Summary of the 18 tips in this weight loss guide:

1. Pick a low-carb or high-satiety diet
2. Only eat when you are hungry
3. Eat real food. Takeaways aren’t real food
4. Eat ONLY when you are hungry
5. Wisely track your journey towards success – it’s the only way to see how far you’ve come!
6. Resilience and determination are essential when it comes to achieving your goals.
7. Moderation is key when it comes to health and wellness – including fruit!
8. NO Beer
9. Step away from the non-caloric sweeteners and opt instead for a healthier alternative – your body will thank you!
10. Take a moment to review the medications you may need.
11. Sleep is the key to stress-free living!
12. Let’s explore lighter but still delicious alternatives to dairy and nuts for our meals!
13. Fuel your body with essential vitamins and minerals for optimal health.
14. Give intermittent fasting a try for an energized and invigorated you!
15. Whether you’re training for a marathon or just looking to stay fit. Exercise wisely and reap the many health benefits it brings!
16. Tantalize your tastebuds and boost to higher ketone levels for a more nutritious day!
17. Looking after your health is a top priority. What better way to do that than getting a check-up of those vital hormones?
18. If you are looking for a way to kickstart your weight-loss journey, why not consider the potential benefits of medication? With careful monitoring and doctor consultation, there may be an option out there that can help give you that extra boost!

1. Pick a low-carb or high-satiety diet to help you lose weight

If you’re looking to slim down, why not start by saying goodbye to sugar and starch? It’s an old-fashioned concept – people have been cutting carbs in their diets for over a hundred years. But modern science has now revealed that this tried and tested approach is just as effective. It may even be better than all the other diet plans out there.

If you’ve ever tried to lose weight, I’m sure you can relate. The advice “just eat less” might be good in theory but trying it out is a completely different story! Hunger tends to get in the way of most diets.

We all know how difficult managing cravings and sticking with portion control can be. No wonder “yo-yo dieting” has become so common.

With so many diets out there, it can be hard to decide which is best for losing weight. But one, in particular, seems to have the upper hand – low-carb dieting!

Not only does this plan encourage you to eat less naturally, but its delicious meals also make slimming down a pleasure rather than a chore.

Bon Appetit!

Cutting Those Carbs

Cutting down on carbs can be just as effective at reducing calories – without counting them! This was demonstrated in 2012 when a study showed that those who had lost weight experienced far less reduction in their energy expenditure over 24 hours compared to people following a low-fat diet. That’s an impressive 300 fewer calorie difference – so ditch the calculator and get your carb fix!

Imagine an entire hour of exercise a day without having to lift a finger! That’s the astonishing potential according to one Harvard professor behind this new study. It would be like gifting yourself with the same calorie-burning benefits you’d get from moderate-intensity physical activity. How incredible is that?

Weight loss can give your metabolism an extra boost! A recent, intensive study confirmed that those who maintained their weight on a low-carb diet were burning 200 to nearly 500 more calories each day than people eating high or moderate carbs.

This means if you stick with it and keep the pounds off, you could be giving yourself long-term health benefits. These include increased metabolic efficiency – how inspiring is that?

Trying to trim some unwanted pounds without a constant feeling of hunger? For those looking for an alternative approach, consider eating higher-satiety foods.

Packed with protein and fibre, these flavourful meals can help you reach your wellness goals while satisfying cravings. Let me show you how tasty slimming down can be!

Eating to satiety can be the key to maintaining any type of diet, especially those that involve cutting carbs. So isn’t it just wonderful knowing that you don’t have to narrow down your food choices or sacrifice flavour? Let’s embrace all different types of diets to lose weight!

So what does it all mean? 

Eating a low-carb diet can do wonders for your health and waistline. Not only does it help keep hunger at bay, but studies have shown that the lower carb count means more fat is burned whilst resting! Eating higher satiety foods within this framework ensures you shed those excess pounds without having to endure constant feelings of deprivation – perfect for living out keto or low-carb lifestyles.

2. Eat when you are hungry

Nothing satisfies quite like a tasty meal enjoyed when you’re truly hungry. Make sure not to rush things – wait until your appetite has been roused and indulge in some delicious grub!

Craving something tasty but don’t want to break your low-carb diet? No problem! With the keto way of eating, you can trust your body’s natural signals for hunger and satisfaction.

We’re giving you permission to enjoy as many — or few — meals a day without guilt – so listen up foodies; it’s time to ditch those restrictive diets once & for all!.

Eating regularly is important for nourishing the body, however, if you’re looking to drop a few pounds then it’s worth considering curbing those snacks in between meals. Adding protein and fibrous vegetables can help keep hunger pangs at bay while still helping maintain good nutrition. Something much more satisfying than an unhealthy snack!

Food should be a source of joy in life and something to savour, not an obligation. Eating when you’re hungry is important – if that’s once or twice per day without snacking then go for it! Low-carb diets are also great for reducing hunger too, so why not experiment with upping the protein levels during meals? Deliciousness awaits!

If you’re looking to cut back on your food intake, protein is the way to go. Numerous studies have shown that increasing dietary protein content leads not only to greater satisfaction but also helps reduce unhealthy cravings for more food – making it both healthier and tastier! So if you want a diet which feels good too, look no further than incorporating generous portions of proteins into your meals.

3. Eat real food. Detest “low-carb labels”

It’s easy to be tempted by all the ‘low-carb’ products on offer. But don’t forget that a healthy weight loss diet should primarily centre around real food. So keep an eye out for clever marketing tricks and stick to your own delicious home cooking!

Prioritize what humans have been eating for thousands of years, e.g. meat, fish, vegetables, eggs, butter, olives, nuts etc.

This should be obvious, but creative marketers are doing all they can to fool you (and get your money). They will tell you that you can eat cookies, pasta, ice cream, and plenty of chocolate on a low-carb diet… As long as you buy their brand. They’re often full of carbohydrates. Don’t be fooled.

Looking to drop a few and feeling like you could do without all the carbs? Nix those special “low-carb” products – turns out, they’re still chock full of them!

Dabbling in a low-carb diet? Before you buy that loaf of so-called ‘low carb’ bread, make sure to check the ingredients. Grains are definitely not welcome here! Don’t be fooled by sneaky companies who try and sell it as an option.

Two simple rules to avoid being tricked into purchasing unhealthy “low carb” products:

• Forget the faux “low carb” temptations like cookies, bars, and chocolate. Life is too short to skimp on quality ingredients for a tasty treat so why not make it yourself? Bread, pasta and ice cream made from scratch ensure you know exactly what’s going in. This makes them all totally indulgent guilty-free pleasures!
• When you’re shopping, steer clear of products bearing the words ‘net carbs. They may be trying to trick you with false promises. Keep your eyes open and shop smart!

Eating fresh, glorious real food should be a top priority. Where possible, pick your products without needing to read through long lists of ingredients. Chances are you know the natural goodness when it’s right in front of you!

In 2019, a groundbreaking study revealed that processed foods are much more likely to make us overeat. In fact, those involved ate an average of 500 calories over their baseline diet!

Even when attempting to match the macro-nutrient levels between highly and less processed food groups. Clearly, there’s something about ultra-processed meals that just can’t be replicated without diving deeper into our pantries.

4. Eat ONLY when you are hungry

When it comes to achieving your weight goals, there’s nothing more important than knowing when and what to eat.

Eating low-carb or higher-satiety foods whenever you’re hungry is great for keeping off the pounds. Don’t forget that if you aren’t feeling peckish then you can simply wait until hunger strikes again!

Taking a mindful approach towards food will help speed up those all-important rewards on the scale.

Don’t let unnecessary snacking interfere with your health goals – it’s so important that we should take a moment to focus on it!

With low-carb diets becoming a popular way to maintain health and wellness, it’s important to be aware of the potential for unnecessary snacking.

Unhealthy choices can easily become our go-to if we aren’t paying attention! My advice? Be mindful when choosing snacks as you’d like on your journey. There are three common traps that may derail you without warning.

1. Dairy products such as cream and cheeses can be incredibly indulgent, so it’s important to remember that a little goes a long way! Beware of noshing on cheese in front of the TV late at night when you’re not really hungry, or overindulging in heavy cream desserts even after you’ve had your fill. Instead, try sprinkling some savoury grated parmesan atop an Italian dish for dinner – deliciously satisfying yet light enough to enjoy without any guilt.
2. Nuts. It’s all too tempting to keep on munching – and salted nuts are the most delicious, yet hardest nut of them all. So why not try this ‘science-approved’ tip: rather than bringing a bag full of these salty snacks right up to you in front of that Netflix show, stick with just one small bowl instead! Now there’ll be no more excuse for overindulgence!
3. Low-carb baking. If you’re attempting to slim down, it’s worth remembering that succumbing to the temptation of baked treats made with almond flour and sweeteners can lead your progress astray. So think twice before going on a tasty but ill-advised cookie run!

Feel free to skip meals

When it comes to breakfast, research shows that there’s no need to consume something if you don’t feel hungry. On certain diets like low-carb or higher-satiety options, the craving for food decreases quite a bit – so take advantage of this! Instead of chowing down on meals just because they’re available, wait until your hunger returns and enjoy an authentic meal when needed. Doing this not only keeps those pesky bills at bay but speeds up weight loss too – result!

For some, the fear of veering off track and giving into a binge can be so intense that it leads to an obsession with snacking between meals. A wise practice might just be to take control rather than letting your appetite dictate when you eat!

Don’t be tempted by sugary treats or starchy carbs – they may lead to hunger pangs that can easily derail your diet goals. Instead, have patience and keep those cravings at bay with a few low-carb snacks here and there; it’s the best way of guaranteeing success in reaching your healthy lifestyle desires!

Bottom line: Weight loss can be joyous and sustainable when you listen to your body’s cues. Instead of sticking blindly to a schedule, honour hunger pangs as they come so that healthy choices become natural habits.

5. Wisely track your weight loss journey towards success – it’s the only way to see how far you’ve come!

At first, glance, keeping track of your weight-loss progress can seem like a straightforward task. What could be easier than hopping on the scale and seeing how our diet changes are paying off? But beware – relying too heavily solely on those measurements may have unexpected negative results; it might leave you feeling anxious or unmotivated for no good reason at all! Remember that muscle gain is also a great thing to aim for – after all, muscles don’t lie when assessing whether we’re making healthy strides in our wellness journey!

If you’re looking to make real progress in your health journey, it’s not enough these days just to weigh yourself. Track the changes happening within by quantifying body composition with a DEXA scan or hydrostatic weights – whatever works for you! And if those options aren’t available, measuring waist circumference is an easy way of seeing that belly fat melt away and feeling proud of what wonderful things your body can achieve.

Here’s how to do it:

1. Put the measuring tape around your middle, slightly above your belly button (to be exact: at the midpoint between your lowest rib and the top of your hipbone, at your side)
2. Exhale and relax (don’t suck in your stomach)
3. Make sure the measuring tape fits snugly, without compressing your skin
4. Measure

Checking your progress

Starting your weight loss journey? Keep track of how far you’ve come! Measure your waist circumference, overall body weight and other areas like around the chest or buttocks. Then write down the results weekly or monthly – it’s a great way to gauge progress.

Don’t let short-term fluctuations fluster you! Weight can go up and down depending on what’s going on in your body each day, so focus more on the long-term trend to get an accurate picture of your health.

6. Resilience and determination are key when it comes to achieving your goals.

To achieve lasting weight loss, it’s important to come up with a strategy that works for the long haul.

Fad diets and starvation can lead to “yo-yoing,” not to mention disappointment when expectations are too high or unrealistic.

What to aim for

Going on a low-carb or high-satiating diet is an excellent way to kickstart your weight loss journey. Many people have found that in the first week, two to six pounds can quickly be shed – and if you still need more trimming away of excess bulk? Then expect about one pound per week as long as there’s plenty left for which to work!

For many, a healthy weight loss journey sees around 50 pounds (23 kilos) dropping off annually. But our bodies are all different; teenage boys often find their losses come quicker while the more experienced ladies tend to take it at a somewhat slower speed.

For those trying to shed a few extra pounds, following a low-carb diet and exercising regularly can be beneficial – especially if you need to lose quite a bit of weight.

Whenever your body starts feeling deprived, it’s important that you feed yourself nourishing meals in order to stay energized throughout the process; plus this will ensure no unnecessary losses occur due to hunger or dehydration.

Once you’ve reached your desired look, however, things tend to slow down as our bodies naturally gravitate towards what they consider healthy equilibrium – so don’t worry about becoming underweight!

Are you feeling the effects of semi-starvation after restricting your calories?

Focus on improving your waist circumference and health first – it can take some time before seeing changes in weight. So don’t forget to be patient while caring for yourself!

Weight loss plateaus

Don’t despair if you don’t immediately see the results of your hard work! Weight loss plateaus are normal, and can happen to anyone.

Don’t let it get you down – just keep going like a trooper, and eventually, those numbers will start moving in the right direction again.

How to keep the weight off long term

We all know how hard it is to slim down and keep the weight off in the long run. But unless we make lasting changes, our efforts will be for nothing – because if you don’t sustain your new lifestyle habits, that excess poundage won’t stay lost forever!

We all know diets can be tricky. After all, your body is uniquely yours and you need to find the eating plan that gives it just wants it needs!

That’s why being open-minded and adjusting along the way is key – what gave remarkable results at first may not work in the long run.

So don’t get too fixated on one diet; instead, focus on finding a balance for success with higher satiety carbs as well as ketogenic options.

No Quick Fix

Instead of looking for a quick fix, try taking baby steps towards your goals – slow and steady wins the race!

By making small changes every month and staying committed to healthy habits over time, you won’t just be shedding pounds but also confidence as each success builds up. Reach for those long-lasting body goals with inevitability progress!

PS: Starting a new habit can seem daunting – like kicking the smoking habit. But with perseverance, it will get easier and soon enough become second nature!

7. Moderation is key when it comes to health and wellness – including fruit!

Despite its reputation for being a health-boosting snack, this tasty treat is not all it’s cracked up to be. Don’t be fooled by fruit’s nutritious aura – hidden among the vitamins and antioxidants there lies an abundance of sugar! Take that orange or grape: sweet enough? Probably so!

Eating a variety of low-sugar whole fruits is the way to go for anyone looking to improve their health. These tasty treats contain soluble fibre that helps you feel fuller and longer.

Even better news – up to 30% of the sugars found in fruit may not be absorbed at all! So why not indulge your sweet tooth with some fresh berries? Delicious and nutritious!

No doubt, fruit is packed with healthy nutrients – but if you’re having more than five servings per day, be aware that it could equate to a whopping 52 grams of sugar.

That’s the equivalent amount as in 16 ounces of soda! So when choosing your daily snacks and treats, just bear this sugary truth in mind.

Isn’t fruit natural?

Fruits have come a long way since their humble, wild beginnings! We may take for granted the bountiful basket of plump and juicy fruits we find in our grocery stores today, but these offerings are nothing like their predecessors.

Thanks to years of careful cultivation from curious growers around the world, modern domestic fruit is larger than ever before with thinner skin and smaller pips – making them much more delicious (and sweet!) treats.

8. NO Beer

Beer contains rapidly digested carbs that shut down fat burning. Beer may be known as “liquid bread” for its ability to nourish and fill the belly! That’s why it has gained the distinguished moniker of ‘beer belly’.

Here are smarter (lower-carb) alcoholic options when trying to lose weight:

• Wine (red or dry white)
• Dry champagne
• Hard liquor like whisky, cognac, and vodka (avoid sweetened cocktails)

Enjoy a few drinks without guilt – these delectable beverages have barely any sugars, so they’re better for you than beer! Just keep an eye on those alcohol levels; too much and you’ll be taking your weight loss journey in reverse. Moderation is the key to success here darling!

9. Step away from the non-caloric sweeteners and opt instead for a healthier alternative – your body will thank you!

Replacing sugar with non-caloric sweeteners may sound like a sensible way to cut calories and lose weight.

Unfortunately, research has shown that making the switch won’t necessarily produce results – it’s still important to keep an eye on your overall diet.

10. Take a moment to review the medications you may need.

Working towards a healthier you can be tough, especially when faced with the possible foils of prescription drugs that may impede your progress.

Taking it upon yourself to have an open conversation with your doctor is key- they’ll need all of the facts in order for them to identify if any medication changes should take place.

Three culprits are commonly known for causing weight loss stalls including…

• Insulin injections. Taking control of your dietary intake can reduce the amount of insulin needed and help unlock success along your journey to a healthier lifestyle! Remember to work closely with your healthcare provider to ensure you safely lower your doses. If this isn’t enough, treatment with metformin (an insulin-sensitizing drug) can decrease the need for insulin (at least for people with type 2 diabetes).
• Other diabetes medications, like drugs that stimulate the secretion of insulin by the pancreas (e.g. sulfonylureas), often lead to weight gain. These include Amaryl (glimepiride), Glucotrol/Minodiab (glipizide), Euglucon (glibenclamide), and Daonil (glyburide). Additional diabetes medications like Actos (pioglitazone), Starlix (nateglinide) and Prandin/NovoNorm (repaglinide) also encourage weight gain.
• Cortisone and other glucocorticoids (e.g. prednisone, prednisolone, dexamethasone) are also common offenders. These drugs may cause weight gain in the long run, especially at higher doses (e.g. more than 5 mg prednisolone per day). Unfortunately, a medication like cortisone is often essential for those who have been prescribed it.

These other medications can also cause problems with weight loss:

• Neuroleptics/antipsychotic drugs
• Some antidepressant medications
• Some contraceptives
• Blood pressure medication
• Epilepsy drugs
• Allergy medications
• Antibiotics

11. Sleep is the key to stress-free living!

We all know the struggle of wanting an extra hour or two in bed and a less stressful life, but did you realize this could be causing your weight to fluctuate?

Cortisol levels can skyrocket when stress mounts up and sleep hours decrease – leading us down that oh-so-familiar path towards overeating.

So next time it feels like the world’s against you, take some deep breaths and catch that valuable zzzs!

One way to combat this is to go to bed early enough for your body to wake up autonomously before the alarm clock goes off. Letting yourself get a good night’s sleep is another way of reducing stress hormone levels.

Sleep deprivation, on the other hand, goes hand in hand with sugar cravings.

Could life be making you bulky? Weight loss isn’t always as simple as counting calories – it can also involve reducing your stress!

Think about ways that could help you chill out, and don’t forget the importance of restful sleep.

Make sure to give yourself enough time until your natural body clock wakes up rather than relying on an alarm clock so rudely waking you each morning – because getting adequate shut-eye is essential for keeping trim.

12. Let’s explore lighter but still delicious alternatives to dairy and nuts for our meals!

Wondering if you can power through meals and still stay on track with weight loss?

Saying ‘No’ to low-carb diets isn’t the answer. With a higher satiety diet, appetite regulation means far better results – so yes, it is possible!

Just be aware that some lower-carb foods might not always have enough staying power for larger portions: in which case shift towards dishes proven to satisfy hunger cravings more easily.

Bon appetit!

As we all know, fat is twice as caloric as carbs or protein.

Unfortunately, high-fat dairy products contain lots of calories from their fatty content and the much-loved lactose (milk sugar).

In order to cut back on weight loss stalling foods like butter – it’s best not to overindulge in them if you want a jump start towards shedding those unwanted pounds!

13. Fuel your body with essential vitamins and minerals for optimal health.

Eating healthily and with a balance is of utmost importance for our bodies to stay in tip-top shape. But what happens when we don’t get the essential vitamins or minerals we need?

It’s possible that your body will send signals, like increased hunger levels, prompting us to eat more so as not to miss out on those important nutrients. Although this isn’t definitive yet according to research it looks promising! So let’s fill up our plates with all things nutritious – every tummy deserves a treat once in a while too – no naughtiness here!

Vitamin D

Have you ever considered that the reason why we struggle to maintain a healthy weight in northern countries like the UK, Canada and much of the US is that many people are lacking adequate vitamin D?

While research on whether or not taking additional Vitamin D could actually help us slim down remains inconclusive, there have been studies suggesting it can reduce our fat mass even if no overall loss in body weight has occurred.

In a study of 77 overweight or obese women, those who supplemented with 1000 units of vitamin D daily for 3 months saw remarkable results – on average they lost 2.7 kg (6 pounds), which was significantly more than the placebo group’s mere 0.4kg (less than one pound)!

So if you’re looking to trim down and tone up in no time at all, make sure your diet includes this essential nutrient!

Multivitamins

While there’s no definitive answer on the efficacy of vitamin and mineral supplementation for weight loss, a 2010 clinical trial went some way to establishing an informed opinion.

One hundred women with weight issues were split into three groups – one given multivitamin supplements daily, another calcium supplements and finally a placebo.

All waiting to see if any beneficial effect was had upon their waistlines!

The study went on for six months.

Despite the fact that taking calcium or a placebo showed no change in weight, those who took multivitamins experienced amazing results – with an average of 3.6kg (8lbs) loss!

Not to mention their basal metabolic rate increased for optimal health benefits. Deliciously nutritious indeed!

14. Give intermittent fasting a try for an energized and invigorated you!

Intermittent fasting may just be the thing you need to break through a weight loss plateau – or turbocharge your progress.

It’s worth considering if all else is going right, so don’t let this tip #14 prevent you from exploring its potential benefits!

After all, intermittent fasting simply involves abstaining from food during certain intervals; give it a go and see what comes of it!

Recommended first option – 16:8

Fasting has become a popular way to maintain balance, and trading breakfast for coffee is one of the easiest ways to do this.

Try a 16-hour fast that runs from 8 pm until 12 noon – it can be done while following either high-satiety or low-carb diets!

Or consider skipping dinner; if you eat your meals between 8 am and 2 pm then don’t feel guilty about missing out on dinner.

If you’re looking to make a change in your lifestyle that doesn’t involve counting calories and feels doable, look no further than the 16:8 method of intermittent fasting.

This approach allows for sixteen hours without eating with an eight-hour window within which food can be consumed – it’s easy enough to do multiple days per week or even daily on low-carb/keto diets!

So why not give this strategy a try?

Although it’s possible that doing it more frequently may improve your results, long-term studies are lacking.

Although there’s no definite answer yet on whether frequent fasting will reduce resting metabolic rate as the continuous caloric restriction does, it may be wise to focus your efforts elsewhere if you find yourself prone to overeating during the eating window.

Refining higher satiety meals can help quell hunger and diminish cravings when meal time comes around!

Other kinds of intermittent fasting

From overnight oats to a 4-week plan, there’s an abundance of choices when it comes to achieving your health goals.

If you fancy something more prolonged – and perhaps challenging – why not try extending the amount of time?

With two popular options available, that could be just what’s needed for success!

• Fasting for 24 hours (often dinner to dinner) once or twice a week. This can be effective and easy to do for some people, especially on a keto diet, which usually reduces appetite.
• The 5:2 diet. Eat as much as you need to feel satisfied 5 days a week and then eat calorie-restricted for two days (500 calories per day for women, 600 calories for men). It may take a bit more effort to achieve, but many still find counting calories an enjoyable experience.

What about eating when hungry?

Doesn’t advice on intermittent fasting contradict the advice to eat when hungry? Yes, it does, somewhat.

Don’t forget that it’s not about a restrictive diet – intermittent fasting is simply an option to be part of your own effective tool kit.

Make sure you still take pleasure in meals, eating until satisfaction and allowing your body the necessary rest from continuous feeding!

Let us remember – no deprivation is needed here; just listen carefully to what your body needs so you can enjoy delicious food while maintaining balance over time.

What’s acceptable to drink during fasts?

During a fast, you can’t eat, but you should definitely drink. Water is the drink of choice, but coffee and tea are also great options. During longer fasts, it can be wise to add some salt too, or drink bouillon.

Anything you drink should ideally be zero calories. But it may be acceptable to modify this by adding a small amount of milk or cream to your coffee or tea – if you absolutely need it to enjoy your drink.

What to eat between fasts

If you’re looking to reach your weight loss goals, try combining a low-carb or higher-satiety diet with intermittent fasting.

Science shows us that not only does this approach make the fasts easier and more effective but it can also help switch on fat-burning mode quicker than other methods – for an extra boost of results! 1+1 really DOES equal 3 in this case.

Who should not do intermittent fasting

Intermittent fasting can be a great idea, but not everyone should do it:

• With any dietary changes, it’s always best to seek guidance from a medical professional. If you’ve previously struggled with issues around your relationship with food, then please consider consulting your doctor before attempting intermittent fasting. After all, health should be our top priority!
• If you’re feeling under strain or not getting enough shut-eye, then nurture yourself first. Don’t put your body through an additional challenge like fasting unless it’s already in a good place. Follow my tip #11 for reaching peak relaxation and well-being!
• Prior to embarking on a fasting lifestyle, it’s important that you check with your doctor if you are taking any medications – especially insulin. Your dosages may require adjustment while abstaining from food and drinks during specific periods of time.
• Growing children, pregnant and nursing mamas – you have special nutritional needs! Listen to your body; eat when hunger beckons. If further weight loss is desirable then try the other tips in this guide too!

15. Whether you’re training for a marathon or just looking to stay fit, exercise wisely and reap the many health benefits it brings!

Exercise is often touted as the most important action towards achieving weight loss. However, have you ever stopped to consider why this is only number 15 on the list?

I’m here to reveal a fact that may surprise you: exercise alone is greatly overrated when it comes to shedding those excess pounds!

Just taking the stairs instead of the elevator, or getting off the bus one stop earlier, is probably not going to change the numbers on your bathroom scale.

It’s a myth.

Studies show that if you just start exercising, you’re likely going to need at least 30-60 minutes of workouts per day to noticeably lose weight.

Exercise can still be beneficial to our health and well-being even if it doesn’t result in weight loss!

While we may get a bit hungrier after exercising, there are many positive benefits that exercise provides – learn more about them today with our guide.

So let’s swap Netflix for some squats and feel the satisfying effects of exercise!

Eating processed food and consuming sugary beverages may seem like an easy choice. However, it takes far more than hours spent exercising to undo the damaging effects on our bodies. Especially when there are healthier options available!

Metaphorically that’s like digging a hole, into which you put your ladder, on which you stand and paint the basement-level windows of your house.

Exercise cannot compensate for other behaviours or issues in your life. Those must be addressed first.

The good news

If you’ve already taken the necessary steps to look after yourself, your body will be feeling great and ready to get burned on those fat cells.

Adding further activity can amplify weight loss results as well as reduce insulin levels. So why not pick up that sports class or go for a run?

It’s time to turbocharge towards achieving optimal health!

Also, don’t forget that the non-weight-related health effects of exercise are quite impressive.

Boost your body composition with exercise forms that can stimulate a positive hormonal response – think lifting heavy weights or doing intervals.

It’s not just the physical benefits you will get; such exercises also increase levels of testosterone in men and growth hormones for everyone!

Exercise is not just a great way to get in shape – with increased hormone levels, it can also help you build muscle and reduce belly fat over time.

Feel good AND look your best?

That’s an unbeatable combination! So why don’t you take the opportunity to find something that works for YOU today?

16. Tantalize your tastebuds and boost to higher ketone levels for a more nutritious day!

If you’re still not seeing any results from the 15 top tips, here’s a controversial suggestion to get your ketogenic diet buzzing: boost those delicious little molecules known as ‘ketones’.

Looks like we’ve got an extra surprise up our sleeve!

Why is it controversial? For most people, “low” or “higher” ketone levels don’t make a difference in health and weight loss, and in general, we do not recommend shooting for a specific ketone level.

If you’ve been stuck at a weight loss plateau while on low-carb diets, don’t despair! Raising ketone levels may be the key to getting past it.

A quick explanation: eating fewer carbs lowers your insulin’s fat-storing ability – essentially unlocking energy that was stored in your fat deposits so they can shrink and won’t stand in the way of progress anymore!

Eating fewer calories than you expend is an important part of losing weight, and there are a few simple tricks to help fine-tune your diet for the best results.

With just a little creative thinking from my kitchen, I know that achieving those goals without hunger will be easy!

Ketosis

Deliciously satisfying low-carb diets don’t have to be limiting – if you enter a state of ketosis, your body is able to run on fat as fuel which will help you lose weight!

In this metabolic process, the liver converts stored fats into energy molecules called ketone bodies.

If insulin levels are lowered (through diet or exercise), then the production and absorption of these precious fuel sources rise exponentially. This gives us that extra boost our brain needs for an optimal healthy lifestyle!

Measuring ketones

With just a single needle prick of the finger, today’s amazing gadgets provide you with an effortless way to check your blood ketone level in mere seconds.

Get ready to revolutionize how easily and affordably you can monitor your health!

Here are a few pointers on how to interpret blood ketone results:

• With ketosis, the aim is generally to reach 0.5mmol/L or higher for maximum fat-burning – but not all experts agree on this cut-off point. Some studies suggest that even at lower levels of 0.3 mmol/L providing you’re following a strict keto diet there can still be benefits in terms of weight loss and health improvements; it’s just important to make sure your macros are spot on!
• If your body falls between 0.5 – 3 mmol/L, you’re in the sweet spot of nutritional ketosis! This range is ideal for weight loss and better metabolic health; a little higher or lower won’t make too much difference either way.
• If you’re looking to treat neurological or mental health issues with a ketogenic diet, then you may want your nutritional ketosis levels around the 1.5 – 3 mmol/L mark – though scientific evidence is lacking for this point. Always consult an expert before altering any medical treatments. After all, when it comes to our well-being, nothing should be taken lightly!
• No need for numbers to reach above 3 mmol/L – level 0.5-3 is sufficient! Going higher could mean you’re not taking in enough nourishment, and if you have type 1 diabetes your body might be lagging on the insulin front (definitely something to keep an eye out for!).

Ketones in urine

Are you concerned about your ketone levels? Don’t feel like forking out for a pricey measuring device, or need to test frequently and don’t have health insurance coverage?

In that case, old-fashioned urine test sticks could be just the ticket – they might not give quite as reliable results but they fit much more comfortably into most budgets.

Breath ketone meters

If you’re interested in tracking your ketone levels, a breath meter may be the perfect solution!

Not only does it give an easy-to-read range of mild, moderate and high measurements to determine how deep into ketosis you are (which can be oh-so rewarding!), but with no need for recurring expenses like test strips – think about all those pennies saved over time.

Just make sure that after considering initial costs, your wallet stays just as happy as you do while reaching health goals galore.

How to achieve higher ketone levels

Many who firmly believe they are eating a strict low-carb diet are surprised when they measure their blood ketones. They may be at around only 0.2 or 0.4. Why?

First, you should make sure you are avoiding all obvious sources of carbohydrates (sweets, bread, spaghetti, rice, potatoes). Next, check for “hidden carbs” in salad dressings, dips, and from other sources like alcohol.

In an effort to improve fat-burning, thereby increasing ketone levels, you may consider adding intermittent fasting or exercise to your routine (see tips #14 and #15 above).

Finally, make sure you are eating adequate amounts of protein. A keto diet for weight loss should be at least a moderate protein diet.

A word of warning about weight loss

For those living with type 1 diabetes, ketones may be a complicated topic.

Although it’s true that rising levels can lead to dangerous conditions, in some cases people naturally slip into nutritional ketosis for the same reasons as their non-diabetic counterparts on restrictive diet plans – so long as blood sugar is regulated and insulin intake monitored.

It’s not worth it to overly focus on controlling one’s weight by raising blood ketone levels when you have type 1 diabetes.

This can actually lead to the potentially fatal condition of ketoacidosis, which must be addressed with urgency or else serious health risks could ensue!

If you feel that your sugar and/or ketones are abnormally high, contact a healthcare provider right away. Nothing is more important than taking care of yourself in this case.

17. Looking after your health is a top priority. What better way to do that than getting a check-up of those vital hormones?

Despite your best efforts – diet tweaks and lifestyle adjustments, supplement additions and ketone experimentation galore – you’re still finding yourself far from the desired weight? Don’t fret my friend. There are more paths to success than one!

If you’re feeling out of the ordinary, it may be time to explore whether hormones play a role. Three key areas can hint if this is responsible – investigate further and take control of your well-being!

1. Thyroid hormone
2. Sex hormones
3. Stress hormones

Thyroid hormone

While it sometimes flies under the radar, a lack of thyroid hormones can cause an unwelcome dip in metabolism – something that often affects women most significantly.

With these changes to our bodies and energy levels, we can feel powerless against them but there are steps you can take to gain back control!

Common symptoms of hypothyroidism are:

• Fatigue
• Cold intolerance
• Constipation
• Dry skin
• Weight gain

In these cases, weight gain resulting from decreased metabolism usually does not exceed 15 pounds.

Your doctor can easily arrange for you to take a blood test to measure the concentration of thyroid-stimulating hormone (TSH).

If the test comes back and everything looks good, your thyroid gland is probably fine.

Sex hormones

Sex hormones also affect your weight:

Women: For many women, the endocrine disorder PCOS – polycystic ovarian syndrome – can cause a steady surge in testosterone and insulin levels.

This unwelcome shift may manifest in weight gain or menstrual irregularities (both very common), acne breakouts, difficulty conceiving, as well as increased facial hair growth along masculine patterns.

Men: As we age, declining testosterone levels are totally normal. Unfortunately for some of us though, this decrease can be more drastic. Consequently, it can lead to unwanted weight gain and reduced muscle mass.

Thankfully with a little effort, there are things you can do to nip it in the bud; think smart exercise regimes combined with boosting your vitamin D!

Both men and women should take into account, however, that supplementation of testosterone or estrogen for years on end can come with potential side effects.

It may be wise to accept that you don’t (and shouldn’t!) have the body of a 20-year-old when you’re at least twice that age.

A better option might be to focus on a healthy lifestyle instead. Be as happy and grateful as you can for the body you have.

Stress hormones

When it comes to difficult-to-shift pounds around our middles, cortisol – the main stress hormone – could be key.

If we’re revving too high on this hormone and not getting enough shut-eye (see Tip #11), then increased hunger pangs plus weight gain will become a worrying reality.

Note: certain cortisone medications can also lead to elevated levels of cortisol within our bodies (check out Tip #10).

18. If you are looking for a way to kickstart your weight-loss journey, why not consider the potential benefits of medication? With careful monitoring and doctor consultation, there may be an option out there that can help give you that extra boost!

Losing weight can seem like a dream, but often the reality of diets and laborious exercise don’t always hit the mark. That’s why it’s no surprise that millions are attracted to medicines which promise effortless slimming – with just one pill-a-day!

But do they really work? Well…somewhat, though their effectiveness might be more limited than you’d imagine.

And these pills also come attached with some potential side effects too – making taking them far from risk-free…

While there are drugs that can contribute to modest weight loss, they don’t always come without bothersome side effects.

The good news is that more advanced medications have been developed in recent years and promise up to 10 or even 15% body weight loss – provided you continue taking the drug indefinitely!

That’s right – if you stop the drug, you will likely regain the weight you lost, plus extra if your weight was already on an upward trajectory before starting the drug. Prescription-free supplements

The internet is full of claims of magic supplements that can make you thin. Unfortunately, the only thing they’ll make thin is your wallet. 

Carb Blockers

For those looking for a carb-free diet, prescription-free “carb blockers” may sound like the perfect solution. However, despite their reputation in studies funded by companies selling them. These blocks have only achieved minimal impact on weight and body composition.

It’s definitely more effective to not eat the carbs in the first place (it’s also free).

Older appetite suppressants

In the United States, it’s possible to use amphetamine-like appetite suppression – legally! Despite being FDA-approved for use that lasts no longer than twelve weeks there are still options available.

Whether you’re looking into phentermine or liraglutide. These drugs aren’t approved by EU regulations so take care if travelling across continents with them.

• Phentermine
• Phendimetrazine
• Benzphetamine

Combination therapy

Qsymia combines a small dose of phentermine (see “Older appetite suppressants,” above) with a small dose of topiramate, an old anti-seizure drug.

This is available in the US, but it got rejected in Europe (where the risks were judged worse than the benefits).

Be careful

While there may be promise in some weight loss drugs, they cannot guarantee that you will miraculously become slim overnight.

Most have the potential to bring with them uncomfortable side effects and their effectiveness is minimal at best – so success should not always be assumed!

Summary

In conclusion, it is clear that while there are many potential options when it comes to weight loss drugs, they cannot guarantee success and may come with side effects.

It is important to do your research before considering any medications or supplements for weight loss as some of these products can be dangerous if not taken correctly.

When looking into ways to lose weight healthily and safely, start by making small lifestyle changes such as eating healthier foods and exercising regularly.

These steps will help you achieve the body of your dreams in a safe and sustainable way!

What are your plans for losing weight during 2024? Leave a comment below!

The post Lose Weight in 2024. 18 Tips to Help You Achieve Your Weight Loss Goals. appeared first on proGRO Nutrition.

Amino acids are integral components of the human body. These essential amino acids play a vital role in numerous bodily functions. You may have heard about them before, but what exactly are aminos and how do they help your body?

Let’s explore what amino acids are and why they are so important for our health.

What Are Amino Acids?

Amino acids are organic compounds that contain an amine group (NH2), a carboxyl group (COOH), and an R group (side chain). These molecules make up structural proteins. They are essential for building muscle, repairing tissue, providing energy, regulating hormones, and helping with overall bodily functions.

There are 20 total amino acids, out of which there are nine essential amino acids. They are essential because the body cannot produce them. Therefore, these must be obtained from food sources or supplements.

Eleven Nonessential vs. Nine Essential Amino Acids

Before delving into the nine essential amino acids, it’s important to be aware of a separate set.
These are the 11 nonessential amino acids. Knowing both types of aminos is key to understanding how these tiny building blocks can impact our health and well-being!

The eleven nonessential amino acids are:

• Alanine
• Arginine
• Asparagine
• Aspartic acid
• Cysteine
• Glutamic acid
• Glutamine
• Glycine
• Proline
• Serine
• Tyrosine

In contrast there are nine essential amino acids, which are:

• Histidine
• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine

Although it was almost always thought that infants were the only humans who needed to consume histidine for essential protein synthesis, modern research has revealed adults also rely on dietary sources of this amino acid – making it a crucial part of a balanced diet and deeming it an official ninth member of the essential amino acids classification.

What About Arginine?

Scientists debate how many amino’s there are. Some claim there is a tenth member of the essential amino acids family.

Not only does arginine warrant special consideration due to its classification in a separate group, namely conditional amino acids. The fact that premature infants must obtain dietary sources of it points to how important this nutrient is for our bodies.

Even under normal conditions, an individual’s need for conditional amino acids can become more pressing when experiencing prolonged physical or emotional distress; in such cases increased intake of conditional amino acids like Arginine may be necessary.

Histidine

Histidine may not sound familiar, but it is the precursor to histamine – a key element in allergic reactions. Histamine plays an important part in our immune system by triggering inflammation and keeping us safe from illness.

Who knew this vital amino acid had ties with sexual function too? It turns out that antihistamines can actually lower one’s libido!

Histidine isn’t only responsible for generating histamine; it also plays a role in tissue repair, pH stabilization and the production of haemoglobin – essential for oxygen transportation.

Low histidine levels have been associated with rheumatoid arthritis sufferers, leading to its potential use as an applicable treatment option!

Moreover, Histidine has a protective role in the body – safeguarding our nerve cells, myelin sheaths and tissues from radiation and heavy metals. In doing so, it helps to keep us safe!

Sources of histidine include:

• Meat, Poultry & Fish
• Eggs & Diary products
• Whole grains, Nuts & Seeds

Isoleucine

Isoleucine is one of three valuable components in the BCAA family. This power trio provides essential building blocks for protein production, and these unique branched-chain amino acids have a structure that gives them a remarkable advantage over other aminos when it comes to muscle support.

Haemoglobin needs isoleucine to function properly and, unlike many other amino acids, it also helps with clotting and wound healing. Isoleucine plays a vital role in energy regulation.

Moreover, the highest concentrations of this valuable compound can be found in muscle tissue. This is where it speeds up recovery after intense exercise – aiding both repair processes as well as it helps regulate blood sugar levels.

Sources of isoleucine include:

• Meat, Poultry & Fish
• Eggs, Tofu & Diary Products
• Spirulina
• Legumes

Leucine

Leucine is an essential amino acid that packs a powerful punch! It plays an important role in muscle growth and repair, aiding protein synthesis to maximize your gains.

Not only that – its ability to boost energy production within the muscles makes it ideal for those looking for peak performance during any exercise session!

Furthermore, Leucine is a vital part of overall well-being, helping the body grow strong bones and muscles while enhancing wound healing. It also increases growth hormone production to support metabolic processes and prevents insulin resistance.

Sources of leucine include:

• Meat, Poultry & Fish
• Eggs, Tofu & Diary Products
• Legumes (plant foods)
• Pumpkin seeds

Lysine

Lysine is not just a regular essential amino acid – it helps your body to maintain good health in more ways than one! It promotes the proper synthesis of protein and aids with calcium absorption.

Additionally, lysine can strengthen the immune system by aiding in antibody production as well as providing protection against viruses. Consequently making it one of the indispensable immune system amino acids for optimal well-being.

Lysine promotes cell repair and collagen synthesis. It helps maintain the structural integrity of connective tissue like joint cartilage, healthy skin and tendons by strengthening artery walls to combat atherosclerosis. This is a dangerous condition that can lead to serious health complications down the line!

Those who are on a vegetarian or vegan diet must be particularly mindful of their lysine intake as it is often the most scarce amino acid found in plant foods. More specifically plant proteins such as cereal grains. Supplementation or careful selection of protein sources may help to ensure that these individuals meet daily dietary requirements for this essential component of growth and development.

Sources of lysine include:

• Meat & Poultry
• Sardines
• Parmesan cheese
• Tofu
• Fenugreek, Buckwheat, Quinoa
• Legumes (plant foods)

Methionine

Methionine is a vital amino acid for the human body, as it serves multiple functions. It not only helps initiate the synthesis of protein but also assists in forming cartilage and strengthening joints.

Furthermore, methionine facilitates the absorption of essential minerals like selenium and zinc while aiding detoxification to purge chemicals such as lead and mercury out of our bodies. Its anti-inflammatory properties even provide relief from arthritis symptoms!

Consequently, all these benefits make this unique sulfur-containing compound an indispensable part of our nutritional journey towards health!

Sources of methionine include:

• Meat, Poultry & Fish
• Eggs & Dairy products
• Brazil nuts & Sesame seeds
• Broccoli
• Onions

Phenylalanine

Phenylalanine is a key piece of the puzzle when it comes to protein and enzyme synthesis, but its real superpower lies in its ability to transform into tyrosine. Tyrosine then produces all kinds of feel-good brain chemicals that help us regulate our moods, and focus on tasks at hand, as well as powerful hormones like dopamine, epinephrine and norepinephrine.

Phenylalanine has long been suspected of possessing powerful properties to combat a range of medical issues, from symptoms like depression and ADHD to more serious conditions such as MS or Parkinson’s.

Additionally, recent studies have suggested that its ability to control neurotransmitter production could provide beneficial relief for individuals struggling with vitiligo, and rheumatoid arthritis too.

Dietary protein sources of phenylalanine are:

• Meat, Poultry & Fish
• Eggs
• Parmesan cheese
• Roasted soybeans
• Legumes
• Kamut
• Pumpkin seeds

Threonine

Threonine is a vital amino acid that plays an important role in keeping the heart, immune system and brain functioning optimally. It is also essential for producing two other aminos- Serine and Glycine – both of which are fundamental to building strong muscle tissue, collagen and elastin.

These proteins are found in elastic bodily tissues like skin cells, blood vessels & tendons.

Threonine also helps build robust bones and tooth enamel, helps speed up fat metabolism, stimulates wound healing and aids in the prevention of fat accumulation in the liver.

Moreover, it’s necessary for maintaining the integrity of gastrointestinal mucosa, which is a factor in leaky gut syndrome.

Sources of threonine are:

• Meat (a source of complete protein), Poultry, Salmon & Shellfish
• Cheese
• Watercress
• Pumpkin seeds

Tryptophan

Every infant’s growth, not to mention adults too – is dependent on tryptophan. Moreover, with its influence over protein synthesis and breakdown, the human body needs this dietary essential for optimal performance!

But there’s more. Did you know that Tryptophan serves as a precursor of niacin? Furthermore, it synthesizes serotonin – a neurotransmitter known for regulating mood.

Sources that contain Amino Acids that are essential Like tryptophan are:

• Meat, Poultry & Tuna
• Eggs
• Legumes
• Mozzarella
• Oatmeal

Valine

Like isoleucine and leucine, the third and final BCAA, valine, is necessary for tissue repair, muscle metabolism, and blood sugar control.

Additionally, it helps keep our nitrogen balance regulated to ensure proper health.

Sources of valine are:

• Meat(a source of complete protein), Poultry, Fish
• Soybeans
• Legumes
• Mushrooms
• Whole grains

The Benefits of Amino Acids

Amino acids have a number of health benefits that can help improve the quality of one’s life. For example, some essential amino acids can help boost energy levels by converting glucose into energy-producing molecules in the cells.

Additionally, some amino acids help regulate mood by producing neurotransmitters such as serotonin and melatonin. Other aminos aid in digestion by helping break down proteins into smaller units to be absorbed more easily by the body.

Finally, certain essential amino acids can also boost immune function. It does this by increasing the production of antibodies to fight off infection-causing bacteria or viruses.

What Foods Contain Amino Acids?

Amino acid-rich foods include fish, poultry, eggs, dairy products, nuts/seeds/beans, whole grains and legumes. Vegetarian diets can also provide adequate amounts of essential amino acids from plant foods such as quinoa or tempeh.

However, it is important to ensure you consume a variety of protein sources throughout the day to get all the necessary nutrients your body needs.

In addition to natural dietary sources of amino acids, there are also many commercially available supplements on the market. They contain isolated forms that can be taken as needed depending on individual needs.

5 Signs of Amino Acid Deficiency

1. There is a noticeable decrease in muscle.
2. Higher sense of anxiety and deeper feelings of depression.
3. You find it difficult to concentrate
4. Your digestive system is disturbed
5. Healing times increase

Muscle Loss

As we age, muscle loss is an inevitable part of life. This process, often mistakenly referred to as sarcopenia, can be accelerated if we don’t get enough essential amino acids in our diet.

When we have a lack of these essential amino acids, our body needs to make up the difference somehow – and it does this by breaking down muscle. This is not a sustainable strategy and can have serious consequences.

Increased Anxiety and Depression

Our diet can greatly impact our emotional well-being. Tryptophan, an essential amino acid found in many foods – from red meats to nuts and spinach – is a key ingredient for the production of serotonin. As a result, this critical neurotransmitter prevents depression-like symptoms by balancing out moods and emotions.

The results of one study indicate that when tryptophan intake drops below average levels, it affects not just physical health but mental well-being too! So what we eat can directly influence how we feel emotionally as well as physically.

Having Difficulty Concentrating

If you’re feeling overwhelmed and like your brain has been shrouded in a fog, it could be that insufficient levels of amino acids are to blame.

Essential for the production of neurotransmitters such as serotonin and dopamine, tyrosine plays an especially crucial role – without enough, unhindered cognitive performance becomes nearly impossible. Leaving energy levels low while reducing overall mental clarity.

Digestive Disturbances

Maintaining balanced levels of essential amino acids in our diet is essential for keeping the digestive system working smoothly.

We rely on these building blocks not only to synthesize enzymes and power muscle contractions but also to help manage various gastrointestinal disorders.

Furthermore, recent research has even shown that amino acid supplementation can have a real impact on treating certain ailments related to digestion!

Slowed Healing Time

Amino acids provide incredible benefits to our bodies; they enable faster recovery and foster strong bones, all while boosting our immune function and its ability to ward off infection.

Fascinatingly, research has shown that adding essential amino acid supplements creates a much more efficient healing process for bone fractures – an essential property in the battle against injury!

Additionally, studies point toward a decrease in immunity when one does not receive enough of these important molecules – so get your daily dose today!

Can You Buy Them As Supplements?

Amino acid supplements are available commercially, and they can be a great way to ensure you’re getting all the essential amino acids your body needs.

However, it’s important to consult with a doctor before starting any new supplement regimen to make sure they are right for you. Supplementing your essential amino acids can be worth it if you’re looking for an easy way to get all the nutrients your body needs.

Taking amino acid supplements is especially popular with bodybuilders and sports people for muscle growth.

Are There Any Side Effects of Taking Supplements?

Supplementing with aminos can have some side effects, especially if taken in large doses.

Consequently, too much of any one amino acid can lead to an imbalance in the body and disrupt the other amino acids as well as other hormones and bodily systems.

Some of the most common side effects associated with taking too many amino acid supplements include nausea & diarrhoea.

The Takeaway

In conclusion, it is clear that understanding what amino acids are and how they help your body is important for optimal health maintenance.

Eating natural sources such as fish or poultry will ensure you get enough essential amino acids in your diet while supplementing with isolates can further increase the intake of amino acids as needed depending on individual needs/goals.

Let me know your opinion of amino acid supplements in the comments below

The post What Are Amino Acids and How Do They Help Your Body? appeared first on proGRO Nutrition.

This Nutrition 101 will change your life! Have you ever wondered why some people seem to be able to eat whatever they want and not gain a pound? This, while others have to watch every bite they take?

We all know that eating healthy is essential. However there is so much conflicting information out there, it can be hard to know where to start.

The good news is that making small changes in your diet can have a big impact on your health.

In this blog post, we will address 25 basic nutrition tips.

By the end of this nutrition 101 article, you’ll have a better understanding of how to make nutritious choices that work for you. So let us get started!

The importance of a balanced diet

Eating a balanced diet is essential for optimal nutrition and overall health. Consuming a variety of fresh fruits, vegetables, whole grains, lean proteins, and healthy fats is the nutrition 101 that everyone should know.

This kind of diet gives your body the nutrition and energy it needs to function properly. Each type of food provides different nutrients in varying amounts. You should eat foods from all the different food groups in order to get a complete set of vitamins and minerals.

Eating processed foods with added sugar, unhealthy fats or excessive sodium can lead to poor nutrition and an increased risk of future health problems. Healthy eating habits are key to having enough energy throughout the day as well as feeling satisfied after meals.

Stimulating your body with a balanced diet helps you live longer and stay healthier. The best way to avoid overeating is by eating smaller portions more often.

In conclusion, a balanced diet supplies your body with nutrition while incorporating all food groups in moderation is crucial for achieving a healthy lifestyle.

The difference between healthy and unhealthy foods

Nutrition can tremendously impact one’s overall health and well-being; however, it’s not always easy to tell the difference between healthy and unhealthy foods. An important part of nutrition 101 is understanding the differences between these two types of foods.

Healthy foods typically contain wholesome ingredients, lots of nutrients and fibre, and relatively few calories.

On the other hand, manufacturers typically fill unhealthy foods with empty calories, processed sugars and fats, preservatives, and artificial flavours or colours. Although many people enjoy these junk foods in moderation, it’s important to remember that eating too much of them can cause serious harm to your health over time.

To ensure you’re getting proper nutrition, try to focus on eating more healthy whole grains and produce while limiting your intake of processed foods – this way you can be sure to enjoy all the benefits good nutrition has to offer!

How to read food labels

Reading nutrition labels can be intimidating, but with a few tips, it doesn’t have to be. Start by looking at the serving size: nutrition information on food labels is based on this amount.

Next, check the calories per serving – remember that calories aren’t bad, but it’s important to watch how many you’re eating. After that, nutrition 101 tells us that nutrition labels should include the total fat and saturated fat content per serving. You should definitely keep an eye on these as scientists have linked trans fats and saturated fats to higher cholesterol levels.

Looking for fibre? Check the label for dietary fibre; most nutritionists recommend about 25-35g of fibre a day for adults.

Finally, as tempting as it might look; try to avoid focusing on the percentage of vitamins and minerals – nutrition percentages are based on 2000 calories per day, so they won’t necessarily reflect your own daily nutrition needs.

So there you have it: nutrition labels don’t have to be confusing! With some practice, you’ll know exactly what to look out for while making sure your diet remains nutritionally balanced.

The key takeaway from all this? Get familiar with nutrition labels so you can make informed choices about what goes into your body!

Nailing nutrition 101 is easier than ever when you know where to look for help! Happy label reading!

The dangers of processed foods

Processed foods are convenient, but they can be a health hazard. Most of the time, they will contain added sodium, sugar, fat, and preservatives that can significantly harm your body.

High levels of sodium can cause high blood pressure; Furthermore, consuming too much sugar increases your risk of type 2 diabetes and obesity. In addition, many processed food items contain trans fats that have been linked to inflammation and higher cholesterol levels.

Nutrition 101 – Consequences of Processed Foods

Moreover, food preservatives can cause allergic reactions in some people. Furthermore, processed foods are often severely lacking in vitamins and minerals because they are stripped away during the manufacturing process.

This can lead to nutrient deficiencies and even impair your immune system’s ability to fight off illnesses. Eating a healthy diet of fresh fruits and vegetables is undoubtedly the best way to avoid these dangers.

With their abundance of essential nutrients and low amount of unhealthy additives, whole foods should always be your top priority for meals and snacks.

The benefits of eating organic foods

Eating organic foods has become increasingly popular in recent years, and with good reason. Organic farmers grow organic foods without the use of pesticides or other harmful chemicals. Consequently you can be sure that your food is free from potentially hazardous toxins.

This should be common sense but I included it in my nutrition 101 anyway. Organically grown produce also tends to have a much higher nutritional content than non-organic alternatives, as it relies on natural fertilizers to feed the soil and increase nutrient levels. Studies have shown that organic fruits and vegetables contain significantly more vitamins, minerals, and antioxidants than similar conventionally grown produce.

… scientists say:

Additionally, many studies demonstrate that organic meat and dairy products tend to have higher levels of beneficial fatty acids while being lower in unhealthy saturated fats. Eating an organic diet isn’t just good for your health – it’s also better for the planet.

Organic farming practices are often friendlier for the environment since they don’t involve using chemical fertilizers or synthetic pesticides that can harm local ecologies. Indeed, shifting to an organic diet is one way for individuals to help protect our planet for future generations.

With all these benefits in mind, it is not surprising why so many people now choose to embrace an organic lifestyle!

Tips for eating out healthily

Eating out is an enjoyable way to celebrate an event, spend time with others, or take a break from cooking. However, it is important to keep health in mind when selecting items on the menu.

Fortunately, there are plenty of tips to help you make smart decisions even when you’re dining out. To start with, try to opt for dishes that are steamed, grilled, or broiled rather than fried. Additionally, look for ingredients that deliver nutritional benefits such as salads, vegetable sides, and whole grains.

A Nutrition 101 Tip That Boils Down To Simply Asking

A major tip in this part of nutrition 101 is that if you’re worried about portion size or moderation, ask your server if they offer half-portions. This way you can still enjoy the dish without feeling overwhelmed. Similarly, consider swapping calorie-laden side dishes for lower-calorie alternatives such as fruits and vegetables.

This will keep calories under control without taking away from the flavor of your meal. Finally, remember to stay hydrated by ordering water and limiting sugary drinks such as soda and juices.

Following these tips can help ensure that your next eating-out experience stays healthy and enjoyable!

25 Actionable Nutrition 101 Tips for a Healthier Lifestyle

1. Finding a nearby farmer to buy your produce is more beneficial for you and the environment than finding a local doctor.
2. When you drink fruit juice, the fiber is removed and your body can’t tell the difference between it and a can of coke.
3. Processed foods are like a drug in your body. They cause massive blood sugar spikes which require more and more insulin to manage, leading eventually to chronic disease through inflammation or resistance!
4. 50 grams of protein per day is the bare minimum needed to keep you healthy, but it’s not optimal living.
5. Your brain is like a tool and the one in your gut does more for you than the one between your ears.
6. You can’t be surprised that your ancestors didn’t eat something new every night and yet you feel like crap without any nutritional routine.
7. If the other person wants you to eat something and viciously attacks your alternative, then someone is likely making a lot of money off that choice.
8. If you really can’t live without bread, eat sourdough bread. The benefits of eating sourdough bread are vast and well-documented.
9. There are so many reasons to cook at home! Home cooking is good for your budget, family health, and happiness.
10. It turns out there might be an easier way than cutting back on coffee intake: eat a high-protein lunch! Protein helps keep your body awake so that late-night cravings will go away sooner rather than later…

Nutrition 101 Tips 11-15

11. Eating carbs around your workout time is essential for optimal performance. The best way to do this though is by eating whole foods like fruit and raw honey instead of processed sugars that will hold you back!
12. The choice of red meats and eggs is one that will provide you with unmatched nutrient density. Those who say otherwise are just not interested in your health, so don’t trust them!
13. The rapid decline in soil quality has led to a significant drop off of minerals from fruits and vegetables. Magnesium is an important mineral for sleep, recovery, and mental health. It’s low in most diets which impacts these aspects of our lives as well! If you’re finding that your symptoms are worse after working out or during certain times each day then it might be worth supplementing with extra magnesium to see if this makes any difference.
14. High protein diets are the newest secret weapon in fighting diabetes and heart disease. They improve satiation (fullness), slow down digestion to manage sugar levels better, and increase thermogenesis by as much as 25%! Not only will eating more meat help you maintain your weight with fewer carbs but it may also be able to fight off some of these diseases.
15. When winter is coming, it is time to get your hands on some vitamin D supplements!

Tips 16-20 of Our Nutrition 101

16. The first thing you should do in the morning is drink water and if possible, keep it up for an hour before taking your first sip of coffee. The benefits are two-fold: not only does drinking plenty hydrate us but when combined with nutrients from fruit even out our digestive process by providing more energy which means we’ll be feeling great all day long!
17. The power of fermented foods and bone broth will do more for your gut health than acid reflux medication. These two ingredients alone are enough to keep those stomach troubles at bay!
18. You may be chronically dehydrated, but it’s hard to tell because you assume you’re always hungry.
19. Restaurants exist to make money. Their priority is to stay in business and as a result, you’ll always find that they serve cheap carbs as the biggest portion of your meal. (Nutrition 101 and life lesson)
20. Stop laboring your gut and give it some time to rest! If you’re constantly filling up, don’t complain when can’t sleep. Try an 8-10 hour eating window before bed so that the nutrients are better absorbed by the body during this crucial period of sleeping; cutting off at least 2 hours grants more recovery which helps with fatigue levels too.

Nutrition 101 Tips 21-25

21. Why are you feeling so sluggish in the afternoons? A low-protein breakfast and lunch are what’s making you sour.
22. Your eating is stressing you out and since stress causes people to eat, break the cycle by taking care of yourself.
23. You would feel like a new person by committing to whole foods for 1 week.
24. A calorie deficit without adequate protein will cause you to lose weight, but that’s not all. The reduction in your metabolism is due largely to a loss of muscle mass – decreasing the amount or speed with which our bodies burn calories at rest (known as ” resting energy expenditure”).
25. Building a sustainable nutrition plan for your future begins with understanding the science of nutrition, not following a diet fad.

*** Follow my twitter feed for more nutrition 101 tips

What next?

Now that I have armed you with all this knowledge about healthy eating, it’s time to take action. Just like any new habit, make small changes at first so they’re more likely to stick. Then, slowly start adding in more until healthier eating becomes part of your routine.

And finally, don’t forget to reward yourself along the way – both for staying on track and for reaching your goals!

So tell me, what are your best nutrition 101 tips? Which ones of mine did you find the most helpful? let me know in the comments below.

The post Nutrition 101 – If Only You Were Taught This in School appeared first on proGRO Nutrition.

The post Sleep deprived? How a Lack of Sleep is Killing You appeared first on proGRO Nutrition.

Collagen supplements are becoming more popular, as people are beginning to realize the potential benefits they offer for skin health. Collagen is a protein that helps to build and maintain connective tissues throughout the body, including the skin.

Our Natural Collagen Production

The body is an incredibly complicated machine. Moreover, collagen production is a natural function which occurs as a result of binding amino acids. Amino acids are the protein building blocks and the story is no different for collagen production.

• The human body forms collagen by “assembling” collagen fibrils from three amino acids. These amino acids are proline, glycine, and hydroxyproline.

• It then bundles these fibrils together in larger groups, much like muscle tissue, to make collagen fibres.

• As such, collagen has a cable-like structure (aka triple helix structure). It is comprised of many smaller bundles of proteins that are bundled together. This gives it great tensile strength.

Getting Older…

As we age, our collagen production decreases, which can lead to wrinkles, sagging skin, and other signs of ageing. Supplementing with collagen can help to increase collagen levels in the body, leading to improved skin health.

What are Collagen Supplements?

There are a variety of supplements available on the market, each with its own unique set of benefits. Some of the most popular types of supplements include collagen peptides, hydrolyzed collagen, and marine collagen. Each type of supplement has its own specific benefits that can help to improve skin health and appearance.

Collagen Peptides

Collagen peptides are one of the most popular types of collagen supplement. They are made from pure collagen protein, which is broken down into small peptides. The body can easily absorb them. This type of supplement is effective at raising collagen levels in the skin, leading to improved skin health and appearance.

Hydrolyzed Collagen

This type of collagen is another popular type of supplement. Producers make it by breaking down whole proteins into smaller pieces called peptides. The body is then able to absorb these peptides more easily than whole proteins. Hydrolyzed collagen offers a number of benefits for skin health, including better elasticity, less wrinkles and sagging skin.

Marine Collagen

Supplement manufacturers derive collagen from fish scales or fish skins. Consequently it is rich in essential fatty acids and minerals like zinc and copper. Marine Collagen offers a range of benefits for skin health, including more hydration, less wrinkles, and better elasticity.

Marine Collagen versus Bovine Collagen

There are two primary forms of commercially available collagen supplements: bovine collagen and marine collagen.

• Both provide similar amounts and types of collagen with minor differences. Marine collagen provides type I & II collagen while bovine collagen on the other hand provides type I & III collagen. 

• The other main difference is how manufacturers source the collagen. Marine collagen coming primarily from the skin, bones, and scales of fish. In contrast, bovine collagen comes mainly from cows’ skin and connective tissue.

What are the Benefits of Collagen Supplements?

The scientific evidence on collagen supplements and their effects on skin health is mixed. Some studies have shown that collagen supplements can help to improve skin health, while others have shown no benefit.

However, most of the studies that have shown a positive effect of a collagen supplement have been small and poorly designed. We need larger, more rigorous studies to confirm the benefits of collagen supplements for skin health.

How do Collagen Supplements Work?

Collagen is a protein that is found in connective tissue in the body. Collagen helps to provide strength and structure to these tissues and is for their proper operation. The question is, does eating or drinking connective tissue help you at all?

Collagen production declines with age, which can lead to a variety of health problems. Fortunately, collagen supplements can help to boost collagen levels, keeping the body healthy and looking young.

Collagen is a family of proteins that make up most of the body’s connective tissues. There are 16 different types of collagen, but 90% comes from just three.

What does Collagen do Exactly?

There are many claims made about collagen, however in the EU (and by extension the UK. Now that we have “brexited”) collagen products that make health claims are not approved. To be clear, companies are NOT allowed to make health claims about their collagen supplementation products in the EU.

Don’t trust, verify

You can browse the EU Commission website here, simply filter the data to show “collagen”. Here, you will find all the responses to submissions the collagen industry has made to the EU regulators. This is a good starting point for you. It will help you make an informed decision on whether you think it is worth supplementing your collagen levels.

EU Regulators Take a Less Positive Position Collagen Supplements

It costs a lot of money to get a collagen product approved for certain health claims. Tests need to be performed by independent scientists to stringent requirements.

The main company behind these applications for regulatory approval is a company called Gelita AG. They make a range of collagen products called “Verisol”. Furthermore, they have bankrolled a few studies.

Scientific Studies…

DID YOU KNOW? The molecular conformation of the collagen triple helix confers strict amino acid sequence constraints, requiring a (Gly-X-Y)(n) repeating pattern and a high content of amino acids. The increasing family of collagens and proteins with collagenous domains shows the collagen triple helix to be a basic motif adaptable to a range of proteins and functions.

Verisol Studies

The most notable studies on Verisol were done in 2014. They were:

1. 69 women aged 35-55 were either given 2.5g of Verisol or 5g of Verisol collagen supplements or a sugar pill (placebo). They took one of these 3 for 8 weeks. In both treatment groups (women taking a version/dosage of Verisol collagen), their skin elasticity went up, a lot. Experts believe this to be a valid scientific finding (reference).
2. 114 women aged 45-65 were either given a 2.5g collagen supplement or a sugar pill. The subjects taking Verisol showed a 20% reduction in eye wrinkle volume after 8 weeks of taking the supplement. The scientists also found that women taking the supplement also had an increase in procollagen 1 and in elastin. Both are a type of collagen and both hold anti-ageing benefits or at least in reduce the signs of ageing (reference).

Ageing Skin

The industry claim that collagen supplementation can replace collagen which you naturally lose due to ageing. We all want to stay young forever, but give yourself a break. Ageing is a natural process that affects us all. Live a healthy life, eat well and exercise regularly, it will do more for you than any supplement, including collagen, ever will.

It is worth noting that the regulators in Canada have approved some descriptions to describe the effects of supplementing your collagen.

They are:

1. Helps increase skin elasticity
2. Helps augment the elasticity of the skin
3. Helps promote healthy collagen production
4. Helps promote healthy elastin production
5. Helps reduce wrinkles and fine lines
6. Helps reduce eye wrinkles
7. Helps reduce eye wrinkles within 4 weeks
8. Helps reduce fine facial lines
9. Helps increase skin elasticity and reduce wrinkles
10. Helps increase skin density
11. Helps with the appearance of smooth skin (signs of ageing)
12. Helps to enhance the skin surface profile

Mmmm, now you may think this sounds a bit wishy-washy but there is potentially some truth to it…

On the other hand the industry may have just engaged very good collagen lobbyists…

So Who is Correct?

Regardless of the Canadian regulators’ approval, the EU regulators published a scientific opinion on collagen benefits on skin:

…In Plain English

The EU commission asked the NDA to give their opinion on whether the scientific evidence supports a health claim related to VeriSol®P. The applicant claims that VeriSol®P can help improve skin function by increasing skin elasticity and reducing wrinkles. However, the Panel does not believe there is enough evidence to support this claim.

Joints

Very few independent testers have done studies. Most research on the subject of collagen is either fully or partly funded by industry players who may benefit from the positive outcome of any study.

My feeling is that they focus the benefits of collagen supplementation mostly on skin improvement rather than bone or joint-related.

However, some specific results exist. A US government website has posted results of a study which shows the benefits of supplementing collagen levels. This was specifically for patients with knee osteoarthritis. You can dig deeper into that study here

Supplements…

Collagen peptides are one of the most popular types of collagen supplements. This is because they are made from pure collagen protein that has been broken down into small peptides. Your body can easily absorb small peptides.

This type of supplement is effective at increasing collagen levels in your skin. The claim is that collagen decreases wrinkles and restores elasticity to the skin.

Furthermore, it promotes nail growth and strength as well as healthier-looking hair. Proponents of collagen supplements also believe that it results in stronger bones and joints.

How Long Does it Take for Collagen Supplements to Work?

When you look up scientific literature, scientists are not unanimous in their acceptance for a time frame on how long it takes for collagen supplementation to show results.

Despite the lack of agreement, most studies show benefits on outcome measures between 4-8 weeks. This would suggest that scientists accept a 1-2 month time frame as a guide for people who supplement their collagen to show efficacy.

What Risks do We Associate with Collagen Supplements?

We associate a few risks with collagen supplements.

First, collagen supplements may not be effective for everyone. Some people may not see any benefits from taking them.

Second, collagen supplements can be expensive. Whilst this in itself is not a serious risk to your health it is worth noting that some people may not find any benefit and will therefore simply be wasting money which could lead to despondent feelings.

Lastly, there is some risk of overdose with collagen supplements. It is important to consult with a healthcare professional before starting to take collagen supplements to make sure they are right for you and that you are taking the correct dosage.

Scientific research suggests that collagen supplements in moderate doses (<30 grams per day) appear to be safe for humans. The LD50 (lethal dose for 50% of test subjects) for oral collagen supplements in rodents is around 5 grams per kg, which would equate to about 350 grams a day for a 70 kg human being.

How to Choose Collagen Supplements that are Right for You.

With so many different types of products to increase collagen levels on the market, it can be difficult to know which one is right for you. Here are a few tips on how to choose a product to supplement the collagen level that is right for you.

First, it is important to understand what collagen is and what it does. Collagen is a protein that helps build and maintain connective tissues throughout the body, including the skin. Moreover, as we age, our collagen production decreases, which can lead to wrinkles, sagging skin, and other signs of ageing.

Supplementing with collagen can help to increase collagen levels in the body, leading to improved skin health.

Second, it is important to consider your needs when choosing a collagen supplement. If you are looking for a supplement that will help improve the appearance of your skin, then you should look for one that contains hydrolyzed or marine collagen.

Lastly, if you are looking for a supplement that will help improve joint health or bone density, then you should look for one that contains type II collagen peptides. This type of collagen is a fibrillar protein. It consists of 3 long chains of amino acids that form a tightly packed network of fibrils and fibres. This is the main component of cartilage in the body. It is made up of dry weight and collagen. Type II collagen is what gives cartilage its tensile strength and elasticity, thereby enabling it to support the joints.

My Thoughts and Personal Experience with Collagen Supplements.

I have been supplementing collagen for just over 3 months and in my experience it definitely had results. Now I wouldn’t call it a “wonder drug”, and I would not make it the number one priority on my “health to do/to buy list”. I will however keep it in my arsenal…

My nails are most certainly stronger and grow noticeably faster than before. I have quite thick hair so not sure about any difference in strength but definitely noticed it growing faster based on the frequency of visits to my hairdresser. Moreover, my skin appears more radiant and “full”.

If you believe this article can help someone make a more informed decision please share it.

Have you decided to add some collagen to your supplement regime? Are you still sceptical? Leave a comment below to share your thoughts.

The post Collagen Supplements Exposed – Snake Oil or a Miracle Elixir? appeared first on proGRO Nutrition.