Calorys
Tag

weight loss

Browsing
In Weight Loss

The Best Food to Eat When You Have Insulin Resistance and Are Trying to Lose Weight

No Comments

Losing weight can be difficult when you have insulin resistance. Your doctor may tell you to cut back on calories and exercise more to lose a few pounds. But other medical advice states that you shouldn’t skip meals or exercise without taking certain precautions.

The good news is, some snacks are weight loss friendly and beneficial to people with insulin resistance. The best choice is avocado. Read on to find out what makes it the ideal option for losing weight with insulin resistance.

What to Look for in a Snack That’s Weight Loss and Insulin-Resistance Friendly

  • Healthy Fats: Replacing saturated and trans fats with healthy fats can lower insulin resistance. They also lower inflammation which is a common symptom of insulin resistance and can increase the risk of diabetes, heart disease, and high blood pressure.
  • Fiber: Foods with fiber are filling so you snack less. Fiber is also known to reduce the risk of type 2 diabetes and heart disease.
  • No Added Sugar: Research suggests that added sugar aids with the development of fat cells that are less sensitive to insulin. It makes the body store more fat which is not conducive to weight loss.
  • Nutrient Dense and Low Glycemic Carbs: Carbs are an important part of a healthy diet that supports insulin resistance. Studies show that eating healthy carbs improves post-meal glucose levels in people with insulin resistance. Whole fruits that contain carbs may also reduce the risk of type 2 diabetes.

What Makes Avocado the Best

When it comes to healthy foods that support insulin sensitivity, avocado ticks off all the boxes. It is the only fruit with healthy fats. It is a good source of fiber. It only contains 1 gram of sugar which does not affect glycemic response. It contains carbs that mostly consist of fiber.

One 2022 study looked at how eating one avocado a day affected heart health, metabolism, and diet. It was shown that eating an avocado did not affect belly fat accumulation, body weight, or fat in the liver despite the extra calories. The research suggests that avocados are beneficial to diet quality.

One serving of avocado contains 4% of the Daily Value of magnesium which helps regulate blood glucose levels. It also aids in energy and protein production.

Other Tips for Losing Weight While Managing Insulin Resistance

  • Include exercise in your daily habits by parking far from your destinations and taking the stairs instead of the elevator
  • Get an adequate amount of sleep
  • Limit or eliminate alcoholic beverages
  • Increase your fiber intake
  • Find healthy ways to manage stress

Losing weight and managing insulin resistance is not easy. Avocados may be the perfect solution. They are rich in fiber and magnesium and low in sugar.

How will you be adding avocados to your dietary routine?

Read More
By
In Weight Loss

The Link Between Weight Loss and Neighborhood Safety

No Comments

When we think of the things that promote weight loss, eating healthy and exercising are two main factors that come to mind. But according to preliminary Dutch research, neighborhood safety may also play a role in how much you weigh.

The study identifies four dimensions of neighborhood safety as follows:

  • Not being afraid of crime and harassment when you walk through the streets
  • Feeling safe when walking or cycling in or around traffic
  • Adequate street lighting
  • An absence of threatening-looking youths loitering in the area

The research did not find an association between weight and a lack of access to grocery stores and sports facilities which may plague low-income areas typically considered unsafe.

It also did not link neighborhood characteristics with the success of interventions like diet and exercise programs.

The Study

The study involved 122 individuals living with obesity and looked at past research on weight loss with treatments including exercise, cognitive behavioral therapy, and dietary advice.

Before the study began, participants were asked to take a survey rating how secure they felt in their neighborhoods. Their height, weight, and waist circumference were measured at the beginning of the study, 10 weeks into the study, and after 1.5 years.

Results showed that people who ranked for high neighborhood safety experienced greater decreases in weight and waist circumference.

Every one-point increase in the neighborhood safety score led to an average decrease of 3.2% in weight and an average 2.6% decrease in waist circumference.

Social cohesion factored into neighborhood ratings. One point on the social cohesion scale led to a 1.3% decrease in waist circumference.

Study leader Boelle Brouwer of the University Medical Center Rotterdam, Rotterdam, the Netherlands notes, “It is known that social cohesion can provide social support and motivation to participants. Feeling connected to and supported by people in your surroundings can increase adherence to healthy behaviors and improve overall outcomes of lifestyle interventions.”

While no associations were found between weight loss and access to grocery stores and sports facilities, a link was established between weight loss and neighborhood attractiveness in terms of sex, age, and education level.

The preliminary research is promising, but scientists acknowledge more studies are needed before conclusions can be drawn.

“We need more research to determine how neighborhood safety may affect weight and waist circumferences and if feelings of safety are linked to other factors such as housing, stress, or poverty,” said Brouwer.

Study co-author Professor Elisabeth van Rossum who is also from the University Medical Center Rotterdam weighed in saying, “If it turns out these environmental and social factors indeed are drivers of the success of a guided lifestyle intervention, then we need to study to what extent this also applied to individuals who try to lose weight by themselves.”

How do you think your neighborhood safety affects your weight loss goals?

Read More
By
In Health & Fitness

New Obesity Drug Has Researchers Stunned

No Comments

There are many drugs on the market that are designed to reduce obesity. They include OTC brands that have varying effects, and doctor prescribed medications that may be more reliable but cause unwanted side effects. But now a breakthrough drug has been created that has researchers stunned.

Announced at the ObesityWeek conference in San Diego, Nov. 22, by Denmark pharmaceutical company Novo Nordisk, semaglutide comes in the form of an injection. When used over a 16-month period, it has been shown to reduce body weight by at least 20% in more than a third of study participants. It was shown to be effective in teenagers, who are normally resistant to such drugs, as well as adults.

How Does it Work?

The drug works by mimicking incretins, hormones in the body that lower blood sugar and curb appetite. It has been approved to treat type 2 diabetes and is currently under review for the treatment of weight loss. Unlike other anti-obesity drugs, it does not cause unwanted side effects.

The fact that the drug changes the biology of the body to promote weight loss backs the fact that obesity may be a disease rather than the result of someone being unwilling to eat well and exercise. There is growing evidence that people have a certain body size that can be hard to change. “The body will defend its weight,” states Richard DiMarchi, an Indiana University Bloomington chemist.

Semaglutide is a modified version of liraglutide, a drug that has long been used to effectively work on receptors in the brain to reduce appetite and slow digestion. However, semaglutide remains intact longer so it has more significant effects. It may also have better access to regions in the brain that control appetite.

Questions Regarding the Drug

Although the drug shows promise, scientists still have questions regarding its practical use. For one, will people have to take the drug for a lifetime to maintain results? Participants in some studies have been shown to regain two-thirds of their weight back within one year after the trial stopped.

It’s also uncertain who will respond to these drugs and who won’t. So far, people with type 2 diabetes seemed to be more resistant to the drug than those who don’t have the disease. There are also questions as to whether fatty liver disease and other diseases where there is fat around the organs may negatively affect responsiveness.

There are also concerns about cost. The drug set you back as much as $1300 a month, an expense most insurance companies are unwilling to cover.

And will the drug stigmatize overweightness which isn’t always at the root of people’s health problems?  And will it make people think that taking the drug is a quick fix that can replace a healthy diet and exercise?

All that needs to be worked out. But in the meantime, we can take a step back and marvel at the potential of this new wonder drug. It is hopeful that it makes changes for the better in the world of weight loss.

Read More
By
In Weight Loss

Do Vegetarians Weigh Less?

No Comments

There are many reasons people choose to go on a vegetarian diet. For most, it’s all about saving the animals. There are also those who do it for environmental and health reasons.

But now there’s one more reason to go vegetarian. It may be key to weight loss. Read on to find out the answer to the question, do vegetarians weigh less?

Do Vegetarians Weigh Less?

There is evidence that shows that vegetarians usually weigh less then non-vegetarians. While obesity in the U.S. is on the rise, one study shows that it only effects 0% to 6% of vegetarians. Another study shows that vegetarian children tend to have a lower BMI than those who eat animal-based foods.

Vegetarian’s lower body weight may be linked to the high fiber content in plant-based foods. Fiber fills you up, so you snack less throughout the day. This makes plants and other fiber rich foods conducive to weight loss.

What You Eat Still Matters

Of course, people can’t automatically expect to lose weight by eliminating meat from their diets. There are still plenty of fattening vegetarian foods. For example, you can’t fill up on endless cheese and pasta dishes and count on seeing the pounds fall off.

Furthermore, there are several types of vegetarian diets you can follow each with varying results as far as weight loss goals. These include:

  • Quasi-vegetarian which includes fish and poultry but not red meat.
  • Pescatarian which includes plant and fish.
  • Semi-vegetarian which includes occasional meat eating, usually fish or chicken.
  • Lacto-ovo-vegetarian which includes eggs, milk, and milk products but no meat or fish.
  • Lactovegetarian which includes milk and milk products but no eggs, meat, or fish.
  • Vegan which eliminates all meat and animal products including fish, eggs, milk, and milk products.

Obviously, diets that include the lowest calorie foods, such as the vegan diet, will get you the highest rate of weight loss. You will also lose more weight if you exercise and count calories regardless of which diet you are on.

Staying Healthy on a Vegetarian Diet

A vegetarian diet comes with its share of benefits, but nutrition is a concern.

Plant foods have phytochemicals that protect against disease. As a result, vegetarians tend to have a lower rate of heart related disease, diabetes, and other conditions related to obesity.

However, if you don’t eat the right foods, you could be experiencing deficiencies. That’s why it’s important that your vegan diet offers the right balance of:

  • Protein
  • Vitamin B12
  • Vitamin D
  • Iron
  • Calcium
  • Zinc

There are many benefits associated with a vegetarian diet. As a bonus, it may help you lose weight. But that doesn’t mean you don’t have to be careful about the foods you eat. Will you be going vegetarian to reach your fitness goals?

Read More
By
In Weight Loss

Can You Lose Weight on a Keto Diet?

No Comments

Today it seems there are new diets popping up every day. The nice thing about a lot of modern diets is, they are not specifically aimed at weight loss. A lot of them boost health in general with weight loss as a bonus.

So what about the keto diet? Will it help you lose weight? This article will explain what the keto diet is so you can determine if it will be assist in bringing you closer to your weight loss goals.

What is the Keto Diet?

The keto diet is high in fat, moderate in protein and low in carbs. It is believed to aid the body in reaching ketosis, a metabolic state where fats are transformed into ketones which provide energy to the brain. After a few days on the diet, the body becomes more efficient at burning fat and ketones for energy instead of carbs.

The diet also lowers insulin levels to improve insulin sensitivity and aid with blood sugar management.

Can a Keto Diet Aid with Weight Loss?

There is evidence that keto diets can aid with weight loss. They help you lose fat while preserving muscle mass and lowering the risk of various diseases. Some studies have shown that they can be more effective than low-fat diets for weight loss when matched calorie for calorie.

Several studies reveal a keto diet’s effectiveness in promoting weight loss. One study showed that people on a ketogenic diet lost 2.3 times more weight than those on a low-fat, low-calorie diet. They also showed improved triglyceride and HDL levels.

Another study compared a low carb diet to the Diabetes UK’s dietary guidelines. Those on the low carb diet lost 15.2 lbs. while participants on the low-fat diet lost only 4.6 lbs. in a three-month period. Results showed that a low carb diet can cause 3 times more weight loss.

How Does a Ketogenic Diet Promote Weight Loss?

A keto diet promotes weight loss in the following ways:

  • High in Protein: Keto diets are high protein. Protein helps you feel fuller longer, so you snack less. It also gives you the energy you need to reach your fitness goals.
  • Gluconeogenesis: This is the process of your body converting fat and protein into carbs for fuel. It may help you burn additional calories.
  • Appetite Suppressant: The protein and fats in a keto diet work as an appetite suppressant so you snack less.
  • Decreased Fat Storage: Keto diets may reduce lipogenesis, the process of converting sugar into fat. It causes excess carbs to be stored as fat which are then used for energy.
  • Increases Fat Burning: Keto diets may slightly increase the amount of fat you burn each day. However, more research is needed to establish whether this is the case.

If you are trying to lose weight, a keto diet may be your best solution. It speeds up the metabolism, reduces appetite and lowers the risk of various diseases. Will you be trying it out when you are looking to reach your weight loss goals?

Read More
By
In Health & Fitness

Does Lap Band Surgery Work?

No Comments

Lap band surgery has long been used as an effective weight loss method. But those that know a bit about it realize it’s not a magic cure-all. So, what exactly can you expect after a lap band procedure? And does it really work? Read on to find out.

What is Lap Band Surgery?

Also called gastric band surgery, lap band surgery involves having a device surgically implanted to restrict the amount of food you can eat at a time. It reduces the size of your stomach without permanently dividing it. In doing so, it allows the stomach to only hold a certain amount of food, so you eat less.

Does Lap Band Surgery Really Work?

Yes, lap band surgery has been proven to be effective in helping you reach your weight loss goals. It has been shown to help people lose about 40% of excess weight over two years. So, if you are 100 lbs. overweight, you can expect to lose around 40 pounds after lap band surgery.

While this is a good start, other surgeries that divide the stomach can result in more weight loss. However, lap band surgery is recommended as it’s less permanent and less extreme. The band can be adjusted any time.

People can also lose more weight with lap band surgery if they adopt a healthy diet and exercise routine.

Am I Eligible for Lap Band Surgery?

You may be eligible for lap band surgery if:

  • You have a BMI of 40 or higher
  • You have a BMI of 35 or higher and have at least one obesity-related condition

You’ll also have to undergo a medical screening before you are approved for lap band surgery. This will include physical exams, blood tests and imaging tests of your abdomen to ensure you are healthy enough to withstand surgery. If you smoke or are a heavy user of opioids or alcohol, you’ll have to quit before you get the surgery.

What to Expect

Lap band surgery is relatively non-invasive. Instead of making one incision across your abdomen, the surgeon will make several keyhole incisions. This makes for a relatively short procedure and recovery time.

While you recover, you will be limited to liquid foods. Eventually you will move on to soft and pureed foods before graduating to solid foods. Once you start on solids, you must control what you eat as overeating will cause nausea and vomiting.

During the first year, you will have several follow-up visits with your healthcare provider. Blood tests will be taken to ensure you have enough nutrients in your diet. You may have to get your lap band tightened as your stomach shrinks with weight loss.

Lap band surgery is designed to last a lifetime, but some end up having theirs removed within the first ten years due to complications.

If you have been trying to lose weight with little success, lap band surgery may be your best option. Now that you know what’s involved, you can decide if it’s the best solution for meeting your fitness goals. Will you be discussing the possibility with your healthcare provider?

Read More
By
In Weight Loss

Sleep and Weight Loss: What’s the Relationship?

No Comments

Lose weight staying in bed? It seems too good to be true! And, unfortunately, it’s not entirely accurate. But studies have shown that people that sleep more lose weight faster. So how does it work? Read on to find out.

Study Results

Studies have shown that sleep plays a role in weight loss, and particularly fat loss. One study looked at 14 people undergoing calorie restriction. Results showed participants that stayed in bed 8.5 hours a day lost more weight than those that spent 5.5 hours a day in bed.

Scientists have also found a correlation between sleep deprivation and calorie intake. Studies have shown that people who are sleep deprived will consume 200 to 500 more calories a day than those that get a good night’s sleep.

We are Hungrier When We Don’t Sleep

So what’s the reasoning behind it? One thing to consider is that we are hungrier when we don’t sleep. This is because a lack of sleep alters our hunger and satiety hormones.

A new study shows that sleep deprivation (defined as less than five hours of sleep a night) increases a lipid in our bloodstream known as endocannabinoid making eating more pleasurable.

If you break down the word endocannabinoid, you’ll see a relation to the word cannabis. And cannabis gives us the munchies making eating more enjoyable. Well, a lack of sleep effects the body in similar ways cannabis does making eating a more pleasurable experience.  

Normally endocannabinoid levels rise slowly during the day and peak in the early afternoon. But when you are sleep deprived, your endocannabinoid levels peak higher and stay elevated longer.

Effects on Metabolism

Too little sleep also affects your metabolism, so you burn less calories throughout the day.

When you don’t sleep, you become “metabolically groggy”. This means your body is not as effective in processing insulin which is responsible for changing food into energy. It makes you less efficient in processing fats from the bloodstream, so it simply stores them as fats.

Too little sleep also leads to a spike in the stress hormone cortisol. This signals your body to conserve energy, so you are less likely to burn calories.

A lack of sleep also reduces your athletic performance, so you don’t go as hard when you work out. Therefore, you burn fewer calories.

Tips for Better Sleep

If a lack of sleep is contributing to your unhealthy weight, you may try to improve sleep quality by:

  • Shutting down devices at night
  • Going to sleep and waking up at the same time each day
  • Producing a relaxing environment in the bedroom
  • Reducing caffeine intake later in the day
  • Saving the bedroom for sleep rather than work and entertainment

If you are having trouble losing weight, a lack of sleep could be responsible. Practicing a healthy sleep routine can cut down on hunger and help your metabolism process calories more effectively. What will you be doing to maintain a healthy weight?

Read More
By
In Weight Loss

Can Drugs Help You Lose Weight?

No Comments

Losing weight isn’t easy. Many people spend months depriving themselves of food and over-exerting themselves with exercise and still don’t see the results they are hoping for. The promise of taking a pill that will help them reach their weight loss goals can be awfully tempting.

There are several weight loss pills on the market that may lure people in with their promise of helping them achieve optimal fitness. But do they really work? Read on to find out.

Do OTC Drugs Work?

There are a variety of OTC drugs on the market that promise to help you lose weight. They will typically contain ingredients such as botanicals, dietary fiber, caffeine, and minerals. In most cases, the amount of scientific information on these ingredients varies wildly making it difficult to come up with a logical conclusion on how effective they can be in aiding weight loss.

Furthermore, the variety of ingredients in each product make it nearly impossible to determine how effective each ingredient is on its own. Its effects can also change when it’s combined with other ingredients. Dosage amounts and active components also play a role in how well the product will help you reach your weight loss goals.

Consumers must also consider that weight loss supplements, like other supplements, are not approved by the FDA. Therefore, they may contain excessive amounts of caffeine and other ingredients that can produce harmful side effects.

What About Doctor Prescribed Weight Loss Medications?  

Weight loss medications may be prescribed to people that have obesity that’s threatening their health. They may be prescribed to someone with a BMI over 30 or to someone with a BMI over 27 with other health conditions.

The pills are not a magic cure, but they help you lose 3% – 12% of your total body weight. This is enough to reduce health risks. If combined with the right diet and exercise routine, they may help you reach your fitness goals.

Here are some drugs that are commonly prescribed.

  • Liraglutide mimics the hormone that tells your brain your stomach is full.
  • Tirzepatide activates hormone receptors that increase blood sugar control.
  • Naltrexone HCL and bupropion are combined into the drug Contrave which is used to treat depression, seasonal affective disorder, and addiction to opioids, alcohol, and nicotine.
  • Orlistat stops your body from absorbing a third of the fat you eat.
  • Phentermine is an amphetamine that curbs your appetite. It can also be combined with topiramate to produce similar results.
  • Semaglutide imitates an intestinal organ that stimulates insulin production lowering your appetite and making you feel full.
  • Setmalanotide is prescribed only to people who have certain rare inherited conditions. It doesn’t treat these conditions, but it keeps weight under control by making you feel fuller and helping you burn calories.

A magic pill may seem like the ideal option in helping you lose weight. But beware as some are not all they are cracked up to be. OTC options are dubious, and prescription choices are only prescribed in emergency situations. A healthy diet and exercise routine is really the best solution.

Here’s hoping you stay fit and healthy.

Read More
By
In Nutrition

Are Nutrigenomics the Future of Nutrition?

No Comments

Trying to determine what foods to eat to help you reach your fitness goals can be overwhelming. With so many diets on the market, it can be difficult to decide which one will be best for you. Nutrigenomics may be the key to finding the best foods to eat.

Nutrigenomics is a science that helps you determine an optimal meal plan based on your genes and how they interact with nutrients. Read on to find out how it can help you with weight loss, disease prevention, and general wellbeing.

What is Nutrigenomics?

Nutrigenomics determines how your genes will react to certain types of nutrition. For example, You FTO gene is related to metabolism. Variants in the gene will be telling of your body’s metabolic processes.

You can work with a dietician to find a meal routine that works best with your genetic makeup.

Nutrigenomics can also be valuable in disease prevention. Here are some examples of how they can help boost your wellness:

  • If you are likely to develop high blood pressure or high cholesterol, you may choose a diet that is low in fats and sodium.
  • If you eat a lot of sweets, you can create a diet that counters sweet cravings lowering your risk of diabetes.
  • You can find out how your body responds to macronutrients like fat, protein, and carbohydrates to come up with a diet that’s ideal for weight loss.
  • You can determine a diet that’s optimal for fat burn.

Nutrigenomic Testing

Nutrigenomic testing is as easy as swabbing the inside of your mouth. The swab is sent to a lab for testing. The lab may analyze 70 or more genes. You will get your results weeks later.

Although nutrigenomic tests are available in drug stores, you will need to work with a professional to understand your results. They will help you come up with a diet that will minimize your risk of disease and optimize your fitness levels.

Other Factors in that Affect Your Health

Genetics play a key role in your health and fitness. But it is not the only factor that weighs in.

The PREDICT 1 Study gathered data from 1000 participants, more than half of whom were twins. They ate specially designed muffins. Afterwards, testing was done to measure fat, insulin, and glucose levels in their blood.

Researchers also collected information on the participants’ exercise and sleep habits. They used stool samples to measure their gut bacteria.

Findings showed that:

  • Macronutrients play a major role in blood sugar levels.
  • Gut bacteria has the biggest effect on blood lipid levels.
  • Genetics has a bigger impact on blood sugar levels than lipids do, but not as great of an impact as the nutrients you consume.

This indicates that genetics is only one part of what helps you reach your fitness goals. They are also affected by diet, exercise, sleep, and gut bacteria.

Conclusion

While nutrigenomics is not foolproof, it allows you to pinpoint the foods that are best for your health. It helps you come up with a plan uniquely suited to your body’s needs. It’s an effective way to lose weight, prevent disease and improve quality of life.

Read More
By
In Weight Loss

Can Diet Soda Make You Gain Weight?

No Comments

When people are trying to lose weight, many switch from regular soda to diet soda. After all, trading close to 150 calories for 0 calories seems like a no brainer. And it’s a relatively easy trade off.

But recent studies show that drinking diet soda can actually make you gain weight. So, is there anything to it? Read on to find out.

The Study

A study published in JAMA online shows that drinks made with sucralose, a zero-calorie sweetener, can stimulate appetite in some people.

The study looked at two groups that experienced a reduction in the hormone that inhibits appetite. One group was given a sucralose sweetened drink and the other was given a sugar-sweetened drink. The group with the sucralose sweetened drink was shown to eat more after consuming it than the group with the sugar sweetened drink.

The Reasoning

So why did people react this way?

Researchers feel it may be due to the drinks with artificial sweeteners causing a “greater brain reward activity”. However, the reaction was only present in females and obese people. Males and people with regular weight were not affected in the same way.

Scientists provide further insight stating that they felt artificial sweeteners may confuse the body into thinking something sweet is coming.

“You are supposed to get sugar after something tastes sweet. Your body has been conditioned to that,” explains Susan Swithers, a behavioral scientist at Purdue University.

“But diet soda may lead to a disconnect. The sugar never arrives, and this may blunt the body’s anticipatory responses and throw off the ability to efficiently metabolize sugar that’s consumed later.”

More Detrimental Effects

Further research shows that when animals that consume artificial sweeteners are given real sugar, their blood sugars rise higher than those who do not consume artificial sweeteners. This causes the body to produce more insulin to absorb the sugar thereby increasing the risk of type 2 diabetes.

Best Drinks for Losing Weight

So, what should a person drink if they are looking to lose weight? Here are some recommendations.

• Water: Water is a great weight loss beverage as it’s zero calories, it offers hydration, and it’s effective in flushing the system.
• Green Tea: The antioxidants in green tea increase fat burning and boost metabolism. It has a low caffeine content that can provide energy during workouts.
• Coffee: If you are looking for the full benefits of caffeine for weight loss, add coffee to your diet.
• Apple Cider Vinegar: Apple cider vinegar contains acetic acid which may stimulate weight loss and decrease fat accumulation.
• High Protein Drinks: High protein drinks promote fullness, so you eat less. They also provide energy during workouts.
• Vegetable Juice: Vegetable juice has been shown to decrease carb intake and increase vegetable intake making it an optimal weight loss beverage.

If you are looking to lose weight, switching to diet soda may not be the best solution. Try eliminating it from your routine to see if it reduces your cravings for sugary food. We wish you good luck reaching your weight loss goals.

Read More
By
Load More