Archive for the ‘Diet Effectively’ Category

Losing weight can be frustrating and a struggle. When results dont happen fast enough, it causes many people to consider using diet products to speed up the process. At the same time, there is hesitancy and concern about the effectiveness and safety of taking weight loss supplements.

Being hesitant about taking supplements is good because it causes you to think. It motivates you to care about your health and learn more about a product before using it.

Isagenix is one of many weight loss products on the market. The creators claim to offer science-backed supplements that work. They make incredible health claims that sound good, but are they true?

Before taking Isagenix, it will be important to learn if its really effective and safe for weight loss or just another expensive fad diet.

The Isagenix program was founded in 2002 and is a multi-level marketing company. This means the company offers money to consumers to sell their products and once you become a distributor, you recruit additional salespeople to make a profit. You also make money through direct sales to customers. In other words, the company is based on a pyramid selling strategy.

According to the Isagenix website, their vision is to impact world health and free people from physical and financial pain. Evidently, taking their supplements can make you healthy and selling their products can make you rich.

The Isagenix 30-Day System is one of the primary products promoted on their website. Its marketed as a cleansing and fat-burning starter program that can be used long-term for healthy weight loss. The cost is not cheap and retails for about $379 dollars per month.

Isagenix offers a variety of supplement programs based on specific goals. Some of their plans include supplements for performance, healthy aging, and personal care. Weight Wellness is considered their primary program for weight loss.

The 30-Day Isagenix System is marketed as a long-term flexible weight loss program. This appears to be the most popular among the seven different options available. The program consists of shake days along with two cleanse days per week.

The program works by replacing two meals per day with an Isagenix shake (240280 calories). Your third meal would include a healthy meal between 400 and 600 calories. This equates to only 1,160 calories daily and considered a very low-calorie diet.

Cleanse days are recommended one or two times weekly. Instead of using shakes or eating a meal, you consume four small servings of Isagenix Cleanse for Life drink. You are also allowed to eat a tiny amount of suggested fruits and Isagenix-approved snacks.

The cleanse days are meant to flush your body of toxins and considered a form of intermittent fasting. Intermittent fasting is an eating pattern where you cycle between eating and fasting (not eating).

The program also includes taking supplements said to help with cleansing and weight loss. These include an Isagenix fat burner capsule called a Natural Accelerator and Isaflush laxative capsule used for cleansing.

According to the 30-Day System, you will experience consistent weight loss, satisfy unhealthy food cravings, and improved muscle tone. Isagenix claims to provide healthy weight loss and support the bodys natural detoxification system. However, this claim or any of their product claims have not been evaluated or approved by the Food and Drug Administration (FDA).

Isagenix offers many products, with the 30-Day System being the most popular. The supplement bundle contains shakes, cleanses, snacks, fat burners, and other items that claim to help you achieve and maintain weight loss results.

The following is a list of products and ingredients included with the 30-Day System:

Isagenix can help you lose weight but not in a healthy way, according to nutrition experts. The program restricts calories so you are eating next to nothing and instead consuming portion-controlled shakes and snacks. Youre not learning how to eat a balanced diet containing real food for sustainable weight loss.

Any restrictive diet will cause weight loss because youre creating a caloric deficit. It doesnt matter if the calories are coming from whole foods or meal replacement shakes. If you dont eat enough, you will lose weight, period.

Your body requires a certain amount of calories for healthy weight loss. On average, a female should consume about 1,500 calories daily to lose one pound per week. Its recommended the average male consume about 2,000 calories daily for the same result.

The Isagenix 30-Day System falls way below the average daily recommended calories for healthy weight loss. Shake days can range between 1,160 to 1,500 calories and only a few hundred calories on cleanse days.

Isagenix does use caloric restriction and intermittent fasting shown to promote weight loss, but the methods and products remain questionable.

Restrictive diets like Isagenix are just not sustainable according to nutrition experts.

Because the program is very restrictive, it falls into the category of a fad diet. Fad diets by definition are diets characterized by highly restrictive or unusual food choices. They also make weight loss and other health claims without sufficient evidence to support their promises.

The Isagenix program restricts calories and limits necessary fuel to your body. It can leave you feeling hungry and potentially nutrient deficient.

Restricting too many calories can also work against you. Your body recognizes the need for calories or energy to run efficiently. Without sufficient calories, the body shifts into survival mode by slowing metabolism to preserve fat stores to be used as energy in the future. This eventually leads to the inability to lose weight, frustration, and yo-yo dieting.

Restrictive diets like the Isagenix program set people up for failure because youre not eating real food. Instead, you are consuming diet shakes and supplements as your main nutrition. This is not realistic or sustainable long-term. Studies show that approximately 95 percent of dieters regain their weight plus more from diets like Isagenix.

The Isagenix diet doesnt teach lasting change. In other words, it doesnt help you develop healthy eating strategies that are sustainable. The best and proven method for healthy weight loss is eating a wide variety of nutrient-rich whole foods.

Isagenix does offer a structured program that limits calories and provides portion control. This could be considered a plus for those who struggle with overeating and portion sizes.

The convenience of pre-packaged food products delivered to your doorstep is another allure for dieters using Isagenix. Having meals ready to go saves time and accommodates busy lifestyles.

One of the cons of the Isagenix diet is it not being real food. The products are highly processed, containing lots of sugar and additives.

The Isagenix diet attempts to make up for a lack of real food nutrients in their weight loss program by loading their products with herbal blends, vitamins, and minerals. According to nutrition experts, there is no replacement for nutrients that come from consuming whole foods.

The 30-Day System doesnt teach you how to eat real food as a healthy lifestyle. Once you have completed the diet, you are left without nutrition education for sustainable weight loss.

Isagenix also uses a multi-level marketing or pyramid sales strategy where the distributors not only sell the products but provide nutritional counseling. The problem is most of these associates offering support and advice lack nutrition and/or medical education.

Also, get ready to fork over lots of cash because the 30-Day Diet System is very expensive.

Limits calories and provides portion control

Convenience of pre-packaged food

Saves time and accommodates busy lifestyles

Variety of supplement programs

Highly processed, containing lots of sugar and additives

Not a replacement for nutrients from whole foods

Doesnt teach how to eat real food as a healthy lifestyle

Very expensive

Isagenix makes scientific claims that their product is an effective and healthy way to lose weight. The program also claims to flush out toxins, support whole body cleansing, and eliminate fat. Their website also includes a disclaimer stating these claims are not evaluated or supported by the FDA.

Research has been conducted on calorie restriction and intermittent fasting, but Isagenix proudly makes reference only to select studies that support their products and weight loss philosophy. They refrain from telling you Isagenix has funded the research or that some of their affiliates are part of the research panel.

Other published research examined caloric restriction and intermittent fasting effective for weight loss. The study participants included 54 obese women split into two groups. One group consumed a liquid diet (Isagenix) and the other a healthy food-based diet. Cleanse days, caloric restriction, and pre-portioned meals were provided to the liquid diet group but not the food-based group.

The study concluded that the liquid diet (Isagenix) group experienced greater weight loss than the food-based diet group over an 8-week period.

Regardless of Isagenix using intermittent fasting and calorie restriction as part of their weight loss plan, the program itself lacks sufficient research to support their claims.

Taking Isagenix or any weight loss supplement is a personal choice, but there are a few things to consider.

All supplements, including Isagenix diet products, are not regulated by the FDA. This means there is no guarantee of the purity, safety, and effectiveness of the product.

Diet systems like Isagenix restrict calories and use supplements as your main nutrition source. This is not realistic or sustainable. You are not learning healthy eating habits if you are relying on shakes and processed snacks to sustain you.

A better and proven method for healthy weight loss is eating a balanced diet that includes a wide variety of whole foods. Consuming a variety of nutrient-rich foods allows you to build life-long healthy eating habits and experience sustainable weight loss.

Its also recommended to talk with your physician before taking Isagenix to make sure this is the right choice for you.

A Word From Verywell

The Isagenix weight loss system is a popular diet that restricts calories and uses supplements to sustain you. Studies show restrictive or fad diets like Isagenix dont work and arent the best choice for healthy weight loss. Weight is initially lost and quickly, but is regained plus more in 95 percent of dieters.

Isagenix products cant take the place of nutrients from real food, nor does the program teach lasting change. The best and proven method for weight loss is building life-long healthy eating habits by consuming a variety of nutrient-rich whole foods.

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Is the Isagenix Diet an Effective Way to Lose Weight?

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Jan 13th, 2019 | Filed under Diet Effectively

Hypertension, or high blood pressure, is one of the most common diseases. It affects 1 in 3 Americans over the age of 18 years old. Hypertension, especially when ignored, can lead to more severe disorders such as cerebrovascular diseases, cardiac problems, and kidney failure. The treatment of hypertension and maintenance of optimal blood pressure level is of great importance.

Blood pressure is a measure of the force of blood in the circulatory system, which is often taken for medical diagnosis and monitoring. The reading consists of two levels or numbers, namely the systolic blood pressure (upper or first number) and diastolic blood pressure (lower or second number).

Systolic pressure: indicates the pressure of blood against artery walls when your heart beats and pushes the blood round the body.

Diastolic pressure: indicates the pressure of blood against artery walls between heartbeats, when your heart is at rest and refilling with blood.

Normal blood pressure is 90 to 120 mmHg for systolic and 60 to 80 mmHg for diastolic blood pressure. The criteria for diagnosing hypertension is a blood pressure over or equal to 130 mmHg/80 mmHg. Hypertension is further divided into two stages:

stage 1, where systolic blood pressure ranges from 130 to 139 mmHg and/or the diastolic blood pressure ranges from 80 to 89 mmHg; and

stage 2, where systolic blood pressure is over or equal to 140 mmHg and/or the diastolic blood pressure is over or equal to 90 mmHg.

People who have systolic blood pressure between 120 and 129 mmHg and diastolic blood pressure between 60 and 80 mmHg have high normal values of blood pressure, and this range is defined as a stage of prehypertension. Your blood pressure can be unhealthy even if it stays only slightly above 120/80 mmHg. The higher the level, the greater the health risk.

In around 5% of patients suffering from hypertension, it is due to an underlying medical disorder. For example, kidney disease, primary aldosteronism and pheochromocytoma. This kind of hypertension is called secondary, and treating the underlying condition will very likely result to a reduction in blood pressure levels or return to normal values. However, in most patients the cause of hypertension is unknown. This is called primary or essential hypertension, and it commonly requires a life-long treatment.

A high blood pressure makes it hard for the heart to pump enough supply of blood that contains the nutrients and oxygen needed by the different parts of the body. This can result to less elastic and scarred arteries. When stiffening of the arteries develop, it causes thickening of the cardiac muscle making it work even harder and weak. Damaged arteries affect the amount of blood supply that reaches body organs for proper functioning and a reduction in blood supply will harm any affected organs. This is why kidney failure is a very possible complication of high blood pressure.

Hypertension treatment is complex, and it includes lifestyle changes and medical treatment. However, medical treatment may not always be needed. You can ask your doctor for advise. It is important to keep in mind that medical consultation remains a priority.

The need for medical intervention can be determined by a doctor, where the combination and doses of antihypertensives are individual to each patient, as they depend on patient’s blood pressure levels, age, other diseases that the patient may be suffering from and patient’s general state.

On another note, every patient with hypertension is advised to make changes to their lifestyle. These include weight reduction, smoking cessation, engagement in aerobical physical activities, moderation of alcohol consumption and changes in diet.

The National Heart, Lung, and Blood Institute, and The American Heart Association promote the DASH diet for the control and prevention of hypertension. The DASH diet was first developed in the 1990s, based on multiple research, in order to produce a food-based strategy to lower blood pressure.

The DASH diet has been found to lower the blood pressure levels of individuals whether they be hypertensive or healthy people. Interestingly, this can also be achieved even without changes in salt intake or weight. However, it has shown not to lower the blood pressure level of healthy individuals to an extent that it goes below normal levels.

The efficacy of the diet was proven in many studies: in average, it can help reduce blood pressure levels by 11/8 mmHg in hypertensive patients, and by 8/4 mmHg in non-hypertensive and prehypertensive persons.

The DASH diet is a meal plan containing high amounts of fruits, vegetables and whole grains. Fat-free or low-fat diary products, fish, beans and nuts should also be included. Foods rich in nutrients such as potassium, calcium and magnesium, along with antioxidants, contributes greatly to the normal functioning of the cardiovascular system.

The DASH plan recommends limiting foods that are high in saturated fat, such as red meat and full-fat dairy products, and reducing sweets and/or beverages of sugar content. Although the diet itself is proven to help reduce blood pressure and LDL cholesterol levels, it is recommended that sodium intake is also lowered and limited to only 1500-3000 mg/day, as it further improves the result. The inclusion of restrictions in sodium intake to the diet has shown the greatest reductions in blood pressure levels among the studies. Hypertensive individuals with the lowest intakes of salt appeared to display the most impressive results. Eg., A daily intake of 1,500 milligrams (mg) sodium lowers blood pressure further than a daily intake of 2,300 mg sodium.

The DASH diet was not designed as a weight loss plan, but following the diet does not lead to unhealthy weight gain. However, since reduction of weight is also needed in some patients with hypertension, weight loss can be easily achieved by following the meal plan where you can reduce daily intake into 2000 calories; while increasing physical activity.

Following the diet, together with other healthy lifestyle changes adds up to the effects of antihypertensives. It may also allow the possibility to have lower doses of these drugs needed in controlling blood pressure in patients with hypertension. It is even more important in patients with prehypertension, for with these patients, lifestyle changes can prevent or slow down the actual development of hypertension. It can help prolong the time where you have no need for intake of medical substances or need for undergoing regular therapy.

The DASH dietary pattern may be effective at lowering blood pressure but is not only recommended for people suffering from hypertension; it is recommended for everyone, as it is a model of modern healthy diet, that is balanced, flexible, easy to follow as you go on and requires no special foods.

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The DASH Diet | Cooking DASH Diet Recipes & More…

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Dec 21st, 2018 | Filed under Diet Effectively

Medications that prevent bone loss and breakdown

Currently, the most effective medications for osteoporosis that are approved by the FDA are antiresorptive agents, which decrease the removal of calcium from bones. The bone is a living dynamic structure; it is constantly being built and removed (resorbed). This process is an essential part of maintaining the normal calcium level in the blood and serves to repair tiny cracks in the bones that occur with normal daily activity and to remodel bone based on the physical stresses placed on the bone. Osteoporosis results when the rate of bone resorption exceeds the rate of bone rebuilding. Antiresorptive medications inhibit removal of bone (resorption), thus tipping the balance in favor of bone rebuilding and increasing bone density. HRT is one example of an antiresorptive agent. Others include alendronate (Fosamax), risedronate (Actonel), raloxifene (Evista), ibandronate (Boniva), calcitonin (Calcimar), zoledronate (Reclast), and denosumab (Prolia).

Bisphosphonates decrease the risk of hip fracture, wrist fracture, and spine fracture in people with osteoporosis and can improve the T-score. Alendronate (Fosamax), risedronate (Actonel, Atelvia), ibandronate (Boniva), and zoledronate (Reclast) are bisphosphonates.

To reduce side effects and to enhance absorption of the medicine, all bisphosphonates taken by mouth (orally) should be taken in the morning, on an empty stomach, 30 minutes before breakfast, and with at least 8 ounces (240 ml) of water (not juice). This improves the absorption of the bisphosphonate. Taking the pill sitting or standing (as well as drinking adequate amounts of liquids) minimizes the chances of the pill being lodged in the esophagus, where it can cause ulceration and scarring. Patients should also remain upright for at least 30 minutes after taking the pill to avoid reflux of the pill into the esophagus. Newer intravenous bisphosphonates, such as ibandronate (Boniva) and zoledronate (Reclast), bypass the potential esophagus and stomach problems.

Food, calcium, iron supplements, vitamins with minerals, or antacids containing calcium, magnesium, or aluminum can reduce the absorption of oral bisphosphonates, thereby resulting in loss of effectiveness. Therefore, oral bisphosphonates should be taken with plain water only in the morning before breakfast. Also, no food or drink should be taken for at least 30 minutes afterward.

Alendronate (Fosamax) is a bisphosphonate antiresorptive medication. Alendronate is approved for the prevention and treatment of postmenopausal osteoporosis as well as for osteoporosis that is caused by cortisone-related medications (glucocorticoid-induced osteoporosis). Alendronate has been shown to increase bone density and reduce fractures in the spine, hips, and arms. Fosamax is taken by mouth once a week to prevent and treat postmenopausal osteoporosis. Alendronate is the first osteoporosis medication also approved for increasing bone density in men with osteoporosis, either in a daily or a weekly dosing schedule.

Fosamax generally is well tolerated with few side effects. One side effect of alendronate is irritation of the esophagus (the food pipe connecting the mouth to the stomach). Inflammation of the esophagus (esophagitis) and ulcers of the esophagus have been reported infrequently with alendronate use.

Risedronate (Actonel, Atelvia) is another bisphosphonate antiresorptive medication. Like alendronate, this drug is approved for the prevention and treatment of postmenopausal osteoporosis as well as for osteoporosis that is caused by cortisone-related medications (glucocorticoid-induced osteoporosis). Risedronate is chemically different from alendronate and has less likelihood of causing esophageal irritation. Risedronate also is more potent in preventing the resorption of bone than alendronate.

Ibandronate (Boniva) is a bisphosphonate for prevention and treatment of postmenopausal osteoporosis. It is available in formulations for both daily and monthly oral use as well as for intravenous use every three months.

Zoledronate (Reclast) is a unique intravenous bisphosphonate antiresorptive medication that is given once every year. This formulation seems to have very good ability to strengthen bones and prevent fractures of both spinal and nonspinal bones. The convenience of once-a-year dosing is obvious. As with all bisphosphonates, patients taking Reclast must be taking adequate calcium and vitamin D prior to and after infusion of the medication for optimal results. Generally, patients are given acetaminophen (Tylenol) the day of the infusion and for several days afterward to prevent occasional minor muscle and joint aches. The infusion lasts approximately 20-30 minutes. Reclast is used to treat and prevent osteoporosis in postmenopausal women and increases bone mass in men with osteoporosis. Reclast is also used to treat and prevent steroid-induced osteoporosis (glucocorticoid-induced osteoporosis). Reclast reduces risk of fractures after a low-trauma hip fracture. Reclast should not be used in patients who have had avascular necrosis or during/prior to pregnancy.

Raloxifene (Evista)

Raloxifene (Evista) belongs to a class of drugs called selective estrogen receptor modulators (SERMs). SERMs work like estrogen in some tissues but as an antiestrogen in other tissues. The SERMs were developed to reap the benefits of estrogen while avoiding the potential side effects of estrogen. Thus, raloxifene can act like estrogen on bone but as an antiestrogen on the lining of the uterus where the effects of estrogen can promote cancer.

The first SERM to reach the market was tamoxifen (Nolvadex), which blocks the stimulative effect of estrogen on breast tissue. Tamoxifen has proven valuable in women who have had cancer in one breast for preventing cancer in the second breast. Raloxifene is the second SERM to be approved by the FDA. Evista has been approved for the prevention and treatment of osteoporosis in postmenopausal women. In a three-year study involving some 600 postmenopausal women, raloxifene was found to increase bone density (and lower LDL cholesterol) while having no detrimental effect on the uterine lining (which means that it is unlikely to cause uterine cancer).

Because of its antiestrogen effects, the most common side effects with Evista are hot flashes. Conversely, because of its estrogenic effects, Evista increases the risk of blood clots, including deep vein thrombosis (DVT) and pulmonary embolism (blood clots in the lung). The greatest increase in risk occurs during the first four months of use. Patients taking raloxifene should avoid prolonged periods of immobility during travel, when blood clots are more prone to occur. The risk of deep vein thrombosis with raloxifene is probably comparable to that of estrogen, about two to three times higher than the usual low rate of occurrence. Evista decreases the risk of spinal fractures in postmenopausal women with osteoporosis, but it is not known if there is a similar benefit in decreasing the risk of hip fracture. (The only agents that are definitely proven to decrease the risk of hip fracture are bisphosphonates and denosumab.)

Calcitonin (Calcimar, Miacalcin) is a hormone that has been approved by the FDA in the U.S. for treating osteoporosis. Calcitonins come from several animal species, but salmon calcitonin is the one most widely used. Calcitonin can be administered as a shot under the skin (subcutaneously), into the muscle (intramuscularly), or inhaled nasally (intranasally). Intranasal calcitonin is the most convenient of the three methods of administration.

Calcitonin has been shown to prevent bone loss in postmenopausal women. In women with established osteoporosis, calcitonin has been shown to increase bone density and strength in the spine only.

Calcitonin is a weaker antiresorptive medication than bisphosphonates. Calcitonin is not as effective in increasing bone density and strengthening bone as estrogen and the other antiresorptive agents, particularly bisphosphonates. In addition, it is not as effective as bisphosphonates in reducing the risk of spinal fractures and has not been proven effective in reducing hip fracture risk. Therefore, calcitonin is not the first choice of treatment in women with established osteoporosis. Nevertheless, calcitonin is a helpful alternative treatment for patients who cannot tolerate other medications.

Common side effects of either injected or nasal spray calcitonin are nausea and flushing. Patients using Miacalcin Nasal Spray can develop nasal irritation, a runny nose, or nosebleeds. Injectable calcitonin can cause local skin redness at the site of injection, skin rash, and flushing.

Teriparatide (Forteo) is a synthetic version of the human hormone, parathyroid hormone, which helps to regulate calcium metabolism. Unlike other medications for osteoporosis that reduce the resorption of bone, teriparatide very effectively promotes the growth of new bone. Forteo is self-injected into the skin. Because long-term safety is not yet established, it is only FDA-approved for 24 months of use. It reduces spinal fractures in women with known osteoporosis, but it is not known if there is a similar reduction in the risk for hip fracture. Generally, after a two-year course of teriparatide the patient is switched to bisphosphonate therapy to maintain bone density.

The latest treatment approved for osteoporosis is denosumab (Prolia), an injectable antibody that blocks a chemical messenger that plays a role in promoting bone thinning by the bone cells that are responsible for bone resorption. Prolia strengthens bone by increasing its density and reduces fractures. Prolia is administered by twice yearly injections under the skin. Denosumab is used for the treatment of postmenopausal women with osteoporosis at high risk for fracture, defined as a history of osteoporotic fracture, or multiple risk factors for fracture, or patients who have failed or are intolerant to other available osteoporosis therapy. Denosumab can cause increased risk of infections and low blood calcium levels (hypocalcemia).

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Osteoporosis Causes, Symptoms, Treatment & Diet

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Dec 16th, 2018 | Filed under Diet Effectively

Home Weight Loss Diets 77 Proven Ways To Lose Weight And Keep It Off (Sorry, No Miracle Potions Or Quick-Fixes Here)

[Last updated 25th October, 2018]

Want to lose weight and keep it off?

Youre in the right place.

Ive put together the most comprehensive list ofways to lose weight without any miracle potions, crazy diets or other scams you usually come across.

These are all credible and scientifically accurate recommendations that you can implement right now.

But before you go any further,keep thisin mind

All diets work.

Although they can take opposing approaches, all dietsare designed to make you eat fewer calories by restricting certain food groups.

Whetherthe restriction is onprocessed foods, carbs, fats, animal products oreven skipping meals, they all work by limiting the amount of calories you consume (1).

With that in mind,the following weight loss tips and strategies are all proven waysto eat fewer calories or burn additional calorieswith minimal effort on your part. It must be the most complete and accurate list available online

If you already think youve tried it all, go through this list. I guarantee youll discover golden ideas you wish youd thought of years ago.

Warning: this list is huge.

Coconut oil has become very popular in the natural health community.

However, those who want to lose weight should not be adding more into their diet.

Coconut oil is 100% fat and 1 gram of fat contains 9 calories. By comparison, 1 gram of carbohydrate or protein contains only 4 calories per gram.

This means coconut oil is bursting with calories.

For example, just one tablespoon (13.6 grams) of coconut oil is 117 calories. Thats equal to the calories in three oreo cookies, or half a Mars bar (2).

The benefits of coconut oil have also been grossly exaggerated, so its best just to save it for delicious Asian dishes.

Many use their kids as an excuse for having junk food in the house.

Yet in reality, you are in control of purchasing decisions, not them.

And if you believe the foods your children want are not healthy options for you, why would they be for your children?

Fat loss is a lot easier if everyone is eating healthy at home, not just you.

Here are some options if you have fussy kids.

Todays official nutrition guidelines recommend we eat breakfast.

But new research shows its not the most important meal of the day. At least, not for grown adults.

In this large study comparing recommendations to eat or skip breakfast in 309 overweight or obese subjects, there was no difference in weight between groups after 4 months (3).

It simply didnt matter whether people ate or skipped breakfast.

It was always thought that skipping breakfast caused people to be hungrier and eat more calories later in the day. However, turns out this isnt enough to overcompensate for the breakfast that was skipped.

This seems logical, because you are effectively removing an entire meal from your diet each day.

Basically if youre hungry in the morning, eat breakfast. If you arent, dont.

Many people dont even consider a milk coffee to be a snack, let alone a high-calorie snack.

But a 12 oz (350 ml) whole milk coffee, such as a latte or cappuccino, contains 165 calories (4).

Thats almost the same as eating a glazed donut from Krispy Kreme, or two large boiled eggs (5).

If you like coffee andyou need to lose weigh its best to stick to plain, black coffee.

Whole milk in your coffee is one thing, but adding loads of sugar takes it to a whole new level.

High-calorie coffee drinks are actually no better than soft drinks. Theyre loaded with empty calories that can equal a whole meal or more.


Starbucks 16 oz Unicorn Frappuccino had a whopping 410 calories.

Fair enough if you wanted to try that with a friend (I did), but flavoured coffee should not be a regular part of your diet.

Many people eat healthy during the week only to cheat or splurge on the weekend with junk food, restaurant meals and alcohol.

Unfortunately, if you are trying to lose weight then this eating pattern will not work.

The extra calories you consume on the weekend will cancel out any deficit you create during the week.Dr. Spencer illustrates this nicely:

Sustainable weight loss is about lifestyle change, which includes the majority of weekends too.

Many couples fill their plates with the same amount of food.

Generally speaking, over time this will cause one person to gain weight. Calorie requirements vary widely depending on your current weight and how physically active you are.

For example, an active200 lb (90kg)male requires about 2800 calories to maintain his weight.An active 155 lb (70kg) woman requires about 2170 calories. Exceeding those needs will cause fat gain.

For perspective, that600 calorie difference in requirementsis equivalent to a small McDonalds Happy Meal with Coke.

To accurately predict your daily calorie requirements I recommend using Alan Aragonsequation, which is accurate to within 5% of the longer formulas:

I love butter.

It can turn just about any plain dish into a culinary masterpiece.

But its extremely high in calories, which means its not a good idea to increase your consumption.

Not only that, but large quantities of butter appear to be much worse for heart health markers than equal amounts of cheese or cream (6, 7).

For this reason (among others), the craze to bulletproof your diet with butter is dumb.

Its so easy to slather on excessive amounts of a spread like peanut butter, Nutella or margarine.

Trying to eyeball it can be incredibly deceiving.

Source:Ben Carpenter

Use a tablespoon to first measure out how much spread youll have. Getting this right could be huge for your weight loss efforts.

Hara hachi buis a traditional Japanese practice thatroughly translates as eat until you are80% full.

This isin stark contrastwithour typical Western eating pattern, which is to eat until your sides are splitting.

This form of self-imposed calorie restriction seems to work exceptionally well for those who practice it, such as residents of the Japanese islandof Okinawa.

Older Okinawanshave a body mass index (BMI) of 18 to 22, compared with an average of 27 for olderAmericans.Above 25 is considered overweight (8, 9).

Its no wonder Okinawa has the most centenarians (people who live over the age of 100) in the world.

Simplyalteringexpectations of how full you should feel after a mealcan be a powerful mindset shift for those who want to lose weight.

Eating frequent small meals through the day was always thought to be good for weight loss.

The idea was that eating often kept your metabolism high so you would burn more energy, encouraging weight loss.

But it turns out that during digestion, the total amount of food eaten actually determines the amount of energy used, rather than how often you eat (10,11).

So eating three meals of 800 calories will burn the same amount of calories as eating six meals of 400 calories. There is literally no difference.

Eating regularly throughout the day works for some, but if thats not you, stop.

Because theres basically nothing fun you can eat, so you will lose weight.

In all seriousness, it can work because a Paleo eating pattern forces you to cut out most high calorie junk foods, which means youll eat fewer calories.

As you might expect, research shows it can be an effective weight loss diet (12,13).

The question is how long can you maintain a restrictive diet that cuts out all bread, pasta and any sweet treats forever?

Again, because theres basically nothing fun you can eat!

In actual fact animal products are typically far higher in calories compared to plant foods. Especially cheese and processed meat like sausages and bacon.

Cutting out these from your diet will result in fewer calories consumed and weight loss.

The data consistently shows that vegetarians and vegans are thinner than the average person (14,15).

Chicken tenders, nuggets, fish fingers, tater tots (potato gems) and other frozen snacks are a popular treat.

Many even use them as a quick and convenient main meal dish, without realizing just how fattening they are.

Anything that is crumbed or battered and pre-packaged has been covered with vegetable oil. In fact, vegetable oil will be one of the main ingredients.

This basically doubles the calorie content when compared to a non pre-packaged version of the same food.


For example, one serving (four pieces) of Tyson brand frozen chicken tenders is 210 calories, or 1263 calories per 100 grams (16).

By comparison, an equal amount of plain chicken breast that you roast in the oven is only 110 calories. Thats half the calories for essentially the same thing, chicken breast.

You will find it really difficult to lose weight if you continue to eat frozen pre-packaged foods.

Goals are important to get you started, but unrealistic weight loss goals will often work against you.

This is shown in data from several weight loss center programs.

It turns out those expected to lose the most weight are in fact the most likely to drop out of a program (17).

This makes sense because if you set the bar way too high, it can be extremely disheartening to not even go close. That can lead to yo-yo dieting and a kind of stop-start inconsistency that doesnt make progress long-term.

A good realistic and modest goal is a 10% drop in weight over one year.

Just like weight gain, weight loss is a marathon, not a sprint.

Research shows our waistlines expand most during the holiday seasons.

Its not much though, withthe average persongaining only1 lb (0.5 kg) between November and January.

However,the problem is we dont lose that extra weight later in the year. The weight gain just builds on itself year on year until one day you actually notice it (18,19).

This certainly doesnt mean you shouldskip your favorite turkey dish or avoid your work Christmas parties.Foodis so much more than just nutrients and calories.

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77 Proven Ways To Lose Weight And Keep It Off (Sorry, No …

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Nov 30th, 2018 | Filed under Diet Effectively

A few items have recently come to my attention that may be of interest to Perfect Health Diet readers.

First, my friend Chris Keller on Facebook reports that a new startup, Aperiomics, is offering tests that are capable of identifying 37,000 different infectious pathogens, including bacteria, viruses, fungi, and protozoa.

This is a game-changing diagnostic tool. Infections are one of the leading causes of disease (along with bad diet and lifestyle), yet standard medical practice is unable to diagnose most infections. Many infections are treatable, but its not easy to treat something you cant diagnose. Getting a clear and accurate diagnosis of infections and treating them appropriately, along with healthy diet and lifestyle practices such as those recommended in Perfect Health Diet, holds the promise of curing most diseases.

The test is not cheap, Chris thinks its about $1000. But if you have a mysterious health problem, it may well be worth it.


Second, you may recall that five years ago, Dr. Hamilton Stapell of the Ancestral Health Society and Associate Professor of History at the State University of New York New Paltz organized a movement-wide survey. Results of that survey were published in the Journal of Evolution and Health.

Now Dr. Stapell has a follow-up survey. It aims to:1) Describe how the size and composition of the ancestral health movement has changed over the past five years.2) Identify common practices and the most important motivating factors for both starting and quitting a paleo lifestyle.3) Predict the future trajectory of the ancestral health movement.

Please consider taking 3 to 5 minutes to help Dr. Stapells research by completing the Ancestral Health (Paleo) Survey 2018. All responses are anonymous and will be used for scholarly purposes only.

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Perfect Health Diet – A diet for healing chronic disease …

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Nov 1st, 2018 | Filed under Diet Effectively

Butt augmentation using your own fat, otherwise known as the Brazilian Butt Lift, has exploded in popularity over the past few years. The Brazilian Butt Lift (BBL) is so named because Brazilian women are famous for their beautiful, curvaceous buttocks. If you are a woman or man who has dreamed of a more curvaceous butt, BBL may be your solution. This procedure involves performing extensive liposuction to narrow the waist. The fat that is removed is injected into your buttocks, not only to increase their size, but to improve the contour, projection and definition of the butt. Dr. Sam Jejurikar is a well-respected and talented board certified plastic surgeon with inDallas, Texas. Dr. Jejurikar has been recognized as one of the best plastic surgeons in Dallas. He specializes in all buttock enhancement procedures, including the Brazilian Butt Lift and Buttock Augmentation with Implants. To learn more about Buttock Augmentation and to find out if you are a good candidate for either Brazilian Butt Lift or Butt Implant Surgery, contact Dr. Jejurikars office to set up a consultation.

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Brazilian Butt lift | Buttock Implants | Dallas | Texas

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Oct 21st, 2018 | Filed under Diet Effectively

The thought of going on a seven-day detox diet can be incredibly daunting. With so many different diets touted online and in books, its tough to tell which approach is right for you. And as do-it-yourself detox becomes more and more trendy, its all too easy to lose sight of the purpose of cleansing: focusing on whole, unprocessed foods that nurture your body and lighten your toxic load.

A seven-day detox dietcanbe helpful if you use it as a way to begin a healthy way forward when it comes to your eating. But embarking on one every now and again to “right” eating and drinking “wrongs” is not a healthy approach.

For a smarter approach to a detox diet, forget the latest fads that can lead to unhealthy eating patterns and follow a more sensible planthat encourages you to get back to healthy-eating basics and make a long-lasting impact on your wellbeing.

From the preparation stages to your post-detox diet, weve got you covered on the healthiest and most effective way to cleanse.

To stave off common detox reactions such as headache and nausea, try phasing out caffeine, sugar, processed foods, and artificial sweeteners in the days leading up to your detox diet. If youre not ready to give up caffeine altogether, switch to lower-caffeine drinks like green tea, white tea, or matcha.

In the preparation stages, you should also aim to plan your meals for the week. With your eating plan carefully mapped out, youll be less likely to stray from your detox diet. You may also want to take this time to rid your kitchen of any foods or beverages that might tempt you during your cleanse.

A smart tip for detox beginners: if you work during the week, its a good idea to begin your detox on a Friday. This approach allows for more downtime during the first few days of your diet, which are usually the most difficult.

There are no hard and fast rules as to what you should include in your week-long detox diet. However, your goal should be to focus on antioxidant-packed cleansing vegetables and fruits along with high-fiber foods like whole grains, nuts, and seeds. As you build your diet around these foods, make sure to eat in moderation.

In addition, you can round out your detox diet with plant-based protein and probiotic-rich fermented foods such as miso. Here are some additional ideas to help with your meal planning for the week:

Throughout your seven-day detox dietyou should steer clear of processed foods and any foods with added sugar, as well as dairy andwheat. Caffeine is also off-limits, as well as some specific foods in the meat and condiments categories.

Avoid alcoholic drinks (such as wine, beer, and spirits) during the cleanse. Alcohol is metabolized in the body mainly by the liver. It is broken down briefly to acetaldehyde, a chemical that has the potential to damage liver cells and body tissues, before it is further broken down and eliminated from the body. Besides lightening the load on your liver, avoiding alcohol (and caffeine) for the week can help to shift habits you’ve cultivated.

Drinking plenty of water can go a long way in flushing out toxins. While youre on your detox diet, aim to drink eight glasses of filtered water daily. That includes a glass of water (ideally room-temperature or lukewarm) as soon as you wake up in the morning. A helpful hint: opting for lemon wateror a DIY infused water may enhance the detoxing effects of your morning hydration.

Some people may need more fluids, and some people may need less. Although you can use your thirst as a guide, you may want to consult your health professional about the appropriate fluid intake for you.

Physical activity boosts circulation and, in turn, helps your body to eliminate toxins. To rev up your circulation during your detox diet, make sure to include light exercise in your daily routine. You might try going for a walk during your lunch break, for instance, or taking part in a restorative yoga class.

Since your energy may lag during the first few days of your detox diet, it might be helpful to break up your exercise sessions into short intervals. If you dont exercise regularly, talk with your doctor before starting an exercise regimen.

A detox diet isnt about depriving yourself of certain foods or activitiesits about taking better care of your body and mind so that you can feel great in the everyday. Try using this time to strengthen your self-care, such as by improving your sleep routineand treating yourself to a massage(a therapy thought to promote the release of toxins).

Your seven-day detox diet is also a perfect opportunity to try out new stress-management techniques. To alleviate daily stress and find your way to greater calm, try practicing deep breathing, progressive muscle relaxation, mindfulness meditation, or yoga. Even simple strategies like listening to music, going for a leisurely walk, soaking in the tub, or curling up with a favorite book can help soothe your mind.

If youre not used to eating a lot of fiber, it may take a few days for your body to adjust to the high-fiber content of a detox diet. To stimulate your digestive system, try sipping herbal tea (such as ginger tea, peppermint tea, caraway tea, or cinnamon tea).

If your seven-day detox diet is particularly rich in beans, try adding a piece of kombu seaweed to your soaking water when preparing dried beans.

Keep in mind that by day four or day five of a detox diet, many people begin to feel more energetic and notice that their digestion is improving.

As you journey through your detox diet, youll likely find that simple changes such as drinking more fluids or eating more vegetables can have a profound effect on your daily wellbeing. In fact, its thought that the 7-day approach is an ideal way to experiment with a broad variety of new foods, recipes, and lifestyle habits. To build on that momentum, ease back into a less restrictive diet while adopting new behaviors (such as eating three servings of vegetables at lunch and dinner).

A word of advice: Dont try to make too many changes all at once. Research shows that people form healthy habits more easily when attempting to take on simple actions (such as drinking more water) rather than striving to adopt elaborate routines.

Whats more, other research indicates that healthy habits can take up to six weeks to become ingrainedand that treating yourself to small rewards can help motivate you to stick with those positive changes.

Proponents of detox diets often recommend cleansing several times a year to improve your health and prevent disease. When repeating your detox, try integrating different eating patterns and actions than you did on your last diet. Testing out new wellness strategies during your seven-day detox diet can give you powerful clues on how to achieve optimal health all year round.

A seven-day detox diet isnt appropriate for all people. If you havea chronic health condition such as liver disease, diabetes, cancer, kidney disease, or an eating disorder, its crucial to consult your doctor before modifying your diet.

If you have any concerns about making changes to your dietary regimen, talk to your physician to determine whether a seven-day detox diet is right for you.

Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. It is not meant to cover all possible precautions, drug interactions, circumstances or adverse effects. You should seek prompt medical care for any health issues and consult your doctor before using alternative medicine or making a change to your regimen.

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Smart Ways to Approach a 7-Day Detox Diet Plan

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Jun 20th, 2018 | Filed under Diet Effectively

Want to cleanse your body and feel good from the inside out?Detox is the process of eliminating toxins from the body through proper diet, exercise, supplements and healthy living. Face it, were exposed to a number of pollutants every day; Free radicals within the air, smog and smoke, pesticides and other toxins on the foods that we eat as well as a number of other hazards are lurking in just about everything that we do. Detox, put simply, makes you feel rejuvenated, healthy and ready to tackle another big day.

When a person takes steps toward neutralizing free radicals, eliminating environmental toxins and cleansing the body of dietary toxins for overall health they are detoxifying. In the medical world, detox can mean decontamination of poison by ingestion while in the treatment industry, detox stands for the period of time during which a substance abuser returns to homeostasis following the sustained use of an addictive substance.

Toxins, including dietary toxins, pesticides, substances such as alcohol or drugs, and environmental toxins can all cause damage to the body tissue and overall function of the body. Detox can help to eliminate these toxins through fasting, stimulation, elimination, improved circulation and recuperation. A detox allows the body to cleanse itself naturally, effectively eliminating toxins that are stored deep within the tissue and organs for optimal inner and outer health.

Healthy living is about more than just eating right and getting adequate exercise. Detox can help you feel better physically and emotionally. As you eliminate toxins from the body, you will notice that your digestive system functions better, your skin is clearer, you feel leaner and lighter and overall you just feel better. A detox can help you kick-start a weight loss program, build lean muscle, reduce stress, identify food allergies, identify the foods that are weighing you down or making you feel less energetic, and even transition from one phase in life to another.

Even the most health conscious individual is affected by the dangers of pollutants such as environmental toxins. A detox can help to improve functioning of the liver, lungs, colon and the circulation of blood which also works to improve other areas of the body including the skin and complexion. A body detox can improve energy levels, boost metabolism, eliminate headaches or body pains and have a lasting impact on emotional health and well-being.

There are a number of different detox programs and cleansing programs available to help you eliminate toxins from the body and improve your overall quality of life. Choosing a detox program thats right for you will require you to consider the following factors:

Selecting a detox program that will provide you with a safe and effective cleanse is important. Talk with your doctor about any major cleanses or detox programs that involve starting a new diet. If you have health conditions that may be affected by the foods that you eat, be sure to discuss your decision to take part in a detox program with your doctor before you begin as some health conditions could be adversely affected by the complete elimination of certain foods or extreme and abrupt changes in diet.

Keep in mind that no matter what detox diet or cleanse you choose, the program should be short term. Detoxifying is not a long term dietary plan and should not take the place of sustained healthy eating habits. You can maintain many of the benefits of a detox program by taking part in healthy habits that will help you to keep your body feeling good. Eating healthy foods, using supplements, getting adequate exercise, staying hydrated, reducing stress and having a positive attitude can go a long way at helping you to maintain optimum health and well-being.

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Detox – Diets, Cleanses & Recipes for Healthy Living

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Jun 15th, 2018 | Filed under Diet Effectively

SAMHSA practice has proven that integrating mental health, substance use, and primary care services produces the best outcomes and proves the most effective approach to caring for people with multiple health care needs. Wellness strategies are best achieved by a combination of the following:

Services are organized via traditional models within primary care settings, behavioral health settings, or a health home model, in which the focus is on caring for the whole person. Learn more at the Health Care and Health Systems Integration topic.

Emotional health refers to a positive self-concept, which includes dealing with feelings constructively and developing positive qualities such as optimism, trust, self-confidence, and determination. Wellness Worksheets 2012 (PDF | 2 MB) provide more than 100 self-evaluating tools for emotional and overall well-being.

General health depends on the integration of wellness and health knowledge. SAMHSA tools that support general health include the following:

Healthy eating and diet are part of a wellness strategy that focus on nutrition, as well as physical activity and weight management.

Smoking is a major contributor to early morbidity and mortality in people with mental illnesses and substance use disorders:

As a result of elevated tobacco use and a number of other risk factors, people with serious mental illnessessuch as schizophrenia and bipolar disorderexperience significant health disparities and are at increased risk for early mortality.

SAMHSA offers smoking and tobacco cessation resources. In addition, the SAMHSA Center for Substance Abuse Prevention oversees implementation of the Synar Amendment, which requires states to establish regulations prohibiting the sale and distribution of tobacco products to people under the age of 18 and to enforce those laws effectively.

SAMHSAs National Registry of Evidence-based Programs and Practices offers several smoking cessation interventions.

The CDC offers a fact sheet on the health benefits of quitting tobacco use.

Between 60% and 80% of visits to health care providers in the United States are related to stress. Stress prevention and management are vital. Learn more about SAMHSAs stress management resources.

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Wellness Strategies | SAMHSA – Substance Abuse and Mental …

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May 26th, 2018 | Filed under Diet Effectively

TheChallenge of Weight Loss

The process for weight loss is different for everyone. If youre looking to lose weight effectively, healthy, fast and safely, Fastin is the weight loss supplement youre looking for. This weight loss supplement manufacturedby Hi-Tech Pharmaceuticalsis by far the most widely used weight loss product taken by thousand of Americans.

For optimal effect, it is recommended to be on a proper healthy diet with a consistent workout regimen.

There are three principles of proper nutrition, which include variety, balance, and moderation. Adding a variety of foods to your diet is essential to ensure eating from the five major food groups. Remember, no one food supplies all the nutrients the body needs. A balanced diet supplies the nutrients and calories the body needs if eaten in appropriate amounts. Serving sizes differ for individual needs based on age, gender, and activity level. Many people believe they have to deprive themselves of their favorite foods, but choosing certain foods in moderation is key to successful long-term weight loss.

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Fastin Diet Pills for Weight Loss Supplement by Hi Tech …

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May 25th, 2018 | Filed under Diet Effectively