Some Important Tips to Lose Weight

Obesity is the one of the main health problems of Americans. A survey conducted stated that around 64 percent of the American population is suffering from obesity problems. Losing weight cannot be done overnight since there are no miracle drugs available from the market. However, if you make some changes in your habits and life style you will be able to accomplish your goal of losing weight.  Some of following tips can be of great help.

 

If you eat junk food on a regular basis, it’s time to avoid it. Most of the efforts that you put for reducing weight will become futile if you are unable to resist consuming processed junk foods. The junk foods such as pizzas, burgers, potato chips etc. are of poor nutritive value. Keep in mind that you will not physically improve feeding on those food items. A better way is to replace these foods by highly nutritious foods in your diet. You may avoid sugary and greasy food since they contribute weight gain.

 

If you don’t have the habit of drinking water, start it now. Drinking water not only purifies your body, it also promotes loss of weight. You may be confused how it works. Drinking plenty of water flushes the toxins and unnecessary fats from the colon. On the other hand, it prevents dehydration of the body. If the body is dehydrated, physiological process in the body does not happen normally. For instance, the body’s fat won’t be burned quickly as well as your muscle strength will loosen.  The next thing you can do to burn down your fat is to increase the frequency of meals each day but only in small quantity. You have to maintain a regular interval of 4-5 hours in between meals. This will suppress appetite as well as boost your rate of metabolism thereby causing to burn excess fat in the body without doing much physical exercise.

 

Reduce you calorie consumption. You need not to starve to achieve this. This can be done by consuming diets in small quantities. This approach can help you to cut down frequent snacking and binging. A very effective measure of weight loss is physical workouts. When people hear about workouts they think about long hours of vigorous physical exercises. But simple workouts will be quite enough to shed down your excess fat. Workouts increase the metabolic rate and burn fats within less time. Daily exercise will boost your stamina as well.

 

Adequate sleep is very effective and quick weight loss tip for obese people. It is one of the most effortless ways. Research has found that lack of sleep causes extreme hunger and improves one’s appetite. This results in over eating. Sleeping for a period of 8 hours can be a very effective measure to reduce your weight

 

There are many weigh loss supplements available from the market today. One such supplement is the Acai Berry Select. It contains large amount of antioxidants that helps to flush out toxins from the body. For quick and better results, it has to be combined with a proper balanced diet and exercise.

Nutritionists on diets

If I can jump in where I should probably fear to tread… Most nutritionists feel, according to stuff I’ve read, that extreme low- carbohydrate diets like The Zone are unhealthy and you only lose weight on them because you are restricting your diet. Not that eating tons and tons of carbs, or of anything for that matter, is great. Personally, though, I seem to need complex carbohydrates for fuel. Re the Inuit: I had understood, and I’m not sure where I got this information from, that they had adapted to their harsh surroundings by being able to thrive on a diet that would NOT be suitable for others — I believe I’ve read that their digestive tracts are actually different?

 

I know that sounds suspect, but I really did read it somewhere. In any case, don’t forget that their traditional culture was nomadic and lived in very cold surroundings. I would think that those factors would significantly affect the way a person’s body would metabolize, say, seal blubber. First off, the Zone is by no means an “extreme low-carb diet”, providing at least 40% of calories from carbs. Compare it to the Atkins diet if you want to see a truly extreme plan. The Zone diet has been trashed by nutritionists because they look at it from a food composition perspective and have enough background to know that Barry Sears publishes pseudo-scientific gobbledy-gook, despite all the talk of eicosanoids and insulin metabolism.

 

In fact, one researcher (a leading endochrinologist) whose work is cited as the basis for the Zone diet has publicly stated that his work has been misinterpreted by Sears and further points out logical errors in the Zone books. However, as a fairly moderate reduced calorie diet, which is what I see Sears pushing under all those trappings, the Zone works for many people who are able to stick with the counting and grazing (as long as they can stick with it). Notably, Sears recommends moderate amounts (up to 30% of calories) of fats with a strong preference for monounsaturated like olive and canola oil.

 

This is reasonably consistent with the “mediterranean” diet, which unlike most of the fads mentioned in this thread, may actually provide health benefits (see the book “Low Fat Lies” for details). The most interesting thing about all this is the way people talk about some nutritional craze hyped in a best-seller one year and another the next and conclude that nutritionists are always changing their tune. In fact, most nutritionists have for years been telling us the same story: Limit fat to 30% of calories, eat plenty of whole foods (fruits, vegetables, grains, nuts, etc.), and don’t go overboard on protein.

 

These guidelines are clearly a good thing for most of us. By the way, I used to be trapped in the high-carb, low-fat camp, constantly feeling run-down (from lack of fat and protein) and guilty (when I ate the nutrients I needded). I learned my lesson, and I’m not about to rebound into a high-x, low-y, quagmire.

 

Critique of Ketogenic Diets

Can a person eat unlimited calories, and still lose weight, as long as they severely restrict carbohydrates? No, they cannot. The basis of ketogenic diets, such as the Atkins Diet, is a severe restriction of carbohydrate calories, which simply causes a net reduction in total calories. Since carbohydrate calories are limited, intake of fat usually increases. This high fat diet causes ketosis (increased blood ketones from fat breakdown) which suppresses hunger, and thus contributes to caloric restriction. Low carbohydrate diets are also characterized by initial rapid weight loss, primarily due to excessive water loss. A decreased carbohydrate intake causes liver and muscle glycogen depletion, which causes a large loss of water, since about three parts of water are stored with one part of glycogen.

 

Also, restricting carbohydrate intake reduces the kidney’s ability to concentrate urine, leading to an increased excretion of sodium. All these factors combine to cause a powerful but temporary diuresis. Dieters cherish this rapid initial weight loss and assume it represents fat loss. Actually, their body fat stores are virtually untouched. And, as the body adjusts for the water deficit, the weight loss slows or ceases. The dieter often becomes frustrated and abandons the diet. Individuals who do stick with it may lose weight due to the caloric restriction mentioned above.

 

A ketogenic diet may or may not have side effects, depending on the individual person. It is certainly riskier for overweight individuals with medical problems such as heart disease, hypertension, kidney disease, and diabetes than it is for overweight people with no health problems. Complications associated with low carbohydrate, high protein diets include ketosis, dehydration, electrolyte loss, calcium depletion, weakness (due to inadequate dietary carbohydrate), nausea (due to ketosis), and possibly kidney problems. Vitamin and mineral deficiencies are other problems in such unbalanced crash diet regimens. Even Dr. Atkins, the author of both old and new versions of Diet Revolution, admits that his diet doesn’t supply enough vitamin and minerals and recommends that people take supplements.

 

Gout is another potential side effect, since the uric acid in the blood increases as the uric acid competes with ketones for excretion. This higher blood uric acid level can also increase the risk of kidney failure. Dr. Atkins does warn that people with kidney problems shouldn’t follow his diet, but he doesn’t mention that the diet might produce these disorders. In the book The Ketogenic Diet, the author Lyle McDonald notes that the production of ketones from alcohol tends to result in less fat loss, since less free fatty acids are converted to ketones. He also indicates that there is no reason that small amounts of alcohol cannot be consumed during a ketogenic diet, although alcohol consumption slows fat loss.

 

He cautions that alcohol may have a greater effect (in terms of intoxication) when someone is in ketosis. Lastly, the risk of coronary heart disease may be higher in susceptible persons who stay on the diet a long time, due to increased consumption of foods high in saturated fat and cholesterol. In conclusion, ketogenic diets such as Atkins’ program are no more successful than those weight loss programs recommended by the scientific/medical community. They are more dangerous than other fad weight regimens due to its high fat content. Persons who choose to follow ketogenic diets should check with their physician periodically as the diet can cause electrolyte depletion and increased blood lipids. They should have periodic blood tests to measure total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides.

 

Some thoughts on dieting

I just wanted to get some thoughts on dieting. Anyone here have any success on any of them? I tried Atkins for three days and I couldn’t even think straight. If it wasn’t the lack of carbs wreaking havoc on my brain, then it was trying to make any sense out of Dr. Atkins book. I’ve tried it all in the past Ang and just signed up on Ediets.com to get a healthier eating plan for being a veg and all. When I say tried it all I mean it… everything from starvation to puking to laxatives to Scarsdale to Weight watchers. After it all, I would say the only thing that really works is moderation and going by (what we have here) is the Canada food guide.

 

Our bodies need bits and pieces from every food group and the occasional treat or we’ll just get sick. If you think of it, every fad diet like Atkins has started out with great acclaim only to end in lawsuits from its followers getting sick or worse by being on it. I started lifting weights back in 1980 while still in high school. I wasn’t muscle bound like many of the professional body builders that you see in magazines and on television but I had a very muscular physique. In 1994 I was involved in an industrial accident that left me unable to walk for over 6 months and it also prevented me from doing any sort of strenuous physical activity for nearly 18 months.

 

A week before the accident I had undergone my yearly physical exam and at that time I was 6′ 1″ tall and weighed a muscular 250#. When I was finally released to go back to work,almost 2 years after the accident,I was 6′ and weighed 275# .But now I was fat,not muscular.The injuries had actually caused me to shrink one inch in height and pack on an added 25#. You may have heard that if you build up a lot of muscle mass and then stop training,most of that muscle mass turns to fat? It’s true,that’s exactly what happened to me.

 

I didn’t do anything about it until this year because my mental image of my body was that of a muscular 250 pounder and not a fat 275 pounder. The Atkins diet,as you know,drastically reduces carbolic intake in order to reduce body fat,that was completely contradictory to what I had been doing for more than 14 years.I was a carb-aholic during all those years of weight training.I was taking in a massive amount of carbs to sustain me during my workouts.

 

Dangers of low carb diets

It’s not only scary, it’s dangerous. You’re right when you say you take off all the weight due to ketosis. The best way to lose weight is to cut back on calories (but not too much) and engage in a regular cardio/strength training program. That’s how I did it. I cut back on a lot of junk food and replaced it with healthier stuff (veggies and stuff like Reduced Fat Triscuits) and I work out 2-3 times a week. I still eat almost everything I want too. These new diets are just fads. But because people see results quickly they’ll do it.

 

Problem is, if they continue on it for an extended period of time, it can cause long-lasting damage and if they ever come off it, they’ll put the weight back on with reinforcements. not according to the proponents of low-carb diets. barry sears (of the zone) and the folks behind oprah’s carbo-addicts diet all make it very clear that if ketosis is induced, one is going way too far on the protein, and that the point of their diets is to find a balance way before the point of ketosis. i don’t know as much about the atkins diet (though my parents are both on it, at my dad’s doctor’s recommendation); i know he has an (optional?) introductory 2-week crash diet that *is* supposed to induce ketosis, with the aim of radically changing the metabolism.

 

however, after those 2 weeks, one eases off to a less extreme diet, or that’s my understanding of it. i haven’t seen any of these diets recommending that one skip fruits and veggies (in response to pixxiepuss’ original comment.) one still needs carbos, after all, and fruits and veggies are a healthier way to get them than grains, because the fibers slow down the rate at which the sugars are absorbed, so one’s blood sugar levels won’t be thrown out of wack as much as when sugars are absorbed from pasta/bread type foods.

 

Oprah’s show on the carbo-addict diet was on last week, and one woman asked if a cheeseburger w/bun could count as her reward meal. the diet people laughed at her before saying “are you trying to tell me you think you can pass off that single floppy, yellowed, sad bit of iceburg lettuce as your vegetable? i don’t think so!” they seemed pretty big on salads, just as long as there was some meat or cheese or tofu thrown into it for protein. they also addressed the pork rind myth and said no way did they count because of all the saturated fats they contain.

 

Following special diets

My comments were on his feeling that he showed remarkable self-restraint in not mentioning that “vegetarians were slighted in planning, even knowing that at least the best man would be affected” even though he would have been able to “quietly pick out something he could eat”. He said at the end that the point he was trying to make was that special diets should be known and remembered, and that was what I took exception to. I understand that it was a *little* bit awkward to be presented with a plate with meat on it. A short “May I have a plate with no meat, please?” followed by “I am vegetarian” if you feel like you have to explain is *all* that is required. And to assume that because you had to deal with this *truly* minor inconvenience was a clear show of inconsideration on the part of one’s hosts is, like I said before, unfair and not in keeping with the spirit in which the couple asked him to take part.

 

Why did he have to “question the catering and planning” at all, let alone in front of the bride and groom? I won’t repost my whole reply, it’s there if anyone is interested…though I’d ask anyone who is taking exception to what I say here to read it, just to have the whole picture of what my comments were. I’m not sure I agree 100 percent here. If I were serving a buffet, I’d make sure that a variety of things were provided such that anyone would find *something* and leave it at that. However, if I were serving a plated meal (or, as in this case, if I were arranging for the head table to be served a plated meal), I *would* make an effort to ensure that I accommodated special diets. While a vegetarian could theoretically eat around the meat and get a meal out of it, I suspect at least some would find it extremely unappealing to have their veggies swimming in meat juices.

 

Furthermore, I think you have a higher obligation to your attendants. They’re doing you a great honor, and it probably shouldn’t even be something you’d need to ask about to know if they’re vegetarian. At our rehearsal dinner, I did make arrangement for one of Michael’s attendants to have a Kosher meal. I was furious with myself for not reminding them at the last minute of the situation (though they should have remembered on their own) and terribly embarrassed when he had to send it back and when the replacement they brought him was clearly not the level of quality as the other meals. I wouldn’t feel the slightest obligation to limit *others’* food based on the preferences of a few, but I would try to oblige them when possible, just as I would in my own home. Obviously, you can take this to extremes. I don’t like mushrooms and won’t eat them, but I don’t expect people to discover that before they feed me. But checking for the “biggies” that often have a moral or religious basis (not just recalcitrant taste buds ;-) isn’t *that* difficult, and I wouldn’t want to be in a position of seeming to force my choices on others in that way.

 

Fats in Low Carb Diets

I have been watching all of the low carb recipes and I’ve noticed that although many of them are low in carb’s they are extremely high in fats. As diabetes puts us at a greater risk for heart disease, how can all these fats be healthy for us? I am on medications, diet and exercise but don’t want to learn to live on low carbs and end up with too many fats in the blood stream and cause a whole new set of problems. Losing weight is mostly about lowering calorie intake. As you suggest an important factor is not feeling hungry soon after eating a meal. Scientists in Australia have done an extensive study on satiety, the feeling satisfied with a meal feeling. Their conclusions might surprise you.

 

They used white bread as their standard. Who doesn’t? They gave white bread a figure of Satiety Index, SI of 100. Three quarters of food were found to satisfy the appetite better than white bread. Some whole grain breads had scores as high as 500. IIRC the lowest scoring food were bagels. Of more significance to this discussion is the correlation between the composition of the food and SI. The upshot of it all was that the most satisfying component of food was included water. Protein and fibre were also strongly satisfying. Fat on the other hand LOWERED the satiety of the meal. When combined with carb, fats tend to make people feel hungry soon after they have eaten.

 

What this means in practical terms is the people who eat noodles in soup like meals, porridge, salad type vegetables can be satisfied on a lower fat diet. Those who include fat do better if the fat comes with fibre eg nuts rather than refined oils or the fat is used with high fibre, high water salads. This has lead many people to think that by eating low fat they will get rid of the calories. It is one strategy and it works for some people. The Okinawan elders who currently hold the record as the healthiest people in the world eat 24% of calories as fat and they are far from obese. The AMA puts an upper safe limit of 30% of calories as fat.

 

This low compared to some typical Western diets but much higher than some of the extreme low fat advocates. Both groups arrive at 7% of calories as saturated fat by different routes. There have been experimental diets with much higher mono-unsaturated fats used with diabetics. People on these diets have shown dramatic improvements in blood lipids and all the other measures available to us of good health. While it is true that eating fat without carbs can make one feel bilious, the research is quite clear in indicating that mixing fat and carbs lowers satiety unless water, fibre and/or protein offset the effect.

 

Food allergy /elimination diets can anyone help me?

Hi folks, I am writing in to get some insight from the kind folks on this list. I am male 33 lifelong mild irritable bowel syndrome (mostly just gas). 6 years ago suffered a flu-like episode and have never been the same. Chronic fatigue, dizziness, flu-like feelings, the tummy gas has turned into real foul smelling and last couple of years I get these really loud, strange noises from my guts. I have been tested for absolutely everything under the sun, and am monitored closely by a doc to make sure nothing new crops up. The only thing years of tests have found is IgA deficiency which does not explain my symptoms.

 

So the only diagnosis I have is Chronic Fatigue Syndrome and Irritable Bowel Syndrome. I feel that I may have improved somewhat over the years but I still get exhausted and feel sick very easily, gave up exercising due to exertional intolerance. I still work but struggle. I’ve read a lot about food sensitivites and candida in the gut. I am very skeptical about all of this. I’ve tried a couple of special diets (The Zone) in the past to no avail. But I’ve decided to give it another go.

 

I am specifically interested in finding out if gluten could be causing my symptoms. My celiac biopsy was negative, but I have heard of negative patients still improving on a gluten-free diet. I am on day 2 of a diet consisting of chicken, turkey, fish, celery, carrots, lettuce, olive oil, sea salt, and pepper. I plan to do this for 3-4 weeks to see if it affects my symptoms. Then I was thinking of adding in more things.

 

Regardless of what I add in, I may keep gluten out of the diet for a few months, since I hear it can take a long time for gluten symptoms to clear (again I dont know if gluten is even a problem for me, hence the diet). But then I get a little freaked out. I start going to different websites and read all these different theories. You have to try THIS elimination diet, you have to THIS special diet, you have to take ANTI-CANDIDA meds, you have to be on an elimination diet for THIS long, or THAT long.

Low-Carb Diets Tax Kidneys, May Weaken Bones

Diets that are heavy on protein-rich foods and skimp on carbohydrates can increase the risk of kidney stones and reduce the body’s ability to absorb calcium after just 6 weeks, researchers report. Their findings come at a time when an increasing number of Americans, seduced by anecdotal accounts of fast weight loss, are turning to low-carbohydrate, high-protein (LCHP) diets. With an estimated 50% of American adults either overweight or obese, many are looking for a surefire way to shed pounds. But while LCHP diets have been shown to get the pounds off in the near term, these diets are less successful over the long run and may even be hazardous to health, researchers warn.

 

For one, protein-rich foods can be high in fat, which increases the risk of heart disease and type 2 diabetes. A dearth of carbohydrate-rich foods such as fruits and vegetables can leave the body hungry for essential vitamins and minerals, while insufficient glucose (sugar) from carbohydrates, the body’s preferred fuel source, can lead to fatigue and dizziness. And according to the new study, 6 weeks on an LCHP diet increased the acid load to the kidneys, raising the risk of kidney stones.

 

Animal protein has been shown to boost urinary excretion of oxalate, a compound that combines with calcium and other compounds to form the deposits commonly known as kidney stones. At the same time, adults in the study had higher levels of calcium in their urine, suggesting a decreased absorption of the bone-building mineral and an increased risk of osteoporosis, according to the report in the August issue of the American Journal of Kidney Diseases. “Consumption of an LCHP diet for 6 weeks delivers a marked acid load to the kidney, increases the risk for stone formation, decreases estimated calcium balance, and may increase the risk for bone loss,” write Dr. Shalini T. Reddy from the University of Chicago, Illinois, and colleagues.

 

Their study included 10 healthy adults aged 21 to 52 who consumed their usual diet for 2 weeks, followed an LCHP diet for 2 weeks, and then followed a diet that restricted carbohydrates only moderately for 4 weeks. The protein-restricted diets included 3 liters of fluid a day. Study volunteers lost an average of 9 pounds, but most developed ketones–compounds that are formed when the body uses its own fat as fuel and can raise acid levels in the blood. Acid excretion, a marker of acid levels in the blood, rose by 90% in some volunteers but none of the dieters developed metabolic acidosis, a potentially life-threatening condition caused by excessive breakdown of fats, the report notes.

A practical diet

The Institute of Food Technologists, in the July 1991 issue of its journal, Food Technology, describes six types of vegetarians. They are listed here by degree of exclusion of animal foods and by the foods included in the diet: – semi-vegetarian–dairy foods, eggs, chicken, and fish, but no other animal flesh – pesco-vegetarian–dairy foods, eggs, and fish, but no other animal flesh – lacto-ovo-vegetarian–dairy foods and eggs, but no animal flesh – lacto-vegetarian–dairy foods, but no animal flesh or eggs – ovo-vegetarian–eggs, but no dairy foods or animal flesh – vegan–no animal foods of any type.

 

D.F. Replacing Animal Sources of Nutrients Vegetarians who eat no meat, fish, poultry, or dairy foods face the greatest risk of nutritional deficiency. Nutrients most likely to be lacking and some non-animal sources are: – vitamin B12–fortified soy milk and cereals – vitamin D–fortified margarine and sunshine – calcium–tofu, broccoli, seeds, nuts, kale, bok choy, legumes (peas and beans), greens, calcium-enriched grain products, and lime-processed tortillas – iron–legumes, tofu, green leafy vegetables, dried fruit, whole grains, and iron-fortified cereals and breads, especially whole wheat (absorption is improved by vitamin C.

 

Found in citrus fruits and juices, tomatoes, strawberries, broccoli, peppers, dark-green leafy vegetables, and potatoes with skins) – zinc–whole grains (especially the germ and bran), whole-wheat bread, legumes, nuts, and tofu. As all plant foods–including fruit–contain some protein, by eating a variety of fruits, vegetables and grains, even vegans probably can get enough of this nutrient. To improve the quality of protein and ensure getting enough: Combine legumes such as black-eyed peas, chickpeas, peas, peanuts, lentils, sprouts, and black, broad, kidney, lima, mung, navy, pea, and soy beans with grains such as rice, wheat, corn, rye, bulgur, oats, millet, barley, and buckwheat. There are also foods made to look like meats (protein analogs) such as hot dogs, sausage, and bacon.