Browsing: Weight Loss

Low-Carbohydrate, Protein-Rich Dieters Shed More Weight

Introduction.

A new study finds further support for the idea that low-carbohydrate diets can be especially effective, as long as they do not lead people to eat extra fat or avoid exercise.

In the nutritional parlance, carbohydrates refer to sugar and starches. Among dieters, carbohydrates have come to refer to foods especially rich in these food constituents, particularly potatoes, rice, grains, loaves of bread, candy, fruits, and vegetables.

Cutting carbohydrates to trim weight-often under the rubric of the Atkins Diet or the Zone Diet plan- has grown popular in recent years. Boosting these regimens' appeal have been several major studies showing that compared with equal-caloric diets rich in carbohydrates, low-carbohydrates ones help people shed the pounds more quickly and yet experience less hunger while doing so.

However, many people who have filled carbohydrates from their diets have replaced sweet and starchy foods with fatty ones. The fact that many low-carbohydrate diets are, in fact, high in fat may explain some potentially detrimental cholesterol trends in a fundamental subset of low-carbohydrate dieters.

1. Diets rich in low carbohydrates help people shed the pounds more quickly.

The new study explored what would happen if the ratio of fats in the diet were held constant and the pared carbohydrates were replaced, gram-for-gram and calorie-for-calorie, with protein. This four-month trial, conducted in 48 obese women between the ages of 40 and 56, also assigned half of the volunteers on each diet to a low-intensity exercises rule.

The finds, reported in one of the Journal of Nutrition, showed not only that the athletes lost more weight on the low-carbohydrate, protein-rich fare, but also that they lost more body fat than muscle. Moreover, women on the protein-rich diet who exercised lost 20 percent more weight than did the more-sedentary women on this diet. That is a bit surprising, notes study leader Donald K. Layman of the University of Illinois at Urbana-Champaign because the prescribed exercise should not have been enough extra activity to translate into any discernible weight loss. Indeed, the exercise regimen did not provide any extra weight loss to the women eating the carbohydrate-rich diet.

What this means, he told Science News Online, is that the extra protein some women were eating somehow collaborated with exercise to reduce weight.

“This is really surprising, and, frankly, pretty important,” Layman says since the observation flies in the face of most nutrition guidelines, which advise dieters and everyone else in the United States to eat less protein, not more.

For their new trial, Layman and his colleagues gave their volunteers two-week menus and directions on how to prepare the recipes. Participants were instructed to weight portions to ensure she did not eat more than the recommended amounts. Each woman's energy intake was expected to run about 1,700 calories per day. In fact, based on weight losses and records, it became clear that most women consumed even fewer calories, in the range of 1,400 to 1,600 per day.

Each woman ate the same foods, regardless of her diet. What differentiated the two diet groups were the permitted portions. For instance, the high-carbohydrate group was instructed to eat eight servings of starchy foods per day, which included loaves of bread, cereals, rice, and potatoes.

“The high-protein group also ate bread and other starchy foods, just half as much,” Layman says. Similarly, while the high-protein group was instructed to eat nine ounces of meat and eggs per day, the high-carbohydrate eaters were restricted to just 5 ounces.

In the end, women on the high-carbohydrate diet ate about the same proportion of macro-nutrients as they had been downing before taking part in the study: 55 percent of their calories as sugars and starches, 30 percent as fat, and 15 percent as protein. It was the other group that made major changes in the ratio of these macronutrients. The high protein group consumed only 40 percent carbohydrates, 30 percent fat and 30 percent protein.

Moreover, the proteins included in each day's menus were dominated by what Layman terms “high-quality” protein- the type especially rich in the amino acids that build muscle. Some of these amino acids, such as leucine, are not made by the body and must be obtained from the diet- primarily from foods such as meats, dairy, eggs, and soya beans.

Ensuring that each diet provided adequate leucine was a focus of the menu planning. Layman says. He explains that this amino acid is valued for “regulating one of the first steps in turning on the machinery for protein synthesis.” That's important since muscle is almost all protein.

2. Adding a little exercise to the diet regimen helped keep a body metabolism revved up longer.

Adding a little exercise to the diet regimen helped keep a woman's metabolism revved up longer and her muscles conditioned. The two groups that were prescribed exercise were required to take part in a supervised 30-minute walk five days a week and to do 30 minutes of stretching and resistance exercise twice a week, using gym machines dialed to minimal weights. Even the two more-sedentary groups were advised to walk 30 minutes a day five days a week. Layman says, although their compliance was not monitored.

The protein focus looks to have paid rich dividends, Layman says, since women on the protein-enriched diets preserved more of their muscle than the high-carbohydrate diners did. That means that protein and exercise combined to reduce the women's weight by burning body fat.

Both dieting groups trimmed more body fat when they undertook some extra exercise. Sedentary women on the protein diet reduced 15 percent of their body fat during the trial, and those who added in extra exercise lost 21.5 percent of their body fat. By contrast, those who exercised and ate the high-carbohydrate fare lost 15 percent of their body fat, while those sedentary counterparts on that diet shed only 12.3 percent of their fat.

Preserving muscle is important, Layman stresses, since-unlike fat- it burns fundamental energy when the bodies at rest. The higher the proportion of the body that is lean muscle, the higher its energy demands and the more likely that an individual will burn most of the calories she eats-not store them as fat.

The encouraging news, he says, is that the short-term advantages seen in the high-protein part of this trial can be maintained. Some of the women were recruited to stay on their regimens for another year, he notes, “and we find that basically, the same results lasted” for each group.

In a pair of papers he co-authored during the past 2 years, Layman has reported that a key feature of the protein diet's advantages may be leucine. Although a building block of protein, it may have additional metabolic activities, such as being a signaling agent that helps regulate the rate of muscle building and the body's use of blood sugar, he notes. For these functions, leucine may have to be present in concentrations higher than those needed just to build protein.

Conclusion.

In fact, Layman says that leucine-rich diets may even help stabilize blood-sugar concentrations before and after meals- a boon to anyone with type 2 diabetes or a constellation of related heart-disease risk factors known as Syndrome X. He plans to investigate leucine's potential value for such individuals in upcoming studies.

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Going Keto: Why It’s Actually Good For You

Keto diets have really come on strong in the past year and a half and for good reason. It's a great way to not only shed those unwanted pounds quick, but also a great way to get healthy and stay that way. For those that have tried the Keto Diet and are still on it, it's more than just a diet. It's a way of life, a completely new lifestyle. But like any major shift in our lives it is not an easy one, it takes an incredible amount of commitment and determination.

Good for Some But not for all? – Although a ketogenic diet has been used to greatly improve people's quality of life, there are some out there who do not share the major's way of thinking. But why is that exactly? Ever since we can remember we have been taught that the only way to get rid of the extra weight was to quit eating the fat filled foods that we are so accustomed to eating every day. So instructing people to eat healthy fats (The key word is Healthy) you can certainly understand why some people would be skeptical as to how and why you would eat more fat to achieve weight lost and achieve it fast. This concept goes against everything we have ever known about weight loss.

How Keto Started – Discovered by endocrinologist Rollin Woodyatt in 1921 when he found that 3 water -soluble compounds Aceture, B-hydroxybutyrate and Acetoacetate (Known together as Ketone bodies) were produced by the liver as a result of starvation or if the person followed a diet rich with high fat and very low carbs. Later on that year a man from the Mayo Clinic by the name of Russel Wilder named it the “Ketogenic Diet,” and used it to treat epilepsy in young children with great success. But because of advances in medicine it was replaced.

My Struggles Starting Keto – I started Keto February 28th 2018, I had made an attempt at the Keto Diet once before about 6 months prior but was never able to make it through the first week. The first week on Keto is the worst part of the entire process, this is when the dreaded Keto Flu appears also called the carb flu. The Keto Flu is a natural reaction your body undergoes when switching from burning glucose (sugar) as energy to burning fat instead. Many people who have gone on the Keto Diet say that it actually feels similar to withdrawal from an addictive substance. This can last anywhere between 3 days to an week week, it only rented a few days in my case.

People who have had the keto Flu report feeling drowsy, achy, nauseous, dizzy and have terrible migraines among other things. The first week is usually when people attempt a Keto Diet fail and quit, just remember that this happens to everyone early in the process and if you can get past the first week the hardest part is over. There are a few remedies you can use to help you get through this rough spell. Taking Electrolyte supplements, staying hydrated, drinking bone broth, eating more meat and getting plenty of sleep. Keto Flu is an unfortunate event that occurs to everyone as the body expels the typical day-to-day diet. You just have to power through.

What Does A Ketogenic Diet Look Like? – When the average person eats a meal rich in carbs, their body takes those carbs and converts them into glucose for fuel. Glucose is the body's main source of fuel when carbs are present in the body, on a Keto diet there are very low if any at all carbs consumed which forces the body to utilize other forms of energy to keep the body functioning properly. This is where healthy fats come into play, with the absence of carbs the liver takes fatty acids in the body and converts them into ketone bodies.

An ideal Keto diet should consist of:

• 70-80% Fat
• 20-25% Protein
• 5-10% Carbs

You should not be eating more than 20g of carbs per day to maintain the typical Ketogenic diet. I personally ate less than 10g per day for a more drastic experience but I achieved my initial goals and then some. I lost 28 lbs. in a little under 3 weeks.

What Is Ketosis? – When the body is fueled completely by fat it enters a state called “Ketosis,” which is a natural state for the body. After all of the sugars and unhealthy fats have been removed from the body during the first couple of weeks, the body is now free run on healthy fats. Ketosis has many potential benefits-related to rapid weight loss, health or performance. In certain situations like type 1 diabetes excessive ketosis can become extremely dangerous, where as in certain cases paired with intermittent fasting can be extremely beneficial for people suffering from type 2 diabetes. Substantial work is being conducted on this topic by Dr. Jason Fung MD (Nephrologist) of the Intensive Dietary Management Program.

What I Can and Can not Eat – For someone new to Keto it can be very challenging to stick to a low-carb diet, even though fat is the cornerstone of this diet you should not be eating any and all kinds of fat. Healthy fats are essential, but what is healthy fat you might ask. Healthy fats would consist of grass-fed meats ((lamb, beef, goat, venison), wild caught fish and seafood, pastured pork & poultry's. Eggs and salt free butters can also be ingested. Be sure to stay away from starchy vegetables, fruit, and grains. Processed foods are in no way accepted in any shape or form on the Ketogenic diet, artificial sweeteners and milk can also pose a serious issue.

So far I am 5 weeks in and down 34 lbs. and feeling great, I have an intense amount of energy and do not crash midday during work like I used to. It will take some serious commitment and a great meal plan to get to where you want to be health wise. But the road to get there is always more fulfilling then where you end up.

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How to Lose Thigh Fat at Home in a Week

How To Lose Leg Fat and Strategies To Help You Lose Thigh Fat

Lots of people, mostly women, are concerned about how to lose leg fat. Women are known for storing fat or any extra pounds on the lower parts of their body which is normally around the hips, waist, butts, thighs and leg. You will find that any person that is carrying any extra pounds around the waist or thighs is likely to be overweight on other parts of the body for example the stomach. If you are one of those women that is overweight or carrying a few extra pounds and is desperate to lose them then you will be getting a few tips today that will help you lose inner thigh or lose leg fat quickly.

There is a new terminology out there known as eating thin. Nutrition plays a massive part when it comes to losing thigh fat or shedding excess fat from the legs. Eating thin basically means paying more attention to the kinds of things that you eat. It is important that if you are overweight and really want to lose leg fat that you cut down on your carbs and any food that contains a lot of fat. When you are on a mission to lose thigh fat fast it is important that you only take in the daily calories that your body needs. Any excess calories that your body does not require will usually be stored as excess fat in different parts of your body for example the thighs and legs.

Obviously it is important that you eat normal meals and not skip any meals or go on a hunger strike. What we are saying is that you only eat the right kinds of food that is low fat products, fruits and vegetables, and foods that have high fiber content. This is important if you are going to shed the extra weight. Some of these low fat foods for example skinned milk and low fat yogurts may not be as tasty as the full cream versions but it is important that you acquire the taste for them if you want to lose leg fat.

You do not always achieve the best results by just changing your diet. It is important that you combine this with other fat burning strategies. You can burn some of the extra fat by being more active. An increase in your metabolic rate has been proven to help you burn some of the extra fat stored quicker. Now it is important to be armed with the strategies to help improve your metabolic rate. What are some of the things that will help improve your metabolic rate?

The kinds of food you eat has been proven to help with the fat burning process. Eating the right kinds of proteins for example beans, lean meats and skinless chicken will help your body in the fat burning process. Also have more fruits and vegetables in your diet has been proved to help an individual burn calories faster. Fruits like oranges, lemons, apples to name but a few are called catabolic foods due to the fact they actually burn up greater amount of calories than they provide to the body which is excellent.

Instead of jumping from one strategy to the other that is going to show you how to lose leg fat it is important that you actually follow some of the tips that have been given to you in this article. Okay finally I want you to think about how many times you have actually taken a walk down to the local store. How many times do you actually engage in any physical activity? There are a number of simple physical activities that you can engage in to help you stay fit and lose leg fat fast. Simply walking your dog if you have one or walking to the local store instead of driving can help you lose leg fat. It is important that you take some of the tips we have given you seriously if you are going to lose thigh fat or leg fat quickly.

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