Vitamin D and its effect on weight loss examined in new study

A new study published online April 18 in the American Journal of Clinical Nutrition suggests that healthy or “replete” levels of vitamin D may be associated with weight loss in a certain segment of postmenopausal overweight women.

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Scientists at Fred Hutchinson Cancer Research Center looked at the results of Vitamin D supplementation on a group of overweight women ages 50 to 75 who tested low in D. The research was conducted as part of the Vitamin D, Diet and Activity study at the Hutch.

Vitamin D has multiple physiologic functions beyond its classically recognized role in calcium homeostasis and bone metabolism. Vitamin D receptors are found in more than 30 cell types and the focus has recently switched from bone health to vitamin D’s effect on cancer, cardiovascular health, and other areas, such as weight loss.

“Vitamin D is certainly having its day in the spotlight,” said Dr. Caitlin Mason, researcher at the Hutch’s Public Health Sciences who worked on the vitamin D and weight loss study. “But we still have a lot to understand.”

 The study compared 12 months of oral vitamin D supplementation (2000 IU/d) compared with placebo on changes in weight, body composition, and metabolic markers [insulin and C-reactive protein (CRP)] during a structured behavioral weight-loss program in overweight and obese postmenopausal women.

Women who took vitamin D in addition to participating in a diet and exercise weight loss program lost similar amounts of weight to those who just completed the weight loss program. There were also no significant differences in the reduction in weight corrected for height, waist circumference, percentage body fat, trunk fat, insulin or C-reactive protein.

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However, women randomly assigned to vitamin D supplementation who became replete [i.e., whose blood levels of 25(OH)D rose to 32 ng/mL or greater] lost more weight and had greater improvements in body composition compared with women who did not become replete. These finding suggest a potential threshold effect and highlights the importance of considering changes in nutrient status rather than only the average magnitude of change.

The women whose D levels became replete lost an average of 19 pounds over the course of 12 months as compared to the women in the placebo group, who lost an average of 12 pounds during the same time period. Both groups participated in a reduced calorie diet and an exercise program that included approximately 45 minutes of moderate-to-vigorous aerobic activity a day, five days per week.

“This suggests women trying to lose weight might want to have their D levels checked by their provider and replenish their vitamin D levels either through supplements or sun and then have their D levels rechecked after a few months to make sure they’ve risen to a healthy level,” said Anne McTiernan, M.D., Ph.D., principal investigator of the study and a Member of the Fred Hutch Cancer Research Center’s Public Health Sciences Division.

While the NIH lists anything over 50 ng/mL as too high, others in the scientific community consider anything between 30 ng/mL and 80 ng/mL as normal.  In the weight loss study, women were considered replete at around 32 ng/mL.

The report also demonstrated that women who took their vitamin D pills regularly showed a drop in C-reactive protein, a marker of inflammation. If vitamin D can modify the metabolic alterations associated with obesity, then changes in circulating concentrations of vitamin D could modify obesity-disease relations.

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“An overweight person’s body is in a state of chronic inflammation and all of these inflammation proteins that the body produces can cause things like elevated risk for cancer and diabetes,” said Catherine Duggan, Ph.D., principal staff scientist with the Fred Hutch Cancer Research Center’s Public Health Sciences Division. “Vitamin D helped with that. It could make the condition of being overweight less stressful on the body.”

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Vitamin K and Weight Loss

Vitamin K is a fat-soluble vitamin that's perhaps best known for helping blood clot properly and promoting healthy bones. Weight loss is not mentioned as a potential effect of vitamin K by Medline Plus, a website published by the National Institutes of Health. However, foods rich in vitamin K are typically part of a healthy weight loss plan.

Considerations

Vitamin K supplements are recommended only for people who have symptoms of a deficiency, the American Cancer Society explains. Abnormal or excessive bleeding or blood in the urine or stools can be a sign of insufficient levels of vitamin K in the body.

Alcoholism, ongoing malnutrition or intestinal disorders such as cystic fibrosis can lead to a vitamin K deficiency because they can destroy the bacteria that produce vitamin K. Long-term antibiotic treatment can also rob the body of vitamin K.

Healthy Weight Loss

Little evidence exists to support claims that taking dietary supplements will result in weight loss. Changes in both diet and exercise are necessary for successful dieting, explains the University of Maryland Medical Center. A healthy weight loss plan should include grains, lean protein sources, low-fat dairy items, fruits, vegetables, nuts and seeds.

Food Sources

Foods with the highest amount of vitamin K include beef liver, asparagus, turnip greens, broccoli, kale, spinach, cabbage and dark green lettuce. Green tea and dairy products also contain vitamin K. Eating these foods as part of a balanced diet should ensure you are getting an adequate amount of vitamin K. Cooking doesn't generally reduce the vitamin K content in food.

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Outlook

Weight loss always comes down to burning more calories than you consume. Cutting out extra calories from food and beverages and increasing calories burned through exercise can help you achieve your weight loss goals. 

At least 30 minutes of aerobic exercise like brisk walking most days of the week is recommended by Mayo Clinic. Check with your doctor before embarking on a new exercise plan or before taking dietary supplements for weight loss.

Source

References

• American Cancer Society; Vitamin K; October 21, 2010
• Mayo Clinic; Vitamin K; November 1, 2010
• University of Maryland Medical Center: Vitamin K
• Medline Plus: Vitamin K
• Mayo Clinic; Weight Loss; March 19, 2011
• University of Maryland Medical Center: Obesity

HOW TO LOSE WEIGHT: EAT THESE FOODS

1. DRINK WATER & FORGET ABOUT EVERYTHING ELSE

If you want to lose weight, apart from tea and coffee perhaps, cut out all other beverages. Drinks are incredibly high in sugar, full of calories but don’t fill you up. In other words, you’re loading up on calories and don’t even have anything to show for it. This includes fruit juices, which, while high in nutrients are also high in calories. You can juice your vegetables, but you must eat (not drink) your fruit. With regards to diet soda, yes they are low in calories, but can you name any of the ingredients on the can? While diet sodas might not be bad for your waist, who knows how good they are for your health?

2. OPT FOR NON-FAT FOOD CHOICES

Swap your milk, cheese, yogurt and so on for non-fat or low fat alternatives. Fat is high in calories. Every 1 gram of fat you eat contains 9 calories, which means it adds up quickly. A couple of weeks after changing to low-fat, you wont even remember the difference in taste, but you will appreciate the difference to your waist and your weight loss efforts.

3. SWAP YOUR REGULAR CHEESE

Swap your regular cheeses made from cow’s milk with goats cheese. The calories in cheese are highly variable. Goats cheese contains 40% fewer calories than regular cheese.

4. TWEAK YOUR FAVORITE FOODS

There is a healthier, lower-calorie alternative to you favorite dish. Yes, it will taste a little different, but it means you don’t have to give it up entirely. You’ll find you might be able to cut your calories by half if you try and help you lose weight with greater ease.

5. IF YOU CAN’T UNDERSTAND – OR PRONOUNCE – WHAT’S ON THE TIN, DON’T EAT IT

Go for natural whole foods. Start to cut down on fast-foods, ready-made foods and foods with ingredients you’d never find in nature. Basically, go back to basics. You’ll probably not only cut down on calories, but on spending. Instead of a chocolate bar, make your own trail mix – throw together a few raisins and nuts.

 

 

6. EAT MORE PROTEIN

Protein is highly filling, but relatively low in calories. In fact, this is what the Atkins Diet is banking on. Eating plenty of lean protein means that you can cut back on calories and lose weight without feeling hungry.

7. EGG-WHITE OMELET FOR BREAKFAST

Egg-whites are high in protein, but low on fat and low on calories. You’ll feel fuller for longer than a breakfast with a similar number of calories.

8. DON’T FILL UP.

During meals don’t aim to feel “full”, eat until you don’t feel hungry, i.e. satiated. The two are not the same. Your stomach is relatively small – merely the size of a fist – meaning you don’t need to eat much to fill it comfortably. And your body can only deal with a limited amount of food at any one time. Furthermore, if you regularly eat until you’re full, the more you stretch your stomach, and the more food you have to eat to get that feeling of fullness. If you feel gorged, bloated or lethargic, you are in all probability either eating at the wrong time or consuming too much too much food. Aim for no more than 600 calories per meal to maximize fat-burning.

9. EAT ONLY FROM A PLATE

Eat only from a plate, and whilst seated at a table. Don’t eat standing or on the go.

10. NO TO ALCOHOL

Yes you want to have a good time, but do you need alcohol to do so? If the answer is yes, perhaps you should cut it out for a while. In any case, one Mojito equals 160 calories – and that’s a low calorie cocktail! The numbers tally up quickly and before you know it, you’ve drank a whole weeks worth of gym time in one weekend. Plus alcohol increases cortisol levels and cortisol build belly fat and may slow your metabolism by 70%. Worth it? I think not? If you’re serious about losing weight, cut out alcohol completely.

11. GO MEDITERRANEAN

Eat a foods rich in monounsaturated fatty acids (MUFA), such as olive oil, nuts and avocados. Not only have they been shown to aid weight loss, but they also trim belly fat.

12. DON’T POUR, SPRAY

Instead of pouring oil into the pan, use spray oil. Each squirt contains 1 calorie, while one table spoon of oil contains 120 calories. That adds up over the course of a year. Making that small change for just once a day works out at a saving of 43,435 calories a year or a weight loss of 12lbs (approximately 6kg).

13. SUPPLEMENT WITH FISH OILS

This awesome food supplement can help with weight loss and has a bevy other other beneficial health effects. Research suggests anti-cancer effects (esp. breast, colon and prostate cancer), a reduced risk of depression and suicide and a neuro-protective effect against Alzheimer’s and Parkinson’s. In women fish oil may promote prevent pre-term labor and delivery fetal and infant brain health, reduce the infant’s sensitization to common food allergens effects particularly for women and confer long-term benefits on specific aspects of neurodevelopment in infant. In addition, numerous studies show that fish oils can significant reduce menstrual cramps.

14. SUPPLEMENT WITH VITAMIN D

There is evidence that Vitamin D can help you lose weight. A 2010 study published in the American Journal of Clinical Nutrition, suggests that increase vitamin D levels (and intake of dairy-derived calcium) may increase weight loss while dieting. While a 2007 study in the Archives of Internal Medicine found that Vitamin D may prevent the weight gain that commonly occurs in middle-aged women. Indeed, supplementing with Vitamin D in winter, may help stave off the winter weight gain to which most of us fall prey

15. SUPPLEMENT WITH VITAMIN C

Insufficient amounts of the vitamin may hinder weight loss. A study at Arizona State University found that consuming sufficient amounts of vitamin C burn 30% more fat during moderate exercise compared to those who consume too little amounts of Vitamin C. Furthermore, insufficient vitamin C levels are associate with increased body fat and greater waist measurements.

16. TRY C.L.A

It’s the holidays? Supplement with CLA (Conjugated Linoleic Acid). Research shows that CLA can help prevent weight gain, making it ideal for periods when overindulging is inevitable.

17. CAFFEINE

Drink coffee or even better – anti-oxidant rich green tea. Research shows that drinking 5 cups of green tea per day increases metabolism by 20%, helping you burn fat and lose weight, while 2 cups of coffee will also boost metabolism. Plus, there is evidence that daily coffee intake protects against Alzheimer’s disease.

18. DON’T TORTURE YOURSELF

Don’t bring high calorie snacks and treats into the house, you’ll always be having to fight temptation. Firstly, constantly fighting is tiring. Secondly, you will eventually give in. Thirdly, you’ll feel guilty afterwards and may or may not end up binging or giving up on your weight loss efforts all together. So make losing weight easy on yourself. Indulge in your favorite treats away from home, such as during a meal out with friends, your local coffee shop or ice cream parlor.

19. ADD MUSTARD

Scientists at Oxford Brookes University believe that by simply adding a tablespoon of mustard to your meal you can reduce belly fat by a whopping 20%.

20. SPREAD HORSERADISH ON YOUR SANDWICH

This topping has been shown by researchers from the University of Copenhagen to help burn fat and reduce hunger pangs.

21. ADD A TOUCH OF LEMON ZEST TO YOUR MEAL

According to a study published in The Journal of Nutrition lemon zest may prevent cravings, because, once in the stomach the fibrous pectin found in the lemon peel transforms into a sticky gel that slows that absorption of sugar. Decreased cravings means easier weight loss.

22. SPICE-UP YOUR MEALS WITH TURMERIC

The active ingredient in turmeric is curcumin, which, according to The Journal of Nutrition, increases fat burning. Researchers at Columbia University believe that consuming approximately 1 teaspoon of turmeric a day may help you achieve significant weight loss, even in the absence of dieting.

23. TURN UP THE HEAT WITH PEPPER

Research suggests that, consuming a small amount of hot pepper half and hour before eating decreases hunger and calorie consumption by about 10%, aiding weight loss.

24. TRY MUSHROOMS

One study shows that people who ate a mushroom-based starter felt just as satisfied as when eating the same dishes – but made with beef. However, the mushroom starter contained substantially fewer calories and fat.

25. EGGS FOR BREAKFAST

Research shows that people who eat eggs for breakfast feel fuller for longer. A study published in the International Journal of Obesity showed that dieters who eat eggs for breakfast lose twice as much weight as those who eat a calorie equivalent breakfast consisting of bagels. What works for breakfast works for other meals too, as eggs are protein rich and incredibly satiating.

26. OATMEAL BEFORE EXERCISE TO BOOST FAT BURNING

Research published in the Journal of Nutrition suggests that consuming a meal consisting of “slow-release” carbohydrates (e.g. oatmeal, muesli or bran cereal), prior to exercising may help you burn more fat. The study showed that calorie burning during exercise was nearly twice that of exercising after eating a meal made up of fast-release carbohydrates (e.g. cornflakes, white bread, jam). As the name implies, “slow-release” carbohydrates are more slowly digested, such that blood sugar levels don’t spike as high, which means that insulin levels are not as high either. Since insulin is a fat storage hormone, lower levels of insulin may help you lose weight. Read more about the type of carbohydrates here.

27. CHEW EVERY MOUTHFUL THOROUGHLY

A study published in the American Journal of Clinical Nutrition asked participants to chew one serving of almonds 10, 25 or 40 times. Participants who felt fuller longer, were those who chewed the most.

28. SWAP REFINED GRAINS FOR WHOLE GRAINS

A study in the Journal of Nutrition found that this simple switch might help reduce total body fat and help you lose belly fat. Researchers found that adults who ate about 3 servings of whole grains a day had less body fat and less belly fat fat than participants who ate less than a 1/4 of a serving. Whole grains act to aid weight loss by promoting satiety. The fiber in whole grains helps you feel fuller though eating fewer calories. Whole grains are thought to slow digestion or absorption, resulting in lower insulin and glucose levels, which favor the fat burning instead of fat storage. Whole grain fiber is particularly effective at helping you feel full and may help you feel fuller than eating fiber found in other foods stuffs such as fruit and vegetables. Aim for at least three servings of whole grains daily (one serving equals 1 cup of whole-grain cereal or a slice of whole-wheat bread)

29. DON’T BANISH SWEETS

Switch high-calorie sweet treats for more nutritious, lower-calorie versions. According to a study published in Proceedings of the National Academy of Sciences, prohibiting sugary foods entirely could lead to overeating. It is thought that banning sweet foods stimulates the release of a polypeptide hormone and neurotransmitter called corticotropin-releasing factor (CRF), which is linked with higher stress levels and may decrease your motivation to eat healthily, increasing the likelihood of binging on junk foods.

30. START WITH SOUP

According to a study published in the journal Appetite, people who start their meal with vegetable soup consume 20% fewer calories over the course of their entire meal.

31. ANY EXERCISE IS BETTER THAN NO EXERCISE!

SOURCE:

http://www.superskinnyme.com/how-to-lose-weight-fast.html

Weight Loss Supplements—Are They Worth the Cost and Potential Risks?

Why I Encourage Supplement Industry to Stop Selling Weight Loss Cures

A web search of the term “weight loss supplements” will deliver more than 57 million results. You get nearly 8 million hits if you customize your search to “magic weight loss supplements.” There are even weight loss supplements specifically aimed at children!¹⁰
Some of the promotions claim their supplements are “magic;” others have “magic” in their names. Either way, the word “magic” implies that these supplements work like magic with little or no effort on your part. You can just go on living as you have in the past—even though that’s what contributed to or caused your weight gain in the first place.
Yet other supplements are advertised as “magic” pills that can help you build a healthy body by increasing muscle mass.^{11, 12} Here, body builders tend to be the main audience. Despite all the intense work body builders put into building their bodies, many are still looking for that outside “magic” to give them a leg up on the competition... In reality, this approach rarely if ever works. The supplement industry is in the health business—at least theoretically, they should be.
And as proponents of health, it would behoove them to act in the best interest of not just their customers, but also of the nutraceutical industry at large. “Magic” weight loss pills are more or less a nod to the pharmaceutical band-aid mentality, and actually run counter to the idea of a healthy lifestyle. This is why I stopped selling weight loss supplements, and it’s why I encourage others to stop selling them as well, and to truly embrace proper diet and lifestyle as the answer.
Intermittent fasting, for example, is an incredibly helpful strategy that will produce far better results than any diet pill ever will. The idea that you can just pop a pill and shed excess pounds is Polyanna thinking at its best. In the long run, you can run into problems, especially if the product contains potentially hazardous ingredients—again, most of which tend to be pharmaceuticals.

Most Weight Loss Products Are Stimulants, Like 'Coffee in a Pill'

While surveys¹³ have determined that use of weight loss supplements is common in the US, studies repeatedly fail to support their efficacy and safety, both in children¹⁴ and adults. The most commonly used weight loss supplements¹⁵ contain caffeine, ephedra, or ephedra-like substances such as bitter orange to “rev-up” your metabolism. This means you’ll either have trouble sleeping and/or you’ll experience the inevitable crash after the rev-up—hardly the effects you’d expect from a healthy lifestyle.
These types of stimulants can be particularly dangerous for people who have heart disease, high blood pressure, or are taking blood pressure medication. As just one example, Metabosyn,¹⁶ hailed as “the most powerful diet pill reviewed,” according to Diet Pill Digest, claims to boost metabolism and reduce appetite. However, it also carries a warning: if you’re sensitive to stimulants, don’t take it.
It’s important to realize that simply loading up on stimulants like caffeine is NOT going to improve your health, even if it helps you lose a few pounds. From my perspective, the cost is just too high—especially in light of the fact that if you eat right and exercise, you will have all the energy you need, and you’ll lose weight, without any of the adverse side effects you might experience when taking a stimulant.

You’re Paying for the Dream...

Other weight loss supplements are little more than vitamins and colon cleansers in disguise. Besides the stimulants mentioned, other common “weight loss” ingredients¹⁷ include chromium, chitosan, conjugated linoleic acid (CLA), ginseng, green tea, hydroxycitric acid, L-carnitine, psyllium (fiber), and St. John’s wort. Basically, you’re just paying extra for the “magic” label. Two examples of the latest diet pill fads that are little more than rip-offs are coconut oil capsules¹⁸ and Apple Cider Vinegar Plus.¹⁹
Why take a pill when you can reap all the benefits by consuming the actual food?! Ditto for CLA, which you get from grass-fed beef, or green tea, which you can savor by the cup rather than by the pill.
Besides, eating the food will ensure optimal absorption—a critical factor that can be iffy depending on the capsule used for the supplement in question. A 2012 article in Forbes Magazine²⁰ listed weight loss supplements with top scientific ratings, and the majority of these contain active ingredients that are ideally obtained from whole food. In essence, if you eat right, you don’t need a weight loss supplement

For Weight Loss, Focus on Your Diet First...

As noted earlier, nutritional supplements can be an integral part of a healthy lifestyle by helping you address specific nutritional deficiencies for example. My stance is that they should not be used in lieu of a healthy diet however. As their name implies, they are supplemental to an otherwise healthy diet. That said, I no longer recommend weight loss supplements and “energy boosters,” as I do not believe they “fit” into a truly healthy lifestyle scheme. Not only are they potentially hazardous, but I believe they are ultimately unnecessary, provided you’re eating the right foods and, ideally, intermittently fasting. As described at length in other articles, to lose weight, you need to:

1. Avoid sugar, processed fructose, and grains if you are insulin and leptin resistant. This effectively means you must avoid most processed foods
2. Eat a healthy diet of whole foods, ideally organic, and replace the grain carbs with:
• Large amounts of fresh organic locally grown vegetables
• Low-to-moderate amount of high-quality protein (think organically raised, pastured animals)
• As much high-quality healthful fat as you want (saturated and monounsaturated from animal and tropical oil sources). Most people actually need upwards of 50-85 percent fats in their diet for optimal health—a far cry from the 10 percent currently recommended.

How Do You Determine Whether a Supplement Is of High Quality?

If you want to use a vitamin or herbal supplement, you’d be well advised to make sure you’re buying a high-quality product—if not for the reason of safety, then for the reason of maximizing your health benefits. Here are some general guidelines for selecting a high-quality dietary supplement:

• It is as close as possible to its natural (whole food) form.
• Independent third-party labs check the raw materials for contaminants and correct dosage.
• Follows industry standards for quality assurance including ISO 9001, ISO 17025, and Good Manufacturing Processes (GMP) certifications.
• The utmost care has been taken in all phases of its production, from growing its ingredients, to manufacturing, testing for potency and quality control.
• It works! I always try to select from companies that have a long track record of providing high-quality products that produce good clinical results.

Remember, if you are interested in optimizing your health and losing weight in the process, your BEST solution is to choose the highest quality foods possible, and eat a wide variety of whole organic foods. You can use my free nutrition plan and work your way up to the advanced stage. Once you have addressed your diet and are looking for further improvement, odds are you might benefit from some supplements, such as animal-based omega-3 supplement and a probiotic for example. There are many others you could then consider depending on your specific circumstances, including a high-quality multivitamin, additional antioxidant support, and others.

Sources and References 

SOURCE

• ¹ Claire McCaskill June 10, 2014
• ² The Atlantic June 18, 2014
• ³ Dr. Oz, Belly Melt Tips
• ⁴ FDA.gov, Dietary Supplements
• ⁵ FDA.gov, Recall February 4, 2014
• ⁶ New York Times December 21, 2013
• ⁷ Orthomolecular.org June 14, 2011
• ⁸ FTC.gov
• ⁹ CNN Health January 8, 2014
• ¹⁰ JuniorSlim
• ¹¹ White Magic ECDY98
• ¹² Dopamite
• ¹³ Obesity 2008 Apr;16(4):790-6
• ¹⁴ Can Fam Physician. Mar 2009; 55(3): 257–259
• ¹⁵ J Am Diet Assoc. 2007 Mar;107(3):441-7
• ¹⁶ Metabosyn
• ¹⁷ Am Fam Physician. 2004 Nov 1;70(9):1731-8
• ¹⁸ Coconut Oil Capsules
• ¹⁹ Apple Cider Vinegar Plus
• ²⁰ Forbes October 1, 2012
• ²¹ Self July 25, 2011
• ²² Healthy Eating SFGate, White Kidney Beans
• ²³ Orthomolecular.org June 14, 2011

http://articles.mercola.com/sites/articles/archive/2014/06/25/weight-supplements.aspx

HOW TO LOSE WEIGHT: EATING

1. RULE 1: DON’T STARVE YOURSELF

Why would you want to do this anyway? Who has this really worked for? You’ve tried it already? If it worked, you wouldn’t have to try it again, would you now? The truth is, you’ll only end up fatter than when you started. But just so you don’t feel too bad, it really isn’t your fault. The body is cleverly designed, and has what is often referred to as the “starvation protection mechanism” or “starvation mode”. This evolutionary mechanism kicks in when the body isn’t meeting its nutritional demands (around less that 1200 calories for women),

Slows the loss of body fat and triggers the loss of muscle mass. These two points alone produce an unfavorable effect in body composition, resulting in a body type known as skinny fat. Basically, you risk ending up with a higher body fat percentage, even though you weight less.

2. QUALITY NOT QUANTITY.  NUTRIENTS vs  CALORIES

There are many means of consuming, say, 1,000 calories. Other than calories, your body also needs nutrients. And while of course calories are important it is often the lack of nutrients on a very low calorie diet that catches people out. To successfully remain on 1,000 calories a day requires that you feed your body the nutrients it needs. If you do choose to go on a very low calorie diet, you need to carefully consider your food choices – more than normally. You’ve got to make every calorie count. For example, there is a gargantuan difference between 1000 calories of fast food and 1000 calories of nutrient-rich, fiber-rich foods. If you’re going to severely restrict calories, you’ve got to have a plan – and follow it.  To lose weight fast (and healthily) it is important that the foods you eat are:

• High in Fiber: Increases the feeling of fullness. Research indicates that consuming an extra 14 grams of fiber a day is associated with a 10% decrease in calorie intake and a loss of 1lb of weight per week body weight.

• Rich in Protein: Research shows that calories-for-calorie, protein makes a person feel more full than either carbohydrates or fats. Eating sufficient lean protein will help control hunger. In other words, you feel fuller after eating less and calorie intake is reduced. Furthermore, eating protein is important a no-protein diet is particularly risky. For fast weight loss, focus on egg whites, skinless poultry breasts, fish, shellfish, nonfat dairy foods,  95% lean meat and soy products.

• LOW ENERGY Density: The energy content of food, gram for gram, has a big impact on weight loss. Energy content refers to the amount of calories in a gram of food. Generally, the more water a food contains the less energy (i.e. calories) it has. Think of celery that is high in water and low in calories (10 calories). Compare this with salted peanuts (300 calories), which are mostly fat.

• HIGH NUTRIENT Density: A huge and vitally important reason that people fail on their weight loss diets is the nutrient content of their diet. Nutrient density is too often underestimated. While it might not be the most glamorous reason, it is one of the most significant factors to determine whether you will lose weight fast. You might not think about the nutrient content of what you’re eating, but your body does. If you drop your calorie intake without maintaining your nutrient intake, your body takes steps to ensure its nutritional needs are met and your weight loss efforts are almost certain to fail. On weight loss diets, nutrient content can be make-or-break. Fruit and vegetables are high in nutrients, as well as fiber, and should form a central part of your diet to lose weight fast.

• SUPPLEMENT: You should take a multivitamin and mineral supplement while following a lower-calorie eating plan geared for fast weight loss.

It isn’t a case of food quantity, but food quality to ensure you meet your body’s nutrient needs. You can drop your calorie intake significantly and feed your body all the vitamins and minerals it requires by going for nutrient dense foods. Fast weight loss need not mean sacrificing your health and good looks. Depriving your body of calories so that you can burn your fat reserves does not mean that you also have to deprive your body of vitamins and minerals. Diets with the aim of losing weight fast and that only involve eating one type of food (i.e. mono diets) can cause some undesirable effects because they lack the essential nutrients your body needs to survive. Here’s more about fast weight loss. Quality food, instead of quantity to continue satisfying your body’s requirements

3. REDUCE CALORIES SLOWLY

Yes, you’re eager, but if you cut back your calories to the extreme, where do you go when you hit the inevitable weight loss plateau? Start slowly and every time weight loss slows you can cut back your calorie intake a little more, or even better increase you calorie burn by exercising more.

4. EQUALLY – DON’T EAT TOO MUCH

Distinguish between hunger, greed and boredom. Only eat when you’re hungry.

SOURCE:
http://www.superskinnyme.com/how-to-lose-weight-fast.html