Are gut bacteria to blame for anxiety, depression in obesity?
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Gut bacteria (depicted here) could cause anxiety and depression among people with obesity.
This was the conclusion that researchers from the Joslin Diabetes Center of Harvard Medical School in Boston, MA, and colleagues came to after studying the link between gut microbes and brain function in mice with diet-induced obesity. They report their findings in a paper that is now published in the journal Molecular Psychiatry. In the paper, they note how giving the animals antibiotics — which changed the composition of their gut bacteria — reduced inflammation, improved "insulin signaling in the brain," and reduced "signs of anxiety and depression." "What this study says," says senior study author C. Ronald Kahn, a professor of medicine at Harvard University and co-head of the Section on Integrative Physiology and Metabolism at Joslin Diabetes Center, "is that many things in your diet might affect the way your brain functions, but one of those things is the way diet changes the gut bacteria or microbes." Obesity, diabetes, and gut microbesObesity and diabetes are serious public health problems across the globe. Since 1975, worldwide prevalence has almost tripled. Global figures for 2016 estimate that around 650 million people, or 13 percent of the world's population, are obese. Much of this obesity epidemic is fuelled by diets that are high in fat and "energy-dense foods," along with reductions in physical activity. Global rates of diabetes have also risen significantly in the past 30 years. In 1980–2014, they rose from 108 to 422 million. The vast majority of cases are type 2 diabetes, which is driven largely by excess weight and lack of physical activity. Our guts contain vast and complex populations of microbes that exert a significant influence on our health, especially through their effects on metabolism and immune function. Diet is recognized as the main driver of gut microbe composition, as it is in both obesity and type 2 diabetes. This effect occurs throughout our lives, during which an average of 66 tons of food will pass through our guts. Probing link to mood disordersIn their study paper, the researchers note that diabetes and obesity "are associated with increased rates of anxiety and depression." In addition, symptoms of these mood disorders can be replicated in mice by feeding them on a diet that makes them obese. The team considered whether the gut microbiome might be a factor in this relationship because other studies have revealed that changing the composition of gut bacteria in mice "can improve neurobehavior." In previous work, they had found that changes in gut bacteria were partly responsible for mice fed on high-fat diets becoming obese and developing diabetes and "related metabolic diseases." They also found that giving the animals antibiotics, which changed their gut bacteria, reversed these conditions. In this new study, the researchers added a new feature to the previous set of experiments. After developing obesity and diabetes from being fed a high-fat diet, the mice underwent behavioral tests for anxiety and depression. These tests were the same as those used in screening drugs for mood disorders. Gut microbes and insulin resistanceThe additional tests showed that mice fed on a high-fat diet had behaviors that were "reflective of increased anxiety and depression," compared with mice that were fed a normal diet. But, when the mice were given antibiotics in their drinking water, the levels of raised anxiety and depression disappeared and the animals' behavior "returned to normal." Can the changes to gut microbe composition wrought by the antibiotics be responsible for the reduction in anxiety and depression behaviors? To test this idea, the scientists transferred fecal samples, which are laden with gut bacteria, from the diet-induced obese and diabetic mice into the guts of germ-free mice. The previously germ-free mice began to show raised levels of anxiety and depression behavior. However, this was not the case when they received antibiotics in addition to the gut bacteria. Finally, examination of brain tissue showed that the high-fat diet had induced insulin resistance in the brain. Insulin resistance is a condition in which cells lose their ability to use insulin to convert glucose into energy and is a hallmark of type 2 diabetes. "We demonstrated," Prof. Kahn explains, "that just like other tissues of the body, these areas of the brain become insulin resistant in mice on high-fat diets." Insulin resistance given to germ-free miceHe and his team also found that "this response to the high fat is partly, and in some cases almost completely, reversed by putting the animals by antibiotics." In addition, the researchers found that the insulin resistance in the brain transferred to the germ-free mice when they introduced gut microbes from the high-fat diet mice. This shows, Prof. Kahn says, that the "the insulin resistance in the brain is mediated at least in part" by influence from the gut microbes. The scientists also managed to pinpoint some of the chemical messengers in the brain that were involved in the process. They now want to identify which microbes are responsible for these changes and, in particular, which of the molecules that they produce exert the most influence. The idea is that this could lead to supplements or medications that promote "metabolic profiles" that improve brain health.
Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc June 18, 2018 at 12:44PM
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Woman Who Lost 350 Lbs. Says Skin Removal Surgery Isn't an Instant Fix: 'You're in So Much Pain'6/18/2018
Woman Who Lost 350 Lbs. Says Skin Removal Surgery Isn't an Instant Fix: 'You're in So Much Pain'
https://ift.tt/2K0p7hO Jacqueline Adan knows she made the right decision to have skin removal surgery after losing 350 lbs., but she didn’t expect the months of pain that would come with it. After four years of hard work, Adan was thrilled to lose well over half her weight — at her highest in 2012, she weighed over 500 lbs. — but she was dealing with body dysmorphia because of her excess skin. “When I got down to my lowest weight and had all that loose skin I was still being made fun of, and when I looked in the mirror it was hard to see anything but all this extra skin,” the Montessori preschool teacher, 31, tells PEOPLE. “You still feel fat and you still can’t fit into clothes because the skin won’t fit. I felt proud of myself and I knew I had lost 350 lbs., but when I looked in the mirror I saw my body completely differently. It was hard to see anything but that same, overweight girl.” So in June 2016, she started the long process of skin removal surgery. While it’s often seen as an instant fix, Adan’s experience shows how difficult it can be. Her first surgery was a lower body lift, followed by upper body and arm lifts five months later. Then she had more skin taken off in June 2017, and had skin removal on her legs in Jan. 2018. “People don’t fully understand what goes into this process. They think it’s just cosmetic, and it’s hard for me to hear that,” she says. The surgeries left Adan extremely swollen and in severe pain, especially her most recent leg surgery. “I think because I had so much weight taken off my legs during the surgery, and because I had back to back surgeries, my body didn’t react well this time,” she says. “I dealt with a lot of swelling, and my body is hanging on to a lot of fluid.” “This is why I wanted to talk about my body dysmorphia — I’m seeing myself in the mirror and I’m seeing myself a lot bigger than I have, and it’s hard to make that distinction that it’s not weight gain, it’s just fluid,” she adds. “Now that I’m swollen, I feel like everyone’s noticing.” But with each surgery — Adan expects to undergo about three more after those first five — she’s learning more about the process, and figuring out how to push through. “I’m so glad that I did it, not just for my physical health but for my mental health and wellbeing. But they are very difficult procedures,” she says. “Recovery was a lot, and I felt like each one, you had to dig down deeper and deeper to find the strength to keep continuing to heal and move forward. There are times at home when you’re in so much pain and wondering how this could ever get better, how could this pain ever go away? You can’t move, after the leg ones. It’s hard to walk; it’s hard to go to the bathroom. You have to dig down deep and find that strength to recognize that this isn’t going to last forever and it’s going to get better and better.” But Adan wants people dealing with skin removal, or body dysmorphia, or weight struggles, to know that they’re not alone. “I hope that no one ever feels ashamed or embarrassed if they are struggling with an eating disorder or body dysmorphia or with their own body image or self love,” she says. “For me, actually admitting I needed some help and realizing that I was struggling and accepting what was going on and admitting it was exactly what I needed to overcome this and continue to move forward. No matter what you are going through or struggling with, it is okay to ask for help!” Weight Loss via Weight Loss - Health.com https://ift.tt/2zvXHy6 June 18, 2018 at 11:33AM
What are the signs of not eating enough?
https://ift.tt/2lfKeCm While obesity and related conditions are on the rise, the dangers of undereating are relatively overlooked. Undereating can have a range of adverse effects on a person's health and wellbeing. In this article, we look at the risks and reasons for undereating. We also highlight nine signs and symptoms to look out for that may indicate a person is undereating. Risks of undereating
A person is at risk of becoming underweight if they do not eat enough.
The primary risk of undereating is becoming underweight. This is typically determined using body mass index (BMI). BMI uses a person's height and weight to give an approximate indication of whether a person is within a healthy weight range or not. Typically, a BMI of under 18.5 is considered underweight. You can determine your BMI using one of our BMI calculators or charts. The health risks associated with being underweight include: Reasons for undereatingSome people undereat intentionally, often as a result of adhering to restrictive diets or following popular health trends. Sometimes, these diets and trends can be misinterpreted or contain inappropriate nutritional advice, which can lead to undereating. In other cases, a person might undereat due to an eating disorder or simply without realizing they are doing it. Sometimes people who have an abnormally high metabolism or high levels of physical activity do not eat enough to keep up with their body's demands. Nine signs and symptoms of undereatingSigns and symptoms that a person may not be eating enough include: 1. Fatigue
Undereating can lead to a person becoming fatigued.
One of the most obvious and widespread symptoms that might indicate that a person may be undereating is constantly feeling tired. A body gets its energy from the calories in the food and drinks a person consumes. The body requires a certain amount of energy calories to function properly. Functions include the basic and automatic bodily processes, such as breathing, as well as more complex processes such as actively thinking. The number of calories needed to maintain a healthy weight will vary from person to person and depends on a variety of factors, such as body size, metabolism, and physical activity levels. When someone is undereating, they are consuming fewer calories than their body needs to function correctly. This can have a severe impact on energy levels, causing feelings of physical tiredness and mental fatigue, which may impair a person's daily functioning. Low energy levels can also have an adverse impact on physical activity performance and fitness. In a 2013 review, researchers found that people with an eating disorder consumed too few calories, which had a negative impact on physical fitness and sports performance. 2. Getting ill more oftenUndereating can also lead to an imbalanced diet. This can mean that a person's body does not receive enough of specific nutrients to maintain a healthy immune system and fight off illnesses. It can also mean that illnesses, such as the common cold, last longer than they should. Maintaining a healthful nutritional intake is particularly important for people who already have a weakened immune system, such as young children or older adults. In one study, researchers found that providing people over the age of 65 with nutritional supplements resulted in significant improvements in the functioning of their immune systems. 3. Hair lossUndereating can cause hair loss if nutritional intake is not sufficient. In a 2013 review, experts suggested that deficiencies in proteins, minerals, essential fatty acids, and vitamins can cause hair loss or other abnormalities, such as changes in hair color or structure. 4. Reproductive difficultiesWhen a person's body is not receiving enough nutrition, it prioritizes which processes to focus on maintaining, such as the life-supporting processes of breathing and blood circulation. As a consequence, sex hormone production can become impaired, which can reduce a person's desire for sexual activity and can interrupt reproductive processes. Researchers have shown that a diet that contains insufficient calories can have an adverse impact upon reproductive functioning in both males and females. This can prevent pregnancies from occurring. 5. Constantly feeling coldPeople require a sufficient level of calories to maintain a healthy body temperature. Consuming too few calories may cause a person's core body temperature to drop, which can create a constant feeling of being cold. In a 2011 study, researchers found that people who consumed a restricted number of calories had a significantly lower core body temperature than those who consumed more calories. 6. Impaired growth in young peopleGood nutrition is vital to proper development in young people. Undereating can cause nutritional imbalances that impair certain aspects of development, such as healthy bone growth. During puberty, proper nutrition is essential to allow bones to grow and strengthen. Without this, a person might remain permanently smaller or weaker than their peers. 7. Skin problemsSkin problems are another sign that someone may be undereating. If a person's body does not get a sufficient amount of nutrients, such as vitamin E, it can lead to skin problems. Without enough vitamin E, a person's skin may become more easily damaged by inflammation or UV exposure. Other vitamins necessary to maintain healthy skin include vitamin B-3 and niacin. 8. DepressionDepression is a highly complex mental health condition that can have a range of interlinked causes. It is not always possible to determine what is causing a person's depression, and the condition is not necessarily a sign of malnutrition. However, recent evidence has suggested there may be a link between poor nutrition and depression. In a study of people who were pregnant, researchers found that symptoms of depression were associated with lower intakes of omega-3 fatty acid. In another study that used data from 31,424 adults, the authors found that those with depression had lower vitamin D levels than others. 9. ConstipationEating too few calories can also lead to constipation. People with constipation experience fewer bowel movements than other people. They may also have harder stools that can be difficult or painful to expel. When a person undereats, their body has less food to convert into stools, which can cause constipation. Constipation tends to mean having fewer than three bowel movements per week. How to deal with undereating
Eating foods that are high in protein will help a person increase their calorie intake in a healthful way.
Where possible, the most effective way for a person to tackle undereating is to increase the number of calories they consume. However, it is crucial to do this healthfully. Foods high in sugar or unhealthful fats, such as trans-fats and saturated fats, contain a significant number of calories and may be a tempting way to increase overall calorie intake. However, these foods may also contribute to a whole range of other health risks, such as type-2 diabetes mellitus and cardiovascular disease. Some tips for healthfully increasing the intake of calories include:
People with eating disorders, or other health conditions that contribute to undereating or malnutrition, should seek the advice of a doctor. OutlookPeople who are worried that they may be undereating or who are experiencing any of the signs and symptoms discussed above should consider seeing a doctor or dietitian. A doctor or dietitian can advise a person on any symptoms they may have and can help formulate a diet plan that will increase calorie intake healthfully or increase the number of nutrients they consume. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc June 16, 2018 at 09:47AM
This Woman Shared Her 15-Pound Weight Gain to Show How Counting Calories Can Be Dangerous
https://ift.tt/2HROtNg Far too often, we associate weight gain with indulgences or other slip-ups in our routines. But for Sara Carlucci, a 22-year-old fitness influencer in Erie, Pennsylvania, being 15 pounds heavier is reflective of the strides she’s made with her mental health. In a before-and-after post, Carlucci opened up about her struggles following a restrictive diet and her previous unhealthy relationship with food. Showing how much has changed from August 2017 to now, the bodybuilder’s vulnerable message is both positive and emotional. “There is so much I wish I could’ve told myself back then,” she wrote. “For starters, I would’ve told myself that bags big enough to carry groceries under your eyes isn’t normal. That 1,200 calories isn’t a ‘magic number.’ That you can’t work to change yourself from a place of hate. That food is your fuel. That things were going to get better. Hell, that things were going to get incredible.” She wrote that adding 15 pounds hasn't made every day easy, but she loves her “crazy self.” Not only has her body changed in the past 10 months, but her attitude has shifted, too. “Looking at old pictures feels like I’m looking at a stranger,” she continued. “But the person I am now is strong, hungry, ready, and making every day count.” Carlucci tells Health that she wasn’t always so candid about her mental and physical health. “For so long I hid my struggles thinking I was alone in them,” she says. “The more I reached out for help and found my strength within me, the more I opened up about my story. I need and want to be for others what I wish I had then.” To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter There isn’t a dramatic difference between Carlucci’s two photos, but her smiley “after” presents the positive changes she’s made–inside and out. By focusing less on the number displayed on the scale and more on living a balanced lifestyle, she embodies how much you can truly gain from self-love. Weight Loss via Weight Loss - Health.com https://ift.tt/2zvXHy6 June 15, 2018 at 02:21PM
Finding it hard to cut down on processed foods? Here's why
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We know that processed foods aren't good for us, but how do our brains react?
Many processed foods — such as potato chips, donuts, crackers, cookies, and fries — have a high content of both (saturated) fat and carbohydrates. However, they also have little to no nutritional value. Instead, they are packed with "empty calories," meaning that they can build up our fat levels without providing us with much energy. If we consistently eat processed foods, or if our diets consist mainly of these, this will gradually increase our risk of metabolic conditions, such as obesity or diabetes, and of other complex diseases, such as cancer. None of this is new information. Still, though we are aware of the consequences and know which foods are better for our health, many of us still find it difficult to steer clear of these tempting snacks. Why is this? Researchers from four countries — Germany, Switzerland, the United States, and Canada — have now conducted a series of experiments investigating what happens in the brain when a person is confronted with foods high in carbs, foods that have a high fat content, and foods that are high in both carbs and fats (typically processed foods). The researchers' findings indicate that, while we may be pretty good at instinctively estimating the nutritional value of foods that are rich either in carbs or in fats, we seem to be worse at evaluating the nutritional value of processed foods, which are high in both. "The biological process that regulates the association of foods with their nutritional value," says senior author Dana Small, from Yale University's Modern Diet and Physiology Research Center in New Haven, CT, "evolved to carefully define the value of a food so that organisms can make adaptive decisions." "For example, a mouse should not risk running into the open and exposing itself to a predator if a food provides little energy," she explains. When it comes to processed foods, however, this age-old "cost vs. benefit" mechanism seems to malfunction in humans — so suggests the new study, published in the journal Cell Metabolism. Processed foods trigger a reward responseThe main study involved 206 participants, who were, in the first instance, shown images of snacks whose calories came primarily from either their content of fats, carbs, or a mix of the two. All of these snacks were then rated by each participant on four counts: liking, familiarity, estimated energy density, and caloric content. "On a subsequent day," the scientists explain in their paper, "[the participants] arrived [with empty stomachs] to the laboratory and were fed a standard breakfast of 426 [kilocalories] from orange juice, cheddar cheese, whole-wheat toast, white toast, strawberry jam, and butter." Three hours after this varied breakfast, the participants were all subjected to functional MRI scans as they participated in a bidding game, in which they were shown the pictures of different snacks with different nutritional values. They were asked to say how much they would pay for each. Based on these experiments, the researchers made several fascinating findings. First, they saw that the fat and carbohydrate combo stimulates the brain's reward system more intensely than foods that are just high in carbs, or only high in fat, do on their own. Two particular brain regions — the dorsal striatum and the mediodorsal thalamus, which have both been linked to reward mechanisms — have been identified as responsive to the presence of foods with a high fat and carb content. These brain circuits were, in fact, more active in the presence of fat- and carb-rich foods than in that of an individual's selected favorite food, a sweeter food choice, a more energy-dense snack, or even a more generous portion size. Then, in the bidding game, it became apparent that, given a limited amount of money to invest, the participants were more likely to pay more for fat- and carb-rich foods than for snacks only rich in carbs, or which only had a high fat content. "Surprisingly, foods containing fats and carbohydrates appear to signal their potential caloric loads to the brain via distinct mechanisms," says Small.
Is this about adaptation to food?Small and her colleagues hypothesize that this may be due to the fact that our brains have not had enough time to adapt appropriately to the advent of foods that may be pleasurable but do not actually bring us many nutritional benefits. The researchers explain that our prehistoric ancestors only had access to animal meat and plants, as they were available in nature. And, Small says, "In nature, foods high in fat and carbohydrate are very rare and tend to have fiber, which slows metabolism. By contrast, it is very common for processed foods to have high fat and high carbohydrate loads." Processed foods — such as donuts or potato chips — haven't been around very long. In fact, they have only existed for about 150 years, the scientists note. This, they believe, could mean that unlike with unprocessed or minimally processed foods, we have not yet developed a brain response that allows us to better regulate what we eat and in what quantities. In any case, the positive signals that our brains circulate when faced with foods that are rich in fats and carbs combined can lead to the reinforcement of unhealthful eating habits, which may lead to obesity. "[The study's] results imply that a potentiated reward signal generated by foods high in both fat and carbohydrate may be one mechanism by which a food environment rife with processed foods high in fat and carbohydrate leads to overeating," the researchers conclude. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc June 14, 2018 at 11:44AM
Metabolic risk tied to both too much and too little sleep
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How might sleep duration influence the risk of metabolic syndrome?
We already know that too little sleep can impact our health in myriad ways, but to what extent does too much sleep effect our well-being? A study recently conducted by researchers from Seoul National University College of Medicine in South Korea has discovered that both of these extremes are liable to increase the risk of metabolic syndrome. This refers to a cluster of metabolic conditions, including low glucose tolerance, hypertension, and obesity. Lead study author Claire E. Kim and her team analyzed data sourced through the Health Examinees (HEXA) study, a large population study investigating the interaction of genetic and environmental factors in the context of chronic disease incidence in South Korea. Their results — which have been reported in the journal BMC Public Health — not only indicate a correlation between extremes of sleep and metabolic syndrome, but also suggest that the risks may be different depending on a person's sex. Sleep duration and metabolic syndromeKim and team analyzed the medical data of 133,608 men and women aged 40–69. The participants also self-reported how much sleep they got every day, including both night-time sleep and any daytime naps. The HEXA study included information on the participants' medical histories, use of medication, modifying lifestyle factors, and family medical history. All of the volunteers also provided samples of plasma, serum, blood cells, urine, and chromosomal DNA, among other things. Analyses of the participants' collected data — including the self-reported information on sleep hygiene — revealed that both fewer than 6 and more than 10 hours of sleep on a daily basis were linked to the presence of metabolic syndrome. Individuals were deemed to have metabolic syndrome if they presented at least three of these tell-tale symptoms: excess fat around the waist; high triglyceride levels; low levels of high-density lipoprotein (HDL), or "good," cholesterol; high fasting blood glucose; and hypertension. Just over 29 percent of the male participants had metabolic syndrome, and 24.5 percent of the women showed signs of this condition. The team noted certain differences in risk patterns. 'Potential gender difference' observedSo, women who slept little — for fewer than 6 hours per day — were likelier to have a higher waist circumference, indicative of excessive belly fat, than women who slept for 6–7 hours per day. Men who slept for under 6 hours were more likely to have not just a higher waist circumference, but also metabolic syndrome. As for oversleeping — defined as more than 10 hours of sleep each day — it was tied to raised triglyceride levels, as well as metabolic syndrome, in men. But in women, it was linked with even more negative health outcomes: not just metabolic syndrome and high triglyceride levels, but also high blood sugar, low HDL cholesterol, and higher waist circumference. Of the participants, about 13 percent of the women and 11 percent of the men slept too little, and 1.7 percent of the women and 1.5 percent of the men slept for over 10 hours every day. "This is the largest study examining a dose-response association between sleep duration and metabolic syndrome and its components separately for men and women," Kim explains.
It is not clear how sleep patterns might influence the development of metabolic syndrome, but the researchers note that sleep duration could impact the production of key hormones that regulate appetite and how much energy our bodies produce and consume. Kim and colleagues also note that, although this study's findings may be compelling, the research observed an association that may not necessarily speak of a cause and effect relationship. The authors acknowledge some limitations to their study, including the fact that the information on sleep duration was self-reported, so there were no objective measurements in this regard, as well as the fact that the analysis amalgamated night-time sleep and daytime naps. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc June 13, 2018 at 11:47AM
I Tried the Keto Diet for 2 Weeks and Lost More Weight Than I Thought
https://ift.tt/2HHAOYY I'm not usually a fan of prescribed "diets"—I live by more of the anti-diet mantra. Call me jaded, but the word "diet" has a bit of a negative connotation these days, with "fad" and "restrictive" usually preceding it. So, when I had the chance to give Dr. Axe's new Keto360 program a two-week test run, I did some serious digging on the ketogenic diet and whether it's healthy. Here's what I learned about the keto diet: You essentially swap a high-carb diet, which most Americans tend to eat, for a diet that's very high in fat (the healthy kinds), moderate in protein, and very low in carbohydrates. The idea is that you change the source from which your body gets its energy (and burns calories) from glucose (from carbohydrates) to ketones (from fat). This shift doesn't happen after one bulletproof coffee, though. It usually takes a few days of eating this way for your body to reach ketosis—where it's looking to fat as its first source of fuel. Once there, though, your body "will be burning fat all the time," says Dr. Axe. "It doesn't matter if you're working out or sleeping, or what you're doing, your body continues to burn fat in ketosis." Armed with the 411 on how the keto diet works, I felt encouraged and relieved. The concept is rooted in nutrition- and weight-loss science. And from my initial conversations with Dr. Axe, I liked knowing that ketogenic diet results are always meant to be time-bound—eating this way is not a lifestyle and that makes sense. You may have heard that the keto diet was ranked last in the U.S. News & World Report's 2018 list of the best and the worst diets. While I embarked on this journey before that news came out, I would have given the keto diet a try regardless. Part of the criteria for that ranked list was whether a diet was sustainable and easy to follow—the keto diet is neither, but it's not designed to be. "I don't recommend people follow strict ketogenic diets for their life," says Dr. Axe. "I recommend 30- to 90-day periods, and after that moving into more of a 'cycling' phase, where you can cycle in and out of keto." Dr. Axe admits that following a keto diet will be difficult for most people, since many Americans have diets high in sugar, salt, and carbs. But he says that the potential benefits—boosting brain health, supporting muscles and overall improved performance at the gym, at the office, and in life—are worth putting in the hard work. (Just Look at the Keto Diet Results Jen Widerstrom Saw After 17 Days.) All of that said, I was ready to put the keto diet to the test—and in the weeks between Thanksgiving and Christmas, no less. I relished the idea of proving that eating fat doesn't make you fat—a diet myth that I'd like to see die a faster death. The Prep PeriodAll new habits need a plan. Luckily, I had the Keto360 Blueprint (which mapped out how this was all going to go down), Dr. Axe at my disposal for ALL the questions, a Keto360-approved food list, and a husband who agreed to jump on the two-week keto bandwagon with me. (Research shows that having a buddy system will increase your rate of success in fitness, a diet, and even sticking to your New Year's resolutions.) Still, sitting down to figure out my first week of keto diet meals and snacks was daunting. (Side note: I knew that if I was going to succeed at this, I'd have to be able to buy lunch. Luckily, Dr. Axe is totally on board, saying that most café salad bars will have what I need to create a keto meal—a big spinach salad with salmon and avocado, for example.) Keto meals seemed so heavy and rich to me, and it just wasn't how I was used to eating. Plus, I consider myself a flexitarian, so the thought of eating more meat—and more often than I typically would—gave me pause. Dr. Axe assured me that even vegetarians could pull off a keto diet if they planned well enough. (Vegans can, too.) That said, he's a proponent of animal products and red meat specifically, because of the iron it provides for women (who are more susceptible to deficiency) and because it can bolster energy when carbs are lacking. (These Are the Other Things Vegetarians Need to Be Aware of Before Going Keto.) Still, I enjoy cooking and I plan my meals on the regular anyway. With a keto food list in hand and advice from Dr. Axe in my mind, I filled my grocery cart with family-size versions of what I regularly buy (apples, berries, nut butter, kale), and a lot more meat than I ever have in my cart at one time (ground lamb, chicken, REAL bacon). What was missing? Some of my usual high-carb items, like whole-grain English muffins, orange juice, butternut squash, and tortilla chips. While I was feeling pretty confident about my ability to cut back on obvious carbs, I felt less sure about doubling up on my fat. This is one aspect of the ketogenic diet that I think a lot of people misunderstand. Keto is not just a low-carb diet, it's a HIGH-fat diet, too. I can tackle coconut oil and avocado just fine. But there was one thing about the next two weeks that was looming over me: the intermittent fasting (IF) Dr. Axe built into his program. (Not all keto diets include this.) On Keto360 you can choose from three different eating windows, and I went for the longest: noon to 8 p.m., which meant I wouldn't be eating solid food until midday. I have an active fitness schedule, which needs fuel (and recovery) on a regular basis, so I was concerned I'd really miss my morning yogurt with berries and be left feeling hangry by 10 a.m. (Not to mention, some food pros feel the potential benefits of intermittent fasting might not be worth the risks.) Dr. Axe assured me that not only could I handle the IF, but that temporarily starving the body this way will allow it to heal. "When you're fasting for a period of time, you're essentially letting the systems of your body completely rest and recover." And he's right. This is exactly why sleep is the most important thing for weight loss and health, why there are such things as beauty night creams, and why rest days are crucial to meeting any fitness goal. The breaking down of food, the rapid turnover of cells, and the repairing of muscle tears all happen during rest. Plus, it's not like I couldn't feed my body anything until noon. Low-carb keto drinks such as tea, water, and coffee were all options, and Dr. Axe suggested adding protein (such as his bone broth or collagen protein powders) to my liquids to help fend off hunger. So, throughout my two weeks, I experimented with Dr. Axe's bone broth protein and collagen protein, as well as unsweetened nondairy milks such as almond and oat milk. I'll cut to the chase on this one: While expert opinion is mixed on the bioavailability of collagen powder and its potential health benefits, through trial and error, I landed on coffee with oat milk and collagen peptides as my go-to morning brew. I also took some of Dr. Axe's Keto Fire supplements in the morning. They contain exogenous ketones, which is a fancy way of saying bonus ketones my body doesn't produce on its own. With meals planned, research done, and supplements on hand, I was ready and excited for the challenge. Here's a snippet of my two-week experience—and the keto diet results that came with it: Day 1: It's 8:15 a.m. and my stomach is growling. It knows it's time for its breakfast, and I'm depriving it. I blended my protein coffee and ran out the door. My first thought is that the vanilla flavor is a nice complement to black coffee. But toward the end of the thermos, I realize that no matter how you dice it, vanilla bone broth protein coffee is not the same as a vanilla blonde roast with skim milk. Day 2: There's a bagel shop less than a block from my office. I pass it every single day and never really think anything of it. Well, not today! The smell of the freshly baked everything bagels—and was that veggie cream cheese I smelled?—was wafting out the door as I walked by extra quickly. (Though I found out later that there is a way to have bread and still stay in ketosis.) Day 3: I'm tired AF. Like the kind of tired when you're so exhausted you have to use your left arm to lift your right arm. Somehow, I pried myself out of bed to work out only to realize cardio has never been more hardio, so some chill strength training was going to have to do. (I Now Know These 8 Things About Exercising While On the Keto Diet.) Nonetheless, feelings of lethargy were to be expected, says Dr. Axe, who says days 2 and 3 were also the hardest for him the first time he tried keto. "Every body is different," he assures me. "Some people feel better by day 5, others take two weeks." Day 4: Grabbing lunch out has been successful thus far. Today was some tilapia, zucchini, and yellow squash, and a kale and tofu side salad. I tossed on half an avocado for good fatty measure. Oh, and I notice that I've lost a pound already, which is definitely just water weight--carbs hold water so limiting them is a surefire way to release some fluid in your body—but nonetheless. Weight loss wasn't my objective, but I doubt I'm alone in thinking, "I'll take it!" Day 5: As fate would have it, 3 p.m. rolls around and we get a message that there are cookies in the conference room. I have been snacking on keto-approved foods like Granny Smith apples (the tart green apple has way less sugar than, say, a red Gala), and full-fat cottage cheese with blueberries (where have you been all my life, snack?) with no real trouble with cravings. But just knowing there are cookies that I can't eat makes me feel a little cheated. (Though These Low-Carb Keto Desserts Help With That.) Day 6: When I thought back to what I ate today, I realized that between my salad and my lamb burger, I ate an entire avocado. The Keto360 plan recommends no more than half an avocado a day, and most nutritionists would probably agree. While the creamy, green fruit is filled with a lot of healthy fats, which I need in excess to stay in ketosis, at 300 calories a pop, that can quickly add up. (One gram of fat equals 9 calories, opposed to 4 calories per gram for both protein and carbs.) Photo: Instagram / @alyssa_sparacino It's true that calories are not the only thing that matters in your diet, but if you're trying to lose weight (which is a major reason many people try the keto diet), being mindful of combining all those high-fat foods is important for success. Day 7: Peak exhaustion set in back on days 3 and 4, but I rounded the corner and started to feel more like myself the last couple days. Now at the halfway mark, I feel like I've gotten this keto meal-planning thing down—even if the food isn't everything I hoped and dreamed. (More on that below). Plus I'm able to effectively train the way I'm used to. Over the weekend I hit the barre, the bike, and the (kettle)bells, and it feels great. I have my energy back and then some. And I simultaneously feel lighter (down another pound) and stronger. Day 8: I'm still struggling to find a morning beverage that I enjoy and that keeps me full, so I try flavorless collagen protein powder with my coffee plus a splash of macadamia nut milk. It still isn't the same as a French press with cream, but it's a win! On the solid-food front, I'm starting to get a little grossed out about all the meat I've eaten in the past week. It's more than I'd normally eat in three times as long. Lamb burgers, turkey lettuce-wrap tacos, chicken salads. My digestion is off (even though I take probiotics every morning), so Dr. Axe recommends his Keto Digest supplements at lunch. They contain fat-digesting enzymes to help break down the extra fat and protein that my body isn't used to consuming, and it helps. Day 9: I caved. I was running out the door for a morning workout and I had a hefty spoonful of peanut butter this morning, but I was hangry, okay?! While I silently wonder if that's enough to send me out of ketosis, there's really no guilt (food should never make you feel guilty, IMO). I need fuel for my workout—period. Day 10: I'm starting to get sick of the same foods that I know are safe bets. And the number of times I've Googled: "Is _____ keto?" is getting out of hand. I've realized that the only real gripe I have with the keto diet is that there are so many healthy, nutritious foods that you can't eat while on it. (Maybe that's why experts say you should give up restrictive diets once and for all.) Carrots? Sweet potatoes? Brussels sprouts? What vitamins and nutrients am I missing out on by leaving these foods off my plate? Day 11: The women at the salad shop accidentally put bread in my bag even though I said no bread. I threw it out on my way out the door. Today is a sad day. In other news, my energy is still kicking, I've been keeping up with my workouts, and I lost another pound. (I kind of hate weighing myself this often.) Day 12: Dr. Axe assured me from the beginning that I'd be able to stick to my usual kind of workouts, and I'm happy to report that I can keep up with my favorite boxing and cycling classes without feeling dead halfway through. Day 13: I have a love-hate relationship with this intermittent fasting thing. I think it's "working," and by that I mean I'm losing some weight. (Plus, improved body composition and definition can come with weight loss.) When I ask Dr. Axe if I should attribute my success to keto or IF, he says both. "I would say 80/20 it's more strongly in the favor of keto, but intermittent fasting does help as well," he says. The fat-burning capabilities of keto have more strength behind it when it comes to weight loss, specifically, he adds, but the intermittent fasting can be great for digestion and just feeling good. Day 14: Today's the last day on the Keto360 plan, so naturally I wear my Body by Butter tank to my morning workout. The class incorporated heavy lifting circuit training and cardio bursts, and I felt like I could go for round two when it was over. In the end, I'm pleased with my keto diet results both internally and externally. I lost 4 pounds in two weeks, gained some energy and efficiency with my training, and more often than not felt that I could see better muscle tone instead of feeling bloated or weighed down. While the ketogenic diet may not be my go-to on a regular basis, Dr. Axe's final feedback was encouraging: He says because I've now had a successful keto trial run, if I wanted to cycle through some keto weeks (or even a month, next time), I'd be able to easily, potentially reaching ketosis even more quickly. While going full-force back on the carbs could derail me or anyone else who wants to keto-cycle, Dr. Axe says the odds are in my favor. “Ninety percent of the time if someone's done it once, they will get into ketosis quicker and easier the next time,” he says. In fact, he says my already somewhat balanced diet is part of why I didn't experience the keto flu. (Some people report feeling sick to their stomach, irritable, and dizzy, among other flu-like symptoms, for the first few days or even weeks of keto.) People who transition from a very high-carb and high-protein diet to a high-fat diet are more susceptible to these rare but extreme symptoms, he says. This is why he says he built a Feast Phase—when you're adding fats into your diet without really restricting your carbs—into his Keto360 plan as a way to ease your body into ketosis. "If someone is a fairly good eater, and they already do have a moderate amount of fat in their diet—not high fat but moderate—typically they'll transition pretty well," he says. Many people may look at my side-by-side before and after pics and think, "She was fit before and she looks the same now." (Isn't it strange how differently other people see you versus how you see yourself?) But eating and exercise should always be about more than the aesthetics. How do your diet and fitness habits make you feel? Food is fuel (and recovery) for the activities you like to do most. If eating well means you gain some perspective, then ending up with a better butt is just icing on the cake. BTW, I can have cake now. This article originally appeared on Shape.com. Weight Loss via Weight Loss - Health.com https://ift.tt/2zvXHy6 June 12, 2018 at 11:06AM
6 Tips to Jump-Start Your Weight Loss
https://ift.tt/2LENGRY If you've ever tried to lose weight you know it's rarely easy. It takes time, commitment, and learning—new habits have to be formed and bad habits broken. But with the right advice, you can jump-start your weight loss journey. And who better to get that advice from than people who've been winning the weight loss battle? We asked members of the Cooking Light Diet what tips they could offer to people wanting to jumpstart their weight loss, and their responses were both enlightening and super helpful. Here's what they had to say. BE GOOD TO YOURSELF. DEVELOP A MANTRA.
KEEP A FOOD DIARY. BE SELF-AWARE. "That was key: Being honest with yourself and realizing which foods are without brakes. Then don't buy it." Mathias says that no matter how much time goes by or how well she does, she knows she can't buy "Cheetos, potato chips, Mayfield Moose Tracks ice cream, peanut butter cookies, etc."...so she doesn't. You know yourself better than anyone, so know which foods are nonstarters on your healthier lifestyle journey. HAVE A SUPPORT GROUP IN PLACE. SLOW AND STEADY WINS THE GOALS. To learn more about the Cooking Light Diet, you can email feedback@cookinglightdiet.com, or subscribe today at CookingLightDiet.com. *Members following the Cooking Light Diet, on average, lose 1/2 lb. per week. Weight Loss via Weight Loss - Health.com https://ift.tt/2zvXHy6 June 11, 2018 at 12:32PM
What happens if you fast for a day?
https://ift.tt/2HzQVrG Fasting is a longstanding part of many religious traditions, including the Jewish and Muslim observances of Yom Kippur and Ramadan. A form of fasting known as intermittent fasting has also gained popularity as a weight-loss tool. Many studies have examined the benefits and risks of giving up food for a day, including how it affects weight loss. In this article, we look at what happens to the body during fasting, as well as what a person can do to make fasting safer. What happens during fasting?
Studies suggest fasting may help with weight loss.
Whether a person is fasting or not, the body still needs energy. Its primary energy source is a sugar called glucose, which usually comes from carbohydrates, including grains, dairy products, fruits, certain vegetables, beans, and even sweets. The liver and muscles store the glucose and release it into the bloodstream whenever the body needs it. However, during fasting, this process changes. After about 8 hours of fasting, the liver will use the last of its glucose reserves. At this point, the body enters into a state called gluconeogenesis, marking the body's transition into fasting mode. Studies have shown that gluconeogenesis increases the number of calories the body burns. With no carbohydrates coming in, the body creates its own glucose using mainly fat. Eventually, the body runs out of these energy sources as well. Fasting mode then becomes the more serious starvation mode. At this point, a person's metabolism slows down, and their body begins burning muscle tissue for energy. Although it is a well-known term in dieting culture, true starvation mode only occurs after several consecutive days or even weeks without food. So, for those breaking their fast after 24 hours, it is generally safe to go without eating for a day unless other health conditions are present. Can fasting promote weight loss?It does appear that fasting can help with weight loss. However, studies make it clear that this is not the case for everyone. Popular diet plans include 12-hour or 16-hour fasting periods, as well as the 24-hour fast. Some diets require people to drink only water during the fast, while others allowed any zero-calorie beverage. Fasting is not necessarily better than any other weight-loss method, including reducing daily calorie intake by a small amount. In a recent study, people with obesity who fasted intermittently for 12 months lost slightly more weight than those who dieted in a more traditional way, but the results were not statistically significant. The limits of fasting appear to have less to do with its physical effects than how it fits into a given lifestyle. For example, the same study found that people who fasted were more likely to give up on weight-loss efforts than those who dieted in a more traditional way, such as counting calories. The researchers concluded that fasting might be harder to maintain over time. Another possible concern is post-fast binging. Some fasting experts agree that it is easy to derail weight-loss successes by overeating after the fasting period. Fasting days can also offer a false sense of security, leading people to disregard positive eating habits on non-fasting days. Other effects of fastingAs well as aiding weight loss, not eating for a day can have other health benefits. Research suggests that occasional 24-hour fasting can improve cardiovascular health. Some evidence from research on animals shows that fasting can help fight certain kinds of cancer or even help preserve memory. Water intake
Drinking plenty of water may help to curb hunger pangs.
Drinking enough water is essential for maintaining everyday health, whether a person is eating or not. Many health authorities recommend drinking eight 8-ounce glasses (about 2 liters) of water every day. Unless a religious observance forbids it, a person can take advantage of the fast by drinking plenty of water to help curb hunger pangs. When fasting for 24 hours, some people consume other beverages such as tea, black coffee, or zero-calorie sweetened drinks. RisksAlthough it is generally safe, going a day without eating can be risky for some people, including:
What is the safest way to break a fast?According to Chelsey Amer, a registered dietitian nutritionist, there are several ways a person can break their fast safely:
SummaryGoing a day without eating is generally safe and can be beneficial in several ways, including as a weight-loss tool. Fasting does not help weight loss any more than other conventional approaches and can be harder to stick with over the long term. If a person is fasting for health reasons, it is essential that they do it safely and for no longer than is necessary. Long-term fasting starves the body of essential nutrients and can cause many complications. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc June 8, 2018 at 08:16AM
Does CoolSculpting work?
https://ift.tt/2sPRKHj Similarly to liposuction, plastic surgeons and other therapists use CoolSculpting to target areas of the body where it is more difficult to remove fat by diet and exercise. CoolSculpting is noninvasive, meaning it does not involve surgery, cuts, or anesthetic, so it carries less risk than liposuction. The procedure is mostly safe, but people should be aware of some potential side effects. In this article, we take an in-depth look at CoolSculpting, including how it works, its effectiveness, cost, plus side effects and risks of the procedure. What is CoolSculpting?
CoolSculpting is a branded form of cryolipolysis.
CoolSculpting is a branded, FDA-approved form of fat reduction called cryolipolysis. CoolSculpting and other forms of cryolipolysis use freezing temperatures to break down fat cells. Cold does not damage other cells in the way it does fat cells, and so there should be no damage to the skin or underlying tissue. During the procedure, the practitioner vacuums the skin above the area of fatty tissue into an applicator that cools the fat cells. The cold temperatures numb the area, and some people report feeling a cooling sensation. Most CoolSculpting procedures take around an hour. There is no recovery time because there is no damage to the skin or tissue. Some people report soreness at the site of CoolSculpting, similar to that they might have after an intense workout or minor muscle injury. After the procedure, it may take around 4–6 months for the fat cells to leave the body. In that time, the area of fat will decrease by an average of 20 percent. Does CoolSculpting work?CoolSculpting and other forms of cryolipolysis have a high success rate. They are effective for removing areas of fat from the body, and have fewer side effects than other procedures, such as liposuction. Though this procedure can remove areas of fat, it is not a miracle cure, and people should not expect to see a complete removal of fat. The procedure will not work for everybody, and some people may experience worse side effects than others. Lifestyle and other factors may also play a role. A person who continues to eat an unhealthful diet and remains sedentary while undergoing CoolSculpting can expect less fat reduction. Likewise, CoolSculpting cannot tighten loose skin. If the skin has stretched around fatty buildups, a person may have excess skin after the procedure to remove the fat. What does the research say?
Researchers have found CoolSculpting to be relatively effective.
Research generally points towards CoolSculpting being a relatively safe and effective treatment for removing some areas of fat. A 2015 review published in Plastic and Reconstructive Surgery analyzed 19 previous studies of cryolipolysis. Researchers found that when the studies had measured fat reduction with a caliper, which is a tool similar to a ruler, people lost an average of 14.67 to 28.5 percent of the fat in areas treated by cryolipolysis. When the studies measured the fat reduction with ultrasound, people lost 10.3 percent to 25.5 percent. The authors found no major health risk factors associated with the procedure. There was no reduction in liver function or lipid levels, meaning that CoolSculpting is purely a cosmetic procedure. Moreover, freezing away fat without making other lifestyle changes may not improve a person's overall health. A separate 2015 review published in the Aesthetic Surgery Journal that looked at 16 studies, reported that people had an average fat reduction of 19.55 percent. The study's authors emphasize the need for longer-term data on the procedure. Most of the studies included in their analysis were small and did not compare the results of CoolSculpting against results people would get from other cosmetic procedures or lifestyle changes. Massaging the area immediately after treatment may improve fat reduction, though more research is needed. A 2014 study found an increase in fat reduction following massage 2 months after treatment. After 4 months, however, the difference was no longer statistically significant. Side effects and complications of CoolSculptingCryolipolysis is a noninvasive procedure, so it does not require cuts, anesthesia, or medications that could cause an allergic reaction. This means that the rate of complications and side effects is lower than with more invasive procedures, such as liposuction. The Aesthetic Surgery Journal analysis found that, of 1,445 people, only 12 people—which is less than 1 percent—reported complications. The most common complication was having less sensation than beforehand in the treated area. Other complications may include:
A 2015 review found no serious complications, such as bleeding, skin pigment changes, or scarring. A 2014 article describes an isolated case of a condition called paradoxical adipose hyperplasia following cryolipolysis. According to the article, this complication is rare, affecting just 0.005 percent of people. People with this unusual side effect experience an increase in fat cells that can cause the treated area to bulge. It is more common in men and people of Latino or Hispanic descent than in other races. How long does CoolSculpting last?CoolSculpting destroys fat cells, and those particular cells will not return. However, science knows little about the long-term effects or effectiveness of CoolSculpting. Most studies have followed subjects for only a few months after treatment. Destroying existing fat cells will not prevent new fat cells from appearing. Hence, why a healthy lifestyle is vital to preserve the results of CoolSculpting. A person who does not exercise or who eats an unhealthy diet may soon see the fat return. How much does CoolSculpting cost?
CoolSculpting may cost anywhere between $700 to $1,500 or more.
Because CoolSculpting is a cosmetic procedure that does not treat an underlying health condition, insurance does not typically cover the costs. Prices vary depending on geographic location, the skill of the treatment provider, and the size of the applicator used. It is sensible also to consider the number of treatments necessary. Areas with more fat may require more treatments. Procedures using smaller-sized applicators, such as those used under the chin, can cost around $700 to $900. Procedures using larger applicators may cost $1,200 to $1,500 or more per session. Alternatives to CoolSculptingFor people who want more rapid results in a single treatment, liposuction may be a better option. Because liposuction is more invasive, it also carries a much higher risk of complications than cryolipolysis. A 2015 review reports that the rate of minor complications with liposuction is 21.7 percent. Significant complications occur at a rate of 0.38 percent. Other types of nonsurgical fat reduction include:
OutlookCoolSculpting is a cosmetic procedure, so it will not address the underlying cause of unwanted fat. A person who has a metabolic condition, diabetes, or an unhealthy lifestyle may quickly regain fat lost through this procedure. People considering CoolSculpting should know that, while stubborn areas of fat are common, they can also be a sign of another health condition. It essential to talk to a doctor before choosing to have any fat-removal procedures. CoolSculpting is just one option for removing fat. A person should discuss options for fat removal with a doctor, as well as the benefits and risks of these procedures, which may vary between individuals. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc June 8, 2018 at 08:16AM |
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