Glucomannan — Is It an Effective Weight Loss Supplement?

May 21, 2020 What It Is Weight Loss Effectiveness Other Benefits Dosage and Side Effects Takeaway No comments

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It mainly reduces cholesterol in the blood by decreasing the absorption of cholesterol in the intestine.

According to this research, adding glucomannan to your diet may reduce your risk of developing heart disease and type 2 diabetes.

As a water soluble fiber, glucomannan has also been used successfully to treat constipation (12, 13).

SUMMARY

Glucomannan can improve several important risk factors for heart disease, including total cholesterol, "bad" LDL cholesterol, triglycerides, and fasting blood sugar.

Dosage and side effects

To lose weight, a dose of 1 gram, 3 times per day is considered sufficient (14).

Mixed with water, glucomannan expands and may absorb up to fifty times its weight. Therefore, the recommended dose of glucomannan is lower compared to other fiber supplements.

Glucomannan has no effect on weight loss unless it is taken before a meal. The time recommendations vary from 15 minutes to 1 hour before a meal (14, 8).

Glucomannan is well tolerated and is generally considered safe.

However, if glucomannan expands before reaching the stomach, it can cause suffocation or blockage of the throat and esophagus, the tube that carries food from the mouth to the stomach.

To avoid this, you should wash with 1–2 glasses of water or another liquid.

Some people may experience mild side effects, such as bloating, flatulence, loose stools, or diarrhea, but these negative effects are rare.

Glucomannan can also reduce the absorption of oral medications such as sulfonylurea, a diabetes medication. This can be avoided by taking the medication at least four hours after or one hour before taking glucomannan.

SUMMARY

Glucomannan is generally considered safe. The suggested dose is 1 gram, taken 3 times a day with water. Be sure to take it before a meal, as otherwise it has no effect on weight loss.

Should you try Glucomannan?
Judging from the evidence, glucomannan is an effective weight loss supplement. But as with any weight loss strategy, it doesn't work in isolation.

The only known way to lose weight in the long term is to make a permanent change in your lifestyle.

Glucomannan can help make it easier, but it won't work miracles on its own.

Why are eggs a food for weight loss?

Why are eggs a food for weight loss?

Eggs ar among the healthiest foods you'll eat.
They are wealthy in high-quality macro molecule, healthy fats, and lots of essential vitamins and minerals.

Eggs also have some unique properties that make them weight loss friendly.
This article explains why whole eggs are a killer food for weight loss.

Eggs are low in calories
The easiest way to lose weight is to reduce your daily calorie intake.

A large egg contains only about 78 calories, but is very rich in nutrients. Egg yolks are especially nutritious (1).An egg meal usually consists of regarding 2–4 eggs. Three large hard-boiled eggs contain less than 240 calories.

By adding a generous serving of vegetables, you can have a full meal for only around 300 calories.
Just be aware that if you fry your eggs in oil or butter, add about 50 calories for every teaspoon used.

BOTTOM LINE: A large egg contains approximately 78 calories. A meal consisting of 3 hard-boiled eggs and vegetables contains only about 300 calories.

Eggs fill up a lot
Eggs are incredibly nutrient dense and packed, mainly due to their high protein content (2).
Protein-rich foods are known to reduce appetite and increase satiety, compared to foods that contain less protein (3, 4, 5, ).

Studies have repeatedly shown that egg meals increase fullness and reduce food intake during subsequent meals, compared to other meals with the same caloric content (7, 8, 9).

Eggs conjointly rank high on a scale known as the satiation Index.. This scale assesses how well food helps you feel full and reduces calorie intake later (10).

Also, eating a high protein diet can reduce obsessive thoughts about food by up to 60%. It can also reduce the desire to eat snacks in the middle of the night (11, 12).

BOTTOM LINE - Eggs rank high on the satiety index scale, which means they can help you feel fuller longer. Protein-rich foods, like eggs, can also help you eat less between meals.

Eggs can boost your metabolism
Eggs contain all the essential amino acids and in the correct proportions.

This means that the protein in eggs can be easily used by your body for maintenance and metabolism.
Eating a high protein diet has been shown to increase metabolism by up to 80 to 100 calories per day, through a process called the thermal effect of food .

The thermal effect of food is the energy required by the body to metabolize food, and is higher in protein than in fat or carbohydrates .

This means that protein-rich foods like eggs help you burn more calories.

BOTTOM LINE: A high protein diet can boost your metabolism by up to 80 to 100 calories per day, as additional energy is needed to help metabolize protein in food.

Eggs square measure a good thanks to begin your day
Eating eggs for breakfast appears to be especially beneficial for weight loss.
Many studies have compared the effects of eating eggs in the morning versus eating other breakfasts with the same caloric content.

Several studies of overweight women showed that eating eggs instead of bagels increased their feeling of fullness and caused them to consume fewer calories for the next 36 hours.

Egg breakfasts have also been shown to cause up to 65% greater weight loss in 8 weeks .

A similar study in men came to the same conclusion, showing that an egg breakfast significantly reduced calorie intake over the next 24 hours, compared to a bagel breakfast. Egg eaters also felt fuller .

Additionally, the egg breakfast elicited a more stable blood glucose and insulin response, while suppressing ghrelin (the hunger hormone) .

Another study in 30 fit and healthy young men compared the effects of three types of breakfasts on three separate occasions. These were eggs with toast, cereal with milk and toast, and croissant with orange juice.

The egg breakfast resulted in significantly greater satiety, less hunger, and less desire to eat than the other two breakfasts.

Also, eating eggs for breakfast automatically caused men to eat 270 to 470 fewer calories at lunch and dinner, compared to other breakfasts .

This impressive reduction in calorie intake was involuntary and effortless. All they did was eat eggs for breakfast.

BOTTOM LINE: Eating eggs for breakfast can increase your feeling of fullness and automatically make you eat fewer calories, for up to 36 hours.

Eggs are cheap and easy to prepare
Incorporating eggs into your diet is extremely simple.

They are inexpensive, widely available, and can be prepared in minutes.

Eggs are delicious in almost every way you make them, but they are often boiled, stirred, made into an omelette, or baked.

A breakfast omelette made with a couple of eggs and some vegetables is an excellent and quick breakfast to lose weight.

You can find many egg recipes to try on this page.

BOTTOM LINE: Eggs are inexpensive, available almost everywhere, and can be prepared in minutes.

Bring the message home
Adding eggs to your diet can be one of the easiest things to do if you are trying to lose weight.
They can cause you to feel fuller and assist you eat fewer calories throughout the day.

Additionally, eggs are a great source of many vitamins and minerals that are commonly lacking in the diet.

Eating eggs, especially for breakfast, may be what makes or breaks your diet for weight loss.

How many calories do you have to eat per day to lose weight?

May 14, 2020 calories do you eat per day, How many calories do you have to eat per day to lose weight?, lose weight to eat calories No comments

How many calories do you have to eat per day to lose weight?

• calorie calculator
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• Bottom line
.Below could be a easy however extremely correct scientific calorie calculator, beside 5 evidence-based tips about a way to sustainably scale back your calorie intake.
Enter your data in the calculator below to calculate how many calories you must eat per day to maintain or lose weight.
The calculator is based on the Mifflin-St. The Jeor equation, a formula that numerous studies have shown to be an accurate way of estimating calorie needs (1, 2).

Calorie calculator
How many calories should you eat on average?
The average woman needs to eat around 2,000 calories per day to maintain her weight, and 1,500 calories per day to lose one pound of weight per week. Meanwhile, the average man needs 2,500 calories to maintain himself and 2,000 to lose one pound of weight per week.
However, this depends on numerous factors. These include age, height, current weight, activity levels, metabolic health, and many others.

What are calories?
A calorie is a unit that measures energy. Calories are generally used to measure the energy content of food and drinks. To lose weight, you must eat fewer calories than your body burns each day.
How to reduce calorie intake without starving
Calories are simply a measure of energy.
It is a known fact that to gain weight, it takes more calories to enter your body than it does to leave it.
Conversely, you turn if additional calories leave your body than enter.
That said, cutting calories without taking into account the foods you eat is often not a sustainable way to lose weight.
Although it works for some people, most end up hungry and eventually give up their diet.
For this reason, it is recommended to make some other permanent changes to help you maintain a calorie deficit in the long term, without feeling hungry.
Here square measure five evidence-based diet and way changes that are shown to assist individuals thin.

1. Eat more protein
When it comes to losing weight, protein is king of nutrients.
Adding supermolecule to your diet is that the simplest, handiest and most delicious thanks to thin with lowest effort.
Studies show that protein increases your metabolic rate and helps curb your appetite (3).
Because protein requires energy to metabolize, a high protein diet can increase calories burned by 80 to 100 calories per day (4, 5, 6).
Protein is also by far the most abundant nutrient. One study showed that people who ate 30% of protein calories automatically ate 441 fewer calories per day (7).
In other words, you can easily increase calories and reduce calories simply by adding protein to your diet.
Proteins can also help fight cravings, which are a dieter's worst enemy.
In one study, consuming 25% of daily protein calories reduced obsessive thoughts about food by 60% and reduced the desire to snack at night by 50% (8).
If you would like to thin sustainably and with lowest effort, take into account creating a permanent increase in your supermolecule intake.
Not only will it help you lose weight, but it will also prevent - or at least significantly reduce - weight recovery (9, 10).

SUMMARY Increased protein intake can increase metabolism, combat cravings, and significantly reduce appetite. This can lead to automatic weight loss

2. Avoid sugary sodas and fruit juices.
Another relatively easy change you can make is to cut liquid sugar calories from your diet.
This includes sodas, fruit juices, chocolate milk, and other drinks with added sugar.
These products are among the most fattening aspects of the modern diet, as your brain doesn't record liquid calories the same way it records solid calories.
For this reason, drinking sugary soft drinks does not automatically compensate your brain by causing you to eat smaller amounts of other things (11, 12).
Studies have shown that sugary drinks are strongly related to an increased risk of obesity, and a study in children shows a 60% higher risk for each daily serving of a sugary drink .
Of course, the harmful effects of sugar transcend weight gain. It can have disastrous effects on metabolic health and increase the risk of many diseases (14).
Although small amounts of natural sugars from foods like fruit are fine, large amounts of added sugar and sugary drinks can harm your health in several ways.
There is no physiological need for these drinks, and the long-term benefits of avoiding them can be enormous.

SUMMARY It is important to avoid sugary soft drinks and fruit juices, since liquid sugar is the most cumbersome aspect of the Western diet.

3. Drink more water
A very simple trick to increase weight loss is to drink more water.
Doing so can increase the amount of calories you burn for up to 90 minutes.
Drinking about 8 glasses (equivalent to 68 ounces or 2 liters) of water per day can burn about 96 more calories.
However, when you drink water may be even more important, since drinking it before meals can help reduce hunger and automatically make you eat fewer calories.
In a 12-week study, drinking 17 ounces (0.5 liters) of water half an hour before meals caused people to lose 44% more weight
When combined with a healthy diet, drinking a lot of water (especially before meals) seems to be useful if you would like to slenderize.

Caffeinated drinks, like coffee and green tea, are also great. Its caffeine content can boost metabolism, at least in the short term

SUMMARY Studies have shown that drinking water can increase metabolism.Drinking it [*fr1] associate degree hour before meals will assist you eat fewer calories.

4. Exercise and lift weights
When you eat fewer calories, your body makes up for it by saving energy, making you burn less.
That is why long-term calorie restriction can significantly reduce metabolism.
Also, it can lead to loss of muscle mass. Muscle is metabolically active, so this can further reduce metabolism.
The only proven strategy to prevent this effect is to exercise your muscles by lifting weights.
This has been repeatedly shown to stop muscle loss and stop your metabolism from deceleration down throughout long-run calorie restriction.
Of course, if you're trying to lose weight, not only do you want to lose fat, you also need to make sure to take care of your muscles.
If you can't get to the gym, consider doing bodyweight exercises, such as push-ups, squats, and sit-ups, at home.
Doing some cardio, like walking, swimming, or jogging, can also be important, not necessarily for weight loss, but for optimal health and overall well-being.
Additionally, exercise has a variety of other benefits that go beyond weight loss, such as longevity, a lower risk of illness, more energy, and feeling better every day.

SUMMARY Weight lifting is important as it reduces muscle loss and prevents your metabolic rate from decreasing.

5. Reduce your carbohydrate intake
Reducing carbohydrates is a very effective way to lose weight, since it reduces appetite and makes you eat fewer calories automatically.
Studies have shown that eating a low-carb diet to its fullest can cause you to lose two to three times as much weight as a low-fat, calorie-restricted diet.
Not only that, but low carbohydrate diets also have many other health benefits, especially for people with type 2 diabetes or metabolic syndrome.
But you don't have to go low carb. Just be sure to eat quality, fiber-rich carbohydrate sources, focusing on whole single-ingredient foods.
If you keep on with whole foods, the precise composition of your diet becomes lesser.

SUMMARY Reducing carbohydrates can help you lose weight by reducing your appetite and making you eat fewer calories.

How Drinking More Water Can Help You Lose Weight

May 14, 2020 How Drinking More Water Can Help You Lose Weight No comments

How Drinking More Water Can Help You Lose Weight

Drinking water has long been thought to aid weight loss.
In fact, 30 to 59% of American adults trying to lose weight increase their water intake (1, 2).
Many studies show that drinking more water can benefit weight loss and maintenance (3).
This article explains how drinking water can help you lose weight.

Drinking water can burn more calories

Most of the studies listed below looked at the effect of drinking a 0.5 liter (17 ounce) serving of water.
Drinking water increases the amount of calories you burn, known as resting energy expenditure (4).
In adults, resting energy expenditure has been shown to increase by 24-30% within 10 minutes of consuming water. This lasts for at least 60 minutes (5, 6).
To support this, a study of overweight and obese children found a 25% increase in resting energy expenditure after drinking cold water (7).
A study of overweight women examined the effects of increasing water intake to more than 1 liter (34 oz) per day. They found that over a 12-month period, this resulted in an additional weight loss of 2 kg (4.4 lbs) (8).
Since these women made no lifestyle changes except to drink more water, these results are very impressive.
Additionally, both studies indicate that drinking 0.5 liters (17 oz) of water produces an additional 23 calories burned. Annually, that adds up to about 17,000 calories, or more than 2 kg (4.4 lbs) of fat.
Several other studies have monitored overweight people who drank 1-1.5 liters (34-50 oz) of water daily for a few weeks. They found a significant reduction in weight, body mass index (BMI), waist circumference, and body fat (8, 9, 10).
These results can be even more impressive when the water is cold. When you drink cold water, your body uses additional calories to heat the water to body temperature.

BOTTOM LINE: Drinking 0.5 liters (17 oz) of water can increase the amount of calories burned for at least an hour. Some studies show that this can lead to modest weight loss.

Drinking water before meals can reduce appetite

Some people claim that drinking water before a meal reduces appetite.
Actually, there seems to be some truth behind this, but almost exclusively in middle-aged and older adults (11).
Studies in older adults have shown that drinking water before each meal can increase weight loss by 2 kg (4.4 lbs) over a period of 12 weeks (4, 11).
In one study, middle-aged overweight and obese participants who drank water before each meal lost 44% more weight, compared to a group that drank no more water (4).
Another study also showed that drinking water before breakfast reduced the amount of calories consumed during food by 13% (12).
Although this can be very beneficial for middle-aged and older people, studies of younger individuals have not shown the same impressive reduction in calorie intake.

BOTTOM LINE: Drinking water before meals can reduce appetite in middle-aged and older people. This decreases calorie intake, leading to weight loss.

Drinking a lot of water is joined to reduced calorie intake and a lower risk of weight gain
Since water is naturally calorie-free, it is generally associated with reduced calorie intake.
This is mainly because they then drink water instead of other drinks, which are often high in calories and sugar (13, 14, 15).
Observational studies have shown that people who drink primarily water have a calorie intake of less than 9% (or 200 calories), on average (16, 17).
Drinking water can also help prevent long-term weight gain. In general, the average person gains about 1.45 kg (3.2 pounds) every 4 years (18).
This amount can be reduced by:
• Add 1 cup of water: Increasing your daily water intake by 1 cup can reduce this weight gain by 0.13 kg (0.23 lbs).
• Replace other drinks with water: Substituting a serving of a sugar-sweetened drink with 1 cup of water can reduce weight gain in 4 years by 0.5 kg (1.1 lb).
Encouraging children to drink water is especially important, as it can help them avoid becoming overweight or obese (17, 3).
A recent study conducted at the school aimed to reduce obesity rates by encouraging children to drink water. They installed water fountains in 17 schools and provided classroom lessons on water consumption for second and third grade students.
After a school year, the risk of obesity had dropped by a whopping 31% in schools where water intake was increased (19).

BOTTOM LINE: Drinking more water can reduce calorie intake and reduce the risk of long-term weight gain and obesity, especially in children.

How much water should you drink?

Many health authorities recommend drinking eight 8-ounce glasses of water (approximately 2 liters) per day.
However, this number is completely random. As with so many things, water requirements depend entirely on the individual (20).
For example, people who sweat a lot or exercise regularly may need more water than those who are not very active.
Older people and breastfeeding mothers should also monitor their water intake more closely (21).
Keep in mind that you also get water from many foods and drinks, such as coffee, tea, meat, fish, milk, and especially fruits and vegetables.
As a good rule of thumb, you should always drink water when you are thirsty, and drink enough to quench your thirst.
If you notice that you have a headache, are in a bad mood, are constantly hungry, or have trouble concentrating, you may experience mild dehydration. Drinking more water can help fix this (22, 23, 24).
According to studies, drinking 1-2 liters of water per day should be enough to help you lose weight.
This is the amount of water you should drink, in different measures:
• Liters: 1–2.
• Ounces: 34–67.
• Glasses (8 oz): 4–8.
However, this is only a general guide. Some people may need less, while others may need much more.
Also, drinking too much water is also not recommended as it can cause water toxicity. This has even caused death in extreme cases, such as during drinking water contests.

BOTTOM LINE: According to studies, 1 to 2 liters of water per day is enough to help you lose weight, especially when consumed before meals.

Bring the message home

Water can be really helpful in losing weight.
It's 100% calorie-free, helps you burn more calories, and can even suppress your appetite if eaten before meals.
The benefits are even greater when you replace sugary drinks with water. It is a very easy way to reduce sugar and calories.
However, keep in mind that you will have to do much more than just drink water if you need to lose a significant amount of weight.
Water is just a very small piece of the puzzle.

10 healthy life style tips for adults

May 13, 2020 10 healthy life style, 10 tips for a healthy lifestyle 0 tips for a healthy lifestyle pdf imple health tips ealthy lifestyle, healthy life, life style tips, life style tips for adults No comments

10 healthy life style tips for adults

Eat a range of foods

Base your diet on several carbohydrate-rich foods.

Replace saturated fat with unsaturated fat

Enjoy countless fruits and vegetables

Reduces the intake of salt and sugar

Eat often, check the portion size

Drink a lot of liquid

Maintain a healthy weight.

Get moving, build it a habit!

Start now! And it keeps dynamic bit by bit.

1. Eat a range of foods.
For good health, we'd like quite forty completely different nutrients, and no single food will offer all of them. it is not concerning only one meal, it's a few balanced alternative of foods over time that may build a difference!

A high fat lunch can be followed by a coffee fat dinner.
After an outsized portion of meat at dinner, maybe fish ought to be your alternative future day?

2. Base your diet on several carbohydrate-rich foods.
Approximately half the calories in our diet ought to come back from carbohydrate-rich foods, like cereals, rice, pasta, potatoes, and bread. it's an honest plan to incorporate a minimum of one in all of} these in every meal. Whole foods, like whole wheat bread, pasta, and cereals, can increase our fiber intake.

3. Replace saturated fat with unsaturated fat
Fats ar vital permanently health and correct body operate. However, an excessive amount of will negatively have an effect on our weight and vessel health. differing kinds of fats have completely different health effects, and a few of those tips could facilitate USA maintain the right balance:

We should limit consumption of total and saturated fats (often from animal foods) and avoid trans fats altogether; Reading labels helps determine sources.
Eating fish 2-3 times per week, with a minimum of one serving of fatty fish, can contribute to our correct intake of unsaturated fats.
When preparation, we tend to should boil, steam or bake, rather than sauteing, take away the fatty a part of the meat, use vegetable oils.

4. fancy countless fruits and vegetables
Fruits and vegetables ar among the foremost vital foods to administer USA enough vitamins, minerals, and fiber. we must always attempt to delapidate least five servings each day. for instance, a glass of recent potable for breakfast, perhaps associate apple and a slice of watermelon for snacks, and an honest portion of various vegetables at every meal.

5. cut back your intake of salt and sugar
A high salt intake will cause high force per unit area and increase the chance of upset. There ar alternative ways to cut back salt within the diet:

When shopping for, we tend to may select merchandise with lower Na content.
When preparation, salt are often substituted for spices, increasing the range of flavors and flavors.
When intake, it helps to not have salt on the table, or a minimum of to not add salt before attempting.
Sugar provides sweetness and a horny flavor, however sweetened foods and drinks ar high in energy and best enjoyed carefully, as associate occasional treat. we tend to may use fruits instead, even to sweeten our food and drinks.

6. Eat often, check the portion size
Eating a range of foods, often and within the correct amounts is that the best formula for a healthy diet.

Skipping meals, particularly breakfast, will result in out-of-control hunger, usually leading to helpless deadly sin. Snacks between meals will facilitate management hunger, however snacks shouldn't replace the proper meals. For sandwiches, we tend to may select food, some of recent or dried fruits or vegetables (like carrot sticks), tasteless nutty, or even some bread with cheese.

Paying attention to portion sizes can facilitate USA not consume too several calories and permit USA to eat all the foods we tend to fancy, while not having to eliminate any.

Cooking the proper quantity makes it easier to not gourmandize.
Some affordable parts are: a hundred g of meat; a medium piece of fruit; [*fr1] a cup of raw food
Using smaller plates helps with smaller parts.
Packaged foods, with calorie values on the package, could facilitate management portion sizes.
If you eat, we tend to may share some with an acquaintance.

7. Drink many fluids
Adults ought to drink a minimum of one.5 liters of liquid a day! Or a lot of if it's extremely popular or if they're physically active. Water is that the best supply, of course, and that we will use faucet or drinking water, effervescent or non-carbonated, plain or tasteful Fruit juices, tea, soft drinks, milk and other drinks, can all be okay - from time to time.

8. Maintain a healthy body weight
The right weight for each of us depends on factors such as our gender, height, age, and genes. Being affected by obesity and being overweight increases the risks of a wide range of diseases, including diabetes, heart disease, and cancer.

Excess body fat comes from intake over we want. The extra calories can come from any calorie nutrient: protein, fat, carbohydrates, or alcohol, but fat is the most concentrated source of energy. Physical activity helps us expend energy and makes us feel good. The message is reasonably simple: If we are gaining weight, we must eat less and be more active!

9. Get moving, make it a habit!
Physical activity is vital for folks of all weight ranges and health conditions. It helps us burn additional calories, it is good for the heart and circulatory system, it maintains or increases our muscle mass, it helps us to concentrate and improves the general well-being of health. We don't have to be the best athletes to get moving! 150 minutes per week of moderate physical activity is recommended, and can easily become part of our daily routine. We could all:

Use the stairs instead of the elevator,
take a walk during lunch (and stretch in our offices in the middle)
Take time for a weekend family activity

10. Start now! And it keeps changing gradually.
Gradual changes in our lifestyle are easier to maintain than major changes introduced at once. For three days, we could write down the food and drinks we consumed throughout the day, and write down the amount of movement we made. It will not be difficult to detect where we could improve:

Skip breakfast? A small bowl of muesli, a piece of bread or fruit, could help introduce it slowly into our routine.
Too few fruits and vegetables? To start, we can present an extra piece a day.
High fat favorite foods? Eliminating them abruptly could return fire and bring us back to old habits.Instead, we are able to select low-fat choices, eat them less often and in smaller parts.

Too little activity? Using the stairs daily could be a great first step.

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