Diets and Weight Loss
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The data above is based on the Behavioral Risk Factor Surveillance System (BRFSS), a random-digit dialed telephone survey of adults in the United States. This data is courtesy of the Center for Disease Control (CDC).
A Quick Weight Loss Plan by Jon Barron
This is a great short term program (2-3 weeks at a time) for losing a quick 6-8 pounds. Anyway, for those of you who are interested, here's the program Jon Barron designed.
Morning: 20 ounce glass of 50% fresh Orange Juice, 25% organic aloe vera juice, 25% filtered or distilled water. With nuts (5 almonds and 4 walnut halves).
Midday: Tablespoon of flax oil along with a tablespoon of organic cottage cheese. Or 2 tablespoons flax seeds ground up and mixed with 1 cup diluted juice.
4:30: Large (20 oz shake)
2 tbs Accelerator from Baseline Nutrition
Handful frozen organic strawberries or raspberries or half raspberries and blueberries
1/2 cup pineapple coconut juice
1 cup water
6:00: One tbs psyllium powder in diluted juice.
8:00: one apple, which will actually be quite filling
As needed, throughout the day, Warp Speed.
Obviously, you can substitute juices and fruit in the above menu as desired -- within reason. Keep in mind, berries work well because they are low glycemic fruits.
Do this Monday and Tuesday.
Eat normally on Wednesday (good proteins and vegetables -- avoiding refined grains, sugars, and starches). You never want to go more than two days in a row on a low calorie program in order to keep your metabolic rate up (more than 2 days in a row of low calorie and your metabolism begins to drop) and to reward yourself.
Repeat shake days on Thursday and Friday.
Repeat Wednesday's sensible meals on Saturday and Sunday.
You'll lose weight rapidly on this program -- and feel really good in the process.
Again, keep in mind this is a short term program for 2-3 weeks at a time. For more intensive weight-loss, you will have to go on a slower, more balanced, and more sustainable program.
Whole grains may curb belly fat, inflammation
By Reuters - Wed Feb 20, 8:29 AM PST
NEW YORK (Reuters Health) - Cutting calories helps people lose weight, but doing so by filling up on whole grains may be particularly heart-healthy, new research suggests.
In a study of obese adults at risk of heart disease, researchers found that those who trimmed calories and increased their whole-grain intake shed more belly fat and lowered their blood levels of C- reactive protein or CRP.
CRP is a marker of chronic, low-level inflammation in the blood vessels, and both abdominal fat and CRP, in excess, are linked to heart attack and stroke.
In contrast, dieters in the study who mainly ate refined grains, like white bread, were able to lose weight, but they trimmed less fat from the middle and showed no change in CRP.
The findings offer yet more incentive for Americans to opt for whole grains over highly processed versions, according to the researchers.
"This is the first clinical study to prove that a diet rich in whole grains can lead to weight loss and reduce the risk of several chronic diseases," Dr. Penny Kris-Etherton, the senior researcher on the study, said in a statement.
She and her colleagues at Pennsylvania State University report the findings in the American Journal of Clinical Nutrition.
In general, experts recommend eating whole grains -- such as oatmeal, brown rice and barley -- rather than refined grains, like white bread and other products made from white flour. Whole-grain foods retain more of the nutrients and fiber components of the grain.
This fact might explain why dieters in the current study showed added benefits when they ate whole grains, according to the researchers. For example, fiber-rich foods may have kept participants' blood sugar levels more stable throughout the day, and this, in turn, may have lowered their CRP levels.
Alternatively, CRP might have dropped because of the antioxidant nutrients that are present in whole grains but depleted in refined ones.
The study included 50 obese men and women who had metabolic syndrome, a collection of several risk factors for diabetes, heart disease and stroke -- such as abdominal obesity, high blood pressure and high blood sugar.
All of the study participants cut calories for 12 weeks, but half were instructed to strive for whole grains, while the rest were told to choose refined grains. The whole-grain group was told to look for products with "whole grain" listed as the first ingredient on the label.
In the end, the average weight loss was about 8 to 11 pounds in both groups. However, the average CRP level dropped by 38 percent in the whole-grain group, while remaining unchanged in the refined-grain group. In addition, while both groups showed a similar change in waistline size, the whole-grain dieters showed a greater reduction in the percentage of fat around the middle.
The researchers recommend that consumers look at labels and be careful to choose products that are good sources of whole grain.
"There are a lot of foods around that claim they contain whole grain but are not really major sources of whole grain," Kris-Etherton said. She suggested looking for foods like oatmeal, breakfast cereals made from whole grains, whole-wheat pastas, granola and popcorn.
As a general rule, she said, consumers should buy grain products that are at least 51 percent whole grain. Products that put health claims about whole grains on their labels are required to contain at least that much whole grain.
SOURCE: American Journal of Clinical Nutrition, January 2008.
POPULAR DIETS REVIEWED:
It's Here! The Best Years in Life Diet for Optimum Weight, Health & Longevity! Click Here
Nearly every day, a new scientific study about diet and health makes headlines. Keeping up with the latest nutrition research -- not to mention the coffee-break chatter -- can be daunting. You may be tempted to throw up your hands in frustration and go back to your old eating habits. But don't let nutrition confusion keep you from your goals.
Myth: Carbohydrates make you fat.
Fact: Carbs have gotten a bad reputation ever since Dr. Atkins told his followers to avoid them. Back in the '80s, everyone was fueling up on pasta and potatoes, but today there is an unrealistic fear of anything white and starchy. The fact is that carbohydrates don't cause weight gain any more than proteins or fats do. If you eat too many calories -- which can only come from carbs, protein, fat, or alcohol -- you gain weight. What is true is that refined carbs (like sugar and white flour) tend to be easily digested, leaving you hungry again soon after you eat them. Our advice is to choose smart carbs such as fruits, vegetables and small portions of lean meats, especially fish.
Myth: Eating eggs regularly leads to high cholesterol levels.
Fact: The egg has been redeemed. The American Heart Association's dietary guidelines no longer make any recommendation about how many egg yolks you should eat in a week. Eggs are an excellent source of protein, B vitamins, iron, and other minerals --- all essential to health. And an egg's fat content, only 5 grams, makes it a perfect breakfast food; it will keep you full and satisfied until lunch. Eggs are versatile, inexpensive, and can be eaten for any meal of the day. If you are a healthy adult, enjoy an egg a day without concern.
Myth: If you eat most of your calories late at night, you'll gain weight.
Fact: The old saying, 'Eat breakfast like a king, lunch like a prince, and dinner like a pauper" was based on the idea that since you're more active throughout the day, you should eat more when you're most likely to burn it off. But the bottom line for managing weight is the total number of calories you consume during the day. Regardless of when you eat them, if you take in more than you burn, you will gain weight, and if you take in less, you'll lose.
That said, keep in mind that nighttime eating does tend to be centered on sedentary activities, often taking the form of mindless munching in front of the television. And calories consumed during the evening tend to be extra calories.
Myth: You can eat all the fat-free foods you like without gaining weight.
Fact: Fat-free foods are not calorie-free foods, so they do count as part of your day's calorie allotment. When fat-free foods were first introduced, many people forgot about controlling portion size and ate as much of these foods as they wanted -- then wondered why they weren't losing weight! Some contain ingredients that increase food cravings and make you gain weight.
Can You Lose Weight With Green Tea?
A TBYIL Exclusive by Matthew Denos, PhD
Green tea, one of the most popular beverages in Asian countries, has been regarded as a medicine and healthful beverage since ancient times. It was around 2700 BC when the legendary Chinese emperor, Shen Nung, discovered the detoxifying and health-maintaining effects of green tea. Since then it has been traditionally used for the prevention and treatment of a broad range of illnesses.
The earliest report that green tea has a weight loss promoting effect comes from the Chinese pharmacist Wang Ang (1615-1695) who observed that drinking tea for a long period of time can eliminate fat. Yet, it was not until 1995 when the systematic medical evaluation of green tea as anti-obesogenic agent began. Read More.
Proper Proportions for Weight Control
We know beyond a doubt that portion size is a factor that contributes to our national weight problem. Even though everyone has heard that portion control is key to successful weight management, in many restaurants patrons are served meals so obscenely large that our sense of what a "normal"-sized portion is has been seriously distorted.
Research had already shown that controlling calories by controlling portions helps melt weight away. To see whether making it easy for obese patients to control portions would help with weight loss, Sue Pedersen, MD, researcher and endocrinologist in the division of endocrinology and metabolism, department of medicine, University of Calgary in Canada, designed a study to measure whether this makes a difference in how much obese patients eat.
The Diet Plate
Dr. Pedersen's research team studied 130 obese patients with type 2 diabetes, including 55 who were taking insulin. Divided into two groups, 65 did not receive any treatment or counseling outside usual clinical care. The other 65 participants were given specially designed portion control tableware, called "The Diet Plate," along with instructions on correct usage. The 55 people taking insulin were randomly assigned to the two groups. Participants were tracked over a period of six months.
The Diet Plate consists of a gender-specific, commercially available calibrated dinner plate and breakfast bowl. No, they aren't pink and blue -- the "male" version of the plate is designed to hold about 800 calories per meal, the female version 650. These plates are divided into four sections, specifying volumes for protein and carbohydrates, much smaller ones for cheese and sauces (if subjects chose to eat these types of foods), with the vegetables unlimited. The cereal bowl is gender neutral, calibrated to allow a 200-calorie meal of cereal and milk to be used on days they wanted cereal for breakfast. In the study, the plate was to be saved for the biggest meal of the day, typically dinner. No instructions were given regarding lunch. While no tool was recommended for lunch use, the idea was to see if a breakfast bowl and a calibrated plate used once a day would make a difference.
Subjects could eat whatever they liked at mealtime, but portions had to be limited to what the plate specified. If a dish was "mixed" -- for instance, a meat ravioli that's primarily carbohydrate -- it was to be served in the segment assigned to carbohydrates. If a participant wanted steak and salad, he/she would leave the carbohydrate section of the plate empty. Vegetables were unlimited, except for peas, carrots, corn and potatoes, which could go anywhere on the plate.
The results were impressive. Even with no restricted or off-limits foods during meals, those using The Diet Plate lost weight. In fact, Dr. Pedersen told me, people using the plates were over three times more likely to lose a clinically significant amount of weight than those not using the plates. A clinically significant amount of weight is considered to be 5% of body weight or more, an amount shown by research to statistically make a difference in decreasing risk for diseases such as heart attack and stroke, Dr. Pedersen noted. Also, those using The Diet Plate were twice as likely to be able to reduce their diabetic medications -- whereas those eating from conventional dinnerware were more than twice as likely to require an increase of their medication by the end of the study. "Six months into the study, we even had some people who were able to come off their diabetes medications entirely," Dr. Pedersen said.
The Diet Plate itself was designed for weight loss, not specifically for people with diabetes. But the team had two good reasons why they chose to study this population, according to Dr. Pedersen: "They have the most to benefit from losing weight, since diabetes is most often a complication of obesity. And second, most were taking diabetes medications such as insulin that make weight gain likely. So the fact that this tool made a difference to them means that it would probably be even more beneficial in helping non-diabetic overweight people lose weight."
The Diet Plate
used in the study is available at
www.dietplate.us, with similar
products available at
GTF Chromium is a complex known as Glucose Tolerance Factor and is made by fermenting nutritional yeast (Saccharomyces cerevisiae) with chromium. GTF Chromium facilitates the transport of glucose into cells by insulin.*
The Three Day Cranky-Free Diet
as adapted from the original article by Joy Bauer, M.S., R.D., C.D.N.
Food can play a powerful role in the way you feel day to day. These menus include some of the best MOOD FOODS - food combinations which will leave you feeling LESS cranky and irritable 24/7!
All meals incorporate both high quality carbohydrate and lean protein, and are rich in Omega 3 fats, Vitamin D, Folic acid, B12, and soluble fiber. Be sure to eat consistently throughout the day (every 4-5 hours to avoid potential blood sugar dips) and drink plenty of water.
*For a healthy and very tasty vegan burger recipe see:
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