Weight Depends On When You Eat As Much As What You Eat, Claims Research

Weight may depend as much on when you eat as what, research suggests.
The body clock's effect on metabolism could be an overlooked factor driving obesity, say scientists.
New evidence from studies of mice suggests that 24-hour snacking, especially at night, can pile on the pounds.
Restricting eating to sensible meal times, on the other hand, may help fight the flab - even with big helpings.
Researchers compared mice fed the same amount of high-fat food round the clock or over a period of eight hours.
The mice given a restricted time in which to eat were protected against obesity, and also suffered less liver damage and inflammation.
Lead scientist Dr Satchidananda Panda, from the Salk Institute for Biological Studies in the US, pointed out that every organ has a "clock".
Livers, intestines and muscles worked at peak efficiency at certain times and were more or less sleeping at others.
These metabolic cycles were critical for a wide range of biological processes, from cholesterol breakdown to glucose production.
"When we eat randomly, those genes aren't on completely or off completely," said Dr Panda.
He added there was evidence that eating patterns had changed, with people having greater access to food and reasons to stay up late, for instance to watch TV. When people were awake, they tended to snack.
The timing of food consumption should be given more consideration by obesity experts, said Dr Panda.
"The focus has been on what people eat," he said. "We don't collect data on when people eat."
The research is published in the journal Cell Metabolism.

Article Source

Experts Say Eating Eggs May Produce 'Satiety Hormone'

Eating eggs for breakfast is more effective at preventing hunger for overweight people than having cereal, according to new research.
The study, funded by the American Egg Board, found that the consumption of eggs reduced hunger and boosted hormones that made people feel full.
A group of 20 people were split in two, with half given an egg breakfast and half given a cereal breakfast. Three hours later they were given lunch to test their hunger.
Dietician Dr Carrie Ruxton said: "This study adds to a growing evidence base which suggests that eggs may indeed be nature's appetite suppressant.
"Previous studies have found that eating eggs at breakfast or at lunch reduces feelings of hunger and helps people to eat fewer calories at a later meal.
"The new research provides information on hormone levels for the first time, showing that consumption of eggs boosts PYY, a potent satiety hormone, while reducing levels of the hunger hormone ghrelin.
"The high protein level of eggs, combined with their low fat content, means that eggs are a great choice for those trying to manage their weight."
The study was carried out at the Pennington Biomedical Research Centre in Louisiana, USA.

Article Source

Keeping Your Diet A Secret Helps Prevent Failure, Say Experts

If you want your calorie counting to be a success, keep your diet plans a secret, warn experts.
Researchers from New York University found that keeping your diet a secret is the best way to maintain willpower, and that those who share their weight-loss goals with others are more likely to fail.
The study found that the positive reaction people receive when discussing their diet can be interpreted as accomplishment before they've reached their goal weight. Therefore, dieters are more likely to slack than those who keep regime to themselves.
"The danger is that you feel that you've already reached the goal and because of that, you don't have to act on it anymore," says professor of psychology Dr Peter Gollwitzer from the study.
The solution? "You can keep your mouth shut," advises Dr. Gollwitzer. "Another one is to form different kinds of intentions, not only say what you want to do but also when, where and how you want to do it. Or share you plans with a trusted few who can keep you on course."

Article Source

‘Tree Nuts' Stave Off Heart Disease, Diabetes And Obesity, Claims Study

A handful of nuts a day really does keep the heart doctor away - as ‘tree nuts’ help prevent heart disease, obesity and diabetes, a recent study has discovered.
Almonds, Brazil nuts, cashews, hazelnuts, pistachios and walnuts are among the ‘tree nut’ family that contain high levels of high-density lipoprotein-cholesterol (good cholesterol) and low levels of C-reactive proteins (the main cause of inflammation in the body and heart).
Scientists from the Louisiana State University Agricultural Center are dubbing these health-boosting nuts the latest ‘superfoods’ for healthy hearts after testing their benefits on over 13,000 participants.
Another additional health bonus of snacking on nuts is they can maintain a trim waistline too, as researchers discovered that regular ‘tree nut’ consumption led to lower risk of abdominal obesity.
Researchers also discovered that nut eaters have a 5% lower chance of developing metabolic syndrome (a clustering of cardiovascular disease risk factors such as diabetes, high blood pressure and chosterol).
“One of the more interesting findings was the fact that tree nut consumers had lower body weight, as well as lower body mass index (BMI) and waist circumference compared to non-consumers,” study author Carol O’Neil said in a statement, published in the Journal of the American College of Nutrition.
Maureen Ternus from the International Tree Nut Council Nutrition Research & Education Foundation said in a statement: “In light of these new data and the fact that the FDA has issued a qualified health claim for nuts and heart disease with a recommended intake of 1.5 ounces of nuts per day, we need to educate people about the importance of including tree nuts in the diet.
However, this isn’t the first time nuts have been credited for their weight-loss abilities. Last year, the University of Barcelona discovered that eating a small portion of mixed buts a day helps aid weight-loss.
Scientists have found a link between eating nuts and higher levels of serotonin, a hormone that is most commonly known for boosting happiness but also decreases appetite and improves heart health.
Walnuts hit the headlines recently after scientists hailed them as the latest superfood for reducing the risk of prostate cancer.
According to researchers from the University of California Davis, men who eat walnuts see their prostate cancer risks drop.
They also benefit from the nut's vitamin-packed health boosts, such as omega-3 fatty acids, inflammation-fighting vitamin E and a plentiful of antioxidants.
Health benefits aside, nuts are most notorious for their high calorie-count. Take a look at how many calories your favourite nut contains, according to the WeightLossResource (based on 100g and unsalted):

• Almonds: 611kcal


• Brazil nuts: 687kcal



• Cashew nuts: 584kcal



• Chestnuts: 170kcal



• Hazelnuts: 655kcal



• Walnuts: 691kcal

Article Source

Curry could keep your heart healthy

There's never been a better excuse to tuck into a spicy curry because researchers have found that chillies could help to protect against heart disease.

The Daily Mail reports that researchers at the Chinese University of Hong Kong have found that the compounds that give cayennes, jalapeños and other chilli peppers their heat can help to lower blood pressure and reduce blood cholesterol.

Scientists looked at substances called 'capsaicinoids', which is what gives chillies their spicy kick.

In one study they gave two groups of hamsters high-cholesterol diets, before giving one group food with varying amounts of capsaicinoids while the other control group had foods with no capsaicinoids.

They found that the spicy foods lowered levels of bad cholesterol by breaking it down and making it easier for the body to excrete.

They also blocked the action of a gene that makes the arteries contract, restricting the flow of blood to the heart and other organs. This had the effect of relaxing muscles and allowing the blood to flow more easily.

Study author Dr Zhen-Yu Chen said: "We concluded that capsaicinoids were beneficial in improving a range of factors related to heart and blood vessel health.

"But we do certainly not recommend that people start consuming chillies to excess. A good diet is a matter of balance. And remember, chillies are no substitute for the prescription medications proven to be beneficial. They may be a nice supplement, however, for people who find the hot flavour pleasant."

Article Source

How cutting calories makes it even harder to lose weight

If you've been struggling with your weight loss - despite adhering to NHS guidelines that advise cutting 500 calories a day from your diet to shed roughly half a kilo per week - you're not alone.

According to experts from the U.S. National Institute of Diabetes and Digestive and Kidney Disease, cutting calories slows down your metabolism. Losing weight then becomes harder and eventually plateaus, according to the Telegraph.

Scientists from the Institute have programmed an online calculator that helps design a weight loss programme tailored to body shape, diet, age, height, weight, sex and physical activity levels, which can be used by people to calculate how much weight they would lose by making certain lifestyle changes.

According to the experts, eating around 100 fewer calories a day can help you lose 10lbs over the next three years, and up to five pounds in the first year (in contrast to cutting out 500 calories a day, which sees you dropping five pounds in six months).

"The contrast is that the old rule of thumb predicts twice as much weight loss after a year and it gets worse after that," said one of the online calculator's designers, Dr. Kevin Hall, speaking at a conference in Vancouver.

"People have used this rule of thumb to predict how much weight they should lose for decades now, and it turns out to be completely wrong.

"If you cut the calories in somebody's diet their metabolism starts to slow down, and it slows down more the more weight is lost, so eventually you'll reach a plateau."

According to Dr. Hall, the online calculator can help people get a realistic sense of what changes they need to make to their diets and physical activity levels to achieve their weight loss goals.

"If you've expected to lose twice as much weight after a year as you actually lose, I think that's horribly demotivating to people," he said.
Article Source

6 Fun Weight Loss Tricks

Mindless munching can end up in extra inches on your thighs, stomach, buttocks, arms and every place you store fat. Use the following 6 fun weight loss tricks to shed extra pounds in the most efficient way.

Re-think your cooking habits and define the changes you want in your look and health condition. Balance portions and take special care of calorie intake. Snack on vitamin-rich vegetables and fruits to get rid of the guilt of overeating and munching. Skim through this list of 6 fun weight loss tricks and start the transformation right here and right now!

1. Start Lunch with Raw Vegetables

If you want to control your appetite on a long term, it is highly recommended to use this simple slimming maneuver. Start your lunch with raw vegetables or a delicious salad in which you combine carrots, lettuce, celery and other ingredients. This is the secret to make sure you consume less from the calorie-rich main dishes.

2. Swap Meat Sandwich for Avocado Sandwich

Opt for easy-to-digest snacks to keep your metabolism and digestive system in top shape. Ditch sausage and other high-fat types of meat for avocado and other veggie wraps.

A similar low-calorie sandwich will do perfectly for lunch or breakfast. Make the most of the antioxidant-content of avocado and lose weight without actually noticing it.

3. Eat Quinoa Pasta

Incorporate quinoa into your cooking plan and enjoy the nutritive benefits of this tasty whole grain. Swap brown rice and other difficult-to-digest elements with this simple diet food you'll find at every grocery store. Look for recipes which require the use of quinoa. Team it up with veggies and coconut oil rather than olive oil or meat.

4. Eat Fruit Before Your Main Meal Not After

This is one of the common mistakes dieters make. Eating a fruit right after finishing a main meal can create a real obstacle for your digestive system. Different fruits are broken down very quickly, therefore if you have them as dessert, your digestive system will be too busy dealing with the nutrients from the main dish and the fruits will actually rot in your stomach before being digested. It sounds pretty scary! Therefore, have your fave fruit either 2 hours later or 30 minutes before having your lunch or dinner.

5. Ditch Cooked Fruit Spreads

Are you fond of delicious cooked fruit spreads? According to specialists, these ingredients can't do anything good for our organism and slimming project. In spite of leaving out artificial sugar and preserving ingredients, cooked fruits will make the spread more acidic. Fresh fruits should be your top diet options instead of spending a fortune on 'homemade' fruit spreads.

6. Sweeten Your Desserts and Food with Stevia

Use this magical herb to rule out the chance of consuming extra calories from artificial sweeteners. Add a delicious and sugary taste to your desserts and main dishes without making any dramatic changes in your blood sugar level. Control your appetite and purchase ingredients which help you achieve your weight loss goals.

Source