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What Is Keto?

The world is in the middle of a craze over the wildly popular keto diet. With the keto diet, youre severely limiting the carbohydrates your body mainly uses for fuel. Most of the time, when a diet is endorsed by celebrities, then that spells the death of a diet. However, even healthcare professionals all over the world believe the keto diet isnt just a trend.

Once you begin the keto diet, it can take your body several days or even weeks for it to change its main source of fuel. You may undergo what is commonly known as the keto flu while your body is transitioning to a new fuel source. Once the fatigue of the keto flu passes, then youre onto greener pastures with more energy, focus, and sustained weight loss.

The best part about the keto diet is there are many different reasons for people to try it. Some use it to reduce the risk of diabetes and seizures. Others use it to reduce inflammation and increase their energy. Thats because when a person eats a normal diet, the body turns the food into glucose that the body uses as energy. The brain uses glucose as a source of energy. However, when people follow the keto diet, the energy needs to come from a different source: fat. The body then switches from using glucose for energy to ketones that come from the liver after processing through the liver.

Keto alone is already an effective diet but what about intermittent fasting?

What Is Intermittent Fasting?

When youre hungry your first instinct is to eat. Many people believe the human body should always be full of fuel. However, many historians believe intermittent fasting has been natural for humans since the dawn of mankind. The original humans were hunter-gatherers who didnt have means of storing food and didnt wake up every morning to a hearty breakfast of eggs and sausage. They ate as soon as they found the food to eat. They would often go up to sixteen hours a day without food. Since humans no longer spent hours a day hunting and gathering, people began moving onto the three meal a day plan.

However, many believe ancient humans had the right idea as consuming calories at certain times of the day can have many positive health benefits. The easiest intermittent fasting method is the 16:8 method because a person would go 16 hours without consuming calories. 8 hours of that time is spent asleep so its not as tedious to adapt to.

Some health benefits of intermittent fasting are preventing heart disease, type 2 diabetes, weight loss. Keto and intermittent fasting both sound like they have powerful health benefits. Now imagine marrying the two concepts?

What Is Speed Keto?

Dr. Harlan Kilstein received his doctorate in education from Yeshiva University. He received a fellowship to study at the prestigious Harvard Graduate School of Education. So it should be no surprise that Dr. Kilstein is able to communicate and teach so many people to make lifestyle changes. Speed Keto follows the high fat, low carb diet but along the lifestyle guidelines of intermittent fasting. Although Dr. Kilstein does not have a background in the field of medicine, his speed keto idea looks to have some bearing. Below you can see how the Speed Keto diet worked for him.

Rather than being a quick fix, Jason Fung MD, the author of The Obesity Code and The Diabetes Code is recommending longterm intermittent fasting for improved health.

There are members of Speed Keto who have been following the plan -with their doctors blessings- for more than two years. After speaking with these members you will hear to stay on speed keto for life. On any given day in the members-only Speed Keto Support Group on Facebook thousands of members share their long term success.

Separately, keto and intermittent fasting have their health benefits. Combining the two only sounds like a great idea on paper. However, just like any diet or lifestyle changes, there are going to be some pros and cons. Do keep in mind that everyones body is different. Everyone handles changes to their bodies differently. Its only human nature to have a few side effects whenever changing to a new way of life.

However, the same can be said about keto and intermittent fasting separately. Separately, people often have issues sticking to keto and intermittent fasting because theyll feel fatigued and hungrier than usual which affects a persons mental willpower to power through it.

Does Speed Keto Work?

Since speed keto is a relatively new idea, then its going to take some time before the medical community backs the speed keto idea as theyve done with normal keto and intermittent fasting.

However, testimonials from those who have tried it have shown success in the idea.

You have to keep in mind, as mentioned before, that everyones body is different. Everyone comes from different genetic and cultural traits and backgrounds. Everyone has different body sizes, shapes, and bone structures. What works for one person might not work for the other.

Keto, intermittent fasting, and speed keto are no exception to this rule. One friend may do one or the other and lose twenty pounds right away but another friend who follows the same regimen might find no success doing the same thing. Its important when developing a diet plan for your body that what is effective for one person might not be effective for you. Its important to take different factors such as body mass index and underlying health issues into consideration when trying a new diet.

Should I Do Speed Keto?

Like any diet or lifestyle change, theres going to be an adjustment period. Youre going to feel some side effects from fatigue to dizziness that may make you feel uncomfortable to the point where you want to reach for a piece of bread just for that rush of glucose. The keto diet and intermittent fasting alone are difficult to sustain for those who cannot handle the body changing its source of fuel.

Its important when starting a new diet or lifestyle change that you review your health with your doctor or other healthcare professional first. Consulting with a nutritionist or someone familiar with keto and intermittent fastings effect on the body may also be a good idea.

However, speed keto does look to be promising and if its something that works for you, then youll be well on your way to a healthier and happier life!

See more here:
Speed Keto Is The Effective Weight-Loss Regimen We've Been Waiting For - California Herald

Created for Greatist by the experts at Healthline. Read more

Pungent and peppery, arugula (aka rocket) is a bold, flavor-packed alternative to leafy greens like spinach, romaine lettuce, or kale. But what does it have going for it, nutritionally?

Turns out, quite a bit. The leafy green is a good source of several vitamins and minerals and packs antioxidants that deliver proven health benefits. Plus, its ultra low in calories while still filling you up.

Want to find out more? Youve come to the right place. Heres pretty much everything you ever wanted to know about arugula, how it actually stacks up against other leafy greens, and how to know if youre one of the few people who might need to avoid it.

You know leafy veggies are all pretty much good for you, since theyre low in calories and carbs and rich in vitamins, minerals, and antioxidants. But what does this spicy green actually serve up, from a numbers perspective?

Two cups of raw arugula about what youd use to form the base of a meal-sized salad delivers:

Now that weve looked at the nutritional stats, lets chat about what it all means. Arugula delivers some big health benefits thatll definitely have you wanting to get your fill.

Arugula is a super low energy density: At 90 percent water, it takes up lots of space in your belly for very, very few calories. Adding it to your meal means itll take fewer calories to fill you up and leave you feeling satisfied, which are two musts for successful long-term weight loss.

The leafy veg is loaded with naturally occurring nitrites, compounds that are known to lower blood pressure and enhance physical performance by reducing the amount of oxygen you need to take in while youre active.

In other words? Having an arugula salad for lunch might enable you to push yourself longer or harder during a late-afternoon workout.

In addition to being rich in BP-lowering nitrites, arugula is a primo source of potassium 2 cups pack the same as what youd get in 3 1/2 medium bananas. The mineral relaxes blood vessels while causing the body to pee out more sodium, which together can help keep blood pressure in check.

All that blue light your eyes are exposed to from staring nonstop at your laptop and phone? It can add up to serious damage over the years, upping the risk for eye diseases like macular degeneration.

Heres how arugula helps: Its rich in lutein and zeaxanthin, two antioxidants that are known for their ability to protect the health of your eyes and slow the progression of blue light-induced damage.

Arugulas pretty low in calcium, BUT its packed with vitamin K, which the body needs to build and maintain dense, sturdy bones.

Missing out on the vitamin can increase the risk for fractures, especially later in life, but regularly eating arugula will help you get your fill: 2 cups of the green has half a days worth of vitamin K.

It might come as no surprise to hear that folks who eat more fruits and vegetables tend to be healthier overall and have a lower risk of dying from any cause.

In particular, the antioxidants and B vitamins in leafy greens like arugula are thought to help protect against DNA damage that can lead to cancer: Studies show that eating just two to three servings of leafy greens per week could reduce the risk for stomach, breast, and skin cancer.

Arugula is clearly a healthy food. Still, where does it fall on the spectrum of leafy greens when you stack it next to other options like kale, spinach, or lettuce?

In general, dark leafy greens like arugula tend to pack more nutrients than very pale ones. That makes arugula a more nutrient-rich choice than, say, romaine or iceberg lettuce. Still, its not quite as nutrient-packed as greens like kale, chard, collard greens, spinach, or watercress.

On the other hand? As this article hopefully makes pretty clear, arugula is still a nutritious food with loads of health benefits, so its worth eating on the reg.

But if you arent a huge fan or its not available, you can totally reap similar or even bigger benefits by swapping it out for other leafy greens. Watercress is another hearty, peppery option, while baby spinach is a milder alternative.

The vast majority of humans can enjoy arugula in moderation, no problem. But it is possible to be allergic to arugula (especially raw arugula), and you might be more prone if you have a history of grass or pollen allergies.

Problem is, most people who have an arugula allergy dont know it until they take a bite and start to have symptoms like swelling in the mouth, a feeling of choking in the throat, or even trouble breathing.

Should you be worried? Thankfully, arugula allergies are pretty rare, so its unlikely that your salad will trigger a reaction. But if you notice any unusual symptoms shortly after eating arugula, you should definitely seek medical attention ASAP.

You should also be mindful of your arugula intake (or intake of other dark green veggies) if you take a blood thinning med like warfarin, since the high vitamin K content can affect the way your blood clots and make your meds less effective.

People on blood thinners dont have to steer clear of arugula altogether, just make sure to not to go crazy. Two cups of arugula serves up 44 micrograms of vitamin K, which is around half the amount of vitamin K that those taking blood thinners should have in a day.

Aim to keep your intake of leafy greens consistent from week to week.

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Arugula Nutrition Info, Health Benefits, Substitutions, and More - Greatist

Some people who follow a keto diet may experience diarrhea and other gastrointestinal (GI) problems as side effects.

In some cases, diarrhea or GI issues may be short term while the persons body adjusts to the new diet. However, these problems can sometimes be more long term and even last the duration of the keto diet.

In this article, we explain what a keto diet is, why it can cause GI problems, other possible symptoms, how to relieve symptoms, and when to see a doctor.

A ketogenic diet, or keto diet, is a diet that is high in fat, moderate in protein, and very low in carbohydrate.

Typically, the body uses carbohydrates as an energy source. When there are insufficient carbohydrates in the body, it enters a state called ketosis. During ketosis, the body breaks down stored fat to create molecules called ketones, which it uses as fuel instead of carbohydrates.

Research examining the keto diet has found that it can successfully help people lose weight by improving fat oxidation. Fat oxidation is a process in which the body breaks down fatty acids.

Additional evidence from human studies suggests that the keto diet may have beneficial effects on blood sugar levels and insulin resistance, among other markers of health. However, more long-term research is necessary to understand exactly how the keto diet affects overall health.

Despite the evidence to support the benefits of a keto diet, other research suggests that eating this way can have some adverse effects. These may include:

As with any extreme dietary changes, starting on the keto diet can have an effect on a persons stomach and intestines, causing GI problems.

Some people may continue to have GI problems throughout the keto diet. A person on a keto diet must consume a lot of fat and little carbohydrate to reach and maintain ketosis. Some people may find that their body struggles to adjust to the high fat content of this diet.

There are a few other reasons why people on a keto diet may experience GI problems. These include:

Gut microbiota refers to microorganisms in the GI tract. These mainly consist of bacteria that are important to health in many ways, including helping the body absorb nutrients.

A 2019 study found that diets high in fat might cause inflammation of the digestive tract, a decrease in healthful fatty acids, and unfavorable changes in the gut microbiome.

However, other studies have shown that a keto diet may have positive effects on gut bacteria. More high quality research is necessary to determine the effects of the keto diet on gut health.

To break down fat, the liver needs to produce bile. A diet high in fat requires the liver to release extra bile. As bile is a natural laxative, an excessive amount may push waste through the digestive tract quicker than usual, leading to diarrhea.

The high fat and low carb content of the keto diet may also lead to other gastrointestinal symptoms, such as nausea and bloating.

During a keto diet, people may consume more artificial sweeteners and sugar alcohols than usual if they try to find low carb alternatives to items that they previously consumed. For example, they may wish to replace the sugar in tea and coffee.

Research has found that excessive consumption of certain artificial sweeteners can cause a laxative effect, leading to diarrhea.

Diarrhea may not be the only symptom that manifests when a person begins a keto diet. People may also experience the following symptoms:

If someone on the keto diet is experiencing GI problems, they can try to relieve the symptoms by:

Before making any significant lifestyle or dietary changes, it is always worth consulting with a healthcare professional.

Anyone who is experiencing diarrhea that is severe or lasts longer than a week should consult their doctor.

Similarly, if constipation is long lasting or extremely painful, it is best to seek medical attention.

For most people, following an extreme diet such as the keto diet is not necessary for weight loss or to improve health.

People interested in trying a low carb diet may wish to consider working with a qualified dietitian to see what dietary changes would work best for their lifestyle. Less restrictive dietary patterns can often produce similar benefits without the risk of uncomfortable side effects.

A keto diet is a diet that largely consists of foods that are high in fat and low in carbs. During a keto diet, the body goes into a state of ketosis in which it uses fat instead of carbohydrates for energy.

Research has shown that a keto diet may aid weight loss. However, as the diet can lead to changes in the digestive tract, it can also cause adverse GI effects, such as diarrhea and constipation.

To relieve diarrhea and constipation that is due to the keto diet, people should consider taking steps such as eating more fiber, taking probiotic supplements, and easing into the diet.

If the symptoms of GI upset are severe, long lasting, or painful, it is best to seek medical attention.

See original here:
Keto diet diarrhea: Causes and treatments - Medical News Today

She recently vowed to make 2020 her year of health.

And it seems all that hard work in the gym is paying off for Australian actress and comedianRebel Wilson.

Dietitian and exercise physiologist Kate Save told Daily Mail Australia that she believes Rebel has lost up to 18kg (40lbs or 2.8 stone).

Save, who is the director of Peninsula Physical Health and Nutrition and CEO of Be Fit Food, arrived at the estimation by studying before-and-after photos of Rebel.

My team aligned at 16 to 18kg given that her height is quite short [5ft 2in], she told Daily Mail Australia.

The man behind Karl Stefanovics weight loss, Dr. Nick Fuller, told Daily Mail Australia this week that Rebel will have to focus on keeping off the weight once she loses it.

Weight loss is not the challenging thing, preventing weight regain is, Dr. Fuller said.

This is the challenge that Rebel will now face following her weight loss. Research shows that fewer than five per cent succeed on their weight loss journey long-term and this is due to strong biological forces that come into play when we lose weight.

He said that the human body fights weight loss and that the metabolism slows down.

Our body fights the weight loss to ensure we return to our set point (our starting weight). Our metabolism decreases so we burn less energy at rest and our appetite hormones change in function telling us to eat more; consequently we end up back where we started.

The Interval Weight Loss program is designed to prevent the body fighting itself so a person can not only lose weight but keep it off.

Rebel, who hopes to slim down to 75kg, updated fans on her health and fitness journey during an interview on Sunrise on Monday.

Theres been a lot of working out, which was hard with the coronavirus restrictions, the 40-year-old Pitch Perfect star said.

Rebel added that she was happy gyms were finally reopening in Australia because she was ready to step up her training and pump iron.

I had to go out to the park and lie on the dirt doing my sit-ups, she laughed. Its a bit brutal, and its getting cold in the mornings.

Last month, the Hollywood star vowed to slim down to 75kg (165lbs or 11.8 stone).

Even if you have to crawl towards your goals, keep going it would be worth it, Rebel wrote on Instagram.

Try and give a little bit of effort each day. I know some days are frustrating as hell, you feel like giving up, you get annoyed at the lack of progress [but] good things are coming your way.

Rebels personal trainer, Jono Castano Acero,recently shared the stars workout routine with E! Australia.

During a typical week, she does a combination of HIIT workouts, mobility, weights and resistance, and has just one day per week of rest.

Rebel and I are just focusing on enjoying training and getting the body moving, he said, adding that she was pleasure to work with because of her sense of humour.

In March, Jono told Daily Mail Australia his top tips to help people lose weight.

The Sydney-based gym buff said that people should be working out for at least 45 minutes a day to shed the kilos.

And while calorie intake is important, dieters dont have to sacrifice cheat days.

At a minimum, I preach to always get in 45 minutes daily. Whether that be a workout, a walk or something else thats physical that you enjoy doing, Jono said.

Jono, 28, believes that high-intensity interval training (HIIT) is the best form of exercise for weight loss.

What I do for most of my clients looking to shed some pounds is incorporating a mix of different exercises into their session. Short bursts of intense cardio combined with resistance training and weights is my special formula, he said.

It fires up the heart rate and calorie burn as well as builds lean muscle so your body continues to burn calories at a high rate throughout the day.

Diet is just as important as exercise, and Jono recommends eating at a calorie deficit if you want to lose weight.

Think about it, if you train one hour a day, its very important what you do in the other 23 hours, he said.

If youre looking to shed some pounds, its important to eat at a calorie deficit meaning your total daily calorie expenditure needs to be higher than your calorie intake through what you eat.

But cheat days are still okay, so long as you burn off the junk food with exercise.

Find what works for you and stick to it, he said.

Try not to cheat during the suggested time until you feel confident enough to have a treat and know that you will get right back on it after.

Read more:
Rebel Wilson's incredible weight loss is revealed after the star vowed to slim down to 75kg - Brinkwire

Today show host Karl Stefanovic was spotted on Saturday making a food run to a takeaway chicken store in his pyjamas and ugg boots.

The 45-year-old popped out of his rented $7.3million property on Sydneys Lower North Shore to grab a meal from the popular eatery, Chargrill Charlies.

It comes after the TV host vowed on air that he would lose 10kg over the next ten weeks.

Karl popped out for the quick trip to Chargrill Charlies on his own, leaving wife Jasmine Yarbrough at home with their two-month-old daughter, Harper May.

The 60 Minutes star looked comfortable in a casual ensemble which included a loose-fitting black T-shirt and navy and blue striped trousers.

Finishing off his look, Karl kept cosy in a pair of personalised grey ugg boots which were adorned with a silver K and S initial on alternate feet.

After the father-of-four placed his large order, Karl waited out the front of the takeaway store before leaving with two large bags stuffed full of food.

Its unsure exactly what Karl ordered, but the store is known for its chicken, burgers and salads.

Meanwhile, Karls cheeky trip to pick up the takeaway comes after he vowed on-air to lose 10kg.

Last month, while interviewing obesity expert Dr. Nick Fuller, Karl announced: Ill put you to the test. I need to lose ten kilos.

He then kick-started his ten-week weight loss challenge by doing his first weigh-in live on the Today show.

Karl hopped on the scales in front of co-host Allison Langdon and obesity expert Dr. Fuller and revealed that he weighed 105kg.

Obviously, Ive got a lot of clothes on and Ive got microphone packs, Karl insisted.

Karl admitted he was a little embarrassed about having his weight revealed on national television.

After the weigh-in, Dr. Fuller said that over the next ten weeks he wanted Karl to focus on long-term weight loss and healthy eating habits.

Over the next ten weeks what were going to be doing is educating the viewers on how to retrain the brain and prevent that emotional comfort eating, reaching for the treats, the processed foods, Dr. Fuller said.

He added that breakfast should be Karls biggest meal of the day and using chopsticks to eat dinner helps with portion control.

Speaking to Daily Mail Australia on Wednesday, Dr. Fuller explained that weight loss should be sustainable, and that wholegrain carbs and even the odd cheat meal are allowed.

The author and research leader said that Karl is learning to retrain his brain to eat healthier foods, including the likes of fruits, nuts, seeds, avocado on wholegrain toast.

Interval Weight Loss is not a quick fix. A person loses weight in small steps to prevent weight regain,Dr. Fuller explained.

Dr. Fuller said a typical day means eating a bigger breakfast, a bigger lunch, and a small dinner.

A sample diet, similar to the type Karl follows, includes an omelette on wholegrain bread for breakfast, followed up with some fruit and yoghurt.

For lunch, people should opt for a toasted sandwich made from wholegrain bread with a source of protein, including tuna or chicken and avocado, packed with salad. Salad is another option, with quinoa.

For dinner, a protein like fish, chicken, meat or beans should be consumed with wholegrain carbs like brown rice or quinoa, and unlimited salad or vegetables.

As long as its balanced with a carb, protein, and healthy fat, to tick off for every meal, Dr. Fuller said.

Cheat meals in the early stages of weight loss are encouraged once a week, so that youre not cutting them out.

Excerpt from:
Karl Stefanovic pops out in his pyjamas and ugg boots to pick up some takeaway chicken - Brinkwire

The keto diet is a high-fat, low-carb eating plan. On the keto diet, you're usually eating around 80% fewer carbs than what national guidelines typically advise.

Research shows that the diet's approach to limiting carbs may help people with type 2 diabetes manage their condition. Here's a closer look at how the keto diet works and what people with type 2 diabetes should know before giving it a try.

Type 2 diabetes means that the body doesn't respond to insulin like it should. The hormone insulin helps your body utilize blood sugar, or glucose, for energy. For patients with insulin resistance or type 2 diabetes, insulin is still produced but it may be in insufficient amounts or the body doesn't use insulin properly. This causes blood sugar levels to increase. If not treated, chronically high blood sugar levels can lead to heart disease, kidney damage, nerve damage, eye damage, sleep apnea, and more.

To keep diabetes under control, you want to keep your blood sugar levels as close to normal as possible, says Osama Hamdy, MD, an associate professor at Harvard Medical School and senior staff physician at the Joslin Diabetes Center in Boston.

"Glucose in blood comes predominantly from carbohydrates, so eating more carbohydrates increases blood glucose and reducing carbohydrates reduces blood glucose."

That's why the carb-cutting keto diet might be helpful for people with type 2 diabetes.

As far as research goes, Hamdy says that there haven't been long-term studies on whether the keto diet can actually prevent type 2 diabetes. But there is some research on the diet's effect on those who already have the condition. Although many of the studies have been done on small groups of participants, the results seem promising.

For example, in a small study published in Nutrition & Metabolism in 2005, overweight adults (mostly men) with type 2 diabetes followed a keto diet, where they aimed to keep carbs at or below 20 grams per day for four months. At the end of the study, participants were able to reduce or completely stop taking their diabetes medications. Moreover, they also experienced a 16% reduction in their A1c levels, which is the average amount of glucose in the blood in the last 3-months.

"Reduction in A1C indicates improvement in diabetes control, which in turn reduces the chances of diabetes complications on eyes, kidneys, nerves and the cardiovascular system," says Handy

Another study, published in Nutrition & Metabolism in 2008, looked at how overweight adults with type 2 diabetes fared following a keto diet versus a low-cal-low-glycemic diet for 6 months. (Low-glycemic refers to foods with a low glycemic index that are less likely to spike blood sugar levels.) The study found that while both groups did well, results for the keto group were better in certain areas, including the reduction of A1C levels. Plus: 95% of those on a keto diet were able to cut or lower their medication use, compared to 62% in the low-calorie-low glycemic group.

A study published in Nutrition & Diabetes in 2017, found that after a year, overweight adults with prediabetes or type 2 diabetes who adhered to a keto diet saw a reduction in their A1C levels and also reduced medication more than those who ate a moderate carb and low-calorie/low-fat diet. Plus, the keto dieters had an average weight loss of 8.3% compared with 3.8% in the low-calorie group. Weight loss can also help keep blood sugar levels in check.

Generally, if you're following the keto diet, you're eating less than 50 grams of carbs per day. Some versions of the diet call for an even smaller amount around 20 or 30 grams of carbs per day, says Hamdy. For comparison, the Dietary Guidelines for Americans puts the recommended daily carb intake at somewhere between 225 and 325 grams per day.

The Academy of Nutrition and Dietetics describes how the diet works like this: With carbs pretty much out of the picture, the body needs another way to fuel itself. So, it uses fat, which is broken down into ketones and these ketones become the body's primary energy source. Once that happens, your body enters ketosis. "Ketosis indicates that the body switched its fuel source to stored fat," says Hamdy.

The good news for diabetes? Since blood glucose levels are lower when carb intake is less and ketones don't increase blood glucose levels, diabetes is better kept in control, says Hamdy.

The fact that ketones don't increase blood glucose levels, combined with eating a low-carb diet that also helps keep glucose levels lower, could help explain why research points to the positive effect of the keto diet on type 2 diabetes.

But if you do have type 2 diabetes, your doctor should be monitoring you while you're on the keto diet. That's in part because ketone levels that are too high can be dangerous changing the degree of blood acidity, and possibly leading to conditions like cardiac arrhythmia, says Hamdy.

Hamdy says the keto diet isn't harmful for the majority of type 2 diabetes patients. However he also says that "replacing carbohydrates in the diet with any type of fat, like meat or bacon, can result in a significant increase in bad cholesterol." That's why substituting the carbs you're cutting from your diet with healthier proteins and fats, like olive oil, avocados, and nuts, is better than gorging on bacon, steak, and barbecue.

The keto diet also comes with a series of side effects sometimes referred to as the keto flu like headache, constipation, and bad breath. Other risks include eventually developing conditions like kidney stones and vitamin deficiencies, according to the Academy of Nutrition and Dietetics. The academy also advises against the diet for people with certain conditions, like eating disorders or those with pancreatic disease, because of the detrimental effect on the pancreas from the high intake of fat.

For his part, Hamdy recommends a modified version of the keto diet for overweight or obese type 2 diabetes patients one where carb intake is specific to the individual, unhealthy fats like saturated fat in red meat is limited, and protein intake, particularly plant-based protein like beans, is higher.

"What most people don't know is that with the keto diet, you are not only losing fat but also losing muscle mass, which is dangerous. The capacity to regain muscle mass again is limited," Hamdy says. "So, replacing carbohydrates with protein instead of fat is a better idea, especially in conjunction with strength training."

In his clinic, Hamdy says that type 2 diabetes patients have had success with weight loss and diabetes control by cutting carbs to 40% of their diet, stick with low-glycemic index carbohydrates, and increased protein.

"For example, Joslin's Why WAIT program, which implements this structured nutrition plan along with exercise and behavioral changes, helped participating patients with diabetes to maintain a 6.9% weight loss for 10 years. They also cut their medications significantly, and many had partial or complete remission from type 2 diabetes," he says.

If you're suffering from prediabetes or type 2 diabetes, the keto diet may be worth considering. Consult with a doctor before trying any type of extreme diet.

View original post here:
Why the ketogenic diet can help with diabetes and how to tell if it's right for you - Insider - INSIDER

Jun 20, 2020

Overconditioned, obese, fat all these terms can be used to describe an overweight horse. Equine obesity is a term that we use to describe a horse that has gotten to the point where theres so much fat accretion on their body that its going to cause health problems, said Dr. Amy Burk, Associate Professor and Coordinator for the Equine Studies Program in the Animal and Avian Sciences Department at the University of Maryland. This is a topic that I think is an important one to talk about because a lot of horse owners and horse farm managers are dealing with this quite a bit on their farms.

On average, 30 to 51 percent of the equine population in the United States and abroad can be classified as obese. Whats scary about that is there are all these health implications for horses, but also that number is somewhat mimicking what we see in the human population, Burk said. Its definitely a welfare concern that we need to address quickly.

In her virtual presentation on the topic of equine obesity, Burk aimed to teach viewers how to identify overconditioning in the horse, help them understand the implications of obesity for the horse, and learn about a wide range of different strategies for controlling body weight. All farms are different, all horses are different, the way we manage them is different, and I think that one strategy is not going to work for every horse.

Identifying Overconditioning in the Horse

The Henneke Body Conditioning Scale, formulated by Dr. Don Henneke in the 1980s, can be used to assess where fat is accruing on the horses body. Were not assessing how much muscle they have, we want to assess how much fat [they have] because if they have too much fat it means were overfeeding them theres too much energy there and the horses are storing that energy as fat, Burk said.

Horses accrue fat on their bodies on their neck, on either side of the withers, behind the shoulder, over the ribs, at the loin, and on either side of the top of the tail. Dr. Henneke found that if you focus on those areas and assign a score, youre more likely to assess the fat level of the horse, said Burk. Hennekes scale extends from one to nine, with one representing a poor body condition and nine representing an extremely fat body condition.

The ideal body condition for most horses is somewhere between four and six, explained Burk. Four is moderately thin . . . six is [moderately] fleshy, but what we dont want to do is get in the seven, eight, and nine categories because thats when we know our horses are at a higher risk for metabolic problems including laminitis.

Typically, one is meant to assess body condition by feeling the fat on the horses body, but for the purposes of her presentation, Burk described how different body condition scores present visually. For a body condition score of four, for example, Burk said, The ridge of the spine and outline of the ribs visible . . . the tail head may or may not be visible depending on the breed . . . withers are prominent and theres a depression on either side of the withers, not a lot of fat on the shoulder, and the neck doesnt appear overly thin you dont see any fat accruing on the neck on a four. Thats typically the body condition score youre going to see on an equine athlete they dont need to be carrying around 50 to 100 pounds of extra weight.

Most horses should be maintained at a body condition score of five, Burk continued. A body condition score of five should present with spine and ribs that cannot be seen, although the ribs can be felt, there may be a bit of fat accruing at the tail head and behind the shoulder, the hollows on either side of the withers will be filled in, and the neck will have a bit of fat without showing a buildup. Overall, Burk said the horse should have a smooth appearance.

For a body condition score of six, fat deposits will have started to appear along the neck, withers, and behind the shoulder, the area over the ribs will feel spongy to the touch, there will be fat around the top of the tail head, and there may be a slight crease along the horses spine where fat has built up on either side.

This is where we dont want any of our horses to be, Burk said of the body condition score of seven. A seven will show a definite crease along the spine, filling in of fat along the top of the neck, on either side of the withers, and behind the shoulder, and the tail head will begin to disappear between the fat deposits on either side of the tail. Horses with a body condition score of eight or nine will show increasingly large fat deposits along their topline and sides.

Burk suggests keeping a monthly log of your horses body condition score so as to monitor any fluctuations caused by the season or by the horses workload and make changes to their diet accordingly. As accurately assessing body condition score can be a tough skill to develop, performing monthly evaluations will give you an opportunity to practice.

Implications of Overweight Horses

From overfeeding of pasture, hay, and grain to lack of exercise and genetic predisposition, Burk asserts that there are several ways that horses can become overweight, despite their owners best intentions. The reason its such a problem is because of the negative effect obesity has on our horses health and performance.

While obvious weight-related health risks like laminitis and equine metabolic syndrome are of concern for overweight horses, other issues like heat stress, poor athletic performance, degenerative joint disorders, and developmental orthopedic disease are other possible negative outcomes due to obesity. Additionally, overweight horses are associated with increased expenses for horse owners - $434 on average, according to a 2018 study performed by Burk and one of her graduate students, Aubrey Jaqueth.

Establishing a Weight Loss Plan

If you have an overweight horse in your barn, the first step towards helping them lose weight is to put together a plan with the help of your veterinarian that takes into account your horses specific circumstances and determines the body weight and body condition score that is right for your horse.

On average, one body condition score equates to about 45 pounds and can take anywhere from one to two months to lose. So, if your horse is a body condition score of seven and you are targeting a body condition score of five, your horse will be looking to lose approximately 90 pounds over the course of two to four months.

Evaluating your horses current diet and housing situation gives you a place to start when you look at making changes to your horses routine. How much time does your horse spend on pasture and what is the quality of his pasture? What quantities of hay and grain is your horse currently consuming? And, how much exercise is your horse currently getting, either under saddle or in turnout?

Weight Control Strategies

Since there is no one-size-fits-all solution for equine weight loss, Burk offered up a long list of different strategies horse owners can try until they find one that works for their unique situation. The three main approaches that we take are reducing calories in the diet (theres lots of different ways to do that), increasing exercise (easier said than done), and administering medications and supplements.

The biggest thing we need to do is reduce calories in the diet, and the main ways were going to reduce calories in the diet is to take out the carbohydrates and the fats, Burk explained. In the horse industry, were very focused on what we call NSC, or nonstructural carbohydrates. Forage has both fibrous carbohydrates and nonstructural carbohydrates, or the sugars and starches, and those are the ones that were mainly concerned with.

The average horse eats 2 to 2.5 percent of their body weight in pounds of feed each day, and some ponies will eat up to 5 percent of their body weight a day. If you have a 1,100 pound horse, thats about 20 pounds of forage and maybe a couple of pounds of concentrate, extrapolated Burk.

To help an overweight horse lose weight, this percentage needs to be decreased to approximately 1.5 percent of their body weight, but it needs to be done slowly. You dont want to do it too fast because that can be very harmful to your horse, Burk said. You can go as low as 1.3 percent but really you dont want to go any lower than that. Reducing feed has its own risks, including colic and gastric ulcers, so it needs to be done carefully and gradually.

When removing portions of a horses diet, Burk said the first thing to go should always be concentrate, as that tends to be the most calorically dense part of a horses diet. Those are for exercising horses, young growing horses, or mares in late pregnancy or early lactation they need more energy in their diets, Burk said. Focus on forage . . . the concentrate may only be 1 to 20 percent of the horses diet and its really the forage that we need to think about first. A ration balancer can be a good option for continuing to provide vitamins, minerals, and proteins found in concentrate without such a high caloric density.

Limiting the horses access to rich pasture grass can be another effective way to reduce caloric intake. By placing your horse on a dry lot, you can more carefully control how much they are eating. However, this solution isnt without its drawbacks. Theyre stuck in this small lot, theyre not moving like they would be out on pasture. It is an increased cost . . . a lot of times horses start chewing wood fence boards because theyre bored. These areas are highly erodible because of the dirt . . . and its tough for weed control. It can be better, instead, to alternate time with a dry lot or a stall and a pasture to simply reduce their access.

Grazing muzzles are growing in popularity because it allows your horse to go out and be a foraging horse theyre walking, theyre eating, theyre interacting with their pasture mates and theyve been shown to be extremely effective in limiting the diet, Burk said. They can reduce forage intake by 30 to 80 percent in horses and ponies. There are considerations that go along with using a grazing muzzle, such as how long to leave it on, making sure it doesnt rub, the possibility of needing to replace it frequently due to wear, and the effect it can have on herd dynamics.

Another strategy you can try is feeding lower-quality hay, Burk suggested. Mature hays tend to have lower energy, but they can also be lower in vitamins, minerals, and proteins, so if you choose this route you might select a forage balancer or vitamin-mineral supplement to make sure your horse is still receiving adequate nutrition. If you are interested in learning more about evaluating the quality of your hay, check out this presentation from Dr. Burk.

Similarly, feeding hay that is low in NCS like timothy, orchard grass, bermudagrass, or teff grass is another way to reduce caloric intake. However, the only way to be sure about the composition of the hay you are feeding is to have it tested by a lab. One way to get around that, Burk said, is to soak your hay to reduce the water-soluble carbohydrates like glucose, sucrose, and fructose. The sugars and starches will become soluble in water so youre kind of leeching them out of the diet.

Slow feeders or nibble nets are an option that helps mimic the horses traditional grazing style of eating. Take them back to their roots when they were eating small forage meals over the course of the day, Burk said. Weve domesticated the horse and now we just bring them these large meals why not make them work for it?

In addition to decreasing caloric intake, increasing voluntary exercise is an important part of a horses weight control program. Put them in a large pasture if you can more than two acres, Burk suggested. Separate their feed and water so they have to work to get to their feed and then they have to walk to their water and vice versa. You can also add a pasture buddy to encourage play. Increasing involuntary exercise either with riding under saddle, lunging, hot walker, or even swimming is also helpful.

Theres really no good research or evidence that shows that medications or supplements reduce the adiposity of horses, Burk cautioned. Levothyroxine sodium has been demonstrated to induce weight loss and increase insulin sensitivity in healthy horses, but no study has been done on its effectiveness for overweight horses.

Obesity in horses is a very serious health and welfare problem that we really need to address, Burk concluded. There are a lot of negative impacts of obesity on horses including laminitis, reduced performance, and an increased cost to the horse owner. We can reduce weight loss, but we have to change the diet and we have to increase exercise . . . What we really should be focusing on is preventing this from happening instead of treating it when it does happen.

Want more? Check out Dr. Burks full presentation here. Thank you to the University of Maryland Horse Extension program for making this presentation available.

Dr. Amy Burk is an Associate Professor and Coordinator for the Equine Studies Program in the Animal and Avian Sciences Department at the University of Maryland. She teaches courses in equine science and management, oversees the equine breeding program, and advises equine studies undergraduates as well as students in the Maryland Equestrian Club and Eventing Team. Shes given over 100 invited talks on equine nutrition, pasture management, and equine health at the local, regional, and national level. Dr. Burk has received national awards for her work in educating the horse owning public, including Educator of the Year from the Equine Science Society. Dr. Burk is the current Chairman of the Board of the National Association of Equine Affiliated Academics, and is a board member of the Equine Science Society and Maryland Horse Industry. She completed her graduate work in equine nutrition as a Pratt Fellow at Virginia Tech, having earned an MS in 1998 and a PhD in 2001.

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Trimming the Fat: Weight Loss Strategies for the Overweight Horse - United States Eventing Association

Most people dont think about the pH of their blood very often. But you might if youre following the alkaline diet. This way of eating is based on a theory that food has a direct impact on the acidity or alkalinity of our blood. So-called acid-producing foods like meat, eggs and dairy are the villains to be avoided on the alkaline diet. Thats because these foods are thought to create an acidic environment in our bodies, allowing conditions like cancer, osteoporosis and obesity to take root.

The alkaline diet has science-y rules sprinkled in that make it seem legitimate. But a deeper dive into some of the diets dogma can leave a person pretty confused. Many of the tenets of this diet plan skirt around some basic facts about human physiology. For instance, the food we eat has virtually no impact on our bodys pH which is tightly regulated by our lungs and kidneys. The purported health benefits of the alkaline diet have been studied by scientists, and theres little evidence to actually support this way of eating.

Yet the idea that we can blame our health problems on acidic foods persists and its a selling point used to peddle products like alkaline water to unknowing consumers, according to Tanis Fenton. As a registered dietitian and epidemiologist at the Cumming School of Medicine at the University of Calgary, Fenton has analyzed studies that delve into the health claims of alkaline diets.

Diet culture is very heavily promoted in Western culture, and certainly in North America the idea that we could take definitive action to prevent or cure certain scary diseases, such as cancer, is very appealing, Fenton says. We need to be better at promoting activities that we do know prevent cancer, [such as] healthy diets with adequate fiber, active living and exercise, and limiting tobacco, alcohol and UV exposure.

Fenton explained the alkaline diet is based on a 100-year-old scientific theory called the acid-ash hypothesis, originally associated with osteoporosis research. The basic idea behind it is that the foods we eat leave behind a chemical residue or ash in our bodies thats either alkaline, neutral or acidic. Put simply, the theory states that a buildup of alkaline ash makes your blood more alkaline and has a protective effect. Acidic ash has a harmful effect, whereas neutral ash has no effect.

Using the example of osteoporosis, it was thought that acidic byproducts forced our body to leach alkaline minerals like calcium from our bones to correct this imbalance. But modern studies havent turned up convincing evidence that shows the acid-ash hypothesis plays a role in causing osteoporosis or any other health problem, for that matter.

Theres a kernel of truth to the acid-ash hypothesis but the alkaline diets interpretation is overly simplified. Different foods have acidic and alkaline properties. But for those of us with properly functioning organs and systems that are capable of regulating body pH, theres no need to worry about sending your body into acidosis or developing cancer because you like snacking on cheese.

(Credit: Milenova Elena/Shutterstock)

Yet staunch supporters of the alkaline diet are convinced its nothing short of miraculous and can remedy conditions like back pain or heart disease. Perhaps most troubling, though, are the claims around the prevention and treatment of cancer which are unproven, Fenton says.

Frequently cited are lab studies that have found cancer cells are weaker in alkaline environments. But whats often overlooked is that the research has studied cell behavior in petri dishes and doesnt take into account the complex way that cancer behaves in the human body.

We need to combat the trend of fake news, especially when it comes to health information, Fenton says. Some false claims about the alkaline diet, or products such as alkaline water, include claims around preventing or even treating cancer, which is very dangerous. Belief that this could prevent or treat cancer could cause people to avoid or delay evidence-based care, which we know is associated with worse outcomes.

Perhaps the only effect that might come from the alkaline diet is weight loss, but the reason isnt because of pH. The alkaline diet is restrictive and eliminates entire food groups, which often translates to caloric reduction, along with nutrient deficiencies not a great combination for long-term weight management or disease prevention.

Alkaline foods to embrace and acidic ones to avoid on the diet include:

Acidic: Meat, fish, milk, cheese, eggs, processed foods, some grains, coffee, alcohol and soda.

Alkaline: Most fruits, vegetables, legumes, tofu, as well as some nuts and seeds.

Neutral: Natural sugars, starches and natural fats.

Paradoxically, lemons and other acidic foods with a very low pH range are considered to be alkalizing on the diet. The thinking is that they cause the body to produce alkalizing byproducts after theyre metabolized. But lemon juice is unlikely to do much beyond adding flavor to your beverage or meal.

(Credit: BlueRingMedia/Shutterstock)

Normal pH of blood is between 7.35 to 7.45 a range thats slightly alkaline, or basic, no matter the food we eat. Fortunately, most peoples systems and organs do an excellent job of regulating this, for good reason. Even a slight deviation of blood pH could spell trouble.

If someone has a lung or kidney disease, or they are poisoned, then the body may not be able to maintain the normal blood pH, says Fenton. People who have a blood pH outside of the normal range are very sick and generally need to be hospitalized in an ICU to keep them alive.

The kidneys and lungs are the primary organs that work together to maintain blood pH, Fenton says. Our cells are always metabolizing oxygen and excreting carbon dioxide, which is slightly acidic. Some CO2 leaves our bodies each time our lungs exhale. But some CO2 stays in the blood and gets converted to hydrogen and bicarbonate ions, the two main substances that regulate pH. In chemistry, pH is an abbreviation of the power of hydrogen, and is a measure of how much is present.

Hydrogen is acidic, whereas bicarbonate is alkalizing. The kidneys play a significant role in balancing the bodys pH by getting rid of excess acid in urine and regulating the amount of bicarbonate in the bloodstream. This is why diet changes affect urine pH and not blood.

Fenton says another thing to keep in mind: All food goes to the stomach and mixes with gastric juice thats set at a low pH of around 1 or 2 so, slightly less acidic than battery acid. Then, food reaches the duodenum of the small intestines, where it continues to digest by mixing with pancreatic juice, which contains bicarbonate, an antacid.

(Credit: Timonina/Shutterstock)

In fact, bodily fluids and organs have different pH levels by design and checks and balances in place to keep them that way. In other words: Good luck trying to change your bodys pH through food.

There is no evidence to support the idea that diet can withstand these processes and influence the bodys pH, Fenton adds.

If the alkaline diet has anything going for it, its that it promotes eating fruits and vegetables and reducing processed foods. Countless studies have linked improved health to plant-based diets that typically have lower meat consumption and higher amounts of fruits, vegetables and whole grains.

But these health benefits have nothing to do with blood pH or eliminating so-called unhealthy food groups. Theyre rooted in boring ol moderation.

It is very trendy to promote avoiding certain groups of foods as an easy way to cut total caloric intake or prevent disease, Fenton says. There is no such thing as unhealthy foods, only unhealthy diets.

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The Alkaline Diet: Is There Evidence That It Benefits Our Health? - Discover Magazine

According to the American Diabetes Association, 34.2 million Americans, or 10.5% of the population have diabetes or pre-diabetes, and the rate is steadily growing. Therefore, following a healthy diabetes diet needs to be taken seriously.

Keeping a healthy body weight is essential for everybody, but if you have diabetes, excessive weight can make it more challenging to control your glucose and might increase your chance for developing other severe complications. Losing weight may be tricky for individuals with diabetes, and choosing the wrong diet could compromise their health. But, there are several popular diets that might be beneficial for diabetic patients.

It might seem surprising to find that there is no Diabetic Diet, or an exact eating prescription. However, the American Diabetes Association suggests that some meal plans can be used to control diabetes, including the Mediterranean Diet, the DASH diet, a vegetarian or vegan diet, a low-fat diet, or low-carb diets like Keto, Paleo, and Atkins. While the versatility is great, it also can leave you frustrated and not knowing where to even begin.

So, whatre the best diets for diabetes? Here are 6 healthy diabetes diets, and how they may impact diabetes, weight, and long-term health, based on recent research.

Vegetarian diets rely on plant foods (veggies, fruit, nuts, seeds, beans, soy products, etc.) to meet energy and nutrient requirements. However, some milk, dairy products, eggs, and at times, even fish might be included, based on the type of vegetarian diet followed. A vegan diet is the restricted form of Vegetarian diet, as it implies avoiding all animal products.

While vegetarian diets can be healthy diabetes diet to follow, it might lead to missing out on essential nutrients. Therefore, its much better to acquire some nutrients through supplements that include:

Calcium

Found primarily in dairy products, calcium is a vital nutrient which contributes to the health of teeth and bones. The broccoli and kale can help supply essential calcium, but supplements may be required in a vegetarian diet.

Iodine

Iodine is required for metabolizing food to power, mostly found in fishes. Without consuming these animal products in their diets, vegetarians might have difficulty getting enough of the essential iodine.

B-12

Since just animal products have vitamin B-12, a supplement may be necessary for anyone who is on a strict vegetarian diet.

Zinc

The primary source of zinc is in high protein animal products, so a supplement may be recommended for people on a vegetarian diet plan.

The Mediterranean Diet was patterned after researchers discovered that traditional foods in countries like Italy and Greece could lower the incidence of chronic diseases in those areas.

The eating approach relies on plants foods, whole and minimally processed foods, and healthy fats.

Foods which are to be heavily restricted or prevented are red meat, added sugars, processed foods, and processed grains.

Numerous studies indicate that after being on the Mediterranean diet, A1C levels reduce, fasting glucose levels and insulin sensitivity enhances, weight loss speeds up, and the cardiovascular risk reduces. This diet significantly reduces the probability of developing Type 2 diabetes.

This eating approach does not specify calorie levels or daily portion sizes, so overall moderation of calories and carbohydrate consumption is required.

The DASH diet, designed to treat hypertension and relies on foods which are low in sodium, rich in potassium and fiber such as fruits, vegetables, and whole foods. Serving sizes from every food group are supplied according to individual caloric needs. The focus on plant foods and restricting processing make it like the Mediterranean Diet.

Studies indicate that the DASH Diet is efficient for reducing blood pressure in people with diabetes and might potentially improve blood lipids. No to mention heart disease is the leading cause of death of T2 diabetics.

The Paleo Diet is developed based on the theory of attaining optimum health and protecting our body against diseases. The paleo diet emphasizes the belief that modern agriculture is to blame for developing chronic disease. Paleo dieters eat only what our ancient ancestors would have been able to hunt and gather for their meals.

It implies an intake of organic, grass-fed animal proteins, organic fruits and vegetables, seeds, nuts and fats and oils like olive oil, coconut oil, flaxseed oil, and avocado. These foods are heavily restricted in this diet; beans, grains, dairy products, potatoes, processed foods, processed vegetable oils, added sugars and alcohol.

These are low-carb, high-fat eating plans. Most everything you consume is healthy fats such as nuts, seeds, and avocados. Also saturated fats such as butter and coconut oil. Approximately 20%-30% of your daily diet is protein, either fatty or lean. You are supposed to strictly restrict carbohydrates, even the ones which are usually considered healthy.

Typically your body obtains its energy by fueling from sugar that it receives from carbohydrates. However, after a few days on the Atkins and Keto diet, your body runs out of sugar and begins burning fat, known as ketosis. It generates fatty acid chemicals called ketones, which your body can use for energy.

Studies indicate the Keto diet aids people with T2 diabetes to shed weight and reduce their glucose levels. Also to rely less on medication and drop their A1C after following the keto diet for a year.

If you are insulin resistant; that usually means youve got higher blood glucose levels since your body is not functioning properly to insulin. You can take advantage of this ketosis since your system will need it and also make less insulin.

Fewer studies are taking a look at the keto diet for those who have type1 diabetes. However, one small study discovered that it helped people with type 1 reduced their A1C levels.

Generally, people with type 2 who are overweight seem to get good results from the Keto diet. However, if you have T1D, talk to your doctor first to be sure its the healthy diabetes diet for you.

Previously published on diabetesknow

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Healthy Diabetes Diet Helps Blood Sugar and Weight Management - The Good Men Project

So you are trying to lose some weight and be fit. Everything seems to be going well until you reach a point where it appears you cant shed any more pounds regardless of what you do. You are not alone.

Many people find the last few pounds the hardest to lose. Some people call them the last five pounds. Whats responsible for this difficulty? Find out the reasons in this article to know what you can do better.

People often talk about calories when it comes to weight loss. In nutrition, the calorie is commonly used to describe a unit of energy.

When people are trying to lose weight, they normally have an interest in knowing how many calories theyd be able to cut using different strategies. Food calories, also known as large calories, in this sense are more formally called kilocalories, or kcal. One kcal is equivalent to 1,000 calories.

Read Also: Relationship Between Obesity, Ghrelin and Growth Hormones

Persons looking to shed pounds commonly reduce their daily calorie intake to a certain level to achieve specific weight reduction.

In a piece originally published on the website The Conversation, Peter Rogers of the University of Bristol gives two key reasons people typically hit a plateau when trying to shed pounds. The professor of biological psychology identifies these as reduced calorie or energy expenditure and increased appetite.

The amount of energy your body uses reduces with weight loss. A lighter body needs fewer calories to function efficiently.

Rogers uses a 45-year-old man weighing 90 kg and consuming 3,200 kcal to illustrate this. This man would need about 2,780 kcal to maintain his body after achieving a weight of 75 kg.

However, lower energy expenditure results in the phenomenon of slow metabolism. This can reduce the rate at which you shed pounds.

Read Also: HGH Benefits: What to Expect From Using Human Growth Hormone

Changes in appetite are the other major reason the last few pounds can be so difficult to lose. You may feel a greater urge to eat as you lose weight. This is as a result of the reduction in stored body fat.

As you lose your fat store, leptin reduces, causing your appetite to grow. The level of the hormone typically rises when body fat increases from eating to reduce appetite.

Lower energy expenditure and reduced appetite remain helpful to the body in the long run. Their effects might only seem to have faded in the short term, but they are still present.

Normally, a person feels the urge to eat when the stomach signals the brain that it is empty. This might not be a complete reflection of true emptiness. Your stomach can take more food than you really need at a time.

Rogers cites a study in which subjects consumed 1,580 kcal when instructed to eat until theyre comfortably full. The participants ate double that amount when given the freedom to eat as much as they could handle.

Being full is a factor of different things. Partly, it depends on the content (nutrients) and the bulk of a meal. This explains why it is hard to consume too much of fiber-rich foods, including fruits and vegetables.

Fruits have lower energy density (calorie concentration), compared to foods that cause weight gain. Lower energy foods make you feel full faster.

Read Also:John Hopkins Researchers Have Linked Late Eating to the Development of Diabetes and Obesity

According to Rogers, for instance, pizza contains more than five times the calories in apples 280 kcal vs. 50 kcal per 100 grams. This means you need to consume over 500 grams of the former to feel as full as when you eat apples of 100 grams.

Based on the foregoing, it can be misleading judging what you eat by just the size. It is the calorie content that should matter more when seeking to shed pounds.

In addition to being less filling, high-calorie foods may seem more appetizing and more enjoyable. This is what can make you consume too much of them.

Researchers have found, however, that foods high in calories are not a lot tastier, but only a little so. This means that you wont be sacrificing a lot in terms of enjoyment when you choose to do without them.

You could adapt your taste to low-calorie foods if you keep at them. This will help a lot more than simply trying to eat less.

It is a fact that many people fail in their attempt to cut fat by eating less. If what you are eating is high-calorie, your resolve to eat less will, more likely than not, collapse.

Read Also:Weight-Loss Surgery Can Cause Pregnancy and Birth Complications

The truth is that it can be quite difficult to eat less in the long term. You are more likely not going to be able to overcome the urge to consume more tasty, high-calorie foods. Relapse might also not be helpful to your motivation to stay active. This clearly shows why many people who simply eat less of high-calorie foods reach a plateau at some point.

By their virtue of being more filling, fiber-rich foods can help to dampen the urge to eat frequently. You may find them more helpful when trying to curb your eating to preserve weight while shedding more pounds.

Rogers pointed out that your diet, eating restraint, and activity level ultimately determine what your final weight would be. Physical activity helps to use up energy from your foods. It gets better when you dont get too many calories from your diet to start with.

Read Also:Weight-Loss Surgery Can Cause Pregnancy and Birth Complications

Weight Loss: Why Those Last Few Pounds Are The Hardest to Lose, According to Science (https://theconversation.com/weight-loss-heres-why-those-last-few-pounds-can-be-hardest-to-lose-according-to-science-140150)

Read more:
Reasons Those Last Five Pounds Are So Hard to Lose - Gilmore Health News

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