Safe Amount Of Weight Loss Per Week According To The American Dietetic Association


Shocking Healthy Eating Statistics

• A 2011 study conducted by the Centers for Disease Control and Prevention found that: • Men and women do an hour of cardio per day for an entire year, they only lose 4-6 pounds on average, according to the journal Obesity. • People on average end up overeating by over 250 calories per day when they start a cardio program and end up GAINING weight, according to the International Journal of Obesity. They found that getting 150 minutes of exercise per week cut heart disease risk by 14%; 300 minutes a week decreased heart disease risk by 20%; and 750 minutes cut the risk by 25% Children are obese, according to the CDC* • According to the CDC, 30% of children aged 2-19 are considered overweight or obese and it has been estimated than 1 in 3 children born in the year 2000 will develop diabetes in their lifetime. • Over the past three decades the childhood obesity rate has more than doubled for preschool children aged 2-5 years and adolescents aged 12-19 years, and it has more than tripled for children aged 6-11 years. • Among infants and children between 6 and 23 months, the prevalence of obesity rose from 7.2% in 1976-1980 to 11.5% in 2003-2004. • Nearly 14% of children between the ages of 2 and 5 were overweight in 2003-2004, up from 10.3% in 1999-2000. − For those between the ages of 2 and 5, this percentage was 17.4% The researchers found that the artery walls of obese children and teens, or those who have high cholesterol, are as thick as artery walls in the average 45-year-old. • In children who are overweight, between 25 percent and 40 percent will have the metabolic syndrome that sets the stage for diabetes and heart problems. more...



Losing Weight - American Heart Association

Reduce calories in and increase calories out. If we eat more calories than we need, we can gain weight. If we eat fewer calories than we use, we can lose weight. So start with good information: you need to know how many calories you should eat each day for your individual level of activity, and then you'll need to find ways to stay within your limits. To lose weight, you must use up more calories than you take in. The amount of physical activity any individual person needs for weight loss can vary, but you will need to get both regular physical activity and follow a healthy eating plan to lose weight and keep it off. Physical Activity and Calories. The chart below shows the approximate calories spent per hour by a 100-, 150- and 200- pound person doing a particular activity. more...



Weight loss : Strategies for success - Mayo Clinic

Make your weight-loss goals a reality. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits. How do you make those permanent changes? Make sure that you're ready to make permanent changes and that you do so for the right reasons. To stay committed to your weight loss, you need to be focused. Then, once you're ready to launch your weight-loss plan, set a start date and then — start. No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your weight-loss plan? While you have to take responsibility for your own behavior for successful weight loss, it helps to have support — of the right kind. If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins and recording your diet and exercise progress in a journal. It isn't essential that you have an outcome goal, but you should set process goals because changing your your habits is a key to weight loss. more...



Diabetes - type 2 - University of Maryland

Certain genetic and hormonal disorders are associated with or increase the risk of diabetes. Women with PCOS are at higher risk for insulin resistance, and about half of PCOS patients also have diabetes. The risk for POAG is especially high for women with type 2 diabetes. Patients with diabetes are at increased risk for contracting the hepatitis B virus, which is transmitted through blood and other bodily fluids. Depression, in turn, may increase the risk for high blood sugar levels (hyperglycemia) and complications of diabetes. It can also help control or even stop progression of type 2 diabetes in people with the condition and reduce risk factors for heart disease. The following are precautions for all people with diabetes, both type 1 and type 2: The major treatment goals for people with type 2 diabetes are to control blood glucose levels and to treat all conditions that place patients at risk for heart disease, stroke, kidney disease, and other major complications. For patients with diabetes who have additional heart disease risk factors, taking a daily aspirin can reduce the risk for blood clotting and may help protect against heart attacks. ACE inhibitors are the best class of blood pressure medications for delaying kidney disease and slowing disease progression in patients with diabetes. more...



Atkins diet - Wikipedia, the free encyclopedia

The Atkins diet leads to 0.1% to 2.9% more weight loss at one year than a control group. The effects of the Atkins Diet remain a subject of much debate. Some studies suggest that the diet could contribute to osteoporosis and kidney stones. A 2005 study by Beisswenger and colleagues compared levels of the glycotoxin methylglyoxal (MG) before and after starting the Atkins Diet. A balanced meal according to the Atkins Diet. The initial stage of the Atkins Diet is referred to as the induction phase and is considered a ketogenic diet. This phase of the Atkins' diet lasts until weight is within 10 pounds (4.5 kg) of the target weight. The Atkins Nutritional Approach gained widespread popularity in 2003 and 2004. The Atkins Diet was less expensive than the Jenny Craig diet and more expensive than Weight Watchers . At this point, the Atkins Diet group were eating carbohydrates equivalent to the other three groups. Many people believe that the Atkins Diet promotes eating unlimited amounts of fatty meats and cheeses. Following his death, waning popularity of the diet and a reduction in demand for Atkins products, Atkins Nutritionals, Inc. D (2010) The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great, 350pp, Fireside Books (Simon & Schuster), ISBN 978-1-4391-9027-2. more...



Cabbage Soup Diet

Cabbage Soup Diet. The cabbage soup diet is a quick weight-loss program intended to be followed for seven days. The centerpiece of the diet is a recipe for cabbage soup, which the dieter may consume in unlimited quantities. J.'s Miracle Soup Diet, and the Skinny. The cabbage soup diet features very specific menus for each day of the diet, plus an unlimited amount of cabbage soup. Day one: Eat only the cabbage soup and unlimited fruit (except bananas). Most versions of the cabbage soup diet begin with a recipe for the soup. The cabbage soup diet is intended only for short-term weight loss. The cabbage soup diet does not include an adequate balance of nutrients and is too low in calories for long-term use. The New Cabbage Soup Diet. “The ‘Miracle Soup Diet.’” Providence Health and Services, Spokane. “What is the Cabbage Soup Diet, and Can It Help Me Lose Weight?” Mayo Clinic. more...



DIETARY GUIDELINES FOR AMERICANS

Foods also contain fiber and other components that are important for health. The Guidelines help you choose foods, meals, and diets that will reduce those risks. To obtain the nutrients and other substances needed for good health, vary the foods you eat. The pyramid shows that foods from the grain group, along with vegetables and fruits, are the basis of healthful diets. *    Choose most of your calories from foods in the grain group (6-11 servings), the vegetable group (3-5 servings), and the fruit group (2-4 servings). *    Eat moderate amounts of foods from the dairy group (2-3 servings) and the meat and beans group (2-3 servings). However, supplements do not supply all of the nutrients and other substances present in foods that are important to health. High-fat foods contain more calories per serving than other foods and may increase the likelihood of weight gain. *    Eat a variety of foods that are low in calories and high in nutrients. Most of the calories in your diet should come from grain products, vegetables, and fruits. Read the Nutrition Facts Label to help choose foods that are rich in carbohydrates, fiber, and nutrients and low in fat and sodium. Some foods and food groups in the Food Guide Pyramid are higher in fat than others. *    Use the Nutrition Facts Label to help you choose foods lower in fat, saturated fat, and cholesterol. *    Check the Nutrition Facts Label to see how much fat and saturated fat are in a serving; choose foods lower in fat and saturated fat. The more often you eat foods that contain sugars and starches and the longer these foods are in your mouth before you brush your teeth, the greater the risk for tooth decay. more...



Welcome to Weight Watchers

Get your cholesterol tested if you haven't done so in the past five years. High cholesterol is a risk factor for heart disease, the leading cause of death for both men and women. A diet containing five to nine servings of fruits and vegetables a day may decrease your overall cancer risk, according to the National Cancer Institute. It also increases your risk of heart disease. The ACS recommends a clinical breast exam yearly for women aged 40 and older and every three years for women aged 20 to 39. If you're under 40 and at increased risk for breast cancer due to, say, your family history (you have a mother, sister or daughter who has had breast cancer), talk to your doctor. Studies show that people who consume more whole grains have a lower risk for heart disease, diabetes, digestive disorders and possibly some forms of cancer. After reviewing 27 studies, the Food and Drug Administration now allows food manufacturers to label products high in soy protein with the label claim, "Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease." These studies showed that soy protein can lower total blood cholesterol as well as LDL, "the bad" cholesterol, to reduce your risk of heart disease. A review in the Journal of the American Medical Association concluded that women who consumed two to five drinks a day increased their risk of breast cancer by 41 percent. Excessive alcohol may also increase your risk of colon and rectal cancer – the number three killer of American women &150 as well as stroke, osteoporosis, liver damage and creeping blood pressure. To prevent overeating, get out the measuring cups and spoons for a while and brush up on your portion sizes. Take a calcium supplement if you don't get the two to three servings per day of calcium-rich foods (that means it contains 25 percent or more of the RDI) that your body needs. more...



Fiber : How Much Do I Need

Women need 25 grams of fiber per day, and men need 38 grams per day, according to the Institute of Medicine. These foods are all naturally rich in nutrients , including fiber, and provide all the health benefits that go along with a fiber-rich diet. Avoiding refined grains - such as white flour, white bread, white pasta, and white rice - and replacing them with whole grains is a great way to boost the amount of fiber in your diet . Whole foods are the preferred way to get fiber, because they also give you nutrients your body needs. more...



Are You Eating Enough Protein To Build Muscle

Are You Eating Enough Protein To Build Muscle? When it comes to building some serious muscle, all that work you do in the gym is only half of the battle. While people generally understand that consuming adequate protein is very important to support muscle growth and maintain lean mass, the amount of protein to consume becomes the tricky part. I think it is safe to say that if you are trying to build muscle you will be on the higher end of the spectrum. Popular belief is that in order to build muscle you must consume up to 1.0g of protein per pound of bodyweight. Research shows that the average trainee looking to build muscle can benefit anywhere from .6g to around 1.1g of protein per pound of bodyweight. What I recommend if you are overweight and trying to reduce your body fat is to aim to consume your target bodyweight in grams. On the other hand, if you are trying to gain weight it might not be a bad idea to eat a few extra grams of protein (along with fat and carbohydrate) to get your calories up. 4 You may have heard that consuming extra protein is a waste and that what your body doesn’t use will be excreted, but I beg to differ. One question that I get asked frequently is “What is are good sources of protein?” To answer that you have to first understand that there are two types of protein that occur in nature: complete proteins (all of the amino acids) and incomplete proteins (some of the amino acids). What this means for you is the higher quality of protein you consume the more efficiently your body will utilize it. For those of you who have trouble eating enough steak and eggs, this is an easy way to increase your daily protein intake. Protein To Build Muscle | The Bottom Line. Whether your goal is to build muscle, burn fat, or train like an athlete, you should aim to consume roughly your bodyweight in grams of protein daily to cover all your bases. more...



Diabetes Diet - Type 1 Major Food Components

Compared to fats and protein, carbohydrates have the greatest impact on blood sugar (glucose). Carbohydrates have the greatest impact on blood sugar; fats and protein play only minor roles. Many of these foods are also high in fiber and so have heart benefits as well. However, there are many factors that affect the glycemic index of foods, and maintaining a diet with low glycemic load is not straightforward. The Atkins diet restricts complex carbohydrates in vegetables and fruits that are known to protect against heart disease. Lean cuts of meat are the best choice for heart health and diabetes control. Monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA) are “good” fats that help promote heart health, and should be the main type of fats consumed. The American Heart Association recommends that fats and oils have fewer than 2 grams of saturated fat per tablespoon. Fish and fish oil supplements contain docosahexaenoic (DHA) and eicosapentaenoic (EPA) acids, which have significant benefits for the heart. These foods are also lower on the glycemic index than high-glycemic foods such as white bread, white potatoes, and pasta. (Plant foods, such as fruits, nuts, and grains, do not contain cholesterol.) The American Heart Association recommends no more than 300 mg of dietary cholesterol per day for the general population and no more than 200 mg daily for those with high cholesterol or heart disease. Research on the effects of vitamin supplements on heart disease and diabetes has been mixed. Calcium supplements may be important in older patients with diabetes to help reduce the risk for osteoporosis, particularly if their diets are low in dairy products. The best source of potassium is from the fruits and vegetables that contain them. The FDA warns patients with diabetes not to be duped by bogus and unproven remedies. more...



Can I lose weight when my body is insulin resistant

Can I lose weight when my body is insulin resistant? Topics Diabetes Type 2 Diabetes Can I lose weight when my body is insulin resistant? In essence, when you are insulin resistant, your muscles are starved and your fat cells are overfed. When you take in calories, some of those calories are going to be stored as fat, and insulin is an important part of this process. Obviously if you don’t take in the calories, you will not store the fat, so those with insulin resistance can still lose weight if they reduce their calorie intake and increase their calorie expenditure through exercise. Yes, you absolutely can lose weight when your body is insulin resistant; however, you must modify your nutrition and increase your physical activity. Below are six tips to help you start losing weight and increasing your body's sensitivity to insulin again: Eat smaller meals more frequently throughout the day: This practice will help to minimize fluctuations in your blood sugar and insulin levels. If you are chronically sleep-deprived, it may be contributing to your insulin resistance. You can lose weight if you have insulin resistance, and the good news is that modest weight loss improves insulin responsiveness and blood sugar control in people with insulin resistance. If you are insulin resistant, it is important that you lose weight and exercise regularly because being overweight and exercising less than three times a week increases your risk of developing diabetes. more...



Weight Loss and Synthroid

Weight Loss and Synthroid. Levothyroxine, available in the brand medication Synthroid, is used to treat hypothyroidism, a health condition that affects metabolism in the human body. People who suffer from hypothyroidism do not produce enough thyroid hormone to regulate metabolism and may suffer from such symptoms as hair loss, dry hair, cold sensitivity, fatigue, depression and weight gain. Synthroid can help bring low thyroid levels back to a normal range in people suffering from hypothyroidism. Because hypothyroidism can cause weight gain, use of Synthroid can help reverse weight gain associated with the condition. Although Synthroid can help reverse symptoms of weight gain caused by hypothyroidism, it should not be used as a weight-loss medication. According to Medline Plus, Synthroid should not be used for the treatment of obesity in people with normal thyroid function; it is ineffective for weight-loss treatment in these people and can cause life-threatening toxicities. If you have normal thyroid function and are overweight, calorie reduction can help you lose excess body weight. A calorie deficit of 500 to 1,000 calories per day can help you achieve a weight loss of 1 to 2 lb. Exercising regularly while reducing daily calories can help you achieve your calorie deficit and maintain your weight loss on a long-term basis. Taking too much Synthroid can cause symptoms of hyperthyroidism, including unintentional weight loss, headaches, temporary hair loss, excessive sweating, heat sensitivity, insomnia, nausea, menstrual cycle changes and an increased appetite, according to Medline Plus. more...



Key Recommendations - NHLBI, NIH

Weight loss to lower elevated blood pressure in overweight and obese persons with high blood pressure. Weight loss to lower elevated blood glucose levels in overweight and obese persons with type 2 diabetes. Body weight alone can be used to follow weight loss and to determine the effectiveness of therapy. Low-calorie diets (LCD) for weight loss in overweight and obese persons. Physical activity should be part of a comprehensive weight loss therapy and weight control program because it (1) modestly contributes to weight loss in overweight and obese adults, (2) may decrease abdominal fat, (3) increases cardiorespiratory fitness, and (4) may help with maintenance of weight loss. Physical activity should be an integral part of weight-loss therapy and weight maintenance. Behavior therapy is a useful adjunct when incorporated into treatment for weight loss and weight maintenance. After successful weight loss, the likelihood of weight-loss maintenance is enhanced by a program consisting of dietary therapy, physical activity, and behavior therapy, which should be continued indefinitely. A weight maintenance program should be a priority after the initial 6 months of weight-loss therapy. more...



The Slim - Fast weight loss plan : Does it work

The Slim-Fast weight loss plan. Stick to the plan, and you will lose 10% of your body weight in the first six months - at a rate of one to two pounds a week, says the web site. What you can eat with Slim-Fast. The Slim-Fast plan involves six small meals/snacks every day. You are advised to use Slim-Fast products for two meals and one snack daily. The Slim-Fast products purportedly make it easier to stick to the programme. For doctors whose patients are following the Slim-Fast plan, the web site provides medical guidelines. What the experts say about Slim-Fast. The Slim-Fast plan provides balanced nutrition in its products. more...



How to Convert Calories Burned Into Pounds Lost

Converting calories burned into pounds lost is easy; however, losing weight is based not only on the calories you burn but the calories you consume each day from food. However, to lose a pound of fat, you have to burn 3,500 more calories than you eat—you can achieve this over the course of a week by burning 500 extra calories per day, while keeping your calorie intake constant. Therefore, choose a safe but effective weight loss rate of 1 to 2 pounds per week, according to the Academy of Nutrition and Dietetics. To accomplish this goal, you have to burn an additional 3,500 to 7,000 calories in one week, reduce your daily calorie intake by the same amount or combine these two methods. If you burn the extra calories but also eat more you’ll lose weight at a slower pace—or not at all. To burn 3,500 calories and lose 1 pound of fat per week, aim to add daily workouts that burn about 500 calories each. To lose about 2 pounds of fat per week, burn an extra 500 calories working out; also eat 500 fewer calories each day. Eliminating 2 cups of ice cream from your diet can save you about 550 calories, according to the U. According to the National Heart, Lung and Blood Institute, active women usually need 1,200 to 1,600 calories per day for successful weight loss; men who exercise regularly may need slightly more calories than active women to lose weight but avoid hunger. more...



ACSM - ACSM in the News

ACSM Position Stand on Physical Activity and Weight Loss Now Available. INDIANAPOLIS –  The American College of Sports Medicine (ACSM) has published its Position Stand “Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults,” updating its previous guidelines, particularly as it relates to the increased levels of physical activity that may be necessary for prevention of weight gain, for weight loss and for prevention of weight regain. Among its recommendations, the ACSM Position Stand emphasizes physical activity and its relation to weight loss and weight management. Greater amounts of physical activity are likely to be needed to achieve weight loss and prevent weight regain in adults. Prevent weight gain - 150-250 minutes/week of moderate-intensity physical activity is associated with prevention of weight gain. More than 150 minutes/week of moderate-intensity physical activity is associated with modest weight loss. Weight loss - 150-250 minutes/week of moderate-intensity physical activity provides only modest weight loss. ACSM recommends that adults participate in at least 150 minutes/week of moderate-intensity physical activity to prevent significant weight gain and reduce associated chronic disease risk factors. Overweight and obese individuals will most likely experience greater weight reduction and prevent weight regain with 250+ minutes/week of moderate-intensity physical activity. “Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults” replaces the 2001 Position Stand, “Appropriate Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults.” To access this Position Stand, visit www.acsm-msse.org . more...



Weight loss : Strategies for success

One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. While you can lose weight without exercise, exercise plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can't cut through diet alone. How many calories you burn depends on the frequency, duration and intensity of your activities. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day. It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight loss. After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. And you have to move beyond simply recognizing your challenges — you have to plan for how you'll deal with them if you're going to succeed in losing weight once and for all. Stick to your healthy lifestyle and the results will be worth it. more...



The Best Way for Women to Lose Weight - Live Well

The Best Way for Women to Lose Weight. If you find it difficult to lose weight, you're in good company with countless other women. As a woman, you also face more challenges in losing weight than men because you're dealing with menstrual cycles, bloating and, perhaps, post-baby poundage. The best way for you to lose weight is to make your good health a priority. That involves understanding why you eat, what you eat and the importance of regular physical activity. For weight loss, you need to restrict starches, such as potatoes, pasta and rice, and limit your intake of unhealthy fats and sugar. For instance, you need sufficient folate and iron during your child-bearing years, according to the American Dietetic Association. Exercise burns calories and can help you lose weight. That also means women don't burn calories at the same rate as men and tend to lose weight more slowly. more...



1500 Calories a Day While Exercising - Healthy Eating

Eating 1,500 calories per day can help you meet your weight loss goals. Eating just 1,500 calories per day while following a regular exercise program will likely lead to a healthy weight loss. However, 1,500 calories per day is too low for some regular exercisers, especially those trying to maintain or gain weight. Department of Health and Human Services, 1,500-calorie diets - more specifically, diets containing 1,200 to 1,600 calories per day - are appropriate weight loss diets for women who weigh more than 164 pounds, active women who exercise regularly and most men. The same source reports that effective weight loss diets for sedentary women weighing less than 165 pounds often include 1,000 to 1,200 calories per day. In fact, even sedentary men and women need between 2,000 to 2,600 and 1,600 to 2,000 calories per day, respectively, to maintain their body weights, according to the Dietary Guidelines for Americans 2010. According to Harvard Medical School, moderately active adults need 16 calories per pound of body weight each day, and active adults who regularly exercise at high intensities need 18 calories per pound of body weight each day. This is equivalent to 2,160 calories per day for a moderately active, 135-pound woman and about 2,880 calories each day for an active, 160-pound man. According to the Academy of Nutrition and Dietetics, a safe rate of weight loss is 1 to 2 pounds per week, which you can accomplish by reducing 500 to 1,000 calories per day through exercise, dietary changes, or a combination of both. more...



Is a 1000 - calorie Diet Safe

Charmaine Jones began freelance writing in 2010, specializing in health, diet and nutrition. A 1000-calorie diet is a low-calorie diet that may require approval and careful monitoring from your doctor. A 1000-calorie diet is not recommended for everyone, because it is so low in calories. Many popular weight-loss programs offer very low-calorie diets that are usually not conventional diet plans. On a 1000-calorie diet, the body uses its fat storage for energy, causing weight loss. A 1000-calorie diet can be safe for individuals who want to lose a large amount of weight quickly while receiving adequate nutrition and preserving lean body mass. more...



Diabetes diet - University of Maryland Medical Center

The primary dietary goal for overweight type 2 patients is weight loss and maintenance. The American Diabetes Association recommends that people at high risk for type 2 diabetes eat high-fiber (14g fiber for every 1,000 calories) and whole-grain foods. For people who have diabetes, the treatment goals for a diabetes diet are: Overweight patients with type 2 diabetes who are not taking medication should aim for a diet that controls both weight and glucose. The type and amount of carbohydrate are both important. Lean cuts of meat are the best choice for heart health and diabetes control. The FDA warns patients with diabetes not to be duped by bogus and unproven remedies. Even modest weight loss can reduce the risk factors for heart disease and diabetes. The following are precautions for all people with diabetes, both type 1 and type 2: The evidence for medical nutrition therapy for type 1 and type 2 diabetes in adults. more...



Facts and Statistics - President's Council on Fitness

Obesity among children in the United States has remained flat - at around 17% - in 2003-2004 and 2011-2012. The annual cost of being overweight is $524 for women and $432 for men; annual costs for being obese are even higher: $4,879 for women and $2,646 for men. 1 National Association for Sport and Physical Education. Reston, VA: National Association for Sport and Physical Education, 1999. Prevalence of Obesity in the United States, 2009-2010. Health and Economic Burden of the Projected Obesity Trends in the USA and the UK. Overweight and Obesity Among US Children, Adolescents, and Adults, 1999-2002. Overweight and Obesity in the United States: Prevalence and Trends, 1960-1994. 18 National Association for Sport and Physical Education. A Heavy Burden: The Individual Costs of Being Overweight and Obese in the United States. more...



The Super - Veggies : Cruciferous Vegetables

The Super-Veggies: Cruciferous Vegetables. Cruciferous vegetables have it all: vitamins, fiber, and disease-fighting phytochemicals. They're all members of the cruciferous, or cabbage, family of vegetables. One of the big reasons to eat plenty of cruciferous vegetables is that they may help to lower your risk of getting cancer . A review of research published in the October 1996 issue of the Journal of the American Dietetic Association showed that 70% or more of the studies found a link between cruciferous vegetables and protection against cancer . And studies that track the diets of people over time have found that diets high in cruciferous vegetables are linked to lower rates of prostate cancer . Another way cruciferous vegetables may help to protect against cancer is by reducing oxidative stress. In a study funded by the National Cancer Institute, 20 participants were encouraged to eat 1 to 2 cups of cruciferous vegetables a day. more...



Forskolin Supplement : 5 Reasons The Dr. Oz

Forskolin Supplement: 5 Reasons The Dr. Belly fat is one of the most troubling weight gain issues for women. Here are five reasons why the natural supplement can work for you. Oz said that forskolin may also release fatty acids from adipose tissue, which results in increased thermogenesis, resulting in the loss of body fat and, theoretically, increased lean body mass. A 2005 study which observed the effect of forskolin on obese and overweight men showed positive weight loss results in participants. Objective: This study examined the effect of forskolin on body composition, testosterone, metabolic rate, and blood pressure in overweight and obese (BMI  Results: Forskolin was shown to elicit favorable changes in body composition by significantly decreasing body fat percentage (BF%) and fat mass (FM) as determined by DXA compared with the placebo group (p  Additionally, forskolin administration resulted in a change in bone mass for the 12-week trial compared with the placebo group (p  There was a trend toward a significant increase for lean body mass in the forskolin group compared with the placebo group (p = 0.097). Serum free testosterone levels were significantly increased in the forskolin group compared with the placebo group (p   33.77% in the forskolin group compared with a decrease of 1.08  The results indicate that forskolin is a possible therapeutic agent for the management and treatment of obesity. Oz promoted the forskolin supplement on his talk show. Oz said that only one dosage of 125 mg of forskolin in the morning is enough to give you the amount you need to potentially help lose that excess belly fat. Make sure that the forskolin supplements you purchase contain 20 percent forskolin. more...



Dieting - Wikipedia, the free encyclopedia

Some people follow a diet to gain weight (usually in the form of muscle ). A study published in American Psychologist found that short-term dieting involving "severe restriction of calorie intake" does not lead to "sustained improvements in weight and health for the majority of individuals". [4] Other studies have found that the average individual maintains some weight loss after dieting. Low-fat diets involve the reduction of the percentage of fat in one's diet. Some of the most commonly used low-calorie diets include DASH diet and Weight Watchers . Weight loss diets that manipulate the proportion of macronutrients (low-fat, low-carbohydrate, etc.) have been shown to be more effective than diets that maintain a typical mix of foods with smaller portions and perhaps some substitutions (e.g. The former include Weight Watchers and Peertrainer . Other weight loss medications, like amphetamine , are addictive and consequently are now banned in the US for casual weight loss. [7] This may reflect the loss of subcutaneous fat and beneficial mass from organs and muscle in addition to visceral fat when there is a sudden and dramatic weight loss. A comparison of Atkins, Zone diet , Ornish diet, and LEARN diet in premenopausal women found the greatest benefit from the Atkins diet . Diets 2 and 3 lost the most weight and fat mass; however, low density lipoprotein fell in Diet 2 and rose in Diet 3. A meta-analysis by the Cochrane Collaboration concluded that low glycemic index or low glycemic load diets led to more weight loss and better lipid profiles. more...



Vitamin B12 — Health Professional Fact Sheet

Methylcobalamin and 5-deoxyadenosylcobalamin are the forms of vitamin B 12 that are active in human metabolism [ 5 ]. The DV for vitamin B 12 is 6.0 mcg. Vitamin B 12 Intakes and Status. As a result, vitamin B 12 deficiency is common, affecting between 1.5% and 15% of the general population [ 24 , 25 ]. Folic acid and vitamin B 12. The main causes of vitamin B 12 deficiency include vitamin B 12 malabsorption from food, pernicious anemia, postsurgical malabsorption, and dietary deficiency [ 12 ]. Most, however, can absorb the synthetic vitamin B 12 added to fortified foods and dietary supplements. Vitamin B 12 and Health. Researchers have long been interested in the potential connection between vitamin B 12 deficiency and dementia [ 47 , 69 ]. A deficiency in vitamin B 12 causes an accumulation of homocysteine in the blood [ 6 ] and might decrease levels of substances needed to metabolize neurotransmitters [ 70 ]. Replacement therapy for vitamin B 12 deficiency: comparison between the sublingual and oral route. more...



Healthy Eating, Food Exchange Lists - NHLBI, NIH

Vegetables contain 25 calories and 5 grams of carbohydrate. Fat-Free and Very Low-Fat Milk contain 90 calories per serving. Very Lean Protein choices have 35 calories and 1 gram of fat per serving. Cottage cheese, nonfat or low-fat. Fruits contain 15 grams of carbohydrate and 60 calories. Lean Protein choices have 55 calories and 2–3 grams of fat per serving. Veal, roast or lean chop* Lamb, roast or lean chop* Low-fat cheese (with 3 g or less of fat per ounce) Low-fat luncheon meats (with 3 g or less of fat per ounce) more...




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