Does chewing gum make you fat?

Does chewing gum make you fat

United States is largest consumer of chewing gum in the world, with 650 grams per person per year. A small chewing gum which also maintains all the fantasies: it would take turns to gain or lose weight, cause intestinal disorders or allow one to concentrate. So, chewing gum, a source of extra pounds? Or on the contrary, lose weight?

Does chewing gum make you hungry?

Many people agree that chewing gum causes hunger : constant chewing and increased absorption of saliva causes stomach cramps, similar to those you experience when you are hungry . Thus, our brain would be fooled and we would be more inclined to eat , to soothe the contractions of our stomach.

Yet some studies contradict this belief  :

  • A study conducted in 2013 concludes that chewing gum would have no effect on feelings of hunger, or on ghrelin concentrations , or on blood sugar.
  • Another 2015 study , examining the benefits of chewing, demonstrated that chewing accelerated satiety and therefore had a positive influence on food intake.
  • A final analysis subjected a group of men of normal weight and in good health to a 12 hour fast. Then they chewed sugar-free chewing gum for 30 minutes. The results show reduced hunger, faster satiety, and no impact on insulin or blood sugar.

Also, it seems that chewing gum would not cause an increased feeling of hunger and would even accelerate the feeling of fullness . Therefore, it would not make you fat.

Does chewing gum have an influence on food choices?

The finding on chewing gum is nevertheless more complex. Indeed, a study published in Eating Behavior has concluded that chewing gum, whether menthol or fruity, has a bad influence on food choices .

  • The volunteers who chewed mint-flavored chewing gum tended to go for unhealthy foods (junk food, chips or cookies) and to reject the fruit .
  • The volunteers who chewed fruity-flavored chewing gum also neglected the fruit, but to a lesser extent.

The author of the study explains this phenomenon very simply: eating fruit after chewing gum would leave a bitter taste in the mouth, so that one would be more attracted to other food groups.

In addition, the study found that people who chew gum before each meal would tend to eat fewer meals, but the meals they would eat would be higher in calories . In question: less informed food choices, which give pride of place to fatty , salty or sweet foods .

Does chewing gum make you lose weight?

The debate on chewing gum and its possible effects on weight is therefore in full swing. Japanese researchers have studied the repercussions of chewing combined with physical activity . They indeed subjected male and female volunteers, aged 21 to 69, to a new experience: walking for 15 minutes, at a normal pace, chewing gum. The results are surprising:

  • Men aged 40 and over tend to walk faster when they chew, which burns more calories .
  • Conversely, in women, no repercussions of chewing gum on cardio-motor synchronization are observed.

Another study, less fanciful, from the University of Rhode Island, however, confirms the slimming virtues of chewing gum: people who have chewed sugar-free chewing gum, before going to the table, consume an average of 68 calories. less, without post-meal food compensation . In addition, “serial chewers” burn on average 5% more calories than non-chewing gum enthusiasts.

However, other studies contradict these results: a 2011 analysis concluded that chewing gum had no slimming effect on obese adults .

In conclusion…

It is therefore difficult to conclude on the possible slimming benefits of chewing gum, just as it is impossible to say that it makes you fat . Even today, debates are open and studies and counter-studies are increasing.

Besides, chewing gum produces multiple effects on the body , sometimes very surprising:

  • It increases concentration and reactivity
  • It reduces stress
  • It helps maintain good breath and good oral hygiene (effects of salivation), provided it is sugar-free
  • It induces unnecessary absorption of air and hence causes bloating and belching

How to reverse insulin resistance

How to Reverse Insulin Resistance

You may think that a diagnosis of insulin resistance or prediabetes indicates that you have type 2 diabetes. Fortunately, that doesn’t mean that you have diabetes, but just that your glycemic index is higher.

Normal, but not high enough to be considered diabetic. In these cases, the cells do not respond effectively to insulin, that is, they do not take up sugar in the blood.

Your risk of developing type 2 diabetes is very high and the disease has reached epidemic proportions worldwide, but it is possible to reverse the situation by losing weight, participating in physical activity and changing eating habits.

Adjust your diet:

Go for complex carbohydrates. Make sure that the majority of your carbohydrate intake is complex carbohydrate. In other words, thanks to their much more detailed molecular structure, they take longer to be assimilated by the body.

This mechanism can help the body to break down glucose and make you feel more full, but also to control your weight and appetite.

Among the sources of complex carbohydrates, we note mainly whole foods that have not undergone any processing, such as

  • Whole grain products
  • Peas
  • Lentils
  • Beans
  • Vegetables

Avoid processed foods

Try to go for products that are as close to their natural state as possible. Therefore, limit processed or precooked foods and prepare your meals from basic ingredients.

Often processed foods contain a lot of sugar. Read nutrition labels to determine their presence in the products you buy, but keep in mind that manufacturers don’t have to list added sugars.

  • One of the easiest ways to avoid processed foods is to not eat white foods (white flour bread and pasta, refined rice)
  • For example, 170g of flavored low-fat yogurt contains 38g of sugar (this equates to about 7 scoops)

Limit the intake of simple carbohydrates and sugary drinks

On their own, sugars don’t cause diabetes, but increased consumption of high fructose corn syrup is associated with a high risk of insulin resistance, cardiovascular disease, type 2 diabetes and obesity.

Do not consume simple carbohydrates containing saccarose, glucose and fructose. These are the following:

  • Carbonated drinks
  • Sweeteners: honey, maple syrup, table sugar, jams
  • Sweets, cakes and pastries

Increase your fiber intake

According to some studies, consuming insoluble fiber and whole grains may reduce the risk of type 2 diabetes. So, try to incorporate insoluble fiber into every meal.

For example, you can season your dishes with a spoonful of flax seeds. Some of the best sources of fiber include:

  • Wheat, oat or wheat bran
  • Legumes, including white beans, lentils, kidney beans
  • Berries such as raspberries, elderberries and blackberries
  • Whole grains, such as brown rice, bulgur, oatmeal, and barley
  • Vegetables such as peas, squash and green leafy vegetables
  • Seeds and nuts
  • Fruits, including pears, prunes, dried figs

Eat more lean meat and fish

Lean meats and fish are great sources of low calorie protein. Be sure to choose not only the leanest cuts of meat, but also skinless (as it is very fatty and is often the part where hormones and antibiotics used for breeding the animal often accumulate. ).

Go for fish that have been caught in the wild, such as cod, salmon, haddock and tuna. They are excellent sources of omega-3 fatty acids, essential for health and with anti-inflammatory properties. Eat at least 2 servings of fish per week.

  • Eat less red meats such as beef, pork or lamb, as they increase the risk of developing cardiovascular disease, type 2 diabetes, and colorectal cancer

Eat more fruits, vegetables and herbs

You shouldn’t avoid fruits because they contain sugars. Combined with fibers, they help slow down their absorption by the body. Aim to eat 5 servings of vegetables and fruit per day.

Remember to use herbs and spices, as they can regulate blood sugar levels. Plus, they help fight cravings for sugar and don’t come with any risks and side effects (if taken in reasonable amounts). Therefore, opt for:

  • Cinnamon
  • Fenugreek
  • Okra (it’s not really an herb, but more of a side dish)
  • Ginger
  • Onion and garlic
  • Basil
  • Bitter melon (consumed mainly as tea 3 or 4 times a day)

Choose a physical exercise

By moderately increasing your level of physical activity, you can reverse insulin resistance. You don’t have to prepare for a marathon.

You just need to do some enjoyable or interesting physical activity. This way you will be more inclined to get active.

  • You can start walking more often, engaging in outdoor activities, climbing stairs, hiking, aerobics, yoga, gardening, tai chi, using an elliptical, exercise bike, flat, rower, or to perform stretching exercises
  • Determine whether it is better to train alone, with a partner, or to play a team sport

Start gradually

Start exercising for 10 minutes a day. If you are comfortable with this level of activity, increase the duration of your sessions by 10 minutes each week. For example, if you have decided to walk more, you can park your car further from the office or get off the elevator 2-3 floors earlier so that you can use the stairs for the rest of the way.

Increase the difficulty level by parking even further away or using the stairs more frequently.

  • In the initial phase, don’t set goals that are too difficult. If you set small, achievable goals for yourself, you are more likely to stay active.

Try to increase your physical activity

Once you become more active, start to challenge yourself. Exercise 30 minutes a day at least 5 times a week. To stay motivated, try to combine various activities. You can swim for about 20 minutes and run for about 10 minutes a day.

  • You can join a gym and be followed by a personal trainer. Thus, you will understand what types of exercises can improve your physical condition. The personal trainer can help you develop a personalized training program.

Pay attention to certain signs

If you notice that the skin on your neck, elbows, armpits, knees, and joints has become darker, it is likely that you are suffering from a skin condition called acanthosis nigricans.

It is one of the first signs indicating the risk of insulin resistance and type 2 diabetes.

  • You may also feel more thirsty and hungry, feel more tired, gain weight, or notice increased urination.

Consider your risk factor

Many factors increase your risk of developing insulin resistance, including:

  • Overweight or obesity
  • Being inactive or leading a sedentary lifestyle
  • Hypertension
  • Low HDL cholesterol (less than 35 mg / dL)
  • A high triglyceride index (more than 250 mg / dL)
  • Age (over 45)
  • A family history of diabetes
  • A history of gestational diabetes or polycystic ovary syndrome (PCOS), the birth of a baby weighing more than 4 kg
  • Have a waist size of more than 90 cm (for women)
  • Have a waist size of more than 100 cm (for men)

Get diagnosed

Often, insulin resistance does not cause clinical symptoms. However, the doctor can tell if your glycemic index is above normal by having you undergo one of the following tests.

  • The A1C test: this is an analysis that measures how the body has processed sugars over the past 3 months. If the result is greater than 6.5%, it indicates a diagnosis of type 2 diabetes, if it is between 5.7 and 6.4%, it indicates insulin resistance
  • The fasting blood sugar test: this consists of fasting for a few hours. Then the doctor will take a blood sample to measure your blood sugar. If the result is between 100 and 125 mg / dL, this indicates insulin resistance
  • Oral hyperglycemia: a blood sample is taken to measure the level of sugar in the blood. Then you will swallow a very sweet drink and two hours later a second sample will be taken to detect blood sugar again. This test helps to find out how the body manages to process sugar

Consult your doctor

You will need to see him regularly if you have been diagnosed with insulin resistance. Discuss with him the changes you have made in your diet, your desire to lose weight and your activity level.

Your doctor will order blood tests to check your blood sugar.

  • Keep track of your lab tests and use them to continue making changes to your diet and lifestyle.

Find out what medications to take

If you have been diagnosed with prediabetes you will need to take a medicine, such as metformin, to help control your blood sugar.

Ask your doctor if it is possible to use it along with making changes in your lifestyle and diet to delay or reverse type 2 diabetes

  • Make sure you eat complex carbohydrates primarily at lunchtime and reduce portion sizes for other meals.
  • You should drink 1 or 2 liters per day, or about 6 to 8 glasses of water of 250 ml per day.
  • Doctors and nutritionists strongly recommend that you follow an anti-inflammatory diet. Not only will this help you reverse insulin resistance, but also lose weight.
  • Remember to perform some aerobic and warm up exercises before you work out.

How To Get Of Cellulite Quickly

legs cellulite how to get rid of cellulite

In my quest to find a natural and effective remedy to fight cellulite, I found a bit of everything!

But this coffee scrub is gold! If you’re on this page, I’m guessing you already know what cellulite is – it’s those little hollows that are like craters on your skin, mostly on your arms, stomach, hips, and thighs.

One of the most popular and effective ingredients in the fight against cellulite is coffee. It is the number 1 enemy against cellulite. You might have noticed it by now, but it’s used in a lot of creams, lotions, shower gels, and soaps. And used with essential oils, it can work wonders!

We are going to present to you a very simple and very effective procedure to get rid of cellulite in a short period of time. The frequency of application will be every 3-4 days.

1. How long does it take to work?

It takes anywhere from 2 weeks to 3 months to start noticing a significant reduction , but trust me, sooner or later you will notice a positive change.

The key is to be consistent, you need to understand that a problem like this cannot be fixed overnight. You don’t have to give up!

Even if you have a lot of cellulite, you are bound to notice positive results.

2. The ingredients

For the basic mixture:

  • Coffee grounds (it is a powerful antioxidant which stimulates blood circulation);
  • Salt
  • Coconut oil;
  • Cellophane paper.

As Pascale Ruberti, research and development manager at Aroma Zone, points out “Caffeine is a great anti-cellulite component, especially when it is present at more than 5% in a composition“. (Which is the case here).

After the coffee treatment you will need:

  • Grapefruit essential oil (eliminates toxins, has a toning effect and also helps to lose weight);
  • Lavender essential oil (ideal for fighting stretch marks and revitalizing the skin);
  • Lemon essential oil (stimulates the circulatory system and strengthens vascular tissue);
  • Orange essential oil (relieves water retention, softens the skin and stimulates blood circulation);
  • Cypress essential oil (improves circulation and strengthens blood capillaries);
  • Rosemary essential oil (tones the skin);
  • A carrier oil like olive oil or sunflower oil (it will be used in combination with the rest of the oils, because if the essential oils are applied to the skin without being diluted, they can cause irritation ).

Note : If you don’t have all the essential oils, that’s okay!

3. The Instructions:

Mix 80gr of coffee grounds with 6 tbsp. to s. coconut oil and 1-2 tbsp. to s. of salt in an empty jar. Homogenize everything, the mixture should have a creamy consistency, a bit like a paste.

Then rub this mixture to the parts you want in circular movements. Apply a little pressure in circular motions.

Take the cellophane paper and wrap the area for at least half an hour.

Then rinse your legs with lukewarm water and apply the essential oils.

Mix the essential oils in equal parts (think about how much you would need depending on the affected area).

As a general rule of thumb, for each tablespoon of carrier oil, do not put more than 9 drops of essential oil. Here we have 6 essential oils for our recipe, so you can put 3 drops of each of the oils for every 2 tablespoons of carrier oil.

Then apply the oils to the desired area and massage until completely absorbed.

Note: This procedure is not recommended for pregnant women!

If you made extra, store your mixture in a clean glass jar. It can be stored for up to 2 months.

4. Why does the coffee scrub work so well against cellulite?

The content is perfectly optimized to eliminate cellulite:

  • Coffee grounds: rich in caffeine, coffee grounds stimulate blood circulation to the surface of the skin. It is also rich in antioxidants, which allows for smoother skin. Caffeine also helps firm the skin, thereby reducing cellulite. The coffee grounds are also very exfoliating!
  • Coconut Oil: This nutritious and healing oil works wonders. Coconut oil is an anti-inflammatory that helps reduce any form of inflammation on the skin. Coconut oil also helps in getting rid of scars, blemishes, and stretch marks.
  • Salt: Salt acts like tiny massage balls, which will stimulate cellulite under the skin.

Renée Loux, natural beauty expert at Women’s Health, shared her opinion on this method.

His verdict: Yes, it is effective, but in the short term. In the sense that you have to be regular in this treatment for it to last over the long term. Understand that it must be done regularly so that the effects do not go away.

5. But there are also other very important things that help you get rid of cellulite.

  • Eat healthy.

It is an important part of any treatment. Because even if you use this method, and you continue to eat foods that are not healthy, it will not work!

Imagine you’re building a house, brick by brick, and at night someone (that’s you) comes along and destroys everything you built the day before. It’s called self-sabotage. Just introduce more vegetables and fruits into your diet.

  • Drink a lot of water

Water is extremely important in the process because it helps flush out toxins. Water will also keep your skin hydrated!

  • Exercise

It is an important part in any transformation of the body. Exercise will help you tone muscles and burn fat faster. It is important to do this regularly to increase your heart rate and improve blood circulation.

A study published in the Journal of Applied Physiology showed that fat burning increased by 36% after intensive aerobic or yoga training.

  • Do massages

Cellulite massages are quite painful, but they are very effective. Why are they so painful? Because during the process the main goal is to break down the fat cells. A little intense massages are therefore necessary.

You can do this at home, by purchasing an anti-cellulite brush and massaging it for about 5 minutes.

  • Get enough sleep

Sleep is really important for your well-being. Your body works best when you get enough sleep. It will tend to remove toxins better and absorb nutrients from food better .

  • Manage your stress level

Women with high estrogen levels tend to store more fat and have more cellulite. In fact, everyday stress can cause hormonal imbalances. So, stay zen!

Hope you enjoy the results!

 

Cellulite: That’s where orange peel comes from, that’s how you get rid of it

cellulite free legs

Cellulite has nothing to do with weight, it shows up on the thinnest legs. We reveal how to avoid them, smooth them out and what you can use to combat them.

Cellulite is a primarily cosmetic issue. It has to do with ideals of beauty, self-perception, lifestyle. What is nice is what is firm – cellulite dents are the opposite.

What is cellulite?

Cellulite is first of all a skin condition. No illness. You can find the dents ugly or ignore them. This is your choice.

Numerous studies have shown that in more than 80 percent of the women examined – regardless of age – cellulite occurs in a more or less pronounced form.

Every woman has a tendency to cellulite. Men can also get orange peel if they cause a loss of androgens through constant stress in combination with obesity and muscle breakdown.

Then their connective tissue also becomes weak and dents. Different than with women, because men have a mesh connective tissue, but women have a vertically structured one.

The development of cellulite

  • Stage 1 : On the surface, the skin is firm and smooth. But if you squeeze the skin on your thighs, buttocks or stomach with your hands, honeycomb-shaped dents appear – you are predisposed to orange peel.
  • Stage 2 : The cellulite is visible without pushing the skin together and pinching the affected area is painful.
  • Stage 3: The cellulite is clearly visible. The skin is slack, has an irregular structure and is gray due to poor blood circulation

What Causes Cellulite?

cellulite causes before after
cellulite causes before after

An interaction of hormones, body fat percentage, stress, fatty, sugary diet and lack of exercise, alcohol and smoking also cause cellulite.

The more fat the cells store, the more the fat cells push themselves out through the lattice-like connective tissue. There are bumps and valleys, i.e. dents.

Coffee, nicotine and alcohol put a strain on the connective tissue, wear it out, so to speak, by hindering the metabolism. Energy flows worse through fat than through muscles – that creates inertia. The stabilizing fibroblasts, mother cells of the connective tissue that produce firming collagen and elastin, are also weakened by a poor lifestyle.

So the fat cells fed by poor nutrition can bulge outwards.

An old wives’ tale has to be revealed here: jogging does not cause cellulite . Unless you have no muscles and run like crazy without any prior strength training.

Then dents can form at the beginning, but they disappear again with regular training.

This is how you fight cellulite

Anything that promotes blood circulation and the breakdown of body fat will help fight cellulite. Inside and out. Because cellulite is, in the broadest sense, the result of metabolic slowness.

  • You can contribute more vegetables, especially green, lots of non-carbonated water, lots of sleep, massages and relaxation.
  • And use products that refine the complexion and also promote the removal of energy robbers from the connective tissue. Above all, exercise helps to get rid of cellulite.
  • Coffee grounds left over from the last time you brewed coffee are a great way to improve blood circulation. Simply stir in about a tablespoon of olive oil and apply to the skin after showering like an exfoliator. Massage in gently and rinse off.
  • Dry brushing is a great way to combat poor blood circulation, a cause of cellulite. But be careful: dry brushing can aggravate spider veins . So don’t scrub like crazy, but massage gently.
  • Kneading, pinching, plucking, pressing – professional massages are perfect measures which, in addition to exercise and a balanced diet, can ensure firm connective tissue.

Anti-cellulite products

The market offers a lot of high-tech products with exotic ingredients that promise a lot.

Caffeine, power plants from the Amazon (Peruvian liana), licorice extracts , ginseng, green tea for blood circulation, salicylic and glycolic acid for the peeling effect.

Even though many anti-cellulite products feel very effective on the skin, cellulite cannot simply be creamed away.

To do this, the cream would have to penetrate deep under the skin to the fat cells. But they can still help a little.

The active ingredients tighten and firm the outer skin layer, which can thus offer more resistance to the fatty tissue.

It is important that the anti-cellulite creams are regularly applied and massaged in so that they improve blood circulation, stimulate lymph flow and really fight cellulite.

How does exercise help against cellulite?

Fighting cellulite has been shown to work through exercise. The best prerequisite for firm skin are therefore tight muscles. “Where there are muscles, fatty tissue cannot settle so easily. Muscles increase the basal metabolic rate. They burn more calories than fat tissue, ” explains dermatologist Dr. Michaela Axt-Gadermann.

The better metabolism not only tightens the tissue , but also detoxifies it. Those who don’t exercise should therefore do endurance and strength training twice a week.

Swimming , biking, yoga, and equipment training are perfect.

4 workout quickies

Just a few minutes of exercise a day will tighten the tissue. These exercises can be easily incorporated into everyday life:

Wall seat Lean
your back against the wall, slide down to a 90-degree angle. Hold the position for 30 seconds, then rest for 15 seconds, 7 reps.

Squats
Stand up straight, feet hip-width apart. Get on your knees as low as if you were about to sit in a chair. Tilt your upper body slightly forward, stretch your buttocks back, keeping your knees above your toes. 10 squats, 15 seconds rest, 2 reps.

Stand Lunges
upright. Take a large step forward with one leg. The trunk remains upright. Back to the stand and switch sides. 15 to 20 lungs per side, pause, 3 rounds.

Quite easy by the way
When brushing your teeth, slowly stand on your toes and lower your heels again.


Recommended Reading:


Proper nutrition for cellulite

The more fat the cells store, the greater the pressure they exert on the surrounding tissue. Anyone who eats a lot of sugar, fat and salt and drinks a lot of coffee and alcohol never gets their fat off.

Nutrition tip from a professional: take in sufficient vitamins and minerals. Vitamin E in particular, which is contained in nuts and whole grain products, is particularly useful.

Citrus fruits and vegetables, which are high in vitamin C , are also good for connective tissue. Amino acids in the form of meat and protein support the body in building new connective tissue.

By the way, nothing is worse in combating cellulite than an up and down weight. Crash diets weaken the elastic fibers of the tissue by releasing free radicals. If the fat cells are filled again, the connective tissue is overwhelmed.

Complete guide to the low carbohydrate diet (to lose weight and optimize your health)

Low Carbohydrate Diet

You’ve been lied to about food

Your health and performance today are intimately linked to your past diet: what you ate the day before, during the last week, the last month, the last year.

English speakers say: Garbage in, garbage out. This means that if you put bad things into a system, you get equally bad results: bad food, therefore bad health.

Exceptionally, I sometimes eat fast food (without taking fries or soda in order to limit the damage). Systematically, I notice this after a few hours:

  • Less energy and more desire to sleep (compared to a normal meal),
  • Having difficulty concentrating,
  • I have either more or less stomach ache.

And a few hours later, I’m very hungry.

All that for this ?

Let’s go to the extreme.

If for a whole month you eat only bad food, then your health will deteriorate, you will feel bad and you will be ineffective: watch the Morgan Spurlock documentary .

But you’re on this blog, so you’re looking for the opposite effect: you want to maximize your efficiency, health, and well-being.

While I was looking for an optimal diet, a few years ago I discovered the low-carbohydrate diet, whose promises seemed too good to be true: weight loss without being hungry, optimal health, reversing diabetes, reducing hypertension, etc.

I was surprised, because most of the media and experts said (and continue to say) that in order to be healthy and / or lose weight, you have to eat “balanced” and:

  • Base each meal on complex carbohydrates (rice, bread, pasta and other starches)
  • Avoid lipids (butter, oil, fatty meats, etc.)

Both curious and skeptical, I proceeded as follows:

  1. I spent hours analyzing the scientific literature on this subject. I concluded that the low carb diet was good, and a one-month test would be harmless.
  2. For a month I tested this diet and saw the results in terms of my well-being and my efficiency (the results were excellent: I felt better, more alert and in better shape).
  3. At the end of this test I did a blood test to test my health (the test was just as satisfactory).

Since then, I have moved away from the usual recommendations and adopted a low-carb, high-fat diet (with some deviations from time to time) and constantly testing personal adjustments.

Because even if there are almost universal facts (example: almost certainly, sodas are bad for the health of all humans), certain foods are more or less good for different people (example: if you are slightly allergic to a particular food, it is better to realize this and adjust).

I think the low carb diet or some variation of it can benefit the vast majority of people. That’s why I’ve translated a complete guide to the low-carb diet for you from the Diet Doctor reference site .

Before you start the guide, read this:

  • The guide goes against official “anti-fat” guidelines (which are based on old arguments refuted dozens of times by recent and serious scientific research ), so you will probably jump at times. Stay open-minded, think critically, carefully analyze the evidence, and form your own opinion.
  • All the content that follows is a translation as faithful as possible of the following page:  http://www.dietdoctor.com/low-carb .
  • The many scientific sources are cited in parts 1 and 5: examine them. 

Good reading !

1. Low-carb diet: introduction

This guide is based on low-carb diets, and it will give you the following results:

  • Effortless Weight Loss,
  • Optimal health,
  • Reversal of diabetes.

More specifically, this guide details the low carbohydrate and high fat diet. It allows you to be slimmer and healthier by eating real food, without feeling hungry.

Does this sound too good to be true? Check out the many  success stories  and dozens of scientific studies  that prove it works.

A low carbohydrate diet means you eat less carbohydrates and more fat. Above all, you limit your intake of sugar and starches. You can eat other delicious foods until you feel full, and lose weight.

Many  recent and good scientific studies show that the low carbohydrate diet makes weight loss easy and helps control  blood sugar levels . And that’s just the start.

The basics

  • Eat:  Meat, fish, eggs, vegetables that grow above the ground, natural fats (like butter).
  • Avoid:  Sugar and starchy foods (such as bread, pasta, rice, beans, and potatoes).
Eat when you are hungry, and eat your fill. It’s as simple as that !

You do n’t need to count calories or weigh your food. And forget about light industrial products.

There are solid scientific reasons for why low-carb diets work. When you avoid sugars and starches, the amount of sugar in your blood stabilizes and the levels of insulin (the hormone that activates the storage of fat) decrease. This increases fat burning, and gives you better satiety.

Note for diabetics

Carbohydrates increase your blood sugar level. If you avoid them, then you have less need for medicines to lower blood sugar levels.

So if you continue to take your usual dose of insulin after eating a low carbohydrate diet, you may have hypoglycaemia (low blood sugar levels).

When you start this diet, you should therefore:
  • Frequently test your blood sugar level,
  • Adapt (lower) your medication intake.

Ideally, do this with the assistance of a competent physician.

If you are not diabetic, or if you are a diabetic treated only with diet or Meftormin, there is no risk of hypoglycaemia.

2. What to eat?

Eat at will

  • Meats:  Any type, including beef, pork, game meat, chicken, etc. You can eat the fat of the meat as well as the skin of the chicken. If possible, try to choose organic or grass-fed meat.
  • Fish and Seafood: Any type. In particular, oily fish such as salmon, mackerel and herring are excellent. Avoid raised fish.
  • Eggs:  All types: boiled, fried, omelet, etc. Prefer organic eggs or eggs raised in the open air.
  • Natural fats, high fat sauces:  Use butter and cream for cooking, it will flavor and you will be fuller. Try the béarnaise and hollandaise sauces: check the ingredients or make them yourself. Coconut oil and olive oil are other good options.
  • Vegetables that grow above ground: All types of cabbage, such as cauliflower, broccoli, Chinese cabbage, Brussels sprouts. Asparagus, zucchini, eggplant, olives, spinach, mushrooms, salads, avocados, onions, peppers, tomatoes, etc.
  • Dairy products:  Always choose whole products (not low fat) like real butter, cream (40% fat), sour cream, Greek yogurt and fatty cheese. Be careful with milk as it contains a lot of milk sugar. Avoid flavored, sweet or “light” products.
  • Nuts:  Excellent for snacking instead of candy (ideally in moderation).
  • Berries: Raspberries, currants, blueberries, etc. OK in moderation, if you are not very strict or allergic. Excellent with whipped cream.

Read the label when you are at the store. A good simple rule of thumb: no more than 5% carbohydrate for any given food.

Avoid if you can

  • Sugar : The worst. Sodas, sweets, fruit juices, energy drinks, sports drinks, hamburger buns, chocolates, cakes, pastries, ice cream, breakfast cereals. Try to avoid sweeteners too.
  • Starchy foods : Breads, pasta, rice, potatoes, fries, chips, porridge, muesli, etc. Whole grain products are just less bad. Legumes such as white beans and lentils are high in carbohydrates. If your diet is not strict, you can eat potatoes and other legumes in moderation.
  • Margarine:  It is an industrial imitation of butter with an unnatural omega-6 level. No health benefits, bad taste. Statistically linked to asthma, allergies and other inflammatory diseases.
  • Beer : Liquid bread. Unfortunately, it’s full of quickly absorbed carbohydrates.
  • Fruits : Lots of sugar. Think of fruit as natural candy, to be eaten in moderation.

Sometimes

It’s up to you to decide when you want to afford it. Your weight loss may slow down a bit.

  • Alcohol:  Dry red or white wines, whiskey, brandy, vodka and other cocktails without sugar.
  • Dark chocolate:  At least 70% cocoa, preferably in moderation.

Drinks

  • Water
  • Coffee:  Try with whole cream
  • Tea

And without adding sugar, of course.

How much should you restrict carbohydrates?

The less carbohydrate you eat, the better the effects on your weight and blood sugar levels. I advise you to follow these tips as strictly as you want. When you are satisfied with your weight and health, you can gradually add carbohydrates.

On the other hand, if you are thin and in good health, you can eat a little starchy foods and gluten-free legumes: rice, potatoes, kidney beans, etc.

Here are three examples of low-carb meals. They vary depending on the amount of carbohydrates you eat per day. The small yellow pieces are pieces of herb butter .

3. How low carb diets work

What are you supposed to eat?

Humans have evolved for millions of years as hunter-gatherers, without eating large amounts of carbohydrates. We ate whatever food we found by hunting, fishing, and gathering what was edible. These foods did not contain starchy foods in the form of bread, pasta, rice or potatoes. We have only eaten these starches for 5,000 to 10,000 years, since the beginning of agriculture. Such a small period of time allows only limited genetic adaptation.

With the industrial revolution of 100 – 200 years ago, we established factories that could produce large quantities of pure sugar and flour. Quickly digested pure carbohydrates. We barely had time to genetically adapt to these types of industrial foods.

In the 1980s, the fear of fat gripped the western world. “Light” products reduced in fat have appeared everywhere. But if you eat less fat you need to eat more carbohydrates to be full. And it was at this point in history that our disastrous obesity and diabetes epidemic began. The country that has demonized fat the most, the USA, has been hit the hardest and is now the most obese country in the world.

Today it is clear that the fear of real food rich in natural fat has been a huge mistake.

The problem caused by sugar and starches

All digestible carbohydrates (bread, pasta, etc.) are transformed into simple sugars in the intestines. The sugar is thus absorbed into the blood, which raises the sugar level in the blood. This increases the production of insulin. Insulin activates the storage of fat by the body.

Insulin is produced by the pancreas. In large amounts, insulin prevents fat burning and stores excess nutrients in fat cells. After a certain period of time (a few hours or less), it can lead to a perceived lack of nutrients in the blood, which creates hunger and the urge to eat something sweet. This is when people eat again. This restarts the cycle: it is a vicious circle that leads to weight gain.

On the contrary, low carbohydrate intake gives you lower and more stable blood sugar levels, and therefore less insulin. This increases the release of fat from your fat stores, and increases fat burning. This usually results in fat loss, especially in the stomach area in obese people.

Weight loss without hunger

A diet low in carbohydrates and high in fat lowers the level of insulin in your blood, which helps your body to use up its fat stores. This is probably the reason why eating fat makes you more full than eating carbohydrates. It has been shown in many studies that when people are on a low carbohydrate diet and eat at will, they typically take in  fewer calories.

So there is no need to count or weigh your food. You can forget about calories and trust your feelings of hunger and fullness. If you don’t believe it, try it for a few weeks and see the results.

Health as a bonus

No animal in the wild needs the assistance of nutritional experts or calorie charts to eat. And yet, as long as they eat the food they’re supposed to eat, they stay at a normal weight, and prevent cavities, diabetes, and heart disease. Why would humans be an exception? Why would you be an exception?

In scientific studies, the low-carb diet doesn’t just reduce weight. It also improves blood pressure, blood sugar levels, cholesterol profile, and triglyceride levels. It generally gives a calmer stomach, and less craving for sugary foods.

Initial side effects

If you suddenly stop sugars and starches (recommended), you may have side effects as your body adjusts. For most people, these side effects are mild and last only a few days. There are also ways to eliminate them.

Common side effects during the first week:

  • Headache
  • Tired
  • Dizziness
  • Palpitations
  • Irritability

These side effects subside quickly as your body adjusts and fat burning increases. You can minimize these effects by drinking more and increasing your salt intake a little temporarily. A good option is to drink broth several times a day. Or, drink more water and put a little more salt in your food.

The reason for these side effects is that foods high in carbohydrate can increase your water retention. When you stop eating foods high in carbohydrates, you lose excess water through your kidneys. This can lead to dehydration and a lack of salt for the first week as the body adjusts.

Some people prefer to slowly decrease their carbohydrate intake over a few weeks to minimize side effects. But the Nike Way (Just Do It) is probably the best choice for most people. Cutting out sugars and carbohydrates makes you lose weight in the first few days. Even though it’s mostly fluids, it’s great for motivation.


Meal suggestions for breakfast:

  • Eggs and bacon (obviously, homemade or artisanal bacon is superior to industrial bacon)
  • Omelette
  • Leftovers from last night’s dinner
  • Coffee with cream
  • A box of mackerel and hard-boiled eggs
  • Hard-boiled eggs with mayonnaise or butter
  • Avocado, salmon and cream
  • Sandwich with  Oopsie-bread
  • Cheese
  • Hard-boiled eggs crushed with butter, chives, salt and pepper
  • Brie with ham or salami
  • Greek yogurt with nuts or seeds (and possibly berries)

Don’t like to eat in the morning? With a low-carb diet, you may not feel hungry in the morning. If so, you can skip breakfast perfectly .

Meal suggestions for lunch and dinner: 

  • Meat, chicken or fish dishes with vegetables and a sauce rich in natural lipids. There are plenty of alternatives to potatoes, such as mashed cauliflower.
  • Stews, soups or casseroles with low carbohydrate ingredients.
  • You can use most cookbook recipes if you avoid high carbohydrate ingredients. Do not hesitate to add lipids (examples: butter, cream) to your recipe. Or buy a paleo cookbook.
  • Drink water with your meal, and occasionally a glass of wine.

Snacks / Snacks

With a low-carb diet, you probably won’t need to eat as often as before. Don’t be surprised if you don’t need to snack anymore. Many people function well with 2 or 3 meals a day. If you need a snack:

  • Cheese / ham roll (like Boursin) with a vegetable
  • Olives
  • Nuts
  • A piece of cheese
  • A hard-boiled egg taken out of the refrigerator
  • Canned Mackerel in Tomato Sauce

Olives and nuts can replace crisps when you’re watching TV. If you’re still hungry between meals, it’s probably because you’re not eating enough fat. Don’t be afraid of lipids. Eat more fat until you are full.

Eat at a restaurant or with friends

  • Restaurants: Usually not a big deal. You can ask for salad or vegetables instead of potatoes / fries / rice. Ask for extra butter (not margarine!).
  • Fast food: Kebabs can be decent (without bread). At burger chains, burgers are usually the less bad choices. Avoid soda and fries, of course. Drink water. Pizza toppings are generally acceptable, and the more strict you are in your diet the less dough you will eat.
  • If you eat strictly in everyday life, you can make a few exceptions when you are invited. If you are not sure what food will be served, you can have something to eat at home before you go.
  • Nuts and cheeses are good emergency foods when there are no other good choices.

Shopping list for beginners

Print out this list and bring it with you when you shop:

  • Butter
  • Whole cream (40% fat)
  • Sour cream (whole)
  • Eggs
  • Bacon
  • Meat (minced meat, steaks, stew / fondue pieces, fillets, etc.)
  • Fish (ideally fatty fish such as salmon or mackerel)
  • Cheese (preferably fatty)
  • Turkish yogurt (10% fat)
  • Cabbage (green cabbage, cauliflower, Brussels sprouts, wedge cabbage, etc.)
  • All other vegetables that grow above the ground
  • Frozen vegetables (broccoli, wok vegetables, etc.) 
  • Lawyers
  • Olives
  • Olive oil
  • Coconut oil
  • Nuts, almonds

Clean your cupboards

Do you want to maximize your chances of success? Especially when you have addictions, it is better to throw away or give foods containing sugars and starches, light products, etc.

This includes :

  • Candies
  • Chips
  • Soda and juice
  • Margarine and vegetable oils
  • Sugar in all its forms
  • Bread
  • Flour
  • Pasta
  • Rice
  • Potatoes
  • Breakfast cereals
  • All products labeled “light”
  • Ice
  • Cookies and biscuits

Why not do it now?

The serpent in paradise

Beware of products labeled “low in carbohydrates,” like pasta or chocolate. Unfortunately, these products do not work well. They have sabotaged the weight loss of many people. They are generally loaded with carbohydrates, despite their creative marketing.

For example, Dreamsfield’s “low carbohydrate pasta” is pure starchy foods, which are absorbed more or less like normal pasta. They are just absorbed more slowly:

What about low-carb bread? Be careful: if it is bread made with cereals, it is certainly not low in carbohydrates! But some brands try to sell them to you as low-carb options. Here is an example :

  • Julian Bakery’s Low Carb Fake Bread

Low-carb chocolate is usually filled with sugar alcohols, which the manufacturer does not count as carbohydrates. But about half of these carbohydrates can be absorbed, which increases blood sugar and insulin levels. The rest of the carbohydrates end up in the colon, which can cause gas and diarrhea. Plus sweeteners can keep cravings off sugar.

Instead, take real dark chocolate (at least 70% cocoa) in moderation.

Bottom line: if you want to be slim and healthy, eat real food.

Recipes

4 Easy ways to make eggs

  1. Put the eggs in cold water and boil for 4 minutes or 8 minutes. If you want, eat them with homemade mayonnaise.
  2. Fry the eggs in butter, on one or both sides. Add salt and pepper.
  3. Fry some butter and add two eggs and 2 or 3 tablespoons of heavy cream per person. Add salt and pepper. Mix. Add chives and grated cheese. Serve with fried bacon.
  4. In a bowl, beat three eggs and add three tablespoons of cream. Add salt and spices. Fry the butter in the pan and pour the preparation. When the surface becomes solid, you can add something good. For example, cheese, fried bacon, fried mushrooms, a good sausage (read the ingredients and prefer an artisan sausage over an industrial sausage), or leftovers from dinner from the night before. Fold the omelet in half and serve with a crunchy salad.

Snacks and desserts

  • Mixture of nuts, almonds, etc.
  • Quality sausages  : Cut them into pieces, add a piece of cheese and prick them with a toothpick.
  • Vegetables with a sauce:  Try cucumber or pepper sticks, pieces of cauliflower, etc.
  • Cheese  rolls : Spread creamy cheese (like Boursin) in a slice of ham or salami.
  • Olives
  • Low-carb crisps:  On a baking sheet, make small piles of grated cheese (Parmesan or other). Each pile makes one tablespoon. Heat the oven to 225 ° C. Let your chips melt and take on a nice color (be careful, they burn easily). Serve like crisps, possibly with a dip sauce.

RECIPE BOOKS

There are hundreds of low-carb cookbooks, including the Paleo cookbooks. Just avoid the pounds that avoid fat. Remember: if you avoid carbohydrates, you must  eat more fat or you will be hungry. Don’t be afraid of fat. Fat is your friend. Add fat until you are no longer hungry.

Also, avoid cookbooks filled with sweeteners, desserts, and other “treat foods”. Because if you abuse this stuff it will sabotage your weight loss.

5. Reversal of diabetes and normalization of blood sugar levels

Do you have type 2 diabetes? If not, you probably know someone who has diabetes. The low carb diet is great for treating type 2 diabetes.

Eating less of the things that turn into blood sugar (carbohydrates) makes it easier to have low blood sugar. Restricting carbohydrates can be so effective that diabetics should immediately reduce their dose of medication (especially insulin).

Less blood sugar from day one. Less need for medication. And a bonus weight loss.

Learn more about diabetes and the low-carb diet .

PS: people who have type 1 diabetes can also benefit from a low carbohydrate diet.

Normalization of blood pressure

Low-carb diets lower blood pressure in those with high blood pressure. This has been clearly proven in scientific studies, and this is what a lot of people find when they try.

In fact, this effect can be so marked that those taking blood pressure medication may feel tired or dizzy from too low blood pressure. These people have become too healthy for their medication!

If this happens, you will need to reduce the dose of your high blood pressure medicine, or stop taking it entirely, after talking to your doctor.

Learn more about blood pressure and the low-carb diet.

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The trauma that never happened

trauma false fake memory

Sometimes psychotherapy brings back forgotten trauma. But such memories are not always reliable. Particular caution is required with certain methods.

In the 1980s and 1990s , an unusually high number of adult patients reported to their therapists that they had been sexually abused or suffered other trauma in their childhood .

Previously, suggestive techniques such as hypnosis or dream interpretation were often used to bring out the lost images .

But soon afterwards, a series of experiments by a research group led by psychologist Elizabeth Loftus shook this explanation.

In a famous study, the scientist asked adult test subjects about memories of four childhood events .

One of them, however, never took place

It was about how the participants had temporarily disappeared at the age of five, how they had been lost during a visit with their parents in a shopping center, for example.

With the help of suggestive questioning techniques, the psychologist led a quarter of them to believe that they had actually had this experience: The test subjects had developed fake memories.

Investigations by other working groups soon confirmed how error-prone autobiographical memory can be.

In about 15 percent of the test persons, studies can evoke fake memories that are so convincing that they are comparable to real memory traces, according to a review from 2017 .

Another analysis even comes to 30 percent .

Now memories of a day at the mall can hardly be compared to those of sexual abuse. However, reports from those affected show that memory contents that relate to such terrible events can in rare cases arise artificially, even or especially in psychotherapy.

The first patients in the USA sued their therapists as early as the 1990s. The accusation: you should have awakened fictitious memories in them.

Many of those affected had originally sought treatment for depression or anxiety. Over time, they had come to believe that they had been sexually abused in their childhood.

Later they themselves doubted the new images in their heads because they seemed different from ordinary memories, for example more vivid or more like a dream.

They also differed from memories of other traumas. They withdrew their allegations against their alleged abusers and the courts awarded them damages.

When memories are deceptive

Fake memories usually don’t come about because a therapist has a plan to create them. And they do not arise quickly or in the majority of psychotherapies.

But they can be the result of a chain of circumstances, explains Renate Volbert.

The professor of forensic psychology at the Psychological University Berlin assesses the credibility of statements in criminal proceedings and researches suggestion.

The essence of bogus memories is that one is subjectively convinced that this is exactly how something happened. But that’s still a long way off.

However, it is difficult to distinguish fake memories from real memory contents. They are neither more detailed nor more indistinct.

And they create similar feelings, and can even trigger symptoms of post-traumatic stress disorder.

Only in exceptional cases, for example when objective facts prove the opposite, can they be clearly exposed as false. For example, people cannot remember events that occurred in their first two years of life.

Researchers also refer to this phenomenon as childhood amnesia .

“Fake memories are neither created quickly nor in the majority of psychotherapies. But they can be the result of a chain of circumstances”

(Renate Volbert, Professor of Legal Psychology)

Even with the methods of brain research, no reliable distinction can be made.

“Some false memories are recalled a little slower than real ones, and on average we are a little less certain that we actually experienced the events in question.

Such differences can also be seen in the brain, ”says Tobias Sommer-Blöchl, who researches episodic memory at the Institute for Systemic Neurosciences at the University Medical Center Hamburg-Eppendorf.

“But if I am completely convinced that I have experienced something, there are no longer any neuronal differences in memory retrieval.”

This was confirmed in 2016 by a meta-analysis of studies with functional magnetic resonance imaging .

Can trauma be repressed and brought out again?

For her expert opinion, forensic psychologist Renate Volbert therefore focuses on how the memories came to light in psychotherapy.

And whether there were any influences that could have promoted a fake memory. She considers the assumption that one typically cannot remember traumatic experiences, especially if they are serious, particularly problematic.

The question of whether trauma can be suppressed and brought out again has been debated so passionately by researchers in recent decades that the debate has entered the scientific literature as “memory wars”.

What Memory Experts Says

Some memory experts (including Maastricht University and University College London ) argue about it to this day.

Sigmund Freud already believed in a defense mechanism of memory that lets people forget terrible experiences while they are subconsciously burdened by them.

And even today, four out of five psychology students in the lower semesters believe that traumatic memories are often suppressed, as a survey in the USA from 2011 and 2012 shows.

At least in part, nearly 70 percent of the psychoanalysts surveyed and 84 percent of the general US population agreed. In contrast, only 27 percent of scientifically working psychologists believed that this statement was true.

And only 24 percent of researchers believed that repressed memories could be accurately recovered through psychotherapy – almost 78 percent of the general population believed it.

“If I am completely convinced that I have experienced something, there are no longer any neuronal differences in memory recall.”

(Tobias Sommer-Blöchl, neuroscientist)

Renate Volbert says: Not remembering is at least not a typical consequence of trauma. It is much more likely that people will be flooded with terrible memories.

It is true that some people who were traumatized in their childhood show memory deficits in studies , so they do worse in tests than participants in a control group who are not pre-stressed in this way.

In other surveys, however, they achieve comparable results.

In addition, such experiments only examine the ability to memorize new information. They do not grasp the state of the memories of the traumatic experience itself.

Studies have shown that those affected relatively often incorrectly remember the details of a traumatic situation , although the retrospective often seems particularly vivid and truthful to them. So more emotions do not automatically lead to better memories.

Stress test for memory

Neuroscientist Tobias Sommer-Blöchl also wants to investigate how memory works when it is confronted with a stressful event.

He is currently planning a research project to use the Trier Social Stress Test. The test subjects have to spontaneously expose themselves to an interview, which creates enormous stress.

Previous studies by Oliver Wolf, Professor of Cognitive Psychology at the Ruhr University in Bochum, have shown that subjects in such a situation tend to direct their gaze and attention to objects that are relevant to the situation than to objects in the vicinity.

Accordingly, they can also remember such things better afterwards. Sommer-Blöchl would now like to investigate how this information is stored in the brain over eight months: What is transferred to long-term memory?

And how do these memories change over time, depending on how stressful an event was?

So that people can remember something, it must first be stored as a memory trace in the brain.

Information and experiences are stored in very specific connections between the nerve cells, which can later be reactivated – either consciously when we think about it or talk about it, or unconsciously during sleep.

Neuroscience has not yet investigated whether we can suppress and rediscover an (originally stored) experience over a long period of time.

Cognitive Psychology

“However, it is known from cognitive psychology that the right cue can bring what has apparently been forgotten back into conscious memory, for example in conversations with old friends or when we watch a film a second time,” says Tobias Sommer-Blöchl.

Renate Volbert also does not rule out the fact that traumatic events cannot be remembered for a long time in individual cases, but that they can then be triggered again by a trigger, for example when you meet a person again who was involved in the trauma.

Not having thought back for a long time, however, is different from saying: I didn’t even know that this happened to me! I thought I had a lovely childhood, and now I know that it was hell on earth, says the forensic psychologist.

She therefore takes a critical look at psychotherapists who certainly assume trauma as the cause of psychological suffering such as depression or anxiety, even if such a trauma is not known at all.

And who then look for unconscious memories with methods that promote a pictorial idea, for example with hypnosis.

“The images created in the head become more and more familiar and easier to call up over time,” explains Renate Volbert.

They could then be mistaken for real memory content. If the psychotherapist also thinks they are true, tormenting sham memories could ultimately arise.

“Clients and therapists should know that there can be bogus memories. And that one should be especially careful about looking for memories. Otherwise you might bring people into terrible biographies, ”says Volbert.

And sometimes for a long time: In 2002, a survey of 20 people who later withdrew their allegations of abuse showed that it took them an average of two months to rediscover their first memories of the alleged experiences in therapy.

However, it took five years for them to conclude that they were fake memories .

 

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Burning Fat: These foods will help you lose weight

foods will help you lose weight

Those who declare war on their belly fat should also pay attention to their diet: Certain foods can support fat loss and thus weight loss. You can find out what they are and how they work here.

Some foods are considered fat burners, which automatically boost the metabolism and fat burning when consumed – and are therefore particularly recommended when losing weight.

They contain certain ingredients: For example, enzymes in fruit, tea and coffee, hot spices such as chilli and the L-carnitine contained in dairy products and meat.

One thing in advance: If you want to lose weight, you should pay attention to a balanced diet as a whole , instead of placing hope in certain foods.

Certain foods can simply be additional supportive to get rid of belly fat faster.

The prerequisite for fat burning is exercise in combination with a healthy diet. You should focus on lots of fresh vegetables and fruits, protein-rich foods , complex carbohydrates and healthy fats.

Can Food Really Burn Fat?

Unfortunately, to get rid of stubborn belly fat permanently, it is often not enough to exercise regularly. True to the motto “Abs are made in the kitchen” – a healthy diet plays the most important role.

Indeed, some foods are better suited for fat loss than others.

Why? Because they stimulate the metabolism and ensure that the body burns more fat when it is resting. In addition, they influence the hormone control in the body and thus also support the fat burning process.

The influence of insulin

The insulin level plays an important role in this. If this is too high, less energy is used from the fat cells. For example, sugary foods can greatly increase insulin levels, with the result that less fat is used for energy production, but rather fast energy is drawn from the sugar.

Therefore, the following applies in principle: Foods containing fiber that allow the blood sugar level to rise in a controlled manner are better suited for losing weight than sugar bombs.

Testosterone increases fat loss

If our hormonal balance is mixed up, our fat metabolism no longer functions properly either.

The sex hormones testosterone, estrogen and progesterone have a particular influence: a low testosterone and progesterone content inhibits fat loss. Where, on the other hand, an increased estrogen content supports the build-up of fat, but unfortunately results in unsightly water retention in the body.

The body needs fat to produce testosterone naturally: unsaturated fat as well as saturated fat. For example, walnuts, olive oil, avocados and coconut oil provide the body with healthy fats.

These foods stimulate fat burning

The prerequisite for achieving weight loss with certain foods is a healthy lifestyle and the right amount.

So if you grab a double cheeseburger with tartar sauce on the sofa on a “Netflix & Chill” day and sip a hot cup of green tea , you are tricking yourself.

Better: The diet should be balanced overall. Combine the foods against belly fat with other healthy fitness makers.

The 17 Best Fatburn Foods

Green tea, cinnamon , chilli and grapefruit heat up your metabolism and help you lose weight. But these foods are also real fat burners and should get at least as much attention:

Papaya

The so-called tree melon is not only low in calories (35 calories per 100 grams), but also has the fat-burning enzyme papain. It helps digest protein – that’s why papaya speeds up fat burning.

Coconut Oil

Coconut oil plays an important role in testosterone production because of its saturated fat content – and high testosterone levels support fat loss. Just one teaspoon of the tropical oil per day is enough to support production.

Red Pepper

Foods containing vitamin C, such as peppers, increase fat burning. Vitamin C helps the body to produce the hormone norepinephrine and removes fat from the cells in the body.

Lemons

Among the citrus fruits, they are the front runners in terms of vitamin C content.

The immune power substance is indispensable for the fat metabolism because it controls the production of L-carnitine in the human body together with niacin and vitamin B 6 and thus promotes fat burning in the muscles. Lemon essential oils promote detoxification via the liver.

Turmeric

Turmeric stimulates the production of bile in the gallbladder, which in turn helps burn fat. In addition, it curbs the appetite.

Barley Grass

Two glasses of barley grass juice a day stimulate metabolic processes and can accordingly have a positive effect on reducing belly fat.

To do this, stir a heaping teaspoon of organic barley grass powder in a glass of water and drink it 20 minutes before eating.

Barley grass has a high proportion of chlorophyll , which has a positive influence on fat burning. Chlorophyll also promotes the flushing of toxins from the body and helps cleanse the liver.

A clean liver ensures that fat cells are eliminated faster. In addition, barley grass regulates the blood sugar level, prevents food cravings and increases the feeling of satiety.

These foods inhibit your metabolism

Only after you have consumed the above foods will your metabolism really get into full swing. However, there are also foods that can hinder fat burning and thus the weight loss process .

  1. Number one: alcohol . Even after enjoying a drink, the body is busy breaking down cell toxins – this almost completely stops the fat metabolism. Wine, beer and cocktails also contain a lot of sugar, which is responsible for a rapid rise and then a fall in insulin levels. And: We consume additional calories through alcohol . The result: the fat burning effect is slowed down.
  2. Donuts or chocolate: Sugar is a real killer for the metabolism – especially foods with a high sugar content such as sweets or white flour products. The reason: after consumption (as with alcohol), the blood sugar level suddenly skyrockets. The pancreas then releases insulin, which ensures that the sugar can be absorbed by the cells.
    However, if too much insulin is released, this is critical: If the insulin level is high, no fat is used for energy production. When losing weight, it is better to reduce your sugar consumption .
  3. No surprise: fast food hinders fat metabolism. Why? Burgers, frozen pizza and french fries have a lot of calories and hardly any healthy nutrients.
    The problem: Most of them consist of saturated fatty acids and sugar and are low in vitamins and fiber. Instead, fast food is full of flavors and artificial additives – unnecessary ballast for our digestion.
  4. Sweeteners : Those who rely on light products may be wondering why they don’t really want to work with losing weight despite low-calorie foods. The reason for this: Light products often contain sweeteners – for example cyclamate, acesulfame K, sucralose, stevia or aspartame.
    The problem: According to the latest studies, the consumption of sweeteners is linked to weight gain. Experts believe that sweeteners not only increase the percentage of body fat, but also permanently unbalance the hormonal balance.

Food for weight loss: the best combinations

Try eating more healthy foods that stimulate your metabolism. A handful of almonds is a great afternoon snack. Coffee or green tea goes well with it – pure, without milk, without sugar or sweetener.

You can cook fiery curries with turmeric and ginger , and cinnamon makes your porridge even healthier.

Salad, chili con crane or a green smoothie: almost everything tastes better with avocado. But be careful: even if avocado contains good fats, it will quickly increase the number of calories in your meal.

But best of all: Consume certain foods in combination. This boosts the metabolism and helps burn fat.

Salmon and ginger

You probably already know this mixture from your last visit to the sushi restaurant: fish and ginger just go well together in terms of taste. But not only that: Both are combined into a real fat burner. In addition to proteins and omega-3 fatty acids , salmon also contains many vitamins and minerals.

Consumption helps break down excess fat and build muscle. In addition, oily fish is generally considered to be beneficial to health. If you add ginger, your metabolism gets an enormous boost. Another positive property of the super tuber: it has an anti-inflammatory effect.

Broccoli and eggs

Because they are particularly rich in nutrients, eggs should be eaten two to three times a week, according to the German Nutrition Society .

In combination with green vegetables, for example broccoli , they become even healthier.

Eggs have a high protein content and therefore keep you full for a long time. If you eat broccoli with it, eggs also help to better absorb the antioxidants contained in the vegetables .

The so-called carotenoids help to protect the cells and make the immune system fit.

Another plus point of the combination: It burns fat, helps build muscle and strengthens skin and hair.

Oatmeal and berries

If you struggle with food cravings during the day , you should try this breakfast combination: Oatmeal and berries keep you full for an extra long time.

Oats are not only the healthiest of all grains, they also have other great properties. With a high proportion of magnesium and unsaturated fatty acids, oats for example also promote fat burning.

You should also eat berries because they are very nutritious and surprisingly also responsible for fat loss. The red fruits owe this effect to so-called polyphenols, including resveratrol.

The best thing about this food mix: It is very versatile and therefore doesn’t get boring easily. You can eat oatmeal and berries as muesli, porridge, bars or smoothies, among other things.

Criticism of weight loss foods

According to experts, fat burn foods for weight loss should be consumed with caution.

The question of whether it is really true that food burns fat has been investigated in various studies by scientists. In fact, they were able to find evidence that caffeine and green tea tannins may affect fat burning.

As great as that sounds at first, according to Professor Andreas Pfeiffer from Charité Berlin, there is currently one big but: “There are only indications, scientific evidence on humans is missing so far.”

Most of the findings would come from laboratory experiments, and scientists would also have Plant extracts or isolated ingredients are often used in high concentrations.

Dr. Matthias Riedl, nutritionist from Hamburg, is critical of natural fat burners, especially in fruit. He explains: “Enzymes are proteins that are broken down in the stomach.

“Even before they could theoretically have an effect on fat burning, the enzymes from the fruit are broken down – and thus inactivated.

The intake of these quickly digestible carbohydrates increases blood sugar levels quickly, but only makes you feel full for a short time.

If you eat them in addition to your normal diet, the fruits only lead to the intake of more calories. “Anyone who eats the fruit in large quantities could therefore damage their weight,” said Riedl.

The experts also question the effect of capsaican in red chillies.

Burn fat – that really helps

According to the experts, there is only one solution for anyone who really wants to burn fat: exercise! “Moderate endurance sport in particular supports fat loss,” says Pfeiffer.

“Moderate” means an intensity of exertion that is already felt to be strenuous, but at which, for example, you can still entertain without any problems. Those who are active also build muscle mass – and thus use more energy even when they are resting.


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What causes inner thigh fat – Lose fat on your thigh

What causes inner thigh fat

Breeches, cellulite, stretch marks, girth – the list of problem areas in the thighs is long. But how can I lose the annoying fat on my thighs? With these sports and nutrition tips, you can lose weight on your thighs and get your legs back in shape in no time!

How can I lose fat on the thigh?

Almost every woman has her problem areas – the legs and especially the thighs are a real classic among them. But how can I specifically lose weight on the thighs and lose the excess fat?

The question is not that easy to answer because the fat distribution in our body is genetically determined. The anatomy of our body also plays a crucial role.

But that doesn’t mean that we have to bury our heads in the sand – with the right diets and effective sports exercises, nothing stands in the way of dream legs.


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  1. What causes inner thigh fat – Lose fat on your thigh
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Lose weight on the thighs with exercise

If you want to lose fat specifically on your thighs and are otherwise satisfied with the rest of your body, you can do without a strict diet .

With a good mix of endurance sports and strength training, we can build up our muscle tissue on the thighs and lose fat at the same time.

To get the fat burning going, cardio training should be on the training plan two to three times a week. It takes the body about 30 minutes to warm up before the fat burning really starts.

It is entirely up to you what type of endurance training you do. Those who like to do sports outdoors in nature can train the muscles of the thighs while jogging or walking.

In the fitness studio, various course formats such as fat burners, Zumba or the classic bums-legs-buttocks, as well as training on the stepper, cross trainer or treadmill, are suitable to convert excess fat into muscles.

In addition, specific strength training of the legs should be done to promote muscle building in the thighs.

5 exercises to lose fat on your thighs

  • Squats: The classic leg exercises
    They belong in almost every workout and actually everyone has done them before: Squats also known as squats. Squats train both the thighs and the buttocks and, if done correctly, cause a lot of sore muscles.
    Execution: set up hip-width or a little wider. The tips of the feet point forward, the stomach is tight and the back is straight. Now bend your knees and push your buttocks backwards. Make sure that your back stays straight and your knees don’t come over your toes. The arms can be stretched forward or held together in front of the upper body to start with. Three sets of 15 repetitions each are suitable here.
  • Floor scales: With balance to perfect legs
    The floor scales are a real insider tip for building muscles on the thighs and losing fat.
    Execution: tense your stomach and shift your weight onto one leg. Now release the other leg from the floor at the same time, bring it to hip height and come forward with the upper body. The arms are stretched out in length. Hold this position for 15 seconds and then switch to the other leg.
  • Lounges: decrease with the lunge on the thighs
    Execution: stand hip-width apart and take a big step forward with one foot. Distribute the weight evenly on both legs and bend the front leg. Bring your back leg just above the floor and hold it here for 15 to 20 seconds or, as with the squats, straighten up and go back down.
  • Thigh Lift: Two Variants and a Double Effect
    With these two exercises, women train both the inner and outer thighs.
    Execution 1: Lying on your side, with the pelvis straight up. Lay down your upper body or support it on your forearm. Extend both legs, raise the upper leg and lower it again.
    Execution 2: Also lie on your side and place the upper leg in front of the lower leg. Stay in line and now bring your lower leg up and back towards the floor. Again, 15 to 20 repetitions in three sets are suitable.
  • Pelvic lift: Great exercise for firm thighs and firm buttocks
    Execution: Lie on your back and put your feet hip-width apart. Now loosen the pelvis from the floor and bring it up as far as possible. Repeat this process 15 to 20 times as well.

Lose weight on the thigh through the right diet

If you want to lose fat on your thighs, you should work on your diet in addition to a varied exercise program . The body can only use the hardest training effectively if the diet is adapted accordingly.

Legumes are real magic bullets for losing weight on the thighs . Peas, beans, and lentils are both high in protein and fiber and low in calories. The complex carbohydrates contained in legumes go slowly into the blood and have a very filling effect.

Who fish two to three times a week eats, eats enough omega-3 fatty acids to specifically burn fat on the thighs. In addition, the iodine in fish supports the thyroid function while salmon serves as a great source of protein.

Of course, the egg must not be ignored. After all, it provides all the important nutrients such as amino acids, vitamins and minerals, is low in calories and at the same time filling.

Alternatively, vegetarians can come back to the diverse selection of soy products . These are also an ideal source of protein and have other positive side effects. Soy binds bad cholesterol (LDL) and special enzymes help break down carbohydrates.

As a snack between meals and in moderation Nuts, seeds and kernels are an ideal aid to lose fat on your thighs. They are full of vitamins, calcium, iron and fiber.

However, since nuts have a high but good fat content, the amount of about 30 grams per day should not be exceeded.

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The ketogenic diet in Alzheimer’s disease: how ketones affect the brain

Alzheimer how ketones affect the brain

Can the Keto Diet Help With Alzheimer’s Disease? Everything about the advantages and disadvantages of a ketogenic diet for Alzheimer’s.

And what role the ketones play in it, as well as the benefits of the keto diet.

Around 5 million people currently live with dementia in USA. Most of them are affected by Alzheimer’s disease.

As a result of demographic changes, there are far more new cases than deaths among those who are already sick. For this reason, the number of people with dementia is increasing continuously.

Currently, the standard treatment for Alzheimer’s dementia aims to address symptoms and behavioral problems. Unfortunately there is no cure (yet).

However, recent research on ketones and the keto diet suggests that a ketogenic diet could have beneficial effects on the disease.

While the science of keto and Alzheimer’s is relatively new, there is already a lot to discuss.

Read on to learn more about the pros and cons of Alzheimer’s disease, whether the ketogenic diet could prevent or reverse the disease, and for a careful, evidence-based analysis of the risks and benefits of the keto diet.

What is Alzheimer’s?

The Alzheimer’s disease , on the German psychiatrist Alois Alzheimer first reported in 1907, is a form of progressive dementia.

Researchers estimate that over 25 million people worldwide have Alzheimer’s disease. It is the cause of the majority of dementia cases.

Women are more likely to develop Alzheimer’s than men, and they are more likely to develop Alzheimer’s earlier in life.

Doctors typically divide the disease into early, middle, and late stages.

Early Alzheimer’s disease is difficult to spot and can mimic the normal effects of aging on memory . The cognitive decline usually starts gradually and gets worse over time.

Most patients are only diagnosed when learning disabilities and memory loss interfere with their daily life.

Symptoms include:

  • Episodes of forgetfulness
  • Forgot the names of friends
  • Confusion in unfamiliar situations
  • Difficulty remembering recently learned information
  • Repeating conversations
  • Confusion deepens over time
  • Broken sleep
  • Inability to understand where you are
  • Problems speaking
  • Emotional and “acting out” symptoms such as depression, fear, verbal abuse or paranoia

Over time, challenges such as the inability to recognize people, wandering around, and aggression lead to increased need for care.

Eventually, the progression of Alzheimer’s disease leads to a complete loss of patient independence. In the advanced stages, they can be totally dependent on caregivers for basic needs such as eating and using the toilet.

Life expectancy is three to nine years from the time of diagnosis.

Most of the time, complications of the disease such as dehydration, muscle wasting, or infection lead to death.

What Causes Alzheimer’s Disease?

The causes of Alzheimer’s disease are complex, and not all researchers agree on them.

In fact, it is a little misleading to even speak of a “cause” of Alzheimer’s disease.

Here’s a more scientific way to consider why and how the disease manifests itself:

  • Risk factors: characteristics that increase a person’s risk of developing Alzheimer’s disease.
  • Etiology: a triggering event or process that triggers the disease.
  • Pathophysiology or pathogenesis: the disease process itself, or the exact way in which the disease affects the individual.

Unsurprisingly, research in all of these areas is critical to understanding, preventing, and treating Alzheimer’s disease.

For example, if you become familiar with risk factors , you can better understand your risk. This is useful for risk reduction, early detection and making important decisions in advance.

Studying the etiology of Alzheimer’s disease, which is relatively the least understood aspect, could lead to more effective prevention strategies.

And the better scientists and doctors understand the pathophysiology of Alzheimer’s disease, the greater the hope for improved treatments that will slow or reverse the course of the disease.

Read on to learn more about Alzheimer’s disease risk factors, as well as leading theories about how it develops and how it progresses.

Risk Factors for Alzheimer’s Disease

According to scientific knowledge, these are the most important risk factors for Alzheimer’s disease:

  • The age
  • Carrier of one or two copies of the APOE4 gene
  • Family History
  • Traumatic brain injuries (TBI), also called concussions
  • Insulin Resistance
  • High blood pressure
  • Chronic Inflammation
  • Overweight or Obesity
  • Smoking

While age is the most predictive risk factor, it isn’t very helpful on a personal level. After all, everyone gets older.

The only genetic marker with the highest predictive value for Alzheimer’s disease is at least one copy of the APOE4 gene mutation , which can increase your risk by two to three times. On the other hand, the APOE2 gene mutation can protect against Alzheimer’s.

It is known that having a close relative with Alzheimer’s disease increases one’s risk of Alzheimer’s disease by up to 73%.

Other factors, such as concussions, insulin resistance, and high blood pressure, can have a significant impact on risk. For example, mid-life high blood pressure can increase your risk of Alzheimer’s disease by 60-95%.

A 2017 study published in the journal Alzheimer’s Research & Therapy concluded that up to a third of Alzheimer’s cases could be preventable if people take steps to avoid modifiable risk factors.

And, as you’ll learn in the next section, risk factors like inflammation, high blood pressure, and obesity are also related to leading theories about how Alzheimer’s disease begins and progresses.

Leading theories on Alzheimer’s disease

Family history and risk genes do not explain nearly 100% of Alzheimer’s cases.

So something needs to be done that will result in some people getting the disease while others being spared Alzheimer’s.

Previously, the leading theory of Alzheimer’s disease was the beta-amyloid plaque theory .

Researchers had observed for decades that the brain changes during Alzheimer’s disease. During autopsies, they found chaotic “tangles” caused by a type of plaque called beta-amyloid in the brains of deceased patients.

Since these changes were apparently related to the progression of the disease, it seemed like a safe bet that targeted plaque buildup could treat or even reverse Alzheimer’s disease.

Drug manufacturers then developed drugs to reduce the build-up of beta-amyloid plaque. Unfortunately, none of these drugs have given results in clinical trials.

The disappointing results suggest that while beta-amyloid formation in Alzheimer’s disease is definitely an issue, it is most likely a defense mechanism of the body or a side effect of the disease rather than the main cause.

New and improved theories on Alzheimer’s disease

  • The vascular hypothesis , which is based on the knowledge that blood flow to the brain was reduced in Alzheimer’s patients.
  • The glucose metabolism hypothesis , based on the observation of MRI and PET scans, that less sugar reaches the brain cells of Alzheimer’s patients and that the cells have difficulty using it as an energy source.
  • Mitochondrial dysfunction , which suggests that damaged mitochondria (the “powerhouses of cells”) in Alzheimer’s patients are not delivering energy to brain cells.
  • The radical oxidative species (ROS) damage hypothesis, which theorizes that poorly functioning cells negatively affect the brain by producing harmful free radicals.

The chances are pretty high that several of these theories are correct. In fact, they could all be correct.

Essentially, decreased blood flow to a person’s brain can lead to cell damage that prevents glucose metabolism.

This could lead to mitochondrial damage and further damage to brain cells, creating huge amounts of free radicals that get out of control and lead to Alzheimer’s disease.

And contrary to the beta-amyloid plaque theory, the more recent theories correlate with known risk factors for Alzheimer’s disease.

For example:

  • Traumatic brain injuries and concussions impede blood flow to the brain and create free radicals.
  • Obesity, high blood pressure, and smoking damage the delicate lining of the blood vessels.
  • Insulin resistance, inflammation, and obesity all lead to mitochondrial dysfunction and excessive free radical production.

This is where things get really interesting.

The ketogenic diet can directly impact blood flow, glucose metabolism, and mitochondrial dysfunction, as well as related risk factors such as high blood pressure, inflammation, and obesity.

In the next section, you will learn the currently known facts about ketosis and brain health .

What does ketosis do to the brain?

Ketosis refers to the natural production of ketone bodies in the liver. Ketone bodies, or ketones for short, are energy-rich molecules that your body produces in the absence of carbohydrates.

When you’re making ketones, it means your body is running on fat for fuel instead of relying on carbohydrates and sugars.

In order to achieve and maintain the state of ketosis, you must not consume more than 30-50 grams of carbohydrates per day .

When it comes to the brain, there are two key things to understand about ketosis and the keto diet:

  • Ketones have measurable effects on your brain.
  • The lack of carbohydrates also has effects on brain tissue and brain function.

In other words, certain effects of ketosis on the brain are due to the presence of ketones, while others are due to the lack of carbohydrates in your diet.

You can also achieve some of the effects of ketosis through the use of supplements like medium chain triglyceride oil (MCT oil) without minimizing carbohydrates.

What you need to know about ketones and the brain:

  • Brain’s most efficient fuel and are more easily absorbed than glucose (simple sugars).
  • It have anti-inflammatory and antioxidant effects in the brain, meaning they can prevent or limit cell damage.
  • Ketones in your brain cause epigenetic changes, including DNA methylation and gene expression.

And this is what happens to your brain when you drastically reduce your intake of carbohydrates:

  • Less free radicals are produced from glucose, which means less cell damage.
  • Your body, including your brain, becomes more sensitive to the effects of the hormone insulin.
  • Similar to fasting , autophagy and mitophagy occur – meaning your brain can eliminate or “recycle” damaged tissue, cells, and mitochondria.

Remember, the facts above are what we know from current peer-reviewed research. These findings are general and not specific to people with Alzheimer’s disease.

By now, you may be wondering what the effects of a keto diet on Alzheimer’s disease. Read on to find out!

Can a Keto Diet Prevent Alzheimer’s Disease?

Let’s start with one essential fact: There is no research yet that definitely proves that keto can prevent Alzheimer’s.

However, there are many promising findings. In this section you will learn how keto can lower your risk of Alzheimer’s disease by improving modifiable risk factors.

Keto and Modifiable Risk Factors

As discussed in an earlier section, up to a third of all Alzheimer’s cases can be prevented by deliberately altering risk factors (as opposed to aging, genes, or family history, which cannot be changed).

First, let’s look at the known modifiable risk factors:

  • Traumatic Brain Injury (TBI)
  • Insulin resistance
  • High blood pressure
  • Chronic inflammation
  • Overweight or obesity
  • Smoke

Now is the time to take a look at how keto interacts with each of these risk factors.

Traumatic Brain Injury (TBI)

While no one chooses to get traumatic brain injury or concussions, there is substantial evidence that keto reduces the harmful effects of traumatic brain injury in animals and possibly humans.

These effects certainly apply after TBI, but if you are already in ketosis before you suffer a head injury, the benefits of ketosis for TBI are even more pronounced.

In other words, traumatic brain injuries increase your risk of Alzheimer’s, but keto appears to decrease the damage caused by TBI.

Insulin resistance

Next up: insulin resistance.

Some researchers have started to refer to Alzheimer’s as “type 3 diabetes” because severe insulin resistance increases the risk of the disease by up to four times .

The pathogenesis of Alzheimer’s dementia also has a lot in common with diabetes . Both diabetes and Alzheimer’s disease result in glucose hypometabolism, mitochondrial dysfunction, and free radical damage.

Insulin resistance is mainly caused by excessive carbohydrate intake. So it’s hardly surprising that a low-carb keto diet is a fantastic way to improve insulin sensitivity, including in the brain.

Numerous studies show that on a keto diet you can get better results on blood tests such as fasting insulin, fasting blood sugar, and glycated hemoglobin.

In other words, insulin resistance increases your risk of Alzheimer’s, but keto can improve insulin sensitivity.

For even better results, you should combine keto with regular exercise .

High blood pressure

So far so good! What about the blood pressure?

According to a systematic review from the British Journal of Nutrition , keto can lead to significant reductions in blood pressure.

And not only that, the effects go beyond what can be explained by sodium restriction and weight loss .

In other words, the ketogenic diet may have a unique ability to lower blood pressure not found on other diets. This is excellent news when it comes to reducing your risk of dementia and Alzheimer’s disease.

Chronic inflammation

Chronic inflammation in the body can increase your risk of Alzheimer’s disease and dementia.

For example, high blood sugar is a known cause of chronic inflammation and also correlates with the risk of Alzheimer’s disease.

A ketogenic diet improves your mitochondrial health and reduces oxidative stress . It also increases your body’s natural ability to suppress inflammation.

Overweight or obesity

The fact that keto is fantastic for losing weight is hardly a secret.

But unlike other diets, the ketogenic diet allows you to lose weight with minimal hunger and lots of energy.

Not only that, most people don’t even have to count calories to lose weight with keto.

All you have to do is calculate your keto macronutrients, compile a keto food list and shopping list, and follow them consistently.

It is also a good idea to measure your ketone levels to make sure that you are actually in ketosis.

Smoke

Quitting smoking can lower your risk of Alzheimer’s disease by up to 58%.

But how is smoking related to the ketogenic diet?

Believe it or not, a 2010 study published in the journal Trials concluded that obese adults on the keto diet might even find it easier to quit smoking.

A win-win situation!

Can Keto Reverse Alzheimer’s Disease?

The short answer: Nobody knows yet whether keto can reverse Alzheimer’s disease.

There are no randomized controlled trials of the diets of Alzheimer’s patients, so there simply isn’t enough data to confirm one thing or the other.

However, some doctors are currently using the ketogenic diet to treat Alzheimer’s disease.

There is also promising evidence of improved cognition from studies of patients with mild cognitive impairment (MCI) who were given ketogenic supplements such as MCT oil and exogenous ketone bodies.

And according to the authors of a 2019 study from the prestigious journal Nutrition:

“… the ketogenic diet could be an effective treatment and prevention of Alzheimer’s disease, but this could require both ketone production and carbohydrate restriction”.

Next, we’ll look in depth at how ketosis interacts with known mechanisms that contribute to the progression of Alzheimer’s disease.

Ketosis and Alzheimer’s Pathogenesis

As mentioned earlier, here are the four main pathways that appear to contribute to the progression of Alzheimer’s disease:

  1. Vascular dysfunction and blood-brain barrier problems
  2. Glucose hypometabolism (insufficient glucose)
  3. Mitochondrial dysfunction, which leads to decreased energy production in the brain
  4. Free radical damage which, when combined with the other three mechanisms, creates a vicious circle

So can the ketogenic diet help address these mechanisms of disease progression?

Here are the latest insights.

Recent research has shown that following a ketogenic diet can increase cerebral blood flow and help repair the vascular damage that occurs in Alzheimer’s patients.

There is also evidence that the keto diet balances glucose hypometabolism by adding ketones as an alternative fuel source.

And a study of 23 adults with mild cognitive impairment, which may be a precursor to Alzheimer’s disease, found that ketones improved memory and cognitive function in participants.

Finally, ketones and ketosis also work to improve mitochondrial function by adding more energy to the brain. As a result, they also reduce inflammation and free radical damage.

In conclusion, the keto diet appears to address the four known pathways that contribute to the progression of Alzheimer’s disease.

To what extent it can stop or even reverse the progression of the disease remains to be explored..