Fat burning foods

Consuming certain fat burning foods can lead to a reduction in body fat. When a person adds these fat-burning foods to the diet, they can burn fat and lose weight over time. Such fat burning foods include eggs, nuts, and oily fish.

The term “fat burning foods” may apply to those that produce fat loss by stimulating metabolism, reducing appetite, or reducing overall food intake.

All foods stimulate metabolism. However, some types of food, such as chili peppers, might have a larger impact on metabolism than others. Eating these foods may lead to weight loss.

Certain foods, such as nuts, can also offset hunger for longer than others. Consuming these foods may help control appetite and reduce overall food intake, leading to weight loss.

In this article, we examine some fat burning foods that could help people lose weight. We also take a look at how best to include these foods in the diet.

Nuts

cashews, almonds, hazelnuts, pistachios and walnuts are fat burning foods.
Regularly eating nuts can help boost energy levels and offset hunger.

Nuts are very nutritious. They are high in protein and good fats, which are both beneficial for offsetting hunger over long periods.

Importantly, people can incorporate nuts into a healthful diet without gaining any weight.

For example, one study from 2011, published in the Journal of Nutrition and Metabolism, found that including nuts in the diet over 12 weeks led to improvements in diet quality, without any weight gain.

Oily fish

Fish is a type of healthful food that contains vital omega-3 fatty acids. Oily fish such as salmon are particularly high in long-chain fatty acids that are difficult to find elsewhere.

Fish is also high in protein. Dietary protein can offset hunger, and it is an important tool for weight loss.

Yogurt

Yogurts can vary in their nutritional content. Plain yogurt, such as Greek-style yogurt, is the most healthful. It contains a variety of vitamins, minerals, and probiotics.

Yogurt also contains different types of protein, such as casein and whey. A study from 2014 that appears in the Nutrition Journal shows that eating high-protein yogurt can have benefits for appetite control, offsetting hunger, and lowering overall food intake.

Split peas

Split pea and lentil stew or curry with chillis are fat burning foods
Split peas are a healthful source of energy and a versatile ingredient.

Peas are high in vitamins, minerals, and fiber. They also contain complex carbohydrates, which are a good source of energy.

Split peas also contain proteins that can offset hunger.

A 2011 study that appears in the Nutrition Journal explains that the protein contained within split peas has a greater impact on reducing hunger than whey protein from milk.

Eggs

Eggs are rich in vitamins, minerals, and other nutrients important to health, report the American Heart Association (AHA). They are high in cholesterol, but there is no evidence to suggest that eating cholesterol causes high cholesterol in the body.

Eggs are also an excellent source of protein and can help control appetite. A study in the journal Nutrition Research found that eating eggs at breakfast had a positive impact on controlling hunger and food intake later in the day.

Chili peppers

Chili peppers contain the chemical capsaicin, which could have benefits for weight loss.

A 2012 systematic review, published in the journal Appetite, shows that capsaicin may increase fat burning and reduce appetite. These effects may help lead to weight loss.

Coconut oil

Coconut oil contains a high level of medium-chain triglycerides. This is a specific type of fat that may have a range of health benefits.

A meta-analysis from 2015, which appeared in the Journal of the Academy of Nutrition and Dietetics, found that these medium-chain triglycerides could lead to weight loss. However, more studies are needed to confirm the results.

Many scientists believe that medium-chain triglycerides can increase energy consumption and reduce fat stores.

Green tea

Green tea is a fat burning food
Green tea has many health benefits, such as aiding weight loss.

Green tea is a beneficial source of antioxidants and may have several health benefits. One of these benefits includes weight loss.

A high-quality review from 2012, published in the Cochrane Database of Systematic Reviews, found that green tea consumption led to weight loss in adults who were overweight or obese.

The amount of weight loss was small but consistently present across several different studies.

Adding fat burning foods to the diet

In some cases, it is possible to base a meal on one particular fat burning food. For example, it may consist of oily fish such as salmon with vegetables. Another option is to have eggs with whole-grain toast for breakfast.

For vegetarians and vegans, plant-based meals that are rich in protein can be a useful way to aid weight loss. Mixing fat-burning foods such as split peas with other beneficial sources of protein are one way of doing this. Examples of this include split pea soup, or split pea dal.

It may also be beneficial to choose fat-burning snacks such as nuts. Such snacks are more able to satisfy hunger and control appetite than others, such as chocolate or chips.

Summary

Certain foods can help a person burn fat and lose weight. However, it is important to remember that fat-burning foods must be part of a healthful diet overall. Also, a person must engage in regular physical activity to burn fat and lose weight.

These foods are unlikely to cause any noticeable fat loss on their own.

Mindfulness as a weight loss strategy

Mindfulness ‘has huge potential’ as a weight loss strategy. As the holiday season draws to a close, many may be struggling with the extra weight we put on during extensive, food-filled celebrations with family and friends. Can mindfulness techniques come to our aid in getting rid of those extra pounds?
mindfulness
New evidence confirms that eating mindfully can help with maintaining a healthy weight.

According to anecdotal evidence and some existing research, mindfulness techniques can help a person maintain or improve their physical and mental well-being.

For example, these techniques can reduce symptoms of anxiety and enhance cognitive functioning, and it may even improve a person’s immune response.

The principle is very simple: One has to be fully present in the moment, focusing attention on external stimuli and their effects on the body and mind, learning to concomitantly acknowledge and dismiss unnecessary thoughts.

Thus, learning mindfulness techniques can help us tone down the effects of stress and regain more enjoyment in present experiences.  Recently, researchers have suggested that it can also aid people in their weight loss efforts.

A new study from the University Hospitals Coventry and Warwickshire National Health Services Trust in the United Kingdom — in collaboration with other clinical and research institutions — confirms these and similar findings.

“This research is significant, as we have shown that problematic eating behavior can be improved with mindfulness application,” says the study’s first author, Petra Hanson, a research fellow and doctoral student at the Warwickshire Institute for the Study of Diabetes Endocrinology and Metabolism at University Hospitals Coventry and Warwickshire.

Hanson and the team report their findings in The Journal of Clinical Endocrinology & Metabolism, which is an Endocrine Society publication.

‘Enabling appropriate lifestyle decisions’

The research team worked with 53 individuals participating in a dedicated weight management program at University Hospitals Coventry and Warwickshire National Health Services Trust.

Of the participants, 33 took part in at least three of four training sessions, which taught them to practice mindfulness while eating.

Over the next 6 months, the participants who had attended three or four mindfulness sessions lost, on average, 3 kilograms (about 6.6 pounds), while those who had only attended one or two mindfulness sessions lost an average of 0.9 kilograms (around 2 pounds).

Moreover, when compared with a control group of 20 participants who attended the same weight management program but no mindfulness sessions, the individuals who had received complete mindfulness training shed an average of 2.85 kilograms (almost 6.3 pounds) more.

“Surveys of the participants indicate [that] mindfulness training can help this population improve their relationship with food,” explains Hanson. Mindfulness, she explains, can help people change and manage their eating behaviors with more ease.

“Individuals who completed the course said they were better able to plan meals in advance and felt more confident in self-management of weight loss moving forward,” says Hanson, adding, “Similar courses can be held in a primary care setting or even developed into digital tools.”

She expresses hope that “[t]his approach can be scaled up to reach a wider population.”

“Mindfulness has huge potential as a strategy for achieving and maintaining good health and well-being,” comments senior author Dr. Thomas Barber, from the Warwickshire Institute for the Study of Diabetes Endocrinology and Metabolism.

The researcher notes that many pressing chronic diseases are linked, to some extent, with lifestyle behaviors and concludes:

[The] focus should be on enabling the populace to make appropriate lifestyle decisions and empowering subsequent salutary behavior change. In the context of obesity and eating-related behaviors, we have demonstrated that mindfulness techniques can do just that.”

Dr. Thomas Barber

Sense of smell and obesity

A new study has found a link between sense of smell and obesity.  A recent review of this study concludes that people with obesity have a reduced ability to detect and discriminate smell compared with those who are not obese.
Woman using sense of smell while cooking
A recent review highlights a possible link between obesity and olfaction.

Obesity is a medical condition characterized by an excessive amount of body fat.

It is a global issue that affects millions of people worldwide, and it is a risk factor for diabetes and heart disease.

Doctors or nutritionists can identify obesity using the body mass index (BMI). The BMI is a diagnostic tool that assesses if a person is an appropriate weight for their age, sex, and height.

According to the World Health Organization (WHO), global obesity has nearly tripled since 1975.

In 2016, almost 2 billion adults were overweight, of which 650 million were obese. In the same year, 41 million children under 5 years old were overweight or obese.

In 2013, the American Medical Association (AMA) recognized obesity as a disease. The decision changed the way the medical community related to this complex issue. The ruling challenged the widespread idea that obesity is the direct consequence of eating too much and not doing enough physical activity. The AMA argued that “some people do not have complete control of their weight.”

Surprising link between weight and smell

The relationship between the sense of smell and body weight was a relatively unknown area of scientific study and knowledge, up until now. Researchers from the University of Otago in New Zealand recently discovered a surprising link between obesity and the ability to smell. The team published its findings in Obesity Reviews.

The study involved researchers from Otago’s Departments of Food Science, Anatomy, and Mathematics/Statistics. The scientists gathered scientific papers regarding the link between body weight and sense of smell. They also collected information of nearly 1,500 individuals from “empirical and clinical worldwide studies.”

“After compiling our evidence, we found there is, in fact, a strong link between a person’s body weight and their smell ability — the better a person can smell, the more likely the person is to be slim, or vice versa,” says Dr. Mei Peng, lead author of the study, from the University of Otago’s Department of Food Science.

Dr. Peng added that smell plays a critical role when it comes to eating behavior because it affects the way we identify and choose between different flavors. A poor sense of smell may result in people making unhealthful food choices, which can increase their risk of obesity.

For example, they might choose, or be more attracted to, saltier and tastier foods such as bacon and maple syrup instead of blander foods, such as low-fat cereal with less sugar.”

Dr. Mei Peng

Weight loss surgery could improve the sense of smell

The researchers found that people who were closer to obesity had a reduced ability to smell and identify odors. Based on these findings, the researchers hypothesized that obesity alters a person’s metabolism, which affects communication pathways between the gut and brain.

To re-establish the pathway between the gut and brain, researchers considered the effects of two surgical obesity treatments. They looked at stomach removal and gastric bypass (a surgical procedure which involves dividing the stomach into two pouches and rearranging the small intestine to connect to both).

The findings showed that stomach removal could improve the sense of smell, while other obesity surgeries do not have the same effect.

“Cutting the stomach could change nerves in the stomach that affect the gut-brain pathway, so smell changes could be the key to the difference between the two surgeries — essentially, the smaller size of the stomach might not be the factor that leads to weight loss, it is more likely due to the gut-brain pathway being reset,” Dr. Peng concludes.

Dr. Peng hopes that these findings will increase awareness around the critical relationship between eating habits and senses. This groundbreaking study could deepen our knowledge of the role that “reward-factor smell has in various body-shape groups.”

Military diet alternative

The military diet requires people to follow a low-calorie diet for 3 days and then return to regular eating for 4 days. Across the first 3 days, the diet restricts daily calorie intake to 1,400, 1,200, and 1,100 calories.

The diet is high in protein and low in fat, carbohydrate, and calories. It also includes specific food combinations to try to boost metabolism and burn fat. Despite its name, this diet does not relate to how people in the military eat.

Information about the military diet suggests that people could lose up to 10 pounds (lb) in 1 week and as many as 30 lbs in 1 month if they continue to follow the diet.

In this article, we take a look at whether this diet works, its potential problems and benefits, and what to eat to follow the plan.

Is the military diet effective?

Woman with a shopping list for the military diet
The military diet is high in protein and low in fat.

A review article in The American Journal of Clinical Nutrition examines very-low-calorie diets (VLCDs) and suggests that they can be effective in helping people lose weight in the short term.

A VLCD allows a maximum of 800 calories per day. People with obesity may need to adopt a VLCD to achieve rapid weight loss before bariatric surgery.

Low-calorie diets are those that allow fewer than 1,000 calories per day.

It is impossible to predict how much weight an individual will lose on a restrictive 1-week diet as everyone is different.

However, people often experience rapid weight gain after stopping one of these short-term diets unless they have put a plan in place to maintain the weight loss.

Meal plan and shopping list

Below is a 3-day meal plan that features on a website supporting the military diet. There is also a comprehensive shopping list for people looking to follow this diet.

People can drink water throughout the day, as well as 1–2 cups of black coffee or tea.

Day 1

Breakfast

  • half a grapefruit
  • one slice of toast
  • 2 tablespoons (tbsp) of peanut butter, ideally a salt-free and sugar-free brand
  • 1 cup of caffeinated coffee or tea

Lunch

  • half a cup of tuna
  • one slice of toast
  • 1 cup of caffeinated coffee or tea

Dinner

  • 3 ounces of any meat
  • 1 cup of green beans
  • half a banana
  • one small apple
  • 1 cup of vanilla ice cream

Day 2

Breakfast

  • one egg
  • one slice of toast
  • half a banana

Lunch

  • one hard-boiled egg
  • 1 cup of cottage cheese
  • five saltine crackers

Dinner

  • two hot dogs without the buns
  • 1 cup of broccoli
  • half a cup of carrots
  • half a banana
  • half a cup of vanilla ice cream

Day 3

Breakfast

  • five saltine crackers
  • one slice of cheddar cheese
  • one small apple

Lunch

  • one hard-boiled egg
  • one slice of toast

Dinner

  • 1 cup of tuna
  • half a banana
  • 1 cup of vanilla ice cream

Vegetarian meal plan

A vegetarian and vegan meal plan is also available:

Day 1

Breakfast

  • half a grapefruit
  • one slice of toast
  • 2 tbsp peanut butter
  • 1 cup of caffeinated coffee or tea

Lunch

  • half an avocado
  • 2 tbsp hummus
  • one slice of whole-wheat toast
  • 1 cup of caffeinated coffee or tea

Dinner

  • tofu (up to 300 calories)
  • 1 cup of green beans
  • half a banana
  • one small apple
  • 1 cup of vanilla ice cream (vegans can use dairy-free ice cream)

Day 2

Breakfast

  • half a cup of baked beans
  • one slice of whole-wheat toast
  • half a banana

Lunch

  • 1 cup of unsweetened soy, hemp, or almond milk
  • half an avocado
  • 2 tbsp hummus
  • five saltine crackers

Dinner

  • two veggie hot dogs without the buns
  • 1 cup of broccoli
  • half a cup of carrots
  • half a banana
  • half a cup of vanilla ice cream (can be dairy-free)

Day 3

Breakfast

  • one slice of cheddar cheese (for vegans, about 15–20 almonds)
  • five saltine crackers or half a cup of couscous or quinoa
  • one small apple

Lunch

  • half an avocado
  • 1 tbsp hummus
  • one slice of whole-wheat bread

Dinner

  • half a cup of canned chickpeas
  • half a banana
  • 1 cup of vanilla ice cream (or dairy-free ice cream)

Shopping list

Peanut butter in a jar and whole wheat bread
The military diet shopping list should include peanut butter and whole-wheat bread.

The following list contains the items of food that people will need to buy for the first 3 days of a week on the military diet:

  • caffeinated coffee or tea
  • one grapefruit
  • two bananas
  • two apples
  • whole-wheat bread
  • peanut butter
  • eggs
  • three cans of tuna
  • hot dogs
  • a small piece of meat
  • green beans (fresh, frozen, or canned)
  • small head of broccoli
  • carrots
  • saltine crackers
  • cottage cheese
  • a small amount of cheddar cheese
  • vanilla ice cream

Disadvantages

Following a 3-day military diet plan can cause several potential problems.

Some of the issues below relate specifically to the suggested meal plans.

Limited nutrient intake

The poor variety on the diet days means that people will struggle to eat enough fiber, vitamins, and minerals. These nutrients are essential for good health, energy production, detoxification, and efficient metabolism.

High in added salt, sugar, and saturated fat

Between the saltine crackers, peanut butter, bread, hot dogs, and cheese, the diet is quite high in processed foods that contain salt.

People should check nutrition labels to make sure that they are not eating more sodium than the recommended 2,300 milligrams a day limit. Where possible, it is best to buy food brands that are low in sodium or contain no added salt.

The hot dogs that the diet recommends eating consist of processed meat. They contain high levels of saturated fat and sodium.

Each day’s meal plan also includes vanilla ice cream, which can be high in added sugar. People could substitute the ice cream for 300 calories of healthful fruit, vegetables, or whole grains, which the plan currently lacks.

A diet that emphasizes high-calorie, dense foods may not feel very satisfying because portion sizes must remain small to keep meals within the daily calorie budget. This approach may not be sustainable.

Calories too low to exercise?

Senior man tired from running
Some people may find exercise challenging on diet days.

Eating fewer than 1,400 calories on diet days may make it challenging to do exercise, especially any high-intensity activities.

Eating enough calories on the 4 days off will allow people to exercise more easily. However, proponents of the diet recommend sticking to fewer than 1,500 calories on these days too.

One small study looking at alternate day calorie restriction (ADCR), also called intermittent fasting, found that combining ADCR with exercise led to greater weight changes than either dieting or exercise alone.

Following a VLCD can prevent people from exercising at all.

Confusing science

The military diet suggests that people who dislike or cannot eat grapefruit swap it for a glass of water with baking soda in it to continue to promote an alkaline environment.

It is true that foods can change pH from acid to alkaline. However, this primarily affects the acidity or alkalinity of a person’s urine. The pH of foods in the diet does not affect a person’s blood or metabolism enough to significantly influence weight gain or loss, although it may affect other aspects of health.

All fruit produces alkaline byproducts in the body. As a result, swapping one fruit with another fruit should be fine.

The high-protein aspect of the diet will make urine more acidic. As a result, it is not suitable for someone experiencing kidney problems or gout.

Advantages

In the short term, the military diet could be beneficial for weight loss.

It is easy to follow because it includes limited foods with simple measurements and cooking methods.

The recommended meal plan for the 4 days off allows for a wide variety of vegetables and fruits, and it also includes whole grains, legumes, and different meal choices.

The plan provides the calorie targets for each food and suggests substitutions for people with food intolerance and other dietary considerations.

The diet focuses on protein, which increases the feeling of fullness, maintains muscle mass, and provides energy for day-to-day activities. It is important to maintain muscle tissue as it contributes directly to a person’s metabolism.

A small 2018 study looked at the effects of following a diet with calorie restrictions on alternate days. The researchers compared the results of the diet with those of exercise in obese and overweight people.

In the participants who were both following the diet and exercising, body weight, waist circumference, and body fat percentage all decreased.

A 2016 review compared a VLCD with an alternate-day-fasting (ADF) diet. The researchers found that ADF was more effective for fat loss and preserving fat-free mass, including muscle.

Due to the military diet’s recommended daily calorie intake of 1,000 to 1,400 calories on the first 3 days, it is not possible to classify it as either a VLCD or an ADF program. Research on VLCD and ADF regimens only looks at diets providing fewer than 800 calories per day.

Although calorie intake on the military diet is too high to count as fasting, the approach of eating normally on the 4 days off mimics the practice of intermittent fasting. Therefore, people may achieve better long-term results by following this diet rather than a low-calorie diet.

Further research is necessary to confirm any specific benefits of the military diet.

Conclusion

The military diet involves restricting calorie consumption on 3 days and then eating a regular diet for the next 4 days. To optimize their weight loss, people may wish to try reducing calories on the 4 rest days too.

Following the military diet may be effective and harmless in the short term, but long-term adherence has associated risks. These include regaining the lost weight afterward, especially if people are reducing their calorie intake on all days of the week.

The diet is very limited in choice and includes some foods that are high in saturated fat, salt, and sugar. It also promotes eating unhealthful processed meats and under emphasizes vegetable consumption.

Adopting healthy eating habits every day is a more sustainable approach to losing weight and maintaining weight loss.

Q:

What is the safest way to lose weight quickly?

A:

There is no one-size-fits-all approach to weight loss. However, overconsuming carbohydrates in the form of sugar is one of the main culprits of weight gain, particularly if a person’s exercise regimen does not match their carbohydrate intake. One cup of sugar provides 774 calories. A person could eat 12 cups of grapes for the same calories, and these have a lot more nutrients and provide more satiety.

To lose weight safely, remove all added sugars from your diet. Scan the pantry, refrigerator, and freezer and remove or avoid products containing any form of added sugar on the ingredient list. These products will include sodas, sweet beverages, cereals, most yogurts, baked goods, and more.

Although it may significantly narrow down a person’s food choices, removing added sugar (and most packaged and processed items in the process) will lower their calorie intake and give them a better understanding of what constitutes real, nourishing food.

Single workout metabolic benefits

A single workout offers lasting metabolic benefits.  New research in mice finds that a single workout activates a brain circuit associated with a lower appetite, lower blood sugar levels, and better metabolism. Moreover, this effect lasted for 2 days after the workout. The findings may help improve blood sugar metabolism in people with diabetes.

Single workout boxing routine
A single workout can offer long-lasting metabolic benefits.

According to the most recent estimates from the Centers for Disease Control and Prevention (CDC), more than 100 million people in the United States are currently living with diabetes or pre-diabetes.

In excess of 30 million U.S. adults have diabetes, and more than 84 million have pre-diabetes. According to the CDC, pre-diabetes can evolve into diabetes within 5 years.

Controlling blood sugar levels with physical activity and diet is the key to managing or preventing diabetes. However, new research suggests that we may need less physical activity than we might think to achieve these health benefits. This means that the effects of a single workout appear to offer great benefits to the individual.

Dr. Kevin Williams, a neuroscientist at the University of Texas Southwestern in Dallas, is the corresponding and last author of the new study. Dr. Williams and colleagues examined the effects of a single bout of exercise on two types of neurons in mice.

The neurons make up the so-called melanocortin brain circuit, which humans share with rodents.

Scientists have linked POMC neurons with a lower appetite, reduced blood sugar levels, and a more active metabolism. NPY/AgRP neurons, on the other hand, have an association with an increase in appetite and a slower metabolism.

Dr. Williams and colleagues published their findings in the journal Molecular Metabolism.

How exercise improves glucose metabolism

Scientists have previously studied the properties of the melanocortin brain circuit in relation to diet and fasting, but they have not investigated how physical exercise affects these neurons.

So, Dr. Williams and team examined the brain activity and neuronal firing rate in transgenic mice after a workout consisting of three, consecutive, 20-minute sessions of treadmill running.

They found that the single bout of exercise activated rodents’ POMC neurons, but deactivated the appetite-boosting NPY/AgRP neurons. The scientists noticed these neuronal changes lasted for up to 2 days.

“It doesn’t take much exercise to alter the activity of these neurons,” explains Dr. Williams. The researchers also trained the mice for periods ranging from zero to 10 days and found that the neuronal effects lasted longer if the training period was longer.

Finally, the metabolism-boosting POMC neurons stayed active for longer if they also expressed leptin receptors. Leptin is a metabolic hormone that previous research has shown is of benefit to the synapses of POMC neurons.

Based on our results, we would predict that getting out and exercising even once in a semi-intense manner can reap benefits that can last for days, in particular with respect to glucose metabolism.”

Dr. Kevin Williams

Single workout findings may benefit people with diabetes

The rodents also lost their appetite after the workout. This effect lasted for up to 6 hours after working out. Dr. Williams comments, “This result may explain at the neural circuit level why many people don’t feel hungry immediately after exercise.”

Dr. Williams continues to comment on the benefits of the findings for metabolic conditions. “This research is not just for improving fitness,” he says, adding, “A better understanding of neural links to exercise can potentially help a number of conditions affected by glucose regulation.”

It is possible that activating melanocortin neurons may hold therapeutic benefits for patients one day, especially for [people with diabetes] who need improved blood-glucose regulation.”

Dr. Kevin Williams

 

 

 

 

 

 

 

Applying this concept is essential in establishing an effective weekly workout routine.  No matter which time of the day you prefer to workout, this research clearly points out that the effects of a single workout lasts for two days.  Establishing proper rest time between workouts therefore goes a long way in taking advantage of the long-lasting effects of the single workout.

When properly spaced, the body reacts in a positive way and metabolic systems adjust accordingly.  It does not matter if you are trying to control diabetes, the point is that those who do not suffer from this malady can keep it at bay by being conscientious that the single workout concept does work and the research posted here proves it!

Low-carb diet and permanent weight loss

Low-carb diet can help you lose weight and keep it off permanently.
“The largest and longest feeding study to test the ‘carbohydrate-insulin model'” concludes that a lower carb intake burns more calories, which may help people maintain weight loss over a longer period of time.
person eating a steak with low carb diet
Eating a high-quality, low-carb diet may help us stave off weight gain for longer.

Cara Ebbeling, Ph.D., together with Dr. David Ludwig — both at Boston Children’s Hospital in Massachusetts — led the new study, which now appears in the BMJ.

As they explain, when we lose weight, the body adapts by lowering its energy expenditure. In other words, it burns fewer calories.

This way, the metabolism protects itself against long-term weight changes.    Low-carb diet can help lose weight permanently

However, when the weight loss is intentional, this adaptive response can be frustrating for dieters, as it leads to weight regain.

Although weight gain after dieting is a well-known phenomenon, researchers do not know much about how different diets affect the way the metabolism responds to them.

The so-called carbohydrate-insulin model, however, suggests one such mechanism. It posits that highly processed foods high in sugar drive hormonal changes that increase the appetite and lead to weight gain.

“According to this model,” explains Dr. Ludwig, “the processed carbohydrates that flooded our diets during the low-fat era have raised insulin levels, driving fat cells to store excessive calories. With fewer calories available to the rest of the body, hunger increases and metabolism slows — a recipe for weight gain.”

In this context, Ebbeling, Dr. Ludwig, and their colleagues decided to investigate the effects that different diets had on the metabolism. Specifically, they looked at the carb-to-fat ratio in varying diets over a 20-week period.

Studying carb intake, weight, and calories in low-carb diet

The researchers examined the effect of different diets on 234 adults aged 18–65 whose body mass index (BMI) was at least 25. As part of the study, the participants had also adhered to a weight loss plan for 10 weeks.

By the end of the trial, 164 participants had achieved their weight loss goal of around 12 percent of their total weight. Then, they adhered to either a high-, moderate-, or low-carb diet for 20 weeks, allowing the researchers to examine if they managed to maintain the weight loss.

The high-carb diet was composed of 60 percent high-quality carbs, the moderate-carb one had 40 percent carbs, and the low-carb diet had 20 percent carbs. The diets also minimized sugar intake and used whole grains.

During this time, the scientists measured the participants’ weight and tracked the number of calories they burned. They also examined the participants’ insulin secretion and metabolic hormones.

‘A 20-pound weight loss after 3 years’

At the end of the study period, people in the low-carb group burned significantly more calories than those who had been on a high-carb diet.

Specifically, participants who were on a low-carb diet burned around 250 kilocalories more per day than those who were on a high-carb diet.

Ebbeling explains, “If this difference persists — and we saw no drop-off during the 20 weeks of our study — the effect would translate into about a 20-pound weight loss after 3 years, with no change in calorie intake.”

The results also indicated that for participants who had the highest insulin secretion, the impact of a low-carb diet was even more significant: low-carb dieters burned 400 calories more per day than high-carb dieters.

“A low glycemic load, high-fat diet,” explain the authors, “might facilitate weight loss maintenance beyond the conventional focus on restricting energy intake and encouraging physical activity.”

Ebbeling says, “Our observations challenge the belief that all calories are the same to the body.”

This is the largest and longest feeding study to test the ‘carbohydrate-insulin model,’ which provides a new way to think about and treat obesity.”

Dr. David Ludwig

Nuts and your health

Two new studies suggest that a small daily serving of nuts may benefit overall metabolic health and keep off the weight we tend to gain as we enter adulthood.
serving of nuts
A daily serving may prevent weight gain and improve metabolic health in the long run, two new studies suggest.

From providing cardiovascular benefits to potentially improving fertility, and even boosting memory and intelligence, the health benefits of nuts are numerous — and no wonder.  They are packed with unsaturated fatty acids, fiber, protein, and other beneficial chemicals, which may all contribute to good health.

However, can these dried seeds aid weight loss? Are certain types better able to support good metabolism?

Two new studies delved deeper into these questions. The authors will present the findings at Scientific Sessions 2018, a conference to be held by the American Heart Association (AHA) in Chicago, IL.

The first study — led by Xiaoran Liu, Ph.D., a research associate in the nutrition department of the Harvard T.H. Chan School of Public Health in Boston, MA — looked at the long-term effects of nuts and peanuts on body weight.

The second study examined the effects of Brazil nuts on satiety, blood sugar, and insulin response.

It was supervised by Mee Young Hong, Ph.D., a registered dietician and a professor in the School of Exercise & Nutritional Sciences at San Diego State University in California.

Nuts prevent weight gain in adulthood

The first study explored consumption in:

  • 25,394 healthy men who had taken part in the Health Professionals Follow-up Study
  • 53,541 women who had participated in the Nurses’ Health Study
  • 47,255 women who had taken part in the Nurses’ Health Study II

The three groups had filled in food frequency questionnaires once every 4 years.

The researchers discovered that replacing foods that had less nutritional value with a 1-ounce serving of nuts and peanuts lowered the risk of weight gain and obesity over the 4-year follow-up intervals.

More specifically, replacing a serving of red meat, processed meat, french fries, desserts, or potato chips with a serving of nuts correlated with significantly less weight gain in the long run.

The study’s first author comments on the findings, saying, “People often see nuts as food items high in fat and calories, so they hesitate to consider them as healthy snacks, but they are in fact associated with less weight gain and wellness.”

“Once people reach adulthood, they start to gradually gain about 1 pound a year of weight, which seems small. But if you consider gaining one pound over 20 years, it accumulates to a lot of weight gain,” Liu notes.

Adding 1 ounce of nuts to your diet in place of less healthy foods — such as red or processed meat, french fries or sugary snacks — may help prevent that slow, gradual weight gain after you enter adulthood and reduce the risk of obesity-related cardiovascular diseases.”

Xiaoran Liu, Ph.D.

Brazil nuts benefit insulin, glucose responses

In the second study, researchers examined the effects of consuming the Brazil variety in 22 healthy adult participants, 20 of whom were women.

The participants added either 36 grams of pretzels or 20 grams of Brazil nuts to their normal diet in two trials. At least 48 hours passed between trials.

The Brazil nuts and pretzels contained about the same number of calories and the same amount of sodium. Both triggered a sense of fullness, but the Brazil type contributed to an increased feeling of satiety.

Forty minutes after the participants had consumed their snacks, the researchers found that the pretzels had caused significant increases in blood sugar and insulin levels, whereas the Brazil nuts had not.

The study’s senior author explains, “While both Brazil nuts and pretzels increased a sense of fullness after they were eaten, eating Brazil nuts stabilized postprandial (after eating) blood glucose and insulin levels, which may be beneficial in preventing diabetes and weight gain.”

Although the study was observational, the researchers speculate that selenium may explain the benefits of Brazil nuts. Prior studies had linked the mineral with better insulin and blood sugar responses, and Brazil nuts are rich in selenium.

However, the researchers caution that because only 9 percent of participants were men, the study’s findings may not apply to all.

Our study allows researchers and clinicians to consider the possible beneficial role of Brazil nuts to help people feel full and maintain a healthy level of glucose, reducing the risk of obesity and diabetes.”

Mee Young Hong, Ph.D.

Exercises which Burn More Calories

In this post we talk about five exercises which burn more calories.   Isolating muscles is so outdated. Unless you’re rehabbing from an injury or working to strengthen a weaker part of your body, the rule of thumb should be to work as many muscles as possible with each exercise (while of course maintaining good form). The more muscles you can incorporate into each set, the more effective and efficient your workout will be.

You don’t need more time to work out; you just need more intensity in your exercises. By swapping these five simple exercises, you can maximize your effort and calorie burn while minimizing your time spent at the gym.

Squats instead of the leg press machine

While a leg press is good for isolating your quads, it leaves something to be desired as a total-body routine. The truth is you have to add so much more weight on a leg press machine to get the same effect that squatting vertically would have. And whereas the leg press includes little to no stabilizer muscle involvement (because the machine gives you total upper body support), squatting forces you to recruit those stabilizer muscles groups in order to complete each rep. That is, your hip adductors (inner thighs) to keep your knees spaced shoulder-width apart, as well as your ab muscles to hold your torso in place as the knees bend. Talk about a full body exercise. Don’t forget to keep the knees right on top of the heels as you squat down for less pressure on the joints and you’ll really feel those hamstrings and glutes fire.

Squat exercises

Plank on a BOSU ball instead of crunch exercises

In terms of overall total body effectiveness, we all know that the plank is superior to the crunch. By holding your entire body in an isometric contraction you’re strengthening everything from your abs and glutes to your legs, back, and chest. But we’re cranking it up a little further. Adding some sort of balancing factor to your plank’in this case a BOSU ball will have your whole body, especially your core, feeling the burn in no time. Simply place your forearms on the rounded side while you do your plank. You can also try them with your arms on the flat side. Once you master holding your BOSU ball plank for at least 30 seconds, start adding in some variations slow mountain climbers and then adding a twist to the opposite side as you bring the knee into the chest are just a few to get your mind working. Any variation after that is fair game. Get creative!

Plank exercise

Pull-ups instead of bicep curls

Despite popular opinion, a pull up is a much more effective way of targeting those guns than a typical curl would be. Plus, with a pull-up, you’re working your entire upper body and engaging your core muscles too. The key is intensity. You can’t cheat a pull up; you either got it or you don’t.  And don’t get discouraged if you can only muster one or two to start, know that you are still exhausting your muscles and therefore building strength. If the thought of even one seems daunting, try wrapping a resistance band around the bar and hook your feet (or bent knees) into it for some assistance getting up. Then, once you become more proficient you can take the band away and start to add more repetitions to your exercises.

Pull-up exercisesPull-up exercises

VersaClimber instead of the bike

If you are one of those people who loves to sit on the bike and occupy your upper body with a book or magazine while your lower body does all the work, listen up. Cardio success is not about the number of calories burned during your 45-minute session. It’s about elevating your heart rate enough for a prolonged period of time (about 20 minutes at 80% or higher) to achieve the “afterburn” effect, boosting your metabolism so you continue to burn additional calories throughout that day and the next. The VersaClimber is a great option because it incorporates upper and lower body movements at the same time, which not only keeps you engaged in the workout but also means you can cut your time spent on the machine in half. So, give it a try. In addition to preventing boredom, switching up your cardio routine will keep your body guessing and you on track to achieving your fitness goals.

Versaclimber exercises

Dumbbell bench routine instead of traditional bench press

Contrary to popular belief, the bench press is not the best move for the upper body. While it may do a good job of isolating a few specific muscles, using two dumbbells instead of the traditional bar will increase your range of motion and recruit more muscles in the shoulders and back as well. Not only that, but you can add some core work into the equation by alternating arms one at a time to challenge your balance and force those abs to join the party. If you really want to kick it up a notch, try switching out the bench for a Swiss Ball and get some more stabilizers involved!

Swiss Ball exercises