Paleo Diet Fattening?

For today’s edition of Dear Mark, I’m answering one question. It’s a burning one, though, judging from the deluge of emails I’ve received in the past few days. A new study has just come out purporting to show the deleterious effects of a “paleo diet” on weight gain, fat gain, and glucose tolerance in type 2 diabetics. It sounds alarming, so today I’m going to explore just how relevant this study is for you guys following a Primal eating plan. Should you be concerned with the results? Is it time to start radically restructuring the way you eat? I’ll evaluate the study, and its larger implications, to let you know.

source

Let’s go:

Mark,

The media is abuzz with reports of a new study claiming to show that the paleo diet leads to rapid weight gain. Care to respond? It’s getting hard to ignore my skeptical friends’ chorus of “I told you so”s.

Oh, man. The lead author of the study, one Associate Professor Sof Andrikopoulos, makes some of the most amazing quotes I’ve ever read. I can’t single out any single quote, so let’s examine them all one by one.

He claims that a low-carb, high-fat diet is especially risky in people with diabetes or pre-diabetes. “There is no evidence they work.”

LCHF diets are risky for diabetes or pre-diabetes, meaning they put your diabetes at risk of disappearing outright or never showing up at all. But for diabetics or pre-diabetics, it’s risky not to try a low-carb diet. Here’s one recent study of Japanese men with pre-diabetes in whom a low-carb diet normalized blood glucose and prevented the progression into full-blown type 2 diabetes. Those were human men, by the way, not mouse men.

More quotes:

“We are told to eat zero carbs and lots of fat on the Paleo diet.”

No, we aren’t. I don’t know anyone saying that.

“Our model tried to mimic that, but we didn’t see any improvements in weight or symptoms.”

They didn’t try hard enough, because they managed to slip 6% of calories as pure white sugar into the diet. Funny how that stuff just has a mind of its own. Nope, totally impossible not to add that sugar in. Completely out of their hands.

“The bottom line is it’s not good to eat too much fat.”

Well, okay. It’s not good to eat too much of anything. It’s not good to eat so much that you gain weight and body fat. It’s not good to eat too much fat in the context of a refined diet of isolated ingredients, pure table sugar, and a genetic propensity to get severely obese on such a diet. Don’t believe me?

Just look at the diet composition for the low-carb group.

Cocoa butter—Cocoa butter is a legit fat, particularly combined with cocoa fiber and polyphenols. In other words, chocolate.

Casein—Hmm. An isolated dairy protein wouldn’t be my first choice when constructing a wholesome paleo diet, but I’m not the scientist!

Sucrose—Table sugar, eh? I’ll allow it. You need to make this refined slop palatable enough to get the mice to eat it.

Canola oil—Hold on a minute. Canola oil doesn’t belong in my idea of a paleo diet.

Ghee—Interesting choice. I love me some ghee.

Cellulose—Okay, stop right there. You’re basically feeding these mice paper. What’s going on here? I’m sure there’s a more prebiotic type of fiber coming next. Right?

Calcium carbonate—You do realize you could have simply omitted the isolated, refined casein, ghee, and calcium in favor of some actual whole food dairy.

AIN-93G vitamin mix—You could give them vitamin pellets, or you could give them actual food. That’s just me, though. I’m weird.

Potassium dihydrogen phosphate—If you wanted the mice to get potassium and phosphate, you could have given them a little meat and banana.

DL methionine—An essential amino acid that appears frequently in animal foods. It’s important for health but must be balanced with adequate glycine to reduce inflammation. No glycine appears in the study diet, though.

Sodium chloride, potassium citrate, potassium sulfate—More minerals.

Choline chloride—At least they added choline in there. It’s very important for maintaining liver health, particularly in the context of high fat diets.

AIN-93G trace mineral mix—In the absence of food, you need to add these back in.

Delicious, right? I’m salivating just typing this.

So the experimental diet was made up entirely of refined, isolated “ingredients.” Not even foods, but ingredients. Its sole carb source was white sugar. Meanwhile, the control group got an actual real-food diet consisting of wheat, wheat germ, fish meal, soybean meal, beef fat, vegetable oil, molasses, milk powder, yeast, and added trace vitamins and minerals. Not the “best diet,” but way better than the experimental diet. The two are not comparable. We already know that the refinement of a rodent’s diet determines in part how that diet will affect its health and cognitive abilities, irrespective of that diet’s macronutrient ratios.

source

In reference to the Mediterranean diet: “It’s backed by evidence and is a low-refined sugar diet with healthy oils and fats from fish and extra virgin olive oil, legumes and protein.”

Reduce/drop the legumes, and what diet is he really talking about? Sounds pretty familiar to me.

Other niggles: These weren’t humans. These weren’t even normal “wild-type” mice, who are already bad proxies for studying the effects of high-fat diets in humans. They were New Zealand Obese (NZO) mice, a type of mouse genetically-engineered to get quickly and severely obese on high-fat diets. That makes them useful for studying obesity.

The good doctor has made questionable recommendations in other venues, like if you’re going to eat fast food, make sure you have a sugary soda with it.

But perhaps the most egregious and pernicious aspect of the doctor is his penchant for Hellenic nationalism. There’s his last name. There’s the fact that he concocts imbalanced study designs to promote the Mediterranean diet. What next, Sof? Will you stop at nothing until Greek war chariots pound the streets of every city across the globe and boys and girls have bowls of kalamata olives (pit-in) with red wine instead of cereal for breakfast?

I jest, of course…

But next time, design a study that actually mirrors a Paleo diet. Then we’ll talk.

So if you’re eating Primally and you’re not getting fat (or you’re actively losing fat), the results of this study do not apply to you. The study displays the negative health effects of getting really fat really quickly. That the diet used to get the mice fat was a bastardized version of a high-fat, low-carb diet has little bearing on how we eat around here.

Thanks for reading, everyone. Take care!

Source

Natural aids to weight loss

Hundreds of weight-loss supplements claim to have remarkable benefits. We take a look at the more reputable ones.

Once you decide on an eating and exercise plan, there are extra measures you can take to boost your weigh-loss efforts. Herbs and supplements can help turn fat into muscle, reduce appetite and boost energy and endurance levels. Many herbs boost your metabolism and resting thermogenesis (resting metabolism).

Medical herbalist Dominique Finney says the best time to lose weight is when you are resting. "The most effective weight-loss programs incorporate herbal medicines with exercise. The aim is to keep your energy boosted all day and night, even when you are sleeping. "Herbal medicines can also assist with detoxification of the liver, digestive tract and bloodstream. We all carry from three to 10 kilograms of excess putrid matter in our digestive tract and the herbs help eliminate this." We look at the most common supplements.

Black walnut

Black walnut is famous for its cleansing properties. It helps add motion to the large intestine and eliminates build-ups in the bowel. Herbalists classify it as an astringent because it is rich in tannin, which helps to tone the body.

Guggulsterones

Guggul has been used in ayurvedic medicine for centuries to treat a variety of conditions. It is known for increasing the thyroid gland's actions to boost metabolism and it is stimulant-free. Studies have shown it reduces cholesterol and can help reduce body fat levels.

HCA

Hydroxycitric acid (HCA) is used in Indian and Thai food as a condiment. It acts as an appetite suppressant and stops carbohydrates being turned to fat in the liver. Animal studies show HCA could reduce fat production from 40 to 70 per cent for up to 12 hours after eating.

Carb blockers

Carbohydrate blockers contain white kidney bean extract, which interferes with alpha-amylase, an enzyme in the body which breaks down carbohydrates. The carbohydrates are excreted before they enter the bloodstream. Finney advocates eating a good mix of carbohydrates and protein, rather than using carbohydrate blockers. "You will lose weight quickly, but the weight loss is unsustainable."

Amino acids

Body builders have been using amino acids for years to sculpt and tone their bodies. Amino acids are particularly helpful for those who are doing a lot of exercise as they are the building blocks for protein, and are needed to build and repair muscle.

The list doesn't end there. Eating a green food daily such as spirulina, barley or alfalfa will help reduce your appetite. If your thyroid is slow in regulating your metabolism, you could try a kelp supplement. Supplements help speed up weight loss, but diet is crucial. Finney says the key is still burning more kilojoules than you put into your mouth.

Chromium and magnesium

Magnesium has been found to raise the resting metabolism of obese people. Chromium picolinate not only works as an appetite suppressant, it helps curb cravings. Naturopath Aimee Robbins says increased chromium levels help muscle cells and the liver store more glucose, boost energy levels and reduce body fat. "High glucose storage in the liver also reduces hunger pains and the desire for food."

Dandelion

This herb cleanses the liver and kidneys, while removing excess fluids. It's good for those on a low-carb diet, where it's important to keep the organs of elimination flushed. A study on mice saw them lose 30 per cent of their body weight when fed dandelion over a 30-day period.

Brindleberry

Brindleberry has been used in Thai and Indian cuisine for years and is probably the best herb to suppress your appetite between meals. "It should be used with chromium to assist increased muscle and liver uptake of glucose," Robbins says.

Guarana

Guarana is one of the richest sources of caffeine - it has three times as much as coffee - which is why it suppresses the appetite. Because of its stimulating effect it helps burn fat, is a tonic and diuretic and boosts energy.

Drink yourself slim

Tea boosts the metabolism, flushes out toxins and curbs hunger pangs. The caffeine increases body function to help burn kilojoules and the polyphenols aid fat digestion. The weight-loss benefits of green tea are well known, but oolong, brindleberry, dandelion, St Mary's thistle, globe artichoke and guarana teas also help shed kilos.

Spice up your food

Forget flavouring your food with salt. Try adding some herbs and spices. Research shows most herbs are rich in antioxidants, which support weight loss. Try allspice, basil, cloves, coriander, dill, fennel leaves, mint, nutmeg, parsley, rosemary or sage. Cinnamon is another winner that enhances insulin activity.

Source
http://www.bodyandsoul.com.au/weight+loss/lose+weight/natural+aids+to+weight+loss,8043

Is protein key to weight loss?

Research shows that a high protein diet is ideal for weight loss. But how much do we need? And which sources are best?

Most of us have heard of someone who has dropped weight fast on a high-protein, low-carbohydrate diet. These diets, such as the Dukan diet and Atkins, are low in carbohydrates, which makes the body produce less insulin. And when insulin levels are low, the body burns more fat. While they might help you drop the kilos fast, these diets are not recommended for healthy weight management.

Here's how to make protein a part of your diet for long-term good health.

How much protein we need

This differs according to age, gender, weight and state of health. As a guide, most adults need up to 3 serves of protein per day which is equivalent to 65 grams of cooked lean meat, 2 eggs, 1 cup of milk, or ½ cup of nuts or seeds. Adequate protein intake is required for the structure, function and regulation of the body's cells, including muscles, skin, hair, nails, hormones and enzymes and antibodies.

While there are benefits of maintaining a protein-rich diet for weight loss, too much can have the opposite effect. Most Australians eat more protein than they actually need, which can be stored by the body as fat, not as protein. Some of the dangers of consuming a high-protein, low-carb diet include:

• Encourages the consumption of foods high in saturated fat, which may increase the risk of heart disease, type 2 diabetes and some cancers.
• Lack of fibre can cause constipation, bowel disorders, and certain types of cancers.
• Puts unnecessary strain on the kidneys and liver, and prompts excessive loss of calcium, which may increase the risk of osteoporosis.

Choose your protein wisely

Protein comes from two different sources: plant based (such as soy, nuts, legumes and grains); and or animal based (such as meat, dairy and eggs). When choosing protein-rich foods pay attention to what comes along with the protein. Vegetable sources of protein offer healthy fibre, vitamins and minerals. The best animal protein choices are fish, skinless chicken, eggs, low-fat dairy and lean cuts of red meat. Processed meat (bacon, sausages, ham), full-fat dairy, and fast food contain saturated fat and should be limited.

Bottom line

While high-protein diets can help with fast weight loss, those that are low in carbohydrates are not recommended in the long term. To help achieve and maintain a healthy weight, it's important to combine sensible portions of good quality, lean protein with low-GI carbohydrates in every meal. That said, the golden rule to losing weight still comes down to energy balance: kilojoules in versus kilojoules out. So how much you're eating and exercising matters too.

Well balanced protein meal plan

Breakfast: two-egg omelette made with low-fat feta, 1 ½ cup of chopped tomatoes, mushroom and onion; served with 1 slice of rye toast.

Lunch: one medium multigrain roll with 100 grams of skinless chicken and 2 cups of salad vegetables.

Dinner: 100 grams of sliced cooked lamb (150 grams raw) with 1 cup soba noodles and 2 cups of stir-fry vegetables.

Snack options: veggie sticks with 2 tablespoons of hummus or small low-fat fruit smoothie + protein powder

Good sources of protein

• Meat, poultry and fish
• Eggs
• Low-fat dairy products
• Seeds and nuts
• Beans and lentils
• Soy products such as tofu

Good sources of low-GI carbohydrates

• Wholegrains such as rye, brown rice, oats, corn, buckwheat, quinoa
• Low-fat dairy
• Most fruit and vegetables, except potatoes

One serve of protein is equivalent to...

• 65 grams of cooked lean meat
• 170 grams of legumes
• 2 eggs
• 1 cup of milk
• 200 grams yoghurt
• ½ cup of nuts or seeds

*To be on the safe side, always check with your doctor before adding more protein to your diet.

Comment below if you found this helpful! How do you maximize your protein intake for the day? Do you prefer having protein through protein shakes or through natural sources like meat, dairy and eggs? Have you found increasing protein in your diet beneficial in losing weight? Let me know :)



Source
http://www.bodyandsoul.com.au/weight+loss/diets/is+protein+key+to+weight+lossr,17299

The Garlic Diet: Possible Weight Loss and Health Benefits Examined

Consuming garlic may help you control your weight, but the pounds won’t magically melt away. Yes, it’s true that garlic is gaining more respect for its medicinal qualities, but the body of research supporting garlic weight loss is still rather slim. Some of the garlic weight loss research that currently exists was conducted on mice or a small number of humans. That’s not a poor start.

According to the Centers for Disease Control and Prevention, 34.9 percent of adult Americans are obese. That translates into 78.6 million obese American adults. If the fragrant cloves that make food taste so great turn out to be a major force for weight control, we can certainly benefit.

Garlic owns long history as medicinal plant

Lovely, aromatic garlic is poorly understood. If you’ve been following garlic health news, you may think that the world is just waking up to the benefits of garlic, but that can’t be further from the truth. Garlic has a long history as a medicinal plant. Some of its nicknames include Russian penicillin, vegetable Viagra, snake grass, natural antibiotic and plant talisman. And there’s more beneath the skin of garlic than you think. Garlic, Allium sativum, is composed of water, carbohydrates, protein, dietary fiber and fat. It also contains vitamins, minerals and essential amino acids.

Egyptians fed garlic to their slaves to help make them strong enough to build the pyramids. According to “Extracts from the History and Medical Properties of Garlic” from Biljana Bauer Petrovska and Svetlana Cekovska, Egyptian slaves were poorly fed, but the inclusion of garlic in their food provided vitamins, promoted the balance necessary to move huge plates and decreased the need for food. Garlic was also given to the original Greek Olympic athletes. And, yes, archaeologists discovered garlic bulbs in the Egyptian pyramids, as well as inside the Greek temples!

Mentions of garlic are found in the earliest recorded history. According to“Historical Perspective on the Use of Garlic” by Richard S. Rivlin, ancient medical texts from China, India, Rome, Greece and Egypt detail ways that garlic was used in medical applications. Rivlin also mentions that today’s science is “tending to confirm” what the ancient cultures thought about garlic all along. Modern science is looking at the mechanisms of action of garlic, as well as exploring garlic’s ability to prevent and treat disease.

In 2011, researchers from Korea published their garlic weight loss findings in theJournal of Nutrition. For the research, scientists used male mice that were fed a high fat diet for eight weeks before the study began. That diet induced obesity, and the mice were then fed a high-fat control diet supplemented with either 2 percent or 5 percent garlic for another seven weeks.

The researchers found that the dietary garlic did actually reduce body weight. Study authors wrote that the reduced body weight “reflected a marked antiobesity effect of garlic.” Other benefits included the improvement of abnormal plasma and liver lipid profiles, including reduction in total cholesterol. However, the researchers also noted “enhanced fecal mass and frequency” possibly associated with the antiobesity action of garlic. That’s the fiber content of garlic in action!

If you feel like delving into the science behind these findings (proteins and tissues and thermogenesis), read the full garlic weight loss study, “Reduction of Body Weight by Dietary Garlic Is Associated with an Increase in Uncoupling Protein mRNA Expression and Activation of AMP-Activated Protein Kinase in Diet-Induced Obese Mice” by Mak-Soon Lee, In-Hwan Kim, Chong-Tai Kim and Yangka Kim.

Garlic helped a few people slim down too

A 2012 study examined the effects of aged garlic extract and exercise on cardiovascular disease (CVD) risk for 30 Korean women. It’s a small study, but it’s a human study! Why aged garlic extract? Study authors noted that previous research indicates that aged garlic extract is more beneficial for reducing CVD risk than raw garlic, garlic oil and garlic powder.

Obesity is a risk factor for CVD, so researchers were particularly interested in how aged garlic extract may affect weight. Their findings showed that the group of women who received 12 weeks of treatment with aged garlic extract (along with a regimen of regular exercise) experienced significant reductions in both body weight and body fat.

The study, “Independent Beneficial Effects of Aged Garlic Extract Intake with Regular Exercise on Cardiovascular Risk in Postmenopausal Women,” is available in Nutrition Research and Practice.

And there’s always the rats

In 2003, researchers publishing in American Journal of Hypertension found that feeding rats allicin produced some impressive results. The researchers wanted more precise control of the active ingredient, so they used a synthetic preparation of allicin, an active ingredient in garlic. Before giving the allicin, researchers also fed fructose to the rats, making them rather ill with hyperinsulinemia, hypertension and hypertriglyceridemia.

The study found that the fructose-fed rats that received allicin experienced lowered blood pressure, insulin and triglyceride levels. Allicin also proved practical for preventing further weight gain on the fructose diet. The rats that didn’t receive allicin continued to gain weight, but the lucky rats given allicin maintained a steady weight. Read more about the garlic study, “The Effects of Allicin on Weight in Fructose-induced Hyperinsulinemic, Hyperlipidemic, Hypertensive Rats.”

This story certainly falls under anecdotal evidence, but is nevertheless worth mentioning. In 2009, a Croatian man lost 73 kilograms, or 160 pounds, in six months on his onions and garlic diet, as reported by the Croatian Times.

The 42-year-old commercial painter, Momir Zmiric, noted that his onions and garlic diet invention was based on his favorite meal: garlic and onions on a plain biscuit with carrot juice to drink. Zmiric lost almost half of his body weight on the diet, which he went on without consulting his doctors.

Chances are your favorite meal is nowhere near so strange, but even if frequent meals of onions and garlic sounds appetizing, your doctor will probably (should indeed) encourage you to choose a less drastic diet.

Garlic side effects do exist

Garlic may be revered, but it isn’t entirely innocent. That means you should talk with your doctor before beginning a new garlic regimen designed for weight loss or other health benefits. Doctors are still smarter than the Internet, and they can tell you whether garlic is compatible with your current medications. Even though garlic is a natural substance, it can still change how your body responds to medications or surgery. Garlic can increase or prolong bleeding and lower blood pressure.

Some possible side effects of garlic are more commonly experienced when consuming raw garlic. They include heartburn, flatulence and upset stomach. Garlic consumption also produces allyl methyl sulfide, which is responsible for garlic breath! Allergic reactions are possible too. And watch out if you’re planning on applying garlic to your skin. It may burn you.

Unpeel the mysteries behind buying, storing and cooking with garlic

Avoid the lazy temptation of buying diced garlic in a jar. Instead, dig your hands into the display of fresh garlic bulbs at the supermarket. Select garlic bulbs that are dry and firm. Avoid bulbs with soft spots or sprouts, but you probably already guessed at that. Garlic keeps for several weeks in a cool and dark location like your pantry. Keep it out of the refrigerator.

Garlic is easy to prepare, and no, you don’t have to consume raw garlic to reap possible garlic weight loss benefits. However, garlic retains more of its beneficial compounds when it’s crushed and then allowed to sit for at least 10 minutes before cooking. The crushing is necessary to help free the enzymes in garlic that are contained inside the plant cells. If you cook whole garlic or crushed garlic that hasn’t been allowed to rest, you’re still eating a healthy food, but you’re losing out on some natural health benefits.

Before you can crush your garlic, you must separate the individual cloves. A good smack with your hand should do the job! Place the bulb on a hard surface and apply pressure with the palm of your hand. To crush garlic, use a garlic press. If you don’t have one, a knife will do. Check out this guide on how to crush garlic with a knife.

What to do with all that crushed garlic? There are lots of delicious options. You can even find scores of entire cookbooks dedicated to creating meals with garlic. 

Source
http://calorielab.com/news/2010/08/16/raw-garlic-and-drinking-water-for-weight-loss/

Home Remedies for Obesity & Weight Loss

Obesity, which is excessive accumulation of fat in the body, is determined by measuring a person’s Body Mass Index (BMI). Generally, a BMI between 18.5 and 25 is considered desirable. If your BMI is 30 or more, you are considered obese.

You can calculate your BMI using the following:

• BMI=(Weight in lbs / (Height in inches x Height in inches)) x 703, or if you measure with the metric system use BMI= Weight in kg / (Height in meters x Height in meters), or
• the U.S. National Institutes of Health’s online BMI calculator.

This problem is mostly attributed to poor lifestyle choices, such as eating processed foods high in fat, oversized food portions, overeating, excessive drinking, lack of physical activity, lack of sleep, and other similar habits. Genetic factors and hormonal problems also tend to increase the risk of developing obesity.

Obesity is a great concern not merely because of the excess weight, but also because it makes you susceptible to a number of serious health problems such as Type 2 diabetes, high blood pressure, heart disease, and others.

It is important to adopt healthy lifestyle changes to combat this problem. In addition, you can use some easy yet effective natural remedies to help with your weight loss efforts.

Here are the top 10 home remedies for obesity.

1. Lemon Juice

Lemon juice is one of the best home remedies for fighting obesity. It helps improve digestion and aids in detoxification. Healthy digestion is an essential pre-requisite for weight loss as it helps your body get the nutrients required to burn fat. Furthermore, it helps remove toxins from your body that slow down your metabolism.

1. Mix three teaspoons of lemon juice, one teaspoon of honey, and one-half teaspoon of black pepper powder in one glass of water. (If you use freshly ground black pepper, then just add one-quarter teaspoon.)
2. Drink it in the morning on an empty stomach.
3. Do this daily for at least three months.

Alternatively, you can simply have a cup of warm water mixed with a teaspoon of lemon juice.

2. Apple Cider Vinegar

Raw, unfiltered apple cider vinegar is another popular home remedy to reduce excess weight. Though the actual weight loss benefits of it are still unknown, preliminary research has shown that it can help protect against obesity. It helps breakdown fat and hence prevents the accumulation of body fat.

• Mix two teaspoons of raw, unfiltered apple cider vinegar in a glass of water. Drink it daily in the morning and preferably before meals.
• You can also drink a glass of water mixed with one teaspoon each of raw, unfiltered apple cider vinegar and lemon juice.

You can have up to two tablespoons of apple cider vinegar in a day. Do not exceed this amount, as it may reduce your blood potassium levels over time and lower your bone mineral density.

3. Aloe Vera

Aloe vera is useful in treating obesity because it stimulates the metabolism, increases energy consumption, and mobilizes unused fat in the body. It contains natural collagen proteins that make the body work harder in order to absorb the proteins. In addition, it helps remove toxins from the digestive system and colon.

1. Take two fresh aloe vera leaves, peel them, and scoop out the pulp.
2. Put it in a blender along with one cup of citrus juice, such as orange or grapefruit juice, or simply water. Blend it for two to three minutes.
3. Drink this daily for at least a month.

4. Green Tea

Green tea is another popular natural remedy to promote weight loss. A study at Penn State revealed that epigallocatechin-3-gallate (EGCG), a compound found in green tea, helps slow down weight gain by limiting fat absorption and increasing the body’s ability to use fat.

Furthermore, green tea is packed with nutrients such as vitamin C, carotenoids, zinc, selenium, chromium, and other trace minerals.

Drink about three to four cups of green tea daily to combat obesity. You can also combine it with ginger tea or cayenne pepper.

5. Cayenne Pepper

Cayenne pepper helps control obesity and aids in weight loss. It contains capsaicin that stimulates your body to burn fat and increase energy expenditure. In addition, it stimulates digestion and suppresses excess appetite caused by malabsorption of nutrients in the body.

• Make cayenne pepper tea by pouring a glass of hot water over cayenne pepper (start with one-tenth of a teaspoon or just a dash of cayenne pepper and gradually increase its quantity to one teaspoon). Squeeze the juice from half a lemon in it. Drink this tea regularly at least for a month.
• Mix two tablespoons each of lemon juice and maple syrup in 10 ounces of water (one glass contains 8 ounces). Stir in a dash of cayenne pepper and drink it.
• Use cayenne pepper and other spices, such as ginger, black pepper, and mustard seeds, generously in your meal preparations.

6. Curry Leaves

Eating 10 fresh curry leaves daily in the morning works as a great Ayurvedic remedy to deal with obesity and diabetes caused by obesity. Continue this treatment regularly for at least three to four months.

Research shows that curry leaves contain mahanimbine, an alkaloid that has anti-obesity and lipid-lowering effects. Thus, it helps lower body weight and reduces total cholesterol and triglyceride levels.

7. Tomatoes

Eat a couple of tomatoes every morning on an empty stomach. Make sure you eat the peels and seeds as well because they contain dietary fiber. Tomatoes contain compounds that tend to alter the levels of hormones that affect your appetite.

Furthermore, being rich in vitamins A, C, and K, and magnesium, manganese, choline, folate, and other nutrients, they are good for your health. Also, they are packed with antioxidants that protect against cancers.

8. Cabbage

Make raw or boiled cabbage an integral part of your weight loss diet. It contains tartaric acid that inhibits the conversion of sugar and other carbohydrates into fat. Moreover, it is rich in vitamin C and low in calories but high in fiber and water content.

Being a cruciferous vegetable, it contains phytochemicals that help improve the imbalance of estrogen metabolism that not only causes your body to store fat but also promotes breast cancer, ovarian cancer, and others. Other cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, and Swiss chard are also beneficial in this regard.

9. Fennel

Fennel seeds are believed to be useful in weight loss because of their diuretic properties. Diuretics help you lose weight quickly by reducing water retention. They do not cause long-term weight loss though.

• Slightly dry roast and grind fennel seeds. Sieve the powder. Take one-half teaspoon of this powder twice daily with warm water. This remedy will also help relieve abdominal gas, indigestion, and constipation.
• You can also drink fennel tea 15 minutes before meals.

10. Honey and Cinnamon

Include honey and cinnamon tea in your diet to boost your metabolism, increase your energy, and detoxify your body. All of these effects support weight loss. Honey fights obesity by promoting fat metabolism. Cinnamon helps you avoid overeating by fighting insulin resistance and also reduces oxidative stress associated with metabolic syndrome.

1. Pour a cup of hot water over one-half teaspoon of cinnamon powder (you can also use cinnamon sticks). Let it steep for half an hour.
2. Mix in one teaspoon of organic honey.
3. Drink half of it in the morning on an empty stomach, about half an hour before breakfast. Store the rest in the refrigerator and drink it at night before going to bed.

Along with these remedies, make sure you drink eight glasses of water throughout the day to flush toxins out of your body.

Studies have found that plant-based foods can help fight obesity becausethey contain phytochemicals that prevent oxidative stress, which contributes to obesity. So, opt for more plant-based foods rather than processed, fast foods. Plus, include grapes, peaches, figs, carrots, and blueberries in your diet.

Another very important yet ignored tip to fight obesity is to have a proper breakfast. Research shows that those who have a big breakfast are more likely to lose weight and even a few inches off their waistline compared with those who eat a large dinner.

Source
http://www.top10homeremedies.com/home-remedies/home-remedies-obesity.html

Resources:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2581754

http://www.ncbi.nlm.nih.gov/pubmed/22878390

http://jn.nutrition.org/content/138/9/1677.short

http://www.sciencedirect.com/science/article/pii/S0367326X10001905

http://www.sciencedaily.com/releases/2013/08/130805131011.htm 

The Natural Diet: Best Foods for Weight Loss

You can eat more and still lose weight.

It seems natural: You want to lose weight fast, so you do a diet slash-and-burn, eating less and thinking about food more. The usual result also seems pretty natural: You feel denied, so you give up. Repeat as diet fads come and go.

Enough already! Why not eat more for weight loss and weight maintenance, instead of less?

How to Eat More … and 

Still Lose Weight

The trick to eating for weight loss isn’t really so tricky: It’s as simple as eating more colorful, good-for-you fruits and vegetables.

Now we all know we’re supposed to eat fruits and veggies for their vitamins and minerals, their roughage, and powerful disease-fighting benefits. But apparently good nutritionjust isn’t alluring enough for most of us. Only 20% of Americans eat as many as five pieces of fruits and veggies a day.

So maybe it’s time we turn the tables and instead look at fruits and veggies as a delicious way to “cheat” on a healthy weight loss diet. From fire-engine red bell peppers, and buttery-yellow zucchini, to juicy grapes as purple as wine, “eating enough produce seems to be one of the key elements in weight loss and weight maintenance,” says Dave Grotto, RD, LDN, dietitian and author of 101 Foods That Could Save Your Life.

So how does eating more food actually help you weigh less?

The Secrets of Fruits 

and Vegetables

The first secret of fruits and veggies is simple: they’re nutrient dense. This means that for their weight, most produce is low in calories; so you can eat a lot more when your diet is rich in veggies and fruits -- and still not consume a whole lot of calories. Just try that withchocolate!

The second secret: Satiety. All produce, from a juicy pear to a crispy bunch of red lettuce is packed with water and fiber, says Seattle dietitian Kerry Neville, MS, RD, and both of these not only keep the calories down, they make you feel fuller longer. This means you could be satisfying cravings for something sweet or crunchy every day -- and still lose weight.

Think about it. Maybe you’re in a 3 p.m. slump and want a snack to get you through to dinner. Which will fill your belly better, a palmful of potato chips with 155 calories, or three cups of whole strawberries with 138 calories? A can of sweetened cola at 136 calories, or a heaping cup of grapes with about the same number? In each case, the produce lets you eat a lot more, fills you up fast, and keeps you full longer.

The Real Fruits and 

Vegetables Bonus

Along with helping in a weight loss diet, don’t forget the ultimate boon when you enjoy crisp veggies and succulent fruit: You’re getting disease-fighting nutrition with all that taste, too.

A palmful of potato chips won’t reduce your risk of certain types of cancer, heart disease,type 2 diabetes, and lower bloodcholesterol, but research shows that the antioxidants, fiber, vitamins, and minerals in produce like a sweet peach, handful of berries, or a bowlful of bok choy may.

Of course, to get the full benefits of fruits and vegetables -- weight loss, great taste, a reduced risk of chronic disease -- produce needs to replace at least some of the fattier, calorie-dense foods in your diet.

But what if you’re not ready to cut out your favorite cookies or forego a single chip? “Even if you change nothing else in your diet, you’re still getting the phytonutrients, chemicals, and as-yet unknown nutrients [in produce] that can help protect you fromcancer, diabetes, and heart disease,” says Christine Gerbstadt, MD, RD, a spokeswoman for the American Dietetic Association.

Yet, once we start snacking on fruits and veggies, most of us will gradually eat fewer calorie-rich goodies, says Gerbstadt, who adds that because produce helps fill you up and gives your body a boost, “you naturally eat less chips, cookies, and other foods that just don’t make you feel good.”

Fruits and Vegetables: Fresh, 

Frozen, Canned, or Dried?

So the great news is that fruits and vegetables can give weight loss a real boost. Now the question is, how should you enjoy them: fresh or frozen, canned or dried?

“All of the above,” Gerbstadt tells WebMD. Though local, seasonal produce may have a slight nutrient edge at times, "dried, canned, and frozen fruits and vegetables are usually picked just before peak ripeness and then packaged,” says Gerbstadt, “so you’re really getting very fresh food.”

Fresh and healthy -- so long as you avoid the butter sauce or drenching of cheese, say the pros.

The USDA suggests we get two cups of fruit a day, and two and a half cups of vegetables (for a 2,000 calorie diet).

• Fresh, frozen, or canned fruit and vegetables: “When you’re eating canned fruit, watch out for additions like syrup,” Neville says, “Look for fruit packed in water or juice.”
• Fruit juices: 100% fruit juice can have more calories per ounce than sweetened soda, and because a lot of its fiber is missing, it also isn’t nearly as filling as fresh fruit. Stick to whole fruits when you can.
• 100% vegetable juices: Vegetable juices usually have far fewer calories than their fruity kin, but they often pack a sodium wallop, so keep an eye on portions here as well.

In Search of the Super Food

So maybe you’re sold on fruits and vegetables as a great way to “cheat” in a healthy eating plan. Now you might be wondering, which fruits and veggies will give you the most bang for your nutrition buck?

The answer is: all of them.

“Every fruit and vegetable is a super food,” Gerbstadt says. “You can say the colorful ones have more nutrients for you but…even the ones that don’t have as much color, we’re discovering that all along they’ve had nutrients we need -- we just didn’t have the lab test yet to analyze them.”

So while one lobbying board may tout the better-for-you benefits of blueberries, and another may talk up the antioxidant power of pomegranate, in the overall scheme of things it doesn’t matter so much which fruits and vegetables you eat “it just matters that you get them inside you,” Grotto tells WebMD.

And when you head down the produce aisle next time, take a laser-sharp focus on flavorfirst, Grotto suggests. Buy the fruits and vegetables you really love, “because no one cares if it’ll save their life if it doesn’t taste good.”

However you find yourself enjoying those peaches and potatoes, the asparagus spears and the spinach, one thing is important: Just do it!

Source
http://www.webmd.com/diet/the-natural-diet-best-foods-for-weight-loss

Article Sources

SOURCES:

Centers for Disease Control and Prevention, “How to Use Fruits and Vegetables to Help Manage Your Weight.”

USDA National Nutrient Database.

Kerry Neville, MS, RD, registered dietitian, spokesperson, American Dietetic Association. David W. Grotto, RD, LDN, author, 101 Foods That Could Save Your Life.

Christine Gerbstadt, MD, RD, spokesperson, American Dietetic Association, registered dietitian.

WebMD Feature, “10 Amazing Disease Fighting Foods.” WebMD Medical Reference from Healthwise, “High blood pressure: Using the DASH Diet.”

National Heart, Lung, and Blood Institute, “Serving Size Card.”

Vaden Health Center, Stanford University, “How Am I Supposed to Eat All Those Fruits and Vegetables?”

© 2009 WebMD, LLC. All rights reserved.