Why Low-Fat Foods Must Now Be Avoided

 Health experts have for long recommended 'low-fat' diets to counter the obesity epidemic. Some have now done a U-turn, telling us to eat more fat. Why?

For over half a century, obesity and heart disease rates have been increasing. During that time people moved away from eating natural saturated fats to eating artificial unsaturated fats, all because of recommendations made by health experts.

Now the experts admit that back then they were ignorant of the different kinds of dietary fats. Some fats are beneficial while others are detrimental to health. Until now experts have said that unsaturated fats should be consumed in preference to saturated fats.

"Eat margarine instead of butter" they said, and "cook with vegetable oils instead of lard". Unfortunately, those recommendations did not prevent obesity and heart disease rate growing.

Once the public accepts the guidance of health experts, it becomes almost impossible to say that the experts were actually wrong.

However, a report published by the British National Obesity Forum and Public Health Collaboration on Obesity entitled 'Eat Fat, Cut The Carbs and Avoid Snacking To Reverse Obesity and Type 2 Diabetes' is different.

Based on results of 43 studies, experts now say that the policy of encouraging low-fat diets has been bad for public health.

They now want a radical change in official dietary guidelines because low-fat diets are based on flawed science that has resulted in carbohydrate overconsumption.

The report states that good fats do not make people fat. 

Rather, it is snacking between meals that increases weight gain. The low-fat, low-cholesterol messages have had serious health consequences, with obesity rates now at their highest ever, with no sign of declining.

Here is a summary of the report's findings:

• You don't get fat by eating healthy fats
• High-fat, low 'net' carbohydrate diets are better than low-fat, high net carbohydrate diets for weight loss
• Stop counting calories. Nutrients are crucial for health, which is harmed when you don't eat properly. Calories have differing metabolic effects, depending on their source
• Increasing exercise does not prevent obesity. Obesity is a metabolic dysfunction leading to abnormal energy divisions
• Saturated fats such as natural fats from grass-fed cows do not cause heart disease

Ancel Keys' original proposal in 1953 linking saturated fat to heart disease has suppressed the truth for too long. The replacement of saturated fats with vegetable oils has actually increased mortality, not reduced it.

Although vegetable oils have been shown to lower total cholesterol levels by a sixth over a 12 month period, they have never been shown to improve health and longevity. In fact, lowered cholesterol levels have been shown to increase mortality.

The latest recommendations are to avoid foods labeled 'low-fat' or 'low-cholesterol'.

No evidence exists proving that avoiding saturated fats or cholesterol in the diet reduces the chances of dying from heart disease.

The report blames the enormous food industry for influencing public health bodies to issue misleading dietary guidelines.

All for commercial gain...

George Blays writes a weekly newsletter on ways to lose weight and other health issues. You can subscribe to it for free here [http://www.fatloss100.com].

George also writes a blog on health, fat loss, food, and dieting. Visit it here at George Blay's Blog [http://www.fatloss100.com/blog]

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Sleep Deprivation and Weight Gain

 

Sleep needs vary across ages and are especially impacted by lifestyle and health. Researchers cannot pinpoint an exact amount of sleep need by people at different ages. However, sleep requirements vary from person to person even in the same age group.

There is a big difference between the amount of sleep one can get by on and the amount one needs to function optimally. For instance, if one is able to operate on six or seven hours of sleep doesn't mean one wouldn't feel a lot better and get more done if one spends an extra hour or two in bed.

The new recommendations of the daily sleep requirements for adults by the National Sleep Foundation include:

• Younger adults (18-25) - Sleep range is 7-9 hours
• Adults (26-64) - Sleep range is 7-9 hours
• Older adults (65+) - Sleep range is 7-8 hours

New born babies, infants, toddlers, children and teenagers have more daily requirements of sleep, which vary depending on their age.

Sleep deprivation occurs when an individual gets less sleep than they need to be attentive and alert. People vary in how little sleep is needed to be considered sleep-deprived. Some people such as older adults seem to be more resistant to the effects of sleep deprivation, while others, especially children and young adults, are more vulnerable.

Science has linked sleep deprivation with all kinds of health problems, from weight gain to a weakened immune system. Observational studies also suggest a link between sleep deprivation and obesity. Similar patterns have also been found in children and adolescents.

The following mechanisms have been found to underlie the link between sleep deprivation and weight gain -

Increase in ghrelin level -

In a research published in the Journal of Sleep Research in Sep. 2008, it has been found that a single night of sleep deprivation increases ghrelin levels and feelings of hunger in normal weight healthy men, whereas morning serum leptin concentrations remain unaffected. Thus, the results provide further evidence for a disturbing influence of sleep loss on endocrine regulation of energy homeostasis, which in the long run may result in weight gain and obesity.

Ghrelin is a hormone produced in the gut and is often termed the hunger hormone. It sends a signal to the brain to feel hungry. Therefore, it plays a key role in regulating calorie intake and body fat levels.

Interference in carbohydrate metabolism -

Sleep deprivation interferes with the body's ability to metabolize carbohydrates and causes high blood levels of glucose, which leads to higher insulin levels and greater body-fat storage. In one experiment, scientists disrupted participants sleep just enough to keep them from entering deep sleep but not enough to fully wake them. After these nights of deep-sleep deprivation, the subjects' insulin sensitivity and glucose tolerance went down by 25 percent.

Reduction in growth hormone -

Sleep deprivation reduces levels of growth hormone - a protein that helps regulate the body's proportions of fat and muscle. Experts estimate that as much as 75 percent of human growth hormone is released during sleep. Deep sleep is the most restorative all stages of sleep. During this stage of sleep, growth hormone is released and works to restore and rebuild our body and muscles from the stresses of the day.

Increase in cravings for high-calorie junk food -

Sleep deprivation even for one night creates pronounced changes in the way our brain responds to high-calorie junk foods. On days, when people don't have proper sleep, fattening foods like potato chips and sweets stimulates stronger responses in a part of the brain that helps govern the motivation to eat. But at the same time, they experience a sharp reduction in activity in the frontal cortex, a higher-level part of the brain, where consequences are weighed and rational decisions are made.

Increase in cortisol -

Researchers have found that sleep deprivation increases the level of cortisol hormone and other markers of inflammation.

Decrease in resting metabolic rate -

There is evidence indicating that sleep deprivation may lower the resting metabolic rate of the body. It is the number of calories our body burns when we're completely at rest. It's affected by age, weight, height, sex and muscle mass. This needs further validation but one contributing factor seems to be that poor sleep may cause muscle loss.

The bottom line -

Besides, eating right and exercising regularly, getting quality sleep is an important part of weight maintenance. Therefore, establishing healthy sleep habits can help our body maintain a healthy weight.

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The 5 STEPS To Lose Weight & BURN BODY FAT! | Sal Di Stefano & Max Luagvere

Below is an important video on actionable steps to drop BODY FAT.  

It's a touch on the long side but it really is LOADED with great information and it's a fun listen. 

Jump to minute 37 and listen for about 5 minutes there if you're crushed for time, they share some great info and also some mindset tips.

Use This Diet To ACTUALLY Start Losing Weight! | Dr. Gabrielle Lyon

In this episode of The Model Health Show you'll hear from one of the leaders in health and wellness, Dr Gabrielle Lyon.

Shawn Stevenson, a leader in health himself, has a way of interviewing people that makes even the toughest science easier to understand for regular people.

In this episode they cover a lot but some of my favorite points are:

- How body weight and brain function are connected

- How the thermic effect of food works

- Guidelines for how much protein you should be eating

And much, much more. Enjoy!

If you prefer to listen to the podcast while on the go, click HERE for that link. 

Simple Life Style Changes That Help You Lose Weight

 

There are a number of reasons many people in our society are over weight. Much of this has to do with life style. Your life style will affect your health and often your weight. So if your life style is adversely affecting you health and weight, you probably want to make some changes.

Some changes that you could make are actually very simple, but will take some will power. These changes include proper exercise and a balanced diet. Exercise is very important and could just mean going out side and taking your dog for a walk. Having a balanced diet could mean including more vegetables and fruits in your diet and reducing your sugar intake.

Exercise means including more physical activities in you daily routine. Many people think of their diet when trying to lose weight. This is appropriate but physical activity is an essential component in weight lose and improving your health. Exercise will help you to burn calories, the calories you take in from the food you eat. Take a walk in the morning before work. Include your dog in this activity as your fury friend also needs the activity. You could also develop a routine consisting of moves that will burn serious calories. These moves could include sit-ups, push-ups, leg lifts and running on the spot. Of course these must be done correctly and at least three or four times a week. This could be done after work, before dinner and would be a great way to freshen up after a long day at work. Another thing to consider is walking or cycling to work, during the warmer months. Walking or cycling to work will also save money when it comes to the cost of running your car. This will also make make getting to work less frustrating. Also consider stretching before work, especially if your job is considered to be physical. Even if you sit at a desk all day long consider stretching before work and during breaks,

Exercise is important, but you will still need a balanced diet which involves consuming food with proper nutrients. This could mean reducing the amount of fast food in your diet and increasing the amount of fruits and vegetables you include in your diet. Include items such as carrots, cauliflower, broccoli, apples, oranges, peaches, bananas, strawberries and blueberries with your daily lunch break. Items high in fiber should be included with breakfast and lunch. Use high fiber bread for your morning toast and your lunch-time sandwich. You could add kidney beans and green beans into your soup. Reduce the amount of red meat you eat and replace it with seafood such as sole or salmon,

The are a number of changes you can make in your daily routine to lose weight. This means coming up with a plan and implementing it. So pick a day to start and go for it. With this in mind there are many excellent resources on the internet that can help you with a weight loss program. But remember you need to stick to the plan.

Best Regards

Simply put, changing your diet will be a key to achieving your weight loss goals. Many diets have been developed over the years that intend to help you lose weight and live a healthier life style. You will have to consider which one that best suits you. click here to learn more about these diets.

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8 Possible Causes Why You Are Not Losing Weight

 Nothing is more frustrating and disheartening when hard work doesn't pay off, particularly when it comes to exercise and eating well. It's frustrating when you're following all the steps to lose weight: staying focused, and persistent, however, after all your effort - you've got very little to show for it.

The science of Ayurveda has a new and different approach to exercise and weight loss, one you have probably not heard of, and the results are amazing. Ayurveda concepts on food and exercise are different from the typical North American diet and exercise model.

Here's a testimony from one of my clients:

I went to see Erica for some health issues and I wanted to lose some weight. Erica assessed me and put together a health and weight loss plan specifically designed for me! It included an Ayurveda food and lifestyle plan and some specific Ayurveda treatments.I have lost 18 pounds, my sleep has improved, I have less joint pain and no more vertigo. The plan was easy to follow and I never felt deprived. I feel great.

One of the first things that is noticeably different is that the Ayurveda food or diet plan is based on the elemental qualities in you and the food that you are consuming. The qualities of earth, water, fire, air and space must be consumed in an appropriate fashion for you. Food and it qualities will be determined by an Ayurveda assessment. The other noticeable difference is that we all need to live in relationship with our food and lifestyle. There is an interconnectedness between you, your food, your habits and the natural world. And to lose weight you must take this into consideration.

Nearly everywhere we look in nature, there are creatures engaging in some sort of consistent daily routine. The natural world at large is deeply influenced by the rhythms of nature - the rising and setting of the sun, the cycles of the seasons, and the underlying impulses directing the broader community of life. While there is often some degree of seasonal variation, many plants and animals embrace a predictable daily rhythm and, as a rule, live by it. As humans, we have largely gotten away from this habit. But at the most fundamental level, our physiology is very much adapted to - and supported by - some sense of regularity. Food is no exception to this regularity.

Here are a few simple reasons why you're not losing weight and how Ayurveda can help:

You are not eating the right foods. Eat foods that elemental match your needs. 
You are not eating enough. This concept is simple: eat more of the right food. You are likely thinking, 'Eat more to lose weight'? Surely that may not be right'. It might appear counterintuitive, however if you are really not eating enough of the right food, most likely you can't lose weight. 

It is more important when you eat than what you eat. In North America, people eat 5-6 small meals a day while with an Ayurveda diet, you eat three meals a day at the same time every day. Eating your largest meal at noon. This principal is aligning your eating patterns with nature. The sun is at its highest point at noon, which is a sign for the body. In America, we eat our largest meals at dinner. Many times only a few hours before sleeping. 

You're eating too much of the wrong foods. Sometimes eating less is important. If digestion is poor or you are in the habit of eating when you are not really hungry you will need to eat less. In Ayurveda different amounts of foods are needed at different times depending on your health. If you are over consuming the wrong food, weight loss will be harder. 

You're stressed. Is stress playing a bigger part in your daily life than you would like? For many of us the response to this question is a resounding YES! Stress is a reasonably universal aspect of the modern day human experience, and even though some stress is acceptable, even productive, we now understand that a lot of stress will be quite harmful, and might compromise our health physically, mentally, and emotionally. Ayurveda delivers a beautiful perspective on stress management, especially at meal time. Do not engage in stressful environments when you eat. Eat in a calm and beautiful environment. If at work, do not eat at your desk or in the car. Go outside and sit in the park! Also use meditation and breathing exercises to decrease stress. 

You're exercising too much. We can actually end up doing more damage than good. If we have not fuelled our bodies correctly, exercise can be quite stressful, causing excess cortisol (the stress hormone) production, which often causes weight gain. 

You're not sleeping enough. You guessed it: lack of sleep or not getting to see at the correct time doesn't just have an effect on our mood and concentration. If you're not sleeping enough or going to bed too late, that can actually have an effect on your ability to maintain a healthy weight. On top of that, when you're tired, your body actually releases more of the hormones that make you feel hungry. This means, again, that you think you need food when your body doesn't really need it. 

You love drinking cold water. Drink only ½ cup of warm water with your meals. Never consume cold water.

So, what are the solutions?

In Ayurveda, digestion is the root of all disease and conditions. When you are eating the wrong food at the wrong time or you do not follow any of these examples you will be causing food to be improperly digested. When food is improperly digested... "AMA" is created. Ama is the precursor to most disease.

Make sure that you're eating enough. Rather than counting calories and concentrating on that, focus on fuelling yourself with plenty of fresh produce, whole grains, lean protein, and drinking plenty of water so that you're not accidentally eating when you're actually just dehydrated. Get plenty of sleep too.

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Basics of Fat Loss | Simple Science that You can Use

 Follow this simple advice from Thomas to see some fantastic result! 

Developing a Healthy Mindset to Weight Loss

 Get rid of the "If only" mindset 

Being the person you want to be is not a license to being happy. Unless you are happy with where you are at then you will not be happy once you acquire the thing which you thought you needed in order to be happy. 
What I am saying is that joy does not come from external circumstances but rather from within. 
Here is a list of stuff which people think you make them happy: 
"If only I... 
"Won the lottery." 
"Got married." 
"Owned a new car." 
"Lived in a better house." 
"Went for an overseas holiday." 
"Owned the latest model smart phone." 
"Lost a lot of weight." 
Do you know what drives these wants? 
Covetousness. 
Other people always seem to have what we want. 
This leads some people to be resentful to those who they think have it all together. 
The use of social media has enabled the sin of covetousness to flourish as so many young people display the best of their lives online. 
Others see all this stuff on Facebook and others have got the perfect life. 
One can understand someone who feels that their life is not going the way they would like it to be but having a go at those who have what they desire is not going to improve your lot in life. On the contrary jealousy and covetousness are negative attitudes which repel the very thing you desire and that includes achieving your ideal weight goal.
My point is this. Be the best YOU can be within your capabilities and not focus on others. 
"Your attitude belongs to you and you alone; nobody can make you have a bad attitude if you don't want one."-Joyce Meyer 
Losing weight is a multi billion dollar per year industry so it is fairly safe to say that there is a lot of people who are prepared to pay a lot of money for products and services which will assist them to lose weight. Being content with who you are will go a long way to helping you become the person you desire to be. 
That is not intended to be a contradiction or patronising, but rather to encourage you to be the kind of person which others enjoy being around. 
Your happiness is something which cannot be obtained through your circumstances. You may feel good about yourself for a short time but it is not long lasting. It is important therefore to deal with each situation which arises with the right mindset.

Robert Stewart has a blog with other articles of a weight loss/self help nature. It is http://www.loseweightnz.weebly.com

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Meals & Timings: All You Need to Know About It

Healthy meal or diet is something very important that everyone needs to be followed which helps you in lose weight & lead towards a healthy and nutritious life. Many people know what to eat, but they do not have an idea on when to eat it. It usually creates very big problem, as people need to have a fair idea of when to eat.

Your body needs a lot of discipline in terms of eating food regularly and at the proper times, which is why it's essential to eat the right food at the right time. In the morning, the ideal time to eat food should be within 30 minutes of waking up, Have your breakfast between 7- 8 am and make sure your breakfast contains plenty of protein. The ideal time to have lunch is between 12:30pm and 1pm, and try to keep a gap of 4 hours between breakfast and lunch. For dinner, there is no ideal time but it should be eaten before 10pm but keeping a good gap between your dinner and sleep time will not interfere with your sleep.

You will get a whole lot of healthy diet meal plans or diet plans which would help to reduce weight on the internet. The best diet plan for weight loss will not only help you get fit but also does not leave you hungry or unsatisfied. This is one of the best diet plans for weight loss

• What you need to do is that you have to cut back on foods which have a high level of sugar and starches in them. These reduce your appetite, lower your insulin levels and will make you lose weight, without much hunger.
• Another thing that you need to do is to have meals which have a rich protein source, a fat source, and also have low carb vegetables in them so as to give a proper balance to your meal. Protein food involves egg, fish, and meat. Low carb vegetables that you can have are tomatoes, spinach, Broccoli, cabbage etc. Fat sources are butter, Olive oil, Coconut oil, Avocado oil etc.
• Exercise is also something that you need to do as it will not only help you in reducing weight but will also help you keep fit throughout the year. Resistance training like weight lifting can be done but if you are not up for it, it's okay as cardio workouts also work with this diet.

There are a lot of diet plans which help you with weight loss but this is one of the best diet plans for weight loss and is also one of the fastest ways to lose weight. Although losing weight fast is something that everyone wants but weight loss often take times and hence even if it is taking a lot of time, don't give up on it, results will come. All these diet plans need to be carried out at the right time and in the right way to get the best out of them.

If you are not looking to follow a diet and are only looking for tips, we've got you covered as well. Here are some weight loss tips

• Don't forget to drink water before meals
• Involve eating eggs for breakfast
• Cut back on added sugar
• Eat carbs which are less refined
• Keep healthy food around you in case you feel hungry.
• Eat more vegetables and fruits
• Get good sleep
• Do aerobic exercises
• Eat more fiber

These are some weight loss tips which you can use and it is very important that you either follow a diet or use these tips if you want to lead a healthy lifestyle. A healthy lifestyle is necessary as it helps you in leading a longer life and a life without any medical issues. Good timing of meals and planning your diet ahead of time, can guarantee long term health and fitness.

If you wish to slim down and shape up easily in just two weeks, register for a FREE weight loss consultation here. https://www.prettislim.com/

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4 Steps To Understanding Fat Loss

 

Is Fasting Healthy? The Pros and Cons

 In this article I'm going to talk about fasting, if it's healthy and the pros and cons to it.

Fasting has been around for centuries. For example Moses fasted for 40 days when he received the commandments in the Holy Bible. There is fasting in the Muslim religion with Ramadan and Gandhi has fasted in protest.

Now there is a thing called the 5:2 diet. Eat a normal diet for 5 days and 2 days eat 25% of what you would normally eat.

Is it healthy going without food? First let's talk about the negatives. The first thing that comes to my mind is OK eating healthy is hard enough as it is and most people can't even do that. Going without food or 25% of what you normally eat is even more difficult. It's almost like those crazy new years resolutions that nobody follows through with.

The next negative is that it's unpleasant. You know you are going to feel a little miserable for the days you don't eat.

The good news is there are many health benefits to going without food for a few days. Researchers say fasting "flips a regenerative switch" which creates brand new white blood cells, essentially regenerating the entire immune system. This can be done in 3 days.

According to USC News two studies showed a short-term fast starves cancer cells and helps chemo therapies better target the cancer.

Researchers at the Inter-mountain Medical Center Heart Institute found that men, who had fasted for 24 hours, had a 2000% increase in human growth hormone, which regrows cells. They also had significantly reduced their triglycerides, boosted their HDL cholesterol and stabilized their blood sugar.

Next children who suffer from epileptic seizures have fewer of them when placed on caloric restriction or fasts. You might think that when you go without food you can't think as clearly.

One study in the National Library of Medicine looked at females that were deprived of food for 24 hours and tested how sharp their mind was.

None of the tasks - including sustained attention, attentional focus, simple reaction time or immediate memory were found to be impaired.

However, performance on a low processing load tapping task was significantly poorer when the subjects were deprived of food for 24 hours prior to testing. I'm not sure what that means.

Plus memory is improved when someone is deprived of food. The United States National Library of Medicine tested 50 people before and after they had a 30% reduction in calories. They found a significant increase in verbal memory scores after caloric restriction.

Also restricting the amount of calories you consume can enable someone to live longer. Japan has more people living past 100 than anywhere else and many practice the art of eating until 80% full. Restricting the calories of rats, yeast, flies fish, monkeys and worms have shown them to live longer.

Click on the link below for a free video guide to dietary supplements and alternative medicine!

[http://utahtexans.com/]

Click on the link below for a video on fasting.

https://www.youtube.com/watch?v=MJ2rRLBFGQE

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