolism.

Combined research published in the Journal of Education and Training Studies found that after a 45-minute spin class, participants metabolic rates were raised for up to 14 hours, causing your body to chew through fat and metabolize any extra food quickly, before it can go to your waistline.

Not only is spinning a great low-impact solution, but crucially, its fun. "Training should be something you enjoy, something thats exciting," says Lewis. "If you dont like running, you wont do it. There are so many different ways to train, which is why low-impact is such a good option. People think that to lose weight they need to run, or use a treadmill which can be off-putting." Exercise bikes are good cardio training, so they're ideal for low-impact workouts.

Today's best exercise bike deals

Weve spoken a lot about cardiovascular exercise so far. But resistance training isnt just for those who want big arms and a six-pack. As well as a way to develop muscle and protect your joints, compound movements like squats, push-ups and deadlifts offer a fat-burning cardiovascular benefit.

Moves that involve lifting weights, resistance bands and bodyweight exercises even advanced compound moves such as deadlifts, squats and cleans all work on just one or two planes of motion. A deadlift, for example, has you moving a weight up and down off the floor. Its often seen as a potentially dangerous exercise if you lift too heavy with improper form, but if done with control and a manageable weight, the risk to your back is actually very low. The practice of lifting something and placing it down under control is a great way to develop muscle without harming your joints.

Compound movements will not only get you hench theyre also a great way to lose fat. The American Council on Exercise found that compound movements offer a cardiovascular benefit and involve multiple muscle groups, increasing the demand on your body and burning more calories in the process. Another combined study found that people who did resistance training lost fat and developed lean muscle, changing their body composition ratio, which is your bodys proportion of fat-to-muscle-to-bone. The more protective muscle and less fat you carry, the healthier your joints will tend to be.

You dont need a squat rack or heavy weights to start. You can perform simple exercises like the air squat and push-up to start getting the benefits of resistance training. If you cant yet do pull-ups, you could try the doorway curl featured in this video below, which will help train your back and biceps without causing you to jump up to grab the bar, or throw around heavy weights.

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Low-impact cardio workout ideas: Lose weight without the pain - Livescience.com

Weight loss is not an easy process, but one that can be achieved by being consistent. Dietitian Vidhi Chawla says that in order to lose weight successfully, one has to exercise and eat proper food every day.

There are certain food combinations that can help you burn fat, beat bloating and boost metabolism. Do not skip your breakfast; it may cause you to not consume adequate amounts of fibre and nutrients. It can also increase bouts of acidity, she advises.

The dietitian lists some food combinations that may work magic to lose weight. Read on.

1. Egg and bell pepper: Eggs are a powerful superfood on their own, but when combined with bell pepper another fat-burning ingredient it can help you lose weight quickly. Eggs are rich in vitamins, antioxidants, and healthy fats, as well as choline, a nutrient that boosts metabolism. Bell peppers, on the other hand, are rich in vitamin C. Eating peppers can help you burn stored fat and convert carbs into fuel, keeping you energised all day. By adding bell peppers into your eggs, you can significantly accelerate weight loss.

2. Carrots and tahini: Carrots contain about 10 per cent of carbs, are made up of starch, simple sugars and fibre. They also have a low glycemic index and are rich in vitamin A in the beta carotene form, vitamin K, B-vitamins, and potassium. Tahini, also known as sesame butter, is high in calcium and can help you lose weight by reducing your appetite and calorie intake.

3. Figs and Brazil nuts: Figs are considered to be a healthy replacement for unhealthy snacks because they have few calories and no fats at all. They are high in antioxidants, which help reduce cell-damaging free radicals in your body. Brazil nuts, on the other hand, are a great source of selenium, an antioxidant that helps your bodys immune system and promotes metabolism. When combined with figs, it will aid in weight loss by making you feel fuller, increasing your metabolism, and ensuring you eat fewer unhealthy snacks.

4. Avocado and cayenne pepper: Avocado contains oleic acid, which helps you feel fuller for a longer period of time. Smashed avocado with cayenne pepper, which contains capsaicin, an appetite suppressant, can be placed on top. Capsaicin promotes satiety, which can help you lose belly fat by reducing caloric intake. Place those avocado slices on sprouted grain bread, which is high in fibre and can help you feel satisfied.

5. Lentils and tomatoes: Make lentil soup. People who consume pulses as part of a calorie-restricted diet lose more weight than those who consume the same number of calories but do not consume as many legumes. The broth can also aid in weight loss by filling you up without adding unnecessary calories. Include some anti-inflammatory tomatoes, which can also help you maintain leptin resistance and thus lose more weight.

6. Pineapple and lime juice: Pineapple is low in calories and high in water content, making it an ideal healthy weight loss snack. Pineapples are high in fibre, which promotes normal food passage through the digestive system and stimulates the release of gastric and digestive juices that aid in food dissolution. Lime contains a variety of essential nutrients that help in the reduction of both body weight and food consumption. It contains citric acid, which aids in the faster and more efficient burning of body fat.

7. Green tea with lemon and mint: Green tea is a magical drink that has been shown to aid in weight loss and the burning of belly fat. Its high in antioxidants and also contains a lot of catechins, which help your liver convert fat to energy by promoting fat release from fat cells. You can also add a lemon to your green tea, which contains pectin and polyphenols and help you lose weight by making you feel fuller.

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Weight loss alert: Seven food combinations to burn fat, beat bloating and boost metabolism - The Indian Express

A new study has found that 'fast carbs' or high-glycemic foods do not make you gain weight more than eating low glycemic foods or 'slow carbs."However, fast carbs such as white bread, pasta, and soda can still cause inflammation in the body and lead to chronicconditions such as heart disease. So if you're aiming to reduce your risk of disease and early mortality as well as lose weight, you might still want to avoid fast-digesting carbs.

Confused? Youhave a right tobe since for years studies have warned us that white bread,white rice, pasta, sugary drinks and other "fast carbs"raise blood sugar levels quickly and can lead to weight gain. But the latestevidence is not as clear-cut. Studies are rarely conclusive and looking at headlines about the latest study can provide a limited view of the scientific evidence. Researchers usually note the limitations of theirfindings in the study, and we should look at these carefully, to put the latest data into context and help us make decisions about what to eat for our health.

Health advice that applies toone person may not apply totheir best friend or even their sister, because we all have different genetics, metabolism, and lifestyles. Unfortunately, this means that figuring out what to eat or what are the "best" foods for weight loss can be a minefield of false leads. After looking at the study details, this article hopes to shed some light on key takeaways that people can put into practice if losing weight and staying healthy is the goal.

The newest study published in Advances in Nutritionhas been making the news recently because it dispelled the common myth that fast carbs make you fat. For years, experts have told us to eat low-glycemic (GI) foods to avoid weight gain and keep our bodies healthy.

What is the Glycemic Index?Arating system for foods containing carbohydrates that indicates howquickly a food affects blood sugar (glucose) level when eaten on its own.

We have learned to avoid high GI foods sincethe sugar in foods with a high GI absorbs faster into the bloodstream and spikes our glucose levels. If we don't burn this extra energy off through exercise, the body stores it as fat. Additionally, high-GI foods can play havoc withthe body's ability to regulate insulin in people with diabetes. It can also make us "insulin resistant" by requiring ever-higher levels of insulin to be released to prompt the body to deliver energy to the cells, leading to weight gain.

However, in this new study, scientists found that there is scant evidence that low-GI diets are superior to high-GI diets when it comes to losing weight and the prevention of obesity. The researchers analyzed data from high-quality research comparing low-GI and high-GI diets for weight lossin more than 1.9million adults. There was no consistent difference in the body mass index (BMI) of those eating high or low-GI foods, and some studies showed that BMI was actually lower in those eating the highest GI foods.

Furthermore, the authors found that low-GI diets were not better than high-GI diets for reducingbody weight or body fat. A notable exception was that a low-GI diet with a difference of at least 20 GI units resulted in greater weight loss in people with normal glucose tolerance, but not in those with impaired glucose tolerance ( meaning those whohave pre-diabetes.

The authors concluded that GI rating is not an accurate measure of how foodaffects our blood sugar levels, and suggested that low-GI diets are not better for weight loss than high-GI diets.

However, there are some limitations to this study that could influence the results and some important points that we must consider when choosing which carbs to eat.

One problem with this study that the authors highlighted themselves, is that Glycemic Index values don't reflect real-life meals. Scientists determined the Glycemic Index (GI) values of foods by having young healthy people eating them one by one in tightly controlled laboratory conditions, and assessing how their blood sugar rises. Typically, they would only use small sample sizes to get their data.

However, this doesn't bear in mind the average person eating a combination of foods on a plate and the effect of fiber, macronutrients, preparation, and time of day when eaten - these all determine how our bodies react to the sugar in food.

TheUniversity of Sydney's GI databaseis a well-recognized source of GI values, but it has27 values for white and brown rice ranging from 17 to 94. But what happens in the lab is not always reflective of how we eat: Rice and beans react differently in the body than rice alone, for instance.

The variation in GI values is determined by the type of rice, how it's processed and cooked, and what you eat it with. This applies to other grains and carbs too: A piece of bread with lettuce and healthy sandwich fillings is better than the bread alone.

White, refined carbs or 'fast carbs' have higher GI values because they lack the fiber that helps slow the release of sugars into the blood. Manufacturers remove parts of the grains and polish them into finer textures with longer shelf lives - for example, white rice and white bread, but this means that they can spike our blood glucose. Additionally, other fast carbs such as processed foods and sugary sodas have added sugar which compounds the problem.

Conversely, complex carbohydrates or 'slow carbs' such as whole grains contain the whole kernel the bran, germ, and endosperm and are rich in fiber, vitamins, and minerals. Slow carbs release their sugars into the bloodstream more slowly, regulating energy and avoiding blood sugar spikes which can lead to weight gain.

Furthermore, cooking carbohydrate foods makes them easier to digest and quicker to release their sugars, compared to eating a raw salad, where the natural sugars release at a steady pace.

Many studies on how GI affects weight use food questionnaires that participants fill in themselves, but if someone reports they had 'rice' for dinner, the GI of their meal could vary drastically depending on what kind of rice, how it was cooked, and what they ate with it.

The authors of the study noted that the GI of meals may be overestimated by 12 to 19 GI units and the difference between 'high' and 'low' GI foods is on average 10 units.Therefore, meals that the studies considered to be high- GI could actually be low-GI, and the results could be skewed. With the unreliability of self-reportingquestionnaires and the variation between GI values for common foods, the results of observational studies into GI, weight loss, and obesity need to be interpreted with caution.

Looking beyond the new study, the evidence says that people should still choose their carbohydrates carefully, favor slow carbs (low GI foods) and avoid fast carbs (high GI foods) Although GI as a value may be flawed,research suggests that refined carbs are inflammatory, have adverse health effects, and can contribute to weight gain, and people should mostly choose whole grains.

For example, a recent study found that middle-aged people who eat at least three servings of whole grains a day have a smaller waist size than those who eat less. Compared to people who eat refined grains, those eating whole grains control their blood sugar and blood pressure better over time according to the researchers.

Ever wondered why your colleague can eat sandwiches every day for lunch and not put on weight? The answer lies in biochemical individuality.As people, we are each different.

The way people react to certain foods or macronutrients varies according to their age, genetics, physical activity, insulin sensitivity, and BMI. Indeed, the study authors note that amongst 800 adults, the glycemic response to white bread which scientists use as a marker of the highest GI value, varied by five-fold when comparing the highest and lowest responses, proving that people react differently to fast carbs.

The field of personalized medicine and personalized nutrition is gaining momentum as a way to establish what people should eat. Nutrigenomicsstudies how food and it's components interact with people's genes and affect their health and risk of disease. The microbiome which is the bacteria in the gut has a fundamental part to play in this scenario too.

People can arrange genetic testing and analysis and a personalized medicine practitioner can recommend what diet and lifestyle changes they should make in respect of their health history and future risks. However, this can be expensive and onerous, and many people don't have the capacity to do this. So without detailed personalized information what should you eat?

Consider your current health conditions and family history. If you are overweight, have type 2 diabetes, metabolic syndrome, or have a family history of heart disease you may be better avoiding fast carbs altogether and eating portion-controlled moderate amounts of whole grains.

Conversely, if you are physically fit, lead an active lifestyle, are of normal weight, and are healthy, eating white rice or white bread sometimes may not be a problem. Some people who train hard may need extra carbs or quick sugar-releasing carbs to support their exercise.

Eating a healthy plant-based diet provides adequate complex carbohydrates to support health and energy at all life stages, and may help people to manage their weight. Vegetables, fruits, legumes, and seeds contain carbohydrates, and starchy veg such as sweet potatoes contain higher amounts of carbohydrates that can support training and muscle building. Grains such as brown rice, quinoa, barley, and whole wheat provide essential nutrients for energy, growth, and optimal functioning and are a valuable part of a healthy plant-based diet.

So, in summary, using GI to measure whether carbs are 'good' or 'bad' may or may not be useful for weight loss, but avoiding refined carbs may help you manage your weight better as well as avoid chronic diseases associated with inflammation.

Experts agree that a healthy plant-based diet supports health and weight management, but people also need to consider a personalized approach to find out what best suits them.

For weight loss and to lower the risk of disease, people shouldstill try to avoid fast carbs and slow carbs: Whole grains, legumes, starchy vegetables, whole wheat bread, and other slow carbs, since these are known to help fight disease andlowerinflammation in the body.

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Exactly Which Carbs Lead to Weight Gain ? A Nutritionist Explains - The Beet

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