There are countless diets, supplements, and meal replacements that claim to offer rapid weight loss, but most of them are not backed by any scientific evidence. However, there are science-backed strategies that have an impact on weight management. These strategies include exercise, tracking calorie intake, intermittent fasting, and reducing the amount of carbohydrate in the diet. In this article, we look at nine effective weight loss methods.
Weight loss methods backed by scientific research include:
1. Try intermittent fasting
Intermittent fasting (IF) is an eating pattern that involves regular short-term fasts and eating in a shorter period of time throughout the day. Several studies have indicated that short-term intermittent fasting, lasting up to 24 weeks, leads to weight loss in overweight people.
The most common methods of intermittent fasting are:
Alternate Day Fasting (ADF): Fasting every other day and eating normally on non-fasting days. The modified version is to eat only 25-30% of the body’s energy needs on fasting days.
The 5:2 Diet: Fast 2 days out of 7. On fast days, eat 500-600 calories.
The 16/8 Method: Fast for 16 hours and only eat for an 8-hour window. For most people, this 8-hour window is between noon and 8 pm One study of this method showed that eating during a restricted period allowed participants to consume fewer calories and lose weight.
It is best to follow a healthy eating pattern on non-fasting days and avoid overeating.
2. Follow your diet and exercises
If a person wants to lose weight, they must be aware of everything they eat and drink every day. The most effective way to do this is to record every item she eats, either in a diary or on an online food tracker. One study found that following physical activity on a regular basis helped with weight loss. Additionally, a review study found a positive correlation between weight loss and the frequency of following diet and exercise. Even something as simple as a pedometer can be a useful weight loss tool.
3. Eat mindfully
Mindful eating is the practice of paying attention to how and where you eat. This practice can help people enjoy the food they eat and maintain a healthy weight. Since most people lead hectic lives, they often tend to eat quickly on the go, in the car, at the office, or in front of the TV. Therefore, many people are hardly aware of the food they eat.
Here are some mindful eating techniques:
Sit down to eat, preferably at a table: Pay attention to the food and enjoy the experience.
Avoid distractions while eating: Don’t turn on the TV, laptop, or phone.
Eat slowly: Take time to chew and savor your food. This technique helps with weight loss because it gives a person’s brain enough time to recognize satiety signals, which can help prevent overeating.
Choose foods wisely – Choose foods that are packed with nutritious nutrients and fill you up for hours instead of minutes.
4. Eat protein for breakfast
Protein can regulate appetite hormones to help people feel full. This is mainly due to a decrease in the hunger hormone, ghrelin, and an increase in the satiety hormones, peptide YY, GLP-1, and cholecystokinin. Research in young adults has also shown that the hormonal effects of a high-protein breakfast can last for several hours.
Good options for a high-protein breakfast include eggs, oatmeal, nut and seed butters, quinoa porridge, sardines.
5. Reduce the consumption of sugar and refined carbohydrates
The Western diet is increasingly high in added sugars, which has clear links to obesity, even when sugar is present in beverages rather than food. Refined carbohydrates are highly processed foods that no longer contain fiber or other nutrients. These include white rice, bread and pasta. These foods are quick to digest and are quickly converted to glucose. Excess glucose passes into the blood and triggers the hormone insulin, which promotes fat storage in adipose tissue. This contributes to weight gain.
Whenever possible, people should replace processed and sugary foods with healthier options. Here are some examples of foods to replace:
whole-grain rice, bread, and pasta instead of white versions
fruits, nuts, and seeds instead of high-sugar snacks
herbal teas and fruit-infused water instead of high-sugar sodas
smoothies with water or milk instead of fruit juice.
6. Eat lots of fiber
Dietary fiber describes plant-based carbohydrates that cannot be digested in the small intestine, unlike sugar and starch. A high-fiber diet can increase feelings of fullness, which can lead to weight loss.
Fiber-rich foods include:
whole-grain breakfast cereals, whole-grain pasta, whole-grain bread, oatmeal, barley, and rye
fruits and vegetables
peas, beans and legumes
Nuts and seeds
7. Balance Gut Bacteria
A new area of research focuses on the role of gut bacteria in weight management. The human intestine is home to a large number and variety of microorganisms, including approximately 37 trillion bacteria. Each individual has different varieties and numbers of bacteria in their gut. Some types can increase the amount of energy a person gets from food, leading to fat deposition and weight gain.
Certain foods can increase the number of good bacteria in your gut, including:
A wide variety of plants: Increasing the amount of fruits, vegetables, and grains in your diet will result in greater fiber absorption and a more diverse set of gut bacteria.
People should try to make vegetables and other plant-based foods 75% of their meal.
Fermented foods: These enhance the function of good bacteria while inhibiting the growth of bad bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh, and miso contain good amounts of probiotics, which help increase beneficial bacteria. Researchers have studied kimchi extensively, and study results suggest that it has anti-obesity effects. Similarly, studies have shown that kefir can promote weight loss in overweight women.
Prebiotic foods: These stimulate the growth and activity of some of the good bacteria that contribute to weight control. Prebiotic fiber is found in many fruits and vegetables, such as chicory root, artichokes, onions, garlic, asparagus, leeks, bananas, and avocados. It is also found in cereals, such as oats and barley.
8. Get a good night’s sleep
Numerous studies have shown that sleeping less than 5 to 6 hours a night is associated with a higher incidence of obesity. There are many reasons for this. Research suggests that insufficient or poor-quality sleep slows down the process by which the body converts calories into energy, called metabolism. When metabolism is less efficient, the body can store unused energy as fat. Additionally, insufficient sleep can increase insulin and cortisol production, which also promotes fat storage. Sleep duration also affects the regulation of the hormones leptin and ghrelin that control appetite. Leptin sends satiety signals to the brain.
9. Manage your stress level
Stress triggers the release of hormones such as adrenaline and cortisol, which initially decrease appetite as part of the body’s fight or flight response. However, when people are under constant stress, cortisol can stay in the bloodstream longer, increasing their appetite and possibly causing them to eat more. Cortisol signals the need to replenish the body’s nutritional stores from the preferred fuel source, which is carbohydrates. Insulin then carries the carbohydrate sugar from the blood to the muscles and brain. If the individual does not use this sugar in a fight or flight situation, the body stores it as fat. The researchers found that implementation of an 8-week stress management intervention program resulted in a significant reduction in the body mass index (BMI) of overweight and obese children and adolescents.
Here are some stress management methods.
yoga, meditation, or tai chi
Techniques of breathing and relaxation
spend time outdoors, for example walking or gardening.
To carry out
It is important to remember that there is no magic bullet when it comes to losing weight, the best way to achieve and maintain a healthy weight is to eat a nutritious and balanced diet, this should include 10 servings of fruits and vegetables, good quality protein. and whole grains. It is also beneficial to exercise for at least 30 minutes every day.
Green leafy vegetables and tea protect against cognitive decline
Flavonols are a class of antioxidant compounds found in tea, red wine, broccoli, beans, tomatoes, and leeks that have anti-inflammatory properties.
The data, mostly from animal studies, suggest that higher intakes of flavonols may protect against Alzheimer’s disease and dementia.
A recent longitudinal study found that higher dietary intake of flavonols was associated with a slowing of age-related decline in general and specific areas of cognitive function.
A recent study published in Neurology shows that a higher intake of flavonols, a category of flavonoids found in fruits, vegetables, tea, and wine, was associated with slower cognitive decline in older adults. The study adds to limited but growing data showing an association between dietary flavonol intake and brain health.
A healthy diet containing a variety of fruits and vegetables is essential for good health, especially brain health. In general, it is known that the vitamins and minerals present in these foods are important. But we now understand that it is the entire composition of the food, including bioactives like flavonols, that makes these foods beneficial.
Flavonoids and brain health
Flavonoids are a class of compounds produced by plants that possess antioxidant and anti-inflammatory properties. Flavonoids are found in commonly eaten fruits and vegetables, including berries, cherries, leafy greens, tomatoes, onions, apples, citrus fruits, and beans. Beverages such as tea and red wine are also important sources of dietary flavonoids.
Previous studies have shown that higher dietary intake of flavonoids is associated with slower cognitive decline that normally occurs with aging and also due to Alzheimer’s disease. These effects of flavonoids have been attributed to their ability to reduce oxidative stress, decrease inflammation in the brain, and increase brain plasticity.
There are six main subclasses of flavonoids, namely flavonols, flavan-3-ols, flavanones, flavones, isoflavones, and anthocyanins. Additionally, several compounds make up each subclass of flavonoids. For example, flavonols include compounds such as quercetin, kaempferol, isorhamnetin, and myricetin. Although animal studies suggest a beneficial impact of certain flavonols and their individual components on cognition, similar data from human studies is limited.
Does the intake of flavonols affect cognitive function?
The present study includes data from 961 participants who reside in Chicago retirement communities and public housing for the elderly and are enrolled in the Rush Memory and Aging Project. The Rush Memory and Aging Project is a longitudinal study whose objective is to identify the factors associated with the deterioration of cognitive and motor functions caused by aging and Alzheimer’s disease. Participants were between the ages of 58 and 100 and had not been diagnosed with dementia at the time of enrollment. The researchers annually assessed the participants’ cognitive function and risk factors associated with cognitive decline.
To assess cognitive function, a trained technician administered a battery of 19 tests spanning five different cognitive domains. These five areas were:
episodic memory: a form of long-term memory that encompasses memories of events and experiences
semantic memory: a form of long-term memory that encompasses factual and conceptual knowledge
working memory: a form of short-term memory that temporarily stores and manipulates information
perceptual speed: the ability to quickly process visual information
Visuospatial Ability: Ability to perceive spatial relationships and manipulate images mentally.
Based on overall performance on the 19 cognitive tests, the researchers quantified each participant’s overall cognitive function.
To assess dietary intake of flavonols and individual flavonol components, the researchers used a standardized questionnaire to estimate the frequency of consumption of flavonol-containing foods in the past year. The researchers then examined the association between dietary flavonol intake and cognitive function after adjusting for factors associated with cognitive decline, including age, gender, education level, smoking status, physical activity level, and participation in activities that enhance cognition. The analyzes suggested that a higher intake of flavonols was associated with a slower decline in general cognitive function.
In this study population, people who ate the most flavonols (an average of 7 servings of dark green leafy vegetables per week) compared to people who ate the least had a 32% decrease in their rate of deterioration cognitive.
2 Antioxidants Linked to Slower Decrease
Furthermore, higher consumption of flavonols (kaempferol and quercetin), but not isorhamnetin or myricetin, was associated with a slower decline in general cognitive function. Looking at changes in specific cognitive domains, the researchers found that higher flavonol intake was associated with slower declines in episodic memory, semantic memory, perceptual speed, and working memory, but not visuospatial ability.
Among individual flavonol components, higher kaempferol intake was associated with a slower rate of decline in all five cognitive domains. By contrast, myricetin was not associated with a change in cognitive abilities, but was suggestive for working memory. Quercetin consumption was associated with a more gradual decline in episodic and semantic memory, whereas isorhamnetin consumption was correlated with a more gradual decline in episodic and suggestive memory for visuospatial memory.
Leafy vegetables are the richest source of kaempferol. Tea, onions, leeks, broccoli, beans, tomatoes, and berries are some of the other main sources of other flavanols.
In addition to having beneficial effects on brain health, another recent study reported an association between increased intake of flavonoids, including flavonols, and a marker of subclinical atherosclerosis. This further highlights the potential protective effects of flavonoids on not only brain health but also cardiovascular health.
Eat eggs to lose weight, this is how
As part of a balanced diet, eggs can have many health benefits. A growing body of research suggests that eating eggs may also promote weight loss. Eggs are high in protein, low in calories, and can boost metabolism. In this article, we describe how to use eggs to aid weight loss, including when to eat them and how to prepare them.
Why are eggs good for weight loss?
Eggs can promote weight loss for three reasons:
1. Eggs are nutritious and low in calories.
Eggs are low in calories and high in protein.
One large hard-boiled egg contains 78 calories and several important nutrients, including:
lutein and zeaxanthin, which are antioxidants that promote good eyesight.
vitamin D, which promotes bone health and immune function
choline, which stimulates metabolism and contributes to fetal brain development.
The easiest way to lose weight is to reduce your calorie intake, and adding eggs to your diet can help with this.
For example, a lunch or dinner of two hard-boiled eggs and a cup of mixed vegetables is only 274 calories. However, cooking eggs with oil or butter significantly increases their caloric and fat content. A tablespoon of olive oil, for example, contains 119 calories.
2. Eggs are rich in protein
Protein helps with weight loss because it is extremely filling. Eggs are a good source of protein, with a large egg providing around 6 grams (g). The dietary reference intake for protein is 0.8 g per kilogram of body weight.
That means :
the average sedentary man needs 56 g of protein per day.
an average sedentary woman needs 46 g of protein per day.
Therefore, two large eggs provide more than 25% of the daily protein needs of the average sedentary woman and more than 20% of the needs of the average sedentary man.
Some research indicates that eating a high-protein breakfast increases a person’s satiety, or feelings of fullness. The results also suggest that a high-protein breakfast reduces calorie intake for the rest of the day. A 2012 study, published in the British Journal of Nutrition, suggests that dietary protein helps treat obesity and metabolic syndrome, in part because it makes you feel fuller.
3. Eggs can speed up metabolism
A high-protein diet can improve metabolism through a process called the thermic effect of food. This happens because the body has to use extra calories to digest and process the nutrients in food. Carbohydrates and fats also stimulate metabolism, but to a lesser extent than protein.
According to the results of a 2014 study:
Protein increases a person’s metabolic rate by 15-30%.
Carbohydrates increase metabolic rate by 5 to 10 percent.
Fat only increases metabolic rate by 3%.
Therefore, eating eggs and other protein-rich foods can help people burn more calories than eating carbohydrates or fat.
when to eat eggs
Research suggests that someone who eats an egg-based breakfast may consume less food throughout the day. Eggs can be especially helpful for weight loss if a person eats them for breakfast. In 2005, researchers compared the effects of eating an egg-based breakfast and a baked breakfast in overweight female participants. Both breakfasts had the same number of calories, but the participants who ate eggs ate significantly less food the rest of the day. In a 2013 study, adult men who ate eggs for breakfast needed smaller breakfasts and seemed to feel fuller than those who ate high-carb breakfasts.
However, it is still important to monitor your calorie intake. A 2008 study indicated that an egg-based breakfast promoted weight loss in overweight or obese participants, but only as part of a calorie-controlled diet.
How to eat eggs to lose weight
The key is to incorporate them into a healthy diet. It seems that eating eggs for breakfast is the best approach, as it can reduce the number of calories a person consumes for the rest of the day.
Eggs are nutritious and easy to prepare. People often like:
Serve them with vegetables for breakfast for a filling, fiber-rich meal, or add hard-boiled eggs to a salad for lunch. For a hearty dinner, top a salad of quinoa and sautéed vegetables with a poached egg.
How many eggs should a person eat?
Incorporating a moderate amount of eggs into a balanced diet may have health benefits. Recent research suggests that eating one egg a day may reduce the risk of heart disease and stroke. The researchers tracked the effects in nearly half a million adults living in China over a 9-year period.
However, it is important to note that the people in this study were not following the standard American diet. The authors of a 2018 study reported that eating at least 12 eggs a week for 3 months did not increase cardiovascular risk factors in participants with diabetes or prediabetes.
It is important to note that these participants followed a diet designed to lose weight. These results suggest that consuming a moderate amount of eggs can be beneficial for health, as long as the person incorporates them into a balanced diet. However, since egg yolks are high in cholesterol, people at risk for heart disease may want to limit themselves to one or two egg whites a day. You should also avoid adding animal fats, such as butter or bacon grease, to your egg meals.
Eggs are a low-calorie food rich in protein and other nutrients. Eating eggs can promote weight loss, especially if the person incorporates them into a low-calorie diet. Research suggests that eggs stimulate metabolic activity and increase feelings of satiety. Eating an egg-based breakfast can keep a person from consuming extra calories throughout the day. To promote weight loss, avoid preparing eggs by adding too much fat, butter or oils, for example.
If a person is at risk of cardiovascular disease, they should eat only egg whites and carefully monitor their cholesterol intake.
7 difficult foods to digest: to avoid at night!
Almost everyone has experienced the discomfort of indigestion at one time or another. If the causes are many, the consumption of foods that are difficult to digest is usually a determining factor. In this article, we are going to look at some difficult-to-digest foods that it is advisable to avoid, especially at night. Stay tuned !
Raw vegetables are difficult to digest because our body does not have the necessary enzymes for their breakdown. Enzymes are proteins that act as catalysts, speeding up chemical reactions in the body. The enzymes needed to digest raw vegetables are found in saliva and the pancreas.
Saliva begins the digestion process by breaking down starch into smaller molecules, while the pancreas produces enzymes that break down fats and proteins. When we eat raw vegetables, these enzymes are not present in sufficient quantity to properly digest the food. Cooked vegetables are easier to digest because the cooking process destroys some of the plant cell walls, allowing the enzymes to do their job more easily. Additionally, cooking kills bacteria that may be present on the surface of vegetables. These bacteria can cause food poisoning if they are not killed before eating. For these reasons, it is generally easier for our bodies to digest cooked vegetables than raw vegetables.
Although it may not seem like it, cruciferous vegetables are actually quite tough and fibrous. They contain a type of insoluble fiber, cellulose. Cellulose is difficult for the human body to break down, so cruciferous vegetables can be hard to digest. Additionally, cruciferous vegetables contain a compound called raffinose.
Raffinose is a complex sugar that cannot be completely broken down by the body. Therefore, it can ferment in the intestine, causing gas and bloating. For some people this can be quite uncomfortable. However, there are ways to make cruciferous vegetables more digestible. One way is to cook them, which breaks down the cellulose and makes them easier to chew. Another option is to eat smaller portions, since the body has a limited ability to break down insoluble fiber. By following these steps, you can enjoy the benefits of cruciferous vegetables without suffering digestive discomfort.
Anyone who has suffered from indigestion after eating a large slice of tomato pizza can attest to the fact that tomatoes can be hard to digest. There are many reasons for this. First of all, tomatoes contain a substance called lycopene, which is difficult for the body to break down.
Additionally, the skin and seeds of tomatoes are high in fiber, which can also lead to digestive problems. Finally, tomatoes are acidic and when they pass through the digestive system they can cause heartburn and indigestion. If you tend to have stomach problems, it is best to eat tomatoes in moderation. By removing the seeds and peeling them, you can still enjoy the nutritional benefits of tomatoes without the digestive upset.
When you eat spicy foods, your body reacts in a similar way to heat stress. Blood vessels dilate in an effort to cool the body, and sweating may occur. Saliva production is also increased to help cool the mouth and throat. However, all that extra fluid can make it difficult for the digestive system to function.
Additionally, spicy foods can irritate the lining of the intestine, leading to inflammation and discomfort. For some people, this can lead to heartburn, indigestion, or even diarrhea. If you feel a bit under the weather after enjoying a spicy dish, there’s a good reason for that.
Fruit juice :
Many people think that fruit juice is healthy and full of nutrients. However, they don’t always realize that fruit juices can be hard to digest. The reason is that fruits contain high levels of fructose, a type of sugar that is broken down by the liver. When the liver is overloaded with fructose, it can’t process it effectively. Some of the fructose can be converted to fat, which can then be deposited in the body. Furthermore, excessive consumption of fructose can also lead to intestinal problems such as bloating and diarrhea.
The alcohol :
Alcohol is a carbohydrate that the body cannot digest. When you drink alcohol, it is absorbed into your bloodstream and circulates throughout your body. The liver breaks down the alcohol and converts it into sugar, which the body can use as a source of energy. However, the liver can only process a small amount of alcohol at a time. If you drink too much alcohol, the excess sugar can build up in your blood and cause serious health problems. Also, alcohol irritates the lining of the stomach, which can make it difficult to digest food. Therefore, alcohol is hard on the liver and digestive system.
Animal protein tends to be high in fat, which can make it difficult to digest. Fat is a type of molecule that is not easily broken down by the digestive system. Therefore, they can remain in the stomach for a long time and cause indigestion. Furthermore, fats are also more difficult for the body to absorb. This means that when you eat high-fat animal protein, your body gets fewer nutrients than it needs. Difficulty digesting fats also explains why animal protein tends to be higher in calories than other types of food. When you eat animal protein that is high in fat, your body has to work harder to digest it, and as a result, you take in more calories than you would with a leaner protein source.
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