Tag Archives: weight loss

3 Reasons To Add More Protein To Your Diet

Research shows that high-quality protein eaten throughout the day can help with weight loss, according to Dr. Melina Jampolis, who says that protein is the starting point for The Doctor On Demand Diet: Your Prescription For Lasting Weight Loss. 

There are three reasons for this:

1. Protein helps keep your blood sugar stable.
When you eat carbohydrate-containing foods, your body breaks them down into simple sugar (glucose) and sends it into your bloodstream. Your pancreas, an organ located behind your stomach, produces the hormone insulin, whose job it is to usher blood sugar into your cells for energy.  

Foods that break down quickly into simple sugars cause a rapid rise in your blood sugar, followed by an equally rapid fall. When blood sugar drops, low blood sugar triggers hunger and dampens your energy level and, often, your mood. This series of events can lead to cravings for sugar and carbohydrates, because sugary foods raise your blood sugar more quickly than other foods. You may have experienced this after eating a high-sugar or high-carb breakfast — a donut, pastry, or bagel with orange juice, for example. Your energy peaked initially due to the large rush of sugar you dumped into your system, but then it dropped just as rapidly, leaving you feeling hungry, low, and craving more sweets.  

Our goal in all phases of the Doctor On Demand Diet is to keep blood sugar relatively stable, because that helps you control hunger and cravings. One of the best ways to do this is to include protein in your meals and snacks.  

2. Protein helps control hunger and cravings. 
Calorie for calorie, protein is more filling than carbohydrates or fat. Research has shown — and I’ve seen it among my patients as well — that on a higher-protein diet, people eat less and feel fuller than when they eat a high-carb diet. This effect may be especially significant with a higher-protein breakfast.

4 Ways To Boost Your Chances Of Slimming Down

3. Protein helps you lose the right kind of weight.
Your goal is to lose fat rather than lean muscle. Various studies have shown that diets higher in protein can help you maintain muscle mass and lose more fat (especially belly fat). This is good for your metabolism, because muscle burns more calories than fat. Having less belly fat also improves your health because excess bely fat is associated with several chronic diseases. 

I don’t advise you to go overboard on protein, or to think that eating protein means helping yourself to large portions of fatty meats, unlimited amounts of nuts, or large portions of full-fat dairy foods. But because protein helps control hunger and keep blood sugar stable throughout the day, it can help you stick to your healthy eating plan and feel good along the way. That’s why I recommend eating some form of protein with every meal and most of your snacks.  

Modified excerpt from The Doctor On Demand Diet: Your Prescription For Lasting Weight Loss by Melina Jampolis, MD (Ghost Mountain Books). Ghost Mountain Books, Inc., along with Doctor on Demand, is owned, in part, by Dr. Phillip C. McGraw and Jay McGraw.

Join Doctor On Demand and Dr. Jampolis for a Twitter Q&A Thursday, 11/12, from 11am-noon PST. Submit your questions using #AskDrMelina. 

Read more: http://www.huffingtonpost.com/2015/11/06/reasons-to-add-more-protein-to-diet_n_8493808.html

Exercise Or Diet? One Is More Important For Weight Loss

A combination of a healthy diet and a well-rounded exercise regimen is key for weight loss. But if you pit the two against each other, one yields more results than the other. 

When it comes to dropping pounds, what you put in your body is more important than how you move it, according to the AsapScience video above. The clip explains that cutting out calories is more fruitful than running on the treadmill because it takes less time. You could put on your gym clothes, go to a workout class and come home and shower to burn some calories, or you could just not eat a candy bar. 

While exercise is crucial for leading a healthy life, exclusively, it doesn’t often promote weight loss. A 2015 study found that calorie control is more successful, especially because exercise increases appetite in many people. Even more, additional research found that working out burns more calories initially, but the burn eventually plateaus as the body adjusts for stability. 

Nevertheless, we have to stress that putting the two together is your very best bet for getting the most out of life. Don’t forget that physical activity can reduce risk for heart disease, cancer and diabetes and can boost your mood and help you sleep better.

Lucky for you, you don’t have to choose between the two.

Read more: http://www.huffingtonpost.com/2016/02/04/diet-or-exercise-for-weight-loss_n_9161472.html

High-fat Mediterranean diet, not low-fat one, is how you lose weight

(CNN)You don’t need to be afraid of fat in food anymore, at least if it comes in the form of extra-virgin olive oil and other items from the Mediterranean diet.

Fat is back, new research shows.
    This latest study, released Monday in the new edition of Lancet Diabetes & Endocrinology, does not give you free reign to chow down on pizza or to have that second dessert, but it does give you license to have that egg for breakfast if you cook it in olive oil, rather than butter, and forgo the side of bacon or toasted white bread.
    Scientists split the people into three groups; one stuck with a Mediterranean diet and was given extra-virgin olive oil donated by an olive oil company to cook their meals. Another group ate a Mediterranean diet and was given a mix of nuts by a nut company to add to their diets. Another group was advised to avoid all dietary fat. Each group was given some dietary counseling through the five years of the study. None of the groups was given advice about exercise.
    All three groups lost a little bit of weight. The group that was given the extra-virgin olive oil and ate the Mediterranean diet did the best. There was a significant weight loss at both the three- and five-year mark compared with the group eating the low-fat diet. This group lost about 2 pounds, while the low-fat group lost 1.3 pounds.
    Those who ate more nuts along with the Mediterranean diet saw a slight loss of weight after three years and what was considered a significant decrease at five years, compared with where they started, but it was not very different from the low-fat group.
    Waist size did go up slightly for all three groups. The low-fat dieters saw the biggest increase, of 1.2 centimeters (about 0.47 inches), compared with 0.85 centimeters (about 0.33 inches) for the olive oil group. The group that got extra nuts went up the least: about 0.37 centimeters (about 0.14 inches).
    The ultimate takeaway from this study was that the fat found in the Mediterranean diet — olive oil, fatty fish, nuts — isn’t bad for you at all.

    The advice doctors used to give patients about avoiding all fat in order to have a healthy heart and lose weight or maintain your weight isn’t accurate.
    This isn’t the first study to point this out. The new dietary guidelines, which are based on updated science, put no cap on fat like in past years. But some of the examples from the new guidelines offer caveats when recommending nuts or cooking with olive oil, suggesting that your intake of both be in moderation.
    Dr. Dariush Mozaffarian, a cardiologist and epidemiologist who wrote an editorial that accompanied the current study, suggests, based on this new research, that the guidelines should lose those caveats.
    “They don’t have caveats with fruits and vegetables but do with fat. And this study shows we should get rid of that fear of fat,” Mozaffarian said.
    Mozaffarian, dean of the Tufts Friedman School of Nutrition Science & Policy, believes that because fat is more energy-dense and higher in calories, doctors mistakenly advocated that patients try a low-fat diet. But that, he said, oversimplified the issue.
    He points to a study he did that looked one high-fat food: cheese. It’s the food “everyone mistakenly linked to weight gain,” he said. The study found that when people replaced carbs with cheese, they didn’t gain any more weight, and they had the added benefit of a lower diabetes risk. Some cheese also has beneficial bacteria that may be good for the microbiome in your gut.

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    “A handful of nuts may be 160 calories, which is more calories than a can of Coke, but that doesn’t mean the can of Coke is a better choice,” Mozaffarian said. Salt, sugar, starch, processed food and trans fats should be off the menu, not fat. “Healthy foods are healthy foods, and bad foods are bad. It doesn’t matter if the food is low-fat or high-fat. This is a separate issue.”

    Read more: http://www.cnn.com/2016/06/06/health/fat-is-back-eat-like-a-mediterranean/index.html

    Could your fitness tracker sabotage your diet?

    (CNN)Wearable technologies can monitor your physical activity or your allergies. Increasingly, they are part of our everyday lives. But a new analysis comparing two sets of dieters discovered that those wearing activity trackers lost less, not more, weight than the tech-free dieters.

    “We went in with the hypothesis that adding the technology would be more effective than not having the technology, and we found just the opposite,” said John Jakicic, author of the study, published in the Journal of the American Medical Association.
      “One of the things we didn’t study here was, maybe these things are really effective for people gaining weight, but maybe that’s different from helping people lose weight,” said Jakicic, a professor and director of the Physical Activity and Weight Management Research Center at the University of Pittsburgh. “We need to do a lot more digging in the data to understand that.”
      “That means that something is amiss,” said Berkeley, who was not involved in the new study. She explained that if there was “absolutely no difference” between what the two groups ate and how much they exercised, the average weight losses “should be the same whether the study subjects wore a device or not.”
      Berkeley observed that studies on dieting are “notoriously hard to do,” so adding exercise into the mix makes accurate research doubly difficult. The main issue is that any long-term study must rely on the participants self-reporting what they ate and how much they exercised, so accuracy is naturally a problem.

      Wearable but in the drawer

      Jakicic is eager to look more closely at the data, but he and his colleagues have come up with a few hypothetical explanations for the unexpected result.
      “Anecdotally, these devices tend to work or people tend to engage with them for about three months or so, and after that, a lot of people start throwing them in the drawer. They get bored with them,” Jakicic said.
      Another possibility: Not everyone likes wearables. Instead, many people feel ” ‘I got this device, and I just hate it,’ ” he said.

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      Berkeley, the author of “Refuse to Regain: 12 Tough Rules to Maintain the Body You’ve Earned,” noted that “weight loss is much more dependent on scrupulously following a weight-reducing diet than on exercise.” Generally, she said, diet is more important than exercise during the active weight loss phase, but exercise becomes much more important during weight maintenance.
      “It’s entirely possible that those who were paying more attention to the exercise part of their regimen [because of the wearable device] were less scrupulous about their intake,” Berkeley said. She added that exercising can often cause dieters to “feel that they’ve ‘earned’ the chance to eat more.”

      Read more: http://edition.cnn.com/