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Tag: Diet

Exercises To Lose Weight That Will Help You Achieve

Many people today would like to lose weight, but with all the fad diets and books out there it can be difficult to decide on a proper course of action. Pure Fast Keto In this article I’ll give you a couple of easy tips that will make it easy for you to start an exercise program that can drastically improve your results.

Most people are aware that exercise is pretty much required if you are serious about losing weight. But most people aren’t aware of the real reason. Most people know that exercise is to burn calories, but most assume that only happens while you are exercising.

The real benefit from exercise is what happens later, when you are sitting around reading or watching TV. If you do the right exercises, you can increase your metabolism, which will burn fat twenty four hours a day.

If you only increase your metabolism by five percent, you will skyrocket your bodies fat burning ability. This will quickly add up to a slim, sexy body.

The best way to increase your metabolism is by increasing your muscle mass. Fat doesn’t burn calories, bones and skin don’t, but muscle does. Even when you are just sitting around, your muscles are burning energy. So by having stronger muscles, you will burn more calories while simply sitting around.

There are two main points to do this. One is to choose an exercise that hits the large muscle groups of your body. Legs, abs and back. The second point is to do a large number of reps, with a low amount of weight. This is what keeps your from getting bulky.

The best exercises to do this are simple body weight exercises. You don’t really need to go to the gym, or use exercise equipment if you don’t want to. Push ups, sit ups, pull ups, and squats are fantastic, and will quickly get into wonderful shape. The great part about doing body weight exercises, is that you don’t need to spend a lot of time with them. Just a few minutes a day is all you need.

When you combine a good exercise program that builds lean muscle and increases your metabolism with a sensible diet plan, you will have that slim, sleek attention grabbing body that you crave in no time.


You Are What Your Father Eats: Father’s Diet Crucial To Newborn Health

Photo Samir and Ares Max Becic

Father’s Diet Before Conception Plays Crucial Role in Offspring’s Health, Study Suggests

Dec. 14, 2013 — Mothers get all the attention. But a study led by McGill researcher Sarah Kimmins suggests that the father’s diet before conception may play an equally important role in the health of their offspring. It also raises concerns about the long-term effects of current Western diets and of food insecurity.

The research focused on vitamin B9, also called folate, which is found in a range of green leafy vegetables, cereals, fruit and meats. It is well known that in order to prevent miscarriages and birth defects mothers need to get adequate amounts of folate in their diet. But the way that a father’s diet can influence the health and development of their offspring has received almost no attention. Now research from the Kimmins group shows for the first time that the father’s folate levels may be just as important to the development and health of their offspring as are those of the mother. Indeed, the study suggests that fathers should pay as much attention to their lifestyle and diet before they set out to conceive a child as mothers do.

“Despite the fact that folic acid is now added to a variety of foods, fathers who are eating high-fat, fast food diets or who are obese may not be able to use or metabolize folate in the same way as those with adequate levels of the vitamin,” says Kimmins. “People who live in the Canadian North or in other parts of the world where there is food insecurity may also be particularly at risk for folate deficiency. And we now know that this information will be passed on from the father to the embryo with consequences that may be quite serious.”

The researchers arrived at this conclusion by working with mice, and comparing the offspring of fathers with insufficient folate in their diets with the offspring of fathers whose diets contained sufficient levels of the vitamin. They found that paternal folate deficiency was associated with an increase in birth defects of various kinds in the offspring, compared to the offspring of mice whose fathers were fed a diet with sufficient folate.

“We were very surprised to see that there was an almost 30 per cent increase in birth defects in the litters sired by fathers whose levels of folates were insufficient,” said Dr. Romain Lambrot, of McGill’s Dept. of Animal Science, one of the researchers who worked on the study. “We saw some pretty severe skeletal abnormalities that included both cranio-facial and spinal deformities.”

The research from the Kimmins’ group shows that there are regions of the sperm epigenome that are sensitive to life experience and particularly to diet. And that this information is in turn transferred to a so-called epigenomic map that influences development and may also influence metabolism and disease in the offspring in the long-term. (The epigenome is like a switch, which is affected by environmental cues, and is involved in many diseases including cancer and diabetes. The epigenome influences the way that genes are turned on or off, and hence how heritable information gets passed along).

Although it has been known for some time that there is a massive erasure and re-establishment that takes place in the epigenome as the sperm develops, this study now shows that along with the developmental map, the sperm also carries a memory of the father’s environment and possibly even of his diet and lifestyle choices.

“Our research suggests that fathers need to think about what they put in their mouths, what they smoke and what they drink and remember they are caretakers of generations to come,” said Kimmins. “If all goes as we hope, our next step will be to work with collaborators at a fertility clinic so that we can start assessing the links in men between diet, being overweight and how this information relates to the health of their children.

Story Source:

The above story is based on materials provided by McGill University.

Diet Cola Aging Effects: Making You Fat and Age Faster

Diet cola aging effects counter the fact that they have long been regarded as the dieter’s friend – but one-calorie fizzy drinks may actually be the reason you can’t shift that stubborn spare tyre.

Some health experts now believe the chemicals in the drink could actually be causing your body to lay down fat deposits around your middle – dubbed ‘diet cola belly’.

And that’s not all: some experts also believe diet cola’s mix of carbonated water, colourings and sweeteners such as aspartame and acesulfame K could also speed up the ageing process, and have disastrous health consequences.

Diet cola is NOT going to help you lose weight, say health experts - and it could even cause wrinkles

Diet cola is NOT going to help you lose weight, say health experts – and it could even cause wrinkles

Hoards of nutritionists and scientists now claim diet cola’s image as a ‘healthy’ alternative to the nine-teaspoons-of sugar, regular variety of the fizzy drink is wholly misplaced.


The fructose, artificial sweeteners, and sugar alcohols (another type of low-calorie sweetener) present in diet colas can all interfere with natural gut bacteria, according to Amanda Payne of Switzerland’s Institute of Food, Nutrition and Health which published a paper in the journal Obesity Reviews.

Diet cola could be causing fat deposits around your middle, say health experts

Diet cola could be causing fat deposits around your middle, say health experts.

This messes up your metabolism and disrupts the body’s way of signaling to you that you’re full and satisfied.

As a consequence, the body pumps out insulin, the hormone that controls sugar levels and fat storage, so that you lay down what Toribio-Mateas calls ‘diet cola belly in the form of more fat around the midriff’ – just where you wanted to shed fat.

In addition to this: ‘The fake sugars in the drink are hundreds of times sweeter than sugar and trick your brain into thinking real sugar is on the way,’ says Toribio-Mateas. ‘When the calories don’t arrive, it triggers a cascading effect that interferes with hunger signals, blood sugar levels and satiety.’


Amanda Griggs, director of health and nutrition at the Balance Clinic in London, says: ‘phosphoric acid, the ingredient that gives diet cola its appealing tangy taste and the tingle you get when it is swallowed, can cause a host of problems’.

According to one, study, published in a 2010 issue of the FASEB Journal, it can even accelerate the ageing process.

It found that the excessive phosphate levels found in sodas caused lab rats to die a full five weeks earlier than the rats whose diets had more normal phosphate levels.

Diet cola no healthier than sugary alternatives, say some health experts
The chemicals in diet cola could be responsible for your spare tyre, say some experts

The excessive phosphate levels found in sodas caused lab rats to die a full five weeks earlier than the rats whose diets had more normal phosphate levels

Phosphoric acid has also been linked to lower bone density in some studies, including a discussion in the American Journal of Clinical Nutrition.

In experiments at Harvard University, the mineral was found to make skin and muscles wither and to damage the heart and kidneys over time.

However, according to the Center for Science in the Public Interest (CSPI), a consumer watchdog group not affiliated with the food industry, only a small fraction of the phosphate in diets comes from additives in soft drinks. Most comes from meat and dairy products.


The phosphoric acid in cola drinks erodes away tooth enamel, and the coloring makes the root go dark brown

The phosphoric acid in cola drinks erodes away tooth enamel, and the coloring makes the root go dark brown

Sian Porter, spokesperson for the British Dietetic Association says diet colas may lack sugar, but the acidic nature of artificially sweetened fizzy varieties means they still attack tooth enamel.

‘It’s not just the sugary drinks that are causing teeth problems,’ says Porter. ‘Sugar raises the risk of decay, but diet drinks are equally acidic and can cause erosion in the same way.’


It has also been shown to raise the risk of type 2 diabetes and high blood pressure by some researchers. To add to the dire news for diet cola fans, results of a ten-year study found a link with cardiovascular disease among those who drank it every day; cola drinkers were found to be 43 per cent more likely to suffer a stroke or heart attack during a ten-year period than those who abstained.

Other studies have shown that the phosphorus released from phosphoric acid in just two fizzy drinks a week can cause calcium to be leached from bones, raising the risk of osteoporosis.

Cola (both diet and regular varieties) seems particularly damaging to the skeleton. Typically, a can of diet cola contains 44-62mg of phosphoric acid – more than in many other soft drinks – and researchers at Tufts University in Boston showed that women who regularly drank three or more cans a day had four per cent lower bone mineral density in their hips compared to those who preferred other soft drinks.

As originally published in the Mail Online.

Are Fitness Trackers Making Diet Programs Extinct?

In the past decade fitness trackers have made a monumental impact in the world of health and fitness. In fact, they have been so impactful that fitness trackers and apps — whether they are strapped to your chest, worn as a watch or placed inside your shoe — have now surpassed diet and nutrition companies like Weight Watchers in number of customers and popularity.

Revenue for Weight Watchers fell 10 percent to $327.8 million in the December quarter, declining for the eighth straight period as FitBit, Jawbone and other activity trackers lure dieters away.

Shares in the company, a pioneer in the weight-loss industry, slumped as much as 16 percent in extended trading after the results, on top of a 78 percent decline in the past three years.

This goes to show that Americans are paying more attention to how many calories they’re burning from exercise or everyday activities, causing a significant spike in fitness gadget popularity, with 51.2 million adults in America alone adults using applications to track their health, according to Nielsen.

With the population more digital than ever, free apps are now the go-to source for getting fit and losing weight rather than diet plans that operate on a monthly fee. Weight Watchers’ membership declined 15 percent in the past quarter, to 2.51 million active subscribers.

Information gathered from the Sydney Morning Herald 

Low-Fat Diet Result in Greater Body Fat Loss Than Reduced-Carb

Low-fat diet. Low-carb diet. To the average person, the two are nearly synonymous in that there is a “low-something” that may contribute to a person’s weight gain. While fat needs no definition, carbohydrates usually elicits images of white bread and heavy starches like potatoes that provide a ton of energy (calories) but can be problematic when it comes to having them in excess, as they are converted and stored as fat, contributing to weight gain. The question then arises: which is better for you – a reduced-fat diet or a reduced-carb diet?

A study published by Cell Metabolism found that restricting fat consumption leads to more body fat loss in people with obesity than restricting carb consumption.

Additionally, the same study found limiting carb consumption resulted in greater overall weight loss compared to the reduced-fat diet. It also founded the reduced-fat diet led to decreased insulin secretion, increased fat oxidation, and increased body fat loss compared to baseline levels.

The study observed 19 adults with obesity who were confined to a metabolic ward for two 2-week periods. After determining baseline levels, the subjects were provided either a reduced carbohydrate diet or a reduced fat diet which they strictly adhered to. After a 2-4 week washout period, baseline studies would be conducted again and the subjects would then consume from the diet plan they were not originally given.

Low-Fat Diet The Way To Go

According to the study, body fat loss was determined by the difference between daily fat intake and net fat oxidation (the conversion of fat into smaller molecules that can then be burned off as energy). Though the reduced carbohydrate diet had greater increases in fat oxidation and the reduced fat diet had no change in fat oxidation, fat loss was greater in the reduced-fat diet.

The study also took care to make sure the diets had a measure of constancy. While both the reduced-calorie and reduced-fat diets were 30 percent less in calories than the baseline diet (2,740 calories), the diets themselves both had the exact same number of calories (1,918 calories). Protein levels remained unchanged for the most part, though the reduced-fat diet had an insignificant increase at 105 grams, while the baseline and reduced-calorie diets had 101 grams.

Bottom line: Calorie for calorie, the reduced-fat diet led to more body fat loss than the reduced-carb diet.

Trend in High-Nutrient Diet Suggest Reduced Risk of Depression

Nutrition is a staple of our daily lives, whether we realize it or not, by opting for healthier, home-cooked choices in our diet or giving in to the glutton of what tastes best. However we choose to eat, what we eat ultimately affects our lifestyle – from how well we exercise, to cognitive function and even to how long we live.

Vegetables and Legumes in A High-Nutrient Diet

A new study published in BioMed Central journal revealed that what we eat and how consistent we are with our diets can reduce the risk of depression. The researchers determined consuming diets high in fruits, vegetables, nuts, legumes and were low in processed meats may decrease the onset of depression.

High-Nutrient DietThe longitudinal study surveyed 15,093 individuals with no depression at the start of the study with how strict they maintained one of three diets – the Mediterranean diet, the Pro-vegetarian Dietary Pattern, and the Alternative Healthy Eating Index-2010.

Ten years after the initial survey, 1,550 individuals reported diagnosis of clinical depression or had used antidepressants.

The Alternative Healthy Eating Index-2010 was observed with having the greatest reduced risk of depression among the diets. High-nutrient diet is Similar to the Mediterranean diet, both diets feature omega-3 fatty acids, vegetables, nuts, fruits, legumes and moderate alcohol consumption, according to the BMC Journal press release.

 Lead researcher Almudena Sanchez-Villegas of the University of Las Palmas de Gran Canaria said in the press release, “Noticeable difference occurs when participants start to follow a healthier diet. Even a moderate adherence to these healthy dietary patterns was associated with an important reduction in the risk of developing depression.”

Continued research can revolutionize the treatment of depression and other mental illnesses. If further research is conducted to the extent of determining how a holistic approach to treating depression and mental illness, it can very well be possible for those battling mental disorders to take a more well-rounded approach to mental health.