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Achieve Your Goals with This Weight Management Checklist …

Apr, 6th 2019 9:42 pm, Article Recommended by Dr. J. Smith

Its time to lighten your loadliterally. Carrying around extra weight isnt good for your body. You know that. But staying at a healthy weight is easier said than done. This weight management checklist helps you focus your energy on impactful activities. Start checking off items and building momentum to achieve weight management goals.

Maintaining a healthy weight is all about the balance of calories in and calories out. Use more than you take in and you lose weight. Do the opposite, and you gain. If theyre balanced, thats how you maintain.

This means a focus on diet and exercise together. But this weight management checklist goes deeper and provides simple tips to get you started.

Its time to start checking off some boxes.

Determining your target weight isnt a guessing game. There are many factors that can help you determine the right number for you.

The most common way to figure out a healthy weight is using the Body Mass Index (BMI). This is a ratio of your height to weight. This is going to involve some math, but you can do it (or use a BMI calculator). You can find your BMI with this equation:

Weight in Kilograms(kg)/(Height in meters)2

Heres an example: Dave is 84 kg (or about 185 pounds) and 1.8288 meters (six feet tall). His BMI would be 25.1, which is just barely in the overweight range. (Heres the math: 1.8288 squared is 3.345, and 84 divided by 3.345 is 25.1.)

The healthy range for BMI is 18.5 to 24.9. Thats what you want to aim for. There are charts available that will give you the healthy weight range for your height.

But BMI isnt everything. Its a very simple calculation that doesnt consider different circumstances.

You can also use measurements like body fat percent or determining belly circumference (around the belly button) to help determine your ideal weight. Body fat percentages should be less than 31% for women and 25% for men.Belly circumferences should be less than 40 inches (102 cm) for men and 35 inches (88 cm) for women.

If this is all a little bit overwhelming (and math can do that) you can always talk to your doctor, dietician, or nutritionist. Theyre great resources.

Calories arent scary or mysterious. Theyre simply the units used to measure energy in your food. And you need calories to run all the processes of your body.

Most of what you see about calories is based on an average diet of 2,000 calories per day for women and 2,500 a day for men. Thats a good starting place. But there are many factors to consider when assessing your daily calorie needs.

Weight and activity are probably the biggest considerations. A larger person needs more calories. Thats because you need more energy to move around more weight. And if youre on the go a lot or youre an athlete, you need more fuel to support that extra activity.

Age and sex are two other factors. Calorie needs decrease with age. And men need about 500 more calories per day (on average) than women. Thats mostly due to their overall larger size and the fact that they have a higher basal metabolic rate or BMR.

BMR is what your body burns at rest. About two-thirds of your calories are used this wayjust to keep your body running smoothly. Those are like freebies. The rest of your calories are burned because of activities you do during the day.

There are calculators that will tell you your BMR and how many calories you need to maintain your weight. But for simplicitys sake, if youre a man, it should be around 2,500 calories. If youre a woman, that number is around 2,000.

Use those as the starting point for maintaining a healthy weight. You can adjust your needs if youre more active, larger, or have other health considerations.

You know how much fuel (calories) your body needs. But counting calories is just a part of planning your perfect weight-management diet.

The foods you choose to acquire those calories makes a big difference. Think about how 300 calories of sugary treats compare to 300 calories of almonds and fruit.One will fill you up with fiber, sustained energy, and micronutrients. The sugary snack is empty energy that can lead to a crash.

Like any healthy diet, you should target a balance of nutrient-rich protein, carbohydrates, and healthy fats. Focus on fruits, vegetables, whole grains, lean protein, plant-based fats, and foods with fiber.

Protein (especially in the morning) and fiber are especially important. You only absorb half the available calories in fiber. And it helps you feel full for longer. Also, dont forget to drink plenty of water.

Any diet should give you a foundation of vitamins, minerals, and beneficial plant compounds. Its the starting point for getting your body all the nutrients it needs.

The best exercise plan is one you can follow. Thats a popular saying, but its true (the same is true for your diet, too). You dont want to make these common mistakes:

Being honest with yourself about your fitness levelwill help you avoid jumping into something too hard. You really shouldnt run before you walk. So, assess where you are and workin steps, since health wont happen all at onceto get where you want to go.

Taking an inventory of healthy activities you enjoy is essential to developing an effective exercise routine. You shouldnt focus on running if you find it boring. Maybe playing a sport works better for you. Figuring out what you like to do will help you look forward to exercise instead of dreading it.

Also, properly set expectations. One trip to the gym isnt going to reshape your body or improve your fitness. Its a process. You have to burn 3,500 calories to eliminate a pound of fat. A good goal is using 500 more calories than you take in each day. That can lead to losing a pound a week.

And remember, exercise is only part of the equation. You cant exercise your way out of bad eating habits. So, you need both as part of your weight-management plan.

You know what you like. You have properly set expectations. Now its time to plan.

Take the activities you like and figure out how many calories youll burn. Then figure out how many minutes are required to hit your goal for the day. You can find these estimates onlineor in a fitness tracker app.

Then carve out time in your daily schedule. Make sure to vary the activities so you dont get bored or fatigue one part of your body too much. Ideally, you should get at least 150 minutes of exercise a week. The easiest way is to split that up into five, 30-minute sessions.

This is the simplest one on paper, but the hardest in practice. Its also the most important part of any weight-management plan.

Doing it.

Understanding your calorie needs is great. Planning the perfect diet and exercise routine is important. Crossing off items on the weight management checklist builds momentum. But youll need action and perseverance to achieve your weight management goals.

So, put your plans into motion. Get out and move. And remember progress and consistencynot perfectionis what you want. Youll have successes and snags, but focus on continuing to move forward, in the direction of your weight-management goals.

A simple way to put it is to be goodeat right and incorporate exercisethe majority of the days of the week.

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Achieve Your Goals with This Weight Management Checklist …

Human chorionic gonadotropin (hCG or b-hCG) – Canadian …

Apr, 6th 2019 9:40 pm, Article Recommended by Dr. J. Smith

Human chorionic gonadotropin (hCG or b-hCG) is a hormone that the placenta makes when a woman is pregnant. Certain cancer cells can also make it.

An hCG test may be done to:

The amount of hCG is usually measured by a blood test taken by a needle in the arm. It can also be measured from a urine sample. You dont need to do anything special to get ready for the test.

Your hCG levels may be higher than normal for many different reasons.

The level of hCG in your blood may be higher than normal because you are pregnant or you have a certain kind of bowel disease, a stomach ulcer or cirrhosis of the liver. Your HCG level can also be high if you smoke cannabis (marijuana).

An increased level of hCG in the blood may help your doctor diagnose:

If you have liver, stomach, pancreatic, lung, breast or skin cancer, the level of hCG in your blood may be higher than normal.

The hCG test results can help your doctor know if treatment is working:

Depending on the result, your doctor will decide if you need more tests, any treatment or follow-up care.

Link:
Human chorionic gonadotropin (hCG or b-hCG) – Canadian …

The Best Foods That Will Help You Lose Weight Fast | Eat This …

Apr, 5th 2019 3:44 pm, Article Recommended by Dr. J. Smith

Wouldnt it be great if life came with a magic remote control that made the bad parts speed up and the good parts slow down? You could hit FF at the beginning of every workday, and RWD at the end of awesome date. All the vacations, holidays and parties could move at the pace of a Kenny G song, and all the endless conference calls could spin by faster than Nicki Minajs hairstyles.

And right up there on the FF listweight loss. Sure, slow and steady may win the race, but who wants to plod along like a tortoise, especially when a warm weather getaway is right around the corner? Add these super weight loss foods to your day to get your weight-loss goals on hyperspeed. All of them have been scientifically proven to fry flab in 6 weeks or less! Tighten your seatbeltin fact, youll soon be tightening every belt!

If youre not drinking green tea with your workouts, you might be wasting your time at that barre class. A study published in The Journal of Nutrition found that after just two weeks, exercisers who sipped four to five cups of green tea each day and logged 25-minutes at the gym lost more belly fat than their non-tea-drinking counterparts. What makes the drink so powerful? It contains catechins, an antioxidant that hinders the storage of belly fat and aids rapid weight loss. And thats not the only weight loss elixir out there: Discover more details and drop two sizes with these 4 Teas That Melt Fat Fast.

Think of each almond as a natural weight-loss pill. A study of overweight and obese adults found that, combined with a calorie-restricted diet, consuming a little more than a quarter cup of the nuts can decrease weight more effectively than a snack comprised of complex carbohydrates and safflower oilafter just two weeks! (And after 24 weeks, those who ate the nuts experienced a 62% greater reduction in weight and BMI!) For optimal results, eat your daily serving before you hit the gym. A study printed in The Journal of the International Society of Sports Nutrition found that almonds, rich in the amino acid L-arginine, can actually help you burn more fat and carbs during workouts. Fill up, but dont fill out: Use these Eat This, Not That!-recommended 10 Daily Habits That Blast Belly Fat.

Stephen Colbert may be on to something. UCLA Center for Human Nutrition researchers divided study participants into two groups, each of which were fed a nearly identical low-cal diet for 12-weeks. The only difference between the groups was what they were given to eat as an afternoon snack. One group ate 220-calories of pretzels while the other group munched on 240-calories worth of pistachios. Just four weeks into the study, the pistachio group had reduced their BMI by a point, while the pretzel-eating group stayed the same, and their cholesterol and triglyceride levels showed improvements as well.

What if we told you that you could make 20 percent of your belly disappear this yearpoof, just gone? Penn State University researchers compared those who consumed avocado oil with those who consumed a flax-safflower oil blend. Those on the canola oil dietjust three tablespoons daily did the tricklost nearly 2 percent of their belly fat in just one month. For more ways to enjoy big, bold flavors, burn flab with these healthy fats.

Its time to focus on your lentil health. In one four-week Spanish study, researchers found that eating a calorie-restricted diet that includes four weekly servings of legumes aids weight loss more effectively than an equivalent diet that doesnt include beans. Those who consumed the legume-rich diet also saw improvements in their bad LDL cholesterol levels and systolic blood-pressure. To reap the benefits at home, work lentils, chickpeas, peas and beans into your diet throughout the week.

How would you like to take all the great weight-loss results youve just read aboutand double them? Thats what happens when you supplement your diet with a combination of vitamin D and calcium, according to a Nutrition Journal study. Just four weeks into the 12-week experiment, subjects who had taken these two nutrientsfound in abundance in some yogurtslost two times more fat than the other group! To get similar results at home, start your day with one of these best yogurts for weight loss.

Like a marathoner stretching before the big run, eating half a grapefruit before a meal can enhance your bodys fat-burning performance. A study published in the journal Metabolism found that this warm-up tactic can help whittle your middleby up to an inchin just six weeks! The scientists attribute the powerful effects to the grapefruits fat-zapping phytochemicals. The fruit can interact negatively with certain medications, so as long as you get the green-light from your M.D, plan to have half of a grapefruit before your morning meal and add a few segments your starter salads to reap the benefits.

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The Best Foods That Will Help You Lose Weight Fast | Eat This …

How Fast Will I Lose Weight on Keto? What to Expect Dieting …

Apr, 5th 2019 3:44 pm, Article Recommended by Dr. J. Smith

Fact-checked by Dr. Anthony Gustin, DC, MS.

Written by Brenda Godinez

on October 9, 2018

Weight loss is one of the most popular uses of the ketogenic diet these days.

If youre using keto to drop pounds, you are probably wondering how fast you can expect to see results.

Since everyone is different, its hard to get an exact answer, but this article will cover the average weight loss rate you can expect tips for successfully losing weight on keto, and how to avoid common weight loss mistakes

Everyones body is different, which means the weight loss rate for each person is different too.

Your individual weight loss rate can vary depending on 4 main factors:

For example, someone with a slow metabolism and a lot of fat tissue to lose who doesnt exercise enough will take longer seeing weight loss on keto compared to someone with a normal metabolism, slightly overweight, who starts exercising 4-5 times a week along with doing keto.

The key is to stay consistent and focus on eating healthy keto-friendly foods. Treat the keto diet as what it is not simply a diet, but a lifestyle and metabolic shift in your health.

With that being said, what we can tell you is how to start off on the right foot.

Before you embark on your keto weight loss journey, its important to get the basics right.

Some people think cutting carbs is enough to enter ketosis, but this isnt always the case. Its important to make sure youre actually running on ketones instead of carbs, otherwise youre not going to burn fat or lose weight and youll get discouraged.

So how do you make sure your cells are running on fat?

If you tick these boxes when starting keto, youll have the best weight loss results.

Which brings us to

As you know by now, not everyone loses weight at the same rate, but heres what you can expect based on the average results people get when using keto for weight loss:

Typically, in the first week of the keto diet people see a very quick drop in weight anywhere from a few pounds to as much as 10! Thats because at first, keto makes your body release a lot of water weight (not fat) due to your lower carb intake.

This is why that happens:

Carbs need water to stay in your body. When your body doesnt use glucose immediately, it stores it as glycogen in your muscles and glycogen binds to water. Each gram of glycogen is stored with 23 g of water. [*]

When you first switch to keto, your body will burn all the glycogen reserves first before using fat. Once it runs out of glycogen, the water that was needed to store it gets eliminated and thats why the weight on your scale changes so drastically.

While this isnt fat loss, its a sign that your body is working its way into ketosis: fat burning mode.

This rapid water loss may also lead to dehydration and constipation, so drink more water than you normally do each day to keep things moving.

After a week or two, weight loss will happen at a slower and more steady pace. This is also the period of time when youre getting fat-adapted as your body switches from burning carbs to burning fat, which means youll actually be losing fat now.

A safe, average loss from here is around 1-2 pounds (0.5-1 kg) per week.

Heres what research says about weight loss on the ketogenic diet:

As you can see, weight loss varies depending on how long youre on the keto diet, how much weight youve got to lose, and your health condition. People seem to lose the most fat on the first 2-3 months of the keto diet, although weight loss is sustained for as long as people follow the diet.

Long-term: Slower Weight Loss

As you get closer to your goal weight, weight loss slows down. This is because as your weight decreases, your total daily caloric needs decrease as well. So, even if you continue on a deficit of calories to lose weight, it will now make a smaller difference.

You might have some weeks where it seems you havent lost anything, then youll weigh a week or two later and be down 3-4 pounds. The key is to stick with it and not get discouraged; just make sure youre still in ketosis and give your body time to do its thing.

One study found that after one year on the keto diet, men and women between 30-69 years who weighed between 90-100 kg lost a total of 14 kg (30.8 pounds).[*]

However, most of that weight was lost in the early stages of keto. They

This means the keto diet is effective for fast and sustained fat loss. You will see the biggest changes if you stick with it for a few months, and you wont gain the weight back.

If you feel like you are going through a weight loss plateau after sticking with the keto diet for a few months, there might be habits or foods hindering your progress. Below are common weight loss mistakes and what to do about them:

This one may seem obvious, but its pretty common that people come out of ketosis without realizing it if they stop tracking their ketone levels. So, one of the biggest reasons people dont see weight loss results on keto is theyre not actually on keto.

What to do:

Some of the foods you eat can have more carbs than you realize. These hidden carbs can put you over your daily carb limit and bust your weight loss efforts.

What to do:

Some people tolerate dairy really well and others dont, so figure out which camp youre in. Some dairy like yogurt and whey protein may elevate insulin levels and kick you out of ketosis.

What to do:

Although its harder to overeat on keto due to the filling nature of fats, its still possible to eat more calories than you need. If you dont stay at a calorie deficit, you wont see weight loss.

What to do:

Those who have yoyo dieted a lot in the past might also need to give their bodies time to recover from damage. This might just mean giving the body time to heal while focusing on healthy keto nutrition.

When going keto, its important to focus on more than just weight loss, even if you have a lot to lose. Overall health should be the goal, so give yourself credit for any and all benefits you notice from the ketogenic diet. That could be:

Although weight is a good indicator of progress and is certainly an important marker of health (to an extent), remember that its not all about the number on the scale. In fact, many on the keto diet will say they noticed differences in the mirror more than on the scale.

If youre weight lifting at the same time, you might be replacing fat loss with muscle gain. While this might not move the scale much, itll show up on your body.

The ketogenic diet is amazing for losing weight and improving your health, so stick with it and dont be afraid to make changes as needed. Track what you eat, stick within your keto macros, and test your ketone levels frequently to make sure youre staying in ketosis. Most of all, give your body time to respond to the great changes youre making for it.

Choose what describes you bestNo Exercise and Low ActivityExercise 1-2x/Week (Low Intensity)Exercise 1-2x/Week (Mid/High Intensity)Exercise 3-4x/Week (Low Intensity)Exercise 3-4x/Week (Mid/High Intensity)Exercise More than 4x/Week (Low Intensity)Exercise More than 4x/Week (Mid/High Intensity)High Intensity Exercise 5x/Week + Active Lifestyle

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How Fast Will I Lose Weight on Keto? What to Expect Dieting …

LA Fitness | Gym Info | WARWICK | 1500 BALD HILL ROAD

Apr, 5th 2019 3:41 pm, Article Recommended by Dr. J. Smith

*Less than $1 a day is based on average monthly dues per day in a 30-day month for single club access only. Offer is not available (different pricing applies) to Arkansas, Kentucky, Louisiana, New York (Metro & Premier Plus), Ohio, South Carolina, Tennessee, Delaware, Signature Clubs and clubs in Canada. Memberships may require an initiation fee and/or annual fee as indicated on membership agreement, except as required by law. Memberships may require commitment to an initial term (except as required by law), in which case an early termination fee will apply if membership agreement is terminated prior to the expiration of the initial term. Single club pricing not available at all locations. Recurring monthly charges must be paid by electronic funds transfer from your checking or savings account or automatic transfer from an accepted credit or debit card. Must be 16 years of age or older (or at least 13 years of age and accompanied by a parent or legal guardian), sign membership agreement, and pay first and last months dues and fees for additional services purchased (if any) plus the initiation fee to join. A parent or legal guardian must sign membership agreement on behalf of members under 18 years of age. This offer is not available in combination with other discounted rates, coupons or promotions. Personal training services are subject to an additional agreement and requires payment of an additional fee. Offer is subject to change without notice and may end at any time. Additional terms and/or restrictions may apply.

*Amenities may vary by location and some may require an additional fee. Access based on membership type.

Photos depict a typical LA Fitness club. Facilities and amenities may vary by location.

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LA Fitness | Gym Info | WARWICK | 1500 BALD HILL ROAD

HCG Diet Atlanta, GA | HCG Injections for Weight Loss …

Apr, 5th 2019 3:40 pm, Article Recommended by Dr. J. Smith

HCG stands for Human Chorionic Gonadotropin, a bio-identical hormone that can help you lose both inches and pounds successfully and permanently. The HCG weight loss program involves lowering your caloric intake with a very specific meal plan and food list, as well as hormone and supplement drops or injections to assist you in managing your appetite and energy levels. In the process, your body releases what is called abnormal fat fat that otherwise simply refuses to be burned as energy.

If you are a man or woman who has lowered your food intake but still remains overweight, HCG injections may be right for you. HCG is often part of the comprehensive medical weight loss programs at Total Body. Your plan is designed especially for you and includes personal medical counseling and dietary counseling from a board-certified physician. The focus of our care is to help you achieve permanent weight loss.

We are experts on the topics of weight-related illnesses, obesity, nutrition, fitness, prescription medications for weight loss, and behavioral motivation and modification. Our personal trainers and dietitians will ensure that you lose the weight as quickly and easily as possible and maintain that weight loss for the rest of your life.

If you have struggled to lose weight despite your best diet and exercise efforts, HCG injections can help you finally take off the weight and keep it off permanently.

Research has shown that unwanted fat slowly deactivates your metabolism and discharges your cells batteries. The body then becomes saturated with fat cells that drain your energy and load you with unhealthy toxins. This is why it can be so difficult to lose weight.

As you reduce your intake of food with the assistance of the HCG injections and supplements, your bodys metabolism can reset itself. Then, you can make long-term lifestyle changes so that you continue to reduce and maintain your ideal weight.

Normally, when you lower your caloric intake significantly, your metabolism slows down as a part of a natural process that prevents your body from going into starvation mode. However, HCG will signal the body to use stored fat for energy and eliminate excess fat reserves.

The HCG injections also provide other benefits for many patients, including increased energy, relief of back pain, relief from migraines, and a positive effect on mood.

During the program, you will administer daily HCG injections at home and receive a weekly injection in our office. These injections include the hormone, as well as energy-boosters so that the low-caloric intake of the diet does not cause you to feel too tired or hungry

We also recommend that most patients on HCG injections take a multivitamin and an additional vitamin B12 supplement every day to increase energy and metabolism.

A tiny needle is used, so the injections are well tolerated. Most patients experience minimal to no discomfort. For the HCG injections that are administered at home, we will give you full instructions so that you feel comfortable with the process before you leave our office.

We provide pre-filled syringes for the injections, which you will inject in the stomach, buttocks, thighs, or arms. You will place the injections about one inch apart rather than in the same spot every time.

On average, patients lose to 2 pounds per day, and most patients lose inches as well.

The HCG hormone is bio-identical, which means it has the same chemical structure as the hormones in your body.

HCG isnota hormone like estrogen or testosterone, so it does not cause breast cancer, prostate cancer, or any other type of cancer.

While taking large amounts of HCG can actuallyincreasethe appetite, thesmallamounts that you take under this program will safelysuppressyour appetite. Bear in mind, too, that we monitor you throughout your medical weight loss program to make sure that you are staying healthy and safe as you lose weight.

The HCG diet has been used for many years. Dr. ATW Siemons developed it more than 40 years ago. He primarily created it to treat clinically obese patients who were in danger of fatal health conditions. HCG injections are a safer weight loss method than most diets because you receive proper supplementation during your caloric reduction.

While HCG has not been yet approved by the FDA for weight loss, it has been approved for treating other medical conditions. It is perfectly legal for us to administer HCG injections for weight loss under the law as Off Label Usage.

HCG does not interact withanymedications, nor does it interfere with your menstrual cycle or your ability to get pregnant. You should stop the HCG injections, however, if you become pregnant during the program.

There is a 23-day program and a 40-day program. Heres how they work:

We will provide you with a very specific diet plan and list of foods. These include meat, fish, vegetables, fruits, and condiments. You will be restricted from eating refined sugar and most non-fruit/vegetable carbohydrates.

You might feel mild hunger for the first few days, but HCG suppresses your appetite and gives you an energy boost. It also helps you use stored fat as energy.

You should avoid exercise or only do light exercise during the program. You can do about 20 minutes of walking per day and a few sit-ups or push-ups. Since exercise burns calories, it can cause your hunger to increase and put your body into starvation mode.

If you are willing to follow our customized weight loss program, you can maintain your weight loss results forever.

The only way to know is to have a consultation with us. After an examination, consultation, and evaluation of your medical history, we will be able to tell you if HCG injections are a recommended part of your customized medical weight loss plan or if we recommend another protocol among our medically supervised weight loss programs.

Call us today to find out more about HCG injections for weight loss at Total Body in the Atlanta, Georgia area.

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HCG Diet Atlanta, GA | HCG Injections for Weight Loss …

A Vegetarian Diet – Epigee.org

Apr, 3rd 2019 1:48 pm, Article Recommended by Dr. J. Smith

We all know that vegetables are a great source of nutrients that are vital to maintaining a healthy diet and lifestyle. But can cutting out meat and animal products and adopting a vegetarian diet increase health benefits and provide you with the proper nutrition you require?

The key to maintaining healthy eating habits is to eat a variety of foods that contain all the essential requirements of good nutrition including fruit, vegetables, and sources of protein and iron, whether vegetarian or not. The following article can provide you with information about the risks and benefits of vegetarianism, and the key to maintaining a healthy diet through balance, variety, and moderation.

What is Vegetarianism?There are several types of vegetarian diets that individuals generally adopt. However, the essence of vegetarianism lies in cutting down the consumption of meat and animal products such as milk or eggs. A healthy vegetarian diet, and healthy vegetarian meals, will ideally derive as much nutrition as possible from plant-based food such as fruits, vegetables, whole grains, nuts and seeds.

Of course, vegetarians differ in their attitudes as well as the reasons behind their dietary choices. In general, vegetarian diets are defined by the types of animal-derived foods that are incorporated into a diet, and include the following categories:

The Benefits of VegetarianismBecause a vegetarian diet incorporates less meat products as sources of nutrition, vegetarian diets commonly contain less fat and cholesterol as well as higher levels of fiber derived from vegetarian food. According to The American Heart Association, American Cancer Society, National Cholesterol Education Program and Committee on Diet and Health of the National Research Council, reducing fat intake to 30% of calories with no more than 10% of these consisting of saturated fats is recommended to lower the risk of chronic disease.

Some of the health benefits associated with a vegetarian diet include the following:

Vegetarian diets have been linked to decreased risks of developing various types of cancers. Studies have shown that individuals who consume high levels of fruits, vegetables, and whole grains may decrease the risk by up to 50%. Regular fruit and vegetable consumption has also been linked to decreased risks of fatal heart disease such as myocardial infarction, angina, cerebrovascular, and ischemic heart disease.

Risks of VegetarianismBalancing vegetarian food and nutrition is vital to maintaining a healthy vegetarian diet. Strict vegetarians may be at risk of several nutrition deficiencies such as vitamin B-12, riboflavin, zinc, calcium, iron, and essential amino acids such as lysine and methionine. Vegans and vegetarians are also at risk of energy deficiency in the form of calories, particularly in children.

Long-term deficiencies in an inadequate vegetarian diet may lead to the following complications:

Another issue facing vegetarians is low protein quality based on protein digestibility and amino acid composition. The risk associated with the protein quality of plant foods is based on a lack of certain essential amino acids that are found in natural combinations in animal protein. Combining different vegetarian nutrition sources of protein can ensure that all essential amino acids are found in a healthy vegetarian diet.

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A Vegetarian Diet – Epigee.org

Exercise & Long Term Weight Loss Walk from Obesity

Apr, 3rd 2019 1:46 pm, Article Recommended by Dr. J. Smith

Exercise is insurance for long term weight lossI cant even begin to tell you how many times I tell this to my clients. So many people seek my advice for exercise and weight loss and although exercise in and of itself may not facilitate significant weight loss, it is paramount to long term weight loss and weight management. I remember speaking at a weight loss surgery retreat this past year and before I began I went around the room and had each participant introduce themselves, explain where they were at with their weight loss journey, and tell me their current exercise habits. This was a small group of about nine weight loss surgery patients, but as they revealed their storiesevery single person who had not adopted a consistent exercise program had regained a substantial amount of their weight and every patient that was exercising regularly kept their weight off. No real surprise to me and when I pointed out that fact to the group; well, lets just say it proved my point. What a great way to start a talk about exercise and weight lossup front confirmation that this exercise stuff really works!

Ive witnessed both the weight regain and weight loss in thousands of clients over the years and every time, the regularity of exercise literally weighs in on which direction a client will landweight loss, weight management, or weight gain. And this is why I just completed my second book about exercise and weight loss. My newest book, Bariatric Fitness For Your New Life, gives you a functional approach with easy to follow instructions and step-by-step photos that will inform, educate, and outline functional exercise programs. It is a post-surgery program of mental coaching, mobility work, strength training, and fat-burning cardio routines. Bariatric surgery is a highly effective way to take control of your weight, but its only one part of the solution. A sound exercise program combined with healthy nutrition that is individualized for your current health and fitness level are key components to long term success. Bariatric Fitness For Your New Life will give you the tools you need for success! My first book, Rx Fitness for Weight Loss The Medically Sound Solution to Get Fit and Save Your Life, is geared to inform, educate and provide medically sound exercise guidance and motivation for the overweight and obese client who has always struggled with fitness specific to weight loss. Both of my books will encourage and instruct every person no matter what fitness level to thoroughly understand how to exercise, injury free, in order to maximize long-term weight loss and improved overall health. They also include real client testimonials and realistic fitness models that will encourage and motivate you to continue down your path of success.

Julias books can be ordered here:Bariatric Fitness for Your New LifeRx Fitness for Weight Loss

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Exercise & Long Term Weight Loss Walk from Obesity

Vegan diet: how your body changes from day one

Apr, 2nd 2019 9:44 pm, Article Recommended by Dr. J. Smith

Veganism, the plant-based diet which shuns meat and dairy, is having its time in the sun. Since 2008, there has been a 350% increase in the number of self-described vegans in the UK alone. Where this motivation stems from is varied, but includes concerns about animal welfare, worries about the environment and religious reasons.

Many people, though, seek a healthier diet. Research suggests that veganism can have health benefits, if well planned. For those who have pursued a diet rich in meat and dairy for most of their lives, embarking on a vegan diet can lead to significant changes within the body.

The first thing that someone starting a vegan diet might notice is an energy boost with the removal of the processed meat that is found in many omnivorous diets, in favour of fruit, vegetables and nuts. These foods will boost your vitamin, mineral and fibre levels and thinking ahead about your meals and snacks rather than relying on convenience foods can help sustain consistent energy levels.

As time without animal products grows into weeks, there is likely to be a shift in bowel function either towards a more regular, healthy pattern or an increase in bloating, wind and loose motions. This is due to the higher fibre content of a vegan diet and the simultaneous increase in carbohydrates that ferment in the gut and can cause irritable bowel syndrome.

This may settle eventually and could lead to some positive changes in the diversity of the bacteria in the colon, depending on whether a vegan diet is made up of processed food and refined carbohydrates or is well planned and balanced. Although not proven yet, scientists believe that a high species diversity for gut bacteria could be beneficial for the whole system, in the same way that ecosystems are stronger as a result of lots of different types of species thriving.

Several months into a vegan diet and some people may find that the increase in fruit and vegetables and reduced processed food can help acne to clear up. By this point however, your stores of vitamin D might be dropping as key sources of it in our diet come from meat, fish and dairy, and it isnt always noticeable until its too late. Vitamin D isnt well understood but its essential in keeping bones, teeth and muscles healthy and deficiency has been linked with cancer, heart disease, migraines and depression.

This is because vitamin D stores are only thought to last about two months in the body. How long your stores last will depend on the time of year that you decide to go vegan because the body can make vitamin D from sunlight. Making sure you eat plenty of fortified foods or take a supplement is important, especially in the winter months.

Within a few months, a well-balanced vegan diet which is low in salt and processed food may have impressive benefits for cardiovascular health, helping to prevent heart disease, stroke and reducing the risk of diabetes. As the intake of nutrients like iron, zinc and calcium are reduced on a vegan diet, our bodies get better at absorbing them from the intestine. The adaptation may be enough to prevent deficiencies in some people but not for everyone, in which case supplements can fill the shortfall.

Approaching a year on a vegan diet, vitamin B12 stores may become depleted. Vitamin B12 is a nutrient that is essential to the healthy functioning of blood and nerve cells and can only be found in animal products. Symptoms of B12 deficiency include breathlessness, exhaustion, poor memory and tingling in the hands and feet.

B12 deficiency is easily prevented by eating three portions of fortified food per day or taking a supplement, but managing it is very important, as any deficiency would negate the benefits of a vegan diet for heart disease and stroke risk and can cause permanent nerve and brain damage.

A few years down the line and even our bones will start to notice the change. Our skeleton is a mineral store and up until the age of 30 we can add minerals to it from our diet, but after that, our bones cant absorb minerals anymore and so getting enough calcium when were young is vital.

After the age of 30, our bodies harvest the calcium from our skeleton for use in the body, and if we dont replenish the calcium in our blood through our diet, our bones fill the deficit and become brittle as a result.

Vegetables rich in calcium like kale and brocolli may protect bones, but many vegans dont meet their calcium requirements and there is a 30% increased risk of fracture among vegans when compared to vegetarians and omnivores. Plant-based calcium is also harder to absorb and therefore supplements or plenty of fortified foods is recommended.

When contemplating the years ahead on a vegan diet, balance is key. Well-balanced vegan diets may have major health benefits. Many of those benefits can be offset by deficiencies if the diet isnt managed carefully, but supermarkets and food outlets are making it easier than ever to enjoy a varied and exciting vegan diet and our appetite for meat overall is declining. With the right preparation, a vegan diet can be good for human health.

More on evidence-based articles about veganism and diets:

See the article here:
Vegan diet: how your body changes from day one

The vegan diet – NHS

Apr, 1st 2019 10:42 pm, Article Recommended by Dr. J. Smith

A vegan diet contains only plants (such as vegetables, grains, nuts and fruits)and foods made from plants.

Vegans do not eat foods that come from animals, including dairy products and eggs.

You should be able to get most of the nutrients you need from eating a varied and balanced vegan diet.

For ahealthy vegan diet:

If you choose to include foods and drinks that are high in fat, salt or sugar, have them less often and in small amounts.

See the Eatwell Guide for more information about a healthy diet.

The Eatwell Guide applies to vegetarians, vegans, people of all ethnic origins andthose who are a healthy weight for their height, as well as those who are overweight.

The only group it’s not suitable for is children under the age of 2, as they have different needs.

With good planning and an understanding of whatmakes up a healthy, balanced vegan diet, you can get all the nutrients your body needs.

If you do not plan your diet properly, you could miss out on essential nutrients, such as calcium, iron andvitamin B12.

During pregnancy and when breastfeeding, women who follow a vegan diet need to make sure they get enough vitamins and minerals for their child to develop healthily.

See vegetarian and vegan mums-to-be for more information.

If you’re bringing up your baby or child on a vegan diet,you need to ensure they get a wide variety of foods to provide the energy and vitamins they need for growth.

Seevegetarian and vegan babies and children for more information.

Calcium is needed for strong and healthy bones and teeth. Non-vegans get most of their calcium from dairy foods (milk, cheese and yoghurt), but vegans canget it from other foods.

Good sources of calcium for vegans include:

A 30g portion of dried fruit counts as 1 of your 5 A Day, butshould be eaten at mealtimes, not as a between-meal snack,to reduce the impact on teeth.

The body needs vitamin D to regulate the amount of calcium and phosphate in the body. These nutrients help keep bones, teeth and muscles healthy.

Good sources of vitamin D for vegans include:

Read the label to ensure the vitamin D used in a product is not of animal origin.

Iron is essential for the production of red blood cells.

A vegan diet can be high in iron, although iron from plant-based food is absorbed by the body less wellthan iron from meat.

Good sources of iron for vegans are:

The body needs vitamin B12 to maintain healthy blood and a healthy nervous system.

It’s only found naturally in foods from animal sources. Sources for vegans are therefore limited and a vitamin B12 supplement may be needed.

Sources of vitamin B12 for vegans include:

Omega-3 fatty acids, primarily those found in oily fish, can help maintain a healthy heart and reduce the risk of heart disease when eaten as part of a healthy diet.

Sources of omega-3 fatty acids suitable for vegans include:

Evidence suggests thatplant sources of omega-3 fatty acids may not have the same benefits in reducing the risk of heart diseaseas those in oily fish.

But if you follow a vegan diet, you can still look after your heart by eating at least 5 portions of a variety of fruit and vegetables every day, cutting down on food that’s high in saturated fat, and watching how much salt you eat.

Page last reviewed: 02/08/2018Next review due: 02/08/2021

Read more:
The vegan diet – NHS