Don’t believe the LIES about Garcinia Cambogia

Since the late 1990’s Garcinia Cambogia has been included in various weight loss products, but exploded in popularity in 2012 when Dr Julie Chen talked about it on the Dr Oz TV show. Unfortunately, there is an avalanche of faulty information about Garcinia Cambogia on the web that we attempt to clean up below. WHAT […]

Low-Fat Foods Are Higher in Sugar

Many people believe that low-fat foods are generally higher in added sugar than the original full-fat versions. Although this is highly plausible, it has never been scientifically confirmed. For this reason, a group of Californian scientists decided to systematically compare the sugar content of several common full-fat foods with their lower-fat alternatives. Below is a […]

Alternate-Day Fasting Increases Fullness After Meals

Alternate-day fasting is a version of intermittent fasting, which is currently one of the world’s most popular weight loss trends. Recently, a group of scientists examined the effects of 8-week alternate-day fasting on appetite ratings, appetite hormones and body weight. Here is a detailed summary of their results. Background Alternate-day fasting (ADF) is a weight […]

Some People May Be Genetically Adapted to Vegetarian Diets

Scientists have hypothesized that people who follow plant-based diets for many generations are better adapted to vegan or vegetarian diets. In other words, some populations may be better at getting the nutrients they need from these diets. Recently, a group of researchers tested this hypothesis. Here is a summary of their results. Background Arachidonic acid is […]

Thriftiness: Another Piece of the Obesity Puzzle

Not everyone is equal when it comes to losing weight. Multiple factors determine whether people are successful or not. Growing evidence suggests that one of them is thriftiness. Recently, a group of researchers examined the association of thriftiness with body fat and body temperature. Today’s research review provides a detailed summary of their findings. Background […]

Weight Loss Changes the Gut Microbiota

The gut microbiota is one of the most highly active areas of research in nutrition. Recently, a team of researchers examined the effects of a weight-loss program on the gut microbiota of obese individuals. Here we discuss their main results, recently published in PLOS ONE. Background The gut microbiota appears to play a role in obesity and metabolic […]

Protein Reduces Appetite More Than Carbs and Fat

Eating protein leads to a greater reduction in appetite, compared to fat or carbs. However, no previous studies have looked into the effects of specific proportions of protein, carbs and fat in a systematic, dose-response manner. For this reason, scientists examined the effects of five drinks containing different proportions of these nutrients. Background Protein is […]

Low-Calorie Sweeteners May Help You Lose Weight

Replacing sugar with low-calorie sweeteners can reduce your calorie intake, and may lead to weight loss. However, some people claim that low-calorie sweeteners promote weight gain. For this reason, a group of scientists assessed the overall evidence in a systematic review and meta-analyses of studies in both animals and humans. Background Low-calorie sweeteners are widely […]

Glycotoxins May Impair Insulin Sensitivity

Glycotoxins are a group of compounds that have been associated with an increased risk of type 2 diabetes and several other chronic diseases. Recently, a team of scientists investigated the effects of a diet low in glycotoxins on insulin sensitivity in healthy, overweight people. Background Glycotoxins, also known as advanced glycation end products (AGEs), are a group […]

Water vs Diet Soda: Which is Better for Weight Loss?

Many people think drinking diet beverages is a great way to lose weight. However, most dietary recommendations say pure water is best. Recently, a team of scientists from Iran and the UK delved into this issue. Here is a detailed summary of the results, recently published in the American Journal of Clinical Nutrition. Background Sugar-sweetened beverages have long […]

Everything in Moderation: Helpful or Harmful Advice?

Most dietary guidelines recommend dietary diversity. In other words, they say that people should eat lots of different kinds of food in moderation. “Everything in moderation” is a popular phrase. However, it is unclear whether following this recommendation has any effects on people’s health. A group of scientists tried to answer this question by examining the association […]

Slow Down! Eating Too Fast May Cause Weight Gain

Eating too fast has often been linked to weight gain, yet the available evidence is inconclusive. For this reason, a team of Japanese researchers conducted a meta-analysis that combined the results of several previous studies. Here is a detailed summary of their findings, recently published in the International Journal of Obesity. Background How eating behavior affects […]

Are Energy Drinks Bad for Your Heart?

Energy drinks are very popular, especially among young people. These beverages contain stimulants, such as caffeine, which are supposed to provide a physical and mental boost. However, drinking too many energy drinks may have serious effects on heart function and other aspects of health (1, 2, 3, 4). Today’s study takes a look at how energy drinks affect […]

Sugary Drinks Make You Eat More

People who drink sugar-sweetened beverages tend to gain more weight over time. However, it is not known whether all types of sugar are equally fattening. For this reason, a team of scientists recently examined how different forms of sugar affect calorie intake. Here is a detailed summary of their results, published in the American Journal of […]

Probiotics May Lower Blood Sugar in Diabetics

Imbalanced gut microbiota may be one of the underlying causes of type 2 diabetes, and changing this environment may help improve symptoms. Recently, a team of scientists examined the effects of beneficial, probiotic bacteria on blood sugar control in type 2 diabetics. Here is a detailed summary of their findings, published in Clinical Nutrition. Background Type […]

Carbs Have No Effect on The Starvation Response

Sustained, long-term weight loss is difficult for many people. One reason is because the body adapts to weight loss, which is known as starvation response. During starvation response, metabolic rate (or calories burned) is reduced. Dietary factors may also play a part, but studies debate this (1, 2, 3, 4, 5, 6). Recently, a team of scientists looked into how carbs […]

A Healthy Body Clock May Reduce The Risk of Weight Gain

Many metabolic functions fluctuate throughout the day. These changes are regulated by your body’s internal clock, also known as the circadian rhythm. Disrupting this system may contribute to weight gain and obesity. Recently, a review article discussing the role of the body clock on weight maintenance was published in Obesity Reviews. Article Reviewed Researchers at the University […]

The Mineral Phosphorus May Help You Lose Weight

Observational studies suggest that people who eat more phosphorus gain less weight. However, the effects of phosphorus supplementation on weight loss have never been studied in humans. For this reason, a team of scientists recently conducted a study. Below is a detailed summary of their results, published in Nutrition & Diabetes. Background Phosphorus is a dietary mineral that […]

Eating Less May Prevent Disease and Help You Live Longer

In many animal species, such as monkeys, eating less has been linked to longer lifespans. However, this is much harder to measure in humans, since we live longer. Therefore, a team of scientists decided to study how reducing calorie intake affects predictors of longevity. Their results were published in Journals of Gerontology: Medical Sciences. Background Calorie […]

Chitosan Supplements May Cause Weight Loss

Chitosan is a dietary fiber sold as a weight loss supplement. However, studies have provided inconsistent results about its effectiveness. Recently, a team of researchers from India evaluated the effects of one weight loss supplement containing chitosan. Below is a detailed summary of their findings, published in Nutrition Journal. Background Chitosan is a synthetic dietary fiber made […]

7 Days of Overeating and Inactivity Causes Insulin Resistance

Obesity is one of the most common consequences of the Western lifestyle. Unsurprisingly, obesity is not only a matter of weight. It is also associated with a variety of health problems. The most common health problems associated with obesity are collectively known as metabolic syndrome. Insulin resistance and type 2 diabetes are among the main components […]

Does Eating or Skipping Breakfast Affect Weight Loss?

The importance of eating breakfast is frequently highlighted in public health recommendations. However, the supporting evidence is limited and mainly based on observational studies and short-term clinical trials (1, 2). Study Reviewed A recent study investigated whether dietary recommendations were more effective at promoting weight loss when coupled with the advice to either eat or skip […]

The Paleo Diet May Help Fight Metabolic Syndrome

In the past decade, the Paleolithic diet (or paleo diet) has gained considerable popularity due to its claimed health benefits. However, it differs from official dietary recommendations in many ways. For example, it excludes all grains, dairy products and industrially processed food. Several studies have investigated the health effects of the paleo diet. This meta-analysis examined its […]

Probiotics May Help Prevent Weight Gain

Probiotics are bacteria that have health benefits when consumed. They are found in probiotic supplements and some fermented foods. Several studies indicate that probiotics can be useful in the battle against weight gain and obesity (1). This study examined the effects of a broad-spectrum probiotic supplement on weight gain during a high-fat, high-calorie diet. Background People […]

Diet and Gut Microbiota in Inflammation and Disease

Emerging evidence links chronic intestinal inflammation with obesity and metabolic disorders like insulin resistance. What’s more, this association seems to be affected by changes in the gut microbiota caused by diet. Recently, a group of researchers summarized the available evidence in a review published in Cell Metabolism. Below is an overview of the review’s main points. […]

DASH Diet Lowers Inflammation and blood pressure

DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is designed to reduce blood pressure and improve blood lipids. It’s typically low in fat and relatively high in carbs, but it’s not clear what role these macronutrients play in the diet’s effectiveness. For this reason, a group of researchers compared the effects of a higher-fat, lower-carb DASH […]

High Intensity Interval Training may reverse aging

It’s long been known that physical activity can reduce inflammation in your body and improve heart health. This study recently published in cell.com shows that High-intensity interval training (HIIT) is more effective than weight training or cardio for improving metabolic health, is superior for fighting age related decline, and may yield anti-aging benefits down to the […]

Low-Carb vs High-Carb For Type 2 Diabetes

Type 2 diabetes is a common condition characterized by high levels of blood sugar, usually due to insulin resistance. The treatment of type 2 diabetes involves medication, but lifestyle strategies to lower blood sugar levels are very important as well. These include increased exercise, weight loss and diet management (1). Although low-carb diets have become popular for managing […]

Low-Fat vs Low-Carb Diet: Which is More Effective?

A low-calorie, low-fat diet is frequently recommended for weight loss. However, strong evidence suggests that low-carb diets may be more effective (1, 2). Recently, scientists set out to examine this issue further. They conducted a meta-analysis of randomized controlled trials that compared low-fat diets to low-carb diets. Here, we provide a detailed summary of the main results. Background […]

Do Red Meat and Processed Meat Really Cause Cancer?

Recently, the World Health Organization (WHO) released a summary saying red and processed meat cause cancer. The media went ablaze, with headlines such as “Processed meat ranks alongside smoking as major cause of cancer, World Health Organisation says.” However, this is an oversimplification of the results. In this review, we will explain the WHO’s findings in […]

The Bioavailability of Vitamin E is Lower in Metabolic Syndrome

Metabolic syndrome affects 34.7% of Americans (1). It is a collective term for several adverse health conditions commonly associated with abdominal obesity. Studies suggest that people with metabolic syndrome have lower levels of antioxidants, such as vitamin E, but the reason is not entirely clear. A recent study examined vitamin E bioavailability in people with metabolic syndrome. Today’s review […]

Does Night-Time Light Make People Fat?

A large number of things contribute to weight gain. Too many carbs, not enough protein or fiber, poor gut microbiota, not enough exercise – the list is very long indeed. Some scientists even believe that night-time light, as insignificant as it may seem, could contribute to obesity over time. Recently, an observational study examined the […]

Do Recommendations Underestimate People’s Protein Requirements?

The methods used to assess people’s nutrient requirements are not perfect, and newer and potentially better techniques may change recommendations over time. For example, new techniques suggest that official recommendations for protein intake may be too low, especially for older people. Recently, a team of researchers evaluated the protein requirements for older men using the […]

Eating Dairy May Reduce Heart Disease Risk

Many studies indicate that dairy products may protect against heart disease (1). To expand and update the evidence base, a team of researchers conducted a meta-analysis, combining the results of 31 previous observational studies. Below is a detailed overview of their results, recently published in the British Journal of Nutrition. Background Many studies suggest that dairy […]

Pulses May Cause Modest Weight Loss

To lose weight fast, the importance of real food should not be disregarded. Pulses, the seeds of legumes, may be one of those foods that help you lose weight. Recently, a team of researchers reviewed and analyzed the available data. Here is a detailed summary of their findings. Background The seeds of legumes are collectively […]

Can NMN really reverse Aging? (backup)

As we age, our levels of the Co-enzyme Nicotinamide Adenine Dinucleotide NAD+ drop significantly in multiple organs in mice and humans  (5,8,10). NAD+ decrease is described as a trigger in age-associated decline(23), and perhaps even the key factor in why we age (5). In 2013, research published by Dr David Sinclair demonstranted that short term supplementation with […]

Lycopene a great natural sunscreen

Sunscreen is not only applied to your skin, your body also makes its own. It’s called melanin. But that’s not all. Growing evidence indicates that carotenoids, the antioxidants responsible for the vivid colors of many fruits and vegetables, may provide added protection from the sun. A recent study investigated the effects of taking carotenoid supplements […]

Keto diet proven effective for diabetics

Many nutritionalists and dietitians are joining the chorus of fans of ketogenic diet. And certainly it is more effective that even the best diet pills like Garcinia Cambodia. However, there are some health professionals concerned about the use of ketogenic diets for diabetics. Addressing this concern, a recent randomized controlled trial investigated the safety, tolerability […]

Supplementation to correct NAD+ deficiency repairs vision damage in Mice

Nicotinamide adenine dinucleotide (NAD+) is a coenzyme found in the cells of all living creatures (3,4) and is critical for communication between the cell nucleus and the mitochondria that power the cells (5,6,7) LOWER NAD+ LEVELS AS WE AGE Everyone experiences lower NAD+ levels throughout the body as we age, effecting the communication within every […]

No, Butter is NOT bad for your heart health

For the past decades, butter has been implicated as a significant cause of heart disease. However, studies provide mixed results and whether butter truly increases the risk of chronic disease is hotly debated. A recent meta-analysis examined how eating butter affects heart disease, type 2 diabetes and mortality risk. Here is a detailed summary of […]

Asthma relief yet another reason to take Vitamin D

Asthma is a chronic inflammatory disease that causes breathing difficulties. The underlying cause is incompletely understood. A recent meta-analysis of randomized controlled trials examined the effects of vitamin D supplements on asthma symptoms. Here is a summary its conclusions.   Background Asthma is a chronic inflammatory condition of the lung airways. It is characterized by […]

Alternate day fasting is effective weight loss plan

Following a standard weight loss diet is difficult for most people who too often depend on the fad weight loss pills like Garcinia Cambogia extract. Recently different methods such as intermittent fasting are gaining popularity. A randomized controlled trial compared the safety and effectiveness of alternate-day fasting to a traditional, calorie-reduced diet. Here is a […]

Heart Attack risk cut by Omega 3 fats

The health benefits of long-chain omega-3 fatty acids — docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) – are well known. One large trial in patients with heart disease showe d that supplementing with 1 gram of omega-3 per day reduced their risk of death by 20%. However, not all studies agree (1, 2). Recently, a large […]

Obese People’s Brains Respond Differently to Sugar

Many people believe that excessive sugar intake is one of the main reasons for the “obesity epidemic.” This is not because sugar is high in calories. Instead, evidence suggests that sugar may increase cravings and promote higher overall calorie intake. Recently, a team of researchers examined the effects of sugar — glucose and fructose — […]

High-Protein Breakfasts Burn Calories and Reduce Hunger

Obesity is a serious health concern. In both children and adults, it may increase the risk of several chronic diseases, such as type 2 diabetes and heart disease. For successful weight loss, multiple strategies are usually required. One effective approach may be to eat more protein  (1). For this reason, researchers set out to see if […]

Is Basis by Elysium Health a Hoax?

As we age, levels of the co-enzyme Nicotinamide Adenine Dinucleotide NAD+ drop significantly in multiple organs, which disrupts our bodies ability to fight inflammation, disease, and physiological decline  (5,8,10). NAD+ decrease is described as a trigger in age-associated decline(23), and perhaps even the key factor in why we age (5). In 2013, Research published by Dr Sinclair  […]

High Fat Diet Lowers Risk for Diabetes

Despite having been considered harmful in the past, new studies have failed to find a link between saturated animal fat and heart disease. Additionally, not all saturated fats are created equal, and some of them may even be beneficial. This may be particularly true of dairy fat, which contains fatty acids that can have biological […]

14 Best Foods for Weight Loss

We chose 14 fairly common foods that research proves can be helpful for weight loss. Some, like Eggs, Greens, Salmon and Almonds are recommended for nearly all diets. Others like Oats, Apples, or Chia seeds are great choices for many people, but are fairly high in carbs so don’t fit well in Low Carb, Paleo, Mediterranean, Nordic, Atkins, or Keto diets. Anyways, here’s our list and some of the […]

Long term human study proves Nicotinamide Riboside safely elevates NAD+

Preliminary results are in for this clinical study of 120 elderly subjects taking Elysium Health’s BASIS that was completed July 28. Although the full results are not yet published, Elysium Health just issued this press release stating that primary and secondary endpoints were met. Healthy patients between 60 and 80 years of age were given […]

Are Artificial Sweeteners good for weight loss?

Excessive sugar consumption is now recognized as being a major contributor to increasing rates of obesity (1), metabolic syndrome (2), diabetes(3), high cholesterol, heart disease (4, 5, 6), and even cancer (7, 8, 9,10). In response, many people turn to artificial sweeteners  for use in soft drinks, candies, baked goods, ice cream and other sweet foods. Since artificial sweeteners are near […]

Is Green Tea an effective diet aid ?

Green tea is one of the healthiest drinks known to man. It is jam-packed with  antioxidants that have been proven to be  beneficial to the body in preventing skin damage, improving brain function, lower risk of cancer, type 2 diabetes and more (1,2,3,4) The benefits of green tea are not dependent on drinking it in tea. It […]

Protein at breakfast increases Weight Loss

Protein is a crucial part of a weight-loss plan. In fact, increasing your protein intake is more effective than taking Garcinia Cambogia for weight loss. Research demonstrates that eating protein keeps you feeling fuller for a longer period of time, preventing you from consuming extra calories (1, 2, 3). Because of that, adding protein to the first […]

Why Eggs are GREAT weight loss food

You may have heard that researchers and  nutritionists have admitted they were wrong about Eggs and now say that Eggs do NOT contribute to Cardiovascular Disease and are in fact good for your health. In fact Eggs are one of the best choices for a healthy weight loss. They are rich in healthy fats, muscle-building protein, and are chock-full of […]

Do Detox Diets and Cleanses Really Work?

Detoxification (detox) diets are extremely popular among celebrities, natural food enthusiasts, and everyday dieters. They claim to be able to eliminate harmful toxins while cleaning the blood in the body. The problem is, this is a very vague claim and studies generally find no proof they are effective (1). Also, there is a great variety of ingredients in detox […]

10 ways to control your cravings for junk foods

When we are trying to lose weight, our worst enemy can be food cravings. Cravings are different than normal hunger. They are uncontrollable and intense desires for certain foods and very hard to resist. While cravings for certain foods can vary person to person, they are usually highly processed “junk foods” that contain a lot […]

the 5-2 diet guide

Intermittent fasting is an eating pattern that involves regular fasting. The 5:2 diet, also known as The Fast Diet, is currently the most popular intermittent fasting diet. It was popularized by British doctor and journalist Michael Mosley. It’s called the 5:2 diet because five days of the week are normal eating days, while the other […]

Pulses May Help You Weight Loss

For weight loss, the importance of real food should not be disregarded. Previous studies suggest that pulses, the seeds of legumes, may help you lose weight. However, the evidence is not entirely conclusive. Recently, a team of researchers reviewed and analyzed the available data. Here is a detailed summary of their findings. BACKGROUND The seeds of […]

Best Activities For Weight Loss

People that are looking forward to losing weight can choose a number of activities which can potentially assist them in achieving their objective. However, people are required to understand that when trying to lose weight they should be burning more calories than they consume. Not monitoring the progress of their weight loss program or choosing […]

Belly Fat Reduction By Matured Hop Extract

For those trying to lose weight, weight loss supplements are a popular choice. When combined with dieting and exercise, supplementing may be useful, but the weight loss benefits are usually modest. Recently, hops have been studied for their potential weight loss benefits. This randomized controlled trial examined the effects of matured hop extract on weight loss in […]

Counting Calories? You Might Be Doing It Wrong

WHAT IS A CALORIE? A calorie is a unit of energy. The body requires calories to carry out its day-to-day functions smoothly which include the functions of the complex systems right up to simple tasks like buttoning your shirt every morning. Food groups such as carbohydrates, proteins, fats and fiber contain calories in varying amounts. Taking into […]

Protein Reduces Appetite A Lot More As Compare To Carbs and Fat

Eating protein leads to a greater reduction in appetite, compared to fat or carbs. However, no previous studies have looked into the effects of specific proportions of protein, carbs and fat in a systematic, dose-response manner. For this reason, scientists examined the effects of five drinks containing different proportions of these nutrients. BACKGROUND Protein is generally considered […]