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Your bodyweight depends on your total caloric intake more than on your macronutrient ratios (how many of your calories come from carbohydrates, proteins, fats, and Alcohol). Increased caloric intake as an independent variable is more than sufficient to explain the current obesity epidemic, without the need to find a scapegoat, such as high-fructose corn syrup.
A trial in a controlled setting (a metabolic ward) compared several isocaloric diets composed of 15% protein, 15-85% carbohydrate, and 0-70% fat. It concluded that caloric restriction, not macronutrient ratios, determined weight loss. Comparing low- and high-carbohydrate diets over 6 weeks and 12 weeks led to the same conclusion, as did comparing a low-fat/high-protein diet with a high-fat/standard-protein diet.
Another trial in a metabolic ward noted that, in healthy individuals overeating for 8 weeks, caloric intake alone accounted for the increase in body fat. However, caloric expenditure, total weight, and lean mass increased with protein as a percentage of caloric intake. In contrast, a previous study on the impact of protein on weight loss had noted that women lost as much weight on a high-protein diet as on a high-carb diet, but that subjects with high triglycerides lost more fat on the high-protein diet.
In people suffering from hyperinsulinemia, insulin resistance, or type-2 diabetes, the results are mostly the same: Caloric restriction, not macronutrient ratios, leads to weight loss. Two studies noted, however, that lean mass was better preserved in women (but not men) on a high-protein diet, and one study did find a greater weight loss (nearly entirely from fat) in the high-protein group (men and women).
In conclusion, losing weight requires a negative energy balance, which can be obtained by eating less, as we have seen, but also by exercising more.
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I try to stress to people hat I literally eat CONSTANTLY. Every 2-3 hours something is going in my mouth. My bag is always full of snacks. And I ALWAYS carry extra snacks because you just never know when you are going to be stuck somewhere. Especially with this snow on the east coast, I am constantly dealing with train delays and getting stuck!
The last time to go searching for food is when you are already hungry. Then you aren’t likely going to make the healthiest choice. So I’ve compiled a list of some of my favorites!!
1. Almonds – they now come in 100 calorie packs, but I usually figure about 12. They keep me full! I usually don’t eat them on their own. I have them with string cheese or fruit.
2. Fruit- my favorites are apples and bananas.
3. Quest Bars- you guys, I am in LOVE with Quest bars…you don’t even know. They are low carb and taste sinful!!
4. Popcorn- I will airpop it myself or I enjoy Boom Chika Pop and Skinny Pop. I often add a tbsp of quality dark chocolate chips (70% cocoa or above where cocoa is one of the only ingredients).
5. Kind Bars- quality ingredients and really filling. These are great because they are basically sold everywhere now.
6. Dark Chocolate- I have QUALITY dark chocolate almost every day. I have a wicked sweet tooth so incorporating dark chocolate into my diet helps prevent me from getting that CRAVING. You know the feeling.
7. Carrots and Celery with 2 tbsp almond butter, guacamole, hummus.
8. Hard Boiled Eggs.
9. Jerky- as natural as possible, preferably nitrate free, with no added sugars or sweeteners.
10. Kale Chips.
#WeightLoss #Fruit #Heatlhy #nutrition
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gPosted by Crisha Alyziah Miller -When you have iron-deficiency, your cells can’t get enough oxygen. How can you tell if your levels are a little low? Be on the lookout for these 10 warning signs.
Iron is crucial to biologic functions, including respiration, energy production, DNA synthesis, and cell proliferation. Although the prevalence of iron-deficiency anemia has declined somewhat recently, iron deficiency continues to be the top-ranking cause of anemia worldwide.
The human body has evolved to conserve iron in several ways, including the recycling of iron after the breakdown of red cells and the retention of iron in the absence of an excretion mechanism.
However, since excess levels of iron can be toxic, its absorption is limited to 1 to 2 mg daily, and most of the iron in the body (about 25 mg per day) is recycled by macrophages that phagocytose senescent erythrocytes. The latter two mechanisms are controlled by the hormone hepcidin, which maintains total-body iron within normal range, avoiding both iron deficiency and excess.
Hepcidin is a peptide hormone that is synthesized primarily in the liver. It functions as an acute-phase reactant that adjusts fluctuations in plasma iron levels by binding to and inducing the degradation of ferroportin, which exports iron from cells. In iron deficiency, the transcription of hepcidin is suppressed. This adaptive mechanism facilitates the absorption of iron and the release of iron from body stores.
In most cases, iron resistance is due to disorders of the gastrointestinal tract. Partial or total gastrectomy or any surgical procedure that bypasses the duodenum can cause resistance to oral iron. Laparoscopic Roux-en-Y gastric bypass, which is performed in selected obese patients to reduce caloric intake and to correct diabetes, is an emerging cause of iron deficiency and anemia because the procedure effectively removes an active iron absorption site from the digestive process and increases gastric pH. Helicobacter pylori infection decreases iron absorption because the microorganism competes with its human host for available iron, reduces the bioavailability of vitamin C, and may lead to microerosions that cause bleeding. Since it is estimated that half the world’s population is infected with H. pylori, clinicians should be aware of the possibility of infection and provide treatment in order to eradicate this source of iron-resistant iron-deficiency anemia.
Patients with malabsorption and genetic iron-refractory iron-deficiency anemia may require intravenous iron. Intravenous administration is also preferred when a rapid increase in hemoglobin level is required or when iron-deficiency anemia caused by chronic blood loss cannot be controlled with the use of oral iron, as is the case in patients with hereditary hemorrhagic telangiectasia. Active inflammatory bowel disease is an emerging indication for the use of intravenous iron; oral iron is not only ineffective but may also increase local inflammation. Intravenous iron is essential in the management of anemia in patients with chronic kidney disease who are receiving dialysis and treatment with erythropoiesis-stimulating agents.
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Posted by Loteba Soto – The nutritious & delicious way of losing fat is by including smoothies. Shed your excess belly fat by just sipping in these weight loss Smoothies! #Weightloss #Smoothies #Recipes
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