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Why is it that some people can simply look at a salad and lose weight while others are stuck in a constant uphill battle?

Food and the human body is a complicated pairing, and there is no simple one-size-fits-all solution for a lifestyle hack. There are, however, several findings in recent studies which might explain why some people find it harder to lose weight than others.

And it turns out, gut bacteria in particular has a role to play in fat storage, making the traditional idea of eating less and exercising more a lot trickier for some.

On top of that, it seems some bodies are better at burning calories than others. The metabolic rate, which is the number of calories required to keep your body functioning at rest, is a process that works even when youre sleeping, and the energy your body doesnt use is stored as fat. So, the slower your metabolic rate, the fewer calories burned. The fewer calories burned, the more fat is stored.

READ MORE:* This scientist says nearly everything you know about food is wrong* Study of 200 countries highlight Kiwi kids among the unhealthiest in the world* There's more to weight-loss than calorie control * The real reason why you don't lose weight on the same diet as your friend

Men have more skeletal muscle mass than women and therefore a higher metabolic rate. Its understood that metabolism is partly genetic and yes, experts believe it does slow constantly from your early adult years onwards, due to inactivity and the size and metabolic function of our muscles.

Our bodies can react to the same foods in different ways, too. AUT Professor Emeritus Elaine Rush, an all-round nutrition expert, says we all have unique responses to food, based on how it is being metabolised.

The actual energy it takes to digest food, she explains, is called thermogenesis.

When food is consumed, energy is required to break it down into smaller bits and molecules chewing, swallowing, peristalsis, churning in the gut, producing digestive juices, enzymes and emulsifiers to get it small enough to pass into the blood stream and lymphatics.

She adds that overall thermogenesis accounts for about 10 per cent of total energy expenditure.

So if you consume 2000 kilo calories per day, youd spend around 200 kilo calories just to digest food. Some evidence suggests that obese humans might have defective diet-induced thermogenesis. Theres also a lot of interest in foods that might enhance this process and protein is a key one, said to play a key role by keeping you satisfied for longer.

Rush says another reason why only some people gain weight after consuming food with too many calories can depend on their microbiome and fibre intake. Made up of trillions of bacteria living in the gut, the microbiome plays an important role in human health and disease by producing a range of chemicals, hormones and vitamins.

Studies suggest that the hidden figures have a role to play in obesity, by influencing the bodys ability to extract and store calories.

Genes are often considered to predispose people to obesity, in tow with the amount of physical activity performed, types of foods eaten and what is available. Rush says that genetics can play some part in determining the diversity of the microbiome, but its not the end of the story.

A 2017 study investigating the association between gut microbiome and weight gain in twin females found that the environment has more influence than genetics and that microbiome diversity is negatively associated with long-term weight gain. The research also found the microbiome diversity was positively tied in with fibre intake.

Rush says diet "especially fibre, has a huge influence on microbiome.

Its a fermenter down there, its breaking the fibre down. We used to think fibre was an inert part of our diet and nothing much happened in the large bowel, but weve known for at least ten years that we get energy from fibre.

Other influences determining the diversity and stability of the microbiome can include age, stress, medication and even your birthing process. The understanding is that you can make choices to increase the diversity of your microbiome. We should also be cutting back on calories and avoiding processed foods.

STUFF

More than 20,000 people took part in Stuff's NowNext survey. Here's what we learned.

You are what you eat and your microbiome is too. Its cells number one-to-one for our cells so you cant ignore it, theres trillions of them there. It depends what you feed it, so its a bit like farming, youre not feeding yourself.

So is it impossible for some people to lose weight? Rush says that rather than focus on weight, it is better to focus on function.

Loss of weight is not the goal. It is the ability to live the best life possible which means to have good physical function. Focus on function and wellbeing. You can be malnourished at any size and I believe that most New Zealanders do have some degree of malnourishment because were certainly not eating our 5+ a day and now thats gone up to 7+ a day.

Dont try for a goal weight, but try for overall healthiness, including good nights sleep, balanced food, physical activity, enjoying society and lowering stress. she adds.

Individual diets could certainly be one solution, but the luxury of personalised nutrition is not accessible to everyone, which is another part of the problem.

One 2018 study looking at glucose response found varying blood sugar levels in participants that ate identical meals. So the effect that one food has for one person might be different for someone else a carrot doesnt necessarily digest like a carrot for everyone.

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Why some people find it harder to lose weight than others - Stuff.co.nz

DEAR DR. ROACH: Over the past year of pandemic lockdown, I have worked hard at reducing calories to lose weight and increasing my exercise on an elliptical trainer. I am 5 feet, 7 inches tall and age 70. I went from 202 pounds to 149.3. My weight goal is 145. My waistline is 25.5 inches. I have achieved a size 14 in clothing, which is what I wore in 2002. According to my digital scale, my BMI is now 23.4, and according to the BMI chart, I am now in the good healthy weight range.

Also, in May 2019 I had total knee replacement surgery and believe that reducing my weight would be beneficial to my hips, knees, ankles and feet. Because of my continued physical therapy exercise, as well as losing the extra pounds, I feel steadier on my feet than I have felt in years.

I recently read that older adults have a [BMI] of between 25 and 27, not under 25, or they run the risk of osteoporosis. My last bone density scan showed that I had significant improvement of my bone density, and I would think that with all this walking on the elliptical trainer (30-60 minutes daily), it will prove to be at least as good. In addition, I do some exercises with small hand weights. I have no reason to think I am amongst the 24% of older women who have osteoporosis of the spine, etc.

Should I be content with a weight of 149? Should I gain back some fat? P.R.

ANSWER: I think healthy diet and regular exercise are much more important than the weight or BMI, at least for people who are not very obese. It is true that carrying some extra weight protects to some extent against osteoporosis, and very thin women are at higher risk. However, I am so impressed with your activity and accomplishments over the past year that I would recommend you continue your exercise and let your weight stay where it is. You should continue to get bone density scans as recommended, but you are quite right that regular weight-bearing exercise is particularly good at maintaining bone health, along with a diet including adequate calcium and ensuring good vitamin D if you are at risk for low vitamin D.

DEAR DR. ROACH: I am a 58-year-old male. I had COVID and was given monoclonal antibody treatment as an outpatient two months ago. I recovered from COVID with mild to moderate symptoms. How do I determine if I am protected from getting COVID again? Id like to know if I should get a vaccine and if so when I should get it. J.D.

ANSWER: Even people who have had COVID-19 may get the disease again, so they do benefit from the vaccine. However, because of the monoclonal antibody you got, it is recommended you wait 90 days from the monoclonal antibody treatment to vaccine administration. You should be able to take the vaccine in about another month.

There is some partial immunity that comes from getting the disease, and you are at low risk for 90 days after infection. It appears that the vaccine adds benefit, and I would recommend the vaccine.

We are making critical coverage of the coronavirus available for free. Please consider subscribing so we can continue to bring you the latest news and information on this developing story.

We are making critical coverage of the coronavirus available for free. Please consider subscribing so we can continue to bring you the latest news and information on this developing story.

Dr. Keith Roach is a syndicated columnist.

Read more:
Will weight loss have an effect on bone density? - Clinton Herald

DEAR DR. ROACH: Over the past year of pandemic lockdown, I have worked hard at reducing calories to lose weight and increasing my exercise on an elliptical trainer. I am 5 feet, 7 inches tall and age 70. I went from 202 pounds to 149.3. My weight goal is 145. My waistline is 25.5 inches. I have achieved a size 14 in clothing, which is what I wore in 2002. According to my digital scale, my BMI is now 23.4, and according to the BMI chart, I am now in the good healthy weight range.

Also, in May 2019 I had total knee replacement surgery and believe that reducing my weight would be beneficial to my hips, knees, ankles and feet. Because of my continued physical therapy exercise, as well as losing the extra pounds, I feel steadier on my feet than I have felt in years.

I recently read that older adults have a [BMI] of between 25 and 27, not under 25, or they run the risk of osteoporosis. My last bone density scan showed that I had significant improvement of my bone density, and I would think that with all this walking on the elliptical trainer (30-60 minutes daily), it will prove to be at least as good. In addition, I do some exercises with small hand weights. I have no reason to think I am amongst the 24% of older women who have osteoporosis of the spine, etc.

Should I be content with a weight of 149? Should I gain back some fat? P.R.

ANSWER: I think healthy diet and regular exercise are much more important than the weight or BMI, at least for people who are not very obese. It is true that carrying some extra weight protects to some extent against osteoporosis, and very thin women are at higher risk. However, I am so impressed with your activity and accomplishments over the past year that I would recommend you continue your exercise and let your weight stay where it is. You should continue to get bone density scans as recommended, but you are quite right that regular weight-bearing exercise is particularly good at maintaining bone health, along with a diet including adequate calcium and ensuring good vitamin D if you are at risk for low vitamin D.

DEAR DR. ROACH: I am a 58-year-old male. I had COVID and was given monoclonal antibody treatment as an outpatient two months ago. I recovered from COVID with mild to moderate symptoms. How do I determine if I am protected from getting COVID again? Id like to know if I should get a vaccine and if so when I should get it. J.D.

ANSWER: Even people who have had COVID-19 may get the disease again, so they do benefit from the vaccine. However, because of the monoclonal antibody you got, it is recommended you wait 90 days from the monoclonal antibody treatment to vaccine administration. You should be able to take the vaccine in about another month.

There is some partial immunity that comes from getting the disease, and you are at low risk for 90 days after infection. It appears that the vaccine adds benefit, and I would recommend the vaccine.

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To your good health: Will weight loss have an effect on bone density? - Lock Haven Express

Regaining weight is not dependent on willpower, but biology, according to a top Australian obesity doctor and researcher.

Dr. Nick Fuller told Insider that the extreme way most people dietmakes bodies more inclined to return to their starting weight afterwards.

"Dieting and weight loss is seen as a huge stress on the body, and the body works to eliminate that stress by shutting down and resultingly, ensuring you climb back to your starting weight," he said.

When we try to lose weight, our bodies resist and a number of physiological changes occur, Fuller said. For example, our thyroid shuts down, metabolism slows, and our appetite hormones tell us to eat more.

This biological response stems from our hunter-gatherer ancestors whose bodies adapted to periods of deprivation when food was scarce and held on to fat, which is known as metabolic adaptation.

A person's starting weight can be thought of as their set point weight, which is the weight you remember being for a long period of time in your adult life, according to Fuller, who is based at the University of Sydney.

Evidence suggests that each person's set point is a range, and some people's set point weight will naturally be higher than others.

According to Carol Harrison, Senior Exercise Physiologist at The University of Texas MD Anderson Cancer Center, the body will defend itself to stay within a few pounds.

"The set point is established over a long period of time. It's a very complex thing, but it appears that it is your body's attempt to regulate itself, and that attempt results in a certain weight," Harrison said.

If you're trying to lose weight but feel hopeless about your set point, you don't have to give up you can change it with slow dieting, Fuller said.

His weight loss philosophy, Interval Weight Loss, entails alternating between a month of weight loss (aiming to lose 2kg or 4.4lbs) and a month of maintenance, meaning a person would lose 12kg or 26.5lbs over a year.

A post shared by INTERVAL WEIGHT LOSS (@intervalweightloss)

The weight loss months involve eating five times a day, one "treat food" (such as cake) and one meal out each week, 30 minutes of exercise (of varying intensities) six days a week, sleeping 6-8 hours a night, and three TV-free days a week (with no more than two hours of TV on the other four days).

The maintenance months are largely similar except with two meals out and two "treat foods" each week, one fewer workout (which can be lower intensity), and one more day of TV.

Losing weight in four-week cycles means your body doesn't fight itself and regain doesn't occur, Fuller said.

"The weight maintenance months allow your body the rest it needs and prevents the physiological responses that come with diets and weight loss programs," he said.

Once you get to your goal weight, you stick to the maintenance guidelines forever.

Fuller maintains that no conventional diet regime addresses a person's set point which is why people regain afterwards, but this may not be wholly true.

According to MD Anderson Senior Exercise Physiologist Carol Harrison, there are two key factors to bear in mind when dieting if you want to change your set point: losing weight slowly so your body can adjust, as Fuller recommends, but also getting support from a dietitian or therapist along your journey so you can be aware of your cravings and how your body is reacting.

Simply eating less and moving more, without taking your time and also working on your mindset, will not lead to lasting weight loss, Harrison said.

But more drastic weight loss methods may lower weight set point.

Although only limited research exists, there is evidence (such as this 2016 study on rodents by Louisiana State University) to suggest that weight loss surgery, such as a gastric bypass, can change a person's weight set point.

According to board-certified, fellowship-trained bariatric surgeon Dr. David Oliak, weight loss surgery doesn't lead to the same natural resistance that comes with dieting, such as increased hunger and decreased metabolism.

And Fuller agrees: " Bariatric surgery can alter the appetite wiring system and prevent the increase in appetite that comes with dieting because the anatomy of the gut is altered, which, for example, then reduces the amount of ghrelin produced by the stomach (ghrelin tells us to eat more)."

Dr. Spencer Nadolsky, an obesity specialist, said the notion that bariatric surgery lowers or resets a person's set point is still a hypothesis.

"One may not see the metabolic adaptations seen in just diet and exercise as you see with surgery," he told Insider.

"However, the biggest physiological driver to weight regain is appetite, which bariatric surgery deals with. Whether it actually resets one's set point or not, it's a very powerful tool that combats that appetite driver."

Fuller's Interval Weight Loss plan is a long game approach, and he believes weight loss should not be considered successful until a person has kept it off for five years.

The trouble is that people want big results fast.

"We have been doing the same thing for decades and all it has done is contribute to the very problem it proclaims to solve dieting has accelerated the obesity epidemic," Fuller said. "If dieting worked we wouldn't see people signing up to the same diets and same weight loss programs repeatedly every year."

Fuller believes the issue with conventional dieting is that it doesn't address set point, and he said many diets are unsustainable and can also cause both mental and physical damage.

"People need to be educated on why they are failing on their weight loss attempts from people who know what they are talking about and what they can do to restore control of their health and weight," Fuller said.

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Your body is wired to regain weight, there may be ways to change that - Insider

Yes, you should eat snacks. Despite popular dieting beliefs, eating a snack can be a great way to enhance your overall health goals and help you maintain or even lose weight. How is that possible? By treating your snack like a small meal rather than mindlessly snacking on a bowl of chips, you'll get more satisfaction from your snack that will keep you feeling full until your next main meal.

"Snacks are an important part of a healthy, varied diet," says Sarah Schlichter, MPH, RDN of Bucket List Tummy. "Firstly, they help bridge the gap between meals and allow individuals to not go too long without eating, which can help with energy levels, balancing blood sugar, cravings, and prevent overeating at meals. Snacks are also a great opportunity to add in extra nutrients that may be lacking in meals."

It's all about choosing the right type of snack to enjoy. Ensuring that your snack contains the main elements of a meal that help you feeling fullprotein, fiber, and fatyour body will feel nourished and satisfied, and you won't feel the need to reach for the chip bag while you're cooking dinner.

We spoke with a few registered dietitians to determine some healthy snack foods to stock up on for moments when you're starting to feel hungry. Here are the snacks they recommendand for even more meal ideas, be sure to check out our list of 100 Easiest Recipes You Can Make.

"Low sugar, high protein yogurt with a drizzle of honey makes for a good snack because of the protein and beneficial probiotics found in the yogurt," says Maggie Michalczyk, RDN from Once Upon a Pumpkin. "The protein will help you feel fuller for longer and the probiotics are beneficial bacteria that our gut needs for optimal health. I recommend topping your yogurt with honey for an even more gut-friendly and delicious snack because honey may function as prebiotics, which is essentially food for the good bacteria (aka probiotics in the gut)."

Speaking of the gut, here's The Best Way to Eat for Your Microbiome and Improve Gut Health.

"Fruit contains fiber plus beneficial vitamins, minerals, and antioxidants," Michalczyk says. "Pairing it with unsweetened nut butter can help make this snack more satiating thanks to the healthy fat and protein in the nut butter. Most fruits and nut butter can be very portable, which is great for taking on the go. My favorite combinations include blueberries and almond butter or banana and peanut butter."

RELATED: Peanut Butter vs Almond Butter: What is Healthier For You?

"In terms of snacks, I like those with heart-healthy fat, protein, and fiber. Trail mix is one of my favorites," Jinan Banna, PhD, RDsays. "I often feel like something sweet as a snack, but I choose sweet snacks with fiber and other nutrients to keep me full."

Make it yourself with ourQuick and Easy Macadamia Nut and Pepita Trail Mix Recipe!

"Hummus is the perfect snack, as it contains protein and fiber as well as vitamins and minerals. There are so many ways I enjoy it," Lisa Young, PhD, RDN says. "I love hummus and whole-grain crackers, or hummus and red peppers or carrots, and roasted chickpeas."

Not a fan of hummus? Roasted chickpeas could be the answer!

"Chickpeas are a good source of plant-based protein and fibertwo things important for satiety," Michalczyk says. "Roasting gives them a nice crunch, and you can season them with nearly any combination of spice for a good flavor. Another plus is that chickpeas are very budget-friendly and available at nearly every grocery store. Drain and dry the chickpeas well before roasting at 400 degrees for 25 minutes with avocado oil and spice of your choice."

"[A] chia pudding snack has less than 200 calories," says Shannon Henry, RD from EZCare Clinic. "Chia seeds are full of fiber and can be added in all types of diets as well, as they are high in antioxidants that help to reduce inflammation and improve heart health."

Prep a few jars of chia pudding by using our Customizable Overnight Chia Pudding. Top with nuts and fruit to give it some extra flavor!

"Nuts and seeds are full of healthy fats and fiber that help keep you full for longer," Young says. "Adding nuts and seeds to your diet is a great way to boost your intake of heart-healthy omega-3 fatty acids (walnuts, flax seeds) that can benefit the heart, brain, and skin. They also contain the antioxidant vitamin E."

"Energy bites make the perfect grab-and-go snack," says Mackenzie Burgess, RDN, and recipe developer at Cheerful Choices. "I love how they provide a healthy balance of fiber and plant-based protein to provide long-lasting energy. Skip the store-bought stuff and make your own customizable bites. Add rolled oats alongside nut butter and add-ins of your choice like mini chocolate chips, raisins, or coconut flakes."

"Dark chocolate is a great option for [a] snack," Henry says. "It contains flavanols compounds that can reduce blood pressure and prevent heart diseases."

While dark chocolate can be a delicious (and nutritious) treat to have, without other elements to your snack, it won't feel as filling. You can easily turn this sweet treat into a snack by pairing it with something else, such as these Dark Chocolate Dipped Bananas or Dark Chocolate-Covered Almond Clusters.

"The key to a good snack is having a high fiber carbohydrate and protein to give you energy and help keep your blood sugar steady," says Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook. "Some of the best snack examples are cheese and whole-grain crackers, Greek yogurt and fruit, and peanut butter on whole-grain bread. All are satisfying, blood sugar-stabilizing, and nourishing. If you are looking for an all-in snack on the go, go with almonds or pistachios. High in fiber and protein, they are a snack in one."

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Healthy Snack Foods Dietitians Say You Should Be Eating | Eat This Not That - Eat This, Not That

13/05/2021

As an award-winning fitness professional, who was voted Best Female Personal Trainer in 2018 and Best Online Coach 2020 by Pro Fit Awards, Aimee has been able to take that expertise and make it work for her latest venture.

She created her own targeted fitness and weight loss programme 8 Week With Aimee in January 2019 and found that the closure of traditional fitness venues really increased demand for alternative regimes, and so she was able to use her five years of experience to really grow her brand and business online. Since then, this industrious 29-year-old has enjoyed great success, which to her means seeing the life-changing results achieved by those taking part.

Aimee, from South Liverpool, has already helped thousands of women improve their lifestyles and is keen to stress that her two-month regime is not just based around reducing body fat and increasing fitness levels. In fact, it has its own self-love message to educate and empower women to become the best versions of themselves through the best nutrition, achievable exercise goals and a positive mindset around not just body acceptance, but one which can reap benefits in all areas of her clients lives, too.

8 Weeks With Aimee has been a huge success as women have found that working out from home as well as in the gym, or outdoors, fits in with their busy schedules, and that having the support, advice and content created by Aimee is a truly integrative experience. The online programme has even meant Aimee has now built a studio in her garden at home so she can film, blog and run all her classes daily.

However, at a time when young women do feel under increasing pressure to only concentrate on their outward appearance, Aimee has been keen to ensure that clients get the best results, in terms of their overall well-being, when they feel part of a group, are supported by Aimee and her team, and by each other.

8 Weeks With Aimee provides a safe, exclusive space in their closed Facebook group for women of all ages taking part to connect, talk, share experiences and offer encouragement. As well as the online content of the programme, Aimee offers online group interaction and in-person activities, which will hopefully flourish as restrictions ease.

The past eighteen months have really given me a chance to consolidate my skills and launch something which I am really proud of, because I applaud everyone who has taken part and given the programme their all.

Personally, I was so keen to leave behind fad diets, and limiting self-beliefs and wanted my 8 Week challenge to be all-encompassing for women, so that they could not only set and achieve goals in terms of fitness and nutrition, but also to improve confidence and enjoy additional benefits such as improved sleep, and reduced anxiety. During Mental Health Awareness Week it is so important to discuss how valuable not just activity, but being a part of a group effort, really boosts our mood levels.

I have now created a team, including fitness pros, and an experienced chef, to join me as my business expands. We feel so much joy when we see the journeys of everyone who joins us as they come to life, through their own progress images and words they send back to us.

Aimees next challenge sign-up is being launched on 17th May 2021 at 7pm, and as 400 happy clients completed the last programme, Aimee and her team are looking forward to welcoming a new intake of clients who want to commit to getting fit, eating nutritious meals and also becoming part of a supportive, uplifting community, making not only life changes but also new friends who will remain when their own, individual 8 weeks is up.

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This Liverpool PT has helped thousands of people lose weight through her online business - The Guide Liverpool

Healthy snacks can contribute important nutrients to the diet. Snacking on low calorie foods may reduce the overall intake of calories if it keeps a person from impulsively opting for high calorie meals.

Reducing the overall intake of calories can be a goal for people looking to lose weight. It may also be a goal for people working to maintain a moderate weight.

Snacking can help promote weight loss, as long as a person chooses their snacks selectively and eats them in moderation.

This article discusses snacking and its relationship to weight. It also provides recipes for 20 tasty low calorie snacks.

Some research indicates that almost one-third of a persons daily calorie intake comes from snacks.

There is no standard definition of snacking, but most people understand snacks to be foods, and sometimes drinks, consumed between meals. The term snack does not refer to the healthiness of a food.

People may snack for many reasons, including:

Some of these factors may also influence the type of snack a person chooses. For example, some research indicates that social norms that support healthy eating may increase a persons intake of nutritious snacks.

Snacking can lead to weight gain or loss, depending on the type of snacks and snacking habits.

When judging whether a snack is healthy, it is important to distinguish between nutrient-dense and calorie-dense foods.

The latter are high in calories and generally high in sugar and fats. What people call junk foods are calorie-dense and tend to have few nutrients, such as vitamins, minerals, and fiber. A person should eat these foods infrequently, especially if they have diabetes.

Nutrient-dense foods, meanwhile, tend to be much healthier. Snacking on these may help a person feel fuller for longer and reduce overeating at mealtimes, if this is a concern.

Several studies report that foods rich in protein, fiber, and whole grains enhance satiety, the feeling of being full. In this way, they may help with weight management. Some examples of snacks in this category include nuts, yogurt, and popcorn.

It is important to snack in moderation. Checking food labels to learn about portion sizes and calorie contents can help.

The MyPlate online tool from the Department of Agriculture (USDA) provides a range of nutritious recipes, including many for healthy snacks.

A piece or handful of fruit can be a convenient, healthy snack most fruits are low in calories and high in fiber. All fruits contain a variety of essential vitamins and minerals.

A 2019 review found that eating more fruit supported subsequent weight loss. Research also suggests that most fruits have anti-obesity effects.

Some people choose to get more than 70% of their daily calories from raw fruits, mainly, along with some seeds, nuts, and vegetables. But this diet, called a fruitarian diet, excludes many important food groups and generally does not include enough essential nutrients.

The Dietary Guidelines for Americans 20202025 recommend that people consume 2 cups of fruit a day, as part of a balanced diet.

The following healthy snacks each contain 100 calories or fewer and a range of nutrients.

The calorie counts come from FoodData Central, another searchable online tool from the USDA. A person can visit FoodData Central to check how many calories and nutrients are in specific servings of many different foods.

Snacking on fruit may help curb sugar cravings, boost the daily fiber intake, and provide essential vitamins and minerals.

A person might enjoy:

Try spreading a half-tablespoon of peanut butter (48 calories) over slices of half a medium apple (52 calories) for a tasty snack that includes fiber, protein, and healthy fats.

Cut half a raw carrot (12 calories) and one-third of a medium cucumber (10 calories) into sticks, and dip them in 2 tablespoons of hummus (78 calories).

Top 1 crispbread (37 calories) with a chopped plum tomato (11 calories) and 15 grams (g) of shredded, reduced fat cheddar cheese (47 calories).

Grill the crispbread until the cheese is bubbling and, if desired, top it with some chopped green onion.

About 17 green olives (68 g) make up a snack with fewer than 100 calories.

For a cooling treat, try these homemade orange and pear popsicles. Blend the fruit, pour it into molds, and freeze it overnight. Each fat-free popsicle contains 72 calories.

Popcorn can be low in calories if is air-popped or made in a silicone microwave popper. It is also rich in fiber.

Three cups of plain, air-popped popcorn contain just over 90 calories. Some ideas for low calorie toppings include:

Divide 50 g of smoked salmon (59 calories) into four strips. Spread each strip with 5 g of reduced fat cream cheese (39 calories).

Sprinkle these with dill, if preferred, then roll up each strip and enjoy.

Nuts can make a filling snack that is easy to eat on the go. They contain protein, fiber, and healthy fats.

The following portions of unroasted, unsalted nuts contain 100 calories or fewer:

Mix 14 g of dark chocolate chips (60 calories) with 5 plain almonds (35 calories) to make a satisfying, low calorie trail mix.

Air-fryer sweet potato fries topped with salt, black pepper, cayenne pepper, and cinnamon can be a delicious low calorie snack. Twelve fries contain approximately 84 calories.

Find the recipe here.

Spread 1 tablespoon of almond butter (98 calories) on three celery sticks (2 calories). Try topping these with a sprinkling of cinnamon.

Place a slice of turkey (30 calories) on a plate or cutting board. Spread it with a tablespoon of hummus (39 calories) and add a 15-g slice of avocado (24 calories). Roll it up and enjoy.

Take a half-cup of canned tuna chunks packed in water and drained (70 calories), and mix it with 1 teaspoon of reduced fat mayonnaise (17 calories) and two chopped cherry tomatoes (6 calories).

Spoon the mixture into 2 lettuce leaves (2 calories) and roll these into wraps.

Poach or boil an egg (72 calories) and serve it with four lightly steamed asparagus spears (13 calories) seasoned with black pepper and 1 tsp of grated Parmesan cheese (9 calories).

Top 100 g of nonfat Greek yogurt (61 calories) with one-third of a cup of blueberries (29 calories).

Toss one-third of a cup of cooked edamame (75 calories) in a dry skillet containing chili powder, red pepper flakes, and a pinch of salt. Enjoy these warm or cool.

Mix 1 tablespoon of chia seeds (60 calories) with a quarter-cup of unsweetened almond milk (10 calories), a teaspoon of maple syrup (18 calories), and a half-teaspoon of vanilla extract (6 calories).

Refrigerate the mixture for at least 4 hours, but preferably overnight, before eating.

Blend 1 cup of unsweetened almond milk (39 calories) with half a large banana (61 calories). Some people might also add a few ice cubes.

To make a low calorie soup, add chopped vegetables to a pot of chicken or vegetable stock and cook the mixture until the vegetables are tender. A person can blend the soup until it is smooth, if they prefer.

Healthy snacks can contribute nutrients to the diet, and snacking on healthy foods that are high in fiber, protein, or both and relatively low in calories may help with weight management.

Overall, it is better to limit the intake of snacks that contain refined carbohydrates, added sugar, and harmful fats.

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Low calorie snacks: What they are, are they good? - Medical News Today

There are healthy ways to lose weight gradually.

Dr Laura Ryan answers your health questions.

Q. Ive gained some weight during lockdown and feel a little uncomfortable. Id like to lose a little weight but Im lacking in motivation. Where do I start?

A. If youre keen to lose small amounts of weight safely, the best approach is to make small changes. Eat three regular, balanced meals a day and try to have meals at planned times. Only include snacks if youre physically hungry. Meal planning is very helpful when losing weight, as well as substituting high-calorie food for healthier alternatives:

Instead of crisps and dips grab crunchy peppers and carrots and dip them in some low-fat hummus.

Swap your chocolate bar for a handful of unsalted nuts. Switch your high-calorie coffee for a lower calorie Americano.

NHS Inform features a 12-week weight management programme which includes tools to measure your targets, recipe ideas, food diaries, and other tools to keep you motivated. Its free to register and is a great way to keep yourself accountable and make sure you stick to your goals. Visit http://www.nhsinform.scot/healthy-living/12-week-weight-management-programme for details.

Q. I am a mother to two young women, one in her 20s and the other in her teens, and I myself am facing the menopause. We each seem to be facing different womens issues is there a resource that we can all visit for info on things like contraceptives, period issues, etc?

A. The different stages in a womans life present varying health challenges. NHS inform has lots of resources to help you at all stages of life, whether youre looking for advice, information, local support, or ideas for improving your wellbeing.

Visit http://www.nhsinform.scot/campaigns/womens-health for a list of lots of common issues, information on symptoms, and what to do next.

Related news: Ask the Doc: 'Why are my fingers sore?'

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Ask the Doc: 'I want to shed some weight' - Inverness Courier

Sugar is a carbohydrate that occurs naturally in many foods. The body mostly uses carbohydrates as an energy source. Food producers also add sugar to many products, which can lead a persons blood sugar levels to become too high.

Consuming excessive amounts of added sugar can have adverse health effects, so guidelines recommend that people limit their intake.

In this article, we discuss the different types of sugar and explain whether the body needs them to function. We also look at the harmful effects of too much sugar and the recommended amounts to consume.

Sugar is a form of carbohydrate. The body breaks down all carbohydrates into sugar. There are different types of sugars, which vary in the structure of their molecules.

Monosaccharides comprise just one sugar molecule, making them the simplest form of sugar. They include:

Disaccharides or polysaccharides are sugars with two or more molecules. These include:

The body breaks down carbohydrates into glucose, which enters the bloodstream and acts as a source of energy.

Some sugars, such as glucose, fructose, and lactose, occur naturally in foods and drinks. Added sugars refer to any sugars in foods that are not naturally occurring, such as sugar in baked goods.

Foods or drinks may also contain highly processed sugars, such as high fructose corn syrup.

Various names for sugars appear on food and drink labels, so people wishing to limit their sugar intake should look out for the following on ingredient lists:

Carbohydrates are fuels that provide the body with energy. The body breaks down foods containing carbohydrates into glucose, which can then enter the bloodstream.

Some glucose is essential for the brain, central nervous system, and red blood cells to function properly.

The body has a natural feedback mechanism by which high glucose levels lead to increased insulin production, and low levels lead to decreased levels of this hormone. The body requires healthy insulin levels to function properly. If there is too little insulin or it no longer functions properly, a person can develop diabetes.

According to the American Heart Association (AHA), the body does not need any added sugar to function healthily.

Naturally occurring sugars come with a variety of nutrients that the body needs to stay healthy. For example, alongside fructose, fruit contains fiber and various vitamins and minerals. Most foods and drinks that contain added sugars, such as chocolate and soda, lack these nutrients.

The Institute of Medicine set the recommended daily carbohydrate intake for adults and children aged 1 year or over at 130 grams (g). They also advise that approximately 4565% of the calories that adults consume should be carbohydrates.

The body uses sugars and starches from carbohydrates to supply glucose to the brain and provide energy to cells around the body.

Carbohydrates also provide fiber and other nutrients to the body. Eating a variety of fruits, vegetables, and dairy products, among other sources of carbohydrates, can be a healthy way to meet these daily targets.

The Department of Health and Human Services recommend that less than or equal to 10% of daily calories should come from added sugars.

The AHA recommend maximum daily added sugar intakes of less than 36 g, or 9 teaspoons, for males and less than 25 g, or 6 teaspoons, for females. Children aged 218 years should have less than 25 g a day.

However, they point out that many people in the United States are consuming too much added sugar. Adults are consuming roughly 77 g of added sugar each day, which is more than three times the recommended daily intake for females. Meanwhile, children are consuming close to 81 g each day.

The AHA highlight that sugar-sweetened beverages are the main source of added sugar in the U.S., with these drinks accounting for 47% of added sugars in a typical diet. Examples of these drinks include:

Snacks and candies also contribute significantly to sugar intake, accounting for about 31% of the total added sugars in the diet.

Too much sugar can cause serious health problems. It can raise blood glucose levels, potentially causing:

High blood glucose levels can also cause brain problems and increase the risk of dementia, even in people without diabetes.

Excessive sugar intake can also cause:

Sugar is a carbohydrate that occurs naturally in many foods, such as fruits and vegetables. The body breaks down carbohydrates to make glucose, which it requires for energy and healthy functioning.

Added sugars are sugars in foods that are not naturally occurring. The body requires no added sugars to function properly. Many people consume too much sugar from drinks and foods that contain added sugar.

Too much sugar can cause a range of serious health problems, including diabetes, dementia, and obesity.

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Does the body need sugar? Role in the body and how much to consume - Medical News Today

By Storyhub

How fit is America? Not much, as indicated by study data. According to the Food Research and Action Center report, nearly 40% of American adults are obese. The fitness industry in the country may be booming but the users are not reaping the benefits as much as they should be.

This BioFit Review will introduce you to a different phase of revolutionary weight loss technique backed by extensive research. You may think that its a new way to starve yourself or may contain some exotic ingredients.

But to your surprise and ours, BioFit is all about using probiotics for weight loss. As we review this promising product, we will look into the ingredients, process, and scientific research that BioFit is based on. Can something as simple as probiotics melt away your stubborn belly fat? Lets find out.

>> Visit the Official Website of BioFit

BioFit is created and manufactured by Natures Formulas. This brand, founded 25years ago, was created with a belief that natural remedies and organic products are much safer than traditional medicines and surgeries.

They manufacture the most powerful, top-quality and all natural supplements in the world, with the added mission to spread awareness and information about these natural supplements to the world. The main goal of Natures Formulas is to help improve the life and wellness of over 1 million people and prove the power and potency of natural herbs and plants in boosting the overall health of people.

As per their official website, Natures Formulas claim to work with leading scientific research centers to analyze and develop powerful formulas used to create all their products. The brand guarantees that each and every bottle they sell can help you feel more confident and happy.

BioFit is a probiotic supplement by Natures Formula, specifically formulated to speed up your weight loss process and to maintain a fit body. To shed those extra pounds, you need not go on a gruelling diet or deprive yourself of the chocolates and pizzas you so love.

BioFit might even work on your body fat even as you enjoy all your favourite foods and show you substantial results.

The founder and presenter of this unique fat loss program on the official website are Chrissie Miller, a mom of 3 girls. BioFit is the result of her own struggle to lose nearly 100 pounds of baby fat and to get back the confident body she always loved.

When more than 19 various diets and workout plans didnt work for her, she looked in a different direction and found the solution in a forum post that ran for 21 pages!

The secret to a successful weight loss journey lies in the tiny microbes called gut microbiota or miracle microbes as Chrissie calls them. She along with her husband has gone through several studies to understand which probiotics work the best for balanced gut health and weight loss.

However, the market is full of such fat burning supplements that promise to shed extra weight on your body. BioFit takes a new approach to the fat burning process which starts from your intestine. The benefits of this supplement are not restricted to weight loss but may result in stronger immunity, better digestion, fitter, and a younger body.

Chrissie says that she could see immediate results within a week as she lost 3 pounds without going on a diet. At the end of 3 months, she ended up losing nearly 100 pounds, getting her youthful body back. According to the introductory video, BioFit makes losing weight a lot

Easier

More fun and

More effortless

The founder says that nearly 23,000 women have tried BioFit and found amazing results. This dietary supplement contains not just 1 but 7 highly active microbes to give you multiple benefits. The manufacturers quote various research and studies to back the highly effective supplement.

The formula is provided to us in the form of easy-to-swallow pills that are manufactured at an FDA-approved facility following GMP guidelines. The product is completely made in the USA and GMO-free. Taking these pills may not hinder your daily routine or physical activity in any way.

The ingredients are well researched

BioFit can bring you the goodness of 7 probiotics

The formula can boost your overall gut health

It may fasten your metabolism, helping you burn more calories

More than 23,000 users have already benefited from this supplement

It may help improve cholesterol balance

The probiotics may improve your immunity

Offers higher CFUs to the body

Subjected to quadruple levels of testing by a 3rd party lab.

As toxins are flushed out, you may feel a lot more stress-free and relaxed.

BioFit is a bit expensive compared to its competitors

>> Click Here to Get the Best Discount on BioFit

BioFit is a 100% organic weight loss product that works on a simple formula - lose weight without changing your diet. Thats right, Chrissie Miller says that you can go on eating all your favourite foods and still be able to reduce your waistline by several inches using BioFit.

The formula is made up of 7 choicest microbes that are good for your gut. Daily intake of such probiotics will target various gastrointestinal conditions.

You might be familiar with the fact that good gut bacteria can relieve you from bloating, constipation and diarrhoea. It is also a known fact that probiotic supplements help improve our immunity.

Research has shown that certain gut bacteria can help to suppress lipid absorption meaning absorption of unhealthy fatty acids. BioFit consists of 7 such good microbes that might effectively reduce fat accumulation in your body. This dietary supplement may help create a healthy balance of gut bacteria thus ensuring a faster metabolism rate.

The supplement may also switch off fat-storing hormones which is the cause of being overweight. Furthermore, it might restrict hunger triggering hormones in your body, making you feel fuller for a longer time.

The reason why most fad diets fail is that they restrict people from eating the food that they like. After a few days, people give in to the temptation and get off the diet. Probiotics-based BioFit on the other hand puts no such restrictions. You may relish that delicious cheesecake, brownie, or burger and continue to burn more calories round the clock just by taking this probiotic supplement.

The various bacterial stains in BioFit may help regular specific processes in your body which not only help shed that extra body fat but build your overall physical and emotional health.

Chrissie Miller explains that BioFit is made up of 7 microbes that are extremely beneficial to our gut. Let us take a look at these ingredients one by one.

Bacillus Subtilis: This is a spore-creating gram positive bacteria which is commonly known as hay or grass bacillus. It is naturally found in our gut, playing an important role in the digestive process. Such intestinal microflora creates a barrier against pathogens that may lead to different diseases.

Bacillus-based dietary supplements may also help in restricting inflammatory response which is one of the underlying causes for slowing down your metabolism and leading to weight gain.

This probiotic is also known to improve immunity by protecting the body from harmful pathogens and detoxifying the body. B.Subtilis improves the health of our gut by reducing antibiotic induced diarrhea, reducing the severity and frequency of irritable bowel syndrome, considerable decline in bloody stool and promoting H. pylori eradication.

Bacillus Subtilis may even help improve liver health in patients of liver cirrhosis by shifting levels of liver micro biodata towards normal.

Lactobacillus Casei: This bacteria is one of the many friendly or good bacterias that have made a home in your digestive system. This bacteria can be derived from fermented milk and so on to regulate bacterial imbalance in our body. This group of bacteria is extensively researched for their therapeutic properties.

L.Casei helps boost and regulate the health of your digestive system. It can help prevent many types of diarrhea. Other than that, it may also help with other stomach problems like constipation,IBD,IBS,lactose intolerance and ulcerative colitis.

Supplements containing Lactobacillus Casei have shown promising results in treating inflammation and bowel movement in subjects. It may also be useful for skin infections like acne,hives , allergies, eczema, dermatitis, ear infections and oral health problems.

Lactobacillus Plantarum: Here is one of the popular probiotics for the various medicinal properties it has to offer. It is especially preferred for promoting gut health, improving metabolic rate as well as brain health.

Also called beneficial bacteria, Lactobacillus plantarum can restore your digestive system, ward off disease-causing harmful bacterias and help your body produce essential vitamins naturally. Some studies also claim that this probiotic can even help with anxiety,eczema, diabetes, hypertension, high cholesterol, IBS and IBD. In addition to all this, it is also known to improve memory, cognitive functioning, boost athletic performance and kickstart weightloss.Having this microbe in Biofit may help you burn those calories faster.

Lactobacillus Acidophilus: Here is another member of the Lactobacillus family that may help you lose weight considerably. This ingredient is used in various other weight loss pills that are available in the market. Research says that this strain of probiotic may be used to modulate the gut microbiota which in turn can prevent several digestive diseases. It can boost your immunity and shield your body from infections caused by pathogens.

Other than this, L.Acidophilus may also help reduce cholesterol, prevent and reduce diarrhea, improve negative effects of IBD and IBS, help treat and prevent vaginal infections, reduce cold and flu symptoms and can reduce symptoms of certain allergies.

Bifidobacterium Longum: This is a multifunctional probiotic which is one of the good bacterias in our body that are known for their health-promoting properties. Stress and oxidants have adverse effects on our body and slowing down your metabolism are one of them. Bifidobacterium Longum is said to regulate microbiota in your gut which can supercharge your metabolism and help in weight loss.

It is also potent in treating gastrointestinal diseases and certain infections. It also improves immune health by re-tuning the bodys homeostasis balance and helps with travellers diarrhea and lactose intolerance.

Bifidobacterium Breve: Yet another common probiotic strain that protects you from harmful oxidants and pathogens. Bifidobacterium Breve can boost your immunity and prevent fat buildup in your body. It supports a healthier immune system like other probiotic strains and improves your respiratory health as well as skin quality.

It even helps decline the production of fungus that cause yeast infections in women. B.Breve can be used by people undergoing cancer treatment like chemotherapy and radiation therapy. This probiotic can help them prevent intestinal injury.

Lactobacillus Rhamnosus: This is one of the many trillions of bacterias living in the human body. However this microbiodata is a friendlier one. It is a common probiotic strain that is said to help users lose weight significantly. The microbes play a major role in keeping your intestine healthy and well-balanced. It is found in the intestines and belongs to the genus Lactobacillus. These types of baterias help produce the lactase enzyme.

L.Rhamnosus is added in Biofit owing to its many therapeutic properties. It can help prevent diarrhea, promote gut flora, relieve IBS, IBD and prevent Urinary tract infections.

This bacterium has antimicrobial properties which may help protect your mouth from dental cavity formations. The prebiotic is helpful for weight loss, increases insulin sensitivity, reduces cholesterol in blood and helps fight allergies.

>> Click Here to Learn More about the Ingredients of BioFit

Biofit brings you the goodness of microorganisms to help you elicit maximum health benefits. Let us explore how this unique formula may get you in shape and turn you into a healthier version of yourself. Here is a quick look at the benefits Biofit claims to offer:

It boosts your gut health: Your body relies a great deal on your digestive system to be active and healthy. A proven probiotics supplement like Biofit encourages overall wellness. All the 7 microbes work towards improving the health of your belly and entire body.

The combined power of all 7 potent probiotic strains present in Biofit may help prevent stomach diseases and infections, promote gut health, boost production of friendly bacterias, help deal with symptoms of IBS and IBD better and prevent survival of harmful bacteria in your digestive tracts.

Elevates your resistance power and immunity: Hippocrates rightly stated that all diseases begin from our stomach. Biofit, helps boost your immunity by directly boosting your gut health. Some of the microorganisms used in this supplement are specifically known to promote a balance in your body.

By releasing microbiota, this supplement can effectively boost your resistance to viral infections, pathogens, and harmful microbes. You may enjoy life to the fullest with Biofit.

Faster metabolism: Different people are known to have different types of microbes in their stomach and digestive system and abnormalities in some types of these gut bacterias have recently been associated with diseases such as diabetes and obesity.

Probiotics like BioFit contain friendly bacterias that can help improve your gut health. One of the results of a well-balanced microbiota is directly related to your metabolic rate. Biofit gradually increases your metabolism to a level where you are able to burn more calories and eat whatever you want guilt-free.

Block absorption of fat: The unique weight loss formula contains microbes that can block the absorption of fat or lipids in your body. This means that all the additional carbohydrates, fats, and calories that you consume throughout the day can be easily flushed out of your body without getting absorbed by cells.

Probiotics also help break down the fiber in your body which your digestive system can't digest and convert them into beneficial short-chain fatty acids like acetate, propionate, and butyrate. BioFit may also decrease the potential absorption of fat from your food and as a result may increase the amount of fat you excrete with your stool.

Stabilize your blood sugar and blood pressure: Among other benefits of Biofit, it may help keep your heart healthy by regulating your blood pressure, preventing hypertension and regulating cholesterol. Probiotics present in BioFit may help increase breakdown of Bile, which is a fluid made mostly of cholesterol, and as a result preventing its absorption in the gut.

BioFit may even help regulate your blood sugar levels, by promoting reduction of inflammation and preventing the destruction of pancreatic cells that are needed for insulin production. Not just that, Biofit enables better absorption of nutrients and thus keeping you fit, energized, and youthful without allowing those nutrients to be turned into stubborn body fat.

Flush out harmful toxins: A majority of the microbes used in Biofit are known to treat inflammation naturally. By specifically targeting inflammation-causing hormones, this weight loss supplement can make a user more agile. This, in turn, recharges your metabolism, burning several pounds of weight every week.

Probiotics present in BioFit can help detoxify your body by reducing the build up of heavy metals in your body like lead,arsenic,mercury and cadmium. They may help clean up your liver and as a result improve the health of your skin and eyes. BioFit probiotics may increase the breakdown of glutinous proteins and lower their toxicity.

Promote Weight Loss - BioFit contains multiple probiotic strains which are beneficial for people looking to lose weight. These probiotics can help promote fat and weight loss via multiple mechanisms. For example- some of these probiotics in BioFit may prevent the absorption of fat in the intestine. This promotes the excretion of fat via your stool rather than being stored in the body for a long time. According to a study, probiotics also directly promote weight loss and promote belly fat reduction.

BioFit may also help you feel fuller for a longer time reducing calorie consumption and encourage more calorie burn and less fat storage.

The official BioFit website states that their weight loss dietary supplement contains 100% natural ingredients. While all these microbes are generally good for your gut, there is no assurance. Your body type, allergies, food restrictions, health conditions, and so on may not allow you to enjoy the optimum benefits of this product. Thats why nursing mothers, minors, and pregnant women should avoid supplements.

Why are we so fat? This has become a common question asked by every average American. As per CDC, an average American man now weighs 196pounds - 15 pounds more than what he weighed 20 years ago.

Not only in America, as per WHO, worldwide obesity has tripled since 1975. Its easy to become obese now a days. The unhealthiest foods are the cheapest, most delicious and are available in bounteous amounts.

So whats actually happening here? Well, the answer is as clear as a bell - we have been chomping on more than we can burn. Modern sedentary lifestyle has served us everything on a plate as a result of which the amount of physical work we do has decreased a lot.

Add on to this the extra pressure due to juggling work and household duties and we find ourselves binge eating whatever we can find. Constant overeating and weight gain can have serious effects on your health in the long run - cardiovascular diseases, arthritis, diabetes, cancer and even psychological problems like low self esteem, depression are anxiety - to name a few.

And this is where probiotics come in. Although research is still ongoing, many studies have shown the positive effects of probiotics in promoting weight loss and preventing weight gain.

Probiotics are nothing but live microorganisms - bacteria and yeast - that are good for your health, especially your gut. These are the good or helpful bacteria that work by improving the gut flora.

Key benefits associated with Probiotics are -

1. They can help restore natural balance of good bacteria in your stomach and can help prevent digestive issues, mental health problems, allergies etc.

2. They can reduce the risk of diarrhea and even help treat it.

3. They might even help improve certain mental health conditions like anxiety, depression and OCD.

4. They can boost your heart health by keeping cholesterol and blood pressure in check.

5. They may even reduce the magnitude of certain allergies and eczema.

6. They can boost up your immunity and have a positive impact on your overall bodily health.

7. Last but not the least, probiotics promote weight loss and help lose belly fat.

Biofit is an all-natural dietary supplement rich in potent probiotics which may help speed up your weightloss journey by working on your metabolic rate and promoting fat loss.

Natures Formulas is directly involved in the entire process of procuring the ingredients in their natural form, manufacturing and creating new effective products.

All Natural and Safe Ingredients

According to them, all their ingredients -

Are free from allergens- dairy,nuts,soy and gluten

Are backed up by solid clinical research

Are procured locally and are of top-quality

Are tested 4 times for contaminants to ensure safety

Are formulated using latest technologies in encapsulation to ensure highest absorption

Other than this, they say that no product contains any heavy metals, mold, residual solvents , pesticides or any other harmful foreign material.

Safe Manufacturing Practices

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BioFit Probiotic Reviews: Weight Loss Pills That Work Or A Scam? - Westword

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