Follow This Guide To Get Rid of Hip Fat

GET RID OF HIP FAT

How to get rid of hip fat? Well, women commonly store fat in their thighs and hips. As a result of this, often times women focus solely on trying to lose fat their hip and thigh area and while’s there’s nothing wrong with trying to tone up those body parts, losing weight in only that area is not realistic. Only overall weight loss can reduce the size of any body part. As you lose weight, you’ll lose fat stored around your hips and thighs, and other problem areas. The best way to lost weight is via a combination of cardiovascular activities, strength training, and a healthy diet rich in fruits and vegetables. Below are a list of ways to help you get started on your weight loss journey.

MAKE A FOOD JOURNAL

A food journal is exactly what it sounds like: a journal of all the foods you eat. Eat what you would normally in a day, but write everything down in the journal, even the condiments you put on your salads. Studies have shown that those who have food journals see more success with long-term weight loss.

A food journal allows you to see what you’re really eating and where you might be eating more than you think you are. So take careful note of food portions, the liquids you drink, and the amount of calories in the foods you eat throughout the week.

RESTRICT CALORIES

As you begin your weight loss journey, continue writing down what you eat. Once you see what you normally eat over the course of a week, reduce your caloric intake by 500 daily. You can use your food journal to see where you can cut out calories. Maybe you can swap out your favourite soda for water, or use lemon and salt instead of salad dressing. Reducing the amount of calories you eat signals your body to use its stored fat for energy (including the fat stored in your thighs!) You can (and should) safely lose about one to two pounds a week reducing your caloric intake by 500.

EAT REASONABLE PORTIONS

The next step is to eat reasonable portions. To help you do this use measuring cups, or buy a food scale. Measure each meal and snack to help you stay on track. Eyeballing portions often results in underestimating the amount of calories you consume, and overestimating portion sizes.

Below is a rough guide to show you how to measure foods.

    • 3-4 ounces of protein (the size of a deck of playing cards).
    • 1 ounce of grains.
    • ½ cup of vegetables, or 2 cups leafy greens (like kale or spinach).
    • 1/2 cup, or 1 small piece of fruit.

Each meal should include two servings of fruit and vegetables, and one serving of protein. Also try to consume at least two servings of grains throughout the day. Grains, like rice and quinoa, are easy to incorporate in dinners and lunches.

PICK LOW-CALORIE FOODS

If you’re not a fan of eating smaller portions, pick lower calories foods, such as fruits and vegetables, to eat. Go for lean protein foods like eggs, low-fat dairy products, legumes, poultry, tofu, seafood, and pork. These will fill you up.

With grains, go for 100% whole grains without extra sauces or seasonings. Whole grains are extremely nutritious and they have higher amounts of fiber and other nutrients.

Many fresh fruits and vegetables are naturally low in calories. Just be wary when purchasing canned or frozen produce to ensure they don’t contain any added sugars or seasonings.

WATCH OUT FOR LIQUIDS

Beware of liquid calories. Sodas, milk, fruit juices, sweet tea, energy drinks, coffee, and alcohol are probably responsible for a lot of excess calories in your diet. Cutting these out will help you lose weight. Also avoid “diet” drinks claiming to have no calories, but contain artificial sweeteners and other additives. Instead, drink water, make your own natural juice at home with a juicer, or drink unsweetened teas and coffees. You should be drinking at least eight glasses of water a day, or 64 ounces.

When you get the munchies, try not to reach for chips or cookies. Your snacks generally shouldn’t exceed more than 150 calories, so go for healthy options such as fruits and vegetables. The amount of snacks you eat is also dependent on your lifestyle; if you’re sedentary you don’t need any more than two snacks a day.

Below are a few low-calorie snacks to incorporate into your diet

  • 1 ounce of mixed nuts
  • 1 individual low-fat plain Greek yogurt
  • 1 apple or banana
  • 1/2 cup of cottage cheese
  • 3 ounces of beef jerky

EXERCISE

You should workout 4 to 5 times a week, or around 150 minutes a week. HIIT, or high intensity interval training, is an exercise that combines high intensity and moderate cardio activities. I recommend HIIT workouts to those wanting to lose weight. While it doesn’t target your hips, it will help you lose weight overall.

HIIT workouts are typically no longer than thirty minutes, but involve a lot of high-intensity activities. Doing HIIT five times a week will help you lose weight, as cardio is what really causes you to lose weight. Jogging, running, and cycling are all great forms of cardio that help you lose weight and tone your thighs.

Below are some easy workouts you can do to help you get started on your weight loss journey.

  • Squats are a great exercise that works your butt, thighs, hips, and stomach. Keep your feet hip width apart, place your hands in front of you as if praying and squat as if you’re trying to sit in a chair. Go down as far as you can before coming back up. Repeat this ten to twenty times a day and you’ll have a firm, toned bottom.
  • Lunges are another great exercise. Here, you will step forward and bend you knees. This exercise helps you tone your thigh and hip area. You’ll want to begin by standing with your feet shoulder length apart and by placing your hands on your hips. Step forward with one foot, keeping the toes pointed, and drop your knee while bending your front knee at the same time until your front thigh is parallel to the ground. Keep your back straight and switch legs. Repeat this fifteen times, increasing the amount of lunges you do little by little.
  • Plies are another great move to help tone you up. Stand with your feet a little more than shoulder width apart and point for toes at a forty-five degree angle, facing away from your body. Place your hands on your hips and lower yourself slowly, keeping you head up and your back straight. As you go down, your knees should bend away from you. Repeat plies as many times as you feel comfortable doing, though about fifteen-to twenty is reasonable.
  • Hip thrusts are another great exercise that targets the hip and thigh muscles as well. Lie on the ground and stack your legs on top of one another. Flex and lift one foot and raise your hips toward the ceiling, and then lower them back down. Switch legs and repeat at least ten times per leg.

Remember, there are no shortcuts to losing weight, and toning up your hip and thigh area. Following these steps will show you how to get rid of hip fat, but it’s important not to stress just about your appearance, and instead focus on eating good foods and exercising regularly for the sake of your health.

Add Flax Seeds To Your Weight Loss Diet

WHAT IS FLAX SEEDS?

Flax seeds are small brownish and sometimes golden seeds that come from flax plants, an old fiber crop believed to have come from Egypt and China. Also known as lin seeds, they are a rich source of dietary fiber, protein, vitamin B1 and manganese. Flax seeds have one of the highest concentrations of omega 3 in alpha-linolenic acid form. They are also a great source of healthy fats and antioxidants hence are very good at lowering the risk of cancer, diabetes and heart diseases. Flax seeds can be eaten whole or grounded to be eaten with meals. They are also used to make a vegetable oil known as linseed oil.

FLAX SEEDS BENEFITS

1. LOWERING CHOLESTEROL LEVELS

Flax seeds have high soluble fiber content wich is good for metabolism and prevention of heart diseases and obesity. The America Journal of Clinical Nutrition published that Flax seeds are able to lower cholesterol by a third and promote weight loss. They soluble fiber traps cholesterol in the digestive system making it impossible for the body to absorb it.

2. CONTRIBUTES TO HEALTHY SKIN AND HAIR

The essential fats and vitamin B1 found in Flax seeds promote healthy nails, skin and hair. This is because the nutrients reduce dryness that causes hair and nails to flake. Flax seeds also improve the condition of eczema, rosacea and acne. Dry eye syndrome is also one of the conditions improved by flax seeds.

3. DIGESTION

Flax seeds contain ALA which helps to protect the digestive tract lining from injury and inflammation. This protects the person from digestive ailments and reduces the symptoms of Cronhs disease. The high fiber content is good fro digestion and removing toxins from the stomach and small intestines. Apart from preventing against constipation, flax seeds also prevent the body from experiencing hunger all the time.

4.  REDUCING THE RISK OF CANCER

The 3 lignans and antioxidants found in lin seeds balance the hormones in the body and enhance cellular health. Clinical research for cancer shows that a teaspoon of flax seeds everyday will prevent breast and colon cancer. It’s also good for prostate and ovarian cancer because they are hormone related.

5. MENOPAUSAL SYMPTOMS

Flax seeds are able to reduce the symptoms women going through the menopause experience. The women get less flushing and night sweats. These seeds can also help women have regular periods and control weavy bleeding. They also reduce the extreme PMS Symptoms such as moods swings, anxiety and headaches.

6. CARDIAVASCULAR PROBLEMS

The omega 3 found in plenty in Flax seeds is good for the heart. Though it’s found in ALA, 20% of it can be converted to EPH to ensure the heart is strong and healthy. Flax seeds also lower blood sugar presure, ensuring the heart performs normally without stress.

HOW TO CONSUME FLAX SEEDS

There are many ways to consume flax seeds and incorporate them into out diet;

The first approach is to cook with lin seeds oil and apply to skin and hair together with other essential oils.

Flax seeds powder can be added to the mixture when baking or in ready-made smoothies, soups and juices. Adding a spoonful of the Flax seeds powder to yogurt, porridge and breakfast cereal is also a great approach.

Raw grounded flax seeds can also sprinkled in veggies and fruits to give a crunchy texture. They can also be sprinkled on Frensh toast on top of the eggs before it hits the skillet. Putiing them in meatloaf or meatballs before cooking is also a marvelous idea.

They can also be ground in the blender or coffee grinder and used as egg substitute when baking.

Though they don’t taste very good, Flax seeds can be chewed raw just like peanuts or fruits but it’s not recommended because no nutrients will be absorbed this way. instead of eating chips and other unhealthy snacks when one is hungry, a granola bar made with flax seeds can be a great substitute.

FLAX SEEDS FOR WEIGHT LOSS

There are several ways flax seeds are used for weight loss:

Flax is fiber and it’s full of healthy fats but it’s free of carbohydraes. This means one can eat as much as they want without adding weight caused by starch. The fiber also improves digestion and metabolism which is crucial for losing weight.

The healthy fats found in flax seeds ensure one feels full and satisfied for longer without consuming too much food. This is because they absorb water and swell, making your stomach feel the same for a long time. They also supress hunger and reduce the amount of times one has to eat.

ALA fats reduce inflammation in the stomach lining. This is important to weight loss because an inflamed body will often hold on to weight. A healthy stomach lining makes it possible to lose weight and trap excess cholesterol in the tract instead of the compound being converted to fat. Even tough there is a lot of dat in flax seeds, it is the healthy kind that does not contribute to weight gain.

OTHER USES OF FLAX SEEDS

The fact that flax seeds are gluten and starch free is a big advantage to many people. They act as a great substitute for omega 3 to people who are allergic to seafood and are used by people who are gluten intolerant. Mixing flax seed powder with a little water can also be applied in baking instead of eggs and this is better for weight loss and works mostly because some people are allergic to eggs.

The benefits of flax seeds to the body are simply endless. This is because they provide the much needed fiber and nutrients required to keep the body healthy and get rid of toxins. The best way to reap all the benefits is to buy them whole and refrigerate them. This way one can grind some everyday and incorporate in their meals. Flax seeds are versatile, multipurpose and nutritious grains for everyday health.

Try These Natural Home Remedies For High Blood Pressure

High blood pressure, who doesn’t suffer from this serious problem? Almost everyone (men and women) suffer from this serious health problem. It is also known as hypertension. High blood pressure can lead different health problems like- kidney failure, heart attacks, strokes and so on. About 140/90 mm Hg or above is considered as high blood pressure level. You can solve this health disease by taking helps of natural ingredients which are available in your kitchen or supermarkets. Here we are suggesting some important home remedies that will help you to control your blood pressure in normal level and help you to lead a problem free life.

Lemon

Lemon is one of the great home remedies for the treatment of high blood pressure. Lemon keeps the blood vessels soft and also prevents the hypertension level. In addition to that, lemon can help lower your chances of heart failure because of its vitamin C percentage. Vitamin C is a great antioxidant which helps neutralize all the harmful consequences of free radicals.

Directions:

  • Take a large fresh lemon or two medium sized lemons.
  • Squeeze all the juice out of it.
  • Take some water and bring it to a simmer.
  • Mix the lemon juice to the water.
  • Take it in the morning before breakfast.
  • Once you start taking this remedy, you have to keep taking it at least for a few weeks.

Alternatively, you can just take some lemon juice with your meals every day. If you take lemon juice for a few weeks regularly, you will notice a good and considerable reduction on your blood pressure levels. You will be able to keep your high-pressure level in check.

2. Grapes

Grapes another great home remedy for the treatment of high blood pressure.  Grape is considered multi-vitamin fruit which is high in phosphorus and potassium. So try to eat grapes daily, to control the blood pressure level. Grapes will make your health better and help you control your high blood pressure.

Directions:

  • Take a bunch of grapes and wash them.
  • Take them one by one and put them in a blender.
  • Blend the grapes and pour out the nectar.
  • Now, mix some sugar with it if you like.
  • Drink the juice once every morning with or without breakfast.

You can also but grape juice from the store. But those have too much preservatives and artificial ingredients. You should always go for the original and fresh juices that you can make yourself. You can have a guaranteed improvement in your health by doing that.

3. Honey

To get rid of high blood pressure, you can take 1 tablespoon honey with hot water and drink it on a daily basis; surely you can avoid high blood pressure.

Honey will reduce pressure from your heart and it has a calming effect on your blood vessels as well. Therefore, it will be a helpful home remedy for high blood pressure. Honey helps you keep your hogh blood pressure under control. You can take two teaspoons of raw honey an hour right before breakfast every morning. Or, you can do the following procedure-

Directions:

  • Take one teaspoon of honey and mix it into two teaspoons of ginger juice.
  • Take two teaspoons full of cumin seed powder. Mix it with the solution.
  • Take this twice every day.

Another effective home remedy would be-

Directions:

  • Take a tablespoon of basil juice and mix it with half a tablespoon of pure honey.
  • Mix this with some lukewarm water and mix well.
  • Drink this solution every day on an empty stomach. You should continue taking this for at least four weeks to notice an improvement.

4. Basil Juice

To get rid of high blood pressure you can also take basil juice. Try to take basil juice every day and add 1 tablespoon honey with it. Try to drink this juice twice a day.

Directions:

  • Take a bunch of basil leaves.
  • Wash them thoroughly and neatly tie them up.
  • Take some water and pour it in a pot.
  • Put the stack of leaves in the pot.
  • Boil the water until it simmers.
  • Let it steep for a few minutes.
  • Strain the water and store it in a jar.

You can use the leaves for making a paste and eating it as chutney.

Alternatively, you can do the following-

  • Chop and crush a stack of basil leaves.
  • Use it in the food you cook as an added flavor.
  • Add it to the salad and soups you make as well.
  • Eat the basil on a regular basis to keep your blood pressure in control.

5. Celery

Celery will be very beneficial for the high blood pressure patients. Try to add celery in your diet chart and eat it on the daily basis with a glass of water, surely you can cure your high blood pressure.

The phytochemical 3-N-butylphthalide is present in celery in high amount. It greatly helps you to control high blood pressure. Phthalides also help relax your muscles inside and around the arterial walls, which creates much more space and allows the blood to flow in freely. At the same time, this can help you reduce the stress hormones which constrict the blood vessels, contributing to high blood pressure as well.

You should try to eat at least one stalk of celery with a glass of water every day. However, eating four stalks of celery daily is going to be much more helpful in lowering your blood pressure. For some enhance of protein, follow this-

Directions:

  • Take one tablespoon of unsalted almond butter or peanut butter.
  • Take a celery stalk and dip into it.
  • Chew on the stalk like you eat French fries dipped in ketchup.
  • Both peanut butter and almond butter have high amounts of monounsaturated fat that keeps your heart healthy.

6. Coconut Water

For controlling your blood pressure, coconut water is very effective. It helps to keep your body hydrated and also prevents different health problem. Try to drink coconut water every day to get rid of high blood pressure.

Directions:

  • Take a freshly cut tender coconut and get the juice out of it.
  • Pour the juice into a glass jar.
  • You can preserve the juice in the refrigerator if you are able to extract juice from a lot of coconuts.
  • Make sure you drink the coconut water in the morning before breakfast on an empty stomach.
  • This juice will stay fresh if you keep it cool, though we suggest you cut a fresh coconut every day.

You can also eat the flesh of the fruit because it will also help you to reduce your high blood pressure levels and keep it in control.

7. Cayenne Pepper

As we all know that cayenne pepper is very spicy but to get rid of high blood pressure it works greatly. Try to take it every day or you can add cayenne pepper in your vegetables, soup or salad. A little bit of cayenne pepper is enough to control the high blood pressure level.

The people that are suffering from mild hypertension are surely going to benefit from taking cayenne pepper. It makes blood flow by the preventing the platelets from clumping up together and building up in your blood.

You should add some cayenne pepper to your daily meals, like the vegetable or fruit salads you eat. A little bit would do. If you take too much, you may burn your throat due to too much pepper. You can also do the following process-

  • Make a bowl of soup for yourself.
  • Make sure you do not put too much spices into it.
  • When it is done, add just a pinch to the bowl.
  • Since cayenne pepper is really spicy, one pinch is more than enough.

8. Garlic

Garlic has anti-bacterial properties which prevent the pressure and improves the blood flow. So try to eat garlic every day, surely it works in a proper way and gives you the best result.

A lot of healthcare studies have shown that garlic has great blood pressure lowering effects. Both cooked and raw garlic can help you control your high blood pressure. At the same time, it can reduce your cholesterol levels considerably. Garlic helps relax your blood vessels by stimulating the construction of hydrogen sulfide and nitric oxide.

You should eat one or two cloves of crushed garlic every day. You can just crush them with your teeth and chew on them. Crushing garlic cloves produce hydrogen sulfide. It is a compound which promotes healthy blood flow, reduces pressure on your heart and removes gas. If you dislike eating up raw garlic or in case it creates a burning sensation in your mouth, then you should take it with a warm cup of milk.

You may also follow the following process-

  • Directions:
  • Take some water and pour it into a pot.
  • Put some sliced garlic in the water.
  • Bring the water to a boil and let it simmer for a few minutes.
  • The juice should be stored in a jar and preserved in the fridge.
  • Take it twice a day mixed with some warm water on an empty stomach in the morning.

9. Curry Leaves

Curry leaves are also considered great natural remedies for controlling the high blood pressure level.  It will be better if you make a juice of curry leaves. For making juice, you have to take 20-25 curry leaves and add 1 cup of hot water. Try to drink this juice in every morning.

Directions:

  • Take a cup of water and pour it into a pot.
  • Bring it to a boil and then turn the heat down.
  • Let it simmer and put some curry leaves into the water.
  • Let the leaves boil for a few minutes, making the solution thick.
  • Drain the water and pour it into a jar.
  • Every morning, take a cup of lukewarm water and mix a little curry juice in it.
  • Drink this on an empty stomach in the morning.
  • For better results, drink one cup in the evening as well.

10. Water

Try to drink water as much as you can, because if you drink plenty of water, your body will get hydrated. You can be able to control your blood pressure.

Make sure you drink at least eight glasses of water every day. Juices and beverage do not count. Pure water will make your system relaxed and stress-free, thus reducing your blood pressure

11. Apples

To get rid of high blood pressure apples are very beneficial.  Apples are rich in zinc which prevents hypertension and also control the level of high blood pressure. You can just chew on an apple without peeling its skin off. The skin will help with your high blood pressure as well. If you do not want to chew one entire apple, you can follow this process-

Directions:

  • Take a fresh apple and wash it well.
  • Slice it into small pieces and put it into a juicer.
  • Pour some water in the juicer and some sugar, if you want. We suggest not using any sugar. You can use some honey if you need to sweeten up your juice.
  • Mix up the apple slices and blend until the nectar is ready for you to drink.
  • Pour it out into a glass.
  • Drink this juice every morning with your breakfast. You can also drink it along with your breakfast.

If you drink this juice regularly for a month, you will notice a considerable change in your high blood pressure. It will reduce and stay in control.

12. Cod Liver Oil

Cod liver oil is very useful and many people prefer this oil to control their high blood pressure level. Cod liver oil is highly rich in omega-3 which controls the blood pressure and other diseases.

You can buy the capsules available in pharmacies. You should take two capsules every day, one in the morning and one in the evening. Usually, there is no side effect to these capsules, but you may experience some itching. If you do, discontinue taking these capsules. Otherwise, taking the cod liver oil capsules for a couple months will help reduce your high blood pressure levels.

If you want a better dosage, you can buy bottles of cod liver oil and use it for some cooking. it might smell bad if you put it raw in your salads. But frying some food in the oil will make it quite edible for you to consume. You can cook some vegetables like zucchini and papaya along with cayenne pepper in it.

13. Beetroot

To control the blood pressure level in normal you can drink the juice of beetroot. It contains sodium, phosphorus, zinc, magnesium, calcium, iron and potassium which work great. Try to eat this juice every day.

Directions:

  • Take a fistful of beetroots and wash them well.
  • Put them in the juicer and add a cup of water.
  • You can add a little salt to your taste to make it more edible.
  • Mix the juice well until you want. The thickness of the juice depends on your taste.
  • Pour the juice out in a glass. You can add some spices like coriander or pepper if you want to.
  • Drink this juice every day in the morning before breakfast on an empty stomach. We suggest you do not take any food half an hour before or after you drink the beetroot juice.

14. Papaya

To get rid of high blood pressure you have to eat papaya, it contains sodium, zinc, magnesium, phosphorus, and also contains multi-vitamins. Papaya will prevent many diseases and provides many health benefits.

Eating raw papaya would be the best way to keep your high blood pressure in check. However, it is not the only way to eat it. you can cook it, fry it, boil it, make a soup of it- any way you take it is absolutely fine and thoroughly effective. However, the easiest way would be just to make a juice out of it. you can follow this process below-

  • Take a fresh and tender papaya and peel it.
  • Slice the papaya into small pieces.
  • Put the slices in a juicer.
  • Pour a cup of water in the juicer with the slices.
  • Mix the juicer until you think the juice is ready for you.
  • Pour the juice in a glass.
  • Mix some salt to taste. You can also mix some pepper in it to make it more edible.
  • Drink it every morning before breakfast.

15. Olive Oil

Olive oil is very effective to get rid of high blood pressure. Try to add olive oil in your cooking and salad.

16. Watermelon Seeds

Watermelon seeds have a compound named cucurbocitrin. It helps to widen blood capillaries considerably. At the same time, these seed helps improve kidney functions as well. This reduces blood pressure levels in turn and helps with arthritis as well.

Also, watermelon has vasodilatory effect that will help lower your blood pressure very effectively.

Directions:

  • Grind some dried poppy seeds and watermelon seeds.
  • Take a teaspoon of the mixture early in the morning before you eat breakfast.
  • Have it on an empty stomach in the evening as well.

Alternatively, you can follow this process-

Directions:

  • Take two teaspoons full of crushed and dried watermelon seeds.
  • Mix it with a cup of boiled water.
  • Let it steep it for almost an hour and strain it.
  • Have a few sips of this solution at regular intervals all through the day.

17. Mint Leaves

Mint leaves are really a good cure for reducing one’s high blood pressure.  To reduce your high blood pressure, dissolve two teaspoons of dry mint leaves powder with water or lemon water and drink it up twice a day. You can also use mint flavored chewing gums that you can carry and chew any time of the day you want.

18. Banana

Bananas are really effective that all the people having high blood pressure should regularly eat to keep it in control. Bananas are a great source of potassium. Potassium lessens the effects of sodium.

You should always try to eat two bananas very day. Along with eating bananas, you can also try other fruits. You can chop up fruits and vegetables like apricots, raisins, spinach, currants, orange, zucchini and baked sweet potatoes and mix some sliced bananas to make a salad or custard.

19. Onion

Onions have been known and proved to lower the blood pressure because it has an antioxidant in abundance flavonol called quercetin. This is a good home remedy for high blood pressure. You should try to keep one medium-sized onion in your diet daily. You can cook it into your meals or you can eat it raw and chopped in your salad.

Also, you can also take one teaspoon of honey and onion juice, mix them and drink it twice every day for a couple weeks. Your high blood pressure will come down.

20. Fenugreek Seeds

Taking fenugreek seeds is an effective home remedy for lowering your high blood pressure. This happens because the seeds have dietary fiber content and high potassium.

Directions:

  • Put two teaspoons full of fenugreek seeds in a cup of water.
  • Boil the water for about five minutes.
  • Strain the water and store it in a jar.
  • Put the boiled seeds in a blender.
  • Now, blend the seeds and make a paste of it.
  • Eat this paste two times a day. Take it once before breakfast in the morning with an empty stomach. Do the same in the evening.

Do this home remedy for about three months. You will notice a significant development in your blood pressure.

Try to follow these remedies properly, surely you can be able to get rid of high blood pressure or control your blood pressure level. If you feel acute problem, try to consult with your doctor as soon as possible and take medicine timely.

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 legumes are collectively known as pulses. However, not everyone agrees on what pulses are.

According to the United Nations’ Food and Agricultural Organization (FAO), the name pulse only refers to legumes that are harvested for their dry seeds. This definition excludes green beans, green peas, soybeans and peanuts.

Several controlled trials suggest that eating pulses may have benefits for those trying to lose weight. However, their findings are not entirely conclusive.

Factors such as the amount eaten, trial duration, number of participants (statistical power) and the type of pulse examined result in inconclusive findings.

For this reason, combining the results of similar studies in a meta-analysis may increase statistical power, providing more accurate estimates of the truth.

Only one previous meta-analysis examined the effect of pulses on body weight. This meta-analysis, which was published in 2002 and included 8 randomized controlled trials, concluded that pulses do not reduce body weight.

However, many new studies have been published since then, justifying an update.

ARTICLE REVIEWED

This was a review and analysis of studies examining how pulses affect body weight.

Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials.

STUDY DESIGN

This was a systematic review and meta-analysis of randomized controlled trials on the effect of pulses on body weight, body fat or weight circumference.

In this study, pulses were defined as all leguminous seeds, except for oilseeds — soybeans and peanuts. These included white kidney beans, lentils, chickpeas, dry peas and lupin.

The analysis included 21 trials, including a total of 940 participants. All of the trials had the following characteristics:

  • They were randomized controlled trials, comparing a diet rich in pulses with a diet that didn’t contain any pulses.
  • The trials examined the effects of whole pulses on body weight, waist circumference or body fat percentage.
  • The diets contained the same amount of calories.
  • They were three or more weeks in duration.

Bottom Line: This was a systematic review and meta-analysis of randomized controlled trials examining the effects of pulses on body weight.

FINDING 1: PULSES REDUCED BODY WEIGHT

This meta-analysis showed that eating pulses may promote modest weight loss in overweight or obese middle-aged men and women.

On average, eating 132 grams of cooked pulses per day (or one serving) led to 0.75 lbs (0.34 kg) greater weight loss over a period of 6 weeks, compared to a diet that didn’t contain any pulses.

Pulses had weight loss benefits even when the diets were not intentionally calorie restricted. This suggests that eating pulses may be an effective alternative to calorie-reduced diets, which may be difficult to stick to in the long-term.

The findings are not supported by a previous meta-analysis, published in 2002.

However, that analysis only included 8 trials, and may not have had enough statistical power to detect differences as significant.

Bottom Line: The analysis showed that eating pulses may cause modest weight loss, even when diets are not calorie-reduced.

FINDING 2: PULSES DID NOT REDUCE WAIST CIRCUMFERENCE

Six of the included trials, which had a total of 509 participants, examined the effects of eating pulses on waist circumference.

Overall, eating pulses did not significantly reduce waist circumference.

However, when one study was removed from the analysis, waist circumference decreased by a significant 1%.

Body fat tended to decrease, but the difference between groups was on the verge of being statistically significant.

Bottom Line: Eating pulses did not significantly reduce waist circumference or body fat.

WHY DO PULSES HAVE WEIGHT LOSS BENEFITS?

The main reason why pulses promote weight loss is probably their ability to increase fullness and reduce appetite.

They have several nutritional properties that make them especially satiating or filling. These include:

  • Soluble fiber: Pulses are rich in soluble fiber, which may slow stomach emptying, contributing to fullness.
  • Resistant starch: Some of the starch in beans is resistant to digestion. This slightly reduces energy content, benefits gut microbiota and helps with fullness.
  • Protein: Pulses are high in protein, which also promotes fullness.
  • Glycemic index: Pulses are low on the glycemic index, improving blood sugar levels. This may potentially prevent overeating.

Additionally, pulses are affordable and may have a number of other health benefits, potentially reducing the risk of heart disease and type 2 diabetes.

Bottom Line: Pulses may promote weight loss by increasing fullness and calorie intake during a meal.

LIMITATIONS

This meta-analysis had several potential limitations.

First, the findings of one trial may have been largely responsible for the significant effects detected.

Second, many of the included trials were of short duration, or only 4–10 weeks. Further studies need to assess the long-term effects of a diet high in pulses.

Third, only 42% of the included trials were considered to be of high quality, according to the Heyland Methodologic Quality Score.

Finally, this meta-analysis did not distinguish between different types of pulses.

Although all pulses have several beneficial properties in common, it is possible that some of them are more effective than others.

Bottom Line: This meta-analysis had a few limitations. Many of the studies included were of low quality and short duration. Additionally, the analysis did not distinguish between the different types of pulses.

SUMMARY AND REAL-LIFE APPLICATION

This meta-analysis showed that eating pulses may promote a slight weight loss, even on a diet that’s not calorie-reduced.

The ability of pulses to promote fullness and reduce appetite during a meal may be responsible for these effects.

Simply put, if you are trying to lose weight, adding one serving or a cup of cooked beans, lentils, peas or chickpeas do your daily diet could make a difference.

Don’t forget to share this article about Pulses and weight loss with your friends using the social media icons.

Your Gut Might Be Preventing Your Body From Losing Weight


HEAL THE GUT

The digestive system is the gateway to the body. Everything that moves through your intestines is still in some sense outside of the body. It hasn’t gone in yet. So, when you eat a food, what happens to it? How does it get in? What regulates the process of absorption?

One of the first digestive “steps” is interacting with gut bacteria. Trillions of bacteria live in your gut and regulate the breakdown of food into nutrients. These bacteria are, in a sense, like castle guards. As foods march through your digestive track, these guards help keep order and promote healthy digestive processes.

They are your first line of defense, and having them in place keeps whatever is toxic in your gut from abrading your intestinal walls and causing inflammation
at this point of entry.

Your gut can be populated by good or bad bacteria. The more and higher quality of gut bacteria you have, the healthier your body is, the lower your inflammation, and the less at risk you are for autoimmune disease and mental health disorders.

When you have more bad bacteria than good bacteria, your digestive system has less protection and the rest of your body is more vulnerable to inflammation.

The relationship between gut flora and obesity is robust in animal models. Mice without any gut flora are more susceptible to obesity than normal mice. In fact, by transferring gut flora among mice, you can change their fat mass. Adding the gut flora of an obese mouse to a bacteria-free mouse will make the latter mouse obese.

Adding healthy gut flora to this mouse will not make it obese. These exact studies have not been conducted on humans, but it has been demonstrated that good bacteria cultures promote metabolic wellness, and that nurturing a healthy gut environment with pre- and probiotic foods (see below) improves insulin sensitivity, fat burning, and metabolic efficiency in humans.

So gut flora are your first round of defense against the external world. The thing they so crucially defend is the lining of your intestines. If this lining is breached, toxins that would otherwise be excreted as feces leak through the intestinal lining, enter the bloodstream, and cause the immune system to go into panicked hyper-drive.

This condition is called “leaky gut.” Leaky gut is one of (if not the primary) cause of inflammation, as well as hundreds of autoimmune disorders. Having a leaky gut due to a poor intestinal environment is quite possibly the one problem that underlies all the rest in the body.

WHAT YOU CAN DO TO HEAL YOUR GUT:

First and foremost, shore up the first line of defense: your gut flora. Do this first by eliminating your use of antibiotics and limiting non-steroidal anti-inflammatory drugs (NSAIDs) like aspirin, ibuprofen, and naproxen (acetaminophen is not an NSAID). Both of these things reduce the level of good bacteria in your gut.

Once you stop killing off the good guys, help boost their population. Regularly consuming bacteria is one of the best ways to do this. Fermented foods contain high amounts of beneficial bacteria. Any food that contains a bacterial culture will help.

Our knowledge about supplements is quite limited, and none of them do as well as the natural stuff from the bounty of the earth. Food is a better option than supplementation for healing if at all possible. Why? Fermented foods like sauerkraut provide greater bacterial variety than supplements do.

They also provide the cultures in the context of a natural form of ingestion, which is more familiar and helpful for the body. Nonetheless, probiotic supplements can serve you well in a pinch.

In addition to straight up eating good gut bacteria in the form of fermented foods, you can also feed existing populations and help them grow. Good gut flora love to eat the fiber found in fruits and vegetables. They particularly love a form of fiber called inulin, which is found in Jerusalem artichokes, chicory, and jicama.

It is also found in onions and leeks, to a lesser extent. The studies I mentioned earlier on mice with different kinds of gut flora have also shown that the overweight mice lose weight when inulin is added to their diets. Human studies show that increased inulin sharpens insulin sensitivity and promotes metabolic efficiency.

Inulin and other fibers are called “prebiotics” since they feed and nurture the “probiotics” in your gut. In fact, it is quite important to consume both pre- and probiotics, since probiotics are primarily helpful in the small intestine and prebiotics are helpful further on in the digestive process in the large intestine.

As you are boosting your good gut flora population, stop feeding the bad guys. Bad gut bacteria love processed sugar. Sugar is the easiest form of food for them to eat. Other carbohydrates need to be broken down by processes in your digestive track before they can be consumed. Simple sugars do not.

The bad gut flora eat them up, create uncomfortable gases as a byproduct of their digestion, crowd out the good gut flora, and enable toxic particles to enter your bloodstream. This results in a state of high alert and panicked activity by your immune system.

Counting Macros To Lose Fat? You Might Be Doing It Wrong

You’ve probably heard that counting macros is a good way to help build muscle and lose fat.

In fact once you get your macros right you can actually be more flexible with your eating.

That’s right. As long as you are sticking to the right amounts of macros for your goals you can eat some foods that aren’t necessarily classed as “healthy” and still lose weight and build muscle.

This is known as flexible dieting and has been getting a lot of attention recently.

And for good reason.

Put simply, if you are getting the right amounts of protein, fats and carbs (macronutrients) you will start to improve your body composition.

Once you know how to calculate your macros, keeping track of them on a daily basis is pretty simple.

In this article you will learn how to calculate your macros and then keep track of them moving forward.

How To Count Your Macros

The first thing you need to do to start tracking your macros is to figure out how many macros you actually need to be eating to hit your goals.

Thankfully calculating your macros is pretty simple.

With a little maths you can calculate fairly accurately how many macros you need on a daily basis.

The process to calculate your macros is:

  1. Calculate your calories
  2. Calculate your protein
  3. Calculate your fats
  4. Calculate your carbs
  5. Monitor and adjust based on your results

It’s as simple as that. Follow the steps in this article to calculate how much of each of these you need to be consuming.

 

1. Calculate Your Calories

Calories are the starting point of any diet plan.

Because the amount of calories you consume will have the biggest effect on your weight loss or gain.

We’ve all been told that we need to eat healthy in order to lose weight. While there are lots of benefits to eating a clean healthy diet, it isn’t going to necessarily make you lose weight

When it comes to weight loss the types of foods you eat don’t matter as much as the amount of calories you consume.

The only way to lose weight is to put yourself in a calorie deficit.

That means that you eat less calories than your body requires to perform your day to day tasks.

When your body doesn’t have any more food to get energy from, it has to convert your fat stores into energy.

So from that standpoint 100 calories of chocolate is the same as 100 calories of broccoli.

To highlight this point Professor Mark Harb ate a diet that consisted of Twinkies, Dorritos and Oreos and lost up to 27 pounds.

Now, I’m not recommending that you follow a diet based on junk food but that story does highlight an important point.

If you consistently consume less calories that you burn you will lose weight. Regardless of where those calories come from.

The same is true on the other hand. If you are looking to put on weight you will need to consume more calories than you burn to put yourself in a surplus.

So now that we have gone over the importance of calories. Let’s talk about how to calculate the amount you need.

Calorie Needs

Everybody’s caloric needs are different as there are a lot of factors that contribute to the amount of calories you burn in a day.

So keep this in mind. No one equation is going to be 100% accurate for your needs, you might need to tweak it slightly depending on your results.

To calculate your calories you first need to calculate your Basal Metabolic Rate (BMR).

Your BMR is the the rate at which the body uses energy while at rest to maintain vital functions such as breathing and keeping warm.

Put simply this is the base amount of calories that your body requires to produce energy needed to keep your body functioning.

To find your BMR use the following equations ( I have included the equations for kg and lbs):

Males

BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years).

BMR = 66 + (13.75 x weight in kg) + (5 x height in cm) – (6.8 x age in yrs)

Females

BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years).

BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in Yrs)

Once you have this figure you know the amount of calories that you require just to survive.

But this doesn’t take into account the energy that you burn throughout the day from working out and even smaller things like if you’re on your feet all day at work or if you have to walk to the bus stop, etc.

All of these factors combined with your basal metabolic rate make up your Total Daily Energy Expenditure (TDEE).

You can figure out your TDEE by multiplying your BMR by your level of activity:

  • If you rarely exercise, multiply your BMR by 1.2
  • If you exercise on 1 to 3 days per week, multiply your BMR by 1.375
  • If you exercise on 3 to 5 days per week, multiply your BMR by 1.55
  • If you exercise 6 to 7 days per week, multiply your BMR by 1.725
  • If you exercise every day and have a physical job or if you often exercise twice a day, multiply your BMR by 1.9

The number that you get by multiplying your BMR by your level of activity is the amount of calories you need on a daily basis to maintain weight.

 

How To Calculate Calories For Weight Loss?

 

If you are looking to lose some fat you simply need to eat less than your TDEE.

To lose weight you need to be in a caloric deficit. This means that your body is using more energy than you are giving it through food.

Your body then looks for other places to get energy, which is your fat stores.

Lets say that your TDEE was at 2800, so you are burning 2800 calories of energy from your daily activities. If you eat a diet that consists of 2300 calories you are in a 500 calorie deficit.

To lose one pound of body fat per week you need to put yourself in a 500 calorie deficit every day.

If you are looking to lose weight, subtract 500 calories off of your TDEE before calculating you major macronutrients.

Being in a 500 calorie a day deficit will result in around 1 pound of weight loss per week.

Being in a caloric deficit will make you lose weight. However if you are looking to improve your body composition and build some muscle you will need to make sure you are getting enough of each macronutrient as well as your caloric intake.

2. Calculate Your Protein

Protein is the most important of the three macronutrients (proteins, carbs and fat) and that is why we calculate it first.

Protein helps you to:

Put simply high protein diets are much more beneficial than low protein diets, especially if you are working out and training regularly.

So how much protein do you actually need to eat?

Research has shown that between 0.8 and 1.2 grams of protein per pound of body weight per day is a good amount.

If you are more overweight eg. 25% body fat and higher for men and 30% and higher for women, you need to go calculate your protein needs from your lean body mass. Your lean body mass is the amount of weight you carry on your body that isn’t fat.

To do this you will need to have a rough idea of your body fat percentage. If you don’t fall into this category you can skip to the next section.

You can use the tools here to calculate your body fat percentage or you can estimate yours visually.

Compare yourself to the charts below.

 

To calculate your lean body mass you take your weight eg. 230 pounds and multiply that by your body fat percentage. eg 30%

230 x 30% = 69

That gives you the amount of your weight that is fat.

You then need to subtract that amount from your total weight to get your lean body mass.

230 – 69 = 161 pounds of lean body mass.

So you would aim for about 161 grams of protein per day.

If you think that number seems like a lot you might want to try increasing your protein intake with protein powder. Check out this article by Health Trends of the best protein powder.

Now that you have calculated your protein you need to move onto the next macro.

3. Calculate Your Fat

It was only a short time ago that magazines and health gurus were pushing out content that said eating fat made you get fat.

Low fat diets were everywhere.

Yes, lowering your fat intake can help you lose weight, as it drastically reduces your caloric intake.

The reason behind that is there are more calories in 1 gram of fat than there are in 1 gram of protein or carbs.

Here’s how they weight up:

Protein = 4 calories/gram

Fat = 9 calories/gram

Carbs = 4 calories/gram

You can see how cutting fats out of your diet could help you lose weight as you are removing more calories than you would be if you cut out protein or carbohydrates.

However removing all fats is not necessarily the most healthy or beneficial way to go about things.

With that said overeating fat isn’t a good idea especially when it comes to saturated fats.

Basically fat is an essential part of your diet but you don’t want to go overboard with it. You want to eat a moderate amount that allows you to maximise your health and still stay on top of your calories.

Around 0.3 grams of fat per pound of body weight is a suitable amount for most people.

Fat is essential to your diet. With that said after you hit your fat requirements, extra fat is not going to benefit your performance in the gym.

Carbs on the other hand are a direct source of energy and can correlate to better athletic performances.

This is dependant on you. If you like eating nuts and peanut butters and higher fat foods, you can go a little higher on fats but you will be lowering the amount of carbs that you can eat to fit into your calories as a result.

 

4. Calculate Your Carbs

These days there has been a lot of hype around low carb diets.

You might have heard that the best way to lose fat is to cut out all of the carbs from your diet.

While it can work, it’s not always the most pleasant way to go about things. There are ways to get lean and still consume carbs.

As long as you stick to your calories you can eat as many carbs as you like and not put on fat.

If you exercise regularly, lift weights, are fairly healthy and are in a normal body fat range you will benefit from having more carbs than less.

Carbs are your major source of fuel and if you are looking to gain strength and muscle or perform better athletically, they are extremely beneficial. They aren’t going to hinder your fat loss unless you are eating an excess amount of them and exceeding your daily caloric needs.

Calculating your carbs is simple, you just need to assign your remaining calories to them.

Here’s how you do it.

So we have already calculated our calories, protein and fat intake.

And we know that 1 gram of protein is equal to 4 calories and 1 gram of fat is equal to 9 calories.

  1. Multiply your protein intake by 4
  2. Multiply your fat intake by 9
  3. Add these two numbers together and then subtract that number from your goal calories. This will give you the calories you have remaining for carbs
  4. Divide the remaining number by 4 to get the total in grams of carbs that you should eat every day.

Let’s break that down with an example.

Bob weighs 180 pounds and his TDEE is around 2600 calories to maintain his body weight.

As a result of that Bob needs to eat 180 grams of protein and 54 grams of fat per day.

1. Multiply protein by 4

180 x 4 = 720

2. Multiply fat by 9

54 x 9 = 486

3. Add two numbers together then subtract from your total calories

720 + 486 = 1206, then 2600 – 1206 =  1394 calories remaining for carbs

4. Divide the remaining number by 4

1394 / 4 = 349 grams of carbs per day.

So Bob’s macros would be:

  • 180 grams protein
  • 54 grams of fat
  • 349 grams of carbs

Per day*

Now, it’s your turn. Plug your numbers into the equation to find your macros.

5. Monitor Your Bodies Response and Adjust

You’ve just learned how to accurately count your macros. Understanding macros gives you control over whether you lose or gain weight.

That said the formula’s above may not work perfectly for you right out of the box. There’s just to many factors that come into play. For example your metabolism may be faster or slower than the formulas assume, or you may have under or overestimated the amount of energy you burn in your day to day actions.

So you will need to monitor your results and tweak your macros accordingly.

When you’re starting out you should weigh yourself first thing in the morning on an empty stomach.

Monitor this weight over the first week to two weeks and evaluate.

Generally this is the case:

If you’re trying to lose weight but aren’t you either need to eat less or move more.

If your weight isn’t dropping you are probably eating more calories than you are burning. If you are already doing a couple of sessions of cardio a week the first place you should look is your carbs. Try dropping your carbs slightly and monitor the results. Start nice and slow and drop increments of around 10 – 15 grams per day.

If you are trying to gain weight but aren’t you probably just need to eat more.

If you are putting in good hard sessions in the gym but your weight won’t go up try increasing your daily caloric intake by 5%. After a couple of weeks monitor your results and adjust again if necessary.

Most “hardgainers” just don’t eat enough on a daily basis. It’s that simple.

The most important part of counting macros is tracking your results and making slight adjustments moving forward.

 

Conclusion

Counting your macros is the best way to accurately control your body composition.

It might seem like a lot of fuss to go through, but if you’re looking to get the most out of your workouts and diet, counting macros is worth the effort.

Follow the steps laid out in this article to get started on your macro counting journey.

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 activities which are not appropriate enough will not benefit people the way they desire. We have compiled a list of sporting activities which can burn maximum calories and help people to lose weight according to their requirements. Let us look at some of the best activities for weight loss.

Squash

The sport of squash is strenuous but it is an effective method of controlling your weight. Squash can help you to burn more calories than you consume every day. The number of calories you burn will depend on the time you’re spending playing squash and if you are weighing 180 pounds you are likely to burn around 491 cals in 30 minutes. The burning will be higher if your weight is 205 pounds when you burn 559 cals.

Boxing

Boxing can help you in burning more calories per hour than any other sport. Research conducted has revealed information that boxing can burn 800 cal per hour which is higher than squash. It simply means that if you are involved in boxing that is every likelihood of you losing weight faster than you expected.

 

 

Cycling

Cycling is another globally popular activity used as a form of exercise and also in sporting events. The Tour de France is perhaps one of the most popular cycling events, which are held annually and the participants are required to cycle through several miles before they went is ultimately culminated. The Vuelta from Spain is another event which was held recently and it is reported that cyclists participating in the Vuelta lost around 6000 cals during the race. It may not be possible for every individual to participate in the Vuelta, but participants are guaranteed to lose a significant amount of calories during the race.

Swimming

If you believe swimming is just a pastime for the summer you will do better to think again because swimming is a good exercise for calorie burning. However, the amount of calories you burn will depend on your body weight and the speed at which you are indulging in this sport. You can take the following examples into consideration if you decide on swimming for burning the extra calories in your body.

All calculations which are provided are for one hour of swimming.

A person weighing 130 pounds and swimming freestyle can burn 590 cals if he or she is swimming faster and 413 cal if the speed is slower.

A person weighing 155 pounds and swimming freestyle can burn 704 cals when the speed is fast and 493 cals when the speed is slow.

A person weighing 180 pounds and using a similar style can burn 817 cals when swimming fast and 572 cals if he or she decides to slow down.

A person weighing 205 pounds can burn 931 cals if swimming faster and 651 cals when the speed is slow.

As it can be seen the amount of calories burned will be different according to the activity chosen by the individual who is trying to lose the weight. It must be understood that the calories have the potential to accumulate back in the body unless the individual takes care to ensure that he or she does not go on an eating spree after they have completed their regimen of exercise. It is essential for people to understand they need to continue burning calories faster than they are consuming them and therefore must keep a watch on the calorie count they are having without fail.

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 overweight adults. Below is a detailed summary of its findings.

BACKGROUND

Hops are a type of flower, widely grown for the brewing industry.

They are an ingredient in most beers, providing the bitter flavor. They also have strong antibacterial properties, which suppress the growth of undesirable bacteria, while favoring the activity of brewer’s yeast.

Apart from their practical application in brewing, studies suggest that some of the active constituents of hops may have health benefits.

These include iso-alpha-acids — bitter constituents of beer — that are formed from alpha-acids in hops during the brewing process.

Evidence indicates that iso-alpha-acids may promote weight loss in humans and mice.

However, their intense bitterness makes them unsuitable for use in supplements. For this reason, researchers have started investigating less bitter alternatives, such as matured hop extract.

ARTICLE REVIEWED

Japanese researchers investigated the effects of matured hop extract, containing matured hop bitter acids (MHBAs), on belly fat and body weight.

Matured hop extract reduces body fat in healthy overweight humans: a randomized, double-blind, placebo-controlled parallel group study.

STUDY DESIGN

This randomized controlled trial examined the effects of matured hop extract on belly fat and body weight in healthy, overweight Japanese adults.

A total of 200 overweight men and women, aged 20 to 65 years, participated in the study. They were randomly assigned to one of two groups:

  • Matured hop extract: Daily for three months, the participants consumed 350 mL of a drink containing matured hop extract (MHE), providing 35 mg of matured hop extract bitter acids (MHBAs).
  • Placebo: Instead of consuming MHE, the participants consumed 350 mL of a control drink daily for three months.

Both beverages looked and tasted the same. They were based on water, containing around 1.05 grams of carbs and 5.25 grams of fiber (resistant maltodextrin).

At the beginning, midpoint and end of the study, the researchers measured body weight, belly fat (using CT scanning) and total body fat precentage (using bioelectrical impedance analysis).

Bottom Line: This was a randomized controlled trial examining the effects of supplementing with matured hop extract on body weight and belly fat.

FINDING: MATURED HOP EXTRACT REDUCED BELLY FAT AND BODY WEIGHT

Total belly fat decreased in both groups, but significantly more so for those who supplemented with matured hop extract, compared to the placebo.

The decrease in abdominal skin fat was not significantly different between groups.

The supplements also led to a slight decrease in body weight and body mass index (BMI). What’s more, the body fat percentage was slightly lower at the end of the study.

The chart below shows the changes in body weight, body mass index (BMI) and body fat percentage in both groups.

These findings are supported by previous studies examining the health effects of iso-alpha-acids, which are derived from hops during brewing.

However, this is the first study to show that matured hop extract has a similar benefit.

Bottom Line: Supplementing with matured hop extract significantly reduced belly fat and body weight, compared to a placebo.

HOW DOES HOP EXTRACT REDUCE BODY WEIGHT?

The reason why matured hop extract stimulates weight loss is not entirely clear.

One study in mice suggests that oxidized alpha-acids (MHBAs) may enhance fat burning in brown fat tissue.

Specifically, the alpha-acids increased heat production (thermogenesis) by speeding up the rate at which the mice burned calories in brown fat tissue. Higher activity of brown fat tissue has been associated with a lower body fat content in humans.

However, no alpha-acids were detected in the matured hop extract used in the current study, suggesting that other compounds may be at work.

Simply put, matured hop extract might promote weight loss by activating brown fat tissue, but further studies are needed to fully understand how this works.

Bottom Line: The reason why matured hop extract promotes weight loss is unclear. One previous study suggests that it may increase the amount of calories burned in brown fat tissue.

WHY DID BOTH GROUPS LOSE BELLY FAT?

Interestingly, the participants in both groups lost significant amounts of belly fat.

This is a good example of a placebo effect, illustrating why placebo/control groups are necessary for clinical studies.

The psychological effects of participating in a supplemental weight loss study, and expecting certain benefits, may lead to marked improvements in body weight.

Participants may have unconsciously changed their habits — eating, exercise, sleep, smoking and drinking — during the study, even though they were told not to.

The authors speculated that psychological effects or seasonal variation may have been responsible.

It’s also plausible that resistant maltodextrin, a type of fiber added to the beverages, may have contributed to the decrease in belly fat.

Because of the additional weight loss caused by the placebo effect and/or fiber, the actual benefits of the matured hop extract were probably much lower than observed.

Bottom Line: Participants in both groups lost significant amounts of weight. The exact cause of the weight loss is unknown, but may be explained by a placebo effect and/or the fiber added to the beverages.

LIMITATIONS

According to the authors, the main limitation is the study’s short duration. It’s unclear if the weight loss benefits of matured hop extract are sustained in the long term.

It’s also unclear if the results can be generalized to severely obese individuals or other ethnicities. In the current study, the participants were overweight, with a BMI ranging from 25 to 30.

Finally, nine of the paper’s authors were employees of the study’s sponsor — Kirin Company, a corporation that specializes in beverage production. The same people collected, analyzed and interpreted the data, creating a conflict of interest.

Bottom Line: The findings may not be generalized to obese individuals and the long-term effects are unclear. There was also a conflict of interest.

SUMMARY AND REAL-LIFE APPLICATION

In short, this study showed that supplementing with 35 grams of matured hop extract bitter acids may slightly reduce body fat, especially belly fat.

Why it works is not entirely clear, but previous animal studies suggest it may increase the amount of calories burned in brown fat tissue.

However, before any strong claims can be made, further studies by independent research groups are required.

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 to be the most filling macronutrient, whereas fat is the least filling. However, not all studies support this.

This may be because protein and carbs suppress the hunger hormone, ghrelin, more than fat.

Another hormone that may be involved is the satiety hormone, glucagon-like peptide-1(GLP-1). However, it’s currently unclear which macronutrient has the greatest effect on GLP-1.

ARTICLE REVIEWED

Scientists from Lund University, in Sweden, examined how different macronutrient proportions affected calorie intake, appetite hormones and appetite.

Protein-Enriched Liquid Preloads Varying in Macronutrient Content Modulate Appetite and Appetite-Regulating Hormones in Healthy Adults.

STUDY DESIGN

This was a randomized, crossover trial examining the effects of liquid meals — varying in protein, fat and carbs — on appetite, appetite hormones and calorie intake.

A total of 36 healthy men and women participated in the study.

They were assigned to five different liquid meals, which they received on separate days in a random order:

  • Low-protein, low-carb, high-fat drink (LP/LC:HF): 8.9% of calories from protein, 28% from carbs and 63.1% from fat.
  • High-protein, low-carb, medium-fat drink (HP/LC:MF): 40% of calories from protein, 18.5% from carbs and 41.5% from fat.
  • Low-protein, high-carb, low-fat drink (LP/HC:LF): 8.9% of calories from protein, 71.1% from carbs and 20% from fat.
  • High-protein, medium-carb, low-fat drink (HP/MC:LF): 40% of calories from protein, 46.8% from carbs and 13.2% from fat.
  • Medium-protein, medium-carb, medium-fat drink (MP/MC:MF): 24.4% of calories from protein, 50.4% from carbs and 25.2% from fat. This drink was replicated three times.

These liquid meals were based on milk protein isolate, rapeseed oil and a mixture of maltodextrin and table sugar. All of them contained 502 calories (2,100 kJ), and had the same volume of 670 mL.

After finishing the drink on each of the seven test days, the participants rated their appetite every 30 minutes until they had a lunch test meal.

During the same period, the researchers collected blood samples every hour. The blood samples were analyzed for the appetite hormones, ghrelin and GLP-1.

The purpose of the lunch test meal was to measure calorie intake. It was served 3.5 hours after the breakfast, and was based on pasta. The participants were encouraged to eat as much as they wanted.

Bottom Line: This randomized, crossover study examined the effects of liquid meals, varying in protein, carbs and fat, on appetite hormones, self-rated appetite and calorie intake.

FINDING 1: PROTEIN TENDED TO LOWER APPETITE

Every half an hour after finishing the test drink, the participants were asked to rate their feelings of appetite on a visual analog scale (VAS).

The VAS included the following feelings:

  • Hunger.
  • Desire to eat.
  • Fullness.
  • Prospective food consumption.

The researchers found that subjective ratings for fullness were significantly greater after HP/MC:LF than after LP/LC:HF.

Similarly, prospective food consumption ratings were 12% lower after the intake of HP/MC:LF, and 11% lower after the intake of HP/LC:MF, compared to LP/LC:HF.

The findings are presented in the chart below:

However, there were no significant differences in any of the ratings between HP/MC:LF and LP/HC:LF, indicating that carbs may have some filling effects as well.

Overall, protein appeared to be the most filling macronutrient, while fat was the least filling. No significant differences in hunger or desire to eat were seen.

Bottom Line: Protein reduced self-rated appetite more than carbs and fat, and appears to be the most filling of the three macronutrients.

FINDING 2: CALORIE INTAKE WAS UNAFFECTED

There were no significant differences in how the meals affected calorie intake at lunch, 3.5 hours after they were consumed.

Some evidence indicates that liquid calories have weaker effects on appetite and calorie intake, compared to solid calories.

Also, the effects of these drinks on appetite may have faded 3.5 hours afterwards.

Bottom Line: The various liquid meals had no significantly different effects on calorie intake at a lunch eaten 3.5 hours afterwards.

FINDING 3: PROTEIN INCREASED LEVELS OF GLP-1

Circulating levels of the appetite-suppressing hormone, GLP-1, were higher after the HP/LC:MF drink, compared to the other liquid meals.

This can be seen in the chart below:

Specifically, the levels of GLP-1 were generally 13–19% higher after the HP/LC:MF drink. This suggests that the appetite-suppressing effects of protein may be at least partly due to increases in GLP-1.

However, fat appeared to increase GLP-1 to some extent as well. These findings are supported by several previous studies.

Conversely, no significant changes in the hunger hormone, ghrelin, were detected between liquid meals.

Bottom Line: Protein appeared to increase circulating levels of the appetite-suppressing hormone, GLP-1.

LIMITATIONS

Although the study’s design did not have any serious shortfalls, a few limitations should be mentioned.

First, including both men and women caused significant variations in calorie intake. This might have masked the effects of the liquid meals on calorie intake at lunch.

Additionally, the generalizability of the findings is limited. There is some evidence that liquid calories have weaker effects on appetite than solid calories.

Second, the drinks were not typical breakfast foods. One study indicates that novelty may affect satiety.

Finally, not all types of protein, carbs and fat affect appetite the same.

Bottom Line: The study’s findings may not be generalized to all situations. For example, the liquid form of the drinks may have affected the results.

Related: what is NAD+

SUMMARY AND REAL-LIFE APPLICATION

This study showed that protein reduces appetite more than carbs and fat. On the other hand, fat appeared to be less filling than protein and carbs.

Simply put, if you want to lose weight, adding more protein to your diet may help curb your appetite.

NMN Plus – Dosage Recommendations

DO NOT TAKE MORE THAN ONE CAPSULE ON YOUR FIRST EXPERIENCE WITH NMN PLUS!

We include a very small dose of Niacin in the formula for NMN PLUS.

NIACIN  is well known to cause an uncomfortable “Niacin Flush in some people.  

We used a dosage that is about 1/2 of what  research shows affects less than 1% of users.  Read more about this, and what you can do to minimize niacin flush.

In addition to dosage, avoid taking NMN PLUS on an empty stomach to further minimize the chance you might experience a flush.

After the first trial or 2, you can increase to 2 capsules at a time if you desire.

Tolerance to Niacin Flush builds up rapidly. The few people that do experience it find it diminishes and no longer occurs after 4-7 days of continued use with a particular dosage, and can be increased further.

For those that want ONLY NMN, we offer  NMN PURE, which contains 125 mg of NMN per capsule and nothing else, but that product will not be available to ship until Dec 8, 2017.

Time of Day

Humans have a natural Circadian rhythm with a peak NAD+ levels around Noon, and a second, smaller peak in the middle of the night.

It is not yet known if supplementing with 2 doses to emulate the 2 natural peaks is beneficial, or, just one peak in the middle of the day. Experts such as Dr Brenner, Dr Sinclair, and others are on both sides of this issue.

If you chose to take NMN Plus twice a day, we recommend:

  • 1 Capsule between 8-10am
  • 1 Capsule before bedtime

If you chose to take NMN Plus once per day, we recommend

  • 1 Capsule between 8-10 am, until you are sure you don’t experience Niacin Flush
  • after acclimated for a few days

  • 2 Capsules between 8-10 am

INGREDIENTS  in NMN PLUS

In addition to NMN, which is the  IMMEDIATE PRECURSOR used by our bodies to produce NAD+, we include the other 3  major precursors:

  • NAM (Nicotinamide)
  • Tryptophan
  • NA (Niacin)

Obviously, it would be easier to produce only the single ingredient NMN PURE, but we are so convinced the proven NAD+ boosting ability of the secondary precursors make this product more effective, we have gone many months of research, development, and testing, in addition to the expense, to offer this Complete NAD+ Booster.

to read more about NMN  and other NAD+ precursors  Click here

to read more about NAD+  Click here

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