Tag Archives: reduce calories

Low-Fat Diets Better than Low-Carb Diets for Fat Loss

There has been much controversy as to which is better for fat loss, low-carb diets or low-fat diets. According to the National Institutes of Health, people lose more weight by reducing their fat intake.

Low Carb vs Low Fat Diets

Low-Fat diets may be better than low-carb diets for fat loss, according to the National Institutes of Health study. Photo by Maik Wiedenbach

Researchers examined 19 obese people and they were allowed 2,700 calories daily. Over a two week period they tried diets that reduced their caloric intake by 30 percent, either by reducing fat or cutting carbohydrates. The findings published in BBC News found that participants on a low-fat diet lost 463g of body fat on average after six days. This was 80 percent more fat than the participants on the low-carb diet. I believe if it’s easier to stick to a low-carb diet permanently, I would choose just that and Dr. Hall thinks the same.

Dr. Hall told the American Cancer Society website: “If it’s easier to stick to one diet than another, and to ideally do it permanently, then you should choose that diet.

“But if a low-fat diet is better for you, then you are not going to be at a metabolic disadvantage.”

The theory says that lesser carbohydrates lead to lower levels of insulin, which in turn lead to fat burning. I prefer low-carb diets because research shows these type of diets help you lose weight more effectively but this is my first time learning how they compare to low-fat diets.

“All of those things do happen with carb reduction and you do lose body fat, but not as much as when you cut out the fat,” said lead researchers Dr. Kevin Hall, from the US-based National Institute of Diabetes and Digestive and Kidney Diseases.

The American Cancer Society says that ounce for ounce, fats contain more calories than carbohydrates or proteins, but it’s important to keep in mind that just because something is low in fat doesn’t mean it is low in calories. In this case it seems that you should choose a low-carb diet since fats contain more calories.

A good rule of thumb when you’re reading food labels: For every 100 calories, if the product has 3 grams of fat or less, it’s a low-fat product. This means 30% or less of the calories come from fat.

In reality, any diet that you can stick to is the best for fat loss, regardless if the calories you cut are fats or carbs. This study just shows that you can pick a low-carb or low-fat diet and still lose weight because they require you to reduce calories which is the most important factor for fat loss.

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

Source: Hall, Kevin D. et al. “Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate Restriction in People with Obesity” Cell Metabolism 13 August 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

Diabetes Drug May Aid Weight Loss

Liraglutide (better known as Saxenda), a new injectable diabetes drug approved last year, helps patients who are obese or severely overweight lose weight, according to a new study.

Diabetes Drug May Aid Weight Loss

An injectable diabetes drug, liraglutide ( Saxenda), may help overweight people lose weight, according to a study published in the New England Journal of Medicine. Photo by Yourwellness

The most recent study of the drug, Saxenda, involved 3,700 individuals from six different continents and presented similar results to those in the previous trial: improved fat loss and control of blood sugars, but also several known side effects (New England Journal of Medicine 2015). These discoveries were published in the New England Journal of Medicine. I don’t usually recommend weight loss drugs to help individuals lose weight but this one was recently approved by the Food and Drug Administration (FDA) back in December of last year.

Patients who injected Saxenda lost an average of 18 pounds over a year compared to an average of 6 pounds for those who took a placebo. The participants were also given a reduced-calorie diet and an increased exercise regimen along with the injections. Combining a healthy diet and physical activity is what makes any weight loss medication successful and that is exactly what happened in this study. Women who are pregnant can also benefit from liraglutide which is another advantage.

Sixty-three percent of those who got the injection lost more than 5 percent of their body weight compared to 27 percent who used a placebo. The drug “tends to decrease gastric emptying, the emptying of the stomach. And it gives signals to the brain to lower and increase satiety, said Dr. Xavier Pi-Sunyer of Colombia University Medical Center (New England Journal of Medicine 2015). In other words, this weight loss drug can act as an appetite suppressant to help you lower calories by making you feel full.

This drug is specifically for individuals who are overweight or obese with at least one related health condition, such as type 2 diabetes, high cholesterol or high blood pressure. The side effects of liraglutide (Saxenda) include nausea, diarrhea, pancreatitis and gall bladder abnormalities.

The study was funded by the drug’s creator, Novo Nordisk, in which the FDA required the company to conduct further safety testing showing the serious side effects. For people who are overweight or obese, this new diabetes drug may be a powerful option to finally conquer fat loss along with diet and exercise.

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

Source: Xavier Pi-Sunyer, Arne Astrup, Ken Fujioka, et al “A Randomized, Controlled Trial of 3.0 mg of Liraglutide in Weight Management” The New England Journal of Medicine 2 July 2015

High Intensity Workouts Better for Lowering Blood Sugar

Cardio exercise, such as biking or running, is understood to be the key to weight loss but what about high-intensity workouts? According to a new study published in the Annals of Internal Medicine, cardiovascular workouts with high-intensity may be better for your heart in lowering blood sugar and fat loss, than lower intensity workouts (Ross R, Hudson R, Stotz PJ, Lam M. 2015).

High-Intensity Workouts Better for Weight Loss

High-intensity workouts like running or boxing have been shown to help lower blood sugar levels. Photo by Sante Fe Spa

Boxing and running are my favorite cardio exercises so I often engage in high-intensity exercises when I have time after class. Researchers studied 300 abdominally obese adults to determine the separate effects of exercise amounts and intensity on glucose tolerance. Individuals were selected to perform either long, lower intensity workouts or short, high intensity workouts five times per week. They were instructed to eat a healthy diet but did not reduce caloric intake.

After 6 months, all individuals had identical reductions in waistline, but only participants in the high intensity workout group obtained reduction in 2-hour glucose levels. This means by adding more intensity to your daily weight loss routine, you can significantly lower your blood sugar levels. This is a great female fat loss tip that’s easy to implement by adding weights that gives you a more challenging workout. Men like me can add dumbbells or weights on our body suits for higher intensity.

According to Robert Ross, a researcher at Queen’s University in Kingston, Ontario, “Higher intensity can be achieved simply by increasing the incline while walking on a treadmill or walking at a brisker pace,” Ross says. Anyone can add high intensity to their workouts and those small changes do improve your strength over time if you stay consistent.

Although high intensity exercises may have some special health benefits, this study showed that any physical activity is better than none. Individuals who exercised lost 5-6% of their body weight. I agree that health organizations should consider intensity as well, instead of issuing guidelines on the time spent while exercising for fat loss.

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

Source: Ross R, Hudson R, Stotz PJ, Lam M. Effects of Exercise Amount and Intensity on Abdominal Obesity and Glucose Tolerance in Obese Adults: A Randomized Trial. Ann Intern Med. 2015;162:325-334. doi:10.7326/M14-1189

High Fiber Diets Lead to Modest Fat Loss

Healthy diets appear difficult when we think of reducing calories to lose weight, but by adding this one type of food may be the key to improving your health and fat loss.

Dietary Fiber Leads to Fat Loss

Adding more fiber to your diet leads to modest weight loss according to a new study in the Annals of Internal Medicine 2015. ClipArt photo

According to a new study in the Annals of Internal Medicine, increasing fiber intake may be a reasonable approach for individuals who had problems with weight loss programs. Past studies show how dietary fiber can control your appetite by making you feel full, but researchers wanted to focus on the one dietary change that resulted in collateral effects (Ann Inter. Medicine 2015).

In the clinical trial, 240 adults with metabolic syndrome engaged in group and individual sessions. The group assigned to the American Heart Association (AHA) diet focused on reducing their calories and limiting saturated fat. The fiber group was only asked to consume more foods high in fiber, like whole grains and fruits, to achieve a goal of at least 30 grams of fiber each day. Neither group had to change their daily physical activity or exercise routine.

After 12 months, both groups had about the same weight loss and showed identical reductions in blood pressure, blood sugar and cholesterol levels. I was always a consumer of high fiber diets because I personally love natural fruits and vegetables. I go running about 3 times per week so adding more fiber to my diet would be great for me. “By changing one thing, people in the fiber group were able to improve their diet and lose weight and improve their overall markers for metabolic syndrome,” says study author Dr. Yunsheng Ma.

I agree that weight loss programs should begin to focus more on the good foods that improve your health rather than cutting out foods from your diet. I believe this will make it seem easier to stick to a healthy diet and reduce calories. If you love whole grains, fruits and vegetables like me, I suggest you consume more fiber in your diet for fat loss and to live healthier.

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

Source: Ma Y, Olendzki BC, Wang J, Persuitte GM, Li W, Fang H, et al. “Single-Component Versus Multicomponent Dietary Goals for the Metabolic Syndrome: A Randomized Trial.” Ann Intern Med. 2015; 162:248-257.doi: 10.7326/M14-0611