Tag Archives: health

DASH Diet is Ranked Best Overall Diet

The DASH diet is ranked as the best overall diet in the U.S. News & World Report yearly diet ranking, which is the seventh consecutive year it has won number one.

Dash Diet

The DASH diet is ranked the best overall diet again. Photo by Fitness and Freebies

“DASH” is known as dietary approaches to stop hypertension. This eating plan deals with consuming whole grains, fruits, and vegetables while minimizing salt. The National Heart, Lung, and Blood Institute developed it to help individuals lower high blood pressure. This is a great diet plan in my opinion because it is less restrictive and easy to follow. You will lose weight fast just by eating more fruits and vegetables while including more whole grains in your diet.

U.S. News & World Report rated 38 different diet plans, with rankings based on reviews from an expert panel of doctors who specialize in diabetes, weight loss, and heart health, as well as nutritionist and dietary consultants.

In ranking the diets, the experts considered many factors, including the likelihood of short and long term weight loss, how easy it is to follow a specific diet, and how well the diet protects against heart disease and diabetes.

The Mediterranean diet came in second overall, after the DASH diet, while the MIND diet took third place. The Mediterranean diet emphasizes on eating whole grains and plenty of fruits and vegetables while drinking alcohol occasionally. The MIND diet, which was added last year, mixes elements of the DASH and Mediterranean diets. It focuses on boosting brain health.

Connie Diekman, director of university nutrition for Washington University in St. Louis, says lifestyle changes are the common denominator of success with the diets.

“This year’s list of diets reflects the long-standing body of evidence that shows weight loss, a true change in body fat levels, is achieved though changes in lifestyle behaviors including food choices, portions, and activity,” says Diekman, a registered dietitian.

Best commercial diets: The Mayo Clinic diet, which emphasizes lifelong healthy eating, tied for first with Weight Watchers.

Best weight-loss diets: Weight Watchers won first place, while Jenny Craig and Volumetrics tied for second place.

Best diets for healthy eating: DASH, Mediterranean and MIND won first, second and third, in that order. I love healthy eating with less restrictions so the DASH diet is my favorite of all diets.

Easiest diet to follow: The Mediterranean, Fertility, Weight Watchers and MIND diets were a four-way tie. The Fertility Diet focuses on changes that can help anyone, for instance, reducing red meat and getting protein from nuts and vegetables.

Best diet for diabetes: DASH won first place. Mediterranean and vegan diets tied for second.

Best diets for heart disease: DASH and Ornish diet tied for first place. The Ornish diet restricts fat intake up to 10% of calories and emphasizes exercise. TLC (Therapeutic Lifestyle Changes) diet, which focuses on lowering cholesterol through diet and other lifestyle changes came in third place.

Best plant-based diets: The Mediterranean diet took first place, followed by the Flexitarian, which suggests staying away from meat most of the time. Vegetarian and Ornish tied for third place.

The diets that limited what people ate including the Paleo and Dukan diets, were given poor marks. Those diets are also difficult to maintain long-term and very restrictive which people do not like. The best diets are non-restrictive and can be sustained over long periods of time.

These list of diets may not be the quick-fix solution, but it is a list of maintainable, reputable and healthful diet plans to help you achieve weight loss. These easy to follow eating plans will help you stay on track with weight management long-term.

It is best to look at the details of each diet and find the one that matches your personal lifestyle to help you accomplish your weight loss goals.

Source: U.S. News & World Report: 2017 Best Diet Rankings. Angela Haupt, assistant managing editor of health, U.S. News. Connie Diekman, registered dietitian; director of university nutrition, Washington University in St. Louis.

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Weight-Loss Surgery Linked to Lasting Gastro Issues

Although weight-loss surgery can help obese people reduce extra pounds, a new study says the procedure may also cause long-lasting stomach issues for a lot of patients.

Gastric Bypass

A Dutch research study found that individuals who underwent the most common type of weight-loss surgery – known as laparoscopic Roux-en-Y gastric bypass – suffered gastrointestinal issues and food intolerance up to two years after the surgery. Photo by Lourdes.com

A Dutch research study found that individuals who underwent the most common type of weight-loss surgery – known as laparoscopic Roux-en-Y gastric bypass – suffered gastrointestinal issues and food intolerance up to two years after the surgery.

The procedure involves stapling the tummy and re-routing the intestines, so what is consumed bypasses the majority of the stomach and caloric consumption is decreased.

However, these issues are not likely to be restricted to this type of weight-loss surgery alone, said study author Dr. Thomas Boerlage. He is a researcher in the department of internal medicine at MC Slotervaart, in Amsterdam, in the Netherlands.

“I would very much expect other bariatric [weight-loss] procedures to [cause] gastrointestinal complaints, too,” Boerlage cautioned. He said that gastric banding, along with newer types of weight-loss options, are “fairly certain” to spark long-term gastrointestinal complications. This gives me reason to believe that any procedure that deals with the stomach will most certainly cause lasting gastro issues.

Boerlage also mentioned that “it was already known from previous studies that patients can develop gastrointestinal complaints after a Roux-en-Y gastric bypass. However, most of those studies concerned only the first year after surgery, and you can imagine that people might have complaints shortly after surgery, whatever kind of surgery it is.”

To exam the risk of long-term gastrointestinal issues, Boerlage’s team focused on the experience of almost 250 patients who had the surgery in 2012. They all completed a food tolerance and gastrointestinal survey two years after having the operation. The patients’ answers were compared to 295 obese patients who did not have the procedure.

For the most part, the weight-loss surgery patients were found to be battling with significantly more gastrointestinal problems at the two-year mark that those who had not undergone the operation, the investigators found.

For instance, surgery patients were found to be struggling with more indigestion, abdominal pain, diarrhea and constipation, compared with the non-surgical group. Surgery patients did, however report lesser levels of both acid regurgitation and hunger pain, compared with non-surgical patients. This is a surprise to me because usually patients who undergo surgery would seem to have higher levels of hunger pains and acid problems than non-surgical patients.

In relation to food intolerance, 70 percent of surgery patients said they experienced some form of intolerance to an average of four different foods, and more than 90 percent said the problem emerged only after the procedure.

According to the report, problematic foods included red meats and items that contained high amounts of fat or sugar, such as cakes, pies, sodas, fried foods and pastries

With that being said, only about 14 percent of those having ongoing lasting food intolerance said the problem bothered them “much” or “very much”

However, less than 17 percent of the non-surgical group reported experiencing any comparable form of eating issue.

These findings were reported in the December issue of British Journal of Surgery.

So what can bypass patients do?

“In general, it is advisable for patients to stick tightly to the dietary guidelines that are given after surgery,” said Boerlage. “This will surely help to alleviate symptoms, although not all symptoms can be prevented,” he added.

“We do advise our patients to avoid certain foods with a high sugar or fat content. And, indeed, these are the types of food that are a problem in obese patients in the first place. So, in a way you could say that these complaints are also useful because they remind patients to avoid certain foods,” Boerlage suggested.

I agree with Boerlage and the problem can be easily fixed if patients stick to the recommended dietary guidelines. I believe weight-loss surgery is a lifesaver for many and the benefits clearly outweigh any dietary issues.

Source: Thomas Boerlage, M.D., doctoral candidate, resident and researcher, department of internal medicine, MC Slotervaart, Amsterdam, The Netherlands; Dec. 19, 2016, British Journal of Surgery

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Lose Weight Fast Forever

The holidays are here so we all want to find new ways to lose weight fast and keep it off. Getting fit is not easy so it really takes hard work and dedication to achieve long term goals. Today I will share some great ways to lose those extra pounds and maintain a healthy weight throughout the year.

Lose Weight Fast

You can lose weight fast with just a few small changes to your lifestyle. Photo by Secrets of Healthy Eating

First, you can start with making small changes to your lifestyle. Switch from the all-or-nothing approach to one or two healthy changes in your daily routine. “Doing this can lead to more weight loss than you ever imagined,” says Marissa Lippert, RD, author of The Cheater’s Diet. I do things like eat more veggies, eliminate late night snacking and portion out my meals during the day. These small tweaks can help you lose 10, 25 or even 60 pounds!

Next, if you like to eat out often as I use to, you can swap out your to-go order with a grilled chicken salad instead of a large bowl of pasta. I work full time so I found it convenient just to eat out for lunch. Now, I love to prepare delicious meals that I love before work which in turn saves me time and money.

Third, do not skip breakfast! We all know that breakfast is the most important meal of the day and it’s really a great way to start our day. A simple banana with a peanut butter and jelly sandwich with wheat bread is a quick choice. The whole grains and peanuts will curb your appetite and keep you from unhealthy snacking in the morning. The banana will give you energy to jumpstart your morning and suppress your appetite as well.

Is your fridge filled with junk food? If so, do a purge and clean out your pantry of all the foods you overindulge in. For instance, replace ice-cream with lower calorie snacks, such as roasted sunflower seeds or Special K Chocolatey Delight cereal. These better choices will definitely help you lose weight fast and keep you slimmer.

Another great way to shed to those extra pounds is to workout after work. I now go to the gym for at least 45 minutes and exercise a little with friends which keeps me motivated. To be honest, it took some time to see results but I stayed dedicated and it really paid off. Me and my colleagues motivate each other and that is what matters the most. “After work, my colleagues and I always grabbed dinner—and it was usually deep-fried. Then we changed things up. Instead of nights out, we started walking and running around a local track. A year later, I’m down 40 pounds.” —Ellen Setzer, Cleveland, OH

If you really want to maintain a healthy weight, go out for a walk or jog at least three to four times a week. I love running so it is nothing for me to go out for a nice jog early in the morning or late in the evening when the weather is nice. I feel great when I get my heart rate up and break a small sweat every now and then. If you feel discouraged, take a friend along with you and before you know it, you will have done a few miles before the conversation is over.

As I have mentioned in the beginning, weight loss is not easy but with a few small tweaks you can really lose weight fast and keep it off. Just by making these small changes to your diet and getting a little more exercise daily, you will maintain a healthy weight all year long.

Source: G. Jessica, “16 Ways to Lose Weight Fast” www.health.com

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

High Protein Diet for Weight Management

When you are looking to gain lean muscle or lose weight, eating a high protein diet is very important and squeezing those meals into a busy schedule is quit challenging. On my journey to gain lean muscle and weight management, I have developed a quit meal that is high in protein and packed with carbohydrates (carbs) to keep you fueled throughout the day.

Fist & Broccoli Diet

Fish and broccoli is high in protein and easy to prepare. Photo by Natura Skin Clinic

Since I love fish and I need two easy meals at work, I eat fish and rice or broccoli at least twice while I am at work from Monday through Friday. I eat two pieces of salmon or tilapia with brown rice or broccoli on my first break, then another meal on my lunch break. These meals are great for me because each piece of fish has at least 21 grams of protein plus the brown rice or broccoli. When you calculate it, you are getting at least 50 grams of protein per meal. After work and during the weekends, I usually eat what I want to make my diet fun and not stressful.

If you don’t like fish or you get tired of it, you can substitute it with a chicken breast, which contains about 43 grams of protein per cup. You can also alternate your sides with a baked potato or a slice of wheat bread for carbs.

The good thing about these two meals is that they are quick and easy to prepare. They are also high in protein and delicious at the same time. With two protein shakes, you could easily have four meals per day and not be stressed about it. When you add a simple exercise routine with these meals, you will be able to maintain your weight while gaining lean muscle as well.

I have been on my diet and exercise plan for about two months now and I have already gained about 10 pounds of lean muscle. I also feel better and I have more energy at work.

For anyone who has a busy work schedule and cannot find the time to cook healthy meals, this easy fish diet will be a great start to maintaining a healthy weight and gaining lean muscle.

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

‘Biggest Loser’ Study Reveals Struggle After Weight Loss

Everyone knows how difficult it is to lose weight if you have ever been on a diet. More important, once you do have weight loss success, keeping the weight off is another struggle. A recent study involving contestants from TV show “The Biggest Loser” demonstrates what really happens after weight loss.

Biggest Loser - Weight Loss

‘Biggest Loser’ study shows how difficult it is to keep the weight off, years later. Photo by Reality Tea

In the study, all but one contestant had regained at least some of the weight lost after six years, during the 30-week TV competition, according to Obesity.  The participants had regained about 90 pounds or 70 percent of the weight they lost. This just demonstrates how hard it is to fight obesity and maintain a healthy weight, even with a competition that has incentives.

There is no magic pill or formula for fat loss but here are a few answers to questions for people who are struggling with weight loss:

If you lose weight slowly, are you more likely to maintain weight loss?

Although many dieters get this advice, studies have shown otherwise including a recent Australian study. In this study, 204 obese people were instructed on live on 450 to 800 calories a day for 3 months, or limit themselves to 400 to 500 calories a day for 36 weeks. The overall goal was a 15 percent weight loss. After three years, almost everyone regained the weight they had lost, regardless of the counseling on diet and exercise. There was no change in the levels of the two hormones, ghrelin and leptin, which increases hunger. More individuals in the rapid weight loss group did lose at least 12 percent of their weight (80 percent, compared to 50 percent in the slow loss group) and fewer called it quits (3 percent, compared to 18 percent).

Will you maintain a higher metabolism if you build muscle through exercise, such as weight lifting?

Muscle does burn more calories than fat, so you may think that the more muscle you have, the faster you will burn calories. In fact, a study showed that building muscle has nearly no effect on resting metabolism, which is the amount of calories a person burns while at rest. According to the study, the muscle we build is small compared to the total amount of skeletal muscle on our body. This muscle is at rest most of the time and no one can go around and flex their muscles all day.

Should you avoid snacks to maintain weight loss?

Even though it seems that snacking packs on the extra pounds, studies that randomly assigned individuals to snack or not have not confirmed this, and even studies that observed people have not found that snacks undermine fat loss.

Is there a certain type of diet that keeps weight off?

Many individuals are convinced that low fat or low carb diets are the best for weight loss. However, Dr. Lee Kaplan, an obesity researcher at Harvard, says that there is no weight loss program or diet that is guaranteed to work but that individuals can often keep a loss of 5 percent of their weight, which comes with many health benefits. He tells his patients to try different weight loss programs until they find one that works for them.

Will doing vigorous cardiovascular exercises after weight loss speed up your body’s slowed metabolism?

As long as you are not consuming more calories than you burn you are okay. Although this sounds like a simple task, “this is not as easy a proposition as it sounds,” says Dr. Michael Rosenbaum, a doctor and obesity researcher at Columbia University. The brain controls your hunger and your food cravings, and it is very easy to accidentally consume more calories than you burned exercising. That is a major reason studies that use exercise alone to help individuals lose weight have usually failed to find an effect. Did you know that after you lose 10 percent of your weight by diet alone, your muscles begin using genes that make them more efficient? They actually burn 20 to 30 percent fewer calories for the exact exercise.

Is there hope for weight maintenance?

Do not let this Obesity study discourage you if you are currently overweight or obese. This research is just to show you that anyone can be treated if they seek help sooner and start now. Weight loss is a lifelong process that includes proper dieting, daily physical activity, counseling, medication or even surgery. The best option is to consult with your physician about a weight loss plan that fits you and start your journey for a healthier life today!

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Source: Fothergill, E., Guo, J., Howard, L., Kerns, J. C., Knuth, N. D., Brychta, R., Chen, K. Y., Skarulis, M. C., Walter, M., Walter, P. J. and Hall, K. D. (2016), “Persistent metabolic adaptation 6 years after “The Biggest Loser” competition. Obesity. doi: 10.1002/oby.21538 May 2 2016  http://onlinelibrary.wiley.com/doi/10.1002/oby.21538/full

Kolata, G. “Short Questions to Hard Answers about Weight Loss” The New York Times May 4 2016 www.nytimes.com

Small Weight Loss Has Big Health Benefits

Obese people who lose just 5 percent of their body weight can reduce the risk of heart disease and Type 2 diabetes and increase their metabolic function, says a new study.

Small Weight Loss

Losing 5 percent of your body weight has reasonable health benefits, study says. Photo by New Pittsburgh Courier

There are many current treatment guidelines that recommend patients lose about 5 to 10 percent of their body weight in order to receive health benefits, but the recommendations were focused on prior studies that did not differentiate between individuals who lost only 5 percent of their body weight and those who lost more weight.

In this study, 40 obese individuals with signs of insulin resistance were randomized to either go on a low calorie diet to lose 5, 10 or 15 percent of their body weight or just maintain their body weight. According to the journal Cell Metabolism, the study found that 5 percent weight loss was enough to lower multiple risk factors for heart disease and type 2 diabetes. To put this in perspective, a 200-pound individual could lose just 10 pounds to improve their health profile. This is more encouraging in my opinion because it’s a realistic goal and it is much easier to achieve than losing 10 percent of that 200 pounds.

“Even though five percent weight loss may not have dramatic cosmetic benefits, it does have significant health benefits,” said the study’s author, Dr. Samuel Klein, director of the Center for Human Nutrition at Washington University School of Medicine. “You’re much healthier on the inside, and it’s a really reasonable and legitimate target for people with obesity.”

This study should be a reminder to obese people that a 5 percent weight loss is really a success and not a failure. Diet and exercise can be difficult for any individual overweight and when you do not see any immediate physical changes, you may feel discouraged. This study is a good example to remind you that you are actually fighting diseases and improving your overall health by losing a little weight.

Obesity is a major risk factor for chronic health conditions, such as diabetes, cancer and heart disease. Taking short walks and making small changes to your diet is a good way to start weight loss to improve your health today.

“Our findings show that even a small amount of weight loss has important health benefits for multiple organ systems,” Klein said. “We hope that these findings will encourage obese people to take reasonable steps to watch what they eat and increase their physical activity, because this will translate into a lower risk for diabetes and heart disease.”

To say the least, some weight loss is better than no weight loss at all or even making an honest effort. Just because you don’t see instant physical results it does not mean you are not becoming healthier inside. Losing just 5 percent of your body weight is really a success so this should be encouragement to keep losing weight and receiving the nice health benefits that come along with it.

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Source: Magkos, Faidon et al. “Effects of Moderate and Subsequent Progressive Weight Loss on Metabolic Function and Adipose Tissue Biology in Humans with Obesity” Cell Metabolism 22 February 2016

Processed Meat Linked to Cancer Risk

Processed meats such as ham and sausage can lead to colon cancer, but red meat is probably cancer causing also. According to the World Health Organization, foods such as hot dogs, cold cuts and bacon should be avoided if you want to improve your health and prevent cancer.

Processed Meats

Processed and red meats are linked to increased cancer risks, according to the World Health Organization. Photo by Protect America’s Dream

Experts from the International Agency for Research on Cancer (IARC), has been looking over studies for decades and has come up with substances that cause cancer and labeled them on a scale. Processed meat is in group 1 which causes cancer and red meat is in group 2A which probably causes cancer. Colorectal and stomach cancers have been related to processed meats in the past so this classification is not all that shocking, but it does shed new light.

The overall increase in risk is small and experts cannot pinpoint exactly how much meat is too much, but they do mention that the more you eat the more your risk increases. Beef producers disagree with the findings by saying the evidence is weak and not all panel members were in absolute agreement.

“Cancer is a complex disease that even the best and brightest minds don’t fully understand,” says Shalene McNeill, PhD, RD, executive director of human nutrition research at the National Cattlemen’s Beef Association.

“Billions of dollars have been spent on studies all over the world, and no single food has ever been proven to cause or cure cancer,” she says in a statement posted on the group’s web site.

McNeill does have a valid point there but eating too much red meat such as beef is still not as healthy for you as white meat.

There was sufficient evidence to label processed meats in the top tier of cancer risks – group 1 – along with asbestos and tobacco smoke. However, eating a hot dog is definitely not equal to smoking a cigarette it just means scientists are sure something causes cancer.

Red meats include pork, veal, goat, horse, lamb or mutton. Processed meats are fermented, salted, smoked, cured or treated to either keep them from spoiling or to enhance their flavor.

Experts still cannot pinpoint exactly how processed and red meats cause cancer. When meats are smoked and cured certain chemicals are created that are recognized to increase cancer risk. Some cooking methods such as frying or grilling that burn meat at high temperatures can develop cancer-causing chemicals in meat. I prefer baking or broiling when I cook to avoid the grease and preserve more nutrients so this is the healthier option for me.

The panel says that each daily 1.8 ounces of processed meat increases the risk of colorectal cancers by 18%. Each daily 3.5 ounces of red meats increases the colorectal cancer risk by 17%.

I believe that since the risk of developing cancer from processed and red meats is so small, no one should panic if he or she eats bacon or a hot dog occasionally. If you are trying to lose weight and improve your health, slowly reducing the amount of red meat and processed meats is a great way to begin.

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer.

Source: World Health Organization “Q&A on the carcinogenicity of the consumption of red meat and processed meatOctober 2015

Obese People Unlikely to Achieve Weight Loss

Losing weight can be a struggle for anyone but a new weight loss study reveals that obese men and women have a very low chance of achieving even a five percent fat loss in a given year: 1 in 10 for women, and 1 in 12 for men. Women who are overweight face a one in 124 chance of returning to normal weight, while men have a one in 210 chance (American Journal of Public Health).

Obesity & Weight Loss

Obese people are unlikely to lose weight and keep it off, according to a new study. Photo by Think Progress

These findings were published in the American Journal of Public Health, which reviewed electronic health records of nearly 280,000 people who lived in England over a 9 year period. “What our findings suggest is that current strategies used to tackle obesity are not helping the majority of obese patients to lose weight and maintain that weight loss,” says lead researcher Alison Fildes, a research psychologist at the University College London. This means that new and effective ways for obesity management are urgent as the obesity rates are steady increasing.

It is obvious that the doctor’s advice of eating healthy and exercise are not enough to reduce the obesity rates and diet plans that promise quick and easy weight loss are irrelevant. “Losing 5 to 10 percent of your body weight has been shown to have meaningful health benefits and is often recommended as a weight loss target. These findings show how difficult it is for people with obesity to achieve and maintain even small amounts of fat loss,” said Dr. Alison Fildes, from the Division of Health and Social Care Research at King’s College London.

The healthiest weight loss happens at a rate between 1 and 2 pounds per week according to Centers for Disease Control and Prevention. This federal agency mentions that losing weight at this rate provides individuals with the best chance of keeping it off. I believe the best way to conquer obesity is to stop it before it happens. This can be done by educating the youth early about weight loss to make them aware and set up inventions for them. It is important that kids understand they are obese and help them with their weight management from the start.

The researchers decided that the best way to reduce obesity rates is through education, which is teaching the public how not to become obese in the first place. “The greatest opportunity for stemming the current obesity epidemic is in wider-reaching public health policies to prevent obesity in the population, “Martin Gulliford of KCL stated in a university press release. Although diet and exercise may be the best way to lose weight, I agree that public policies about weight management would be better for preventing obesity.

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Source: Fildes et al. “Probability of an Obese Person Attaining Normal Body Weight: Cohort Study Using Electronic Records” American Journal of Public Health 16 July 2015

Fat Loss With Intermittent Fasting

Reducing calories with intermittent fasting or daily, long-term calorie restriction for fat loss can seem strange, but it’s a diet strategy that has been around for a long time—and gaining recognition lately. New research demonstrates that intermittent fasting makes you cognitively sharper in addition to lowering your risk of chronic disease and possibly helping you live longer.

Intermittent Fasting for Fat Loss

Intermittent fasting may help you lose weight and improve cognitive performance, according to new study published in Cell Metabolism. Photo by Healthy Geeks

When I think about chronic fasting for weight loss, I instantly feel like I am starving myself by reducing calories but there is some good news! We may be able to receive some of those benefits from cutting our calorie intake just by five days each month, according to a new study published in Cell Metabolism.

Scientist from the University of South California, Los Angeles (UCLA) put 19 people on a diet for five days a month for three months. On the first day, the diet was restricted to 1,090 calories; days two through five allowed them 725 calories. On the rest of the days, the participants were given to opportunity to eat whatever they wanted (Cell Metabolism 2015). Their blood sugar and inflammatory levels improved in the end, even when they begin to eat normally.

These participants were surveyed by researchers and were given a carefully balanced diet so engaging in your own fasting diet is not always a good choice. Experts still don’t recommend long-term calorie restriction and intermittent fasting as a “one-size-fits-all” diet plan.

Fat loss involves diet and exercise so getting physical activity is a must if you are trying to lose weight effectively. Abs does start in the kitchen and that is why healthy eating is equally important as exercise. For those of you that are not completely sold on intermittent fasting for fat loss, here is a 725-caloire diet plan you can use:

Breakfast: Layer two rye crispbreads (55 calories) with sliceLayer Two Crisp Breads from ¼ avocado. Add a sliced boiled egg with a sprinkled of smoked salt.

 

Lunch: Try a large salad with 2 cups of lettuce, 1 cup cherry tomatoes, 1 sliced cucumber, 3 ounces of light tuna, 1/3 cup of thawed frozen corn, 2 teaspoons of red vinegar and 1 teaspoon of olive oil. Tuna salad

Dinner: Black bean soup. Add 1 cup of spinach to 1 cup of black bean soup (140 calories) with extra heat and water. Black bean soup

Desert or Snack: 1 cup of cherries.

 

 

 

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Source: Brandhorst, S. et al. “A Periodic Diet that Mimics Fasting Promotes Multi-System Regeneration, Enhanced Cognitive Performance, and Healthspan” Cell Metabolism www.cell.com 7 July 2015

Belly Fat Increased by Diet Sodas

Do you love diet sodas but still want to lose belly fat? If so, drinking diet sodas may not be a good idea according to a new study published in the Journal of the American Geriatrics Society. Researchers discovered that people who drank diet soda gained nearly 3 times the belly fat over 9 years as those who did not consume diet soda (J AM Geriatr Soc 2015).

Diet Soda Linked to Belly Fat

According to the Journal of the American Geriatric Society, people who drank diet soda gained about 3 times the belly fat over 9 years. ClipArt Photo

In the study, 749 individuals ages 65 and older were asked, every few years, how many cans of soda they consumed a day, and how many of those sodas were diet or regular.

The results were very predictive of abdominal-fat gain, even after the researchers adjusted for factors like smoking, levels of physical activity and diabetes. Individuals who did not drink diet soda gained approximately 0.8 in. around the waistline over the study period, but the ones who consumed diet soda every day gained 3.2 in. The people who fell between – occasional drinkers of diet soda – gained nearly 1.8 in.

This is quite shocking news to me because I always believed that diet sodas were a healthy choice for weight loss but now research shows it increases belly fat over time for women over 40 and 65. Visceral fat – the fat that surrounds the abdominal organs- is associated with increased cardiovascular disease, type-2 diabetes and inflammation which make this kind of fat the most dangerous. These findings, which authors refer to as “striking,” add to the rising body of evidence that no- and low-calorie sweeteners may contain some health concerns.

“Regular sugar has caloric consequences,” says the study’s senior author Dr. Helen Hazuda, professor of medicine at the University of Texas Health Science Center at San Antonio. And one of those is that it triggers satiety – a sense of fullness or satisfaction. “Your body is use to knowing that a sweet taste means you are ingesting energy in the form of calories that, if you don’t burn them off, is going to convert to fat,” she says. Artificial sweeteners, however, confuse our bodies and weaken the link in our brains between sweetness and calories. That, Hazuda says, can lead to weight gain and cravings for sweeter and sweeter treats.

On the other hand, the Caloric Control Council, an association that represents the reduced-caloric food and beverage industry- disagreed with the study’s finding. “The use of low-calorie sweeteners in fat loss have been shown to have benefits,” the group mentioned.

Researchers found that the belly-fat gain was most common in people who were already overweight. Hazuda says when people think they’re doing something good by drinking artificially sweetened drinks, it’s “actually totally counterproductive.” For the most part, if you are seeking to lose belly fat, it would be a wise idea to reduce those diet sodas and choose a healthier diet choice such as natural fruit juice or water for fat loss.

Leeman Taylor
Senior Criminal Justice Major at Florida A&M University
Real Estate Investor & Internet Marketer

Source: Hazuda, H. William, K. Fowler, S. “Diet Soda Intake is Associated with Long-Term Increases in Waist Circumference in a Biethnic Cohort of Older Adults: The San Antonio Longitudinal Study of Aging” 17 March 2015 Journal of the American Geriatrics Society