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4 Fat Loss Mistakes Most Women Make

بواسطة Express فبراير 21, 2017

If you’re a woman on a mission to burn fat, there’s a good chance you are making one or two (or more ) mistakes along the way. I see it time and time again and yet, few women ever actually crack the weight loss code. It really doesn’t need to be as complicated as it seems. By learning what these mistakes are, you can quickly put them behind you and get on track to seeing better results. Let’s look at four fat loss mistakes you need to know about. Starvation Diets If 1400 calories is good, 1000 must be better, right? Wrong. Your body needs fuel to burn fat properly. As strange as it may sound, if you cut your calories back too far, your body will just cling onto what fat it does have, making further fat loss feel impossible. You want to use a moderate calorie deficit, like the guidelines set forth in the 3 Week Die...

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I'm moving!

بواسطة Express يناير 25, 2017

Hello dear readers, After nine years of blogging on this platform, I've decided to move to a new website at stephanguyenet.com . This coincides with the impending release of my book, The Hungry Brain , on February 7, 2017, as well as my general desire to have a more professional-looking public interface. My blog will be there, as well as a book page, a page for the Ideal Weight Program, and other resources. Thank you all for your support, and I'll see you at stephanguyenet.com . Sincerely, Stephan This post was written by Stephan Guyenet . from RSSMix.com Mix ID 8135872 http://ift.tt/2k20xTZ

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Goodbye, Staffan Lindeberg

بواسطة Express يناير 02, 2017

A photo Staffan sent me, showing him weighing a Kitavan man as part of the Kitava Study. I recently heard the sad news that Staffan Lindeberg, MD, PhD, lead researcher of the Kitava Study, has died. Staffan was a dedicated researcher and physician at Lund University in Sweden whose work was inspired by the evolutionary health principle. After reading Boyd Eaton and Melvin Konner's seminal 1985 paper on Paleolithic nutrition, in Staffan's words, "it gradually dawned on me that John Harvey Kellogg, a vegetarian zealot, had more influence on dietary advice than Charles Darwin had" (Staffan Lindeberg. Food and Western Disease . 2010). Long before it was en vogue , he adopted a Paleo-style diet and saw his own chronic disease risk factors, such as body weight and blood pressure, decline. Shortly thereafter, Staffan organized the Kitava Study-- an investigation into the diet and health of one of the few remaining cultures scarcely touched by indus...

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Instant Pot pressure cookers on deep sale today

بواسطة Express نوفمبر 28, 2016

I've written twice before about the Instant Pot, an electronic pressure cooker that helps make healthy food in a time-efficient manner ( 1 , 2 ). At some point, I'll write another review of my Instant Pot, but the gist is that it still works flawlessly and looks sharp after more than four years of frequent use. Here are a few of the reasons why I like it so much: It increases my efficiency in the kitchen, especially with beans, beets, artichokes, and bone broth. It's automatic, so you can do something else while it works. It's durable. The inner pot is stainless steel without a nonstick liner, and the gaskets are silicone. The whole thing has a solid, quality feel. It replaces multiple bulky kitchen items. It isn't just a pressure cooker, but also a steamer, slow cooker, and rice maker. The latest version is also a yogurt maker. Today only, Amazon is offering the Instant Pot on deep discount. If you're considering getting one, today ...

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This is your brain on pumpkin pie

بواسطة Express نوفمبر 23, 2016

Image credit: Evan Amos Thanksgiving is a special time in the United States when we gather our loved ones and celebrate the abundance of fall with a rich palette of traditional foods. Yet a new study suggests that the 6-week holiday period that spans Thanksgiving, Christmas, and New Year’s Eve accounts for most of our country’s weight problem ( 1 ). Understanding this fact, and why it happens, gives us powerful insights into why we gain weight, and what to do about it. Elina Helander, a postdoctoral researcher at Tampere University of Technology in Finland, and her colleagues set out to answer a simple question: how does a person’s body weight change over the course of the year? To find out, they used internet-connected scales to collect daily body weight data from nearly 3,000 volunteers in the United States, Germany, and Japan. After crunching the data, a striking pattern emerged: no matter what you celebrate, at any time of year, the holidays are l...

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Did the US Dietary Guidelines Cause the Obesity Epidemic?

بواسطة Express أكتوبر 11, 2016

A popular argument holds that the US Dietary Guidelines caused our obesity epidemic by advising Americans to reduce fat intake. Does the evidence support this idea, or is it simply a fantasy? Introduction Read more » This post was written by Stephan Guyenet for Whole Health Source . from RSSMix.com Mix ID 8135872 http://ift.tt/2ecZD5t

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Cars as a metaphor for understanding obesity

بواسطة Express سبتمبر 30, 2016

If we want to understand the accumulation of excess body fat, it's tempting to focus our attention on the location that defines the condition: adipose tissue. Ultimately, the key question we want to answer is the following: why does fat enter adipose tissue faster than it exits? It follows that if we want to understand why obesity occurs, we should seek to understand the dynamics of fat trafficking in adipose tissue, and the factors that influence it. Right? I don't think this is right, and here's a metaphor that explains why. The speed of a car depends primarily on the force that its wheels exert on the asphalt below them. If we want to understand why cars move quickly sometimes, and slowly at other times, we should seek to understand the dynamics of how force is transferred from the wheels to the asphalt, and the factors that influence it, right? As you may have already surmised, that wouldn't be a very effective way of understanding car speed. To understan...

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Do Blood Glucose Levels Affect Hunger and Satiety?

بواسطة Express سبتمبر 16, 2016

You've heard the story before: when you eat carbohydrate-rich foods that digest quickly, it sends your blood sugar and insulin levels soaring, then your blood sugar level comes crashing back down and you feel hungry and cranky. You reach for more carbohydrate, perpetuating the cycle of crashes, overeating, and fat gain. It sounds pretty reasonable-- in fact, so reasonable that it's commonly stated as fact in popular media and in casual conversation. This idea is so deeply ingrained the popular psyche that people often say "I have low blood sugar" instead of "I'm hungry" or "I'm tired". But this hypothesis has a big problem: despite extensive research, it hasn't been clearly supported. I've written about this issue before ( 1 ). A new study offers a straightforward test of the hypothesis, and once again finds it lacking. The study Read more » This post was written by Stephan Guyenet for Whole Health Source . from RSS...

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The most slimming tortillas in the world

بواسطة Express يوليو 22, 2016

It's no secret that I'm an avid food gardener. In the last two years, I've moved from exclusively growing vegetables to growing large quantities of staple calorie crops, such as potatoes, flour corn, and long-storing winter squash. Why do I put so much effort into growing my own food, when I could buy it easily and cheaply at the grocery store? There are a few reasons. First and foremost, I enjoy it. Second, it allows me to grow the healthiest and best-tasting ingredients possible (although I think you can compose a very healthy diet from grocery store foods). Third, it saves a bit of money. And fourth, it gives me a window into the world of my ancestors. The fourth point is an important one for me, and it's why I can justify making tortillas the hard way . What's the hard way, you ask? Well, first you plant corn. Then you water and weed it for several months. Then you harvest the corn, shuck it and dry it on the cob. ...

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The Hungry Brain: Book Update

بواسطة Express يوليو 20, 2016

In January of this year, I handed in a complete manuscript draft of my first book, The Hungry Brain , to my editor at Flatiron Books . This book represents more than two full-time years of my life, and I can't wait for it to hit shelves. It's markedly different from any other book in its category, and believe it has the potential to substantially change the public conversation on eating behavior and obesity. In the process of writing The Hungry Brain , I read countless papers and interviewed 36 leading researchers in the fields of neuroscience, obesity research, and anthropology. I had my brain scanned in an fMRI machine while looking at junk food. I commissioned and compiled 47 illustrations, schematics, and graphs, mostly by a skilled medical illustrator named Shizuka Aoki . Yet the book will be accessible to anyone who loves science. This book is not about me or my world views. It's not a conspiracy story about how everything we've been ...

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NuSI-funded Study Serves Up Disappointment for the Carbohydrate-insulin Hypothesis of Obesity

بواسطة Express يوليو 06, 2016

A new metabolic ward study tests the idea that lowering insulin via severe carbohydrate restriction increases metabolic rate and accelerates fat loss, independently of calorie intake. Although carbohydrate restriction did modestly increase metabolic rate, it actually slowed fat loss. One of the details that sets this study apart from previous studies is that it was funded by the Nutrition Science Initiative, an organization that was founded specifically to test the insulin hypothesis of obesity and related concepts. Read more » This post was written by Stephan Guyenet for Whole Health Source . from RSSMix.com Mix ID 8135872 http://ift.tt/29s7as7

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Two huge new studies further undermine the "obesity paradox"

بواسطة Express يونيو 29, 2016

The "obesity paradox" is the observation that people with higher fat mass sometimes have better health outcomes than lean people, including a lower overall risk of death. Evidence has been steadily mounting that this finding may be a misleading artifact of the methods used to observe it. Two massive new studies add to this evidence. Read more » This post was written by Stephan Guyenet for Whole Health Source . from RSSMix.com Mix ID 8135872 http://ift.tt/296l2HX

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A Serious Challenge to the 2012 Low-carbohydrate "Metabolic Advantage" Study

بواسطة Express يونيو 09, 2016

Warning: this post will be a bit more wonkish than usual, because I need to get detailed to make my points. To read a summary, skip to the end. In 2012, David Ludwig's group published an interesting RCT that suggested a substantial "metabolic advantage" resulting from a high-protein, very-low-carbohydrate diet (VLC) ( 1 ). In other words, this diet led to a higher energy expenditure relative to a normal-protein, low-fat diet (LF) over a one month period (a low-glycemic-load, normal-protein diet was in the middle and not significantly different from the other two). Resting energy expenditure (REE) was slightly but significantly higher on the VLC diet, and total energy expenditure (TEE) was elevated by a whopping 300+ kcal/day! I covered the study at the time, describing it as "fascinating" and "groundbreaking", and calling for the study to be replicated so we can be more confident in its unexpected result ( 2 ). This finding has been used by L...

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Why some dogs (and humans) are born hungry

بواسطة Express مايو 10, 2016

The brain is the central regulator of appetite and body fatness, and genetic variation that affects body fatness tends to act in the brain. One important site of variation is the POMC gene, which codes for a signaling molecule that suppresses food intake. A new study shows that Labrador retrievers often carry an inactive version of the POMC gene, causing them to be highly food motivated, obesity-prone-- and perhaps more easily trainable. Read more » This post was written by Stephan Guyenet for Whole Health Source . from RSSMix.com Mix ID 8135872 http://ift.tt/1UQsfyT

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My Recent Paper on Linoleic Acid in Adipose Tissue

بواسطة Express مايو 04, 2016

Linoleic acid (LA) is the predominant polyunsaturated fat in the human diet, and it's most concentrated in seed oils such as corn oil. LA accumulates in fat tissue, and as with many of the nutrients we eat, it is biologically active. In a new paper, we systematically review the studies that have measured the LA concentration of fat tissue in US adults over time. We show that the LA concentration of fat tissue has increased by approximately 136 percent over the last half century. Susan Carlson, PhD In 2011, I posted a graph on my blog in which I summarized some of the studies that have measured the LA content of fat tissue in US adults over time ( 1 ). It showed a remarkably consistent upward trend. Last year, a University of Kansas nutrition researcher named Susan Carlson contacted me and asked if I had published my findings in a scientific journal, because she wanted to cite the trend in one of her papers. I said I hadn't published them, ...

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Chewing Your Food Longer Can Help With Weight Loss and More

بواسطة Express أبريل 17, 2016

Chewing food longer and more thoroughly has several benefits. One of those is potential weight loss. Solid food, of course, requires chewing. In a research study, participants consumed 150 calories prior to serving themselves from a buffet meal. The ones who had been given a pre-meal snack of solid food ate about 150 calories fewer from the buffet, compared with controls. Those given the 150-calorie snack in liquid form, though, did not decrease their meal size. Eating fast, taking large bites, and swallowing quickly after less chewing are behaviors that tend to be associated with overeating and higher body weight. Hard foods (raw broccoli and the like) may decrease bite size, while soft foods (ice cream, cake, pudding) tend to increase bite size. Hard foods also require more chewing, slowing down the meal. Another study compared pizza chewed 40 times with 15 times per bite. Chewing longer left participants feeling less hungry, less preoccupied with food, and with a decreased ...

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What To Do If You Have A Picky Eater?

بواسطة Express أبريل 16, 2016

It is said that picky eating is a characteristic that is in your child's gene. One of the first worries that bothers parents, especially mothers is 'What if my child becomes a picky eater '? One of the most common problems, picky eating is all the more annoying today since almost everyone is in a hurry these days. The baby has to be fed within a certain time since the mother has to leave for work or has to finish home chores soon. The sheer rush of things makes it worse as babies often take time to eat, especially so in case of nagging and picky ones. Unless resolved at a young age, picky eating can lead to lifelong problems in eating habits which is not desirable. Some measures which you can undertake to restore normalcy in eating sessions include: Not forcing them to eat anything. Children like to be in charge and stop enjoying anything when they are forced to do it. The first trick then should be to not play the emotional tactics and understand that you cannot fo...

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How to Eat Healthy for Idiots

بواسطة Express أبريل 15, 2016

Want to know how to eat healthy? Most people have no idea how they are slowly committing suicide with what they eat... Why well for 2 main reasons, 1. Because it's easy to just eat whatever comes your way and 2. Because most of the food products sold today are literally poison. But you want to learn how to eat healthy, you decided to read this article because you wanted to know what you're putting in your mouth and be conscious about what you put in your body. And I'm going to deliver... Hot to Eat Healthy for Idiots How to eat healthy: First of all understand what food does for your body and how your body handles food... Contrary to popular belief it's not really about how much you eat but rather what you eat that will affect your health and nutrition. What do you need from food? The things we need from food are energy, protein, vitamins and minerals. Energy Why does your body need energy? Well other than the obvious reasons like being awake... Your brai...

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Your Mental Concentration and Focus - Give Them a Boost

بواسطة Express أبريل 14, 2016

Remember when you were told to "finish your green beans" or to "eat all of your spinach"? So you tried to use salt, catsup or just holding your breath to get it all down. After all, no dessert until you obeyed. Next would come the "why" question. Why do I have to eat the stuff that doesn't taste good? The answer: Because it is good for you. A balanced diet is what makes you healthy and do well in school. You may not have bought into this explanation right away, but even your teacher at school would preach about diet and food groups. They would explain how you were supposed to eat from each group to be healthy in mind and body. The main idea that you were learning? Your body needs a variety of nutrients in your diet. Different parts of your body require a particular type of vitamin to fulfill its role in your overall health. A healthy body goes beyond muscles, reflexes and strength. Your diet will influence how you feel, your attitude and state ...

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What To Do About Night Cravings

بواسطة Express أبريل 13, 2016

Do you get cravings at night? Are they often for alcohol, or for sugar? Do you have trouble getting to sleep without at least one of them? This post covers a simple plan for handling night cravings. Foods change brain chemistry (and more, but let's stick with brain chemistry for now). Both alcohol and sugar can change brain chem in a big way - and in almost the same way. Serotonin is a brain chemical that makes us feel relaxed. It can reduce rotten moods (dysphoria) from depression, SAD (seasonal affective disorder), PMS, anxiety, and more. At night, we tend naturally to want to increase our serotonin so we can relax. Serotonin is also the precursor of melatonin, sometimes called the sleep hormone (Melatonin is important for many reasons, including its anti-inflammatory benefits, but that's a separate topic). Bottom line, serotonin can help us wind down and get to sleep. It seems logical that, before bed, we'd want something serotonin-boosting to help us do that. ...

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