More Weight Loss Solutions

Archives

Archive for the ‘Diet Effectively’ Category

There's some good news in efforts to control the worst pandemic in a century.

The world's second-largest pharmaceutical company, Pfizer, and its partner, Biontech, announced that its COVID-19 vaccine candidate,BNT162b2, was more than 90 percent effective in preventing the disease in its "first interim efficacy analysis".

There were 43,538 participants in the study. Of those, there were 94 confirmed cases of COVID-19 among those who took two doses of the vaccine.

More than 42 percent of global participants and 30 percent of U.S. participants were from racially and ethnically diverse backgrounds.

In addition, the companies said that "no serious safety concerns have been observed".

Today is a great day for science and humanity. The first set of results from our Phase 3 COVID-19 vaccine trial provides the initial evidence of our vaccines ability to prevent COVID-19, Pfizer chairman and CEO Dr. Albert Bourlasaid in a news release. We are reaching this critical milestone in our vaccine development program at a time when the world needs it most with infection rates setting new records, hospitals nearing over-capacity and economies struggling to reopen.

"With todays news, we are a significant step closer to providing people around the world with a much-needed breakthrough to help bring an end to this global health crisis. We look forward to sharing additional efficacy and safety data generated from thousands of participants in the coming weeks.

He stated that the company plans to release additional efficacy and safety data in the coming weeks.

The company says that based on current projections, it could produce 50 million vaccine doses this year and up to 1.3 billion doses in 2021.

It still requires regulatory approval in countries around the world.

Epidemiologist Eric Feigl-Ding has pointed out that there's still a lot more work that needs to be done.

Plus, he's highlighted some of the challenges associated with the need for deep-freezing the vaccine developed by Pfizer and Biontech.

The announcement came after Canada recorded more than 4,000 positive test results for COVID-19 on both Saturday and Sunday (November 7 and 8). There have been 10,522 deaths in Canada associated with COVID-19.

There have been more than 50 million coronavirus cases around the world, causing more than 1.2 million deaths.

The United States has the most cases, 10.3 million, and the most deaths, 243,797.

India, Brazil, Russia, France, and Spain have also been especially hard hit.

More:
Pfizer and Biontech say that their COVID-19 vaccine candidate is more than 90 percent effective - Straight.com

Comments Off on Pfizer and Biontech say that their COVID-19 vaccine candidate is more than 90 percent effective – Straight.com
Nov 12th, 2020 | Filed under Diet Effectively

While the governments obesity strategy was paved with good intentions, it sat within a far too narrow prism when addressing the multitude of factors that make obesity rampant in our society. This country is starving for a more holistic and constructive overhaul of our relationship with eating, physical activity, and mental health. To put it bluntly banning junk food adverts before 9pm and slashing offers on sugary snacks was never going to come close to cutting the mustard. We need to swap diet promotions for a nutrition and lifestyle educational campaign.

Its time to approach this pain point with a manifesto that leaves no part of the equation left out. First, we need to break down all the nonsense around what good or bad food is and end stigmatising major food groups like fats, carbohydrates, and even sugar to some degree. Our plan needs to involve empowering the nation to understand for themselves what the right nutritional intake looks like and how accessible it really is.

The threat of COVID-19 needs to be treated as a powerful motivator rather than a weapon of fear to encourage commitments to a health and wellbeing agenda. Investment in initiatives for vulnerable communities disproportionately affected by obesity is a necessity if we want to undo what lockdown has contributed to the problem.

As a starting point, the government would be wise to fund programs connecting the public on a wider scale with personal trainers, nutritionists, and meal preparation providers. Only then will we see legs to the governments cry for change. Lets unpack what initiatives could make this mission a reality.

In the wake of a second lockdown, primary healthcare providers will be stretched and we are also unlikely to see a reversal of funding cuts to NHS obesity programmes. Local government services now need to take a new and urgent approach towards how to implement more efficient and practical assistance when encouraging the public to make health improvements.

One way forward would be to partner with registered nutritionists, dieticians and personal trainers to create virtual schemes to teach those restricted to their homes how to engage in healthier habits. In particular, these need to be prioritised for low-income groups where obesity rates are highest. Many specialists within these sectors will be on the look-out for ways to support their communities in times of hardship, therefore making it more accessible for local councils in their outreach for support. A cost-effective way to do this from a physical health perspective would be to offer virtual PT sessions for groups. That way, personal trainers can teach proper form and bodyweight resistance training for people to do in their own homes. For instance, many individuals might not be aware that alternative types of resistance training can play a greater role in fat loss than steady state cardio that can wreak havoc on joints.

Another way to alleviate pressure from the long-term effects of poor diet is to allocate budget towards nutritional meal preparation programmes. For those that are at greater risk of developing health conditions, particularly in light of the link between coronavirus and obesity, theres a chance to provide a solution. For those with poor quality nutrition, the switch to meal preparation with solid nutritional macro- and micro-nutrients can make a tangible difference in a matter of weeks. Not only will this help encourage lasting dietary habits as a result of feeling motivated by the results, but can also help bolster immunity in a time where its needed most.

Greater access to affordable and nutritious food is extremely important when truly creating wider change around improving the nations health. Density of fast food outlets and constrained choice are key contributors of obesity prevalence in disadvantaged areas yet little has been done to adjust the circumstances that undermine access to healthier alternatives. Making efforts to reduce access to unhealthy food outlets, while providing a clear route to the healthier alternatives at the same price is paramount to ensuring peoples environments are built to more effectively support their health.

Instead of offering buy-one-get-one-free on high in sugar and saturated fat foods, retailers need to create the same, if not better offers on fruits, vegetables, and high in protein food groups. A food innovation fund backed by food retailers that targets those on low-incomes is one such way to frontier projects that enable better access to healthier foods. Doing so will create an easier path to better eating habits and reducing obesity risk.

The burden of financial strain that contributes to obesity-related health inequalities needs to be tackled in how its addressed. Eating well and affordably are not mutually exclusive. Education plays a huge role in making this clear to the public. It is possible to eat well on a tight budget, the wider public just needs greater direction on where to look. Funding nutrition educational programmes that help take pressure off of families who have to manage challenging schedules as well as the food shop is a good place to start when presenting low-cost meal preparation.

The narrative around obesity and fatness also demands an important shift. Demonising overweight people and inflaming a narrative of fear around the far harsher risks of their likelihood of catching coronavirus will have few positive effects and will only exacerbate negative mental and physical health.

Current levels of physical inactivity are reflective of personal attitudes about time, cultural and societal values. The era of COVID-19 has also signalled a massive shift to inactivity as the usual movement in our day, even if its just to the office is now eliminated. What is needed now as we enter the second lockdown is a shift in mindset towards helping people see and want the benefits of better physical health.

If people of all ages can engage in a new way of thinking about active lifestyles, better health can be a realistic goal for all. Exercise needs to be viewed as fun and enjoyable, not an unnecessary and fear driven effort. The public needs to be motivated firstly, then adhere to a program in order to make it a habit which is when activity is integrated as a regular part of daily life.

As health and wellbeing leaders, we need to think about the best ways to approach the psychological process which underlie the decision to start, continue or withdraw from physical health participation. If we can better cater to helping adapt the negative attitudes and beliefs around body image and emotional responses to food for those managing obesity, we will see a more beneficial outcome around their vulnerabilities. Rather than stigmatising those that need support to make a shift to improve their diet and physical wellbeing, we all need to do our part to make this a more welcoming and accessible setting.

The absence of effective messaging and initiatives around how obesity can be approached for those that need and want to improve their health is stark. With COVID-19 set to continue its grasp on our traditional routines, there needs to be more productive proposals circulated to support people when looking for ways to improve their immune systems and overall well-being.

Solutions such as greater access to meal preparation providers, nutritionists and personal trainers are a step forward in the right direction, its now a case of working collectively with local councils and the wider government to make this a reality.

Editor's Recommended Articles

Read more:
Britain's obesity plan: The top three ways we can transform our health - Open Access Government

Comments Off on Britain’s obesity plan: The top three ways we can transform our health – Open Access Government
Nov 7th, 2020 | Filed under Diet Effectively

Silver is known for its antibacterial properties, which kill a range of microbes, bacteria, and fungus. Silver damages bacterial cell walls, enters and disrupts bacterial cells, and stops the replication of bacteria by damaging its DNA.

"The use of silver as vessels to store food and drink to avoid spoilage was common in ancient civilizations," says Wong Siew Wei, MD, at The Cancer Centre and Singapore Medical Group.

While the antimicrobial properties of silver are well-studied, the suggested benefits of colloidal silver as a dietary supplement have not been scientifically proven.

Advertisement

In fact, the FDA recently issued warnings against seven companies that claimed to sell products that cured or prevented the coronavirus, including colloidal silver.

Proponents of consuming colloidal silver claim that it can help boost the immune system, purify water, and cleanse the gut. Beauty brands suggest the ingredient, when applied topically, is anti-inflammatory and reduces irritation on the skin.

And while the evidence is lacking for any of these supposed benefits of colloidal silver, there's been plenty of studies proving the harmful effects of the substance.

Wong says that this blue tinge may have led to the rise of the term 'blue blood' as a descriptor for the aristocracy, as the use of silver was widespread among wealthier families in ancient times. One of the most notable recent instances of argyria is Paul Karason, the 'blue man' who appeared on The Oprah Winfrey Show in 2008 after drinking extreme amounts of colloidal silver.

A 2009 case report on argyria noted the increasing use of colloidal silver in alternative and homeopathic remedies and warned against its use. It's important to always know what you're taking, whether it's a natural supplement or not, and make sure to run everything past a licensed doctor or medical practitioner first.

According to Mayo Clinic, excessive consumption of silver has been linked to kidney damage and neurological issues, such as having seizures. Another 2017 case study also noted instances of muscle weakness and that some cases of argyria result in myopathy, a disease of muscle tissues.

Outside the body, the amount of silver you might come into contact with through jewelry or household objects is perfectly safe. But applying colloidal silver to your skin has no proven health benefits, and many known harmful side effects.

Go here to see the original:
Colloidal silver is not safe to consume or apply to your skin - Business Insider India

Comments Off on Colloidal silver is not safe to consume or apply to your skin – Business Insider India
Nov 7th, 2020 | Filed under Diet Effectively

Clinicians have long advised against removing earwax with a Q-Tip, since the swabs can plunge too far and cause damage to the sensitive eardrum.

But a team of researchers from the UK, Chile, and Germany say collecting earwax with their new device, called Trears, is not only safe but could be a powerful way to monitor depression and other stress-related conditions, according to a study they published this month in the journal Heliyon.

The method could make diagnosing certain mental illness more accurate, the researchers say, by adding an objective measure to more subjective ones, like in-person behavioral assessments. People can also use the device at home, protecting their eardrums via the built-in "brake."

Advertisement

To develop Trears, the research team tested cortisol levels in 37 participants' earwax, first using a standard (and somewhat painful) syringe procedure and, a month later, using the same procedure in one ear and the team's new procedure in the other.

The research team is now looking into whether Trears, which is being developed with support from the University College London's Hatchery startup incubator, can help measure glucose levels, which can help monitor diabetes, or even COVID-19 antibodies.

The study had limitations, including its small sample size and the fact that the participants' wakeup times weren't recorded, which could have influenced the cortisol levels in their blood. Plus, the authors say, the ear and blood serum cortisol levels were analyzed in different labs than the hair cortisol samples, which means they couldn't be directly compared.

Clinical psychologist Emily Anhalt told Insider that while the study highlights earwax's underappreciated "cool factor," the larger concept that we need objective clinical evidence to diagnose mental health conditions is flawed.

"Do we really need to collect earwax and send it to a lab to know and be believed that we are stressed or depressed?" Anhalt, co-founder of Coa, which pegs itself as the world's first "gym" for mental health, said.

Read more from the original source:
Earwax could be a cheap way to diagnose depression because it can harbor high concentrations of the stress hor - Business Insider India

Comments Off on Earwax could be a cheap way to diagnose depression because it can harbor high concentrations of the stress hor – Business Insider India
Nov 7th, 2020 | Filed under Diet Effectively

Eggs are a great addition to your weight loss diet plan. So, make it healthier by adding these 7 ingredients to your eggs and shed those extra pounds.

Eggs are a great food to add to your weight loss program. They are rich in proteins that provide satiety feeling suppressing sudden hunger pangs. And egg yolks have Vitamin D that is highly beneficial for our bones.

If you add eggs to your weight loss diet, then make it healthier by adding other weight loss ingredients to it. They will increase its nutrient content making it tastier and healthier for you.

Healthy ingredients to add to eggs for weight loss:

Black beans

Black beans are rich in soluble fibre that aids in lowering LDL or bad cholesterol. You can add black beans to your eggs and make a salad with them along with some cheese.

Quinoa

Quinoa is rich in protein and has satiating fibre that will reduce your sudden hunger pangs. You can add quinoa to your omelette to get all the goodness of it.

Black pepper

Black pepper can be highly effective for your waistline and cholesterol level. This can be added to all forms of eggs like poach, boiled or omelette.

Bell pepper

Green, yellow and red bell peppers are always a great option to add to your omelette. They have high Vitamin C content which can effectively burn stored fats from our body.

Spinach

Spinach is rich in iron, minerals, magnesium, etc. that gives you the feeling of satiety, aids in muscle growth and boosts strength. It is also highly beneficial for boosting metabolism.

Jalapenos

Jalapenos have capsaicin which increases body heat and decreases appetite and enhances our metabolism. Adding this to your eggs will speed up your weight loss.

x Your comment has been submitted to the moderation queue

Excerpt from:
Add these 7 healthy ingredients to eggs to speed up your weight loss process - PINKVILLA

Comments Off on Add these 7 healthy ingredients to eggs to speed up your weight loss process – PINKVILLA
Nov 7th, 2020 | Filed under Diet Effectively

In a live FeedNavigator webinar on Wednesday [November 4], Dr Mike Kogut, lead scientist at the USDA ARS in College Station, Texas, in the US, outlined the five components that make up a healthy gut and that, when working in unison, would lead to a state of homeostasis which is when the animal is able to reach 100% of its genetic potential for growth and performance.

Those five elements are:

A stable, diverse microbial population is a big part of it. Even though they are listed as five separate entities they all act together if you change one, you change them all; the microbiota plays a role in every component, the interaction between the microbiota and the immune system is very important for the education and the development of an immune function, both systemically and locally. The microbiota is involved in gut barrier function, and in neuroendocrine regulation, he explained.

Missed out? The FeedNavigator Poultry Gut Health Webinar can be accessed on-demand. Check it out.

There are three main reasons outlined in the literature as to why researchers are looking to manipulate the animals microbiota, said Kogut.

One is to improve performance, to get the bird to perform, to put on more weight, to accrue more muscle. Another is to prevent disease, to hinder colonization of campylobacter or salmonella, and researchers want to modulate the immune system using a more natural approach as opposed to relying on drugs, outlined the scientist.

But really, when it comes down to it, what we are really trying to do by manipulating the microbiota, is to change function, whether that means trying to fill in for a missing function or to eliminate a harmful one.

So it is not necessarily about changing bugs, it is about changing the function of the bugs.

Different strategies are currently being used for therapeutic manipulation of the birds microbiota.

We are all aware that antibiotics can manipulate the microbiota but in todays poultry world we are not using those except for therapeutic purposes to treat infection disease. We know we can change the diet of an animal and get it to change its microbiota, what we dont yet have an handle on is how much, when and the degree of change that it is occurring [from such a strategy].

We also know that feed additives like enzymes that are added to breakdown complex nutrients in a diet can certainly change the microbiota but there is very little data on how much enzymes can manipulate the microbiota.

Biotics is the area with the most data in the literature when it comes to microbiota manipulation in animals, and biotics comprises probiotics, prebiotics and synbiotics, he said.

But Kogut outlined the limitations of biotics in this respect.

Prebiotics are not there for the host, they are given specifically to feed microorganisms, whether that be an established microbiota in the gut or to feed a probiotic that has been given in other worlds a synbiotic.

Obviously there are advantages, you can do this very well in the laboratory, but there are issues with this approach in the field.

In terms of probiotics, we are talking about giving, in many cases, one or two bugs that must reach a specific part of the gut, and if it needs to reach the caecum, it has a long distance to travel. The other aspect, unless we are giving it at hatch, is that a probiotic has to compete with trillions and trillions of microbes that have already established themselves. It is very difficult to believe that a probiotic can effectively establish and function the way you want it to [under such conditions].

Kogut said industry has to get over the idea of identifying every bug in a population and instead focus on understanding how a population functions and what can be done to manipulate that population in order to maintain or increase the metabolic function of a specific part of the gut.

Looking at future strategies to microbiota manipulation, he outlined various ones that are currently being explored by industry. For Kogut, strategies based around subtractive approaches such as chemicals, peptides and phages to remove specific bacteria from the gut or ones based on microbiome engineering are pie in the sky due to associated regulatory and consumer issues.

We are not going to engineer microbes and give them back to the animal and convince the consumer and regulatory agencies that this is stable.

Likewise, we are not going to provide some sort of approach where there is a chemical [or phage] that is going to subtract from bugs that are already there because of regulatory issues. It works great in the lab but is not something I see happening in the very near future.

A strategy based on immunoregulatory commensals, with many probiotics being given as manipulators of the immune system, does show potential but lab work needs to continue in this respect, he said.We are getting a better handle on which specific bugs can manipulate specific components of the immune system and as we get more information on that we may be able to produce more of those immunoregulatory probiotics.

Postbiotics are non-viable bacterial products or metabolic byproducts from probiotic microorganisms that have positive effects on the host or microbiota, and they offer real promise, he said.

Postbiotics are created when you take a probiotic and kill it through heat or another treatment.

Bacterial lysates, short-chain fatty acids, cellular wall fragments, and metabolites that the bugs have produced are the postbiotic materials that can result from such action.

Where can we go with postbiotics? What I am talking about, in terms of the future, is taking the metabolites produced by a population of microbiota and giving those to [the bird] as a means of manipulating what is going on at the intestinal level.

What I mean by that, and what makes this different from a probiotic or even a prebiotic, is that a postbiotic metabolite or a conglomeration of metabolites is not working directly on the microbiota itself. They are being given to manipulate the host so that the host is reacting to what the microbiota produces, and then produces its own metabolites to communicate with and work with the microbiota that are already there.

This then makes the potential function of a probiotic or a prebiotic, either together or singularly, that much more useful because now they are not there to be the primary manipulator but they are there to help manipulate the changes that have occurred.

So working together as a multi-factorial system to manipulate the microbiota is where I think we are heading.

Kogut stressed that for industry to pursue such a multi-factorial system for microbiota manipulation, it is essential to understand microbial ecology in situ, to know populations and how they function, and how that population communicates with the host.

A study by Kogut et al, 2019 shows the effectiveness of poultry gut health strategies based on postbiotics. It can be accessedhere.

Link:
Webinar insights: Future pathway to optimum chicken gut health lies in using microbiota-produced metabolites and exploring microbial ecology in situ -...

Comments Off on Webinar insights: Future pathway to optimum chicken gut health lies in using microbiota-produced metabolites and exploring microbial ecology in situ -…
Nov 7th, 2020 | Filed under Diet Effectively

Theres a situation in Denmark that deserves some epidemiological attention. Now, put me in the (rather large) category who did not realize how large the Danish mink industry is or that a Danish mink industry existed at all but there are plenty of mink farmers there and millions of mink. 40% of world production is in Denmark.

That means a high density of animals, for sure, and as always one of the big challenges under such conditions is control of disease. In my own homeland of Arkansas, the rise of large-scale catfish farming was partly a story of figuring out what the optimum fish density was that didnt lead to finding them all floating on the surface of the pond one morning. American mink farms are already known to be a reservoir for Aleutian disease. The parvovirus responsible for that one has been mutating under the selection pressure of intense farming, and you would expect this to be the case with other infectious agents as well.

Like the current coronavirus. Back in the spring and early summer, mink farmers in the Netherlands reported coronavirus outbreaks in their animals, and this was followed by reports from Denmark and other countries in Europe. Utah fur ranches reported coronavirus outbreaks in their mink populations (with thousands of dead animals) in August. On both continents, its believed that the disease spread from the human farm workers into the mink populations. Different mammals have different susceptibilities to the virus (to any virus), and it appears that Covid-19 is highly transmissible in mink. Its mortality rate is not high, fortunately, but high enough given the huge numbers of animal involved. For herd immunity fans, the outbreaks seem to tail off once about 90% of the population has been exposed, but thats a lot higher number than youd ever want to hit, and its also worth noting that the human population is not well modeled by the conditions on a mink farm. Yet.

The coronavirus has spread and mutated in the Danish mink population, and now there have been cases of these strains jumping back into humans and causing infections there. This was first seen in a single case in the Netherlands in the spring (more here), and its happened a number of times since. It gets worse: reports have it that some of the current mink strains in Denmark are less susceptible to antibody responses.

Now, I am not completely sure what that means. I have been trying to find published details, but it seems to be too early, and the press reports are full of other baffled scientists waiting for information. The Serum Science Institute in Denmark seems to be the place where these effects were found, and theyve shared their findings with the WHO and the European Centre for Disease Prevention and Control. But the actual results dont seem to have been released yet. But if Im translating this correctly, Kre Mlbak of that institute said at a press conference that the situation is very serious and that the worst case would be a restarted pandemic spreading out of Denmark. The article also says, rather alarmingly, that The Serum Institute estimates that five percent of the viral infections among people in North Jutland are of the new type of virus mutation, and I would very much like to hear some more about that.

But you can see that the Danish government is taking this seriously: all 17 million mink in the country are being killed off immediately in a gigantic cull. The police, the armed forces, and the Home Guard are all involved, and apparently theyre throwing everything they have at the effort. The Netherlands has already sped up an existing proposal to ban mink farming, which is now set to take place by the end of this year, and you can bet that theyre looking at the Danish results very closely. But the places to watch are Poland and China: these are big mink pelt producers, and (as far as I can see) nothing has been heard from them about this new problem.

I assume that well be seeing sequence information very shortly, as well as the details of the antibody studies. Ill dive right into those details as soon as theyre available, believe me!

Update: heres Helen Branswell with a reassuring take.

Update 2: theres a report that the form that theyre worried about has four mutations: H69del/V70del, Y453F, I692V, and M1229I.

Update 3: heres the Serum Institutes statement (in Danish, but Google Translate does a solid job with ordinary Danish-to-English).

Original post:
Don't Make Mine Mink | In the Pipeline - Science Magazine

Comments Off on Don’t Make Mine Mink | In the Pipeline – Science Magazine
Nov 7th, 2020 | Filed under Diet Effectively

Do you wish to lose weight but always end up eating something unhealthy out of hunger while outside. Do you also find yourself picking up a packet of chips out of convenience? If yes, this piece of writing is for you. As we all know, winter is coming and it is the season of mindless munching so it is better to be prepared unless you will end up gaining weight and that can interfere with your weight loss goal. So, here we tell you about 5 healthy snacks that you can always carry with you and have whenever you feel hungry keeping the probability of gaining weight at bay. Also Read - Easy Weight Loss Tips: Lose up to 300 Calories Sitting at Home With These Simple Food Swaps

Fox nuts are on the top of the list of our on the go healthy snacks. Being low in fat, cholesterol, and sodium, fox nuts are just perfect for those following a weight loss regime. Also, fox nuts are quite nutritious and filling. They are rich in protein and thus help in muscle building. They are gluten-free and therefore can be eaten by those who are gluten sensitive. You can either buy and have the pre-packaged Makhanas or can fry them using 1 tablespoon of Ghee and sprinkle spices of your choice on top and you will be good to go. If eaten in the right quantity, fox nuts can stimulate your weight loss journey. You can have around 30 to 40 grams of Makhanas daily for effective weight loss. Also Read - Weight Loss: Understanding the Importance of a Sustainable Diet and Is it Really Sustainable?

Nuts are a decent source of protein and are packed with good and healthy fat that is extremely helpful for the optimum functioning of your brain. Also, nuts are good for your hair, nails, and skin. Most importantly, nuts keep you satiated for long and prevent you from eating too much. However, they are dense in calories and therefore you should have them in limited quantity. You can have 10 to 15 almonds and cashews in a day. Also Read - Weight Loss Tip: Brain, Not Willpower, Decides if You Will Lose Weight Or Not

Your favourite movie snack, popcorn is a very healthy and nutritious snack. While buying popcorns, make sure you are purchasing the butterless, saltless ones. In a day, you can eat around 30 to 40 grams of popcorns which is almost 4 to 5 fists full.

An egg is a superfood. Egg whites have zero carbohydrates and fats. Also, egg whites are tightly packed with complete proteins. So, you must include egg whites in your daily snacks and can have around 5 to 8 egg whites a day.

You can either buy roasted grams or soak them in water overnight and take them to go in an airtight container to work. Notably, 50 grams of roasted Chana can offer you around 70 to 100 calories.

Read the rest here:
Weight Loss Diet: 5 Healthy Snacks That Can Help You Lose Weight Effectively - India.com

Comments Off on Weight Loss Diet: 5 Healthy Snacks That Can Help You Lose Weight Effectively – India.com
Nov 5th, 2020 | Filed under Diet Effectively

ABOUT THE AUTHORThe Conversation

The Conversation Africa is an independent source of news and views from the academic and research community, delivered ...

More by The Conversation >

The appeal of these diets is that you dont need to count calories or eat certain foods. But there are so many versions, its hard to know which one is best. Heres what the research says.

This is a popular version of intermittent fasting where you eat a very low-calorie diet (about 500kcal) for two days each week (any two days). On the other five days, you eat as normal.

Research has shown that its possible to lose weight with this diet; it also improves several markers of health, such as reducing levels of glucose and cholesterol in the blood. But the 5:2 diet is unlikely to be more effective for weight loss than traditional methods of dieting. This is because 5:2 reduces calorie intake to a similar extent as traditional dieting.

There is some evidence that conducting the two days of very-low-calorie intake on consecutive days can improve insulin sensitivity a risk marker for type 2 diabetes to a greater extent than traditional dieting. This approach also leads to decreases in blood lipids (fatty substances found in the blood) compared with traditional dieting.

An important extra benefit of 5:2 is that you can consume some food during the fasting period, providing an opportunity to take in vital nutrients. Dieting often leads to losses in muscle and bone mass, alongside fat mass because consuming a balanced diet while reducing calorie intake is difficult. This can compromise long-term weight loss efforts as muscle is more metabolically active (burns more calories) than fat. Eating enough protein can help to reduce the loss of muscle mass while dieting, with a bonus of reducing appetite.

While 5:2 could be considered a lifestyle intervention, alternate-day fasting (ADF) is more likely to be used to lose weight quickly. ADF is often referred to as the every other day diet and requires you to alternate daily between unrestricted eating and consuming a very low-calorie diet.

Most research on ADF uses a similar approach to 5:2, allowing a small meal (usually about 500kcal) to be consumed on fasting days. Research has shown that ADF can lead to considerable weight loss in 8-12 weeks, but a big problem with ADF is that adherence tends to wane. Longer-term studies have shown that calorie intake on fasting days creeps up over time, which reduces the calorie deficit achieved and slows the rate of weight loss.

Randomised controlled trials (the gold standard of clinical research) show that ADF doesnt lead to more weight loss or improvements in health compared with traditional dieting when calorie intake is the same in both groups. Despite this, it is likely that ADF will result in a greater reduction in calorie intake compared with traditional methods of dieting, which should lead to greater weight loss, initially. But its doubtful that many people will adhere to ADF in the long term.

Time-restricted eating (TRE) involves complete fasting for long periods (16-20 hours) and consuming all calories within restricted hours, often referred to as feeding windows.

The most common version of TRE uses a ratio between fasting and eating of 16:8 (16 hours of fasting and eight hours during which it is permissible to eat). Many people achieve this ratio by skipping breakfast thereby delaying their first meal until midday and consuming all food between midday and 8 pm.

Research has shown that calorie intake over a 24-hour period is reduced when people skip breakfast. But the number of calories expended through physical activity is also reduced, which will partially or completely negate the calorie deficit achieved by skipping breakfast. So skipping breakfast is unlikely to lead to meaningful weight loss. Skipping breakfast also reduces the effectiveness of insulin to regulate blood glucose levels after lunch, indicating a negative effect on insulin sensitivity.

But an alternative approach to TRE has shown promise. A recent study found that fasting from 2 pm improved insulin sensitivity in a group of pre-diabetic males. This could be due to an enhanced natural ability to regulate blood glucose levels effectively in the morning, due to daily variations in metabolism. So, restricting food intake to a morning feeding window and fasting in the evening may be a healthier version of TRE.

As with any diet, success will be dictated mostly by adherence. When it comes to weight loss, ADF is likely to lead to the most rapid success, but sustaining weight loss in the long term may be aided by the less intense 5:2 approach.

There is some evidence that adherence could be greater in TRE, as completely restricting food intake may be easier for some people than severely restricting it. In this sense, research suggests that skipping dinner may be better for health than skipping breakfast.

Its important to note that most research suggests that intermittent fasting is no better than traditional methods of dieting. But intermittent fasting regimens that have prolonged periods of fasting, such as TRE with shorter feeding windows and 5:2 with two consecutive very-low-calorie days, may provide additional health benefits.

David Clayton, Lecturer in Nutrition and Exercise Physiology, Nottingham Trent University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

READ MORE:

While All4Women endeavours to ensure health articles are based on scientific research, health articles should not be considered as a replacement for professional medical advice. Should you have concerns related to this content, it is advised that you discuss them with your personal healthcare provider.

Read the original:
Intermittent fasting: the best method - All4Women

Comments Off on Intermittent fasting: the best method – All4Women
Nov 5th, 2020 | Filed under Diet Effectively

People have been making applesauce for hundreds of years. Cooked apples form a soft pure that may be sweet, tart, or savory, depending on the type of apples and whether any spices have been added.

You can eat this fruity sauce in many ways. You can eat it by itself or alongside meats and vegetables, or use it in smoothies, baked goods, or salad dressing.

Whole apples have many known health benefits, so you might wonder whether applesauce has the same benefits.

This article is a guide to applesauce nutrition and the health benefits it may offer.

Similarly to whole apples, plain applesauce is low in calories, fat, and salt.

It contains some carbs and natural sugar, as well as small amounts of vitamins and minerals, including copper, B vitamins, and vitamins C and E.

However, its content of other nutrients, such as fiber, vitamins, minerals, and antioxidants, depends on a few key factors (1, 2, 3, 4).

These include:

Furthermore, the amount of sugar can vary if the cook or manufacturer has added other ingredients to the applesauce.

On average, a 1/2-cup (122-gram) serving of unsweetened applesauce contains (5):

The amount of fiber in applesauce may vary depending on whether the apple peels were left on.

Apples also contain antioxidants. However, levels of these antioxidants differ by the variety of apples.

Applesauce made with peels may be higher in antioxidants and beneficial plant compounds.

Apple peels appear to be a rich source of antioxidants. Some older research found that the peels have significantly higher amounts of flavonoid and anthocyanin antioxidants than apple flesh (6, 7, 8, 9).

The flesh of apples also contains antioxidants, though sometimes in different quantities than the peel.

A recent study found higher amounts of vitamin C in apple flesh. Vitamin C is known for its antioxidant properties. However, other studies have found less antioxidant activity in apple flesh (1, 6, 10).

The cooking methods a person uses to prepare applesauce may reduce the amount of antioxidants from both the peel and flesh, though researchers dont know to what extent (2, 3, 4).

Applesauce contains some carbs and sugar but is low in fat, salt, and calories. Its also low in most vitamins and minerals, but it may be a good source of antioxidants and plant compounds.

Aside from being low in calories and containing nutrients that support human health, applesauce may provide a few specific benefits.

Research has found that regularly eating apples and apple products is associated with eating a more well-rounded diet overall (11).

One survey found that children who regularly consumed apple products consumed less fat and sodium but more fiber, magnesium, and potassium in their diets (12).

Researchers have begun to investigate the links between regularly eating apples and chronic diseases like obesity, heart disease, diabetes, and cancer (13, 14, 15, 16).

Research has suggested that apples may help fight chronic disease, but its still unclear whether applesauce may offer the same effects (17).

Researchers need to conduct many more studies focusing specifically on applesauce and its effects among those with chronic diseases.

You may have heard that applesauce is a good food to eat when your stomach is upset.

Applesauce is one of the four main foods in the BRAT diet (bananas, rice, applesauce, toast) a diet of bland foods that are low in fiber and easy to digest.

Proponents recommend the BRAT diet for children and adults experiencing nausea, vomiting, and diarrhea.

People have used the BRAT diet for many years as an easily digestible and well-tolerated diet during gastrointestinal illness.

However, theres a lack of research on the BRAT diet and how effectively it treats these symptoms.

In recent years there has been a rising interest in other therapies for treating an upset stomach, such as probiotics (18).

Eating only bland foods like plain applesauce may provide some initial relief while your stomach is recovering.

However, limiting your diet to these foods for an extended period of time may not provide all the nutrients your body needs to recover.

Due to the beneficial nutrients it provides, applesauce contributes to a healthy diet. It may also help reduce the risk of chronic disease.

When you consume it in moderation, applesauce may have some benefits.

However, there could be some downsides to eating applesauce too often.

A 1/2-cup (122-gram) serving of applesauce only provides 14% of the Reference Daily Intake (RDI) for the vitamins and minerals it contains (19).

Manufacturers often add extra vitamin C to commercially made applesauce to help preserve the color.

Homemade applesauce could also be higher in vitamin C if either lemon juice or other fruits that contain vitamin C are added.

Applesauce provides a limited amount of vitamins and minerals. Therefore, consuming a variety of other fruits and vegetables in combination with applesauce will help ensure a nutritionally balanced diet.

Many commercial applesauces are sweetened with added sugars that may lower the nutritional value of the applesauce.

Added sugars not only increase the sugar content of applesauce but also add more calories.

In fact, sweetened applesauce may contain up to 15 more grams of sugar and 60 more calories per serving than unsweetened varieties (5, 20).

The chart below shows the nutritional differences between 1/2-cup (122-gram) servings of sweetened and unsweetened applesauce (5, 20, 21, 22).

The amount of added sugar will vary from brand to brand. Always read the label before choosing a brand of applesauce, and try to choose one with low or no added sugar.

Applesauce that has been sweetened may be more than two times higher in calories and sugar.

Its important to note that eating fruit alone does not increase your risk of chronic disease. Rather, consuming too much added sugar may lead to health issues (23, 24, 25, 26).

While eating sweetened applesauce may lead to consuming too much added sugar, a person would need to eat large quantities of sweetened applesauce to experience these negative health effects.

Its more likely for a person to experience weight gain and an increased risk of chronic disease from consuming foods that deliver a lot more added sugar per serving, such as sugar-sweetened beverages.

To make sure applesauce benefits your health, read the label and choose a variety with low or no added sugar.

Choosing an applesauce sweetened with a low calorie sweetener may help moderate your calorie intake and ward off weight gain in the short term. Examples of low calorie sweeteners include stevia, sucralose, and saccharin.

Theres no current evidence that eating applesauce sweetened with a small amount of low calorie sweetener would cause any health issues (27, 28).

Although applesauce is made from whole apples, when it comes to nutritional value, the two are not quite the same.

In general, whole apples are a better source of fiber than applesauce.

A recent analysis of studies found that a diet high in fiber was associated with a decreased risk of diabetes, heart disease, stroke, and some types of cancer (5, 29, 30).

Furthermore, eating whole apples that are higher in fiber may feel more satisfying.

One small study found that adults who consumed whole apples reported feeling fuller than when they consumed applesauce or apple juice (31).

Some brands of applesauce may contain added sugars and therefore extra calories. Applesauce is also lower in fiber than whole apples. As such, it may not be as filling.

Applesauce is a very versatile food. You can eat it by itself or use it as an ingredient in other dishes.

Governmental health guidelines recommend that those following a 2,000-calorie diet consume 22.5 cups of fruit each day (32, 33, 34).

Applesauce can be used to help meet this recommendation. However, including a wide variety of fruits in your diet is the best way to ensure you get enough nutrients.

For the healthiest applesauce, look for an option that is:

To find a brand thats low in added sugar, look for the word unsweetened on the label.

Watch out for terms like sugar-free, low in sugar, or all-natural. They may not ensure that your applesauce is free of added sugars.

Food companies sometimes add artificial colors and flavorings to commercial applesauce, especially those marketed to children.

Scientists do not fully understand what health effects these types of food additives may have.

Other additives may affect children and people with allergies, sensitivities, and inflammatory bowel disease (IBD). However, more human research is needed on the topic (35, 36, 37, 38, 39).

Guidelines recommend that those following a 2,000-calorie diet consume 22.5 cups of fruit each day. Avoid versions with added sugar and artificial colors or flavors.

You can make applesauce at home with just a few simple ingredients.

To make your own unsweetened applesauce, follow this recipe.

Makes eight 1/2-cup (122-gram) servings.

Ingredients

Directions

For a chunkier applesauce, use a fork or potato masher and process the mixture for a shorter length of time. For a smooth applesauce, process the mixture longer in a food processor or blender.

To make apple butter, continue to cook your apple mixture a second time after pureing it to a smooth consistency. Cook for another 12 hours on medium-low heat until it reaches a thick consistency.

To sweeten your applesauce, add 1/3 cup (81 grams) of sugar. You can use brown sugar, white sugar, maple syrup, honey, or another sweetener of your choice.

Cinnamon and other spices like nutmeg, ginger, cloves, and vanilla are another easy way to add flavor.

Since cinnamon is loaded with antioxidants, it may slightly improve the nutritional profile of the sauce, too (40).

Apple varieties people often use to make applesauce include Fuji, McIntosh, Granny Smith, and Golden Delicious. However, feel free to use any apple of your choice.

Applesauce thats low in sugar and free of artificial colors and flavors is a healthy and nutritious serving of fruit. You can even make your own applesauce at home in a few simple steps.

Applesauce is fruity pure that you can enjoy on its own or in a number of other dishes.

Because its made from whole apples and just a few other basic ingredients, applesauce may offer many of the same health benefits as whole apples.

It may contribute to a balanced diet and help protect against chronic disease.

However, the nutritional profile of applesauce can vary significantly based on the methods used to prepare it and how much added sugar it contains, if any.

Eating unsweetened applesauce along with a variety of other fruit can help you meet the suggested healthy eating guidelines.

Read the original here:
Is Applesauce Good for You? All You Need to Know - Healthline

Comments Off on Is Applesauce Good for You? All You Need to Know – Healthline
Nov 5th, 2020 | Filed under Diet Effectively
Weight Loss Solutions
matomo tracker