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Weight loss: A healthy breakfast can support your weight loss process

You might have come across several tips that can help in weight loss. From weight loss-friendly drinks to magic concoctions, multiple ingredients have gained popularity. For effective weight loss, you need to burn more calories than you consume with a healthy diet and lifestyle. Similarly, making a few changes can help you reach your goal effectively. Factors like your sleep schedule, right breakfast choices, levels of physical activity, how you eat meals, time spent in eating and the timings of the meal also play a role. If you are also trying to lose weight, here are some effective weight loss tips you need to follow.

Celeb nutritionist Munmun Ganeriwal took to social media and shared some weight loss tips as part of her Instagram series QuickFivewithMG. Here are some do's and don't for weight loss she mentioned-

Many choose readymade cereal for breakfast due to lack of time. Unlike fresh homemade breakfast, convenient-ready-to-eat meals are often loaded with preservatives and artificial flavouring agents that are harmful to health. These are also often loaded with added sugar that can affect your weight loss process. Instead stick to traditional breakfast options like poha, upma, idli etc.

Weight loss: Prepare fresh breakfast at home for better nutritionPhoto Credit: iStock

The nutritionist explains, "Tea and coffee contain caffeine that triggers the release of cortisol (stress hormone) and puts the body in a stress mode. When you wake up, your body needs time to get back to functioning in full capacity. In such a situation, it is better to eat real food instead of something that can further stress it out."

If you love drinking teas, try herbal teas within 30 minutes of waking up. You can also choose shakes, smoothies or protein shakes for breakfast. Avoid drinking packed juices.

Also read:Weight Loss: Dietician Reveals 3 Truths That Will Help You In The Long Run

It is often advised to exercise for at least 30 minutes a day. "Current research findings of ACSM (American College of Sports Medicine) indicate that moving more during the day, in addition to getting 150 mins/week of exercise is necessary to reduce one's risk of diseases and to lose weight," Ganeriwal mentions in her post. Not moving enough also puts you at a high risk of weight gain and several health conditions.

You can start your day with exercising. Also, take small breaks and move around for 2-3 minutes. Stretching can also help you keep back, shoulder and neck pain at bay.

Also read:Here Are The Reasons Why You Should Eat White Rice Guilt-Free

Weight loss tips: Exercise regularly to burn more caloriesPhoto Credit: iStock

When you are paying attention to your meal while eating, it will give you the satiety signals at the right time and you will know exactly when to stop eating. People are usually busy using mobile phone while eating and end up consuming more calories than required.

Also read:Weight Loss: Is Eating Roti Better Than Eating Rice For Losing Weight?

When you are exposed to light-emitting gadgets, your body goes becomes alert and delays sleep. Using gadgets before bed can make you take longer to fall asleep. Lack of sleep also makes you consume more calories and increase stress. You will also wake up tired with low energy levels.

Follow these effective tips and hope you reach your weight loss goals soon!

(Munmun Ganeriwal is a Nutritionist, Fitness Expert and Yoga Teacher at Mumbai)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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If you are worried about your thyroid, think it may be causing you to gain weight or have noticed your thyroid numbers changing as you lose weight, read on.

In addition to weight gain and stalled weight loss, low thyroid hormone levels, known as hypothyroidism, can cause you to suffer from feelings of cold, constipation, brain fog (memory or concentration issues), fatigue and lack of motivation among other things. You may also notice excessive sleep, feelings of or actual clinical depression, hair loss, mood swings or dry skin.

Thyroid dysfunction is estimated to affect up to 15% of the population at some point in their lifetime. Women are up to eight times more likely to be affected than men, and the numbers go up as you age. While that is a lot of people, some estimate that more than half of those with thyroid dysfunction do not know they have it. Incredibly, thyroxine, the most frequently used medication to treat hypothyroidism, is already one of the most frequently prescribed medications in the country.

So, why so much thyroid dysfunction? Is the thyroid the true culprit for our obesity epidemic? Or is it the victim?

The thyroid gland is in the lower front end of the neck and produces thyroid hormones. These hormones are responsible for communicating with nearly every cell of your body, and they regulate the speed of all the biologic machinery that makes you function. Unfortunately, with a plague of chronic stress, nutritionally depleted food sources, contaminated water and frequently toxic environments, our thyroid may not be functioning how we would like it to.

While there are many hormones that play a role in the production of or suppression of thyroid function, the hormones directly involved include thyroid secreting hormone, T4 and T3. The later two can also be measured as free T4, free T3 and reverse T3. TSH is the hormone that stimulates secretion of thyroid hormone and is the most frequently tested hormone when assessing thyroid health. The problem is that this hormone doesnt show the whole picture.

TSH levels can remain within range despite significant thyroid dysfunction and sometimes look off despite normal function, particularly when recovering from obesity.

When assessing thyroid health or looking for an autoimmune cause of dysfunction, the measurable thyroid hormones and antibodies should all be ordered. Even if the correct tests are run, only a partial picture, of the thyroid state of being can be revealed. There are myriad additional labs that could be ordered to help complete the picture including sex hormones and nutrition labs, but even with all this information some aspects of thyroid function are not fully known, and the interaction with food and energy consumption is one of them. To understand each individual situation, the symptoms, labs and history must be considered.

So what happens when you lose weight, and does weight loss cause hypothyroidism? You can be fairly certain that your hormone levels will drop with weight loss. This is often normal and can be completely explained by the higher hormone levels associated with obesity beginning to normalize with successfully achieving optimal body alignment. Reduction in hormone levels could merely represent your body coming back to homeostasis. However, some weight loss can result in worsening thyroid function to varying degrees. According to Dr. Doug Lucas, PHD Weight Loss chief science officer, two factors worth considering are: 1) the extent of calorie restriction and 2) the type of dietary fat consumed. These two items appear to play the largest roles in determining the deleterious effects of weight loss on your thyroid. Choosing the right approach can separate weight loss and maintenance successes from failure.

Severe calorie restriction and the consumption of highly processed polyunsaturated fats (e.g., vegetable oils) can negatively affect the thyroid. Research shows that carbohydrate restriction alone, and especially when done with healthy dietary fat consumption, will have much less effect on T3 levels and function. If you experience reduced T3 levels, but are following this dietary approach with a well-formulated meal plan, it is likely the result of normalization of your hormones as weight is let go and optimal body alignment is achieved. Lower levels could also be evidence of a more efficient system and less demand for thyroid function. As a bonus, human studies about longevity demonstrate an association of a longer life with lower levels of T3. Reduced T3 without symptoms is likely a sign of a well-functioning system that has reached optimal alignment and efficiency.

If youre looking to support your thyroid while dropping weight or maintaining weight loss, here are some tips:

Dont simply restrict calories and exercises more to lose weight. How you drop weight is key to maintaining a healthy thyroid.According to Doug Lucas, optimizing your sleep, stress and toxic exposures has significant impact on thyroid health as well.Avoid foods known as goitrogens. These are toxic for your thyroid. These include gluten, grains, dairy, nightshades (eggplant, peppers, tomatoes, white potatoes), sugar, caffeine, alcohol and for those with possible or confirmed autoimmune cause of thyroid dysfunction, eggs. Cruciferous vegetables can and should be consumed if possible, but if you are worried about your thyroid consider cooking or fermenting these nutrition-packed plant foods. If you choose to consume dairy, try goat products or A2 cow products. There is a tremendous amount of noise and misinformation about the thyroid. An accurate diagnosis and good understanding of what is happening can help you feel empowered and confident. Remember that thyroid hormone levels are not as important as how you feel. If you are concerned, start with the basics: sleep, stress and nutrition. If you have symptoms, consider working with your health care team to determine if treatment is right for you. If youre in the process of dropping weight or are following a lower carbohydrate lifestyle, fluctuations may well be temporary and a new set point may be established while your body adjusts to its new optimal you.

Ashley Lucas has a doctorate in sports nutrition and chronic disease. She is also a registered dietitian nutritionist. She is the founder and owner of PHD Weight Loss and Nutrition, offering weight management and wellness services in the Four Corners. She can be reached at 764-4133. She is married to Dr. Doug Lucas, who is an orthopedic surgeon and precision medicine physician.

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Provided by BekiaIs the vegan diet better than the Mediterranean diet to lose weight?

Studies show this and a vegan diet it is much more effective when it comes to losing weight than the Mediterranean diet. Such a vegan diet must be low in fat so that the person can lose a few extra pounds. This is not to say that the vegan diet is much healthier than the famous Mediterranean diet.

If you want to lose some weight and shed a few extra kilos, a specific vegan diet and with the right foods can help you. The key to this is to avoid vegan foods that are healthy but high in fat, such as olive oil, nuts or avocado.

For a vegan diet to help a person lose weight, a series of guidelines must be followed:

The Mediterranean diet is highly recommended for health but it does not help you lose those extra pounds. Foods like dairy, meat, or oily fish They are good for the body, but their high amount of fat does not help a person lose weight.

There are many studies that indicate that in the medium and long term, you lose weight with a proper vegan diet. If a good diet is followed, the person can lose about 5 or 6 kilos in 4 months. Apart from this, the vegan diet is perfect when it comes to reducing blood cholesterol levels and keeping blood pressure at bay.

There are several reasons why weight is lost when following a vegan diet. The main cause is due to low calorie intake, something that is essential when it comes to shedding those extra pounds. It must be remembered that fats are quite caloric, so when reducing them, significant weight loss is normal.

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The egg diet for weight loss: Know more about the benefits, risks and sustainability of the low-calorie diet  |  Photo Credit: iStock Images

New Delhi: Weight loss requires you to follow a disciplined, and healthy diet to help your body shed the extra kilos it does not need. Given obesity or being overweight is linked with so many health disorders such as high risk of type 2 diabetes, cancer, and even COVID-19, it is imperative to make efforts to reach and maintain a healthy Body Mass Index which is the weight to height ratio.

However, as people have adopted to healthier lifestyles and measures to lose weight, a new industry of weight loss products, diets, and tips has come up. While some of these are healthy, others are subjective, and some are outrightly bizarre, unsustainable, and unhealthy fad diets. A diet that has recently become very popular for weight loss is the Egg Diet. Let us find out which of the above categories does the Egg diet fall into.

The egg diet is a low carb, low calorie but high-protein diet. According to SimrunChopra, Deep Health Coach and Founder, Nourish with Sim, The egg diet promises abnormally fast weight loss benefits. It claims to avoid losing muscle mass. This is just another fad diet.

The egg diet plan does not seem to be a sustainable weight loss plan. Accoridng to Ms Chopra, The whole plan is unsustainable. Imagine eating only eggs or loads of eggs with little or no variation in your diet, for the rest of your life. Dont forget all the down-sides of eating too many eggs. Flatulence, fatigue and a bad mood are likely to accompany such a diet if sustained for too long.

There is no doubt that if you can sustain the plan, you are likely to lose weight because the diet will help you create a calorie deficit. However, you may not be able to maintain the lost weight, only coming back to square one, very soon. While you will lose weight, your body will most likely rebound in very little time, post completion of the diet. I have come across various variants of the egg diet. Egg-only fasts, sometimes adding a fruit or vegetable or even cheese, Ms Chopra added.

While a diet that comprises only of eggs may not be the ideal way for weight loss, one cannot deny that eggs are a super-food, and very helpful in weight loss if consumed correctly. Ms Simrun also agrees and says, Having said all of the above, it is true that the egg is a super-food. Not only that, they are affordable and very versatile, being used in any number of ways. However, focusing on just one food item is never a good idea. I believe these kinds of mono-diets do more damage than good.

While eggs are a super source of healthy fats, have around 6 grams of protein, contains Vitamin A, B12 and D, is a source of choline (for the brain), selenium and riboflavin and has more than its fair share of antioxidants, you cannot live on eggs alone. Your body is a complex structure that has a variety of needs. Needs that can only be met with the proper consumption of nutritious foods.

So, while the egg is a very healthy food, the egg diet is not a healthy, balanced diet. Diets that are so restrictive, this low-calorie and focused on one food only are never successful over the long term. Another aspect to consider when looking at the egg diet is the inherent dietary cholesterol in an egg. Each egg is estimated to have 184 mg of cholesterol. Eggs have also been flagged for its saturated fat content. While these factors do not make it something to be avoided, it is best to consume eggs in moderation, especially if you have pre-existing medical conditions.

It is recommended that you never consider diets that are restrictive. This makes the plan an inefficient and unsustainable one. Always choose a diet plan that includes and encourages consumption of healthy foods like lean proteins, eggs, fruits and vegetables and high fibre foods like whole grains and beans. Because eggs have absolutely zero fibre, this will cause problems like constipation. All of the above, when eaten in moderation, as per a sustainable diet plan will give you all the vitamins, minerals and antioxidants needed by the body to function properly.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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The egg diet for weight loss: Know more about the benefits, risks and sustainability of the low-calorie diet - Times Now

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For optimum weight loss, a person needs to follow a good sustainable diet and exercise well too. Calorie-cutting won't do the job alone. Like with any diet, a person following Intermittent Fasting needs to be physically active, maintain an energy deficit to promote long-term weight loss. Simply said, if you are eating fewer calories, but skimping out on exercise, it can be possible for you to gain the weight back on or hit an undesirable plateau even if you are eating right.

Since Intermittent Fasting can drain or deplete energy levels, ensure that do not engage in extremely heavy workouts. Light or moderate-intensity workouts such as walking, jogging, lifting weights, cardio or strength training can help you shed the kilos and define muscles. You can also try alternating with different Intermittent Fasting variations if your current plan doesn't allow you enough time/energy to work out. But, do remember to spend 30-45 minutes every day working out.

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Weight loss: 5 reasons you hit a plateau while following Intermittent Fasting - Times of India

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Red wine is the alcoholic drink of choice for many people, and its gotten a lot of buzz for its potential health benefits.

The drink, made from fermented red grapes, is loaded with antioxidants, but it can also be full of calories and sugar.

If youre trying to lose weight, you may be wondering if red wine could help you or if it would just be a hindrance.

This article reviews red wines nutrient content, what the evidence says about red wine and weight control, and how you can enjoy red wine while still losing weight.

A 5-ounce (148-mL) serving of red wine contains (1):

Most of the calories in red wine come from alcohol, which provides seven calories per gram, and the remainder comes from carbs (2).

Keep in mind that there are several different types of red wine, all with varying amounts of alcohol and sugar content, which will affect their total calorie count. Additionally, there will be some variation among brands.

A 5-ounce (148-mL) serving of red wine contains 125 calories, mostly from alcohol and carbs. There will be some variation among types and brands of red wine.

Several studies have assessed the link between alcoholic beverages and weight.

When it comes to weight management, there appear to be both pros and cons to drinking red wine.

Red wine is rich in resveratrol and other antioxidants that may benefit blood sugar control, heart health, and inflammation. Additionally, moderate wine consumption may help protect against excess weight gain (2, 3).

Red wine and other flavonoid-rich foods like olive oil, nuts, fruits, and legumes are considered staple foods in the Mediterranean-style diet, which has been associated with better weight control than a standard American diet (4, 5).

Unfortunately, evidence on the effects of red wine itself is fairly mixed. Some animal studies have found that red wine consumption decreases body weight and body fat levels, but others have found the opposite (6, 7, 8).

Additionally, a study in 29 people with obesity found that red wine antioxidants appeared to not affect blood sugar control (9).

However, other human studies have noted that moderate alcohol consumption may help improve blood sugar control potentially making it easier to manage weight (10, 11).

More research is needed before the effects of red wine on weight control are fully understood.

Several studies have noted that excess alcohol consumption is linked to weight gain especially in men (2, 12, 13).

Alcohol contains more calories per gram than carbs and protein, and many alcoholic beverages like beer, wine, and mixed drinks may also be loaded with sugar.

Because of this, it can be easier to consume more calories than you intend to when drinking alcohol (2, 14, 15).

Additionally, overconsumption of alcohol may lead to insulin resistance and blood sugar control problems, which may be a precursor to weight gain and type 2 diabetes (16).

Note that 5 ounces (148 mL) of wine is considered 1 serving, and moderate drinking is defined as no more than 2 servings of alcohol per day for men and 1 serving of alcohol per day for women (15).

Red wine is rich in the antioxidant resveratrol, but research is mixed regarding its positive weight effects. Excess alcohol consumption including red wine may lead to weight gain.

Luckily, you dont have to completely avoid drinking red wine if youre trying to lose weight.

Here are some ways that you can enjoy red wine without hindering your weight loss efforts:

As long as youre watching your portion sizes and drinking in moderation, wine shouldnt have a huge effect on your weight.

Additionally, if you notice that your weight loss is slowing down and nothing has changed except the amount or frequency of your red wine intake, try cutting back to see if that helps.

You can drink red wine and still lose weight as long as you limit how much you drink and track your calories.

Red wine is rich in antioxidants, but its also full of calories from alcohol and carbs. This makes it a mixed bag when it comes to weight loss.

Too much red wine, or any alcoholic drink, may hinder weight loss and contribute to weight gain. That said, red wine in moderation may provide some protective effects against weight gain.

To enjoy red wine while losing weight, make sure to stick to a single serving, avoid sugary dessert wines, and track your calories.

See the article here:
Does Red Wine Have Any Effect on Weight Loss? - Healthline

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Over the years weve been taught that in order to lose weight correctly, exercise must be involved. And while it certainly makes it easier to lose weight with a daily workout routine, the only way to actually lose inches is by putting your body in a calorie deficit which can be reached simply with some dietary adjustments. As you age, your metabolism will naturally slow, meaning you will burn less calories at rest than before. So, if youre looking to lose weight but dont necessarily want to integrate working out into your routine, this is the dietitian recommended way to go about it.

The olive oil that could increase your lifespan

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A whole food diet that airs on the side of plant based is the best method for weight loss without exercise. This is because its naturally more nutrient dense than a diet containing processed foods and meat. Registered dietitian Trista Best explains, This [diet] removes large amounts of saturated fat and processed foods from the diet that can stall weight loss and in turn add on extra pounds. These foods are also inflammatory, which will lead to weight gain and difficulty losing. This method also leads to a general lifestyle change which is more sustainable than traditional fad diets.

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While exercise is widely included in weight loss plans, Best explains that its not actually needed to see visible results. Weight loss can certainly be achieved without exercise, to a large degree. Exercise has significant benefits in mood and emotional support, but isn't vital to losing weight and maintaining it. In fact, research shows that working out alone will not suffice for weight loss long-term as the body reaches a plateau for weight loss through exercise where dietary changes must occur, she says.

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Therefore, if your aim is to lose weight without relying on exercise, its important to choose a diet which allows for flexibility and will be easy to stick to. Best recommends a plant based, whole foods diet instead of trendier eating plans such as the ketogenic diet because its more adaptable and is easier to maintain long term for weight loss. The plant-based diet is sustainable, allows for off plan eating without derailing weight loss efforts, and leads to improved health overall rather than weight loss alone, Best notes.

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You may achieve an overall healthier lifestyle by incorporating both exercise and a good diet into your routine, but at the end of the day, working out is not actually needed to see visible weight loss results. As you grow older, if a medical condition bars you from working out, a whole food and plant based diet will allow you to create a maintainable calorie deficit without the need for physical activity. No matter what method you choose for weight loss, make sure its one which you can stick to so that your results are not short lived.

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Following videos in which he has sung the praises of walking as a helpful way to lose weight and even overcome a muscle-building plateau, YouTuber Mario Tomic just shared another post in which he breaks down five reasons he believes walking every day has been a crucial tool in maintaining his lean physique and getting down to 10 percent body fat.

One benefit to walking every day was that it made it easier for him to stay in a calorie deficit, i.e. burning more calories than he was consuming, even with a higher food intake. "When you eat more food you're less hungry, your training performance is better... it just makes everything a lot easier," he says.

"Most people don't realize that as you're getting down to 10 percent body fat, as you're getting to a lower calorie intake, you have to eat lots of low calorie density foods to fill up," he says. "Lots of vegetables, plants, fiber, and you have to deal with that bloating... By walking more, I've noticed it's really helped me digest better."

"If you're sleep-deprived, you're a lot hungrier, you're feeling less full when you eat meals, your cravings are through the roof, you're just making poor decisions," says Tomic, explaining that one of the reasons he originally incorporated a long walk into his evening routine was to tire himself out so that he could sleep better.

Tomic says running helps him recover better between training sessions, and keep up his performance in the gym. "You can even build some muscle; walking helps a ton."

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"I personally find walks very relaxing, it's almost like a form of meditation for me," says Tomic. "It really helps me with water retention, as well, especially when I'm stressed out; higher cortisol, more water retention... By walking more and being more relaxed overall, you're able to see progress a bit more linearly, and a bit more predictable, and overall you're having a much more sustainable approach."

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The idea of pot smokers as chubby middle-aged dudes who live for junk food and couch surfing is fast becoming obsolete. Plenty of regular cannabis users are far from fat, unhealthy, or lazy. A growing contingent of elite athletes ultrarunners and triathletes among them insist pot actually helps them stick to their diet and exercise regimens and keeps them trim. Some even swear weed has helped them shed pounds.

They may be onto something. Although the science on weed and weight loss is still emerging, some research suggests marijuana might play a small role. Weed is not a stand-in for healthy diet and exercise not by a long shot. But marijuana use also isnt a straight path to becoming an overweight unhealthy mess. Heres what the science has to say.

There is solid scientific proof that THC, the intoxicating cannabinoid in pot, indeed stimulates appetite in many people. Thats why its often given to chemotherapy patients who otherwise feel too sick to eat. THC binds to and activates CB1 receptors, part of the endocannabinoid system, which are located in the stomach, small intestine, and parts of the brain that monitor food intake and enhance eating pleasure.

CB1 is basically your weight gain receptor, says Tom Clark, Ph.D., cannabis researcher and chair of biological sciences at Indiana University South Bend. It is the main one that increases appetite, affects how fast you store the food you eat and reduces your metabolic rate to preserve the calories you consume.

Considering these effects, one could reasonably assume that regular marijuana use would lead to weight gain. Some studies do support this theory. However, the overall evidence is conflicting, and plenty of other research suggests the exact opposite may be true.

For example, a 2011 study showed that people who use cannabis at least three times a week are less likely to be obese than non-users. Similarly, research published in 2013 revealed that marijuana users had better insulin control and smaller waist circumferences. More recently, a 2019 study demonstrated that, over the course of three years, marijuana users maintained lower body-mass indexes than nonusers, something past research has found as well.

On its face, thats some pretty compelling data in favor of weed and weight loss. But these studies must be taken with a grain of salt. They all establish a connection between cannabis and a better body but they dont prove marijuana use is the reason for these outcomes. There could be other factors at play.

All sorts of correlational effects probably contribute to these results, Clark says. For one thing, pot smokers skew younger, so they may weigh less. Maybe these marijuana users also used more tobacco, which is associated with weight loss. Then there are people who are heavy, start smoking pot and just feel better, so they lose weight and attribute it to marijuana when there may not be any physiological effect.

Additionally, many pot smokers drink less booze, a definite contributor to weight gain. Marijuana also eases stress for many people and helps them sleep better, both of which are linked to lower BMI. There is also the pain management factor. If pot eases muscle aches and pains, it may help you stick to your workout plan or even train harder, as some athletes claim it does.

Regardless of all the potential cofactors aside, some researchers believe marijuana still might, in fact, have a direct physiological impact on weight. Clark is one of them. In 2018, he and his colleagues published a paper that, based on data from 17 large-scale studies, lays out a plausible explanation for the lower BMI and obesity rates among cannabis users.

Clark breaks down their theory like this: THC initially stimulates the CB1 receptor, which increases appetite short-termbut this effect doesnt last. Over a 24-hour period, he says the receptor becomes less active, likely leading people to consume fewer calories overall. Meanwhile, evidence suggests THC ramps up metabolism over time. So, based on this theory, even if you indulged the munchies after smoking a bowl, your increased metabolic rate would counteract the effect by burning through those calories quicker than if you werent a pot smoker.

You wouldnt need to smoke a ton of weed to reap these benefits, either. Clark insists even once a week may be enough to keep the CB1 receptors running on low and metabolism revved.

However, he is quick to point out that this is still just a hypothesis. To know for certain whether THC has this impact on weight control, Clark says wed need rigorous human clinical trials. Researchers would have to gather a bunch of people with identical diets and lifestyle habits, divide them in half, give one group pot and the other not, then monitor them over a long stretch of time.

This kind of study wont happen anytime soon, however, because weed is technically still illegal in the U.S. and laughably still deemed a Schedule I narcotic, which severely inhibits research. Complicating matters, Clark says plants like marijuana are notoriously hard to study because theyre complex organisms that vary significantly in makeup from strain to strain.

So, for now, the best we have are theories, and Clarks seems pretty sound. That said, he does not advise making marijuana your number-one weight-loss tool: I think cannabis can help if the side effects are tolerable, but youre better off focusing mainly on diet and exercise.

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If every day you woke up and ate exactly what you should eat, to be your healthiest, lose weight, lower your cholesterol and keep your blood sugar steady, you might suspect that would be a boring diet of oatmeal and kale. But what if we told you that the number one thing to pop like candy, morning noon and night, were... blueberries?

Everyone is looking for the "magic pill" that burns belly fat, helps you lose weight, and keeps your energy up. It may just be sitting in your fridge, freezer, or easily bought at your local grocery store. Yes, it turns out that this basic little berry does abounty of good for your body.

The latest research on the nutritional benefits of blueberries reinforces the fact that this little pebble-sized fruit packs a major, powerful punch of antioxidants, fiber, and phytochemicals that helps to improve your circulation, strengthen your immunity and keep you full, all while sending your blood sugar into a healthy steady-state andprompting your body to cart off fat? Because this little berry is so fiber full (with nearly 4 grams a cup), you don't feel hunger pangs shortly after eating them (unlike sugary treats). This is one reason eating blueberries regularly is associated with aiding in losing weight or maintaining a healthy weight.

One study found thatlab ratsthat wereplumped up and then consumed blueberries for 90 days lost more belly fat than those same rats that didn't eat blueberries, and scientists believe this is related to the way the antioxidants in blueberries influence howfat and glucose are metabolized. So even if you eatan imperfect diet,adding blueberries appears to help burn off belly fat by lowering insulin sensitivity. Another later study found similar results.

Blueberries are also known to help athletes recoverfaster when eaten before a tough workout, due to the fact that they help fight inflammation. Endurance athletes who consume blueberries before a major race or longtraining sessionhave experienced less oxidative stress, meaning they feel less pain and go further, faster, on this natural fuel. (Perhaps this isone reason mostsportssmoothies start with blueberries and a type of protein powder.)

According to one recent study: "Blueberries contain a large number of phytochemicals," the most notable isanthocyanin pigments, a powerful flavonoid that gives the berry its sapphire blue color. Of their various phytochemicals, anthocyanins probably make the greatest impact on blueberry health functionality and how they work their wonders in your body.

"Epidemiologystudies associate regular, moderate intake of blueberries and/or anthocyanins with reduced risk of cardiovascular disease, death, and type 2 diabetes, and with improved weight maintenance and neuroprotection."

Along with helping improve weight loss and brain function, blueberries are powerhouses when it comes to fighting the effects of heart disease, especially on the circulatory system.

"Blueberry anthocyanins exert protection against cardiovascular complications by acting on multiple targets in the vascular system," another study found. "These include activating endothelial nitric oxide... reducing oxidative stress, improving inflammatory pathways," as well a lowering the amount of fat, or lipids in the blood that lead to high cholesterol.

For more on the mighty blueberry and how to eat more of the best foods to fight off infection, keep blood pressure low, and your heart healthy for years to come, we met with Maya Feller, RD, andthe founder ofMaya FellerNutrition, a nutrition private practice specializing in nutrition for chronic disease prevention.

Maya Feller: Find the healthy habits that are sustainable for you. The answer is different for everyone, but the best way to be healthy is to find easy, sustainable habits that are heart-healthy. Usually, when I work with patients, the first thing I say is: Lets reframe the conversation and think about the modifications and changes that you can make that are sustainable over time.

So instead of thinking that you are going to create this huge overhaul of your pattern of eating and your physical activity, we ask: what are the small steps that you can do? What are the things that you can add in on a day to day basis?

Maya Feller: Of course, we are always looking for foods in their wholeand minimally processed form with limited added sugar, salts, and fats.

When I am working with my patients, I say: What does that look like for you? Because its going to look different for everyone. For me, this morning, it happened to bea small bowl of blueberries. It's really, really easy. I always have blueberries in my house, fresh or frozen.

Maya Feller: Yes. Blueberries are an excellent source of vitamin C, K, Manganese, they also are high in fiber. And we love all of those vitamins and minerals and nutrients because there so much good research being protective in terms of our cardiovascular health.

The Beet: Would you say that a plant-based diet is good for heart health?

Other than staying away from processed foods, what are the broad strokes people should think about?

Maya Feller: The broad strokes are:Eat foods in their whole and minimally processed form. That means if you eat animal proteins and you eat chicken, then you are looking for a piece of chicken that has been minimally processed. The moment it goes through a factory, thats your processing.

Other heart-healthy foods include nuts, like almonds, which are high in fiber,and ancient grains, like couscous, and if for Omega-3s, flax seeds and leafy greens, like dandelion greens, Brussel sprouts, bok choy, and cabbage.

The Beet is all abouthelping people to go as plant-based as possible. So for me, my problem with that I can be plant-based and still love potato chips. Potato chips are processed but they are plant-based, technically. One of the things that I think is important to convince me and others to consider is that if it comes out of a bag, it might not be a good idea, healthwise. How do you feel about potato chips?

Maya Feller: I recognize that there really is no one size that fits all diet. There are foods, yes, that we know that if you eat them on a regular and consistent basis--things that have lots of additivesadded sugars, salts, and fatspackaged foods that are ultra-processed. Those tend to be the ones that are linked with poor health outcomes, We know that to be true, right?

Nutrition is a question of what you do the majority of the time, not the stand-alonemoment. If you have a potato chip from time to time, okay. My question is always how are you eating it? Are you enjoying it? Is it causing you a lot of stress? Hopefully not. Whats your condition of health? Whats your current health? If you have a non-communicable condition that you are trying to manage, then you need to think about food through a prescriptive lens... because thats kind of just the reality of what you are dealing with.

So I think that if I were to survey my patients, they would probably say You know, Maya works with me, to find the pattern of eating that I can sustain over time and the one that helps me to have the best outcome.

Maya Feller: Exactly.

Back to the idea of blueberries, which I love. I rarely don't have them in the house, and then that's a reason for me to go to the store. One of the things I would always say to people--because I was the editor of SELF for a long time and people wouldask me: Is such-and-such healthy? And I would say compared to what? Is popcorn healthy? Sure compared to greasy corn chips. Is yogurt healthy? Compared to ice cream. But nothing is as healthy as a whole piece of fruit. Or a handful of blueberries.

M: Exactly! Exactly! If you are going to snack on anything and you want a sweet, a blueberry is like the perfect snack.

But if you are having a dark chocolate moment and you really cant live without that, fine, but I always say "Try to eat the healthiest thing you can at any given moment." And what that generally means is like if you are in a food court in the airport, maybe its a salad. If you are home maybe you keep almonds and blueberries around, and thats your snack.

Basically, try to eat the healthiest thing you can at any given moment. Thats going to push you away from the wrong thing and towards the right thing. So if people can keep things around that are healthy, then they are going to have that as an option. So that means when you try to eat the healthiest thing at any given moment, if you have blueberries in your house, thats the healthiest thing that you can eat, pretty much all day long.

Maya Feller: Right. Ilike to put the caveat, especially given that we are in this moment that none of us have ever lived through. People have varying degrees of availability for fresh fruits and vegetables. So, when we are talking about health we need to also be thinking about access, and it's not just financial access, its also what can you get to during the pandemic.

You need to buy the healthy things that you can engage in overtime and that you can replicate. If its like getting fresh or frozen blueberries, that fantastic. Then you can replicate that behavior and be consistent. So being healthy over time is all about creating this framework thats supportive of what it is that you want. If you need to keep a bag of frozen berries or peas or mixed vegetables in the freezer, then that is what you will be able to sustain.

Thank you, Maya. I want to have you back to The Beet. You are an amazing, helpful guide to what is healthy and how we can all think about being healthier today and for years to come.

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This Is Why Blueberries Are the Healthiest Fruit You Can Eat - The Beet

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