Nutrition

Research: Reducing carbohydrates can help you maintain weight

Is eating fewer carbohydrates the solution in your quest to lose weight?

A low-carbohydrate or low-carb diet is a dietary plan that restricts carbohydrates.  Carbohydrates are found in food such as bread, cereals, grains, pasta, potatoes, and rice.  A low carbo is higher in protein and fat.  There are several different types of low-carb diets.  Some replace the carbohydrates with fat and others primarily replace it with protein.   

 

Research: Walnut supplementation assists weight loss.

Walnuts may help you lose weight and make better food choices.  

Gaining weight is complicated, but it is not less complicated than losing it.  Weight gain is a consequence of total energy intake.  It is an imbalance between what we eat and burn during our lives.  If we burn more, we lose weight, and if we burn too little, we gain weight.  It is simple in concept yet complex in reality.  At the population level, consuming foods, such as nuts, would appear to be inversely associated with increasing weight because they are very dense in calories.  The reasons for the difference are unclear, but they could be examined in the context of dietary advice for weight loss.

 

Recipe: Pineapple Flax Smoothie

Pineapple Flax Smoothie

This recipe combines healthy fats from chia seeds and flax meal.  Flax meal is high in fiber and 73% of the fat is polyunsaturated.  Chia seeds are equally impressive a decent source of protein and fiber.   I have added a base of Fairlife milk and kefir.  The fruit is simply 140 grams of unsweetened frozen pineapple.  This simple smoothie has enough fiber and protein to keep you full all morning long.  

 

List: 5 High protein breakfasts.

Easy high protein breakfasts for those on the go.  

We all struggle to get out the door on time and still have a healthy filling breakfast.  It is essential that we start our day off right?  Adding high-protein foods to your morning meals can help you start your day right and staff full all morning long.  Research has shown that getting plenty of protein in the morning helps you stay full and satisfied longer. It may even help you eat less throughout the day.  I usually prep my meals for the whole week over the weekend.   

 

List: Ten Weight Loss Tips That Work

Ten Weight Loss Tips That Work

Below is a list of ten weight loss tips that work.  I have made a list of weight loss tips that I have made on this site.  Some think will apply to use and others will not.  I recommend that you pick one or two and slowly add them to your daily plan.  Do not overdo change or it will overwhelm you.  

 

Research: What makes a difference in weight loss?

Self-monitoring is can make a difference in weight loss success

Weight-loss should focus on building behaviors that will not only result in weight loss but also lead to life-long change that will prevent weight regain.  In the past, changes such as calorie counting, carb counting, physical activity, and daily self-weighing have been suggested.   These self-monitoring techniques should result in weight loss and prevent regain but the research on the effectiveness of the self-monitoring techniques is very limited.

 

Recipe: Blueberry Flax Smoothie

Blueberry Flax Smoothie

This recipe combines healthy fats from chia seeds and flax meal.  Flax meal is high in fiber and 73% of the fat is polyunsaturated.  Chia seeds are equally impressive a decent source of protein and fiber.   I have added a base of Fairlife milk and kefir.  The fruit is simply 140 grams of unsweetened frozen cherries.  This simple smoothie has enough fiber and protein to keep you full all morning long.  

 


Why cutting fats is not the answer for weight loss?

An explanation of dietary fat and weight loss

Whether you are trying to lose weight, lower your blood cholesterol levels, or simply eat healthier, you may want to limit total fat intake, but you need to understand that fats are a vitally important part of your diet.  In fact, many of the processes of our body require them to function.  Not all fats are created equal, and some types are healthier than others. Choosing to eat healthier fats from lean meats or vegetable sources is the right choice.  In fact, most animal fats may increase your risk of heart attack, stroke, and other major health problems.  

 

Research: Does protein quality reduce energy intake during a weight loss diet plan?

Protein quality can affect your energy intake.  

Today, many nutritional experts are recommending a return to eating foods that are less processed.  Processed food reduces the nutritional quality of the food by removing parts of the nutrients such as vitamins and minerals or the nondigestible fiber.  The act of processing the foods makes them more palatable but reduced the quality by removing some of the most important parts. Many of these new experts are missing an important part of the recommendation and that is to just increase the quality of the food you eat.  

 

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