The researchers found that none of the studies produced an adverse effect to weight loss when nuts were included as part of the diet…reports Asian Lite News
Adding nuts to a calorie-controlled weight loss diet does not hinder weight reduction but may have the opposite effect, a new study said on Tuesday.
The study conducted by the University of South Australia (UniSA) analysed the findings of seven randomised controlled trials that assessed weight changes and glycaemic control in energy-restrictive (ER) diets.
The researchers found that none of the studies produced an adverse effect to weight loss when nuts were included as part of the diet.
According to UniSA researcher Professor Alison Coates, nuts are a nutrient-rich food that should be included in weight-loss diets.
“People often avoid nuts when trying to lose weight because they think that the energy and fat content in nuts can contribute to weight gain,” said Prof Coates.
Four out of the seven studies analysed by the researchers showed that people who ate 42-84 grams of nuts as part of an ER diet achieved significantly more weight loss than those on ER diets without nuts.
Weight loss from the ‘nut-enriched’ ER diets achieved an extra 1.4-7.4 kg which may be related to the ability of nuts to help curb hunger efficiently.
“If weight gain was a concern discouraging people from eating nuts — rest assured that this is not the case. Nuts do not cause weight gain. Furthermore, they do not adversely affect weight loss, rather they appear to assist it,” said Prof Coates.
According to Dr Sharayah Carter, co-author of the study, “For those who enjoy eating nuts, knowing that they can help meet weight loss goals, while also improving overall health is a huge plus.
“It’s also great for health professionals who can be confident in recommending nuts, in the context of a healthy diet, without concerns of an adverse effect on weight.”
Within the sample, 17,465 individuals had lost less than 5% of their body weight, maintained their weight or gained weight in the past year. The other 2,840 reported intentional loss of at least 5% of their body weight in the same time frame…reports Asian Lite News
A recent study that looked at information on more than 20,000 American adults found that eating better and exercising more leads to weight loss that lowers the risk of heart disease, but that skipping meals and taking diet pills leads to only little weight loss, weight stabilization, or weight gain.
However, the findings of the study indicated that many of the study sample did not have their risk factors for cardiovascular disease eliminated even after dropping a “clinically significant” 5% of their body weight. In actuality, regardless of reported weight changes, either up or down, the average composite score on eight heart disease risk factors was the same across the whole study sample.
The study is the first to compare weight-loss strategies and results in the context of the American Heart Association’s “Life’s Essential 8,” a checklist promoting heart disease risk reduction through the pursuit of recommended metrics for body weight, blood pressure, cholesterol, blood sugar, smoking, physical activity, diet and sleep. The AHA first defined a construct of cardiovascular health with “Life’s Simple 7” metrics in 2010, and updated the recommendations to the “Life’s Essential 8” in June 2022.
The Ohio State University researchers found that overall, U.S. adults had an average score of 60 out of 100 on the eight measures — suggesting there is plenty of room for improvement even among those whose diet and exercise behaviors helped move the needle on some metrics.
“The Life’s Essential 8 is a valuable tool that provides the core components for cardiovascular health, many of which are modifiable through behavior change,” said senior study author Colleen Spees, associate professor of medical dietetics in the School of Health and Rehabilitation Sciences at Ohio State.
“Based on the findings in this study, we have a lot of work to do as a country,” she said. “Even though there were significant differences on several parameters between the groups, the fact remains that as a whole, adults in this country are not adopting the Life’s Essential 8 behaviors that are directly correlated with heart health.”
Data for the analysis came from 20,305 U.S. adults aged 19 or older (average age of 47) who participated in the National Health and Nutrition Examination Survey (NHANES) between 2007 and 2016. Participants reported their smoking status, physical activity, average hours of sleep per night, weight history and weight loss strategy, and what they had eaten in the previous 24 hours. Health exams and lab tests measured their body mass index, blood pressure, LDL (bad) cholesterol and blood glucose. The Ohio State researchers used the data to determine individuals’ values for Life’s Essential 8 metrics and assessed their diet quality according to the Healthy Eating Index, which gauges adherence to U.S. Dietary Guidelines for Americans.
Within the sample, 17,465 individuals had lost less than 5% of their body weight, maintained their weight or gained weight in the past year. The other 2,840 reported intentional loss of at least 5% of their body weight in the same time frame.
“Clinically significant weight loss results in improvements in some health indices,” Spees said. “People should feel hopeful in knowing that losing just 5% of their body weight is meaningful in terms of clinical improvements. This is not a huge weight loss. It’s achievable for most, and I would hope that incentives people instead of being paralyzed with a fear of failure.”
In this study, adults with clinically significant weight loss reported higher diet quality, particularly with better scores on intakes of protein, refined grains and added sugar, as well as more moderate and vigorous physical activity and lower LDL cholesterol than the group without clinically significant weight loss. On the other hand, the weight-loss group also had a higher average BMI and HbA1c blood sugar measure and fewer hours of sleep — all metrics that would bring down their composite Life’s Essential 8 score.
A greater proportion of people who did not lose at least 5% of their weight reported skipping meals or using prescription diet pills as weight-loss strategies. Additional strategies reported by this group included low-carb and liquid diets, taking laxatives or vomiting, and smoking.
“We saw that people are still gravitating to non-evidence-based approaches for weight loss, which are not sustainable. What is sustainable is changing behaviors and eating patterns,” Spees said.
With federal data estimating that more than 85% of the adult U.S. population will be overweight or obese by 2030 (compared to the current rate of 73%), Spees said that to fend off related increases in heart disease and other health problems, a paradigm shift toward prevention is in order.
“We absolutely need to be moving toward prevention of disease versus waiting until people are diagnosed with a disease. This becomes quite overwhelming, and individuals may feel it’s too late at that point,” she said.
One idea to consider, she said, would be prescriptions for regular visits with registered dietitians trained in behavior change, complete with insurance reimbursement — similar to physical therapy.
“We have fantastic research, we have incredible educators,” she said. “What we don’t have is policy that promotes optimal health across the lifespan, from pregnancy through older adulthood.” (ANI)
Within the sample, 17,465 individuals had lost less than 5% of their body weight, maintained their weight or gained weight in the past year. The other 2,840 reported intentional loss of at least 5% of their body weight in the same time frame…reports Asian Lite News
A recent study that looked at information on more than 20,000 American adults found that eating better and exercising more leads to weight loss that lowers the risk of heart disease, but that skipping meals and taking diet pills leads to only little weight loss, weight stabilization, or weight gain.
However, the findings of the study indicated that many of the study sample did not have their risk factors for cardiovascular disease eliminated even after dropping a “clinically significant” 5% of their body weight. In actuality, regardless of reported weight changes, either up or down, the average composite score on eight heart disease risk factors was the same across the whole study sample.
The study is the first to compare weight-loss strategies and results in the context of the American Heart Association’s “Life’s Essential 8,” a checklist promoting heart disease risk reduction through the pursuit of recommended metrics for body weight, blood pressure, cholesterol, blood sugar, smoking, physical activity, diet and sleep. The AHA first defined a construct of cardiovascular health with “Life’s Simple 7” metrics in 2010, and updated the recommendations to the “Life’s Essential 8” in June 2022.
The Ohio State University researchers found that overall, U.S. adults had an average score of 60 out of 100 on the eight measures — suggesting there is plenty of room for improvement even among those whose diet and exercise behaviors helped move the needle on some metrics.
“The Life’s Essential 8 is a valuable tool that provides the core components for cardiovascular health, many of which are modifiable through behavior change,” said senior study author Colleen Spees, associate professor of medical dietetics in the School of Health and Rehabilitation Sciences at Ohio State.
“Based on the findings in this study, we have a lot of work to do as a country,” she said. “Even though there were significant differences on several parameters between the groups, the fact remains that as a whole, adults in this country are not adopting the Life’s Essential 8 behaviors that are directly correlated with heart health.”
Data for the analysis came from 20,305 U.S. adults aged 19 or older (average age of 47) who participated in the National Health and Nutrition Examination Survey (NHANES) between 2007 and 2016. Participants reported their smoking status, physical activity, average hours of sleep per night, weight history and weight loss strategy, and what they had eaten in the previous 24 hours. Health exams and lab tests measured their body mass index, blood pressure, LDL (bad) cholesterol and blood glucose. The Ohio State researchers used the data to determine individuals’ values for Life’s Essential 8 metrics and assessed their diet quality according to the Healthy Eating Index, which gauges adherence to U.S. Dietary Guidelines for Americans.
Within the sample, 17,465 individuals had lost less than 5% of their body weight, maintained their weight or gained weight in the past year. The other 2,840 reported intentional loss of at least 5% of their body weight in the same time frame.
“Clinically significant weight loss results in improvements in some health indices,” Spees said. “People should feel hopeful in knowing that losing just 5% of their body weight is meaningful in terms of clinical improvements. This is not a huge weight loss. It’s achievable for most, and I would hope that incentives people instead of being paralyzed with a fear of failure.”
In this study, adults with clinically significant weight loss reported higher diet quality, particularly with better scores on intakes of protein, refined grains and added sugar, as well as more moderate and vigorous physical activity and lower LDL cholesterol than the group without clinically significant weight loss. On the other hand, the weight-loss group also had a higher average BMI and HbA1c blood sugar measure and fewer hours of sleep — all metrics that would bring down their composite Life’s Essential 8 score.
Effective tips to manage Obesity.(pic credit:IANSLIFE)
A greater proportion of people who did not lose at least 5% of their weight reported skipping meals or using prescription diet pills as weight-loss strategies. Additional strategies reported by this group included low-carb and liquid diets, taking laxatives or vomiting, and smoking.
“We saw that people are still gravitating to non-evidence-based approaches for weight loss, which are not sustainable. What is sustainable is changing behaviors and eating patterns,” Spees said.
With federal data estimating that more than 85% of the adult U.S. population will be overweight or obese by 2030 (compared to the current rate of 73%), Spees said that to fend off related increases in heart disease and other health problems, a paradigm shift toward prevention is in order.
“We absolutely need to be moving toward prevention of disease versus waiting until people are diagnosed with a disease. This becomes quite overwhelming, and individuals may feel it’s too late at that point,” she said.
One idea to consider, she said, would be prescriptions for regular visits with registered dietitians trained in behavior change, complete with insurance reimbursement — similar to physical therapy.
“We have fantastic research, we have incredible educators,” she said. “What we don’t have is policy that promotes optimal health across the lifespan, from pregnancy through older adulthood.” (ANI)
One-way whey protein may support weight loss is by increasing satiety. Studies suggest that consuming whey protein can increase feelings of fullness and reduce hunger compared to other protein sources or carbohydrates…writes Dr. Shri Iyer
In the world of fitness and weight loss, protein has gained significant attention for its role in supporting muscle growth, recovery, and overall health. Among the various types of protein available, whey protein stands out as a popular choice due to its high-quality amino acid profile and potential benefits. Whey protein is a complete protein derived from milk during the cheese-making process. It contains essential amino acids that our bodies require for various physiological functions. Due to its rapid absorption and high bioavailability, whey protein is commonly used by athletes and fitness enthusiasts to enhance muscle recovery and growth.
One question often asked is whether whey protein can aid in weight loss. In this article, Dr. Shri Iyer, Head of Nutrition Science, BUILD, shares the potential effects of whey protein on weight loss:
Increases Satiety: One-way whey protein may support weight loss is by increasing satiety. Studies suggest that consuming whey protein can increase feelings of fullness and reduce hunger compared to other protein sources or carbohydrates. This can potentially lead to a decrease in overall calorie intake, making it easier to maintain a calorie deficit for weight loss.
Thermogenesis and Metabolic Rate: Another mechanism through which whey protein may influence weight loss is by boosting thermogenesis and increasing metabolic rate. Thermogenesis refers to the body’s production of heat, which requires energy expenditure. Several studies have shown that whey protein can increase the thermic effect of food, leading to greater calorie burning during digestion. Additionally, whey protein has been found to stimulate the release of hormones that promote satiety and increase energy expenditure.
Preservation of Lean Body Mass: When aiming to lose weight, it is crucial to preserve lean body mass (muscle) while primarily targeting fat loss. Whey protein’s high amino acid content and rapid digestion make it effective in supporting muscle protein synthesis and preventing muscle breakdown. By preserving lean body mass, individuals can improve their body composition and maintain a higher metabolic rate, which aids in long-term weight management.
Combining Whey Protein with Exercise: For optimal weight loss results, combining whey protein supplementation with regular exercise is recommended. Exercise helps burn calories and increase muscle mass, while whey protein provides the necessary nutrients for muscle repair and growth. The synergistic effect of exercise and whey protein can enhance weight loss outcomes, improve body composition, and support overall fitness and well-being.
Reduces Cravings: Whey protein can also help reduce cravings for unhealthy foods. This is because whey protein can help stabilize blood sugar levels, which can reduce cravings for sugar and other high-carbohydrate foods. This can be especially helpful for those who struggle with emotional eating or cravings.
Choosing the Right Whey Protein: When selecting a whey protein supplement, it is essential to consider factors such as quality, taste, and personal dietary preferences. Look for products that undergo rigorous testing to ensure purity and safety. Opt for whey protein isolates or concentrates rather than products with added sugars or fillers. Consult with a healthcare professional or registered dietitian to determine the appropriate dosage and to ensure it aligns with your individual needs and goals.
Being a part of a trend can make almost anyone try to follow it, but one should always remember that food is absolutely essential for the human body to function and eating right is imperative to a healthy lifestyle…writes Soumita Biswas
The fact is that most individuals wish to reduce weight as rapidly as possible, and we live in a culture where fast satisfaction and instant results are anticipated. Fad diets are diet regimens that promise significant weight loss in a short amount of time. They are increasingly popular among the younger generation, who are searching for a quick fix to lose weight and meet society’s beauty standards. These diet regimens have gained a lot of popularity as a result of the fact that some celebrities swear by them. A fad diet can be a short-term, instant approach to losing weight, but doing it repeatedly might actually lead to weight gain. Weight reduction can be achieved by following any diet that involves consuming fewer calories than you burn.
Some of the other tempting reasons why individuals choose fad diets are that people nowadays want to lose weight as quickly as possible and with as little effort as feasible and precisely fad diets promise that. Fad diets consist of simple foods that are easy to get, do not include complicated cuisine, and are simple enough for anybody to follow. Most fad diets include a variety of meals and recipes that are really tasty, gratifying a person’s taste buds while also helping in weight reduction.
The majority of fad diets work by limiting your overall calorie consumption. This frequently entails eliminating whole food categories, which might result in a nutritionally imbalanced diet. To lose weight, you must ensure that you are not ingesting an excessive amount of energy. Fad diets limit protein consumption and also dehydrate the human body. As a result, not only will people lose weight, but they may also become quite unwell.
Few pointers to help you stay on track:
Begin a daily food journal to keep track of what you eat and to assist you in making better food choices.
Plan and prepare meals – including snacks – every day to prevent eating junk food when you’re hungry.
Begin the day with a full breakfast.
Fill half of your plate with vegetables/salad and the other half with protein and carbohydrates.
Instead of frying or roasting, try boiling, steaming, grilling, poaching, or microwaving your food.
It is best to exercise every day for at least 30 minutes.
Once in a while you can treat yourself to some favourite snack.
Better not to miss meals as you’ll feel weary, hungry, and perhaps experience headaches.
Are fad diets the way to go?.(photo:IANSLIFE)
It is better to limit alcohol consumption as it contains a lot of calories.
Finally, remember to obtain medical counsel before beginning a diet if you have diabetes, high blood pressure, or other medical concerns.
Being a part of a trend can make almost anyone try to follow it, but one should always remember that food is absolutely essential for the human body to function and eating right is imperative to a healthy lifestyle. Consult your nutritionist before beginning a weight-loss program. They can go through any medical conditions or drugs you’re taking that might be affecting your weight and recommend a program for you.
Does weight loss help in the management of arthritis?(IANSLIFE)
Eating a light dinner that is low in calories and high in nutrients can help with weight loss. Eating a heavy dinner close to bedtime can cause weight gain as the body is less active and burns fewer calories during sleep…reports Asian Lite News
The timing of food intake can affect weight loss in several ways. Eating at regular intervals throughout the day, rather than skipping meals or having large gaps between meals can help regulate hunger and prevent overeating.
Eating a larger breakfast, a moderate lunch, and a smaller dinner has also been shown to be beneficial for weight loss. In addition, eating a healthy snack before bedtime can help prevent late-night snacking, which can lead to weight gain. However, it is important to note that overall calorie intake and balance of macronutrients are more important than the timing of meals for weight loss.
Breakfast
Eating a nutritious breakfast within the first hour of waking can jumpstart metabolism and provide energy for the day. It regulates our hunger hormones and keeps us fuller and pleased for longer. Skipping breakfast can lead to overeating later in the day and slow metabolism. No matter what, don’t skip meals. Skipping breakfast is frequently linked to a number of unhealthy indicators, including weight gain and decreased glucose metabolism. People frequently find that eating breakfast reduces impulsive snacking and prepares the body for a day of healthy nutrition. Your metabolism can be boosted for the day by having a well-balanced breakfast that includes high-fibre foods like berries and a decent source of protein like Greek yogurt.
The 80/20 Rule for your 2023 weight loss resolution.(photo:IANSLIFE)
Lunch
Although lunch should be your largest meal of the day, the timing of lunch seems to have the least impact on weight loss (along with breakfast if consumed). This relates to the fact that the body is more effective earlier in the day at digesting food, burning calories, and controlling hormones thanks to those circadian rhythms. Eating a balanced lunch that includes protein, whole grains, and vegetables can help control hunger and keep energy levels steady throughout the afternoon. Skipping lunch can lead to overeating or making poor food choices later in the day. According to studies, the best time to eat lunch is between 12 and 2 p.m. We must, of course, keep in mind that we are all unique, so this may not apply to everyone. If you’re busy or distracted, skipping lunch could be tempting, but it might lead to issues later in the day. By depriving your body of energy, skipping lunch might leave you feeling groggy or sleepy. Furthermore, you may become unusually hungry in the afternoon, leading to overeating at your final meal. Finally, listening to your internal cues to identify your hunger level and making the right option is the best strategy.
Dinner
Eating a light dinner that is low in calories and high in nutrients can help with weight loss. Eating a heavy dinner close to bedtime can cause weight gain as the body is less active and burns fewer calories during sleep. Eating a late dinner may also disrupt sleep, which can lead to weight gain. The ideal time for your last meal of the day is at least three to four hours before you go to bed. A late meal or eating too late at night may increase your risk of obesity and metabolic disturbances like dyslipidemia and hyperglycemia, according to studies. Those who consumed more calories at dinner than they did at breakfast had more pronounced insulin resistance. This result implies that cutting back on dinnertime calories may eventually help lower insulin resistance. Soup, grilled chicken or fish, a big bowl of salad, multigrain roti with palak paneer, or boiling chana masala are all acceptable options for dinner.
How the timing of your food can affect weight loss
For those attempting to reduce weight, meal timing is a crucial component. All of the major food categories should be present in a balanced meal for you. Keep all food groups in your diet. If you want to reduce weight, choose little, regular meals rather than 3 large ones. Between meals, consume a healthy drink or a healthy snack. Also, keep track of the time you consume each meal.
Public Health England is encouraging adults across the nation to use the NHS Couch to 5K app. This is one of several free apps available from Better Health, designed to support people to become more active and lose weight … reports Asian Lite News
A recent England-wide survey by Public Health England (PHE) reveals that more than a third of South Asian adults feel a lack of motivation might prevent them from adopting a healthier lifestyle. Of those surveyed, 72% believe that having access to ideas around effective exercise routines could help them to reach their health and fitness goals. In response, PHE is encouraging adults across the nation to use the NHS Couch to 5K app. This is one of several free apps available from Better Health, designed to support people to become more active and lose weight.
Natasha Gupta has been using the Couch to 5K app since lockdown started and has found each week to be easier than the one before. “I felt I could run for longer,” she says. “I felt healthier, I felt fitter, and my stamina has increased.” Natasha has particularly enjoyed being able to kickstart her running regime remotely with friends, and they’ve been using the app to keep each other motivated. “Better yet, I’ve had my teen kids join in, and run with me!” she shares.
Harri Dokia hadn’t been very physically active during lockdown but wanted to do more. So when her friends suggested they all do the challenge together, she agreed immediately. She has been using the app for the last six months, and has been running with both her husband and friends. “I really recommend doing Couch to 5K with someone; they can help you stay motivated and hold you accountable at the same time.”
Professor John Newton, Director of Health Improvement at PHE, welcomed the news: “We’re thrilled that so many people have been using the Couch to 5K app to get more active over lockdown. Keeping active is not only good for our physical health but also crucial for our mental health, and we hope the app has helped people to cope better with the challenges the pandemic has brought.”
Vin Patel, Fitness Trainer said: “Being active is good for your body and mind – and the more you do, the more you’ll benefit. So if you’re thinking about getting more active to improve your health, fitness and well-being, just go for it! Everyone deserves to enjoy the benefits of being active and it’s far easier to get started than people may think.”
The free NHS Couch to 5K app can be downloaded through the App Store or Google Play.
You can also search ‘Better Health’ or visit nhs.uk/betterhealth for free advice and support to help you get active and eat healthier this summer.
Get more active:
NHS Couch to 5K app
NHS Active 10 walking app
Weight Loss:
NHS Weight Loss Plan app
BMI Calculator
NHS Easy Meals app
NHS Food Scanner app
Reduce alcohol intake:
NHS Drink Free Days app
All the above apps are free and can be downloaded via the App Store or Google Play. The Better Health website (nhs.uk/BetterHealth) provides tools to help people improve their health and lose weight.
