Do you take a vitamin supplement?  About 52 percent of American adults take a vitamin supplement according to data from over 37,000 people in a 2016 study (1).

Researchers compared data on vitamin supplements from 1999-2000 compared to 2011-2012.  While the amount of adults taking supplements didn’t change significantly between these years, the type of supplement people take did change.

There was a significantly lower number of adults taking multi-vitamins in 2011-2012 compared to 1999-2000 (31% compared to 37%, respectively).

However, the amount of adults taking vitamin D and omega 3 supplements increased significantly in 2011-2012 compared to 1999-2000.

Whether you should take a supplement or not depends on many factors and should be under the recommendation of your healthcare team.  If you do take vitamin(s) supplement, when you take them can influence how much of the supplement your body absorbs.

Here are some important factors to consider when you should take vitamins to optimize the absorption.

Keep in mind the way we absorb nutrients is different from food compared to supplements, and there are MANY factors that influence our digestion and absorption of nutrients.

Should you take a vitamin supplement?

Health experts are divided on potential benefits of taking vitamin/mineral supplements.  In general, most experts agree taking a multivitamin that provides about 100% RDA intake does not harm health.

Before taking any supplement, it is recommended to consult your healthcare team.

Certain medical conditions or nutritional deficiencies warrant supplement intake.  However, supplements can interfere with absorption of medication, other supplements and even other nutrients when taken with food.

Some research studies (2) have shown multi-vitamin/mineral supplement do not lower risk for overall mortality or other chronic health conditions.  Taking a supplement is not a substitute for following a healthy diet and lifestyle.

More research is needed for clarifying how different supplements affect health.

When should you take prenatal vitamin?

Prenatal vitamins are designed to provide nutrients that are needed even more so during pregnancy.  They can be taken even before you are pregnant if you are trying to conceive.

Mayo Clinic (3) suggests taking a prenatal vitamin with a meal/snack or before bed time to lower risk of nausea.

The iron in prenatal vitamins may cause nausea on an empty stomach, and some women may feel queasy if prenatal is not taken with food.

If you have any changes in bowel movements or other symptoms after taking a prenatal vitamin, consult your doctor.

There may be another prenatal vitamin with varying nutrients that may be better for your body.

When should you take a multi-vitamin?

If you are taking any medications, follow the advice from your health practitioner for advice on taking supplements with your medications.

In general, multivitamins provide 100% RDA or less of vitamins and/or minerals.  The best time to take a multivitamin is the easiest time for you every day whether it’s right away when you wake up or before you go to bed.

If you notice any stomach discomfort from taking a multi on an empty stomach, take it with a meal.

If you are taking other supplements such as higher doses of minerals, Consumer Lab (4) recommends spreading out your supplements.

Take your multi at a different time of day than other supplements to increase absorption for all nutrients.

When should you take individual vitamin supplements?

Individual vitamin or mineral supplements can range in dosage which can vary the impact of absorption.

In general, if you are taking one nutrient supplement, take it at a different time than other supplements.  Spread them out through the day.

Fat soluble vitamins

The fat soluble vitamins are vitamins A,D,E and K.  Taking these supplements with food can increase absorption of these nutrients, especially when a fat source is included in the meal.

A 2005 study (5) found adding avocado or avocado oil to a salad significantly increased absorption of beta carotene (a pre-form of vitamin A).  It also increased absorption of other antioxidants like lutein and alpha carotene.

A 2000 review (6) on carotenoids suggests the amount of fat needed to absorb carotenoids (and probably other fat soluble vitamins) is around 3-5 grams per meal.

In other words, you don’t need to dose a meal in oil to better absorb fat soluble vitamins in a meal.

Vitamin C and B vitamins

Water soluble vitamins, C and B vitamins, are absorbed with water and don’t need fat for absorption.  In general, the body doesn’t store these nutrients like it stores fat soluble vitamins.

If you are taking a B or C vitamin, you can take it on an empty stomach or before a meal.

When should you take mineral supplements?

Mineral supplements, especially large doses, are vulnerable to changes in absorption.  For example, the absorption of calcium, zinc, magnesium and iron use similar transporters in the intestine and compete for absorption.

Therefore, taking these single nutrient supplements should be taken at different times of the day for optimal uptake.

Whether you should take these supplements with food may vary depending on individual health concerns.

In general, taking single mineral supplements with food may lower risk for digestive discomfort.

American Bone Health (7) also suggests excessive salt can interfere with calcium absorption.  Therefore, lowering salt in general in your diet and taking calcium with a lower salt meal can optimize absorption.

Considerations for taking vitamins

Keep in mind the body is a complex system, and absorption of nutrients is influenced by many factors.  More supplements are not always better, and sometimes supplements may even have negative health consequences.

For example, one study (8) found those at high risk for lung cancer, such as smokers, may have an increased risk for lung cancer when taking beta carotene supplement.

This is a surprising finding as a diet rich in fruits and vegetables (and beta carotene) is associated with a lowered risk for cancer.  However, the impact a nutrient has on health is different when absorbed from whole foods compared to concentrated supplements.

If you are wondering if you should take supplements, consult your healthcare team for individualized recommendations.

The post When Is the Best Time to Take Vitamins According to Science? appeared first on Calorie Secrets.

Cocoa and cacao look and sound similar, and some people do use the terms interchangeably.  However, there are some differences between the two.  They are both from the Theobroma cacao tree, and they both resemble what we would consider “chocolate” products.    

Both cocoa and cacao may have some potential health benefits, but that doesn’t mean you can eat all the chocolate you want.  Different types of chocolate will have more or less cacao/cocoa, and they can also vary in sugar and total calories.

What is cacao?

The term cacao can be used for different things depending on who you talk to.  Cacao can be referred to simply as the pods, seeds or ground up seeds from the cacao tree.  Cocoa can be referred to as simply the powder left after processing the beans and removing the cacao butter.

However, some may leave cacao for the seeds that are not heated and left in the raw state.

How is cocoa different than cacao?

Cocoa is made after the cacao seeds are harvested from the pods.  Unlike cacao, cocoa products are made from the cacao seeds after they have been fermented, dried and heated.  This process makes the chocolate flavor more robust.

How much time the beans are fermented, dried and heated depend on the type of cacao bean and what product it is being used for (1).

The cocoa is pressed to separate the cocoa butter and the remaining cocoa mass.  The cocoa butter is used to make chocolate products, and the remaining cocoa mass can be pounded into cocoa powder.  It can also be used to recombine with the cocoa butter to make chocolate products.

Cocoa powder can go an additional step called Dutch processing or alkalizing.  This process adds an alkalizing solution which makes the cocoa powder less acidic (2).

Cacao powder has not been heat treated or alkalized.  Cacao nibs are raw, crushed cacao beans.  They are similar to chocolate chips but less processed, more bitter, crunchier and a high source of antioxidants and minerals.

Health benefits of cocoa and cacao

Research studies suggest both cacao and cocoa can have health benefits.  Some health experts suggest cacao will have higher antioxidant and nutrient values because it is not heat treated, but most research studies do not differentiate between health benefits of cocoa or cacao.  They are simply lumped together under “cocoa”.

A 2013 review (3) on cocoa and human health suggests cocoa provides flavonoids (antioxidants), theobromine and magnesium.  Approximately 70 human studies have been done on cocoa and cocoa products and human health.  These studies suggest cocoa can positively influence blood pressure and blood cholesterol levels.

Theobromine in cocoa has been shown to block adenosine receptors which can help regulate heart rate, relax muscles surrounding blood vessels and impact neural signaling in the central nervous system (4).

A 2016 study (5) looked at the mineral content of chocolate with different percentages of cocoa (60,70,80 and 90 %) and milk chocolate (milk chocolate does not have significant cocoa percent).

Researchers found dark chocolate (60% or greater of cocoa) are an excellent source of magnesium and iron.  Chocolate with 90% cocoa is also a good source of minerals zinc and selenium.  Mineral content in cocoa beans will vary depending on soil quality.

These and other studies suggest there are health benefits of cocoa/cacao.  Consuming products with the purest or highest amount of cocoa/cacao will give you the greatest benefit.

For example, milk chocolate has little nutritional value compared to raw cacao nibs or dark chocolate.

Alkalized cocoa powder lower antioxidant value

Dutch processed (alkalized) cocoa is less acidic and can taste less bitter compared to other cocoa powders.  Besides taste, it can also have a different nutrition profile compared to other cocoa or cacao powders.

A 2008 study found increased alkalization with cocoa powders lowered the flavonoid (antioxidant) content.  Therefore, alkalized cocoa powders can have lower antioxidant levels compared to other less processed cocoa/cacao powders.

Which is better for you: cocoa or cacao?

Either option can provide health benefits and can be part of a balanced diet.  Cacao products in general will have a more bitter flavor while cocoa products will have a stronger chocolate flavor and slightly sweeter.

Cacao products are considered less refined and not heat treated.  Some suggest, although not clear in research, cacao may be higher in nutrients because it is not heat treated.

Experiment with both cocoa and cacao products to see what works best for you in terms of taste and in recipes for cooking.  Cacao products are naturally less sweet, but over time your palate can grow accustomed to the less sweet flavor.

Conclusion: Difference between cocoa and cacao

Both cocoa and cacao come from the same tree, pods and seeds or the cacao tree.  After harvesting, cacao products are not heat treated like cocoa products.  Cocoa is made from fermented, dried and heated cacao seeds.

Cacao can have a stronger bitter taste and less sweet compared to cocoa.

Both cocoa and cacao can provide health benefits such as: source of minerals, provide antioxidants and may help play a role in blood pressure regulation.  As with any plant, the soil quality and growing conditions can influence the nutritional value of cocoa/cacao products.

Be aware Dutch or alkalized cocoa powder has been shown to have lower antioxidant levels compared to other cocoa powders.

The post What Is the Difference Between Cocoa and Cacao? appeared first on Calorie Secrets.

In general, a typical cup of regular coffee contains about 100 mg of caffeine.  Therefore, a typical cup of decaf coffee can have around 3-5 mg of caffeine, but this can vary.

Coffee and tea are the highest contributors of caffeine to people’s diets around the world.  According to data from Reuters (1), 64 percent of American adults usually drink a cup of coffee daily in 2018.

The number of Americans drinking coffee daily was at a low in the 1990’s at or below 50 percent of Americans drinking coffee daily.  However, coffee has made a comeback of sorts as more people are drinking it now than before.

What may have caused an increase in coffee consumption is the positive health outcomes associated with coffee from research studies.  Coffee was once viewed as a negative diet component, but when consumed in moderation it may actually provide certain health benefits.

Caffeine’s effect on the body can vary widely person to person.  Caffeine can cause rapid heart rate, make you feel jittery or have other unpleasant side effects.  People may also need to lower their caffeine intake if taking certain medications.

Because of this, not everyone can or should drink regular coffee every day.  Some people with caffeine sensitivity can drink decaf coffee to enjoy the taste and health benefits from coffee without the side effects of caffeine.

How is decaf coffee made?

In order for coffee to be considered decaf, 97 percent of the caffeine from coffee beans needs to be removed.

Caffeine is a natural component of coffee beans, and the caffeine amount can vary between varieties of beans.

There are three ways to lower the caffeine from coffee beans:

• Using organic chemical solvents
• Using carbon dioxide
• Using a process with only water (Swiss Water method)

Decaf coffee production can use any three of these methods to remove caffeine.  There has been concern with the chemical solvent method, as the chemicals used in this process have been shown to be a carcinogen in some animal studies.

However, the residue left behind in coffee using this process is virtually zero, and there has not been evidence to suggest consuming drinks with this method of lowering caffeine has any adverse health effects (2).

Regardless, if you are concerned about consuming decaf coffee with only the water method, check your packaging or local coffee house to determine what process is used to make decaf coffee.

How much caffeine in decaf compared to regular coffee

Just because coffee is labeled decaf doesn’t mean it is caffeine free.  How much caffeine is in regular or decaf coffee can vary depending on the beans used.

A 2006 study (3) looked at the caffeine content in various decaf coffee drinks.  In the first study phase, 10 different decaf coffees from various coffee establishments were analyzed for caffeine content.  Caffeine content ranged from 0-13 mg per 16 oz coffee.

In the second phase, researchers analyzed caffeine content from decaf espresso and coffee from Starbucks.  Six samples were collected from the same Starbucks store and analyzed.

The caffeine content in the espresso ranged from 3-15.8 mg, and the caffeine content in the decaf coffee ranged from 12-13.4 mg per 16 oz serving.

Health benefits of decaf coffee

Regular consumption of both decaf and regular coffee has been associated with various health benefits including:

• Lowered risk of type 2 diabetes (4)
• Promoting liver health (5)
• Inversely associated with total and cause specific mortality (6)
• Potential lowered BMI with coffee intake (7)

Caffeine may be part of the reason for health benefits associated with coffee intake, but other components such as the antioxidants may also play a protective role.  Researchers are still clarifying how coffee positively influences health.

It could also be something else in the diet or lifestyle of coffee drinkers that contributes health benefit.

Is decaf better than regular coffee?

Either decaf or regular coffee has been shown to provide potential health benefits.  Switching from regular to decaf coffee appears to retain most, if not all, health benefits associated with coffee intake.

However, besides sensitivity to caffeine, switching to decaf coffee may not provide additional health benefits.

Therefore, drinking either beverage can be considered a part of a healthy diet.  Keep in mind just adding coffee to your diet won’t make up for eating unhealthy foods and not exercising.

Simply adding coffee won’t translate into weight loss or a noticeable improvement in health measurements.  It is only one part of the whole picture of your total food and beverage intake.

In general, up to about 3-4 cups of coffee a day is considered a healthy intake for most adults.  There is individual variance with this recommendation.

Other low caffeine drinks

Sometimes drinking decaf is still too much caffeine for the body (or medication interactions).  If you are looking for caffeine free drinks, herbal teas may be your best bet.  Black and green teas still contain caffeine.  Make sure you are choosing all herbal teas if you want something hot to drink without the caffeine.

Conclusion: How much caffeine is in decaf coffee?

Decaf coffee by definition needs to contain 97 percent less caffeine than the regular coffee provides.  Coffee beans can vary in caffeine content, so not all decaf coffees will have the same amount of caffeine.

In general, a cup of decaf coffee can still provide between 0-10 mg of caffeine.  Some decaf coffees may provide more.  A typical cup of regular coffee can provide around 100 mg of caffeine.

The decaffeination process can be done three different ways: with chemical solvents, carbon dioxide or with a water method.

Decaf coffee has been shown to provide most of the health benefits associated with consuming regular coffee.  More research is ongoing to determine health benefits or concerns with drinking both types of coffee.

The post How Much Caffeine Is in A Cup of Decaf Coffee? appeared first on Calorie Secrets.

Have you considered juicing as a supplement to your weight-loss diet? Carrot juice is nutritious, filling, and has properties that can boost your metabolism!

It can be hard trying to find the right foods to include in a diet when trying to lose weight. Finding ways to incorporate many fruits and vegetables along with whole, natural foods is a great way to getting started on a healthy diet. One thing you might consider adding to your diet is carrot juice.

Carrot juice has many great health benefits, making it worthwhile to include in any healthy diet and even helpful in shedding some extra weight.

Carrot Juice is Loaded with Vitamins

Raw carrots have long been known as a source of vitamin A. A single cup of carrot juice can provide well over 250 percent of the daily recommended vitamin A, which can help when it comes to recovering after a workout.

However, while vitamin A is the carrot’s big claim to fame, it also contains plenty of other essential vitamins.

Vitamins C and K are also important to maintaining a healthy diet. Found in carrot juice, Vitamin C helps with the regulation of blood sugar.

Vitamin K is also plentiful, with a full day’s worth available in just one cup of juice. Vitamin K plays an essential role in the overall health of building and repairing bones.

Perhaps most importantly for weight-loss diets, carrot juice is also a great source for many of the B vitamins, including B1, B2, and B6.

These vitamins break down glucose, fats, and proteins. This helps increase the ability to build muscle while boosting your metabolism, making it easier to lose weight.

A Juice That’s Filling

When putting together a diet that aids in losing weight, it’s important to focus on foods that will benefit the body in more ways than one, and carrot juice is one of those.

Not only is it loaded with many nutrients, but comes loaded with fiber, too, which keeps hunger at bay and will help you resist any unnecessary snacking.

Carrots also contain a lot of water, which makes it easier to fill up on them, stay hydrated, and stay fuller for longer parts of the day.

Carrots don’t have many calories, and since the idea for weight loss is to burn calories faster than more calories are being taken in, carrot juice is an ideal go-to option.

Carrot Juice Helps with Digestion

The foods that are eaten over the course of a diet not only impacts how (and if) weight is lost but will impact digestion as well.

Certain foods may cause more discomfort than others. Raw carrots, along with carrot juice, can play a huge role in regulating digestion.

Carrot juice helps the body absorb more nutrients that are essential for good digestion because it’s already broken down into juice, making it easier for the body to absorb.

The more nutrients that are absorbed, the less discomfort one will face. The body has to work harder to break down the nutrients in raw fruits and vegetables but when they are consumed through a juice form, it lessens the stress on the body to break down and absorb nutrients.

When the body feels its best, you will have more energy to keep going longer, resulting in more productive workouts.

How to Get Started with Carrot Juicing

For someone who is new to juicing in general, it may feel tough getting started. Juicing has proved itself to be minimally labor-intensive, with most of the effort falling on prepping the juices beforehand.

The first step in getting started is making sure you have the right tools in place.

A juicer can typically go anywhere from $50 to well over $100 for a more expensive and feature-rich brand.

Once you have a juicer, start with the vegetables that you love to make the transition from raw vegetables to juice easier.

Many popular juice recipes will also include multiple fruits and vegetables, and even things like lemon and ginger for taste.

Once your fruits and vegetables are picked out, get juicing! The excess can be frozen immediately after so the nutrients can be preserved and enjoyed at a later time.

Because of how easy it can be to maintain a consistent juicing schedule, carrot juice (or any juice of choice) can now become a staple in a weight loss-focused diet.

Wrap-Up

Carrot juice has gained popularity over the years for its incredible health benefits – it is loaded with vitamins in just a single cup and also aids in digestion.

Because it is consumed in a juice form, this makes it easier for the body to break down and digest many of these important nutrients and can help relieve gastrointestinal discomfort in the process.

Just one glass of carrot juice can also help combat hunger throughout the day, as carrots are loaded with fiber, which is found in the juice as well.

Avoiding unnecessary snacking throughout the day is key to losing weight, along with sticking to foods and juices that provide many health benefits.

Try working carrot juice into your diet to enjoy some of its many health benefits.

The post Does Carrot Juice Help in Losing Weight? appeared first on Calorie Secrets.

Drinking more water used to be a simple message.  Just drink more water throughout the day period.  However, now if you walk into a grocery store or surf the internet, you will see a multitude of different types of water you can buy.

Should you get electrolyte added water, alkaline water, purified water, etc?

Now instead of just aiming to get more water in your diet, many are wondering which water type is the best for you.

According to a July 2018 NPR article (1), plain old tap water in the US may be just as healthy as other fancier waters.

Some websites claim drinking alkaline water may offer several health benefits.  Alkaline water is lower in acidity compared to regular water.

However, there is no research to support these claims.  In fact, there may be some potential side effects from drinking alkaline water.

What is alkaline water?

The pH scale measures the acidity or alkalinity of things on a scale between 0 and 14.  The lower the pH number, the more acidic it is.  The higher the number the more basic (less acidic) something is.

For example, the pH in the stomach ranges between 1.5 and 3.5.  The pH in the blood is tightly controlled between 7.35 and 7.45.

The pH in the blood can be considered neutral as it is right in the middle of the pH scale.  The pH in the stomach is lower (more acidic) because of the hydrochloric acid in the stomach.

Pure water is considered to have a pH of 7 which is exactly neutral: neither acidic nor basic.  However, drinking water can range from having a pH 6.5 to 8.5 making it slightly acidic or basic.

Alkaline water is considered to have a pH closer to 8 or 9.

Bottom line

Alkaline water is considered more basic (more alkaline) than regular tap water.

How is alkaline water made?

Water can be naturally more alkaline if it has dissolved minerals in it.  Natural alkaline water can come from some springs or artesian wells (2).

Water can also be made more alkaline from an ionizing process from machines.  Commercially sold alkaline water could be made this way or from a natural alkaline water source.

There are also water ionizing machines you can buy for home use.

Bottom line

Alkaline water may be naturally found from some springs, but it can also be artificially made with an ionizing machine.

Alkaline water and blood pH

Why would someone even think up drinking alkaline water?  What would make it beneficial to drink water that has a pH closer to 8 or 9 instead of 6.5 to 7?

Advocates of alkaline water suggest drinking it can help neutralize the acidity in the blood and the body.  Proponents suggest when the body is too acidic, this may increase risk for various diseases.

It is also suggested drinking alkaline water can help lower the pH of the blood.

But can drinking alkaline water really lower the blood pH?

Dr. Fenton, registered dietitian and epidemiologist at Cumming School of Medicine at the University of Calgary, suggests in an April 2018 New York Times article (3), the pH of the water you drink doesn’t impact blood pH.

When you drink water, it goes into the stomach which has a low pH because it is very acidic.  Even if you drink water with a higher pH, it will get neutralized in the stomach.

Therefore, despite what proponents of alkaline water may suggest, the pH of your drinking water may have little to do with controlling the pH of the blood.

There is no research to suggest drinking alkaline water can lower the pH of the blood.  If doing so could impact blood pH, blood pH would be susceptible to vast changes in pH levels which could be extremely dangerous.

What can impact blood pH levels?  The kidney, lungs and liver all work to regulate tight control of blood pH.

If blood pH is even slightly too acidic or basic, serious health consequences can occur.

Bottom line

Despite claims on some websites, drinking alkaline water won’t help lower blood acidity levels.  The body has other ways to tightly control blood pH levels.

What are the health benefits of drinking alkaline water?

There are many health claims associated with drinking alkaline water- some of which are general and vague.

For example, some websites suggest drinking alkaline water can:

• slow down the aging process
• regulate blood pH (which mentioned above has no supporting research)
• prevent various chronic diseases including cancer
• boost immune health

These claims sound good, but the evidence and research supporting these claims are lacking.  More research is needed to verify these claims.

If you are drinking alkaline water to specifically address these health claims, speak with your healthcare team for other measures you can take to address these concerns.

According to Mayo Clinic (4), some studies have shown alkaline water may help prevent bone loss.

However, more research is needed to determine the safety and longevity.

Bottom line

There are many proposed benefits of drinking alkaline water, but most, if not all, are not backed up by sound research.

Does alkaline water hydrate more than plain water?

Some proponents of enhanced waters, like alkaline water, can claim to hydrate your body better than plain tap water.  However, most health experts agree these claims are not research based.

What may be beneficial during longer endurance exercise is to drink something that has carbohydrates and electrolytes (sodium, potassium) along with water.

The electrolytes can replenish what is lost in sweat and can help re-hydrate the body.  However, research studies are mixed on what may be the ideal ratio liquid for hydrating your body.

A 2016 study (5) assessed the effect of alkaline water on hydration after exercise induced dehydration.

About 100 research participants exercised in a warm environment until their body mass was reduced by 2% which is considered the amount for slight dehydration.

After exercise, participants were either given alkaline, electrolyte infused water or regular tap water in amounts needed to regain the lost 2% body weight.  They were monitored for 2 hours after given fluids.

Researchers found there was no significant difference between the two types of water for rehydration in three of the four markers.

The alkaline water did have a significant effect on lowering viscosity of blood compared to the plain water group.

This study suggests alkaline water may be beneficial for rehydrating after dehydration related to exercise. 

However, more research is needed.  Only one biomarker of hydration status was different between the two groups in this study.

Chances are drinking regular water or a sports drink will adequately fill your hydration needs during or after exercise.

However, if you think alkaline water may be beneficial for long endurance training, consult a sports dietitian.

What about drinking water throughout the day for hydration needs? 

Drinking alkaline water over tap water doesn’t have any superior benefit for hydrating the body.  Regular water works just as well.

Bottom line

After exercise that causes mild dehydration, drinking alkaline water was shown to increase hydration more than regular water.  However, drinking alkaline water over regular water in day to day life is not superior for hydration.

Alkaline water and cancer risk

Some websites claim drinking alkaline water can lower risk for cancer.  Anytime a supplement or food product claims it can lower cancer risk, be wary.

These are usually not substantiated by valid research as is the case for alkaline water.

An overall diet rich in antioxidants may help lower cancer risk, but even then it is never guaranteed because so many factors influence cancer risk.

Proponents of alkaline water suggest cancer cells grow in an acidic environment.  Therefore, the rationale is drinking alkaline water can help shift the body to being less acidic.

This rationale is not supported as drinking alkaline water does not shift blood pH.

It is true areas around cancer cells are more acidic than other parts of the body, and researchers are working on understanding why this is.

True cancer cells cannot survive in alkaline pH, but neither can healthy body cells.

Bottom line

Research to date does not support the idea that drinking alkaline water can help lower cancer risk or be used as a treatment for cancer.

Alkaline water and heart health

A preliminary study (5) in China did find alkaline ionized water significantly lowered blood pressure, blood lipids and blood glucose levels 3-6 months after consuming.

While these results do sound promising, more research is needed to substantiate any claims of alkaline water aiding in lowering blood lipids and blood pressure.

Drinking alkaline water is not a substitute for following other heart healthy diet and exercise habits.

Bottom line

Preliminary research has shown alkaline water may have benefit for lowering blood pressure and blood lipids, but more studies are needed to validate these claims.

Will drinking alkaline water help you lose weight?

There are testimonials on the internet claiming alkaline water can help with weight loss.  However, these claims are not supported by research.

Drinking alkaline water alone without making any other changes will not lead to significant weight loss.

Bottom line

Drinking alkaline water will not significantly help with weight loss.

Alkaline water and heartburn relief

Stomach acid is needed to activate the digestive enzyme pepsin.  Pepsin is an enzyme needed for breaking down proteins in the stomach.

In heart burn (acid reflux, reflux disease), stomach acid comes up from the stomach into the esophagus causing pain.

Chronic heart burn can cause injury to the esophagus region and can be activated by the enzyme pepsin.

A 2012 study (7) studied the effect alkaline water (pH 8.8) had on pepsin activation.  Researchers found, unlike tap water, alkaline water may help with heart burn relief because it can inactivate the pepsin.

Therefore, those who suffer from heart burn may benefit from drinking alkaline water.  However, before you ingest alkaline water for treating or preventing heart burn speak with your doctor first.

While this study is promising, more research is needed on alkaline water and any benefits with heart burn.

If alkaline water has a pH lower than 8.8- closer to 8- it is not known if the same benefits will be seen for heart burn.

Bottom line

A 2012 study found alkaline water (pH 8.8) may be helpful for inactivating pepsin in the stomach which may lower acid reflux.

Alkaline Water – Source of minerals

A health benefit of drinking alkaline water can be a source of minerals calcium, magnesium and potassium.  Alkaline water from a natural spring water source will have the highest amount of minerals.

As the water passes over rocks, it picks up minerals along the way.  Ionized commercially made alkaline water can also have minerals, but they are added to the water.

Note that although minerals from alkaline water can contribute to overall mineral intake, it won’t be a significant contribution to the diet.

Therefore, drinking alkaline water is no substitute for mineral rich food and drinks in the diet.

Bottom line

Alkaline water can contribute a source of minerals to the diet, but it is still relatively small amount.

Are there risks with alkaline water?

While most of the benefits associated with alkaline water have little scientific merit, the good news is drinking alkaline water in moderation may be considered safe for most people.

However, something to keep in mind is the cost of alkaline water is much more than regular water.  If you are spending extra money on alkaline water, you may want to re-assess if it is worth the extra money.

Even though drinking alkaline water is generally considered safe, there may still be some safety considerations especially if taken in excess.

Too much alkaline can be dangerous

Consuming alkaline water that is extremely basic, like with a pH over 10, could cause some harmful side effects.  More is not better when it comes to alkaline water.

Even though the stomach acidity can neutralize alkaline water, consuming it in excess can lead to lowering of stomach acidity and skin irritations.

Lowering stomach acidity can interfere with digestion and absorption of some nutrients.

Too much alkalinity could also cause tremors and mental confusion.

A 2015 case report (8) reports about a German town that had their water supply accidentally tainted to make it alkaline with a pH of 12.

As a result, people had complaints of skin irritations and digestive discomfort.

Bottom line

Consuming too much alkaline water or alkaline water that is too basic could cause unpleasant side effects.

Alkaline Water can cause digestive issues

Alkaline in excess in the digestive tract can cause issues.  Even though alkaline water may be beneficial for heart burn, taking too much, especially if you don’t have heart burn, can cause digestive issues.

Reduced digestion in the stomach and possible reduced gallbladder emptying are some of the digestive side effects that may occur from too much alkaline intake.

Bottom line

Getting too much alkaline water may upset the digestive tract.

Cardiac damage in rats

An April 2018 New York Times article suggests research with rats and alkaline water indicates possible harm.  Rat pups given alkaline water developed cardiac muscle damage and impaired growth.

More research is needed in humans to see if there are similar negative side effects and at what dose.

Bottom Line

Some research with rats suggests alkaline water damaged cardiac muscle and impaired growth.

Drug interactions with alkaline water

Some websites claim there may be interactions between certain medications and alkaline water.  Therefore, consult your healthcare team before adding alkaline water to your diet if you are on any medication.

More research is needed on which medications alkaline water may interact with and what doses of alkaline water may be tolerable with certain medications.

Bottom line

Alkaline water may interfere with some medications.

Conclusion: Is alkaline water better for you than plain water?

So does alkaline water match the hype?  Proponents of alkaline water suggest it has many health benefits.  However, these benefits are not backed with scientific validity.  Therefore, health experts warrant caution.

Drinking alkaline water in moderation is likely safe for most people.

However, if you are drinking it because you believe it may be giving some health advantages like lowering your risk for diseases, delaying aging or boosting immune health, you may want to reconsider purchasing the more expensive alkaline water.

Drinking alkaline water will not impact blood pH as it is sometimes marketed to do.  Water reaches the stomach first where it is neutralized by the strong acid content.

The blood is finely regulated as any slight variance in blood pH can have drastic affects.

There is some evidence to suggest alkaline water may have an advantage for rehydrating athletes who are dehydrated.

However, when comparing the hydrating abilities for people throughout daily life or moderate exercise, the difference in hydration between regular water and alkaline water is minimal if any.

Alkaline may provide a trace amount of minerals especially if it is from a mineral source.  An initial study did find alkaline water may offer a benefit for blood pressure and blood lipid levels.

More research is needed to confirm these initial findings.

As with any nutrition fundamental, when taken in excess, more is not always better with alkaline water.  You can potentially get too much which could interfere with digestive and skin health.

When comparing different types of water, it’s important to remember drinking adequate water is key for overall health.

If you have access to clean water, that can be a simple solution for your hydration needs.  You don’t have to over complicate your water choice.

Fancy waters may sound like they can offer many health advantages, but many of these claims are not backed up with sound science.

The post Alkaline Water: Health Benefits and Risks appeared first on Calorie Secrets.

Oats come from the cereal plant Avena Sativa.  They are milled and processed in a way that keeps them as a whole grain.  Oats can come in the following forms: rolled, quick (instant), flakes, steel cut and can be ground down into flour.

Oatmeal can be a catch all term for any form of oats excluding the flour.

As a whole grain, oatmeal is high in fiber and is a source of protein, iron, magnesium and B vitamins.

There are even some approved health claims with consuming oats.

A compound called beta glucan in oats has been shown to lower blood cholesterol and may help regulate blood sugar levels, so health claims stating oats can help lower blood cholesterol and assist with blood sugar regulation may appear on some labels (1).

Consuming oatmeal as part of a healthy, balanced diet is recommended.

However, the oatmeal diet takes it to an extreme and suggests eating oatmeal for all or most of your meals.

Weight loss may be possible while following the oatmeal diet, but it is not a balanced approach to weight loss and may only produce temporary results. 

Consuming oats in a more moderate amount may be the best way to still gain the health benefits of oats but still eat a balanced, varied diet.

What is the oatmeal diet?

The oatmeal diet does not have a strict guideline, but in general it involves consuming A LOT of oatmeal with little or no variation.

Most websites suggest the first week of following the oatmeal diet entails eating oatmeal for all meals.

Some websites (2) suggest oatmeal for meal times should only be half a cup of oatmeal.  A half cup of cooked oatmeal is considered a serving or ounce equivalent for the grain group.

The USDA recommends women should get 5-6 servings of grains per day and men should get between 6-8 servings of grains per day.

If you are eating a half cup of cooked oatmeal made with either water or skim milk, this will provide around 150-300 calories depending if you use half cup of dry or half cup of cooked oatmeal.

It is not explicitly clear if you should consume a half cup dry (which prepares about a cup cooked oatmeal) or a half cup total cooked oatmeal at meal times.  Regardless, your calorie intake will be low.

For your first week following the oatmeal diet, you should use rolled oats.

The second week on the oatmeal diet allows you to add various fruits and veggies to your diet.  Oatmeal for meal times drops down to two meals a day instead of three.

A low fat meal is recommended for your other meal of the day.  Other types of oats are also allowed during the second week.

Bottom Line

he oatmeal diet consists of eating a ½ cup of oatmeal for 2-3 meals a day.

Does the oatmeal diet work for weight loss?

Following the oatmeal diet can be considered a low-calorie diet that would lead to weight loss.

In fact, the first week of following the diet is considered a very low-calorie diet as your intake will probably be less than or close to 1,000 calories per day.

The oatmeal diet can be considered a fad diet because it is extremely restrictive in food options and is not sustainable long term.

Oats are a nutrient dense food providing fiber, protein, vitamins and minerals.  However, no single food provides a complete amount of all vitamins and minerals you need.

Therefore, following  a diet that recommends eating only one or two foods for your total intake is not a balanced approach to weight loss and is only a short term alternative.

Bottom Line

The oatmeal diet can work for weight loss because it is considered a low calorie diet.

Can I lose weight by eating oatmeal?

Oatmeal has many properties that can be helpful for weight loss.  Following a low calorie diet can leave you feeling hungry and unsatisfied which is one reason they may not always work long term for weight loss.

However, foods high in fiber, like oatmeal, can leave you feeling satisfied after eating.

Oatmeal also provides protein which is another satiating nutrient.  Combining fiber and protein at meal times can help boost your satisfaction after eating and hinder your appetite after eating.

Therefore, because oatmeal has some nutrients that help make you feel full, oatmeal can be helpful for weight loss.

However, it doesn’t have to be the only food you eat like in the oatmeal diet.

There are plenty of other foods that can be part of a healthy weight loss plan, and incorporating a variety of foods will add sources of other nutrients in your diet.

Bottom Line

Oatmeal is high in fiber and protein, and both nutrients can help leaving you feel satisfied after eating which can be helpful for weight loss.

Is the oatmeal diet healthy?

Just because you can lose weight on a diet doesn’t mean it is necessarily healthy.  You can lose weight on many fad diets, but they are not considered healthy.

The oatmeal diet can help with weight loss because it is low in calories.  Oatmeal is considered a healthy, nutrient dense food.

However, when you exclusively only eat one food for weight loss, this is not a sustainable or healthy practice long term.

Oatmeal can offer many health benefits, but so can many other foods.  Eating only oatmeal for a few weeks is boring and monotonous.

After you stop the oatmeal diet (or any other diet), if you start eating high calorie foods in excess, you can re-gain the weight you lost in no time.

A better more sustainable approach to weight loss is to eat a variety of healthy, weight loss supporting foods instead of only 1-2 foods.

Other foods besides oatmeal that can make up a healthy weight loss diet include: fruits, vegetables, other whole grains, legumes, lean proteins and heart healthy fats.

Bottom line

The oatmeal diet is very restrictive in food choices.  Eating a diet with a broader variety of healthy foods can be a more sustainable approach to weight loss.

Oatmeal nutrition

What makes oatmeal a nutritious food choice?  A half cup of dry oatmeal (which makes about 1 cup cooked) provides the following:

• 150 calories
• 3 grams of fat (4% DV)
• 150 mg potassium (4% DV)
• 27 grams carbohydrate (9% DV)
• 4 grams fiber (15% DV)
• 5 grams protein (12% DV)
• 2% DV calcium
• 8% DV iron
• 10% DV Thiamin (vitamin B1)
• 15% DV phosphorus
• 10% DV magnesium

If you make oatmeal with milk, the amount of calories, fat, carbohydrate, protein, potassium, calcium, vitamin D, vitamin B1, phosphorus and magnesium will be higher.

Bottom line

A half cup dry oats provides about 150 calories and a source of many nutrients including: fiber, protein, iron, magnesium and vitamin B1.

Oatmeal health benefits

Research studies have shown oats can provide many health benefits related to heart health, blood sugar regulation, possible cancer protection and being a source of antioxidants.

In general, the form of oats doesn’t matter; any type of oat can provide health benefits.

Oats and heart health

Many of oatmeal’s health benefits can be attributed to its soluble fiber.  Soluble fiber can help lower blood cholesterol and help regulate blood sugar levels.

In a 2001 study (4), researchers put study participants on either a control hypo-caloric diet or a hypo-caloric diet containing oats.

Both groups had equal amount of calories, and participants were on these diets for 6 weeks.

After 6 weeks, both groups lost weight with no significant difference between groups.

However, the oat group had significantly lower blood pressure, LDL cholesterol and total cholesterol compared to the control group.

A 2010 study (5) concluded eating an oat based ready to eat cereal as part of a weight loss diet significantly reduced LDL cholesterol in study participants compared to the control group.

Based on many studies suggesting the fiber in oats can benefit heart health, the FDA allows food products low in saturated fat, cholesterol and high in soluble fiber to claim they can reduce cholesterol as part of a heart healthy diet (6).

How much soluble fiber do you need for heart health benefit?  Three grams of soluble fiber per day is suggested, and a food product with this health claim should say how many grams of soluble fiber it provides.

The health claim (7) allowed by the European Union (EU) suggests 3 grams of oat beta-glucan (the specific type of soluble fiber from oats) per day may help lower blood cholesterol levels.

A 60-gram serving of oats provides about 3 grams of beta-glucan.

Bottom line

Oats are a source of soluble fiber which has been shown to help lower blood cholesterol levels.  Some studies have also shown oats may help lower blood pressure.

Antioxidants in oats

The soluble fiber in oats is often highlighted as the main nutrient super star in oats.

However, a 2017 review (8) suggests the antioxidants in oats should not be over looked.

The phytochemicals in oats can provide anti-inflammatory and antioxidant health benefits.  The specific phytochemicals from oats include: avenanthramides, and avenacosides A and B.

Research with the specific benefits of these phytochemicals from oats is still new.  Additional health benefits from these antioxidants may be found in the future.

Bottom line

Besides soluble fiber, oats also provide antioxidants.

Oats and cancer risk

The avenanthramides from oats have been shown to be cancer fighting in in vitro and in vivo studies (9).

Therefore, eating oats may offer some protection to body cells against cancer.  However, more research is needed.

Besides providing a source of antioxidants, oats may offer protection against cancer another way.

Oats are considered a whole grain, and eating whole grains daily is associated with reducing risk of colon cancer (10).

Oats provide two types of fiber: soluble and insoluble.  The soluble fiber can go into the blood stream to help lower blood cholesterol and regulate blood sugar.

The insoluble fiber stays in the digestive tract and can help move the passage of food through the colon.

Bottom line

Oats and other whole grains may help lower risk for colon cancer.

Oats and blood sugar

The soluble fiber from oats can slow the release of glucose into the blood stream.  Studies have shown oats can help lower blood glucose levels and can help reduce the risk of type 2 diabetes (11).

A 2015 review (12) analyzed the results of sixteen studies to see if oats are beneficial for diabetic patients.

The results of these studies show oat intake can significantly reduce level of glycosylated hemoglobin A1c, fasting blood glucose, total and LDL blood cholesterol levels.

Oatmeal has also been shown to significantly lower the postprandial blood glucose and insulin response after a meal.

In type 2 diabetic patients, oat intake is considered beneficial for glucose control and benefiting heart health.

However, more research is needed for safety of oat consumption in those with type 1 diabetes.

In general, oats can be part of a healthy diet for weight loss and/or those who are trying to lower risk for type 2 diabetes.

However, if you have high blood sugar levels or are taking medications to control blood sugar, speak with your healthcare team before adding oats to your diet.

Bottom line

The soluble fiber in oats can help lower blood sugar and insulin levels after eating.

Oats have been shown to be beneficial for glucose control, but you should consult your doctor before adding them to your diet if you have type 1 diabetes or are taking blood sugar medication.

Can oatmeal make you gain weight?

Oatmeal can be part of a healthy, weight loss diet.  However, eating oatmeal doesn’t guarantee you will automatically lose weight.

Portion size is still important for oatmeal, and don’t overdo the toppings.  Adding fruit and nuts can be a healthy addition to oatmeal, but keep the amounts in moderation.

Adding more than a few tablespoons of nuts, dried fruit and seeds can drastically increase your calorie amount.

Also be aware that pre-packaged flavored oatmeal can be a source of added sugars and hidden calories.  If you want to flavor your oatmeal, do it yourself with fruit or a small amount of jam or honey.

Remember, just because something has oatmeal in the ingredients doesn’t automatically make it a healthy food.

For example, some baked goods and packaged snacks may have oats in the ingredient list, but that doesn’t mean these foods are low in calories or weight loss friendly.

Bottom line

Watch over doing the oatmeal toppings, eating sweetened oatmeal packets and limiting sweets with oats as an ingredient to avoid hidden sources of excess sugar and calories.

How to get more oatmeal in your diet

With all the health benefits oatmeal has to offer, you may be wondering how you can get more in your diet.

The good news is you can enjoy the health benefits of oats without going overboard and just eating oatmeal for every meal.

Oatmeal can be a healthy breakfast (or other meal) or snack option.  To bump up the nutritional profile and to add some extra flavor, change up the fruit, nuts or other toppings you use.

For example, during the summer you can add a variety of fresh fruits to your oatmeal such as: blueberries, raspberries, peaches or strawberries.

In the winter months, you can add a few tablespoons of raisins or chopped apples.

If you are looking for some creative oatmeal inspiration, delish.com has 15 healthy oatmeal recipes that will wake up your normal oatmeal routine.

Besides eating a variation of cooked oatmeal, there are many other ways to get more oats in your diet.  Some examples are listed below.

Baking with oats

There are many healthy baking recipes that use oats as a main ingredient.

An important consideration when baking with oats is to use the right type of oats listed in the ingredients.

If you make your own bread (or want to try!), this recipe for oat bread is simple and uses 1 cup of rolled or quick oats.

Adding oats in bread can be a sneaky way to get more oats in your diet and up your fiber content in your bread.

If you are looking for a quick, chocolaty, healthy treat, this recipe (13) of dark chocolate oat clusters has just 4 ingredients: peanut butter, milk (or dairy alternative), semi sweet chocolate chips and rolled oats.

Oats can also be added to cookies, scones, cake, etc.  Just keep in mind adding oats to baked goods doesn’t give a free pass for eating as many as you want.  They should still be enjoyed in moderation.

If you are using breading or flours for coating meats or as a binder, try using oats in place of other grains when cooking savory dishes.

Overnight oats

Have you heard of overnight oats but haven’t tried them?  If you haven’t tried them (or maybe you have it’s just been a while), wait no more!

One of the best things people love about overnight oats is they are so easy to make.

You can make them the night or day before, so prep time is minimal right before you want to eat it.

Overnight oats can also be a more appealing choice when the weather is warm and you don’t want to eat something hot in the morning.

Recipes or overnight oats are just as plentiful as recipes for hot oatmeal.  There are many ways you can make overnight oats depending on your taste preferences.

In general, the night before, combine between ½ cup to 1 cup of liquid per ½ cup of oats.

You can add various flavorings such as: nut butter, nuts, fruit, dried fruit, cinnamon, etc. as well.

Mix ingredients together and let set over night.  Simply take out of the refrigerator and enjoy whenever you want to eat it.

Savory oats

Another spin off traditional oatmeal is savory oats.  If you don’t want something sweet in the morning or want to have oats for lunch/dinner, this could be a great option for you.

You can make savory oatmeal a complete meal by adding: sautéed veggies, eggs, turkey bacon, avocado, melted cheese, tomato, pesto, etc.

By adding these toppings, you are getting a balance of whole grains, fiber, heart healthy fats and protein for a complete meal.

Bottom line

You can get oatmeal in your diet more ways than just eating traditional oatmeal.  You can use them in baking or change up your oatmeal with overnight oats or savory oatmeal.

Are oats safe for gluten free diet?

Oats are gluten free, but when they are processed or milled, they can be contaminated with gluten.  Therefore, most oats are NOT considered gluten free unless it is specified packaging.

However, eating gluten free oats is still controversial for those with Celiac disease (CD) because the protein avenin in oats can act similar to gluten (14).

Long term studies are needed for safety with oats and CD.

A 2017 study (15) looked at long term treatment outcomes in people with CD who did and did not consume oats.

Researchers gathered data from 869 people with CD and concluded long term consumption of oats can be considered safe for CD and may even improve quality of life.

The degree of sensitivity of CD can vary individually.  Some people with CD may not tolerate oats.  Therefore, you should consult your healthcare team if you have CD and are wondering about adding oats to your diet.

Bottom line

More research is needed, but some studies suggest long term intake of oats in people with CD may be safe and even improve diet quality.

The post Oatmeal Diet: Does It Work for Weight Loss? appeared first on Calorie Secrets.

If you are trying to lose weight, the first thing you should find out is how many calories you need to burn every day.

Knowing how many calories you burn each day will help you figure out how many calories to consume so that you create a calorie deficit that will lead to weight loss.

Don’t worry, it’s not as complicated as it sounds, our online calorie calculator will do all calculations for you and give you a straight forward answer.

It is highly recommended though to go through our step-by-step example to understand what these numbers mean.

Here is a summary of what we want to achieve:

BMR and Calorie Calculator

How many calories to burn a day to lose weight?

You can use our calculator above to find out your Basal Metabolic Rate (BMR), how many calories you burn per day based on your activity level and how many calories you need to save per day (through dieting or exercise) in order to reach your weight loss goal.

To understand the theory behind these calculations, read our step by step example below.

You do not have to keep a pen and paper because our daily calorie calculator will do the hard part.

Step 1: Calculate your BMR

The first step is to calculate your Basal Metabolic Rate (BMR).

Many studies have found that in general women need 1500-2000 calories to maintain their current weight and for men the range goes to 2000-2500 calories.

This number is also known as the Basic Metabolic Rate (BMR).

In essence, this figure gives you the number of calories your body needs on a daily basis in order to function properly.

To calculate you BMR (1), use the formulas below (enter your weight in pounds and height in inches).

BMR for Men: 66 + (6.2 x weight) + (12.7 x height) – (6.76 x age)
BMR for Women: 655.1 + (4.35 x weight) + (4.7 x height) – (4.7 x age)

For example, the BMR for a woman age 20, 5 feet height, weighting 140 pounds is: 1447.65 Calories.

Note

This is not how many calories you should consume per day but how many calories your body needs to function without doing anything. It can also be considered as the number of calories you burn a day doing nothing.

Step 2: The Harris-Benedict Formula

The next step is to use the Harris-Benedict formula (2) to calculate how many calories you need per day to maintain your current weight.

Harris-Benedict Equation = BMR x Activity Factor

For example, if your BMR is 1600 calories and you are lightly active during the day then your daily calorie requirements are: 1600 x 1.375 = 2200 calories per day. 2200 calories are needed so that you maintain your current weight.

If you want to lose weight you should be consuming less than 2200 calories per day and if you want to gain weight you should be consuming more than 2200 calories per day.

Step 3: How many pounds you want to lose?

The next step is to decide how many pounds you want to lose and when. To set-up realistic goals, you should understand when do you lose weight.

When do you lose weight?

There are many factors that affect how much weight you can lose (and when) but in its simplest form weight loss will occur when the calories you burn are more than the calories you consume.

Food and drinks (think diet) are the only sources for calories you consume while exercise, physical activity and other body factors affect the rate you burn calories.

So, if you manage to control these 2 sources and create a calorie deficit you will eventually start losing weight.

How many calories are in a pound?

Let’s add one more parameter to our equation which is 1 pound of fat = 3500 calories aprx.

This means that if you consume 3500 more calories than what you burn in a period of time you will gain one pound but if you manage to burn 3500 more calories than you consume you will lose 1 pound.

Step 4: How many calories to burn per day for weight loss

The last step is to calculate how many calories you need to burn per day in order to reach your goal weight.

Note

This is only an estimate and it is not guaranteed that by following this number you will lose or gain weight.

There are many other factors involved in losing weight and the number of calories you consume is just one of the elements and since it is easy to calculate you can use it as your starting point.

Example

Let’s assume that you are a 40 year old woman, 5 ft and 3 inches tall, 143 pounds weight and lightly active. Your goal is to lose 5 pounds in 2 months.

This is how you calculate the amounts of calories to burn per day:

1. Your BMR is 1385 calories

2. Your daily calorie needs based on your current activity level is 1905 calories.

This means that if you consume 1905 calories per day, you will maintain your current weight. If you eat more than 1905 calories you will eventually gain weight and if you eat less than 1905 calories, you will lose weight.

3. Your goal is to lose 5 pounds / 2.3 kg in 60 days, which is about 17500 calories (1 pound of fat is 3500 calories).

This means you need to save or burn 17,500 extra calories for the next 60 days.

Doing some basic calculations you can find out that this is equivalent to 280 calories per day. If you manage to save 280 calories per day you will lose 5 pounds in 2 months.

4. Subtract the number of calories you need to save per day (Step 3 above) from your daily calorie needs (step 2 above)

Daily Calorie needs – Calorie savings per day = 1905 – 280 = 1625 calories per day.

This is the number of calories you need to eat per day if you want to lose 5 pounds in 2 months!

The amount of calories you need to burn per day, depends on how much you are consuming.

Remember your goal is to save 280 calories per day over and above what your body needs to function properly.

For example, if you are consuming  1800 calories per day, in order to lose weight you need to consume only 1625 calories per day (as calculated above).

This means that you should burn 175 calories per (1800-1625) day through exercise.

So, in this example:

• The number of calories you burn per day for normal body functioning is 1905.
• If you consume 1800 calories per day then it means you are saving 105 calories per day, but this is not enough to reach your weight loss goal which is to lose 5 pounds in 60 days.
• To reach your goal, you need to burn an additional 175 calories per day (280 – 105) through exercise.

To lose weight faster, you can try reducing your daily calorie intake or increase calories burn through exercise.

How many calories you burn through exercise and other activities?

Burning calories is not easy. Those that are counting calories burned while exercising know that it’s hard work to burn those extra calories.

To give you an idea, here is how many calories you can burn in 30-minute activities. (3)

Counting calories and weight loss

Does calorie counting works for weight loss?

From my experience a lot of people hesitate to even try and lose weight because they don’t know from where to start. They know that they should go on a diet and exercise regime but the lack of measurable goals creates uncertainty and this leads to failure before to even begin!

To bypass this problem and have clear goals on what you want to achieve, you can start your weight loss process by doing some simple calorie calculations, as explained above.

By calculating how many calories you should be eating per day and how many calories you should be burning per day, you can have a better picture about your daily calorie needs and a rough estimate as to when you will be able to reach your ideal weight.

What you should know when trying to lose weight

1. When you start a diet or weight loss program you will not only lose fat. Especially at the beginning you will lose water weight and in some cases you may also lose muscle. So the results in the first few weeks may be misleading.
2. When you make sudden or drastic changes to your diet the body will try to adapt by lowering the metabolic rate. In other words it enters a protective mode by reducing the number of calories it needs per day. As a result weight loss may slow down.
3. The absolute minimum amount of calories you can consume per day is 1000-1100 kcal. It is not recommended to go beyond this number for any reason.
4. The recommended weight to lose per week is between 1 – 1.5 pounds. Anything above that can have other implications to your health and normal body functioning.
5. Do not forget that drinks also carry calories so make sure that you include drinks in your daily calorie calculations.
6. You can use a technique called “calorie cycling” to make the process easier to follow. This means that once you calculate your daily calorie needs you can go above and below this range on different days of the week. If for example you daily calorie needs are 1700 you can choose to go above this number on Monday and Wednesday and below this number the rest days of the week but try to avoid exaggerations.
7. Make sure that you give correct measurements for your weight and height when calculating your BMR.
8. Do not lie about your activity level but try to be as accurate as possible.
9. Do not decrease your daily calorie intake by more than 500 calories per day. Better expand the time period. Reducing your intake by 500 calories is a lot and very difficult to follow for a long time.
10. Always consult your doctor or dietician before making any changes to your diet or exercise routine.

Conclusion

As explained above, you can use these calculations to give you an idea where you stand and how much effort you need to make until you meet your goals and target weight.

Weight loss depends on a lot more factors and calculating the calories you need per day is just your starting point.

Don’t forget that the amount of calories you should burn a day depends on the number of calories you consume through food and the number of calories you want to save for weight loss.

If you eat more calories than you need, you will have to burn more calories through exercise to stay aligned with your weight loss goals.

The post How Many Calories Should I Burn a Day to Lose Weight? appeared first on Calorie Secrets.

Alcohol is relatively high in calories with 7 calories per gram. When you increase your alcohol intake, you consume more calories and this can be a problem. So, how can we enjoy a few drinks without piling on the pounds?

Which is the lowest calorie alcoholic drink? The lowest calorie alcoholic drink is vodka with 64 calories.

Other low calorie drinks are: light beer 110 calories, red wine 125 calories and the classic spirits i.e. tequila, rum, whiskey and gin with 65 calories per ounce.

Low calorie alcoholic drinks

If you are watching your weight, here are some lower calories alcoholic choices to help you enjoy the festive season.

Vodka
64 calories (80-proof, 1 serving, 1 fl oz 27.8g)
A serving of Vodka has the least amount of calories because it contains nothing other than ethanol and water.

Rum
64 calories (80-proof, 1 serving, 1 fl oz 27.8g)
Beware, mixed drinks featuring rum may contain more calories

Regular Brandy
65 calories (1 serving, 1 fl oz 27.8g)
Fruit-flavored or apricot brandy contains more calories (between 80 – 130 per serving)

Tequila
65 calories (1 serving, 1 fl oz 27.8g)
A low calorie alcoholic drink with just 65 calories per serving (1 tequila shot).

Cognac
69 calories (1 serving, 1 fl oz 27.8g)
Cognac is a specific type of brandy produced from distilled white wine.

Whiskey
70 calories (86-proof, 1 serving, 1 fl oz 27.8g)
On average, 80-100 proof whiskey has the same number of calories in 1 serving.

Gin
73 calories (90-proof, 1 serving, 1 fl oz 27.8g)
When drunk in moderation Gin can offer some health benefits too.

Champagne
87 calories (1 glass)
Champagne has similar health benefits to red wine but less calories per serving.

Light beer
110 calories per standard drink (1 can or bottle).
This is a better option than regular beer, but still has a substantial hit of energy.

White wine
120 calories (1 serving, 5 fl oz 147g)
White wine usually has a lower alcohol amount compared to red wine. Dessert wines can be higher in sugars and calories.

Red wine
125 calories (1 serving, 5 fl oz 147g).
Depending on the level of sweetness. Choose drier varieties for less calories.

Beware of high sugar mixers that can seriously increase this.

What is a standard serving in alcoholic drinks?

According to the National Institute on Alcohol Abuse and Alcoholism a standard drink is:

12 fl oz of regular beer or 5 fl oz of wine or 1.5 fl oz of distilled spirits such as gin, rum, brandy, tequila, vodka or whiskey.

Calories in alcohol

How many calories are you drinking?

Alcohol itself is relatively high in calories with 7 calories per gram, second only to fat, which provides 9 calories of energy per gram.

The other macronutrients, protein and carbohydrate both have only 4 calories per gram.

So, for a standard drink consisting of 10 grams of alcohol, you are consuming 70 calories from alcohol alone before considering the other sources of calories in most drinks.

Its empty calories

To make matters worse, many alcoholic drinks come with a fairly large portion of carbohydrates and in the case of cocktails, often fat as well.

Added to the fact that, with the exception of a small amount of wine, alcohol provides very little nutritional value and can therefore be considered empty calories, the party season can be the undoing of even the most motivated dieters.

Alcohol promotes weight gain

In addition to the high calorie content, alcohol also wreaks havoc with our bodies’ normal processes of nutrient absorption and burning of energy.

Unlike the other nutrients, protein, carbohydrate and fat, our body cannot store alcohol.

Hence removing it from the body takes preference over normal functions. This can result to an interruption of the fat burning process, giving extra potential for weight gain.

With a large beer containing roughly the equivalent calories to a slice of pizza and a sweet ‘alco-pop’ type drink weighing in at around the same as 100 grams of cookies, it’s hardly surprising how quickly these calories add up and contribute to weight gain.

See also: Does alcohol cause weight gain?

Effects of alcohol on eating habits

Alcohol increases out tendency to reach for fatty, salty and generally unhealthy snack foods

We have all been out for the night only to find ourselves at two am in a greasy take-out joint waiting for a burger, serve of chips or some other fried delicacy that isn’t really dinner, not quite breakfast but a meal that the alcohol inside us has convinced us we need.

A study by the department of health survey in the UK suggested that one in three people order some type of unhealthy snack food, such as chips or nuts, to accompany a drink, and a fifth stop for takeaway food on the way home after a night out.

Hangovers are also diet destroyers, when the feeling of general un-wellness and lack of energy often leads to cravings for fatty, unhealthy breakfast choices the next day.

Alcohol decreases our inhibitions and also weakens our willpower and ability to make sensible, healthy eating choices along with it.

Which alcoholic drinks are high in calories?

Obviously the quantity of alcohol you drink determines the amount of calories consumed.

However, going on an average size basis, here are some of the drinks with the highest calorific content.

• Beer: regular beer has around 149 calories per serve.
• Liqueurs: such as Drambui, Contrau and Kahlua pack a calorie punch at 188 calories, despite a small serve size.
• Vermouth: sweet varieties way in at around 140 calories and dry 105 calories per serve.
• Cocktails: the worst of the worst from a calorie perspective.
• Martini: 140 calories per serve
• Manhattan: 164 calories per serve
• Daiquiri: 122 calories per serve
• Whiskey sour: 122 calories per serve
• Margarita: 280 calories per serve (large)
• Cosmopolitan: 200 calories
• Chocolate Martini: 438 calories!!!
• Coolers, ready to drink ‘alco-pop’: 150 calories per serve.

Ways to drink less calories

• Choose lower calorie mixers such as diet soda or tonic, light cranberry or orange juice, tea, light lemonade, lemon or lime juice.
• Drink on the rocks: try infused vodkas for flavor without the calories
• Dilute you drink: sparkling water or club soda can be added to spirits, or even wine to make a lower calorie spritzer.
• Drink a non-alcoholic drink between alcoholic ones: when you choose a low calorie soft drink, this will not only reduce your calories but help reduce the risk of a hangover the next day.
• Stick to the guidelines.

Women should not drink more than one standard drink per day and men no more than two. Both should have at least two alcohol free days per week.

So, what you should do to minimize the calories you drink?

If you know you are going out drinking or heading to a party

• Plan ahead to minimize effects of drinking alcohol on your weight.
• Choose lower calorie drink options and don’t over indulge.
• Eat a healthy, filling meal before going out to reduce snacking on unhealthy foods later on and avoid drinking on an empty stomach.

Low calorie alcohol – Infographic

Here is a visual representation of the lowest calorie alcoholic drinks. Remember to always drink in moderation!

The post Low Calorie Alcoholic Drinks – Drink Wisely Without Gaining Weight appeared first on Calorie Secrets.

If you workout first thing in the morning, it’s ok if you don’t eat anything before you workout.  However, if you exercise for a longer amount or have specific training goals for a workout session, eating something before a workout becomes more important.

To eat or not to eat before a workout can provide mixed answers from health experts.

We can all agree there are many health benefits of exercise, regardless of which type of exercise you choose.  We can all agree the food we eat impacts not only our health but also our exercise performance.

There are some mixed opinions among health professionals is if you should eat before a workout or not.

Some recent research suggests there may be some benefits with exercising in a fasted state, and not eating anything can also eliminate digestive problems during exercise.

However, there are also some benefits with eating before working out.  Not all research studies have shown a benefit of exercising fasted, and eating something before you workout may give you more energy to push yourself further.

The good news is there are pros and cons for eating and not eating before a workout, and both options can be beneficial.

Below are considerations for which option may be best for you.  For individualized recommendations, consult your healthcare team about which option is best for you.

Must read: 5 must do things before your workout and Best time to work out for weight loss

Is it ok to work out on an empty stomach?

If you don’t eat anything before a workout, that’s ok.  The body is designed to be able to move even if you haven’t eaten anything lately.

It can be hard to eat something before a workout especially for people who workout first thing in the morning.

You can get through a run, swim, dance, high intensity interval (HIIT) class or any other workout you choose in the morning even if you don’t eat anything before hand.

An exception to this may be if you are exercising for longer than 60 minutes or aiming for specific performance gains such as running faster splits, increasing your muscle mass, etc.

These instances may benefit from eating something before exercise.

If you exercise later in the day and haven’t eaten anything (or very little) all day, you may notice that your energy and strength levels may be lower.

If you have hunger pains, feel light headed or have other symptoms of low blood sugar, it may be best to eat something before your workout or take a rest day.

If you are prone to having digestive issues during exercise, working out on an empty stomach may be best.

Bottom line

It is ok to work out on an empty stomach.  In general, if exercise is less than 60 minutes, not eating anything before a workout is fine.

Does working out on an empty stomach burn more fat?

Some research suggests NOT eating anything before a workout could translate to an increased fat burn during exercise which may be beneficial for weight loss.

An important note when looking at research is fed exercise is exercising after you have eaten something even if it was a few hours ago.

Most of our hours being awake are considered in the “fed” state because we have eaten something fairly recently.

Exercise in the fasted state usually means after you wake up or after not eating something more than 4-5 hours before hand.

A 2017 study (1) had overweight men walk in either a fasted or fed (2 hours before exercise) state.  Exercise in the fed state had significantly higher carbohydrate utilization compared to the fasted state.

As a result, the fasted state exercise had a significantly higher fat utilization during exercise.

Researchers also found exercise in a fasted or fed state had significantly different effect on genes involved with lipid metabolism.

Researchers conclude feeding before exercise may lower the amount of fat burn during exercise long term.

A 2018 review (2) fasted vs. fed exercise and impact on metabolism found fasted exercise had significantly higher levels of free fatty acids (FFA) compared to exercise after being fed.

A higher level of FFA after exercise suggests a higher amount of fat was broken down for fuel during exercise.

These studies conclude exercise without eating beforehand could lead to a higher fat burn during (and possibly after) exercise.  However, not all research has found a significant difference in fat burn from exercise fasted or fed.

A 2014 study (4) assessed changes in lean and fat mass in young women on a low calorie diet that either exercised in a fed or fasted state for 4 weeks.  Exercise was for 1 hour three days a week.

Both groups lost significant amounts of weight and fat mass after 4 weeks, but there was no significant difference between the fed or fasted groups.

Therefore, this study suggests exercise in a fed or fasted state was not significant to overall weight loss.

Bottom line

Some, but not all, research shows exercise in a fasted state may increase fat burn.  More research is needed to substantiate if exercise in a fasted state is better for fat loss.

Down sides of not eating before a workout

Exercising when you have low energy reserves may increase fat burn, but it doesn’t necessarily mean a higher calorie burn.

In the 2017 study (5) that had overweight men walk in either a fasted or fed (2 hours before exercise) state, the fasted state group had higher fat burn.

However, the overall calorie burn was significantly higher in the group that was fed beforehand.

A 2015 study (6) assessed the impact skipping breakfast had on same day evening exercise.  Researchers found total calorie intake was the same between breakfast eaters and the group that skipped breakfast because the group that skipped breakfast ate more for lunch.

The group that ate breakfast had a 4.5% greater exercise output compared to the group that skipped breakfast.

While this study wasn’t exactly looking at exercise in a fed or fasted state, it does suggest skipping meals can impact exercise performance.

In other words, you can’t necessarily “make up” for skipped nutrition later if you’re trying to have peak exercise performance.

Bottom line

Eating before exercise could increase total calories burned and/or maximal output.  Therefore, not eating before exercise may lower total energy output in a workout.

Benefits of eating before a workout

Why should you eat something before you work out?  Eating something before you workout can provide fuel to your muscles, especially carbohydrates which are relatively easy to break down.

If you are doing pro-longed exercise, greater than 60-90 minutes, eating something before you exercise can be beneficial.

Even if you are exercising less than 60 minutes, eating something could help give you more energy for your workout.

Bottom line

Eating something before a workout can help give you more energy, especially for prolonged exercise.

When should you eat before a workout?

When you should eat before a workout can depend on many factors including what type of activity you are doing and your individual tolerance.

When you should eat before exercise is very individualized; just because someone can eat a snack 30 minutes before a run doesn’t mean it will be best for your body.

A general estimate for most people is to eat something 1-3 hours before exercise.

You don’t need to eat an additional snack or meal before exercise; you can simply time your workouts 1-3 hours after your meals if you work out later in the day.

If you exercise in the morning, you may not have time to eat something 1-3 hours before you exercise.

You could eat something light, like a banana, before you exercise.  Or, you could simply drink something like a sports beverage before you get going.

If you are doing an exercise with jarring to your digestive tract, like running, you may need to allow for extra time before you workout compared to other lower impact exercises.

Bottom line

There is high individual variance for when to eat before a workout.  In general, eating 1-3 hours before exercise is recommended.

What to eat before a workout

The Academy of Nutrition and Dietetics (7) recommends eating a balance of protein and carbohydrates before exercise.  Fat can also be included but should be minimal before exercise.

You don’t need a fancy sports nutrition bar or supplement before you exercise.  Real foods can be perfect solutions for pre-workout nutrition.

Examples can include:

• Nut butter and banana
• Half (or whole) sandwich
• Oatmeal
• Toast with nut butter and/or jam
• A handful of dry cereal

All these options naturally provide some carbs and protein.  You can experiment with trying different foods for pre-workout energy, but keep in mind it’s not a good idea to experiment with what you eat before a competition.

Bottom line

A pre-work out snack/meal can be a variety of things.  A combination of carbs, protein and a little fat is recommended before exercise.

Eating after a workout

Besides eating before a workout, what you eat after you work out is another important consideration.  In fact, some health experts argue what you eat after exercise may be more important than what or if you eat before exercise.

After you exercise, your muscle cells are “turned on” to rebuild their muscle glycogen stores.  Eating after exercise can help rebuild muscles which can translate to improved fitness gains down the road.

What should you eat after a workout? 

This again will depend based on how hard and long you exercise and what, if any, you ate before.  In general, it is mainly recommended to get a mix of carbohydrates and protein after exercise.

If you deplete your muscles, like after a long run lasting more than 90 minutes or an exhaustive lifting session, recovery nutrition can be even more important.

Eating a ratio of 4:1 carbohydrate to protein respectively can be a general guideline for optimally rebuilding muscle stores soon after exercise.

Examples of what to eat after a workout can include:

• Smoothie with fruit, dairy (or dairy alternative) and optional protein powder
• Oatmeal with berries
• Greek yogurt with fruit and nuts
• Low fat chocolate milk
• Sandwich or wrap with lean protein

Remember, just because you did a workout doesn’t mean you may not need to add a meal or snack to your daily food intake.

Planning meals around exercise can be an easy way to cover your nutritional needs without increasing your food intake.

However, if you are exercising long periods of time or for multiple sessions per day, you may need to add additional meals or snacks to your diet.

Work with a sports dietitian to assess your needs and build a nutritional plan around your workouts.

Bottom line

Eating after a workout can be just as if not more important than what you eat before a workout.

Conclusion: To eat or not to eat before a workout?

Whether you need to eat before a workout can depend, and there really isn’t one right answer.  The reality is either option can work.

If you workout first thing in the morning, it’s ok if you don’t eat anything before you workout.  However, if you exercise for a longer amount or have specific training goals for a workout session, eating something before a workout becomes more important.

Some studies suggest exercising in a fasted state may increase rate of fat breakdown.  However, not all studies have shown this.  Therefore, more research is needed.

If you work out later in the day, chances are you probably have eaten something in the past 4-5 hours.  However, if you exercise later in the day and have skipped a meal, some research suggests this could hinder exercise performance.

Your total nutrition for the day is the bottom line for your overall health and how your food intake affects your exercise goals.

The post Should I Eat Before Working Out? appeared first on Calorie Secrets.

With close to one out of three Americans claiming to experience bloating, you or someone you know probably suffers from this condition.

Research suggests between 6-31% of the general population experience bloating, and people with digestive conditions like Irritable Bowel Syndrome (IBS) can experience bloating more often (1).

What is bloating?

Bloating refers to the abdomen feeling swollen or inflated.  It can vary in intensity and duration.  Sometimes, but not always, the belly can actually be distended with bloating.

Excess gas (belching or flatulence) may or may not accompany bloating.

Bloating can have many causes, but your diet can be a main factor for reducing or preventing bloating.

11 easy tips for reducing or preventing bloating

Keep in mind combining some of these tips may be needed to best help control your bloating, and you should consult your healthcare team first before making any changes.

The exact causes of bloating are not always well understood and can vary person to person.

Must Read: Why is my stomach getting bigger

1. Eat slowly and chew thoroughly

If you have bloating accompanied with excess belching and/or flatulence, you may be swallowing too much air when you eat.  Excess air may be a factor for feeling bloated.

Eating too fast and not chewing your food are ways you can swallow excess air.  To combat this, slow down when you eat.  Chew your food thoroughly instead of inhaling it.

Mayo Clinic (2) suggests eating on the run or when you are stressed can increase the amount of air you swallow while eating.

Make eating a relaxing event instead of cramming food down your throat because you only have a few minutes to eat.  If you multi-task when you eat, turn off other distractions and just focus on your food.

Chewing your food adequately is an important step in digestion; it breaks food down for further digestion in the stomach.

How many times should you chew your food?

A 2011 study (3) compared differences in chewing between obese and lean subjects.  Researchers found obese participants had a higher food ingestion rate and lower number of chews compared to lean subjects.

Both obese and lean participants consumed less food with higher number of chews (40) compared to less chews (15).

While there is no magic number of chews per bite, chewing food more thoroughly, around 30-40 chews per bite may be a good goal.  However, there is no need to get excessive with over chewing your food.

2. Put your fork down in between bites

Slowing down when you eat can be hard in our fast paced lifestyle.  How can you learn to slow down when you eat?  A practical way to slow you down is to put your fork (or spoon) down in between bites.

If you are eating something with your hands, put your food down in between bites.

Slowing down when you eat will not only lower risk for swallowing excess air, it can also help you eat less at meal times.

Eating too fast can translate into eating beyond feeling full to the point of feeling stuffed.  Slowing down when you eat can give your body more time to send signals to the brain indicating when you’re full instead of blowing past that point.

Bottom Line

Eating slowly and chewing your food thoroughly can lower the amount of air you consume when you eat which could help lower bloating.

3. Try a low FODMAP diet

Following a low Fermentable Oligosaccharides, Disacharides, Monosacharides and Polyols (FODMAP) diet has been shown to lower bloating especially with sufferers from IBS

These FODMAPs are types of carbohydrates found in foods.  If these types of carbohydrates are poorly digested, they can ferment in the intestine which draws in water and can increase gas formation.

This can cause bloating, gas, diarrhea and/or constipation.

If your bloating is related to poorly digesting FODMAP foods, eliminating them from your diet may help prevent bloating.  Following a low FODMAP diet is commonly recommended for those with IBS flare ups.

Examples of foods that contain FODMAPs include:

• Garlic
• Onions
• Cruciferous vegetables
• Dairy foods
• Legumes
• Most fruits (they are a natural source of fructose)
• Wheat based grains
• Pistachios and cashews
• Sugar alcohols (check chewing gum)

Many nutrient dense foods are considered high FODMAP foods.  Therefore, following a low FODMAP diet may be restrictive and deficient in key nutrients.

Following a low FODMAP diet long term may not be recommended for overall health.

In general, a low FODMAP diet is usually prescribed for between 2-6 weeks.

Bloating or other digestive symptoms can be from various underlying problems.  Following a low FODMAP diet should be recommended and followed under the guidance of your healthcare team.  Certain foods may be allowed back in your diet depending in individual tolerance.

Bottom Line

Following a low FODMAP diet may be helpful in preventing and treating bloating.  However, following a low FODMAP diet should be short term and individually customized with the help of your healthcare team.

4. Avoid getting constipated

In a 2009 study (4), participants with IBS constipation had significantly more bloating and abdominal distention compared to healthy volunteers.

Constipation may be an underlying condition of some digestive disorders like IBS.  However, dietary wise, you can lower your risk for constipation from two main nutrients: fiber and fluids.

Eating fibrous foods and drinking adequate fluids (should be mainly water) can help lower risk for getting constipated.

Check with a dietitian which fibrous foods will be best for you to add to your diet, as some high fiber foods are also high FODMAP foods.

Make sure when increasing fluid intake you are not increasing your fluids from drinks with a straw (see number 5 below).

Another tip to lower risk of constipation is to avoid eating a lot of fatty foods in one sitting.

Exercise, especially weight bearing exercise, can also help prevent and treat constipation.

If constipation is severe and dietary intervention does not alleviate symptoms, consult your doctor.  A medication such as a laxative may be needed.

Bottom Line

Getting adequate fiber and fluids are important dietary steps to reduce risk of constipation.

5. Eat smaller portions

Over eating can make you feel stuffed- uncomfortably full- which can lead to feeling bloated.  Therefore, eating smaller portions can help alleviate or prevent bloating.

Eating smaller portions can and should go hand in hand with eating slowly.  By eating slowly, your portion size at meal times may naturally go down.

If you don’t want to cut your food intake or are feeling hungry from eating smaller portions, eat more frequent smaller meals throughout the day.

Bottom Line

Eat smaller portions to prevent being overly full.  Eating slowly can help you eat smaller portions.

6. Cut out other ways you swallow air: straws, carbonated drinks and chewing gum

There are other ways you may be swallowing excess air besides eating too fast.

Drinking from a straw, chewing gum and drinking carbonated beverages are other ways you can swallow extra air which may increase risk for feeling bloated.

Chewing gum can also be a source of FODMAP, so eliminating chewing gum may help fight bloating 2 ways: it lowers the amount of air you swallow and can eliminate a potential FODMAP source in your diet.

It is important to keep up your fluid intake, but eliminate the straw.  Switch to drinking straight from the bottle or cup.

Carbonated drinks can release the carbon dioxide bubbles in your digestive system which could exacerbate bloating.

If you consume a high amount of carbonated drinks (sparkling water counts), switch in more “flat” uncarbonated fluids.

Bottom Line

Avoiding excess air intake can help prevent bloating.  Eliminate carbonated drinks, drinking from a straw and chewing gum.

7. Take antibiotics for bacterial growth in the intestine

Some instances of bloating are from an underlying issue of bacterial over growth.  In this instance, to relieve bloating you need to fight the bacterial growth in the intestine.

A 2011 review (5) on treating abdominal bloating suggests antibiotics may help relieve bloating associated with: bacterial fermentation in the colon, altered gut flora or from a condition called small bowel bacteria overgrowth.

Consulting your healthcare team can help you get to the root of your bloating.  If it is from a bacterial source, an antibiotic may reduce bloating the best.

Bottom Line

If bloating is related to underlying bacterial growth in the digestive tract, antibiotics may be needed to treat bloating.

8. Get more probiotics in your diet

If your gut bacteria are off, bloating can be problematic.  Everyone has bacteria in the colon, but what type of bacteria can differ.  Diet can have an impact on gut bacteria.

If you have more “negative” bacteria in the gut than positive probiotic bacteria, bloating could be a symptom.  Some types of bacteria are more prone than others to produce excess gas.

To help prevent bloating, getting more probiotic foods in your diet may help.  However, the efficacy of probiotics on treating bloating has not been consistent in research studies.

If you are wondering about a probiotic supplement, consult your healthcare team.

Dietary sources of probiotics include: fermented vegetables, kefir, yogurt, fermented soy (tempeh) or kombucha.

Bottom Line

Probiotics can help prevent the buildup of harmful, gas producing bacteria in the gut.  Some but not all studies have shown probiotics may be helpful in treating bloating; more research is needed.

9. Peppermint oil may help symptoms for IBS

If you have bloating related to IBS, peppermint oil may help relieve symptoms of IBS according to a 2014 review (6).

More research is needed if peppermint oil may be helpful for bloating in those without IBS.

Before consuming peppermint oil, consult your healthcare team.  Peppermint oil may increase risk of other side effects including heartburn.

Bottom Line

Some studies have shown peppermint oil may help alleviate IBS symptoms.

10. Consult your doctor for medications or herbal remedies

Dietary intervention alone may not be enough to relieve or prevent bloating.  Certain medications may be needed to fully prevent or relieve your bloating depending on the root cause.

Medications that impact IBS related bloating can include: laxatives, stimulants of fluid secretions in the gut, prokinetics (help the muscular movement in the digestive tract), serotonergic agents, opiods or anti-diarrheal drugs.

What about herbal remedies?  Before taking an herbal supplement, consult your healthcare team because supplements can interact with medications or have other effects in the body.

Some research has shown the herbal remedy carmint to be effective in treating bloating, but this study was small and more research is needed (6).

One study did not find St. John’s Wort to be significantly different than a placebo on treating bloating in study participants.

Other herbs or Chinese medicines can claim to help bloating, but research findings are scarce if any.  Therefore, use with caution.

Bottom Line

Medications may be needed to address the underlying problem with some people’s bloating.  Dietary intervention may not be enough.

11. Keeping a food log can help you identify patterns with bloating

How can you know what dietary changes best help or make your bloating worse?

Keeping a food log can help you pinpoint any consistencies in what causes or helps your bloating.  Bloating may be linked to some specific foods in your diet, and keeping a food log can help you identify the sources.

If you have tried a low FODMAP diet with success of helping your bloating, work with a dietitian to help you slowly re-introduce certain foods back into your diet one at a time to test outcomes with bloating.

The post 11 Ways to Reduce or Prevent Bloating appeared first on Calorie Secrets.

The following foods can help alleviate discomfort from heartburn: ginger, bananas, melons, oats, lean meats, fennel and green vegetables.

Research studies show heartburn (acid reflux, or indigestion) has increased 47% over the past few decades according to a 2012 Today article (1).

The NIH estimates about 1 in 5 Americans suffer from heartburn (2), so chances are you or someone you know experiences at least occasional heartburn.

Heartburn can cause pain in the lower esophagus/upper stomach area because the stomach acid is coming back up into the esophagus.  The esophagus is not designed like the stomach to handle acid, so it causes a burning sensation.

The NIH suggests other symptoms associated with chronic heartburn can include: bad breath, tasting acid in the back of your throat when eating, nausea, stomach pain, respiratory problems or wearing teeth down.

Treating chronic heartburn is important because left untreated it could lead to other serious medical conditions.

If you experience heartburn that does not get better with over the counter medication or dietary changes, consult your healthcare team.

Heartburn can be a result of weight gain, pregnancy, side effect from certain medications, inhaling second hand smoke or be a result of other medical condition.

Foods that fight heartburn

Consider adding the following foods to your diet to help alleviate discomfort from heartburn, but keep in mind individual needs can vary.

These foods may not be the best for everyone with heartburn, so working with your medical team to individualize your diet is recommended.

1. Ginger

Ginger has been used as a digestive aid for centuries, and a 2013 review (3) on the gastroprotective effects of ginger suggest there is some research to validate ginger’s beneficial role in digestive health.

Consuming ginger products may be considered good for heartburn as well as gastritis, nausea, indigestion and ulcers.

You can add real ginger by grating ginger and putting in smoothies, baked goods, dressings, marinades, oatmeal or adding to stir fry vegetables.

Drinking ginger tea can be a way to get ginger in your diet and contribute to your hydration status.  Be aware of drinking sweetened ginger drinks as these can be high in sugar and may counteract some of ginger’s positive effects on digestion.

2. Bananas

Like ginger, bananas are a go to food for various digestive ailments.  Bananas are considered easy to digest and will not increase heartburn risk.  Fruits can sometimes irritate heartburn, but choosing low acid fruits like bananas can help lower risk.

About 99% of people can tolerate bananas without increasing heartburn risk, but about 1% of people suffering from heartburn may find bananas can irritate heartburn.

3. Melons

WebMD (4) suggests melons can also be considered a low acid fruit choice which may be good for those with heartburn.

Any variety of melons watermelon, cantaloupe or honey dew can be a good choice to get fruit in the diet without increasing acidic content in the stomach.

4. Oats and other whole grains

Oatmeal and other whole grain choices are not likely to increase risk for heartburn.  Oatmeal can be a better alternative to sugary cereals in the morning which can be high in sugar and low in fiber.

Oatmeal’s high fiber content causes you to feel full long after you’re done eating.  To get the maximum health benefit out of oatmeal, use plain oats (regular or quick) and add some low acid fruit on top to add some sweetness.

Other whole grains like whole grain bread, brown rice, quinoa or whole wheat couscous can also be better choices for heartburn compared to white bread, rice or white pasta.

5. Lean meats

Choosing low fat proteins is key for reducing risk for heartburn.  Choose lean cuts of meats such as chicken or turkey breast, lean pork loin or even lean beef cuts.

6. Fennel and green vegetables

Fennel is not common in Western diets, but it can be a delicious, heartburn friendly addition to your diet.

Fennel is considered a low acid vegetable, so it should be safe for most people who have heartburn.

An easy way to add fennel to your diet is to slice the bottom white part and put in with your salads.  It can also be eaten just how it is for a crunchy, slightly licorice taste.

What foods should you avoid for heartburn?

The NIH (5) suggests restricting the following foods if you have heartburn.

Foods or drinks with caffeine

Caffeine may increase risk of heartburn in some people.  Coffee and some teas can be obvious things to cut out, but chocolate products may also cause irritation because they can have caffeine.

Peppermint

Peppermint can be surprising because some heartburn supplements are mint flavor.  However, the NIH suggests avoiding mint flavor if you have heartburn.  Instead of drinking mint tea, drink ginger tea.  If you want to add an herb that may help with heartburn, parsley may be a good choice.

Fatty or spicy foods

Fatty foods can make food sit in your stomach longer which may increase risk for heartburn.  Therefore, choosing foods that are low in fat and with low fat cooking methods may be better tolerated for heartburn relief.  Spicy foods may increase the stomach’s acid production which can also increase heartburn risk.

Tomato products

Tomatoes are relatively acidic, so cutting back on tomatoes and tomato based products may be helpful.

Alcohol

Lastly, alcohol may irritate heartburn symptoms.  Therefore, cut or limit alcohol intake for lowering risk for heartburn.

The post What Foods or Drinks are Good for Heartburn? appeared first on Calorie Secrets.

Milk is considered a nutrient dense food.  It is a good source of protein, calcium, vitamin D, potassium and vitamin A.  What can vary in milk is the fat content with whole milk having the highest amount of fat and skim milk having the least amount.

The main health message for milk intake for many years has been: drink 3 cups of milk per day and choose low-fat or non-fat (skim) milk.

Choosing low fat or skim milk over full fat milk is a lower calorie choice and was thought to provide heart health benefits by being lower in saturated fat.

However, recent research has suggested drinking skim milk in place of higher fat milk may not provide advantages for heart health and/or weight regulation.

Some health experts are now even calling into question if drinking milk is really even required for optimal nutrition.

For example, people with lactose intolerance can get all nutrients from milk from other food sources.

Is milk an important part of the diet?

With what seems confusing messages surrounding milk intake, what is the bottom line?  Is skim milk healthy?

Bottom line

The health message around milk has changed somewhat over the years.  Either full fat or skim milk can be considered healthy.

Difference between whole and skim milk

The main options for dairy milk differ mainly by fat content.  For example, a cup of whole (full fat) milk provides 148 calories with 8 grams of fat.  A cup of skim (non-fat) milk provides 83 calories and less than 1 gram of fat.

The carbohydrate, vitamin, mineral and protein content is the same or very similar between mainstream dairy milk options.

The exception to this is some milk options have now been changed at the basic level to have a higher protein amount than other milks.

Bottom line
The main difference between different types of milk is the fat content.

What is skim milk?

Milk straight from a cow, or other animal, will naturally have some fat in it.  For centuries, this is how people drank milk: unchanged full fat version.

Skim milk came about as a way to drink milk without the fat.

Essentially, skim milk is full fat milk with the fat (cream) removed.  The cream is skimmed off.

Full fat or whole milk is not only fat; it is closer to three percent fat.  This amount drops down to virtually zero for skim milk.

Milk that is one or two percent has some of the fat left in; it isn’t all skimmed off.

Bottom line
Skim milk is regular milk with the fat skimmed out.

Skim milk nutrition

A cup of skim milk provides:

• 83 calories
• 0 grams of fat
• 12 grams of carbohydrate
• 8 grams of protein
• 30% DV calcium
• 10% DV potassium
• 20% DV vitamin B12

From whole to skim milk, a cup of milk provides about the same carbohydrate, protein, calcium, vitamin B12 and potassium content.

Vitamin A and D are lost when the fat content is removed with skim milk, but they are fortified back in.

Therefore, all vitamin content is the same no matter what milk choice.

Because skim milk is virtually fat free, it provides fewer calories than whole milk.  A cup of whole milk provides about 148 calories compared to 83 calories for skim milk.

Bottom line

A cup of skim milk provides about 80 calories and is a source of protein, calcium, potassium, vitamin A, D and B12.

What is skim milk used for?

Skim milk is used as a non-fat milk choice.  It can be used as a replacement for higher fat milks whether its drinking a cup at meal times, pouring on cereal or used for cooking.

If you are using skim milk in a recipe, note the outcome may be affected because of the very low fat content.  Milk may be used in a recipe to provide some fat, so substituting skim milk may not always provide the best outcome.

Skim milk has been a recommended dairy source because it fits into a low fat diet.  A low fat diet (< 30% calories from fat) has historically been recommended for weight loss and heart health.

Bottom line

Skim milk can be used for any milk application.

What is skim milk powder used for?

Skim milk powder is basically dehydrated skim milk.  The powder form of skim milk has the water removed.

It contains less than 5% moisture by weight, less than 1.5% fat by weight and a minimum protein content of 34% (1).

Skim milk powder or non-fat dry milk can be used in: baking bread for increasing volume, ice cream, meat products, cultured dairy products or in various packaged mixes (2).

Bottom line

Skim milk powder is skim milk with the water removed.

How much skim milk should you drink?

The USDA recommends adult men and women consume 3 cups of dairy per day.

A cup serving can include:

• 1 cup of milk
• 1 cup of yogurt
• 5 ounce of hard cheese
• 2 cups of cottage cheese or ½ cup of ricotta cheese

Why does the USDA recommend adults consume 3 cups of dairy per day?  Dairy products are a source of many nutrients and can make a significant contribution to the US population’s nutrient intakes.

A 2015 study (3) analyzed dietary data from almost 9,000 participants.  Researchers found the majority of children over 4 years and almost all adults do not meet the recommended daily dairy intake.

See also: Is there any sugar in milk and is it bad for you?

Researchers suggest increasing dairy intakes would significantly lower risk for inadequate intake for calcium, magnesium, potassium and/or vitamin A.

How much skim (or other types of) milk you should drink depends on what the rest of your diet looks like.  How much dairy (or dairy alternatives) are you getting in your diet?

If you consume cheese or yogurt, drinking a cup of milk may be adequate for reaching your dairy intake recommendation.

If you don’t get other dairy sources in your diet, you may want to drink 2-3 cups of milk per day.

Bottom line

How much milk you should drink depends on how much other dairy foods you are getting in your diet.  The USDA recommends adults consume 3 cups of dairy per day.

What if you can’t drink milk?

If you have lactose intolerance or have other health reasons you should not consume milk, you can still get the nutrients from dairy in your diet.

Dairy alternative milks such as: soy, oat, almond, etc. milks are usually fortified with nutrients naturally found in milk like calcium, vitamin A, D and B12.

Recommended intake is the same for most adults: 3 cups per day.  If you consume dairy alternatives, check to make sure they are fortified with vitamins and minerals.

Besides consuming dairy alternative milks, you can aim to eat more calcium sources in your diet.

Non-dairy sources of calcium include:  sardines (or other fish with small bones), fortified juices, tofu, leafy greens or fortified grains.

Bottom line

If you can’t drink milk, aim to get dairy nutrients from other food sources in your diet.

Is skim milk healthier than whole milk?

A cup of whole milk provides 8 grams of fat (12% DV) with 4.6 grams (22% DV) coming from saturated fat.

Choosing skim milk, which has virtually zero grams of fat, over whole milk seems like a no brainer for a low fat diet.

Following a low fat diet (less than 30% calories from fat less than 10% from saturated fat) has been advised for heart health for many years.

However, recent research has put into question these guidelines for following a low fat diet.

Dietary fat and heart health

Observational studies have shown high intakes of saturated fat can raise total blood cholesterol levels.  Hence the recommendation for low fat (especially saturated fat) diets.

However, what is more clearly understood by researchers now is total cholesterol is only partly related to heart disease risk (5).  LDL cholesterol size and type may be more important than total cholesterol levels.

Foods with saturated fats provide a variety of fats; some of these saturated fats can be considered neutral or even beneficial for heart health.  All saturated fats are not necessarily evil.

Researchers also now know when saturated fats are replaced with refined carbohydrates this can pose an even greater risk for heart disease and even weight gain.

Therefore, eating low fat or fat free foods in place of foods with fat may not be “better” if it means these foods are higher in sugar.

For example, consuming low fat cookies with higher sugar content are not healthier than regular cookies with higher fat but lower sugar content.

Therefore, current recommendations are shifting towards limiting refined carbohydrate intake instead of solely focusing on saturated fat intake.

Bottom line

Just lowering saturated fat intake isn’t the only consideration for heart health.  Replacing saturated fat with refined carbohydrates is not recommended.

Should you drink whole or skim milk?

The shift in research and recommendations on saturated fat and heart health are still underway.  Current guidelines still recommend a diet low in saturated fat.

However, refined sugar intake continues to gain ground as an important consideration for health.

Health experts suggest these new studies on saturated fat and heart health do not give the green light to consume as much saturated fat as you want.

Moderation and balance in nutrients is still recommended.

If you are wondering if you should drink whole or skim milk, take a step back and look at your whole diet.  Are you getting fats from other places in your diet?  Are you intentionally following a low calorie/fat diet?  Skim milk may be a good choice.

Do you follow a low fat diet already?  If you want to consume whole milk in place of skim milk, this choice may work in your diet without negatively affecting your health.

Lastly, but maybe most importantly, which milk choice do you want?  Which one will most satisfy you?  Whichever one that is can fit into a healthy diet.

Bottom line

Either whole or skim milk could fit into a healthy diet.  Taking a look at your overall diet can help guide which choice may be best for you.

Is skim milk better for weight loss?

Choosing skim milk over other higher fat milk options seems like a logical choice for weight loss because skim milk is lowest in calories.

Cutting extra calories from your diet is an important staple for weight loss.  So, switching from higher fat milk to skim milk can help you cut some calories.

However, choosing skim milk over higher fat milk doesn’t always translate to simply saving calories.  Why?  Because skim milk is so low in fat, it is not as satiating after eating compared to regular milk.

Choosing skim milk in place of higher fat milk can mean you are still feeling hungry and not satisfied after consuming it.  This may in turn lead you to eat extra of something else.

If it is refined carbohydrates, like in the form of an extra cookie, choosing the skim milk didn’t really help your waist line.

A 2013 review (6) on the relationship between dairy, high fat dairy and obesity risk concluded high fat did NOT contribute to obesity risk.

In fact, what may be surprising, consuming high fat dairy was actually inversely associated with obesity risk.

These results may seem counter-intuitive: consuming the higher calorie milk was actually associated with a lowered risk for obesity.  

Researchers suggest one reason why this relationship may be is due to the satiating fat from regular milk.  Consuming the fat can down play appetite after eating.

If you consume skim milk, you don’t get that satiating effect which can leave you more apt to eat more of something else.

The reality for weight loss is there is no one way to lose weight.  Can you choose skim milk to cut calories to lose weight or prevent weight gain?  Yes.  Can you choose whole milk to lose weight or prevent weight gain?  Research studies say yes.

What will depend on weight loss is your overall diet intake, exercise patterns and other lifestyle behaviors.

Bottom line

Skim milk may not always be the best choice for weight loss.  Studies have shown full fat dairy to be associated with a reduced risk for obesity.  Either option could fit into a balanced weight loss plan.

Can you eat dairy and lose weight?

Some studies suggest consuming dairy products may be beneficial for weight regulation.  For example, a 2014 review (7) found the consumption of yogurt and other dairy foods is associated with a lowered risk of weight gain and cardiovascular disease.

This and other studies suggest you CAN eat dairy and lose weight.

However, this does not give you a pass to eat all the ice cream and sweet dairy products you want and still expect to lose weight.

Whether it’s from skim or full fat milk, keep sweetened dairy products to a minimum.  Ice cream, yogurt, yogurt drinks and yogurt covered snacks can all be high in sugar which does not benefit weight loss or heart health.

Dairy is a natural carbohydrate source, but adding sweeteners can add a lot of sugar- even as much as a can of cola.

Choose unsweetened dairy options and add fruits or a touch of honey if you want to add your own sweet flavor.

Bottom line:

You can eat dairy and still lose weight.  Research studies have shown consuming dairy to be associated with lowered risk for weight gain.

Is skim milk healthier than soy milk?

Both skim and soy milk can be low fat milk options.  Soy milk provides slightly more calories per cup and is slightly higher in fat content.

Both skim and soy milk provide about 7-8 grams of protein per cup, but soy milk is slightly higher in carbohydrates.

Soy milk can have varying levels of vitamins and minerals depending how (or if) it is fortified.  Skim milk is always a good source of calcium, vitamin D and B12.

Most commercially made soy milks provide the same or close to the same levels of vitamins and minerals in cow milk.

Which one is healthier?  Both options can be part of a healthy diet.  If you are looking for the option that is considered a better protein source for muscles, skim milk edges out soy milk.

Skim vs soy vs almond vs other milk alternatives

Soy milk used to be a main dairy alternative source, but there are currently many options for dairy alternative milk sources available at most grocery stores.

Popular options can include: oat, rice milk, almond milk, cashew or flax seed milk.

Among dairy alternative milks, soy milk generally provides the most protein.  Nut or grain based dairy alternatives are usually a poor protein source and may only provide a gram or two of protein per cup serving.

Dairy alternatives can also vary in vitamin and mineral content.

See also: What is the healthiest milk to drink

Skim milk can provide the best protein quality compared to other dairy alternatives.  However, some are concerned about hormone levels in milk which may lead them to plant based options.

Any dairy alternatives or milks can fit into a healthy diet.  The important factor is consuming in moderation, eating a variety of foods and knowing the limits of whatever dairy/non-dairy option you choose.

Bottom line

Skim milk may have the best quality source of protein, but other dairy alternative milks can also fit into a healthy, balanced diet.

Skim and soy protein and muscle mass

Both whey and soy proteins are considered “fast” proteins that can stimulate protein synthesis.  However, whey protein from dairy may have an advantage to building muscles compared to soy proteins.

A 2007 study (8) examined the effect of consuming either a soy milk or skim milk beverage after resistance exercise.

Researchers found both proteins can stimulate muscle mass growth.  However, researchers concluded chronic consumption of dairy protein supports a more rapid gain of lean muscle.

This study suggests chronic consumption of skim milk compared to soy milk may be advantageous for muscle growth.

Bottom line

Both skim and soy protein can help stimulate muscle growth, but skim milk protein may have an advantage to quicker muscle mass growth.

The post Skim Milk: Health Benefits and Nutrition (Research Based) appeared first on Calorie Secrets.

Apple cider vinegar is considered a remedy for many ailments, but there is not always scientific validity for health claims.  Some research suggests it may play a role in weight loss, blood sugar regulation, heart health benefits or impacting cancer risk.

Drinking apple cider vinegar in moderation (if you can stand the taste) may be safe and even beneficial for most people, but consuming excess is not recommended.

Apple cider vinegar is acidic; therefore, consuming too much may cause tooth enamel erosion, irritation to the digestive tract or possibly weaken bones.

If you take medication, speak with your healthcare team before adding it to your diet.  Apple cider vinegar may interfere with some medications.

Apple cider vinegar is not a magic bullet cure all for any health condition and adding it to your diet won’t guarantee weight loss or other major changes to your health.

What is apple cider vinegar?

Apple cider vinegar is basically fermented apple juice.  Yeast gets added to apple juice which turns the sugar from apples into alcohol.

Bacteria further break down the alcohol into acetic acid which gives the strong taste and smell.

The acetic acid gives the acidic property of vinegar and may also be a main player in health benefits associated with consuming apple cider vinegar.

Bottom Line

Apple cider vinegar is basically fermented, acidic apple juice.

Apple cider vinegar health benefits

Vinegar has been used for centuries as a remedy for various health ailments.  For example, US doctors in the 18^th century used vinegar to treat stomach, croup, poison ivy and dropsy (1).

Many studies have shown vinegar to offer health benefits, but not all claims tied to consuming vinegar are backed by research.

Here are some research based claims for apple cider vinegar’s health benefits.

Apple cider vinegar and weight loss

Apple cider vinegar can be a trendy go to for supposed weight loss results.  Can drinking apple cider vinegar really help with weight loss?

A 2014 review (2) on vinegar’s effects on metabolism concluded only some- not all- studies have shown vinegar may positively influence weight loss.

More large scale studies are needed before definitive health claims related to apple cider vinegar and weight loss can be made.

The main research showing apple cider vinegar may benefit weight loss was a 2009 Japanese study (3).

Researchers had study participants consume daily either no vinegar, 15 ml of vinegar or 30 ml of vinegar mixed with 500 ml of water for 12 weeks.

Participants in the vinegar groups had significantly lower body weight, visceral fat, waist circumference and triglycerides than participants who had the placebo.

Therefore, researchers concluded daily consumption of vinegar may aid weight loss.

Other animal studies have shown vinegar to suppress body fat accumulation.  Therefore, some suggest this may mean consuming apple cider vinegar may help prevent weight gain.

However, more research is needed in humans.

Dr. Schmerling from Harvard Health (4) suggests to date the research for apple cider (or other) vinegars promoting weight loss is not strong.

Bottom line

Some small studies have shown apple cider vinegar may aid in weight loss.  However, more research is needed.

Vinegar and appetite

One possible way consuming apple cider vinegar may affect weight regulation is through appetite.  Vinegar’s taste is strong and acidic.

After consuming vinegar, appetite may naturally be suppressed.  Some studies have even found consuming vinegar may cause nausea and as a result lower appetite.

Bottom line

Apple cider vinegar may help lower appetite, but this may be at the expense of causing feelings of nausea.

Blood sugar regulation

Vinegar has been shown in many studies to lower the glycemic load of a meal.  For example, a 2005 study (5) found adding vinegar to a high glycemic meal significantly lowered postprandial (after meal) blood sugar levels.

Simply adding apple cider vinegar or other vinegars to meal times may lower the glycemic load of a meal.

Adding pickled vegetables to a meal is another way to add vinegar to your diet.

Lowering glycemic load from a meal can mean better blood sugar regulation; the body doesn’t have to produce as much insulin to maintain blood sugar levels.

Consuming vinegar before a meal has been shown to lower blood sugar levels in those with type 2 diabetes or insulin resistance (6).

However, before you start drinking apple cider vinegar before meal times to help regulate your blood sugar, speak with your doctor.

Apple cider vinegar may delay gastric emptying which could be problematic for some and may interfere with blood sugar regulating medications.

Bottom line

Vinegar has been shown to lower the glycemic load of a meal.  Adding apple cider vinegar or pickled vegetables to a meal may benefit blood sugar regulation.

Good for heart health: Lowering cholesterol

Some studies have shown apple cider vinegar may have a positive impact on heart health by lowering blood cholesterol levels.

A 2012 study (7) had study participants with high blood cholesterol consume 30 ml of apple cider vinegar twice a day for eight weeks.

Researchers found after eight weeks, participants had significantly lower total cholesterol, LDL cholesterol and triglycerides.

Researchers suggest the way apple cider vinegar benefits heart health may be from a combination of the acetic acid and flavonoids (antioxidants) from apples.

More large scale studies are needed for analyzed heart health benefits of apple cider vinegar.

Animal studies have shown vinegar and/or acetic acid to lower blood pressure.  However, human studies have not shown the same benefit.

Therefore, more research is needed for clarifying if vinegar benefits blood pressure (8).

Bottom line

Some small studies have shown apple cider vinegar may benefit heart health by lowering blood cholesterol and triglycerides, but more research is needed.

Oil and vinegar dressing for heart health

An easy way to integrate more apple cider (or other) vinegar into your diet is to use it as a base for salad dressing.

Researchers obtained food frequency data (9) from over 75,000 women and found a higher intake of oil and vinegar dressing (5-6 times per week) was associated with a lowered risk of fatal heart disease compared with those who rarely eat oil and vinegar dressing.

Consuming a vegetable rich salad topped with oil and vinegar provides a variety of heart healthy nutrients: fiber, antioxidants, acetic acid and omega 3 fatty acids.

Use an oil and vinegar based dressing in place of creamier dressing for a heart healthy swap.

Bottom line

Consuming a higher intake of oil and vinegar dressing has been associated with a lowered risk of fatal heart disease.

Apple cider vinegar and cancer risk

Eating a diet high in antioxidants may help lower risk for certain cancers.  Main sources of antioxidants in the diet include fruits, vegetables, legumes, whole grains, spices, herbs and olive oil.

Apple cider vinegar can also contribute as a source of antioxidants in the diet.

Proving one food (or supplement) can prevent or treat cancer is virtually impossible because so many factors influence cancer risk.

Therefore, be wary of health claims suggesting a food can prevent cancer.

Research from apple cider vinegar and cancer risk is not consistent.  For example, some research suggests apple cider vinegar was associated with decreased esophagus cancer risk, but some research suggests apple cider vinegar was associated with an increased bladder cancer risk (10).

More research is needed on how apple cider vinegar affects cancer risk.  Eating a variety of antioxidant rich foods is recommended for general health,and taking antioxidant supplements is not advised for lowering cancer risk.

Bottom line

Apple cider vinegar can be a source of antioxidants.  Research results are mixed on how apple cider vinegar may influence cancer risk.  Therefore, consume in moderation.

Apple cider vinegar diet

Can you have a diet built around consuming vinegar?  Unfortunately, the apple cider vinegar diet tries to do just that.  Sometimes the apple cider vinegar diet is claimed to be a “detox diet” although there is no scientific evidence to support these claims.

An apple cider vinegar diet doesn’t have a strict definition, but in general, it consists of consuming apple cider vinegar drink about three times per day.

The dose can vary but is generally about one to two tablespoons of vinegar per eight ounces of water.  Following a low calorie diet along with consuming the vinegar is usually recommended.

Incorporating apple cider vinegar into your diet may be safe for most people, but keep in mind this will not detox your body or be a magic bullet for weight loss.

Adding apple cider vinegar to your diet is no substitute for following a healthy, balanced diet long term.

Bottom line

Proponents of the apple cider vinegar diet can claim this diet can detox the body and boost weight loss.  However, there is no scientific evidence to support claims of detoxing the body.

Apple cider vinegar supplements

If you can’t stomach drinking apple cider vinegar, you may think opting for apple cider vinegar pills may be a more palatable way to get the benefits of apple cider vinegar.

However, as with most supplements, getting apple cider in pill form may not provide the same benefits.

Could cause damage to esophagus

There have been reports of apple cider vinegar tablets causing damage to the esophagus.  Due to these reports, researchers (11) conducted testing on eight different types of apple cider vinegar tablets.

The results from their analyses concluded a wider variety in acidity levels, tablet size and label claims.

In fact, researchers suggest they weren’t even sure apple cider vinegar was an actual ingredient in any of the tablets.

Caution should be used for taking apple cider vinegar tablets.  The supplement industry in general is not well regulated, and the purity, safety and authenticity of such supplements can vary.

If you notice irritation in your esophagus or other side effects from taking apple cider vinegar tablets, stop taking them and consult your healthcare team.

Bottom line

Apple cider vinegar can come in supplemental form for those who don’t want to drink it.  However, such supplements can vary in their ingredient purity and may cause irritation to the esophagus.

How much apple cider should you drink a day?

Drinking apple cider vinegar diluted in water or other liquid is common due to the strong flavor of apple cider vinegar.  Diluting it can minimize the acidity and strong flavor.

There is no set best dose recommended for apple cider vinegar.  More research is needed for recommending a certain dosage.

How much apple cider vinegar you should have per day can depend on various health factors and age.

How to drink apple cider vinegar

How to drink apple cider depends on how well you can tolerate the taste.  To start, you may want to just have one tablespoon (15 mL) mixed in 8-10 ounces of water.

If you can tolerate this amount, you can try adding two tablespoons (30 mL) with 8-10 ounces of water.

If you would rather get your apple cider vinegar in fast, you could do a small shot of a tablespoon or two at a time.

This will obviously have a strong flavor, but it is a quicker way to get it down.

There are several ways you can try to make an apple cider vinegar drink taste better.  You could add a little honey to your drink or try adding the apple cider vinegar to a fruit smoothie to mask the strong flavor.

For example, Greenblender has a recipe (12) for a spiced cinnamon apple cider vinegar smoothie that includes spinach, apple, zucchini, cinnamon, water, ice, walnuts and a tablespoon of apple cider vinegar.

Bottom line

You can drink apple cider different ways depending on how well you tolerate the taste.  A common way to drink it is combining 1-2 tablespoons with 8-10 ounces of water.

Side effects of apple cider vinegar

There can be various side effects from consuming apple cider vinegar especially if it is in excess.  Even small amounts may irritate the digestive tract.

If you start consuming apple cider vinegar, do so gradually to make sure your body handles it without any side effects.

Apple cider vinegar and teeth enamel

The acetic acid in apple cider vinegar causes a low pH (high acidity).  Consuming excess apple cider vinegar may weaken tooth enamel.

Dr. Schmerling with Harvard Health (13) suggests diluting apple cider vinegar in water to limit damage to tooth enamel.  Consuming apple cider “straight” can weaken tooth enamel faster.

Here are some ways to limit damage to tooth enamel from apple cider vinegar.

• Consume apple cider vinegar as part of a dressing instead of drinking it.
• Drink apple cider vinegar diluted instead of straight.
• Drink it through a straw.
• Rinse your mouth with water after drinking and wait at least 30 minutes before brushing your teeth.

Bottom line

Apple cider vinegar can damage tooth enamel.  Drinking it diluted, through a straw or as part of a dressing can lessen the wear on tooth enamel.

Apple cider vinegar and digestive health: a fine balance

Vinegar has been a remedy for various digestive ailments for centuries.  But, even in moderate doses it may irritate the digestive tract for some.

Vinegar may be beneficial for some digestive problems but may aggravate others.

Therefore, if you have digestive problems, you should consult your healthcare provider before you take apple cider vinegar.

Heart burn

Apple cider vinegar can be a popular recommendation from many websites for heart burn.

However, according to Dr. Marcelos Campos from Harvard Health (14) there is no research to date from medical journals looking at the impact apple cider vinegar has on heart burn.

Despite lack of evidence, many people advocate apple cider vinegar as an aid for heart burn relief.  How can something acidic provide heart burn relief?

It is not clearly understood but the acid from apple cider vinegar could actually help neutralize stomach acid which may bring heart burn relief.

Ulcers

Apple cider vinegar may cause further irritation to ulcers.  Drinking apple cider vinegar when you have an ulcer may cause exacerbate symptoms.

Gastroparesis

Gastroparesis is a condition where the muscles surrounding your stomach don’t move the food out of the stomach properly.  Gastroparesis can cause nausea, vomiting and issues with blood sugar.

Apple cider vinegar can exacerbate gastroparesis and should be avoided if you have this condition.

It may especially be problematic for insulin dependent diabetics because of the interference with blood sugar.

A 2007 study (15) concluded vinegar can affect gastroparesis in people with diabetes which can negatively interfere with blood glucose regulation.

Nausea

If you are feeling nauseous, drinking a diluted apple cider vinegar drink won’t help.  You’re better off holding off on any acidic substances until nausea calms down.

Bottom line

Apple cider vinegar is a commonly recommended remedy for heartburn, but there is no research to support these claims.  Apple cider vinegar may irritate certain digestive conditions.

Too much may harm bone health

Consuming apple cider vinegar in moderation- up to 1 to 2 tablespoons per day- shouldn’t cause any harm for bone health.

However, individual cases of people consuming very high doses of apple cider vinegar for an extended time have been known to cause altered blood potassium levels and weak bones.

In order for this to be a concern, intake of apple cider vinegar would be closer to about 8 ounces everyday for years.

In order to lower risk of weak bones from too much vinegar, consume in moderation.

Caution: possible throat burning in children

Apple cider vinegar tablets can especially increase risk for burning the throat.  However, there are no reports to date that specifically site apple cider vinegar as causing throat burning.

What may be a concern is if children get drink apple cider vinegar.  Acetic acid may be harmful for the throats of children.

Bottom line

Apple cider vinegar in excess has been shown to cause low blood potassium and weaken bones.  The acid content may be harmful for children if they swallow apple cider vinegar.

Drug interactions with apple cider vinegar

If you are taking any medication, it is best to consult your doctor before increasing your intake of apple cider vinegar.

A potential benefit of apple cider vinegar is potentially lowering the glycemic load of a meal.

However, this could back fire for diabetics who are insulin dependent.

Drinking apple cider vinegar before meals may interfere with insulin or other insulin sensitizing medications.

Consult your healthcare team before adding vinegar to your diet if you are on insulin or other glucose regulating medications.

Apple cider vinegar can interfere with diuretics, laxatives and drugs that lower potassium blood levels.

Therefore, if you are on these medications, speak with your doctor before adding vinegar to your diet.

Bottom line

Apple cider vinegar may interfere with certain medications including: insulin or other diabetic medication, diuretics, laxatives or potassium lowering medications.

Should you take apple cider vinegar?

Adding apple cider vinegar to your diet may be a healthy addition.  It can be another source of antioxidants, and when eaten with a meal may actually help lower the glycemic load.

Some studies have shown vinegar may have heart health benefits, and some limited studies have shown potential weight loss benefit.  However, more research is needed.

Adding apple cider vinegar to your diet isn’t a magic bullet fix for weight loss or any other ailment.  Some may find side effects even from moderate doses including weakening tooth enamel.

Some digestive conditions and certain medications may contraindicate adding apple cider vinegar to your diet.

Adding it to dressings or using it to pickle vegetables may be more tolerable and manageable than drinking it.

Bottom line

Apple cider vinegar may contribute some positive benefits to your diet, but it should be used in moderation.  It is not a magic cure for any ailment or detoxing your body.

The post Apple Cider Vinegar: Health Benefits but also Side Effects appeared first on Calorie Secrets.

Creatine is one of the most popular supplements athletes take. It is a rare example of a supplement that has a lot of research behind its health claims. Many studies have shown taking creatine properly can increase muscle mass and strength.

Creatine may offer another surprising benefit according to research: benefiting brain health and protecting against neurological diseases.  Creatine may positively affect other conditions such as diabetes, arthritis or depression but more research is needed.

Despite popular opinion, side effects from taking creatine per guidelines are minimal.  Contrary to most supplements, long term use (3-5 years) has been shown to be safe for most populations.

Should you take creatine?  Read more to find out the benefits, side effects and considerations for taking creatine as a supplement.

What is creatine?

About 95% of creatine in the body is found in muscle cells.  Muscle cells use creatine as an immediate energy source.

Creatine is used in the first few seconds of movement and is an important fuel source in high intensity, quick bursts of energy.

For example, jumping, shot put or sprints all rely on creatine as a main energy source.

Why would someone take creatine as a supplement? 

Providing your body with a higher level of creatine should translate to more energy being available for muscle cells for quick bursts of energy.

Bodybuilders also supplement creatine to increase muscle mass.

You can get creatine naturally in the diet from red meat and seafood.  Eating more of these foods will also naturally provide the body with more creatine.

The body can also make creatine from amino acids arginine and glycine.

How much creatine do you need?

A 2017 review (1) on creatine supplementation and sport suggests the body needs between 1-3 grams of creatine per day to maintain normal muscle creatine levels.

The amount needed can vary depending on muscle mass size and exercise level.  The more muscle mass you have or more you exercise, creatine needs may be higher.

In general, most people get some creatine naturally in their diet and can make creatine from amino acids.

Even if you don’t get a lot of red meat or seafood in your diet, the body can make creatine from stored amino acids in the liver.

Bottom Line

Creatine is naturally found in muscle cells for an immediate energy source.  Red meat and seafood primarily provide creatine in the diet, and the body can also make creatine from amino acids.

Creatine health benefits

Many studies have shown creatine supplementation can improve exercise performance and training adaptations.

Creatine may be beneficial for exercise recovery and injury prevention.

Supplementing with creatine increases muscle creatine stores.  This in turn increases energy reserves in muscles which mean you can exercise longer/further/faster before running out of energy.

Creatine can also stimulate protein synthesis and prevent protein degradation which can be beneficial for bodybuilders and others trying to increase muscle mass.

Sports that require shorter bursts of energy, like soccer, basketball, track and field can benefit more from creatine that sports that are considered endurance sports.

Besides muscle/sports gains, studies have shown a potential surprising benefit of creatine: brain health.

Some research has shown creatine may offer protection against some neurological diseases.

Creatine and exercise

One average, a normal diet provides enough creatine to keep muscle creatine stores 60-80% saturated.

Creatine supplements can add an additional 20-40% to muscle stores.  This extra store of creatine can translate to exercise performance gains.

An example of creatine’s exercise benefit is seen from a 2000 study (2).

This study found supplementing with 5 grams of creatine a day for 5 days (then 2 grams a day) increased arm flexor strength and muscle mass significantly greater than non-supplementation group.

Both study groups underwent a 6 week strength training program, but the creatine group had significantly greater strength gains.

The International Society of Sports Nutrition (ISSN) concluded creatine monohydrate is the most effective supplement for increasing high intensity exercise capacity and lean muscle mass.

Creatine, protein and body building

Creatine can stimulate protein synthesis and inhibit protein break down (3) along with increasing muscle force and power.

Therefore, creatine is a common supplement for body builders to aid in gaining muscle mass.

Exercise can tear down muscles.  Muscle growth happens after exercise if enough nutrients are available to rebuild the muscle.

Over training or under nutrition can lead to a lack of muscle growth.

Combining the proper amount of exercise, rest, nutrition and creatine supplement may be optimal for maximizing muscle growth.

Can taking creatine prevent injuries and dehydration?

Some studies have shown taking creatine during training or competition can help lower risk for muscular injury, dehydration or muscle cramping.

However, not all studies have shown creatine to have a protective role against injury.

A 2003 study (4) examined the effects of creatine supplementation on the incidence of cramping and injury in American collegiate football players.

Researchers found players who supplemented creatine had significantly less incidence of dehydration, muscle injury or heat illness.  There was no difference between groups for contact related injuries.

Why can creatine affect hydration levels?  Creatine has some osmotic properties meaning it helps retain body water to a small extent.  This “hydrating” effect may help prevent dehydration and heat injury in athletes.

This is in contrast to some popular beliefs that creatine can increase dehydration and muscle cramping.

Bottom Line

Creatine’s main benefits are from exercise performance, strength and muscle mass gains.  Some evidence also suggests creatine may offer some benefit for lowering risk of muscle injury, dehydration or cramping.

Side effects of creatine

One of the main consequences of taking creatine is weight gain.  However, this is not necessarily considered a bad thing because it should be muscle mass.

If you are taking creatine for athletic performance, you WANT to gain muscle mass and strength.

However, some associate creatine with increasing excess water weight.  Any water weight gain with creatine supplement should be minimal compared to muscle gain.

For most people, there are minimal negative side effects of taking creatine despite some popular opinions.

Many studies have shown taking creatine to be safe when taken under recommended guidelines. 

In fact, the International Society of Sports Nutrition creatine may help lower the following:

• blood cholesterol and triglycerides
• fat accumulation in the liver
• homocysteine blood levels (a risk factor for cardiovascular disease)
• risk for certain cancer growths

Creatine has also been shown to act as an antioxidant, aid in blood glucose regulation and positively affects bone strength.

Does creatine make you gain weight?

According to the International Center for Sports Nutrition (5), average weight gain from taking creatine supplement is between 1.5-3.5 pounds in the first week of the loading phase.

Those taking creatine for longer than 3 months may gain between 2.5-6 pounds total of lean mass.

Therefore, taking creatine does and should make you gain weight.  However, it should be muscle mass, not fat mass.

Whenever you take creatine for exercise benefit, you should pair taking the supplement with an appropriate exercise program for maximal muscle gains.

Bottom line

Creatine supplementation does not have many (if any) negative side effects.  In fact, studies have shown positive side effects from taking creatine.  Weight gain is a side effect, but it is lean mass.

Is creatine good for the brain?

Most (about 95%) of creatine in the body is found in the muscles.  The other 5% is mainly found in the brain.

Therefore, taking creatine may not only just impact muscles: creatine can benefit the brain and neurological system.

The brain uses about 20% of the body’s total energy needs.  Therefore, the brain needs a constant source of energy like from the creatine system.

This is one reason why the creatine energy system may influence brain function and may offer benefit (6).

More research is needed in this area, but some studies have shown creatine may lower risk for certain neurological diseases.

Brain and spinal cord protection

The risk of brain or spinal cord injury can be high in some contact sports.  Besides offering strength and muscle mass gains, taking creatine offer some protection against brain and spinal cord injury.

Most of the research in this area has been done in mice or rats, so more research is needed in humans.

Rodent studies suggest creatine supplements may help lower risk of brain trauma or injury by 36-50%.

Therefore, this suggests athletes taking creatine and playing a contact sport may have some protection against brain/spinal cord related injury.  However, more research is needed.

Creatine and neurodegenerative diseases

Neurodegenerative diseases involve losing neurons or neuron functions in one or more area of the nervous system.  The causes of these diseases are still being studied.

Currently, researchers suggest ATP (energy) depletion in neurons may contribute, at least partially, to neuron cell death or loss of function.

Creatine may have a role in lowering risk for neurodegenerative diseases because it can provide a source of energy for neurons.

More research is needed for understanding the relationship between creatine and neurodegenerative diseases.

Alzheimer’s disease

There are many factors that contribute to Alzheimer’s disease (AD) risk, and the cause of this disease is not well known.

However, research suggests getting adequate creatine earlier in life may help protect against AD.

Stroke

A result of a stroke is decreased oxygen to brain cells which can lead to neuron death.  There is some animal research to suggest creatine may offer a protective role in neuron death associated with ischemia (lack of oxygen to cells).

Parkinson’s disease

Neurons deteriorate in Parkinson’s disease, and much research focus has been on preventing the onset of Parkinson’s.

There have been studies with creatine in treating and preventing Parkinson’s disease, but currently there is not a strong link between creatine intake and lowering risk for Parkinson’s.

A 2015 study (7) looked at the effect creatine supplement had on slowing Parkinson’s progression compared with a placebo.

Researchers concluded treatment with creatine for at least 5 years did not significantly improve outcomes compared to the placebo group.

Huntington’s disease

Study results are mixed for creatine benefit on Huntington’s disease risk or prognosis.

A 2006 study (8) concluded supplementing creatine 8 grams a day for 16 weeks was safe and well tolerated in patients with Huntington’s disease.

Creatine supplement lowered an indicator of oxidative injury which suggests it may have a beneficial role in treating Huntington’s.

Bottom line

Creatine may have a beneficial effect on brain function, lowering risk for or treating some neurodegenerative diseases.

Types of creatine supplements

The most commonly studied and verified type of creatine supplement is creatine monohydrate.  There may be other types of creatine supplements available, but consuming the monohydrate form is recommended.

Protein powder and creatine

Protein supplements are consumed by many to increase muscle mass and maximize strength.

Combining protein with creatine supplementation can provide additional strength gains than consuming either alone.

Research has shown consuming creatine (5grams) with carbohydrate (95 grams) increased creatine and glycogen storage in muscles.

Other research has also shown consuming creatine with carbohydrates AND protein can also provide further benefit.

If you are wondering if consuming creatine with carbohydrate and/or protein can provide further sports performance benefit, speak with a sports dietitian.

The performance benefits found from taking creatine alone may not be increased with additional carbohydrates and protein.

How to take creatine supplements

When first starting to take creatine, there is a loading phase to go through for about 1 week.

In general, this loading phase should consist of 20-30 grams of creatine per day in about 4-5 doses per day.

Some protocols suggest taking 1 gram of creatine every 30 minutes 20-30 times that may offer a better way to saturate muscle creatine stores.

After this initial loading phase, a maintenance phase consists of taking 2-5 grams of creatine per day.  This phase can last for weeks/years depending on why you are taking creatine.

Another option for creatine supplement dosing is: daily single dose of creatine of 3-6 grams of creatine (or 0.03-0.1 g/kg/day).

However, this dosing may take longer to reach maximum benefits between 21-28 days.

Some clinical populations have taken creatine supplements in the range of 21-56 grams per day for years.

The best dosing and timing for creatine will vary based on your goals, health status and reasons for taking creatine.

Bottom line

The most researched type of creatine is creatine monohydrate.  There is a weeklong loading period followed by a maintenance period that can be maintained weeks or years.

Are creatine supplements safe?

There are more than 1,000 studies on creatine since creatine became popular supplement in the 1990’s.

Both short and long term studies in diseased and healthy populations, old and young- from doses 0.3 to 0.8 g/kg/day for up to 5 years has been shown to be safe

Some people associate taking creatine supplements with causing kidney damage.  While there have been a few case studies that highlight creatine intake causing renal dysfunction, the vast majority of studies do not show creatine supplementation to cause renal dysfunction from long term use (up to 30 grams/day up to 5 years).

If someone already has or is at risk for renal dysfunction, consult your healthcare team before taking creatine supplement.

For healthy people, taking creatine long term (up to 5 years) is considered safe with no to little concern for adverse side effects.

It is important to note the safety and benefits associated with creatine are limited to doses in studies, specific population along with the type of creatine used.

Taking other supplements or medication with creatine may influence creatine’s affect on the body.

It is not known what the long term effects of creatine supplementation are longer than 5 years.

Therefore, use caution for taking creatine longer than this or at higher doses than 30 grams per day.

Can young people take creatine?

There is generally much caution and hesitation for giving children and teenagers supplements because their bodies are still forming.

Long term use of athletic performance supplements is generally not recommended for young populations. 

However, the International Society of Sports Nutrition concludes sports performance studies with adolescents (and the elderly) have consistently shown no adverse side effects with long term creatine intake.

In fact, some researchers promote the idea of taking 3 grams creatine per day throughout the lifespan for general health.

Research studies are underway to further analyze the effect of creatine supplementation in infancy, as breast milk is a natural source of creatine for infants.

More research is needed for how creatine supplementation may or may not influence infant health and during pregnancy.

Does the body stop making creatine if you take a supplement?

Unlike some other supplements, taking creatine does not down regulate your body’s production of creatine.

Creatine levels can stay high after stopping regulation but should return to normal levels.

Should you take a creatine supplement?

Most studies show positive benefits associated with taking creatine supplement.  Does this mean you should take it?

While current research suggests there may be some positive side effects from creatine, more research is needed if it should be taken for general health.

Should you take creatine for improved exercise performance?  If you want to improve strength, muscle mass and possibly glycogen stores, taking creatine has been shown to improve these outcomes if taken in proper dose.

However, most recreational athletes who are aiming for general fitness and/or weight loss may not benefit most from creatine.

A 2017 study (9) analyzed the effect creatine supplement had on recreational women engaging in high intensity interval training (HIIT) exercise.

Participants performed HIIT three times a week for four weeks and were randomly assigned to a placebo or creatine supplement.

Researchers found no extra benefit from creatine supplement for improvements in exercise performance in recreational women. 

This suggests creatine supplementation in recreational athletes may not translate to significant improvements above benefits gained from general exercise.

Some studies show creatine supplement may offer benefit for certain health conditions.  If you have questions if creatine supplements may benefit your health, speak with your healthcare team before taking a supplement.

Bottom line

Many research studies have shown creatine monohydrate to be a safe long term supplement even for the young and elderly.  Recommended guidelines are up to 30 grams per day up to 5 years.  However, recreational athletes may not benefit from taking creatine for additional athletic gains.

The post Creatine: How it Works, Benefits and Side Effects (Evidence Based) appeared first on Calorie Secrets.

Avocados are a paradox: they are technically a fruit, but they taste more like a vegetable. They are low in sugar and high in fat which is rare for fruits. Though they are high in fat, they are considered heart healthy and do not increase risk for weight gain.   

Avocados originate from Mexico, but now people around the world enjoy avocados as a regular part of their diet.  In fact, avocados are increasingly growing in demand.

Avocado consumption has increased 443% over the past 2 decades in the US according to data from Michigan State University (1).

Indeed, the increase of avocado consumption is not just another hyped food trend, but there are many researched based health benefits avocados can provide.

Health benefits of Avocado

Avocados are very nutritious and can even be considered a superfood (although this term has no exact definition).

A 2013 study found avocado consumption is associated with improved diet quality and higher intakes of some vitamins and minerals.

Therefore, just eating avocados as part of your diet can help meet your intake for almost 20 vitamins and minerals (2, 3).

Avocados are loaded with essential Vitamins and Minerals

A third of a California avocado, 50 grams, provides the following:

6% DV Potassium.  A diet rich in fruits and vegetables can help you reach the daily 4,700 mg goal of potassium.

Most Americans don’t get enough potassium and get too much sodium which can increase risk of high blood pressure.

Therefore, eating more avocados, other fruits and vegetables in place of processed snacks is one way to get more potassium and less sodium.

10% DV Vitamin K.  Vitamin K is necessary for bone building, blood clotting and may also play a role in maintaining healthy blood pressure levels.

If you are taking medication for blood clotting, speak with your healthcare team before adding vitamin K sources in your diet.

10% DV Folate.  Folate is needed to make DNA, RNA and metabolize proteins.  Some studies have shown an inverse relationship between diets high in folate and cancer risk for several cancers (4).

15% DV Pantothenic acid.  Pantothenic acid is needed for healthy skin and to break down carbs, fats and protein for energy.

10% DV copper.  Copper is a trace mineral used for making red blood cells, nerve function, helps make collagen and absorb iron.

Low levels of copper have been associated with high cholesterol and blood pressure.

A 50 gram serving of avocado also provides less than 10% DV for: iron, vitamin C, vitamin E, B vitamins, phosphorus, magnesium, zinc and manganese.

Antioxidants in Avocados

Besides providing a good source for many vitamins and minerals, avocados are also a source of antioxidants.

Antioxidants, mainly from natural plant foods, can protect body cells from damage.  This may be one reason a diet high in fruits and vegetables may help lower risk from chronic diseases.

Avocados provide vitamin antioxidants vitamin C and E, and they also provide carotenoids lycopene and zeaxanthin.

Both carotenoids are important for eye health and may help protect skin from damage.

The California Avocado Commission suggests avocados are one of the highest fruit and vegetable sources of lutein and zeaxanthin.

Tip: Add avocado to salsa and salads for increased antioxidants

Most fruits and vegetables are low in fat; therefore, absorption of some fat-soluble antioxidants may be limited without a fat source.

Because avocados are high in fat, they increase fat soluble antioxidants and nutrients.

A 2005 study (5) found adding avocado to salsa or salad significantly increased the absorption of carotenoids.

Therefore, adding avocados to salsa, salad or other primarily veg/fruit dishes can significantly increase absorption of carotenoid antioxidants.

Fat in Avocados

A 50 gram serving of avocado provides about 8 grams (10% DV) fat.

While this may seem high for a fruit or vegetable, more than ¾ of the fat in avocados comes from heart healthy unsaturated fats.

This is why avocados can be considered heart healthy even though they are relatively high in fat.

When eaten in moderation and in place of saturated fats, unsaturated fats can be part of a heart healthy diet.

Therefore, substituting avocados in place of other fat sources like butter, cheese, mayo, etc. can be considered a heart healthy swap.

Fiber in avocado

Like all other fruits and vegetables, avocados are a source of fiber.  A 50 gram serving of avocado provides about 3 grams (11% DV) fiber.

Adding avocados and other fruits and vegetables increases your fiber intake in addition to vitamin, mineral and antioxidant intake.

SUMMARY

Avocados are a nutrient dense food.  They provide a source of heart healthy fats, fiber, antioxidants, vitamins and minerals.

Avocado Calories

Avocados are relatively higher in calories compared to most other fruits and vegetables because they are higher in fat.

Eating a lot of avocados can contribute a significant source of calories and fat, but eating avocados in moderation as part of a healthy diet is recommended.

Portion size of avocado can be important for that monitoring calorie intake.  Calorie content can vary in avocados based on size.

Avocados come in different shapes and varieties, but the vast majority of avocados are the Hass variety.

Calories in a medium avocado

Eating a whole California or Florida Hass avocado can provide just over 300 calories with 29 grams of fat (44% DV).

You can eat a whole avocado per day, but you may want to adjust your fat intake of other sources by substituting the avocado for other fat sources.

Your calorie and fat goals vary; some may be able to fit a whole avocado into their daily diet.

Others may need a smaller portion size.

Calories in a half avocado

A half of an avocado provides about 160 calories and 14.5 grams of fat (22% DV).

Eating a half avocado at a time is usually how I eat avocados, as it is easy to store the other half in the refrigerator.

Just as the whole avocado, this portion size may or may not be appropriate in one sitting.

Calories in a serving of avocado

Either a half or a whole avocado is not considered one serving.  You could eat a half or whole avocado in one sitting, but keep in mind it is considered more than one serving.

A serving of avocado is considered 1/3 of an average sized avocado or 50 grams. 

A 50 gram serving provides 80 calories and 8 grams of fat (10% DV) which can be suitable in a meal time even for those following a low fat/calorie diet.

SUMMARY

Avocados provide about 80 calories per serving (1/3 avocado).

Avocados and weight loss

Because avocados are relatively high in calories and fat, does this mean you should avoid them for weight loss?  Surprisingly, the answer is no!

Nutrient dense foods that are higher in heart healthy fats like nuts, olive oil and avocados can be part of a healthy diet that can promote weight loss.

A 2013 study (6) looking at avocado consumption in over 17,000 subjects.  Researchers found body weight, BMI and waist circumference were significantly lower in those who consumed avocados compared to those who did not.

This suggests avocados CAN be part of a weight loss diet and do NOT increase risk for weight gain.

What can increase risk for weight gain is over all diet, exercise and sleep patterns.  Adding avocado to a heavy meal won’t make it lighter or mean the meal won’t increase risk for weight gain.

For example, adding avocado slices on a bacon cheeseburger doesn’t mean the cheeseburger meal won’t increase risk for weight gain.

Avocados should be part of a healthy, balanced diet.

One reason why eating avocados was associated with lower body weight may be due to people eating avocados with other healthy foods like other fruits, vegetables, whole grains, legumes, etc.

Avocados and appetite

One reason avocados may be protective against weight gain is the way avocados impact satiety after eating.  Avocados satisfy after eating because they are high in fat and fiber.

This combination promotes satiety long after eating which can lower desire to eat something.

A 2013 study (7) found adding a half avocado to lunch can influence satiety 3-5 hours after eating.

So, even though avocados are higher in calories, they can keep you satisfied after eating lowering the desire to eat.

SUMMARY

Avocados do not increase risk for weight gain, and in fact may be protective against weight gain.

Are avocados good for you?

Eating avocados are associated with overall better diet quality.  Research suggests avocado consumers have a higher intake of vegetables, fruit, fiber, unsaturated fats, fiber, vitamin E, vitamin K, magnesium and potassium.

Avocado eaters also had a significantly lower intake of sugar compared to those who did not eat avocados in the 2013 study.

These data suggest avocados are almost undeniably good for you and can provide many health benefits.

Avocados and heart health

Avocados are easily considered a heart healthy food because they are a source of heart healthy unsaturated fats, fiber, potassium and magnesium.

Avocados naturally provide nutrients that can help lower cholesterol, triglycerides and benefit blood pressure.

A 2016 review (8) of avocados and heart health concluded avocado consumption significantly lowers blood triglycerides, LDL cholesterol and total cholesterol.

Researchers suggest substituting avocado for other forms of fat instead of just adding avocado to the diet for optimal heart health benefit.

A 2018 review (9) on avocado intake and cardiovascular disease risk suggests avocados significantly increased HDL cholesterol.

High HDL cholesterol is considered heart healthy and lowers risk for cardiovascular disease.

Eating avocados can promote vegetable intake

A surprising side benefit of eating avocados is increasing your fruit and vegetable intake.

Adding avocados to a hamburger is one thing but adding avocados with veggie based meals can promote overall vegetable intake.

Consumers who ate avocados had a significantly higher intake of fruits and vegetables.

Eating more avocados may promote eating more other vegetables or vegetable focused dishes.

Keep in mind adding avocado to fruits and vegetables can also increase antioxidant absorption as well which is another reason to eat them together.

SUMMARY

Avocados are a good for you because they increase your intake of many nutrients, are heart healthy and are associated with higher fruit and vegetable intake.

Is it a fruit or a vegetable?

What may be even more surprising than an avocado considered a fruit is that avocado is actually considered a berry according to the California Avocado Commission.

How are they a berry?  They fit the botanical classification of being a berry.  For example, they have a fleshy pulp and of course a seed.

While avocados are technically a fruit, the USDA My Plate classifies avocado as a fat serving.

Women 31 years and over need about 5 teaspoon equivalent of fats per day, and men 31 years and over need about 6 teaspoon equivalent of fat per day.

One half of an avocado is equal to 3 teaspoons of fat/oil.

SUMMARY

Avocado is technically considered a fruit, and it falls under the fat/oil category according to the USDA.

How to eat an avocado?

The good news is there are countless ways to incorporate avocados into your diet.  Of course avocados can simply be enjoyed as is (or with a dash of lemon juice and pinch of sea salt) or incorporated into desserts, egg dishes, topping for tacos, sandwiches or in smoothies.

When you are making vegetable dishes, consider adding avocado to the dish to increase absorption of fat soluble antioxidants.

Avocado toast

According to a 2016 Washington Post article (11), avocado toast may be one of the biggest food trends of the decade.

Google data suggests searches for avocado toast were rising the past few years.  Avocado toast can now be found at many “trendy” restaurants, and the #avocadotoast is prominent in social media.

What may be so attractive about avocado toast is the customization.  There are countless ways and options to vary avocado toast, and it can produce a satisfying, nutrient dense snack or meal.

Avocado toast can be as simple as smashing avocado on toast with sea salt, black pepper, olive oil, lemon oil or you can add slices of other vegetables, eggs, herbs, cheese, etc.

Guacamole

Guacamole is a more traditional way to enjoy avocados.  Simply smashing avocados with optional salt, pepper, lemon juice, tomatoes, or peppers can provide a nourishing dip for chips, veggies and spread for sandwiches.

An easy way to swap in avocados to your diet is to use guacamole in place of mayo or other fatty spreads.

A note of caution with guacamole is the serving size.  It can be easy to overdue with chips and guacamole.

Portioning out chips and veggies on your plate with guacamole can help limit your intake instead of eating straight from a container.

Avocado on tacos, eggs, salad and sandwiches

Cut up avocado into chunks to put as a topping for any egg dish, on tacos, salads and sandwiches for an easy way to add avocado to your current diet.

If you want to jazz up your usual sandwich, consider cutting out the meat and eating an avocado sandwich.

For example, food blog Hurry the Food Up (12) lists an avocado sandwich with just avocado, brie cheese, cranberries, tomato, arugula and balsamic vinegar.

Avocado in desserts

Avocados can be used in place of butter when baking.  Use a one to one ratio of avocado to butter.

Reduce baking temperature by 25% and increase baking time when you are substituting avocado.

Avocado can pair especially well with chocolate.  Avocado chocolate mousse, pudding, cookies and brownies can be a healthier alternative for a chocolaty dessert.

Avocado smoothie

Add avocado to a smoothie to increase creaminess, nutrient density and satisfaction.

For example, avocado can be added to a berry, banana spinach smoothie (13) or you can make a smoothie alone from avocado, milk, yogurt, ice cubes and honey (14).

SUMMARY

Avocado can be enjoyed by itself or added to a number of sweet and savory dishes.

How to ripen an avocado

If you live far away from California or Florida in the US your avocado has traveled many miles to get to your grocery store.

Avocados can seem like they are rock hard and other times too soft and mushy.  Avocados that are considered just right can be a tricky balance.

Avocados that give slightly when pushed are considered ripe.  If they are too soft, they will be brown inside.

Keeping avocados out on the counter should produce ripe avocados in a few days depending on how hard they were when you bought them.

If you want to ripen them faster you can place avocados in a brown paper bag with bananas.

Brown paper bag is best

Some websites suggest you can put an avocado in a microwave or oven to quickly ripen them, but California Avocado Commission suggests these techniques may provide a soft flesh.

However, the avocados will still taste unripe and won’t produce the best quality.

Further reading: How to get an avocado to ripen quicker

SUMMARY

Avocados can ripen on the counter but will ripen quicker when put in a brown paper bag.

The post Avocados: Health Benefits, Calories and Nutrition (Complete Guide) appeared first on Calorie Secrets.

There are nutritional differences between dried and fresh fruit because dried fruit is more concentrated. Dried fruit has a much higher calorie density compared to fresh fruit.  Fresh fruit is mostly water, therefore, the calorie amount is lower. 

A diet rich in fruits, vegetables and legumes is associated with a lowered risk and mortality of cardiovascular disease, diabetes, obesity and certain cancers.

Research (1) suggests simply increasing fruits and vegetables in the diet can help lower risk and prevalence of these diseases.

Even though this simple change has the potential to positively affect health, most people don’t get the daily recommended intake of fruits and vegetables.

Only about 1 in 10 American adults are estimated to meet the daily recommended fruit intake of 1.5 cups of fruit for women over 31 years and 2 cups of fruit for men over 31 years.

Therefore, most people can benefit from adding more fruit to your diet whether dried or fresh.  It is important to note a cup of fresh fruit is considered a serving, but only a half cup of dried fruit is considered a serving.

There are nutritional differences between dried and fresh fruit because dried fruit is more concentrated.  This is a main reason why dried fruit is a smaller serving size compared to fresh fruit.

Fresh fruit vs dried fruit for calorie density

If you are solely looking at calories based on equal weights, dried fruit has a much higher calorie density compared to fresh fruit.  Fresh fruit is mostly water; therefore, the calorie amount is lower.  As fruit is dried, the water leaves making the fruit more calorically dense.

For example, a cup of grapes is only about 62 calories.  A cup of dried grapes, raisins, can be over 400 calories.  The amount of grapes in a cup is fewer than the amount of raisins in a cup.  The only difference is the water content.

Therefore, if you are trying to eat a high volume of food that is low in calories, eating more fresh compared to dried fruit will allow you to have a larger portion size for a certain amount of calories.

Fresh fruit vs dried fruit for added sugar

All fruit is a natural source of sugar.  However, canned fruit can have even extra sugar added to it for preservation.  Fresh fruit that has not been processed will not contain ADDED sugar.

However, sometimes dried fruit can have added sugar to it.  This may also be a reason why dried fruit can be higher in calories.

Check dried fruit ingredient labels to see if it has added sugar in it.  Sugar can hide in other names such as: corn syrup, high fructose corn syrup, dextrose, glucose, etc.

Even if dried fruit doesn’t have added sugars, they are still a more concentrated source of sugar compared to fresh fruit.

Therefore, portion control is important especially for those watching calorie or carb intake (like those counting carbohydrates for diabetes).

Fresh fruit vs dried fruit of nutrient density

Both fresh and dried fruit can be considered nutrient dense.  Dried fruit can actually have higher levels of vitamins, minerals and fiber based on an equal weight of fresh fruit.  In fact, dried fruit is considered a good source for potassium.

A half cup of dried apricots provides about 22% DV of potassium which is one of the most concentrated sources of potassium.

Dried fruit is also notoriously high in fiber, and eating large quantities may cause digestive distress.

Is dried fruit healthy?

Both fresh and dried fruit should be added to your diet for health benefit.   Fresh fruit can be lower in calories and higher in water content.

Dried fruit can be more concentrated source of energy and nutrients.  For this reason, the serving size of dried fruit is smaller.

In some instances where you want to increase calories and nutrient density, dried fruit may be the preferred choice.

For example, some athletes who are trying to gain weight in a healthy manner may want to eat larger portions of dried fruit not because dried fruit is fattening- it just has a higher calorie density.

It also provides a concentrated source of nutrients that may be beneficial for athletes.

If eating dried fruit helps you increase your overall fruit intake, eat more dried fruit.  Getting more dried fruit instead of no fresh fruit can be beneficial for health.

As with any food group, it is recommended to eat a variety of fruits.  If you find yourself falling into the same rut with food choices, make a conscious effort to change up your foods within each food group to get a variety of nutrients in your diet.

A 2011 study (2) examined the effect of dried fruit intake with diet quality and indicators for obesity risk.

Researchers found those who ate dried fruit had significantly lower BMI and waist circumference compared to those who did not eat dried fruit.

How to get more fruit in your diet (fresh or dried)

Since almost 90% of American adults don’t get the recommended fruit intake, finding ways to add fruit to your diet can be helpful for most people.

Add fruit to your diet any way that is conducive for you; it doesn’t have to look one way.  In fact, finding a variety of ways to add different fruits is recommended.

Here are some ideas on how to easily add more fruit to your diet.

Take fruit as a snack instead of chips or other packaged snacks

This can take some planning to get into the habit of packing fruit with you, but the health benefits are worth it.  Before you walk out the door in the morning, grab portable fruits you can take to eat as a snack instead of unhealthy snack choices.

Examples of easy, portable include: bananas, apples, Clementine, small box of raisins or other cut up fruits in a to-go container.

Add fruit to dishes

Add fruits to salads, yogurt, cereal, oatmeal to your main stay foods.  If you are used to eating cereal in the morning, you can keep your cereal just add fruit.

If you normally eat salads with dinner, try adding some fresh berries or apples to your salad.

Have fruit for dessert

Fruit is naturally sweet.  A bowl of grapes, berries, watermelon, etc. can hit your sweet tooth while also providing some antioxidants, fiber and a lower calorie alternative.

The post Is Fresh Fruit Healthier Than Dried? appeared first on Calorie Secrets.

The best low calorie cocktails that are all under 200 calories per serving are mojito (168 calories), dry martini (176 calories), paloma (166 calories), gin and tonic (148 calories).

Alcohol provides 7 calories per gram which is more than carbohydrates and protein which are 4 calories per gram.  Therefore, drinking alcohol calories can add up fairly quickly.

Drinking multiple cocktails can add unassuming calories because cocktails often have sugar added in addition to alcohol. These two factors can add up calories quickly.

For any alcohol consumption, drink the moderate dose of 1 drink per day for women and up to 2 drinks a day for men. 

Alcohol portion size is arguably the most important factor on impact of calories and how the drink will affect the body.

When you are trying to choose a low calorie cocktail, one of the simplest ways to avoid a high calorie impact is choosing a drink with minimal sugar (or syrup) added.

This in addition to consuming a smaller portion size can greatly impact the calorie content in a drink.

See also: Low calorie alcoholic drinks.

Best low calorie cocktails

If you do drink, make sure to drink the recommended intake.  At dinner parties and other social gatherings, refills for cocktails and alcohol can be poured before you even finish your first glass.

Therefore, it can be easy to drink more than you think.  For the lowest calorie cocktails, minimize sugar intake and stick with smaller portion sizes.

The following are the best low calorie cocktails that are all under 200 calories per serving:

• Mojito– make it a mint mojito to add flavor without extra sugar. Using extra lime or other real fruit flavors can add flavor without using sugary syrup (168 calories)
• Dry martini– By keeping a martini dry, you will get less vermouth and more liquor (176 calories)
• Paloma– A paloma is a lower sugar/calorie version of a margarita. A paloma can be made with tequila, soda water, grapefruit juice and lime juice (166 calories)
• Gin and tonic – A classic cocktail (148 calories)

Other options to make cocktails lower in calories include:

• Skipping the extra sugar (or salt) on the rim of the glass
• Using low calorie/sugar mixes for cocktails
• Use sparkling or soda water in place of some of the alcohol
• Opt for a serving of champagne or wine. Just make sure the serving is 5 ounces or less instead of filling up a wine glass which can be easily over 5 ounces.

Alcohol and metabolism

Does alcohol consumption slows down metabolism?

When you consume alcohol, it becomes the priority for your metabolism.  Alcohol acts as a toxin, and the body can’t store it.

The body needs to metabolize it right away, and anything else that was being metabolized is put on hold.

Author Dr. Peeke in a February 2013 Health.com article (1) suggests some research has found drinking alcohol can decrease fat burn in the belly area.

Alcohol’s impact on metabolism appears to not be favorable for weight loss, but research studies have found the relationship between alcohol and weight regulation is sometimes paradoxical.

For example, a 2012 study (2) concluded light to moderate drinking is not associated with weight gain in women.  This inverse relationship has also been demonstrated in other studies.

However, drinking more than the light to moderate dose can increase risk for weight gain.  It could be light to moderate drinking may allow for compensating in cutting back food intake.

However, when you drink too much, inhibition can lower which can lead to greater food intake.

Drinking cocktails with sugar can also promote a surge and crash of blood sugar which can also stimulate appetite.

The effect alcohol has on metabolism is complex and can vary individually.  In general, alcohol is metabolized as a priority in the body and can hinder fat burn especially in the stomach area.

However, some studies suggest light to moderate drinking, especially in women, may not lead to weight gain.  Other lifestyle factors like exercise patterns and the rest of your diet can influence your weight balance.

Avoid high calorie cocktails

Here are some cocktails that are notoriously higher in calories.  If you are looking for low calorie cocktails, avoid these options.

These options can easily be over 200 calories just for one serving.

• Margarita
• Pina Colada
• Chocolate martini
• Coffee liquor
• Hot buttered rum
• Hot chocolate with schnapps
• Mai Tai
• White Russian

If you are not sure if a drink will be high in calories, ask your server/bar tender what is in custom cocktails.

If you ask them for a lower calorie/sugar drink, they should be able to steer you to what drinks would fit this option.

Portion size for cocktails

If you know you want to splurge and drink a higher calorie drink, compensate by cutting back a little on your food intake.

One of the reasons why light to moderate drinkers do not have an increased risk for weight gain is because they may compensate for alcohol calories by eating a little less during the meal.

Portion control can be the biggest factor between alcohol intake and calories.  The more you drink, obviously the more calories, but also the more you may be apt to eat more unhealthy foods.

Food intake with alcohol

You may think you can save yourself some calories by not eating before you drink.  This may actually have the opposite effect you intend it to.  Health experts suggest if you are drinking alcohol, make sure you are eating a balanced, nutrient dense meal with your alcohol.

If you don’t eat while drinking, alcohol may enter your blood stream earlier.  Your appetite may be increased after drinking some cocktails because blood sugar spikes up then comes crashing down from the sugar content.  This can promote appetite and eating more food.

What should you eat while drinking a cocktail?  The same as any balanced meal: a combination of fiber sources, lean proteins and heart healthy fats.

If you know you’re not going to eat right away with drinking a cocktail, eat a balanced snack before you go out to maintain blood sugar levels.

Image source: Liquor.com

The post Best Low Calorie Cocktails to Drink Without Worrying About Calories appeared first on Calorie Secrets.

Coconut oil is a saturated fat, and as such should be limited to very small quantities.  Whilst a little coconut oil may be a viable alternative to other saturated fats such as butter, there is no evidence that it should replace unsaturated fats such as olive oil.

Is it a superfood?

Coconut oil is being heralded as the latest super food, with claims that it has benefits to those suffering from diabetes to irritable bowel disease and a whole host of diseases in between.

Not only this but advocates for this type of oil claim it helps to reduce weight and lower dietary cholesterol.

Is there any evidence behind these claims, or are they simply the latest money-making scheme from producers of the product?

Coconut oil is high in saturated fat, and thus has in the past been deemed negative for heart health.  However, the tables have turned and coconut oil has recently been thrown into the nutrition hot seat as a super food.

One of the reasons for the switch on coconut oil is that South Pacific countries have consumed a high amount of coconut oil for centuries, yet they have low rates of heart disease and obesity.

The type of fat in coconut oil is different than other saturated fats, and this is one of the main reasons that sets coconut oil apart.

Before slathering coconut oil on everything, take notice of the research and possible benefits and contraindications.

Why do people choose coconut oil?

Not only is coconut oil being marketed as a miracle fat, it is also attractive to vegans as a source of saturated fat being plant rather than animal based.

It can be used with good results in baking and has a high smoke point, meaning it is also suited to frying.

What type of fat is coconut oil?

Extra virgin coconut oil is over 90% saturated fat.  This is the same type of fat that is found in meat, dairy and butter; however, coconut oil is oil at room temperature rather than solid oil, as it is usually the case for saturated fats.

Pure coconut oil contains no hydrogenated fats, although hydrogenated forms may be found in processed foods.

Coconut oil differs from other types of saturated fats in the type of fatty acids that are present.

In this type of fat, there is a mix of short and medium chain fatty acids, the majority of which are lauric acid (around 44%) and acid (around 16.8%).

Coconut oil contains the same amount of calories per gram as all other fat.

One tablespoon of coconut oil provides around 117 calories and 14 grams of total fat, of which 12g is saturated.

Is coconut oil healthier than other fats?

Coconut oil may be better for overall health than some types of fat, for example trans fats and possibly some animal fats, due to its unusual combination of fatty acids.

However, there is no evidence that coconut oil is any more beneficial to health than oils containing mainly unsaturated fats such as canola, soya and olive oils.

While there is some evidence that coconut oil component myristic acid may increase levels of ‘good’ HDL cholesterol, studies evaluating this have also seen an increase in ‘bad’ LDL cholesterol.

This increase of LDL is a concern, as this is the one of the most important factors in heart disease prevention.

It is recommended that saturated fat make up 10% of less of your total daily calorie intake, so very small amounts of coconut oil in the diet in place of other saturated fats will probably do no harm.

However it is important to note that there is not definitive evidence to say it is a healthier option than other fats.

Unsaturated fats such as olive oil have strong evidence of their health benefits behind them and are therefore a more reliable choice when choosing a healthy fat.

Coconut oil and heart health

The main saturated fat in coconut oil is lauric acid.  This type of saturated fat (SF) is shorter in length than other saturated fats.

Lauric acid can be considered a medium chain triglyceride (MCT) which acts differently in the body than longer SF.

Lauric acid has been shown in research trials to increase HDL cholesterol (the good cholesterol) and slightly increase LDL cholesterol (bad cholesterol).

Lauric acid improves the total cholesterol to HDL ratio more than other SF, according to a review article in 2011 article in Journal of Clinical Lipidology.

Does coconut oil help to relieve symptoms of or prevent chronic disease?

Advocates of the coconut oil swear by its use in prevention and treatment of diseases such as diabetes, chronic fatigue, irritable bowel syndrome and hyperthyroidism, in addition to high cholesterol and weight loss.

However, it should be noted that although people who use coconut oil for these purposes are often those who believe in the effectiveness of natural and alternative medicines.

The Natural Medicines Database states that there is insufficient evidence available to say if there is any truth behind these reported effects.

Does coconut oil promote weight loss?

MCT’s are absorbed quickly from the small intestine are sent to the liver to be used for energy.

MCT’s are less likely to be stored as fat and are more likely to be used for energy.  Longer SF can aid in transporting cholesterol, be used for energy or stored in fat cells.

MCT’s have gotten a reputation for being able to help with weight loss because they are used for energy and not stored.

A 2010 review from Pharmacological Research suggests MCT could help prevent fat accumulation.

A 2003 study from International Journal of Obesity also suggests MCT can help stimulate fat oxidation and lower fat accumulation.

However, not all research studies have shown a benefit with MCT and weight loss and/or decreased fat accumulation.

In the 2003 study, research participants who had a higher body weight did not see as much benefit with MCT and lowered fat accumulation.

This association was strongest for participants that had a lower body weight.

More research needs to be done to clarify MCT in weight loss, and if they aid in weight loss how much is needed.

Instead of adding coconut oil to your diet, try using coconut oil in place of other saturated fats like butter.

Coconut oil is very energy dense

As with any fat, coconut oil contains a large amount of calories per gram and is therefore very energy dense. This means that excessive consumption is likely to lead to weight gain.

It has been theorized that the medium chain fatty acids found in coconut oil are more easily burnt than longer fatty acids, but there is no evidence to support the claim that this can aid weight loss or enhance fat burning in the body.

One small study did find that supplementation with coconut oil rather than alternative fats resulted in a modest reduction in waist circumference, but no effects were seen on BMI or fat mass.

Many studies into the effect of medium chain fatty acids have been extrapolated to coconut oil, despite significant difference in composition.

Further investigation is required to find out exactly how the combination of fats in coconut oil behaves in the human body.

Does coconut oil lower cholesterol levels?

Studies in the area have conflicting results, with some animal models showing lower LDL and higher HDL with coconut oil and others finding that it contributes to hypercholesteremia.

Based on this evidence, the claim that coconut oil lowers cholesterol is not convincing, however it may be a viable alternative to other saturated fat sources if it does not contribute to raised cholesterol levels.

See also: Foods to lower your cholesterol

Further research in humans is required is required to determine this definitely.

Coconut oil and type 2 diabetes

Some research suggests MCT may help preserve insulin sensitivity in people with type 2 diabetes.

Coconut oil and immune health

Coconut oil has been associated with increasing immune health because lauric acid is proposed to be antiviral.

Coconut oil and skin

Besides ingesting coconut oil, it can be used topically as a treatment for various skin conditions.  It can be used to help treat dry, flaky skin or used as a diaper cream.

Types of coconut oil

Virgin coconut oil is unrefined and has the greatest health benefits.  Steer clear of hydrogenated coconut oils, as they contain harmful trans-fats and may alter the components of coconut oil.

How to use it

Coconut oil can be used in place of shortening, butter or other cooking oils in baking or cooking.  It has a coconut, nutty rich flavor.  It can also be used for roasting vegetables, spread on toast, stir fries or in desserts.

If you have a history of heart disease or have been told by a health professional to keep saturated fat to a minimum, talk to a health professional before increasing intake of coconut oil.

Coconut oil is not the evil fat it once was thought to be, but it may not be the ultimate super food either some make it out to be.

Some research suggests it may have beneficial health effects, but most research studies are small or have had mixed results.

Use coconut oil in place of other saturated fats for potential health benefit.  Coconut oil has a shorter type of SF that acts differently in the body compared to longer SF.

The Dietary Guidelines recommends no more than 10% of calories to come from saturated fat.

Conclusion

There is very little evidence that supports the perpetrated benefits of coconut oil in terms of health.  Further research and long term studies are required to investigate these claims before coconut oil can be considered a healthy alternative to other fats.

Coconut oil is a saturated fat, and as such should be limited to very small quantities.  Whilst a little coconut oil may be a viable alternative to other saturated fats such as butter, there is no evidence that it should replace unsaturated fats such as olive oil, which has well substantiated research into the benefits associated with its intake.

The benefits of coconut oil on weight loss have had mixed results, and coconut oil may have beneficial effects on immune health, insulin levels and skin health.

Remember one of the golden rules in nutrition: One food is never the “ultimate” food.  A balanced, varied diet is best for health.

The post Is Coconut Oil Healthy or Unhealthy? The Real Truth appeared first on Calorie Secrets.

Incorporating kunquats into your diet can provide many health benefits.  Kumquats are high in fiber because you can eat the outside thin rind layer. Besides being a good source of fiber, kumquats also provide many antioxidants, vitamins and minerals.

Kumquats are considered a small member of the citrus family.  The taste is similar to an orange, but they are much smaller and oval shaped.

How you eat a kumquat can also differ from other citrus fruits.  Normally you peel an orange, tangerine, grapefruit, etc. to eat the sweet interior of the fruit.

However, with kumquats you can eat the whole fruit in tact because the rind is very thin and there is virtually no white pith layer.

In fact, the rind is considered the sweetest part of the kumquat, and the flesh and juice are sour.

Kumquats are not a traditional staple fruit for most in the US unless you are close to kumquat trees in California or Florida.

Asian cultures also readily incorporate kumquats into their cuisine in various ways.  Kumquats can be eaten plain, used in salads, made into marmelade, used in dressings, baked goods or various other ways.

Incorporating more kunquats into your diet can provide many health benefits.  Kumquats are high in fiber because you can eat the outside thin rind layer.

Besides being a good source of fiber, kumquats also provide many antioxidants, vitamins and minerals.

Kumquat Nutrition

How many kumquats in a serving? Because kumquats are so small, you can eat a small handful for a serving.  One small kumquat weighs on average about 20 grams.  Therefore, a 100 gram serving can be about 5 kumquats.

A 100-gram serving of kumquats provides:

• 71 calories
• Less than 1 gram of fat
• 6 grams of carbohydrates (5% DV)
• 7 grams of fiber (28% DV)
• 9 grams of sugar
• 9 grams of protein (3% DV)

For less than 100 calories per 100 gram serving of kumquats, you also get a source of many of other nutrients.  Therefore, kumquats are considered a nutrient dense food.

Kumquat Health Benefits

1. High in fiber and low in calories

Fiber is one nutrient that many Americans aren’t getting enough of.  Current daily fiber recommendations are between 25-30 grams per day, but many Americans get an average of only 15 grams per day.

Getting enough fiber in the diet is associated with lowering risk for cardiovascular disease, diabetes, colon cancer and benefiting digestive health.

Eating a 100 gram serving of kumquats provides 7 grams of fiber which is 28% DV.  Adding a handful of kumquats to your daily food intake can help bump up your fiber intake without adding many calories. 

2. Kumquats are a good source of antioxidants

Besides being high in fiber, kumquats, like all fruits, are a good source of antioxidants.

A 100 gram serving of kumquats provides 73% DV vitamin C and 5% DV vitamin A (as beta carotene). 

Besides these two antioxidant vitamins, kumquats provide other types of antioxidants called flavonoids.

A 2011 study (1) found kumquats contain 13 types of flavonoids.

Why is it important to eat foods, like kumquats, that provide flavonoids? 

A 2014 review (2) on flavonoids and health concluded regular consumption of flavonoids from foods is associated with a reduced risk of: certain cancers, cardiovascular disease and neurodegenerative diseases.

Flavonoids not only act as antioxidants in the body that protect cells from damage, they also are able to influence key enzymatic pathways.

Flavonoids are in fruits, vegetables, nuts, seeds and spices.  Therefore, eating a variety of these foods is key to providing a variety of flavonoids to your body as there are many types of flavonoids.

3. Kumquats are a surprising source for many minerals

While the amount of each mineral may not be as high as vitamin C content, adding kumquats to your diet can still bump up your intake of these minerals that many people may not get enough of in their diet.

A 100 gram serving of kumquats provides:

5% DV potassium.  Potassium plays an important role in fluid balance and blood pressure levels.  Many Americans do not get the recommended 4,700mg of potassium per day.

Adding more fruits, vegetables, dairy and legumes can increase potassium intake.

Low potassium intake combined with a high intake of sodium can increase risk for hypertension.  Adding kumquats and other fruits and vegetables can help bump up your potassium intake.

If you are on a potassium restricted or have health issues with your kidneys, speak with your doctor before increasing your intake of potassium foods.

6% DV calcium.  While there are other foods that provide more calcium, adding kumquats to your diet can provide an additional supply of this bone building mineral.

Dairy foods are often thought of primary calcium sources, but kumquats and leafy greens can be vegan sources of calcium.

5% DV magnesium.  Magnesium is needed for over 300 processes in the body that include protein synthesis, muscle function, nerve function and blood pressure regulation (3).

Like potassium, most Americans do not meet the daily recommended intake of magnesium.  Therefore, adding more foods that provide magnesium can help you meet the RDA intake.  Other foods that provide magnesium include: nuts, leafy greens, whole grains and legumes.

Ways to eat kumquats

Besides eating kumquats whole, you can get more kumquats into your diet in many ways.  Before you try a kumquat for the first time, keep in mind the outside layer is the sweetest part unlike other citrus fruits, and the inside juice can be sour.

Kumquats can also be sliced thinly as a salad, yogurt or oatmeal topping.  If you want to experiment more with kumquats, try the following recipes:

• Kumquat tart with almond date crust
• Citrus kumquat salad
• Kumquat marmalade
• Cranberry kumquat sauce

Note in some areas you can get mandarinquat which is a cross between a mandarin and kumquat or a limequat which is a cross between a lime and kumquat.

Oval or nagami kumquats are the most popular which are the orange, oval shape.  Round kumquats are round in shape and are golden color and are considered sweeter than the oval variety.

The post Amazing Health Benefits of Eating Kumquats (Evidence Based) appeared first on Calorie Secrets.

Sardines are a good source of anti-inflammatory omega 3 fatty acids.  They are high in protein which can make them a satisfying part of a weight loss diet, and they are a good source of vitamin B12. 

Sardines may not be very popular in the United States, but in other parts of the world they are a much loved staple in the diet.  The name sardine can be a catch all term for small fish in the herring family.

Sardines are in abundance in the Atlantic and Pacific oceans and in the Mediterranean Sea.  People living close to these waters can enjoy fresh sardines.  However, people who live further away from these larger bodies of water only know sardines as a canned item because they are highly perishable.

Health benefits of eating Sardines

Incorporating sardines as part of a healthy, balanced diet can provide many health benefits.

Like other seafood, sardines are a good source of anti-inflammatory omega 3 fatty acids.  They are high in protein which can make them a satisfying part of a weight loss diet, and they are a good source of vitamin B12.

Sardines also are a source of many minerals including calcium, iron and magnesium.

If you have viewed sardines in a negative light, consider adding them as a protein source in your diet.  Besides as a main entrée course, sardines can also be used to top salads, top crackers or incorporated into sandwiches.

Here are the top reasons to add sardines to your daily diet:

• They are rich in Omega 3’s
• They provide 148% DV Vitamin B12
• They are a compete source of protein
• They are a natural source of vitamin D and magnesium
• They are a rich source of iron
• Sardines can play a beneficial role on gut bacteria levels

Sardines are Rich in Omega 3’s

According to Berkeley Wellness (1), sardines are one of the top sources of omega 3’s even more than some fish oil supplements.

Fish, especially larger fatty fish, are good sources of omega 3’s because they consume plankton that consume omega 3 rich algae.

Therefore, a general rule of thumb is the larger the fish the higher the potential for omega 3 amount.  However, even though sardines are a smaller fish, they are still rich in omega 3’s.

Several large studies have shown a relationship between higher intakes of dietary omega 3’s and lowered risk of cardiovascular disease risk factors.  However, the relationship between omega 3 supplements and improved heart health may not offer the same protection.

Omega 3’s are anti-inflammatory and can help thin the blood which is why they are correlated with lowering risk for cardiovascular disease.

Omega 3’s are also important for brain function, mood and a building block for cell membranes.

Sardines provide 148% DV Vitamin B12

A 100 gram serving of canned sardines in oil provides 148% DV vitamin B12.  Vitamin B12 is needed for nerve function and to make new red blood cells.

Vitamin B12 along with folate and vitamin B6 can lower homocysteine levels in the blood which can be beneficial for heart health and may lower risk for dementia.

Sardines are a Complete Source of Protein

All seafood is a good, complete source of protein.  When you eat a high protein food, the protein can sit for a long time in the stomach to digest.  This lowers appetite and can help lower food intake after eating.

A 100 gram serving of sardines provides 25 grams of protein 50% DV.  Pair a serving of sardines with some fruit, vegetables and a whole grain for a balanced meal.

Sardines are a Natural Source of Vitamin D and Magnesium

Sardines that have the bones in them can be a good source of bone building nutrients calcium and vitamin D.

A 100 gram serving of sardines provides 38% DV calcium and 48% DV vitamin D.  Sardines are one of the few foods that are a natural source of vitamin D. 

As more people are not getting adequate vitamin D from the sun, eating foods that provide vitamin D are important to get adequate amounts of this nutrient.

Eating sardines can be a surprising source of bone building nutrients that you may not have thought of.  It can be a good addition to the diet for anyone who is lactose intolerant or does not eat dairy foods in the diet.

Besides calcium and vitamin D, sardines also provide magnesium which also plays a role in bone health.  A 100 gram serving of sardines provides 9% DV magnesium.

A serving of Sardines provides about 16% DV Iron

Another mineral sardines provides is iron.  A serving of sardines provides about 16% DV iron.  Iron is important for carrying oxygen around the body, helps muscles use oxygen for fuel and is part of many enzymes in the body.

Iron deficiency is one of the top nutrient deficiencies worldwide with young children and child bearing women at increased risk for iron deficiency.

Sardines can play a beneficial role on gut bacteria levels (Research Studies)

A 2016 study (2) analyzed the effect of a sardine rich diet on metabolic indicators, inflammatory markers and gut bacteria on study participants with type 2 diabetes.

Subjects were randomized to either follow a control diet or a diet enriched with 100 grams of sardines 5 days a week for 6 months.

At the end of the study, researchers found the sardine group had significantly higher omega 3 levels, and the omega 3 group had significantly higher levels of beneficial probiotic bacteria in the gut.

Therefore, researchers suggest incorporating sardines into the diet could play a beneficial role on gut bacteria levels.

Is there any concern with eating sardines?

Many health agencies advocate to eat fish at least two times per week to gain the health benefits of omega 3 fatty acids in the diet.

However, there is some concern for eating fish and the potential of contamination with harmful substances like PCBs and mercury.

To balance the benefit of regular fish consumption, the frequency, meal size and variety of fish eaten should be taken into consideration.

Sardines can be considered a safer choice of seafood because the sardine is a smaller fish. 

In general, the larger a fish is, the higher the risk for contamination from harmful substances in the environment.

Therefore, eating sardines in place of larger fish may lower risk for potentially harmful contaminants.

However, for the most accurate information, research where your fish is from no matter what type of fish it is.  Eating a variety of seafood is always recommended to lower risk from pollutants associated with fish intake.

If you are eating canned sardines, look for canned sardines that are BPA free.  BPA can be in the lining of cans, and some research suggests it may have adverse effects in the body, but more research is needed.

The post Sardines Nutrition and Health Benefits appeared first on Calorie Secrets.

Pasta can be considered a “good” carb. Even though most of the calories from pasta are coming from carbohydrates, pasta has a low glycemic index (GI) score. Research has shown that eating pasta was associated with lower waist circumference and may help lower risk for abdominal weight gain.   

Low carb diets have been popular for weight loss, but are foods higher in carbs bad for you and hinder weight loss?  Carbs have gotten a bad rep because foods high in simple carbs, like refined grains, desserts, packaged snacks, sweetened cereal and sweetened beverages can cause a surge in blood sugar soon after eating.

This leads to a spike in insulin levels to move the glucose from the blood stream into body cells for energy or storage.  Insulin also promotes fat storage, so high insulin levels, especially many times throughout the day, can lead to increased risk for weight gain.

This has mostly led to the low carb diet popularity.  While it is true a low carb diet may help promote weight loss, it doesn’t mean all carbohydrate foods are bad for weight loss.

Many think because pasta is higher in carbohydrates it is bad.  However, as with most foods, it is not as simple as classifying pasta as good or bad.

Pasta is actually low in glycemic index, a measure for how a food will impact blood sugar.

Some research also suggests when eaten as part of a Mediterranean diet, pasta does not increase risk for weight gain.  As with any food, it depends how much pasta you eat and what else is in your diet.

Does pasta make you gain weight?

A cup of cooked pasta contains about 220 calories, 1.3 grams of fat, 43 grams of carbohydrate, 2.5 grams of fiber and 8 grams of protein.

A cup is considered an average serving, but this amount is actually equal to a 2 ounce serving of grains according to the USDA.

Recommendations for women 31 to 50 years old are 6 ounces of grains per day, and men 31 to 50 years old 7 ounce equivalents per day.  How many servings of grains you eat per day can vary depending on activity and health factors.

If you eat pasta as part of your diet, is it making you gain weight?  According to a 2016 TIME article (1), Italian research suggests pasta as part of a Mediterranean diet does not increase risk for weight gain.

Researchers analyzed data from more than 23,000 people and found that eating pasta was not associated with weight gain.

In fact, the opposite was true: eating pasta was associated with lower waist circumference and may help lower risk for abdominal weight gain. 

Does this mean you can eat as much pasta as you want without fear of weight gain?  Not so fast. 

Researchers suggest the positive association from eating pasta is probably due to Italians eating smaller portion sizes and as part of a Mediterranean diet.

A Mediterranean diet is rich in healthy fruits, vegetables, whole grains, legumes and heart healthy oils.  In general, Italians also get more movement in their lifestyle compared to Western societies.

Pasta and glycemic index

Even though most of the calories from pasta are coming from carbohydrates, pasta has a low glycemic index (GI) score.

The GI rating is a tool that can estimate the impact a food will have on raising blood glucose levels.  Some research (2) has shown a diet with a high GI can increase risk for metabolic syndrome and certain cancers.

How does pasta have a low GI but is mostly carbohydrate? 

Pasta made from durum wheat contains a high amount of resistant starch.  Because of this, the breakdown of the carbohydrate molecules happens slowly and glucose levels rise slowly after eating pasta.

Harvard Health (3) lists spaghetti with a GI of 49.  Foods with a GI less than 55 are considered low GI, medium GI 56-69 and high GI is considered 70 or above.  Just based on GI, pasta can be considered a “good” carb.

However, portion size still needs to play a factor when considering GI levels.  How you cook the pasta can also factor GI; cooking al dente can keep GI low.  If pasta is cooked until it is mushy, the GI can go up.

Portion size for pasta

Portion size is one of the main factors when determining how a food can influence health.  Eating a large bowl of pasta will have a different impact than eating pasta as a small component of a balanced meal.

A half cup of pasta is considered a serving based on the USDA.  Therefore, eating a cup of pasta provides 2 servings of your daily needs.

Measuring out your pasta before you eat can help you keep your portion size down.  A half cup, or even a cup of pasta, can seem small!  To bulk up your portion size, add in a variety of vegetables and legumes to your pasta dish.

Try different kinds of pasta

If you are gluten intolerant or just want to experiment with different types of pasta, there are a number of varieties you can find in your grocery store.  Legume based pastas can be higher in fiber and protein, and there are even quinoa or brown rice based pasta.

You can cut out the flour all together and do vegetable noodles instead of pasta noodles.  There are kitchen gadgets that can help you shred vegetables in pasta shapes, or you can buy pre-packaged noodle shaped vegetables.  These options will of course be higher in fiber and lower in calories.

Are pastas that have vegetables in the ingredients healthier than normal pasta?

Vegetable pastas that may be different colors just have added vegetable powder or puree.  While they may claim to provide a serving of vegetables, be aware eating these pastas is not a substitute for eating real vegetables in your diet.

What are you eating with your pasta?

When you eat pasta, make it a smaller part of a balanced meal.  Keep half your plate filled with fruits and veggies, and keep pasta to a moderate portion size.

Pairing pasta with a salad and adding veggies to your pasta sauce are easy ways to bump up the volume of food you’re eating while keeping calorie amount lower.

See also: How to make your pasta diet friendly

What type of sauce are you putting on your pasta?  Cream based sauces can quickly add on calories.  Tomato based sauces are lower in calories and provide a good source of antioxidant lycopene, but watch the sugar content in jarred sauces.

The post Is Pasta a Good or Bad Carb? appeared first on Calorie Secrets.

Watermelon is considered a safe food for most healthy people.  It can be enjoyed as part of a balanced diet and can provide many important nutrients while hydrating your body.  However, there are also some potential side effects from eating watermelon so care should be taken before adding watermelon to your diet.

As summer approaches, many Americans are gearing up to enjoy watermelon.  Watermelon has been a popular summer past-time treat for picnics, on the beach, park or summer celebrations as a sweet, hydrating, refreshing treat.

Fortunately, eating watermelon provides much more than cool refreshment during the summer.

Watermelon is a good source of many nutrients, is low in calories and is a hydrating food. 

In fact, watermelon can be higher in the antioxidant lycopene compared to tomatoes.

Health benefits of Watermelon

Watermelon is a subgroup of the Cucurbitaceae family that includes honeydew, cucumber and cantaloupe.  Gourds like squash and pumpkin are also considered a member of this family.

A traditional watermelon has bright red flesh with black seeds, but watermelon can also be seedless red, yellow or orange in color.

Here is a summary of the health benefits of Watermelon:

• It has a low glycemic load
• Watermelon is low in calories
• Watermelon is mostly water
• Watermelon is a leader in lycopene among fruits and vegetables
• Watermelon is a source of minerals potassium, calcium, iron and magnesium
• Watermelon has a low GL

1. It has a low glycemic load

Watermelon is notoriously sweet, but what may be surprising is it has a low glycemic load (GL) impact because of the high-water content.

2. Watermelon is low in Calories

A cup of diced watermelon provides less than 50 calories, 0 grams of fat, 11 grams of carbohydrate, 9 grams of sugar, about 1 gram of fiber and about 1 gram of protein.

Since watermelon is so low in calories, you can eat a decent serving without adding a lot of calories.

Two cups of diced watermelon is still less than 100 calories, and eating watermelon can help make you feel full because it is high in water content.

This makes the watermelon seem “heavy” and can take up more volume in your stomach.

Instead of registering calories, we register amount of food or volume to gauge how full we are.

Therefore, eating watermelon as a snack or as part of a meal can help increase your volume of food and actually increase your satiety.

3. Watermelon is mostly water

Drinking enough water per day can provide many benefits.  About 80% of fluid needs in the body are obtained from drinks in our diet, and about 20% of fluids we get from foods we eat (1).

Eating fruits and vegetables can be one way to increase your fluid intake from foods in your diet.  Fruits and vegetables are primarily water, so they can help hydrate your body in addition to fluids.

Watermelon is no exception; in fact, watermelon is mostly water (about 92% water).  This may be one reason why watermelon is usually enjoyed in the summer.  It is in season, but it can also help hydrate you in the warm summer months.

4. Watermelon is a leader in lycopene among fruits and vegetables

Lycopene is a member of the carotenoid family.  Carotenoids are a phytochemical from plants that acts as an antioxidant in the body that can protect cells from damage.  Lycopene is found in red fruits and vegetables like tomatoes, watermelon and red berries.

Physicians Committee for Responsible Medicine (PCRM) (2) suggests studies have shown lycopene may help prevent certain cancers and may also lower risk for cardiovascular disease.

Therefore, eating foods high in lycopene may help protect against these, and possibly other, chronic diseases.

Tomatoes are usually associated with being a good source of lycopene.  However, The National Watermelon Board (3) suggests watermelon is a leader in lycopene among fruits and vegetables and contains one of the highest amounts of lycopene per serving.

Eating 2 cups of watermelon can provide about 15-20mg of lycopene.

A 2003 study (4) found fresh and frozen watermelon juice significantly increased plasma levels of beta carotene and lycopene suggesting watermelon provides a bio available source of lycopene.

5. Watermelon is a source of minerals potassium, calcium, iron and magnesium

Besides providing lycopene, watermelon also provides the antioxidant beta carotene which is a precursor to vitamin A.

A cup of diced watermelon provides about 17% DV vitamin A as beta carotene and 20% DV vitamin C.  Watermelon also provides a source of B vitamins; a serving provides 5% DV vitamin B6.

Watermelon Nutritional Profile

Watermelon is a source of minerals potassium, calcium, iron and magnesium.  A serving of watermelon provides:

• 1% DV calcium
• 2% DV iron
• 3% DV magnesium
• 4% DV potassium
• Only 2 mg sodium (0% DV)

Not only is watermelon high in water, but by being a source of electrolytes magnesium, potassium and only a small amount of sodium, these can also help regulate fluid balance in the body.

6. Watermelon has a low GL

Some may be wary of eating watermelon for fear it is a source of sugar.  All fruits contain sugar, but they also provide fiber which slows the release of sugar into the blood stream.

Watermelon can technically be considered a high glycemic index (GI) food which means it can leave the digestive tract quickly and raise blood sugar.

However, when you account for serving size, the impact of watermelon’s ability to raise blood sugar is low.

The GL takes into account a portion size of food typically eaten to compare that size to raising blood sugar.  Watermelon has a low GL according to Registered Dietitian Jennifer McDaniel in a 2016 New York Times article (5).

Are there any side effects from eating watermelon?

Watermelon is considered a safe food for most healthy people.  It can be enjoyed as part of a balanced diet and can provide many important nutrients while hydrating your body.

• If you are following a renal diet or a low potassium diet, consult your healthcare team before adding watermelon to your diet.
• Consuming more than 30 mg of lycopene per day may cause some digestive side effects in some people.
• While watermelon is considered a low GL food, if you have been advised to follow a low carbohydrate diet by your medical team, consult them before adding watermelon to your diet.
• While watermelon is considered a healthy food, it can be a potentially hazardous source of foodborne illness.

Watermelon, cantaloupe and honeydew can be a source of salmonella which could make you sick.  To lower your risk, wash watermelon thoroughly before cutting and keep in the refrigerator after cutting.

The post Watermelon Health Benefits but Also Side Effects appeared first on Calorie Secrets.

One pound of fat is 3500 calories. This means that 2 pounds equals 7000 calories. If you want to lose 2 pounds in 2 weeks (14 days), you need to create a calorie deficit of 500 calories per day. You can create the calorie deficit by either consuming less calories or burn more calories through exercise.

There are many ways to choose to lose weight: fad diets, expensive weight loss programs, supplements, etc.  While weight may come off with these methods, the weight can come back soon after stopping these methods.

Successful weight loss can come about from long term changes made that can be sustained over the long term.  This type of supported weight loss is usually associated with a slower, consistent weight loss of 1-2 pounds per week.

Depending on how much weight you have to lose, weight loss may be more or less than this target.  At the beginning of weight loss journey, the weight can come off more than 2 pounds in a week.

However, as weight loss stabilizes, weight loss can slow to a plateau or staying closer to 1-2 pounds per week.  However, during this phase it is important to be consistent with your weight loss efforts to break through plateaus.

How to lose 2 pounds per week

Here are some general tips for sustained weight loss that can help you keep it off.

Step 1: Calculate how many calories do you need to lose 2 pounds per week

How many calories your body needs for weight loss can depend on several factors including: age, body size, activity level and other health parameters.

A 2017 overview (1) on lifestyle interventions for obesity suggest the following calorie ranges for weight loss that support a 500-1,000 calorie deficit:

• Those less than 200 pounds: 1,000 – 1,500 calories per day
• Those over 200 pounds: 1,500 – 1,800 calories per day

Remember one pound of fat is 3500 calories. This means that 2 pounds equals 7000 calories. If you want to lose 2 pounds in 2 weeks (14 days), you need to create a calorie deficit of 500 calories per day. You can create the calorie deficit by either consuming less calories or burn more calories through exercise.

The following articles can help you achieve this:

• 6 Easy Ways to Cut 500 Calories per Day
• How to Burn 500 Calories Everyday (Best Time and Exercise)

Besides quantity, it’s important to focus also on quality of calories.  A problem for many “diets” is they are so low in calories they can provide a stress response in the body that increases cortisol release.

These low calorie diets can be less than 1,000 calories per day and can leave you feeling hungry and deprived.

Eating a high volume of food when going through weight loss can still leave you satisfied.  You can eat a high volume of food by filling up on fruits, vegetables, legumes, whole grains and balance meals with heart healthy fats and lean proteins.

Step 2: How much carbohydrate, fat and protein do you need to lose 2 pounds per week?

There is some debate among health professionals and researchers on the exact diet pattern best for weight loss.  Is it a low carb diet?  Low fat?

The good news is the macronutrient amount may not be so key for weight loss, and there is more than one way to eat healthy for long term health and weight success.

Some research suggests low carb diets may have an advantage for initial weight loss, and low carb diets may be best as a first approach for those at risk for diabetes (2).

Not all studies have shown an advantage for following a low carb diet on weight loss.  A 2018 study (3) put over 600 research participants on either a low carbohydrate or low fat diet for 12 months.

After 12 months, there was no significant difference in weight loss between the two groups.

What may be a more important factor for your weight loss success is what will you stick with long term?  What diet pattern fits into your lifestyle and focuses on a high intake of nutrient dense foods?

Step 3: How much exercise do you need to lose 2 pounds per week?

Besides calorie intake, another key part of losing 2 pounds a week will be your exercise patterns.  If you want to lose 2 pounds a week, you will need to incorporate a high amount of activity.

The minimum exercise guidelines won’t cut it for significant weight loss.  Any activity can give you health benefit, but in terms of sustained weight loss, you will need higher amounts of activity.

How much exercise do you need?  Like calorie intake, this can vary individually.

The American College of Sports Medicine (ACSM) (4) recommends 200-300 minutes of exercise per week for weight loss.  This translates to about 40-60 minutes of exercise most days of the week.

Greater than 250 minutes was associated with significant weight loss, so focusing on this amount may be recommended for aggressive weight loss goals.

In fact, after weight is lost, more exercise may be needed to prevent regaining weight.  Therefore, after you lose weight, your fitness journey doesn’t stop.  It is just the beginning.

Getting a variety of exercise is recommended for overall health and for retention of lean muscle mass.  Get a variety of cardio exercise that is both moderate and vigorous intensities if your body can tolerate it.

Get strength training along with flexibility exercises to support lean muscle mass and strength.  Consult your health care team before starting any exercise program and to get individualized guidance for your exercise needs.

See also: How many calories to burn a day

How can you keep the weight off?

Keeping weight off can be the hard part.  This takes consistency, dedication to your health and recognizing when you lose weight means you need to stick with your healthy routines.

Once you reach a weight loss goal, don’t let up in your diligence to eating healthy and moving your body.  This doesn’t mean you can go back to eating unhealthy foods and letting up on your exercise.

In fact, research suggests more exercise can be needed to counteract regaining weight.

There may be some trial and error along your way, but that doesn’t mean you should give up.  Mayo Clinic (5) suggests if you want successful weight loss, healthy habits need to become a way of life.

Start fresh after a setback instead of staying stuck.  Long term successful weight loss takes commitment and focus.

If you find these are lacking at a point in your journey, remind yourself why you are making these changes and your goals for your health.

The post How to Lose 2 Pounds Per Week and Keep It Off appeared first on Calorie Secrets.

Rambutans are in the same family as lychee.  Both fruits have a white flesh with an inedible seed in the middle.  The taste of the rambutan is similar to lychee or grapes with the rambutan being slightly less sweet and acidic than lychee.

The name of rambutan actually means hairy which is applicable for this fruit because a rambutan looks like a red, spiky, hairy fruit.  Chances are if you live outside Southeast Asia, Central America or Hawaii you may not have eaten or even seen a rambutan before.

Rambutans are quite common in tropical climates, but in the US or parts of Europe they may only be available at larger Asian markets.

If you have never tried rambutan or other more exotic fruit, consider adding them to your diet for health benefits along with adding some delicious flavors to your diet.  A 2011 review (1) analyzed the nutritional value of twenty exotic fruits.

Researchers found supplementing diet with exotic fruits (i.e. dragon fruit, mangosteen, durian, persimmon, etc.) positively affects blood lipids and antioxidant levels in animal-based studies.

Adding rambutan and other exotic fruits can provide some health benefits because these fruits are a good source of antioxidants, fiber, vitamins and minerals.

What is Rambutan?

Rambutans are native to Southeast Asia, mainly Indonesia and Malaysia, and are now grown in various tropical climates around the world.

Rambutans are in the same family as lychee.  Both fruits have a white flesh with an inedible seed in the middle.  The taste of the rambutan is similar to lychee or grapes with the rambutan being slightly less sweet and acidic than lychee (2).

Rambutans can be red when they are ripe, or other varieties can be smaller in size and a yellow color.

Rambutans that are green are considered under ripe, and if a rambutan has black spots or black hairs it can be over ripe.

The spiky hairs on a rambutan are not sharp, they are soft.  Rambutans can simply be peeled to eat the white flesh like a lychee.

Rambutan nutrition

Like most other fruits, rambutans are low in calories and are considered nutrient dense.  They provide a unique array of nutrients.

Eating a single rambutan provides less than 10 calories.  Eating a 100 gram serving of fresh rambutan provides:

• About 82 calories
• 21 grams of carbohydrate
• 1 gram of fiber
• Less than 1 gram of fat
• 1 gram of protein

Besides being sold fresh, rambutan can also be found as a canned product.  Like any canned fruit, canned rambutan in syrup can be higher in sugars.

A cup serving of canned rambutan in syrup can provide 175 calories and 45 grams of carbohydrate.

Antioxidants in rambutan

Rambutan is a good source of vitamin C.  A 100 gram serving of fresh rambutan provides about 66% DV vitamin C.

Vitamin C not only acts as an antioxidant in the body, it is also needed for building collagen, cartilage, muscle and bone.  Vitamin C also increases absorption of iron especially when the iron is coming from plant sources.

Therefore, eating foods like rambutan that are a good source of vitamin C with plant food sources of iron like legumes, nuts, seeds, grains and leafy vegetables can help increase iron absorption from your meal.

Besides vitamin C, rambutan fruit contains many more antioxidants that researchers are still discovering how they can impact health.

A 2018 review (3) suggests rambutan contains antioxidants that have been shown in research studies to be cancer fighting, anti-obesity, anti-diabetic, anti-microbial and may help lower blood cholesterol levels.

Researchers conclude more research is needed on the antioxidant potential of rambutan, but rambutans may be a sustainable alternative for developing functional foods and even pharmaceuticals.

Minerals in rambutan

Rambutan is a surprising source of some minerals.  A 100 gram serving (4) provides about 9% DV of the trace mineral copper.  Fruit is not usually a go to source of this mineral, as it is mainly found in seafood, nuts, legumes and whole grains.

However, adding rambutan to your diet can provide an extra source of copper.  Copper is needed to make red blood cells, immune function, nerve function and is involved with bone health.

Another mineral found in rambutan is manganese.  A 100 gram serving provides about 10% DV manganese.

Manganese can act as an antioxidant, is involved with bone health, wound healing and acts as a co-enzyme for many processes in the body (5).

Fruits and vegetables are considered good sources of the mineral potassium, but rambutan is not a high source of potassium.

A 100 gram serving provides about 5% DV potassium.  Higher sources of potassium include: sweet potatoes, leafy greens, tomatoes and pit stone fruits.

A serving of rambutan also provides less than 5% DV of iron, magnesium, zinc and calcium.  Rambutan provides a small amount of many minerals.

Eating a wide variety of foods is recommended to meet intake of all vitamins and minerals, as one food does not provide enough of every nutrient needed.

How to eat rambutan

If you have never tried rambutan before and see it at a local grocery store, don’t be intimidated by the spiky appearance.

The spiky hairs on rambutan are soft, and peeling back the skin and hair can reveal a sweet, white flesh inside.

You can easily access the inside flesh by cutting a slit into the peel and squeeze the fruit to “pop” out the flesh.

You can eat rambutan just as it is or the white flesh can be added to a smoothie or even freshly juiced like other fruits and vegetables.

The post What Is Rambutan and Is It Good for You? appeared first on Calorie Secrets.

Swerve sweetener can be considered safe for most people, but it should not be eaten in excess.  Swerve is a combination of oligosaccharides, erythritol and derivatives from citrus.  It doesn’t leave a bitter aftertaste like other sugar alternatives and is considered calorie free.

Sugar is one of the most popular ingredients in food in the US.  On average, a typical American consumes about 152 pounds of sugar per year which is almost 3 pounds of sugar in a week. This amount is well over the recommended 10% of daily calories added sugar should be in the diet.

Getting too much sugar in the diet is a source of empty calories that can increase risk for weight gain, type 2 diabetes, cardiovascular disease and possibly other chronic diseases.  Sugar can hide in many forms and can be in foods you wouldn’t suspect like condiments, commercially made bread and frozen entrees.

What is an alternative for consuming sugar?  Artificial sugars were put on the market to enjoy sweet without calories or influencing blood sugar.  Not all artificial sweeteners are the same, and there is some controversy with using artificial sweeteners.

Even “natural” sugar alternatives, such as Swerve, may have some potential draw backs.  In the end, whether it’s real sugar or sugar alternatives, moderation is important for overall health.

How is swerve sweetener made?

According to swervesweet.com  Swerve is made from ingredients from fruits and starchy vegetables.  It is calorie free and does not impact blood sugar levels after consuming.

Using Swerve in place of sugar can be simple because you can use it in a 1 to 1 ratio replacement for sugar.  For example, if a recipe calls for a cup of sugar, you can replace it with a cup of Swerve.

Swerve is made basically by fermenting glucose.  The fermentation process creates sugar alcohols.

Sugar alcohols do not actually have alcohol, but the fermentation process results in chemical alteration of the glucose molecules.  The result for this process is the sugar alcohol erythritol.

The process to make Swerve also involves enzymatic alteration of ingredients from starchy root vegetables.  The result is producing something called oligosaccharides.

Oligosaccharides are also considered a source of prebiotics which can act as fuel for beneficial gut bacteria probiotics.

Natural flavor from citrus is added to the erythritol and oligosaccharides to complete the Swerve product.

Erythritol compared to other sugar alcohols

Erythritol is only one type of sugar alcohol.  Sugar alcohols in general are usually not considered calorie free, only reduced calorie.  Therefore, consuming a lot of sugar alcohols can potentially provide a source of calories you may be unaware of.

Swerve is calorie free because of the combination of ingredients, and erythritol specifically is considered calorie free. 

Sugar alcohols are in many chewing gum or mouth products because they are not digested by bacteria in the mouth which is a cause of tooth decay.

Consuming sugar alcohols in excess is known to cause bloating and diarrhea.  Therefore, eating sugar alcohols in moderation is recommended.

Some sugar alcohols remain in the intestines longer which can pull water into the intestines.  Eating too much erythritol may also cause nausea (1).

Swerve and digestive health

Erythritol used in Swerve has a high digestive tolerance compared to other sugar alcohols.  Sugar alcohols may cause digestive upset with some people, but erythritol is generally considered easier on the digestive tract.

However, erythritol in excess could still act as a laxative because it readily leaves the small intestine quickly and gets absorbed quickly. It may also cause nausea in high doses.

Those with irritable bowel syndrome (IBS) or other digestive disorders can be highly sensitive to oligosaccharides and sugar alcohols.

Therefore, consuming Swerve may not be recommended.  If you are following a low FODMAPS diet, consult your healthcare team before consuming.

Swerve and weight regulation

Sugar alternatives are considered an aid for weight loss because they are replacing sugar which has 4 calories per gram.

Sugar alternatives can provide less than 4 calories per gram and can be considered calorie free like Swerve. 

However, some research suggests consuming sugar alternatives, especially in excess, may not turn out to be beneficial for weight loss.  Some of the research is conflicting as well as opinions of health professionals.

For example, a 2016 article (2) suggests lack of appetite suppression and reward response with sugar alternatives may cause people to search for more food to fill this void left.

It’s like the sugar alternatives don’t send the signal to the brain that something sweet has been consumed, so the brain still craves more.

Consuming low-calorie foods with sugar alternatives may also create the justification you can eat more because a food is lower in sugar which can lead to higher food intake. 

Sugar alternatives can also have a negative effect on resting metabolic rate and gut bacteria.

On the other hand, a 2016 review (3) suggests short term studies have shown consuming low energy sweeteners in place of sugar led to lower body weight and reduced energy intake.

While some research seems conflicting, more research is needed to clarify impact sugar alternatives have on health.  There may also be wide variability on how different sugar alternatives impact the body.

The bottom line for any sugar alternative is they should be consumed sparingly and in moderation.

Conclusion: Is Swerve sweetener safe?

Swerve sweetener can be considered safe for most people, but it should not be eaten in excess.  Swerve, like real sugar, should be used sparingly in the diet.

Swerve is a combination of oligosaccharides, erythritol and derivatives from citrus.  It doesn’t leave a bitter aftertaste like other sugar alternatives and is considered calorie free.

Some people may be sensitive to high intakes of erythritol or oligosaccharides.  Erythritol in high doses can cause nausea or have a laxative effect.  If you have IBS or other intestinal conditions, consult with your healthcare team before consuming Swerve.

Regardless of the choice of sweetener, cutting back on the sweet level of our food choices can be healthy.  A typical Western diet has sugar added to many foods that don’t need it, and most people consume sugar in foods you wouldn’t guess.

Trading sugar for a sugar alternative doesn’t give you the green light to consume as much as you want of a food or drink with a sugar alternative.

The post Is Swerve Sweetener Safe? appeared first on Calorie Secrets.

Cutting out 500 calories per day is common target for sustained weight loss.  By cutting out 500 calories per day, you could possibly lose about 1 pound in a week.  While individual weight loss results may vary, cutting out 500 calories per day can be a practical target for your weight loss goals.

Keep in mind your weight loss goals may require more or less cutting calories and other factors like exercise patterns can impact your sustained weight loss results.

The following ways can be easy steps to cut out empty calorie sources from your diet and increasing mindfulness to what you eat.

At any point in your weight loss efforts, it’s important to keep your food intake consisting of a variety of nutrient dense foods instead of mindlessly consuming empty calories.

See also:

• How to burn 500 calories per with exercise
• How many calories to eat per day
• How many calories in a pound
• How many calories to burn a day

How to reduce your daily calorie intake by 500 calories

These tips can help you trim out empty calorie food sources while keeping foods that provide key nutrients your body needs.

1. Don’t drink your calories

The first place to look when cutting empty calories is to look at what you are drinking.  Soda pop, coffee drinks, sweetened tea and any other sweetened beverage is a source of liquid calories.

The problem with liquid calories is the brain doesn’t really “register” these calories.  Also, the sugar and calories from some drinks can be drastically high.

Some coffee beverages can easily provide about 500 calories.  Therefore, cutting these drinks or any other sweet beverages out of your daily routine is key for weight loss.

Other drinks that can be sources of empty calories are alcoholic drinks.  Cocktails especially can have a high calorie amount that quickly adds up.

If you do want to have alcohol in moderation, choose low calorie alcoholic drinks like either a 12-ounce light beer or a 5-ounce glass of wine.  Choosing these over mixed drinks can save calories.

What should you drink while trying to lose weight?  Drink water or other unsweetened beverages.  Add flavor to water or sparkling water with fresh fruit, herbs or cucumber slices.

Drinking enough water during weight loss is recommended as being slightly dehydrated can be confused as a signal to eat something.

2. Eat 20% less at meals

Depriving yourself on a low calorie diet can be challenging for long term success for weight loss.  Starving yourself can slow your metabolic rate and may increase weight gain after stopping the diet.

Instead of drastically reducing your calorie intake, your mind doesn’t register subtly cutting portion size down according to research from Dr. Brian Wansink.

Dt. Wansink suggests dishing out 20% less food on your plate at meal times.  Your brain won’t recognize the slight decrease in portion size, but it can be enough to cut out an extra few hundred calories throughout the day.

3. Eat protein at breakfast

Protein has the highest satiety value and is one reason why many weight loss diets advocate for a higher protein intake.  In addition, eating protein earlier in the day can help control appetite later in the day which can translate to eating less food.

A 2013 study (1) examined whether a high protein (35 grams of protein, 350 calories), a normal protein breakfast (13 grams protein, 350 calories) or skipping breakfast had on appetite, satiety and food intake later in the day.

The high protein breakfast group had significantly higher levels of fullness throughout the day and had significantly lower levels of ghrelin, a hormone that acts to increase hunger.  Consuming a high protein breakfast also led to reduced evening snacking.

Instead of skipping breakfast, consuming a balanced breakfast with 20-30 grams of protein may be helpful in lowering food intake later in the day.

4. Skip fast food

Fast food is notorious for being high in calories and low in vitamins, minerals and fiber.  Therefore, skipping fast food makes sense if you want to lose weight.

However, another reason to skip fast food is when eating fast food, we tend to underestimate our calorie consumption.  A 2013 study (2) found adults, adolescents and children underestimate their calorie intakes when eating fast food especially if the meal was large.

If you do eat fast food, note that your calorie estimate is probably going to be lower than what you’re actually eating.

Using the menu nutrition information can help make lower calorie choices or split a meal with someone instead of eating the whole meal.

5. Portion your food out

Eating food out straight out of a bag, box or other packaging can leave the door open to eat more than you intended.

Eating without seeing how much we are putting in our mouth can lead to over eating like eating the whole bag of potato chips when you just meant a handful or two.  This can especially happen if you are eating while distracted like in front of the television or computer.

When you are eating, put your food onto a plate or bowl.  That way you can keep track of how much you are actually eating.

6. Fill up on fiber

Cutting calories from your daily food intake can mean eating LESS food which can leave you MORE hungry.  Eating 20% less at meals can be a way to subtly cut back on extra calories.

However, there are some foods you can eat 20% more of like fruits, vegetables or legumes.  These foods are high in fiber and low in calories which mean you can eat a high volume of these foods without drastically increasing your calorie intake.

So, while you are serving yourself 20% less at meal times, you can serve yourself 20% MORE of these high fiber, low calorie foods.  This will leave you satisfied and deter you from feeling like you have the munchies.

While you are eating more foods with fiber, eat slowly to allow your brain time to register when your stomach is full and not beyond full.

The post 6 Easy Ways to Cut 500 Calories per Day appeared first on Calorie Secrets.

There are no specific research studies looking at the weight loss effects of the steak and egg diet.  There are anectodical reports from people suggesting they have lost weight following this diet, but there is no specific research suggesting only eating steak and eggs is superior for weight loss. 

There is not a shortage of food specific diets promising weight loss: the cabbage soup diet, the banana diet, steak and eggs diet are all examples.  Any diet that limits food intake to one or two foods should only be followed for a short time because it is imbalanced.

The steal and eggs diet consist of eating steak and eggs for two meals a day with the option to cook the eggs in butter.  This diet is like a typical low carbohydrate diet which does not count calories but allows for eating a higher amount of fat.

Why would you follow a diet that only allows you to eat steak and eggs?  Proponents of this diet suggest it can provide quick weight loss.  Like other low carbohydrate diets, this diet may promote the body using more fat as a primary fuel source.

However, following this diet will not provide significant antioxidants, fiber and a variety of vitamins and minerals.

Short term benefits of following a low carbohydrate diet can be weight loss and possible heart health benefits.  However, safety for following a low carbohydrate diet long term is not known.

What is the steak and eggs diet?

The steak and egg diet is thought to have originated from competitive body builder Vince Gironda.

The outline of the diet is pretty simple: you can eat pretty much as many eggs and steak as you want in a meal and eat this meal twice a day. 

There are no other foods, besides cooking in butter, allowed for the diet.  You only eat twice a day.

Every fifth day is considered a “cheat” day where you can whatever you want.

You do not need to count calories on this diet plan which is similar to other low carbohydrate diets.

Steaks and eggs contain virtually zero carbohydrates, so all the energy is coming from fat and protein.

Unlike other low calorie diets, eating high amounts of fat and protein can lower appetite which means you probably won’t feel hungry following this type of diet.

Does the steak and eggs diet work for weight loss?

There are no specific research studies looking at the weight loss effects of the steak and egg diet.  There are anectodical reports from people suggesting they have lost weight following this diet, but there is no specific research suggesting only eating steak and eggs is superior for weight loss.

Any ketogenic or other low carbohydrate diet suggests you can eat other types of high fat or protein foods not just limited to steak and eggs.

A 2014 study (1) examined the effects of a low carbohydrate diet (<40 grams per day) compared with a low fat diet (<30% calories from fat) on body weight and cardiovascular risk factors.

Study participants followed the diet for 12 months.  Researchers found after 12 months the low carb group had significantly more weight loss, lower triglycerides and higher HDL cholesterol.

Harvard Health (2) suggests there is evidence from research studies that following a low carbohydrate diet can provide faster weight loss compared to a more traditional low fat diet.

However, over time, the weight loss gains from a low carbohydrate diet can fade.

Red meat and health

One concern with following the steak and egg diet is the relatively high intake of red meat.  Red meat is a known source of saturated fat.

While recent research has questioned the negative effect saturated fat has on health, there may be other reasons to limit intake of processed and red meats.

A 2017 review (3) analyzed meat intake and stroke risk.  Researchers found higher total, red and processed meat intake is associated with an increased risk of stroke, but a higher intake of white meat was associated with a lowered risk of stroke.

Eating a high intake of red meat may also increase risk for colorectal cancer.  The American Institute for Cancer Research (AICR) recommends limiting total red meat intake to no more than 18 ounces per week.

Following the steak and eggs diet can greatly exceed this recommendation for red meat intake.  Just one meal following the steak and eggs diet can provide about 1 pound of red meat intake.

Conclusion: Is the steak and eggs diet safe?

Following any diet that advocates for only eating one or two foods shouldn’t be sustained long term.  Even though beef and eggs provide many nutrients, they also lack many key nutrients like fiber, antioxidants, some vitamins and minerals.

Therefore, following a steak and egg diet long term may cause inadequate nutritional intake.  Some argue the cheat day can be a way to get more variety of nutrients in your diet.

However, on your cheat day you would need to load up on fruits, vegetables and other high nutrient dense foods.

If you may be prone to binging on junk food on the cheat days, your diet would still be lacking in many nutrients.

Short term low carbohydrate diets are generally safe for most people.  However, before starting a low carb/keto diet, you should consult your healthcare team.

Certain health conditions, like kidney issues, may not benefit from following a low carb diet approach that is higher in fat and protein.  More long term research is needed on very low carbohydrate diets.

While a ketogenic or low carbohydrate diet may provide greater weight loss results, it can be hard to sustain long term especially if it is highly restrictive like the steak and eggs diet.

Once you incorporate a more liberalized diet, regaining weight can be common.

Harvard Health suggests yo-yo diets that result in rapid weight fluctuations are associated with increased mortality.

Embracing sustainable diet changes that are healthy to maintain, like a diet high in fruits and vegetables, is recommended for long term health benefits.

The post Does the Steak and Eggs Diet Work? appeared first on Calorie Secrets.

Does your body burn more calories when you drink ice water?  Yes, it probably does, but the amount is not significant.  In fact, drinking a glass of ice cold water burns fewer than 10 calories.

On average, the adult body is about 60% water.  We lose water every day through urine production, sweat, breathing and as a byproduct of metabolism.  Replacing water adequately day in and day out is important for overall health.

Water is needed for digestion, lubricating joints, regulating body temperature, protecting cells and getting rid of waste materials from the body.

How much water you should be drinking per day varies depending on age, body size, activity level, environment and other health factors.

In general, the recommended total fluid intake is 15.5 cups per day for men and 11.5 cups per day for women.

This may seem higher than the popular 8 cups per day guideline, but keep in mind this amount is total fluid intake including food.

On average, about 20% of total fluid intake is from food.  Whatever is left is from fluids you consume.  The vast majority of fluid intake should be water.  How much water you need can vary.

Besides trying to get enough water throughout the day, some people focus on the temperature of their water intake.  Some websites promote drinking ice cold water can cause a boost in metabolism because the body has to burn energy to get it to body temperature.

However, even though drinking ice cold water may cause a very slight increase in calorie burn, the amount is too small to notice a big difference.

Importance of drinking enough water, whatever the temperature

If you are even slightly dehydrated, you may feel thirsty, tired, have decreased urine output, dry skin, lowered ability to concentrate or headache. If your body is slightly dehydrated, that may also trigger a signal in the brain to eat something when really we could just use a glass of water.

Because of this, staying hydrated may help with appetite regulation and weight balance.

How do you know if you’re getting enough water?  An easy, quick way to vaguely assess hydration status throughout the day is by urine color.  The darker your urine generally means the more dehydrated you are.

The paler/clearer your urine, the more hydrated you are.  Aiming to drink at least 8 cups of water a day can be a starting point, but you may need more fluids than this depending on activity level, sweat loss and other health factors.

If you have a hard time feeling motivated to drink more water, try adjusting the temperature.  Cold, room temperature and hot water can all add to your fluid intake.

Maybe drinking hot water, like in tea, can increase your fluid intake if that’s more appealing to you.  Or maybe making your water cold may help you be more apt to drink more especially if it’s hot outside.  You can also add slices of fruit, cucumbers or herbs to your water to add some natural flavor without adding sweeteners.

Calorie burn from drinking ice water

Does your body burn more calories when you drink ice water?  Yes it probably does, but the amount is not significant.  In fact, drinking a glass of ice cold water burns fewer than 10 calories.

This is not a significant calorie amount and isn’t a main contributor for weight loss.  If you like drinking room temperature water, it isn’t imperative to switch to drinking ice water to increase your calorie burn throughout the day.

Drinking cold water during exercise can increase performance

If you are exercising, especially in the heat, drinking cold water may be better than room temperature water.  Cold water may actually leave the stomach quicker than warmer water.  Exercising in the heat can increase body temperature to dangerous levels and can hinder athletic performance.

Therefore, staying hydrated and dropping body temperature can help athletic endurance and keep you from danger of being too hot.

A 2008 study (1) found drinking a cold beverage before and during exercise in the heat can lead to an improved athletic endurance.

Exercise time was longer in participants who received cold beverages compared to participants who received a warm beverage before and during exercise.

A 2006 study (2) also found benefit of drinking cold beverages during exercise in the heat.  Researchers concluded drinking cold fluid during exercise increased fluid consumption which helped attenuate rise in body temperature and lowered risk for heat stress during exercise in the heat.

Is there benefit from drinking warm liquids?

If drinking cold water potentially causes a very small calorie burn, does drinking warm liquids cause a small calorie burn?  The answer may be yes, but again the calories expended would be very small.

Because drinking cold water can leave your stomach quickly, drinking warm liquids may sit in your stomach longer.  Therefore, drinking warm liquids, like unsweetened tea or coffee, may help you feel full longer.

Some weight loss advocates suggest drinking warm liquids before a meal may help you eat less.

However, keep in mind sipping hot cocoa or other higher calorie beverages won’t do your waist line any good, as these are high in sugar and extra calories.

Conclusion: Does drinking ice water burn more calories?

Yes, drinking ice water may burn a FEW extra calories, but it isn’t significant.  The bottom line is no matter what temperature you like to drink your water, just drinking enough is the most important factor.

If drinking ice water increases your overall water intake, drink it because of that not because you think you’re burning more calories.

If you are exercising in the heat, some research has shown drinking cold beverages can help lower body temperature and encourage fluid intake.

The post Does Drinking Ice Water Burn More Calories? appeared first on Calorie Secrets.

The benefits associated with drinking coffee are often lumped together regardless if the coffee is from instant or regularly brewed. One thing that can be different between regular and instant coffee is caffeine amount.  On average, instant coffee can have less caffeine compared to regular coffee. 

Coffee is one of the most consumed beverages worldwide.  In fact, about 62% of American adults drink coffee which may be at an all-time. Drinking coffee in the past was often associated with negative health implications, but recent research has shown drinking coffee may provide many health benefits.

In general, most adults can drink about 3-4 cups of coffee (300-400 mg caffeine) without health risk and potential health benefits (1). People sensitive to caffeine, pregnant women, people with hypertension, on certain medications or other health issues may do better with less coffee intake.

Therefore, individual tolerance to coffee, and caffeine, can vary.

Is Instant coffee better than brewed coffee?

The benefits associated with drinking coffee are often lumped together regardless if the coffee is from instant or regularly brewed.  There are some differences in the amount of caffeine and acrylamide between regular and instant coffee, but other differences in health outcomes are not fully understood at this time.

Instant coffee can be a go to in many countries as the primary coffee source, and it can be an easy option when brewed coffee is not accessible.

In general, instant coffee may be considered like regular coffee in terms of impact on health.  If it is good or bad for your health can depend on many factors and present health.

What does research say about the health benefits of coffee

A 2006 review (2) on coffee and health suggests coffee consumption may lower risk for several chronic diseases such as: type 2 diabetes, Parkinson’s and liver disease.

A 2007 study (3) suggests coffee is a good source of antioxidants and can protect cells from oxidative DNA damage possibly even more than some fruits and vegetables.

A 2018 review (4) suggests research has shown an inverse association between coffee consumption and all cause mortality.  Habitual coffee consumption is associated with lowered risk for cardiovascular death and improvements in some cardiovascular risk factors.

The health benefits associated with coffee consumption do not differentiate between instant and regular coffee. 

Therefore, more research is needed to distinguish if there are differences in health benefits from instant versus regular coffee intake.

See also:

• Negative effects from drinking coffee
• Drinking coffee on a diet
• Ways to make your coffee healthier

Caffeine in instant and regular coffee

Instant coffee has less caffeine than regular coffee

One thing that can be different between regular and instant coffee is caffeine amount.  On average, instant coffee can have less caffeine compared to regular coffee.

Therefore, people who are sensitive to caffeine or are trying to reduce their caffeine intake may find instant coffee a good choice.

An average cup of instant coffee can provide around 30-90 milligrams of caffeine, but an average cup of regular coffee can provide around 70-140 milligrams of caffeine.

Signs of too much caffeine can include:

• Increased anxiety
• Restlessness
• Trouble sleeping
• Rapid heart rate
• Irritated stomach

If you drink instant or regular coffee and experience some of these side effects, you may want to lower your intake of caffeine.  Caffeine may also interfere with certain medications. Instead, you can try decaf coffee.

What else is in in your instant coffee?

Some research that just focuses on instant coffee intake is not all good.

A 2014 study (5) analyzed the effect of coffee consumption, additives used in coffee and the effect on metabolic syndrome.

This study analyzed data from over 17,000 Korean adults, and about 75% of the sample drank coffee.  However, the coffee they drank was mostly instant coffee with added sugar and creamer in the packet.

Researchers found consumption of coffee from the instant coffee mix increased certain risk factors for the metabolic syndrome.

Researchers concluded consumption of instant coffee mix may increase risk for metabolic syndrome due to the excess sugar and powdered cream intake.

Coffee by itself is very low in calories and a good source of antioxidants.  However, when you add sugar and powdered cream, the effect on the body after drinking this mix can change.

Like any other sweetened beverage, drinking instant coffee with added sugar can increase risk for metabolic syndrome.

Therefore, an important consideration for how instant coffee impacts your health is what else are you drinking with it?

Instead of consuming a mix that already has sugar and creamer, try using regular instant coffee and adding your own sweetener and creamer.  This way you can control how much you put in and can keep it to a minimum.

Acrylamide and antioxidants in instant coffee

Instant Coffee is a good source of antioxidants

University of California Berkeley Wellness (6) suggests there are studies showing instant coffee can be a good source of antioxidants.

The way instant coffee is made can concentrate some antioxidants from the coffee bean which may mean instant coffee has higher amount of certain antioxidant levels than other types of coffee.

A 2010 study also found after 5 days of drinking instant coffee, research participants had significant reductions in oxidative stress.

Instant Coffee is higher in acrylamide

On the other hand, some studies have shown instant coffee can be higher in acrylamide compared to other types of coffee.

Acrylamide is a natural by-product from the roasting of coffee beans and is both neurotoxic and a carcinogen.  Other types of high cooking methods can also produce acrylamide such as potato fried products.

A 2004 study (7) and a 2013 study (8) found samples of instant coffee to have higher levels of acrylamide compared to unbrewed coffee grounds and brewed coffee.

Is the acrylamide levels in instant coffee reason to be concerned? 

The amount of acrylamide in instant coffee is much lower than doses thought to be harmful.  A 2014 review (9) also suggests dietary acrylamide is not statistically significantly associated with risk for cancers.

More research is needed to further clarify the relationship between dietary acrylamide and cancer risk.

While most studies suggest the amount of acrylamide from instant coffee is not associated with risk, if you are concerned about acrylamide you may want to switch to brewed coffee over instant coffee.

A clear majority of studies suggest health benefits with moderate coffee intake, and coffee is a good source of antioxidants.  This may off set any potential risk for acrylamide, but more research is needed.

The post Instant Coffee: Is It Good or Bad for Your Health? appeared first on Calorie Secrets.

There are many benefits associated with eating a diet high in fruits and vegetables including lowering risk for cardiovascular disease and obesity.  Fruits and vegetables are a rich source of many nutrients including fiber, antioxidants, vitamins and minerals which is probably why they can provide so many health benefits.

Even though fruits and vegetables may lower risk for chronic diseases, Americans are not getting enough fruit in their diet.

In fact, only about one in ten adults in the US get the recommended 1.5 to 2 cups of fruit per day and 2 to 3 cups of vegetables per day.

Getting more fruit of any fruit in the diet can be beneficial.  It is recommended to consume a variety of fruits and vegetables, eating a rainbow of colors, to provide a wide array of nutrients.

No single fruit or vegetable provides all the key nutrients in your diet.

Both apples and bananas provide health benefits and can be considered nutritional super stars.  Adding either to your diet can provide a wealth of nutrients.

In fact, adding both apples and bananas can be even better; why just choose one?

Antioxidants in Apples and Bananas

The phytochemicals in fruits and vegetables can play a key role in reducing risk for chronic diseases such as certain cancers, cardiovascular disease, asthma and diabetes.

All fruits can provide a wide array of different phytochemicals which act as antioxidants in the body.

Apples have shown to have strong antioxidant activity by inhibiting cancer cell proliferation and to lower cholesterol.

According to 2004 review (1), apples ranked second after cranberries for the highest amount of phenolic concentration in fruits.

Other research has shown both broccoli and apple intake were specifically associated with reduced cardiovascular disease risk.

The reduced risk is most likely due to a combination of apples providing antioxidants as well as soluble fiber.

Are apples superior to bananas in antioxidant amounts? 

Apples may provide different phytochemicals compared to bananas, but bananas are also a significant source of antioxidants. 

A 2002 study (2) found bananas are a good source of the specific antioxidant gallocatechin, and researchers concluded bananas should be a good source of antioxidants for foods.

Apples and bananas in risk of neurodegenerative diseases

Eating either, or both, bananas and apples may help lower risk for neurodegenerative disorders such as Alzheimer’s, Huntington’s or Parkinson’s.

A 2008 study (3) concluded intake of fresh oranges, bananas and apples in the diet along with other fruits and vegetables may protect neurons from damage.

A diet including these fruits may lower risk for neurodegenerative diseases.

Therefore, eating either, or preferably both apples and bananas, can be useful for protecting neurons from damage.

Fiber in Bananas and Apples

A medium banana provides about 3.1 grams of fiber (12% DV), and a medium apple provides about 4.4 grams of fiber (17% DV).

Therefore, apples edge out bananas by a slim margin for providing more fiber. 

In order to get the most fiber from apples, keep the peel on. The peel provides a good amount of the fiber and vitamin content from apples.

Both bananas and apples provide both soluble and insoluble fiber which can provide heart health, blood sugar and digestive health benefits.

Apples VS Bananas – Vitamins and minerals

Both bananas and apples can provide a source of vitamins and minerals, but bananas slightly edge out apples for the amounts of some vitamins and minerals.

Vitamins and minerals in a medium banana:

• 12% DV potassium
• 17% DV vitamin C
• 1% DV vitamin A
• 1% DV iron
• 20% vitamin B6
• 8% DV magnesium

Vitamins and minerals in a medium apple:

• 5% DV potassium
• 14% DV vitamin C
• 1% DV vitamin A
• 1% DV iron
• 5% DV vitamin B6
• 2% DV magnesium

Apple and banana effect on digestion

Bananas are a go to food for upset stomach.  Ripe bananas can be considered easy to digest and can provide a good source of electrolytes.

This is one reason why reaching for a banana before a workout can be a quick supply of energy and nutrients without causing a stomach ache.

Apples on the other hand are harder for the digestive tract to break down.  Eating an apple before a workout may cause stomach discomfort for some people, and eating an apple when the digestive system is off may not provide the same relief a banana could.

If the effect on digestion is not an issue, both bananas and apples can provide a good source of fiber.

Because apples are a little higher in fiber and provide higher water content, they can also help you feel full long after eating.

Apple and banana effect on blood sugar

As bananas ripen the amount of resistant starch and pectin changes.  Under ripe bananas have more resistant starch and pectin.  This slows digestion and release of sugar into the blood stream.

The more ripe a banana is, the easier it is to digest.  Therefore, consuming more yellow/green bananas can provide a low glycemic effect on blood sugar.

Eating riper bananas have lower resistant starch but the antioxidant value can be higher.  Riper bananas can also provide more soluble fiber than greener bananas.

Because both apples and bananas provide a good amount of fiber, the impact on blood sugar is low.  Yes fruits provide a natural source of sugar, but the fiber slows the release into the blood stream.

The glycemic index (GI) of an apple is about 36, and the GI of a banana is around 51.

Both fruits can be considered to have a low impact on blood sugar.  However, if you are at risk for type 2 diabetes or monitor your blood sugar levels, speak with your doctor about how much fruit you should be eating.

The post Do Apples Have More Nutritional Content Than Bananas? appeared first on Calorie Secrets.

The word chia means strength in Mayan which is where these little black seeds originated.  Chia seeds were used in ancient Mayan and Aztec cultures to provide strength and long lasting energy.  Recently, chia seeds have recognized again as a nutritional power house and rightfully so.

A 30 gram (3 tablespoon) serving provides: 150 calories, 9 grams of fat, 13 grams of carbohydrates, 11 grams of fiber, 5 grams of protein, 20% DV calcium, 15% DV iron and is also a source of minerals manganese, magnesium, zinc, B vitamins and antioxidants.

Serving size for chia seeds is usually around 1-3 tablespoons or between 10-30 grams.  Because chia seeds are a popular superfood, there are many creative ways you can find to consume chia seeds. 

They are soft in texture and also absorb water to form a gel like consistency.  This gel like consistency forms because chia seeds are high in fiber.

If you consume chia seeds, it should be accompanied by water or as part of a liquid base.

Eat Chia pudding

One of the most common ways to consume chia seeds is in a pudding like form.  A pudding texture forms when chia seeds are left in a liquid base, and the chia seeds absorb the liquid to make a gel like consistency.

You can combine chia seeds, desired liquid like water, dairy or dairy alternative, optional sweetener like honey, maple syrup or fruit and add optional toppings like cinnamon, nuts or more fruit.

Combine ingredients and leave several hours or overnight in the refrigerator to combine all ingredients and for the chia seeds to absorb liquid.

How much chia seed you need for chia pudding can vary, but generally chia seed to liquid is used in a 1:4 ratio respectively. 

For example, if a recipe calls for ½ cup of chia seeds, there will be about 2 cups of liquid for the chia pudding recipe.

Sprinkle chia seeds as a topping

If you don’t like the gel like consistency of chia pudding, you can consume chia seeds another way.  You can sprinkle chia seeds on top of: salads, oatmeal, cereal or yogurt.

Sprinkling them on right before eating will ensure they are crunchier instead of absorbing liquid.  If you prefer a crunchier texture, eat dishes with added chia seeds right away.

Using chia seeds as a topping can be done with about 1 tablespoon or less per meal, but personal preference may vary.

Chia seeds in smoothies

Adding chia seeds to your smoothie can be an easy way to get the nutritional benefits of chia seeds in your diet.

You can add a tablespoon or two with your smoothie ingredients depending on how much liquid you are using and texture preferences.

Most chia seed smoothie recipes call for 1-2 tablespoons of chia seeds for a smoothie recipe that has about 1-2 cups of liquid. 

If you are blending your smoothie a few hours before consuming it, note this will give chia seeds time to absorb liquid and will make your smoothie into a thicker consistency.

Drinking your smoothie right after blending will leave it liquidier.

Chia fruit jam

Chia seeds can take the place of pectin in jam recipes.  Adding in chia seeds absorbs the liquid and takes the place of adding pectin and extra sugar.

Most chia jam recipes still call for adding in liquid sugar like honey or maple syrup, but the amount is less than traditional jam recipes.

Add a few tablespoons of sweetener and lemon juice to taste.  This amount will make about 1.5 cups if jam which should be stored in the refrigerator.

After you have added initial chia seeds, you can always slowly add small amounts of chia seeds if you want a thicker consistency.

However, the consistency of chia jam will be more liquid compared to traditional jams.  If you want a smooth consistency without noticeable seeds or fruit chunks, you can blend your jam.

Chia seeds in baking

Chia seeds can be added to pancakes, muffins, breads or other baked good recipes.  You can use chia gel in place of eggs for baking recipes by substituting 1 tablespoon mixed with 3 tablespoons of water for 1 egg.

Let the chia seed and water set for a several minutes before adding to the recipe to ensure the chia seeds absorb the water.

Chia water

Perhaps the simplest way to eat chia seeds is just to add them to your water.

If you carry a water bottle, add a tablespoon to 8-16 ounces of water depending on desired texture. 

You can also add slices of fruit to add some flavor to your water.

Note adding chia seeds to your water bottle will increase the thickness and alter texture.  However, if this doesn’t bother you, it can be an easy solution for getting more chia seeds in your diet.

In fact, you can find commercially prepared drinks with chia seeds already added in most grocery stores in the US.

Chia energy gels

If you are training for long distance events, you may be familiar with energy gels that are sold as sports supplements.  These gels are meant to be easy, quick fuel you can consume before, during or after exercise usually with water.

Chia energy gels, like Huma have chia seeds added to these gel products.  You can also make your own chia energy gels (1) by freezing them ahead of time and placing in the refrigerator to thaw before using.

If you are interested in using a chia gel during exercise, experiment with use before using at a race.

The post Best Ways to Eat Chia Seeds (and How Much) appeared first on Calorie Secrets.

Temperature and cooking can impact nutritional information to some degree, but it won’t drastically change the calorie content of a food. 

Cooking makes food easier to chew, increases digestibility and can contribute to energy value of food. Take for instance uncooked rice or any other grain.  If you were to chew it uncooked, many of the nutrients are not available because the breakdown of these uncooked foods is not efficient.  However, when they are cooked, the body can absorb the energy and other nutrients.

Some vitamins may be lower after cooking, and cooking loss for nutrients can depend on the cooking method.

For example, boiling vegetables may lower the amount of water soluble vitamin C and B vitamins.

However, the energy content compared to warm and cold food remains relatively the same.  There may be slight differences in energy depending on the cooking method, but they are minimal.

What may also change with cooking is how fast the body can break down nutrients.

For example, a raw potato, baked potato, mashed potato and potato chips can all have a different rate of being broke down in the digestive tract.

In general, the more something is processed, the easier the body can break it down. 

This may influence blood sugar levels for foods that are primarily carbohydrate like a potato.  If other ingredients are added during the cooking process, this can also change the calorie amount.

Because of this, cooked foods are often associated as being higher in calories because other ingredients are usually added.

How cooking can impact calorie content

Simply steaming or microwaving a cup of broccoli will have minimal impact on the calorie content compared to a bowl of raw broccoli.

However, your body may have to work a little harder to break down the raw broccoli compared to the cooked broccoli.  Some of the vitamin or minerals may be lower or higher in cooked or raw.

If you sauté or roast the broccoli with some olive oil or other fat, this of course will increase the calorie amount.

Nutrient differences in cooked vs raw food

Cooking foods can lower the vitamin C content because heat increases vitamin C loss.  However, a 2009 study found steaming was the only cooking method that did not significantly lower vitamin C content in broccoli (1).

Microwaving, steaming and stir frying also kept the total amount of carotenoids after cooking.  In fact, a 2012 study (2) found sautéing carrots actually increased the absorption of beta carotene compared to raw carrots.

So, while some cooking methods may lower the vitamin C content in foods, some cooking methods may actually increase the absorption of beta carotene which is an antioxidant.

One reason sautéing may be associated with a higher absorption of beta carotene is because vitamins A (beta carotene), D, E and K are fat soluble.

Therefore, eating foods that provide these nutrients with a natural fat source may increase bioavailability.

Generally, steaming is the best cooking method for preserving water soluble and heat sensitive nutrients. 

Boiling vegetables, for example, leaches nutrients into the cooking liquid.  Since steaming requires a small amount of liquid, it retains more of water and soluble nutrients.  Steaming also has a relatively short cooking time.

Cooling cooked starches

When you cook grains, the chemical structure is changed so the food can be digestible for humans.  After grains are cooked and then cooled, the chemical structure can change again.

Cooling cooked starches like potatoes, pasta or rice can cause something called starch retrogradation.

This process increases the amount of resistant starch.  Resistant starch literally “resists” digestion and foods that have resistant starch release glucose slowly into the blood stream which lowers glycemic response.

When a food goes through starch retrgradation after cooking and cooling, the resistant starch content actually increases compared to when the food is just cooked.

A 2015 study (3) analyzed the difference in resistant starch in rice that was just cooked, rice cooked and cooled for 10 hours at room temperature and rice cooked and cooled for 24 hours refrigerated then reheated.

Researchers found the resistant starch content was significantly different between the three rice. The rice that was cooked, cooled in the refrigerator then cooked again had the highest levels of resistant starch.

Therefore, this suggests eating cooked and cooled starchy foods may have a different glycemic impact on your body than eating starchy food that has just been cooked.

Should you drink cold water for higher calorie burn?

What about calorie differences between cold and warm beverages?  Some people think drinking cold water, for example, compared to room temperature water can have a higher calorie burn.

According to University of Arkansas for Medical Sciences (4) drinking a glass of ice water compared to room temperature water doesn’t increase calorie burn significantly.

In fact, it may only increase calorie burn by just a few calories.  Therefore, drinking ice water alone in place of room temperature won’t cause a significant shift in calorie burn throughout the day.

What warm or cool foods are you eating?

Temperature and cooking can impact nutritional information to some degree, but it won’t drastically change the calorie content of a food.

Cooking and temperature variation may also impact the glycemic response especially if it is a high carbohydrate food like pasta, potatoes or rice.

However, in general, temperature alone is not a big factor for influencing calorie content of food.  Also, cooked foods tend to be better absorbed, as cooking can increase digestibility.

Warm foods tend to have other foods added during the cooking process like added butter or oil.  Adding these ingredients can drive up the calorie content.

However, a benefit with cooking with some fat is it can increase absorption of fat soluble nutrients compared to eating them raw.

Cooking fruits and vegetables may lower or raise certain antioxidants and vitamins.  To ensure adequate intakes of all nutrients, aim to eat a variety of cooked and raw produce.

The post Does Warm Food Contain More Calories Than Cold Food? appeared first on Calorie Secrets.

If you are interested in the heart health benefits associated with vinegar, research has suggested drinking 2 servings of 30 mL of vinegar per day for 8 weeks may provide benefit. 

Apple cider vinegar (ACV) has been touted for centuries as a remedy for: aiding digestion, lowering blood cholesterol, aiding blood sugar regulation, aiding weight loss, fighting infections, helping appetite regulation and aiding many other ailments.

While some claims associated with apple cider vinegar may have no merit, some claims do have research supporting health claims.

Some weight loss fads have even gone as far as promoting drinking apple cider vinegar in varying amounts and ways to initiate weight loss.

While the human evidence for ACV and weight loss needs more research, you should use caution before downing ACV.

Consuming large quantities could cause irritation to digestive tract, erode tooth enamel and may interfere with medications.  Therefore, you should speak with your doctor before increasing your intake of apple cider vinegar.  

Apple cider vinegar and heart health

Many animal studies have shown apple cider vinegar may be helpful for lowering heart disease risk by lowering blood cholesterol and triglyceride levels.  Some animal studies have also shown ACV may help lower blood pressure.

A human study looked at the effect daily consumption of ACV had on blood lipids in 19 people.

Participants consumed apple cider vinegar in 30 mL twice a day for 8 weeks.  Researchers measured total blood cholesterol, LDL cholesterol, HDL cholesterol and triglyceride levels.

After 8 weeks on the ACV, there was a significant reduction in total blood cholesterol, LDL cholesterol and triglyceride levels.

Researchers concluded consuming ACV may be a simple and cost effective way to lower blood lipid levels.

This study had a dose of 30 mL of ACV twice a day.  This was a relatively small study, so larger scale trials are needed.  Diluting the ACV into a water based solution may be more tolerable for most people.

Should you drink this much per day?  Start with a lower dose and see how your body and digestive tract tolerates it.

Apple cider vinegar and blood sugar levels

Besides possibly providing heart health benefit, consuming apple cider vinegar may also be beneficial for blood sugar regulation.

Research studies (1) have shown vinegar can lower the glycemic index for foods.  For example, substituting a pickled cucumber for a fresh cucumber can lower the glycemic index for a test meal by over 30%.

The acetic acid in vinegar is thought to be responsible for altering glycemic index. Lowering glycemic index for foods can slow the release of glucose into the bloodstream after eating.

Vinegar ingestion has also been shown to reduce blood glucose levels after eating in people with insulin resistance.  However, more research is needed to determine how much vinegar may be needed for effecting blood glucose levels and if vinegar needs to be ingested with a meal to affect glycemic regulation.

A 2004 review (2) suggests the acetic acid in vinegar may be responsible for altering blood glucose regulation and may actually work in a similar way to drugs metformin or acarbose.

A 2015 review (3) on vinegar treatment for glycemic control and weight loss suggests studies looking at vinegar and glycemic control vary in amount of vinegar, timing, meal composition and the type of vinegar used.

Does apple cider vinegar help with weight loss?

Many theories and media advice claim consuming apple cider vinegar can be helpful for weight loss.

Some research has suggested short term ingestion of vinegar may increase satiety which in turn reduces appetite.  This would be beneficial for weight loss, but this is a short-term effect.

ACV’s effect on metabolism is still being studied, and some studies suggest it may delay gastric emptying (which can lower appetite) and/or influence carbohydrate metabolism.

Research is needed to further clarify how apple cider vinegar may impact metabolism, but keep in mind no single food is a “magic bullet” for weight loss.

Just consuming a high amount of apple cider vinegar may lead to weight loss, but it is more likely due to the fact you have drastically cut your food intake than any one component of apple cider vinegar.

If you are trying to consume apple cider vinegar for weight loss, there is not a specified dose per day backed by research.  Keep in mind weight loss is a combination of lifestyle patterns that includes what you eat, how much you move your body, sleep patterns and other health factors.

How much apple cider vinegar should you have daily?

If you want to start adding apple cider vinegar drinks to your diet, speak with your doctor first.  Drinking ACV diluted in water or other beverages is recommended because it is highly acidic.

Drinking straight ACV, or other vinegars, may be hard on tooth enamel and your digestive tract.  Therefore, individual tolerance to ACV can vary.  If you notice pain in your digestive tract, increased nausea or acid reflux, these can be signs you are consuming too much vinegar.

If you are interested in the heart health benefits associated with vinegar, research has suggested drinking 2 servings of 30 mL of vinegar per day for 8 weeks may provide benefit. 

However, more research is needed to determine if this level is adequate and safe.

Apple cider vinegar side effects and caution

ACV may affect medication for diabetes and heart disease.  Therefore, consult your doctor if you are on medication before taking ACV.  Consuming it in large quantities may interfere with potassium levels in the body.  Other side effects from drinking ACV can be pain along the digestive tract or tooth sensitivity.

Besides drinking apple cider vinegar, you can add it to salad dressings, sauces, stir fries, marinades, etc.  Cooking with vinegar is another way to get the benefits in your diet in a balanced way.

The post How Much Apple Cider Vinegar Can I Drink Per Day? appeared first on Calorie Secrets.

Some research has shown hibiscus may help aid weight loss efforts. However, drinking hibiscus tea will not be a miracle elixir alone for dramatic weight loss.  Without making any other behavior changes will not cause significant weight loss. 

Hibiscus tea is made from the calyx part of the flower and gives the hibiscus tea a red color.  Hibiscus tea can be considered to have sweet and tart notes of flavor and is similar to cranberry flavor.  Like other teas, hibiscus tea can be a source of antioxidants and may have potential health benefits.

The hibiscus plant is native to North Africa and Southeast Asia but now grows in most subtropical regions.  The calyx and other parts of the hibiscus plant have been used for centuries for herbal remedies for various ailments.

However, is there current any research to support health or weight loss claims for hibiscus tea?  Some research has suggested hibiscus tea may offer benefit of lowering blood cholesterol and blood pressure.

Some research has also suggested hibiscus may have a beneficial role for weight loss, but more research is needed.  The bottom line is drinking hibiscus tea isn’t a magic bullet for dramatic weight loss.

Does hibiscus tea help with weight loss?

According to a 2014 Fox News article (1) research from Food & Function Journal analyzed the effects hibiscus extract on weight loss.

Obese participants were put into one of two categories: a placebo group or tablets of hibiscus extract.  Participants were given 450 milligrams three times per day.

Throughout the twelve weeks of the study, the group taking the hibiscus extract did have lower waist circumference, waist to hip ratio and percent body fat.

Researchers suggest actual weight loss was marginal, but these results suggest adding hibiscus to additional weight loss efforts could be beneficial.

Drinking hibiscus tea won’t be a miracle weight loss remedy and won’t negate unhealthy food habits.  If you are drinking hibiscus tea, remember adding any sweeteners to tea can add excess calories and sugar to the diet which can hamper weight loss efforts.

Is drinking hibiscus tea safe?

Hibiscus tea and extract have a low degree of toxicity.  Studies suggest drinking hibiscus tea daily in moderation is considered safe for most people. 

A 2014 review (2) suggests at doses of 300 mg/kg/day over a 3 month period may have adverse effects on the liver.

Very high doses of hibiscus extract may be damaging to the liver and should be avoided.  If you are taking blood pressure medication, speak with your healthcare team before consuming hibiscus and blood pressure medication.

See also: Hibiscus Tea side effects

Hibiscus tea can help lower blood pressure

According to Medical News Today (3), in Iran hibiscus tea has been used for centuries to treat high blood pressure.  Some research studies confirm that hibiscus tea may have a positive effect on blood pressure.

A 2010 randomized, double bind, placebo controlled study (4) had participants drink three 240 mL of hibiscus tea or three placebo drinks per day for 6 weeks.  Researchers measured blood pressure before and at weekly intervals.

Researchers found after 6 weeks, the hibiscus group had significantly lower systolic blood pressure compared to the placebo group.  There was no significant difference in diastolic blood pressure between groups.

Interestingly, people who had higher blood pressure at the beginning of the study showed greater improvements in blood pressure in the hibiscus group.  This study suggests consuming hibiscus tea in a reasonable amount, three 240 mL servings, per day may help lower blood pressure.

A 2013 review article (5) analyzed data from animal and human studies with hibiscus tea or hibiscus calyx extract relating to effects on blood pressure.  Animal studies have shown the consumption of hibiscus reduces blood pressure in a dose dependent manner.

Random controlled human trials have shown daily hibiscus tea consumption or extract of hibiscus to significantly lower blood pressure in people with mild hypertension and type 2 diabetes.     

Can Hibiscus tea help lower blood cholesterol?

Another benefit often associated with drinking hibiscus tea is lowering blood cholesterol.

However, the research associating hibiscus tea to lowering blood cholesterol is not as strong as lowering blood pressure.

A 2013 review (6) analyzed data from 6 studies looking at the association between hibiscus tea and blood cholesterol levels.

Researchers concluded the data from these 6 studies does not suggest drinking hibiscus tea is effective for lowering blood cholesterol levels. 

More research is needed with larger sample sizes to further investigate if hibiscus tea has a beneficial role on blood cholesterol.

Antioxidants in hibiscus tea

The red color from the hibiscus calyx is from the antioxidant group of anthocyanins.  Anthocyanins provide the bright red, blue and purple hues to fruits and vegetables.

According to a 2010 review (7), anthocyanins provide anti-inflammatory and anticarcinogenic activity.  Consuming dietary anthocyanins may help lower risk for cardiovascular disease, obesity and possibly type 2 diabetes.

 Conclusion: Hibiscus tea and weight loss

Hibiscus tea is a source of antioxidants, and some research shows hibiscus may help lower blood pressure.  Research studies looking at the impact hibiscus has on blood cholesterol levels have had mixed results.

Some research has shown hibiscus may help aid weight loss efforts, but more research is needed.  Drinking hibiscus tea will not be a miracle elixir alone for dramatic weight loss.  It may help aid weight loss efforts, but just adding hibiscus tea to your diet without making any other behavior changes will not cause significant weight loss.

Adding in hibiscus tea may help with blood pressure and providing a source of anthocyanin antioxidants.  However, be cautious of adding in sweetened hibiscus beverages.  The extra sugar and calories can negate weight loss and health benefits.

The post Can Hibiscus Tea Help Weight Loss? appeared first on Calorie Secrets.

Pistachios have some unique qualities that are beneficial for weight loss.  There is no need to avoid pistachios while trying to lose weight, but they should still be eaten in moderation as part of a balanced diet. For additional weight loss benefit from pistachios, eating them with the shell on may help control portion size.  Taking the time to unshell them along with seeing the shells can provide positive feedback for satisfaction and portion control.

Pistachios can be part of a heart healthy diet

If you want to lose weight, a common presumption is you need to give up all high calorie foods and go on a low calorie diet.  While this may hold some truth, in actuality you don’t need to give up all higher calorie foods for weight loss.

In fact, incorporating healthy higher calorie foods like nuts and olive oil can be part of a healthy, balanced diet conducive for weight loss.

Research studies have shown nut intake is not associated with weight gain but actually may be helpful for combating weight gain.

Nuts are notoriously high in fat which makes them higher in calories.  However, the type of fat in nuts is primarily heart healthy.

Nuts are also a source of protein and fiber which both work to increase satiety after eating.  An increase in satiety after eating can lead to a lower appetite.

Researchers also suggest we may not absorb all the fat in nuts.  All these and possibly other factors together account for why eating nuts isn’t associated with weight gain.

Pistachios in particular have some unique qualities that may be beneficial for weight loss.  So, there is no need to avoid pistachios while trying to lose weight, but they should still be eaten in moderation as part of a balanced diet.

How many calories in Pistachios?

An ounce of pistachios is about 49 kernels.  This serving size provides about 159 calories, 13 grams of fat (20% DV), 8 grams of carbohydrates (2% DV), 2.9 grams of fiber (11% DV), 6 grams of protein (12% DV) and 25% DV vitamin B6.  Of the 13 grams of fat in a serving, 8 grams are from monounsaturated fat, and only 1.6 grams are from saturated fat.

Eating about an ounce, or a small handful, of pistachios can be a satisfying snack for under 200 calories.  You will be getting heart healthy fats, fiber, protein and a source of vitamin B6.

Nut consumption and weight loss

A 2013 review (1) analyzed data from 33 clinical trials looking at frequency of nut consumption and BMI.  Researchers concluded diets that included nuts did not increase body weight or waist circumference compared to diets without nuts.  How can this be?

Nuts are a good source of fat and calories, but some studies (2) have found the actual energy that gets absorbed from nuts is low.

This means while nuts do provide fat, we may not actually digest and absorb all the fat from nuts.  Routine nut consumption may lead to a higher resting energy expenditure and higher thermic of food energy requirement.

Therefore, eating nuts may not only provide less energy than is available, our bodies may use more energy to process the food through digestion.

A 2012 study (3) confirmed pistachios also have a lower energy bioavailability than expected.  This doesn’t mean you can eat all the pistachios you want without any concern for weight gain, but it does contribute to why incorporating nuts into your diet doesn’t increase risk of weight gain.

Pistachios can lower blood triglycerides

Eating pistachios can have beneficial role on heart health by lowering blood triglyceride levels especially when they are eaten in place of higher carbohydrate foods.

A 2010 study (4) analyzed the effect of incorporating pistachios into a weight loss diet would have on body weight and blood lipid levels.

Study participants were put onto a reduced calorie diet and one of two isocaloric groups for 12 weeks: afternoon snack of pistachios or afternoon snack of pretzels.

At 6 and 12 weeks, the pistachio group had significantly lower triglyceride levels compared to the pretzel group. Both groups lost a significant amount of weight at the end of 12 weeks.

This study suggests incorporating pistachios in place of low calorie, simple carbohydrate foods may have an additional benefit of lowering blood triglyceride levels without increasing risk for weight gain.

Shelled vs unshelled pistachios

Another way pistachio may be helpful for weight loss is taking the time to unshell them before eating.

A 2011 study (5) found consuming in shell or unshelled pistachios made a difference in how much participants ate.

When subjects were offered unshelled pistachios, they consumed an average of 211 calories.  However, when subjects were offered shelled pistachios they consumed an average of 125 calories, 41% fewer calories.

There was no difference in satisfaction or fullness between groups.

So why might we eat more unshelled pistachios compared to shelled pistachios?  Removing the shells means we have to slow down while we eat which may allow time for signals of being full and satisfied sent to our brain.

When we can mindlessly eat a food, whatever it is, we can eat well past the point of being satisfied.  Seeing the shells also provides feedback to our brain for how much we have actually eaten.

Without this visual feedback, it’s easy to lose track of how much we really ate at one sitting.

Conclusion: Pistachios and weight loss

Eating pistachios as part of a balanced diet can be done while trying to lose weight.  In fact, many studies have shown eating nuts does not increase risk for weight gain even though nuts are considered a high calorie, high fat food.

The energy we absorb from nuts may only be about 55-75%.  The energy the body takes to break down nuts through digestion is increased.  In addition, nuts also provide a source of protein and fiber which can keep satiety high after eating.

Most studies looking at nut intake and body weight have a moderate serving of nuts- about 1-1.5 ounces per day.

For additional weight loss benefit from pistachios, eating them with the shell on may help control portion size.  Taking the time to unshell them along with seeing the shells can provide positive feedback for satisfaction and portion control.

The post Are Pistachios Good or Bad for Weight Loss? appeared first on Calorie Secrets.

There is research to suggest following a low carb diet can lead to health benefits such as: weight loss, heart health and positive effects on blood glucose.  Long term effects from following a low carb diet may need more research. 

Following a low carb diet has become popular within recent years.  Research has also supported some benefits with following a low carb diet associated with weight loss, heart health and blood glucose regulation.

A low carb diet is a shift from the popularity of a low fat diet trend.  With the low fat diet, simple carbohydrate foods were exchanged for foods higher in fat.

For example, switching lower fat cookies in place of regular cookies may be seen as healthy even if the lower fat version is higher in sugar.

Swapping sugar or other simple carbohydrates in place of dietary fat is not recommended. 

Lowering intake of sugar is recommended for all people, but following a low carb diet takes it a step further.

A low carb diet can mean different things, but generally speaking it reduces carbohydrate intake to about 80-240 calories per day. 

In contrast, a typical American diet can provide around 800-1,000 calories per day from carbohydrates.

A low carb diet may be recommended for various medical conditions and for rapid weight loss.

However, keep in mind following a low carb diet doesn’t automatically mean it is healthy.

Incorporating a high amount of non-starchy vegetables, fruits (as allowed), nuts, seeds, heart healthy oils and lean proteins is an important foundation of a healthy low carb diet.

How to make a low carb diet healthy

A low carb diet may restrict carbohydrate intake to less than 250 calories per day (20-60 grams of carbohydrates).  Some low carb diets may gradually increase carbohydrate amount over time.

This means the start of a low carb diet your intake of grains, legumes, fruits, dairy, starchy vegetables and sweets are cut out or severely restricted.

Over time, a certain amount of healthy carbohydrate sources like a variety of vegetables, fruits, legumes, whole grains and some dairy may be allowed back in.

Following a low carb diet should include a high amount of allowed vegetables, lean proteins, heart healthy fats.

As with any diet, it’s important to eat primarily nutrient dense foods while on a low carb diet.  With the increase in popularity of low carb diets, beware there is an increase in processed foods that may fit into a low carb diet.

However, it’s important to know these foods are not necessary healthy.

Low carb diet and weight loss

According to Harvard School of Public Health (1), there is some evidence following a low carb diet may be beneficial for weight loss.  The greatest benefit for low carb diet and weight loss is short term results.

Long term studies have some mixed results in concluding if a low carb has advantage over other diets for weight loss.

For example, a 2010 study (2) with a little over 300 subjects concluded after 2 years, successful weight loss can be achieved from a low carb or a low fat diet after 2 years.

Low carb diet and heart health

According to Harvard Health, research suggests a moderate low carb diet may be beneficial for heart health as long as foods provide healthy protein and fat qualities.

A 2014 study concluded a low carb diet (<40 gm per day) was more effective for weight loss and reducing cardiovascular risk factors compared to a low fat diet (<30% calories from fat, <7% saturated fat).

After 12 months, participants following the low carb diet had significantly lower blood triglycerides and high HDL (good) cholesterol.

The 2010 study (3) analyzing weight loss in low carb diet after 2 years also concluded a low carb diet was associated with favorable changes in cardiovascular risk factors after 2 years.

One reason why a low carb diet may be beneficial for heart health is due to the weight loss associated with a low carb diet.  Losing weight is a major contributor for health improvement.

Low carb diet and blood sugar

A small 2005 study (4) found following a low carb diet for 2 weeks in obese participants with type 2 diabetes resulted in lower calorie intake, improved 24 hour blood glucose levels, insulin sensitivity and hemoglobin A1C.

A 2015 critical review (5) on dietary carbohydrate restriction and diabetes management suggest there is strong evidence supporting the use of a low carb diet as the first approach for treating type 2 diabetes.

Is a low carb diet safe long term?

Safety of following a low carbohydrate diet long term is somewhat controversial.  Some health professionals suggest there is no reason for harm for following a low carb diet long term, but some researchers suggest more studies looking at long term effects are needed.

Mayo Clinic (6) suggests severely restricting carbohydrate foods long term, like fruits and vegetables, may lead to increased risk for vitamin or mineral deficiency.

There may be side effects from starting a low carbohydrate diet such as: headache, muscle cramps, fatigue and digestive issues.

If you are wondering if you should start a low carb diet, you should consult your health care team.

Conclusion: Is a low carb diet healthy?

There is research to suggest following a low carb diet can lead to health benefits such as: weight loss, heart health and positive effects on blood glucose.  Long term effects from following a low carb diet may need more research.

An important consideration for any diet pattern is to remember quality of food choices is just as important as quantity.

If you are following a low carb diet, it is important to make sure you are eating a variety of nutrient dense foods.

A 2018 report suggests the quality of ingested carbohydrates is more important than the quantity.

The consumption of carbohydrates that are high in fiber and slowly digested a moderate amount (40-50% of calories) may represent a scientifically based and palatable long term choice for people.

Following a strict low carb diet long term can be hard and may not be practical for some people.

Therefore, limiting carbohydrate intake to closer to 40-50% of calories may be more practical and still provide certain health benefits.

Whatever diet style you follow, sticking with consistent healthy, varied and nutrient dense foods is the most important component of any diet.

If you are considering a low carb diet, speak with your healthcare team first.

The post How Effective Is a Low Carb Diet? appeared first on Calorie Secrets.

French fries can be high in calories, fat and low in nutritional value especially compared to other vegetables.  If they are cooked at high temperatures, they may be a potential source of carcinogen acrylamide, which is a probable human carcinogen.

French fries are a beloved food for many around in world especially in the US.  Potatoes may have first originated in Peru and Bolivia and were introduced to Spanish explorers in the 1500’s.  The love of potatoes spread across Europe and the US with many countries relying on potato crops as a main source of farming.

In fact, potatoes are the lead vegetable crop in the US, and over 50% of potatoes are sold to processers to make French fries, chips or other processed potato products (1).

The increase in popularity of French fries happened in the 1950’s with the increase of convenience, processed potato foods available.

Commercially made French fries became the staple for side items at fast food restaurants, and many Americans continue to eat French fries while eating out or at home.

The potato itself is actually quite nutritious.  Potatoes are a source of vitamin C, potassium, fiber, B vitamins and magnesium.

How you prepare a potato can drastically influence the nutritional value and glycemic load.  While French fries, especially commercially processed fries, are not considered a “good for you” food, they can fit in a healthy, balanced diet as an occasional food.

There are also ways to increase the nutritional value of fries when you make them at home.

Nutrition in French fries

Nutrition in French fries can vary depending on the type and quality of the cooking oil and if fresh potatoes are used or processed fries.

In general, most fast food restaurants use processed, frozen fries that are heated in oil.  The absorption of oil during frying increases the calorie and fat content of the potato.

This is why French fries are higher in calories and fat compared to baked or mashed potatoes.  Time in the hot oil can also lower the vitamin content in the potatoes.

A medium sized McDonald’s® French fry (2) provides about 340 calories, 16 grams of fat (24% DV), 44 grams of carbohydrate (15% DV), 4 grams of fiber (15% DV), 4 grams of protein and 20% DV vitamin C.

If you pair a standard cheeseburger with the medium fry, the calorie content of the meal jumps up to 630 calories and 28 grams of fat (42% DV).

Compared to other vegetables, French fries are high in calories and lower in nutrients.  Even though they do provide some vitamin C and fiber, eating other vegetables will provide these nutrients with less added fat.

Fresh Fries are may not be good for you because of acrylamide

Another concern why French fries may not be good for you is they can be a potential source of acrylamide.

Acrylamide is a carcinogen that can be found in starchy foods that have high temperature cooking.  Lab and human studies with acrylamide and cancer risk are mixed, and more research is needed to further understand how acrylamide from foods may influence cancer risk.

However, the International Agency for Research on Cancer (IARC) suggests acrylamide is a probable human carcinogen (3).

While the amount of acrylamide in French fries and other foods is not exactly known, if you want to lower your exposure to acrylamide, limit your intake of French fries, potato chips, toast, breakfast cereals and commercially made snacks.

Fried foods, type 2 diabetes and heart disease risk

A study from Harvard School of Public Health (4) examined data from more than 100,000 men and women over 25 years.

Researchers found an association between eating fried foods and risk for type 2 diabetes and heart disease and that eating fried food even just one time per week increased risk for both type 2 diabetes and heart disease.

People who ate fried foods between 4-6 times per week had almost 40% increased risk for type 2 diabetes.

A 2015 study (5) also concluded there was a positive association of fried food intake and risk for heart failure.

Why are fried foods associated with heart disease risk?  The more cooking oil gets used, the higher the degradation of the oil and more oil can get absorbed into the food.  This in turn can contribute to risk for heart disease and type 2 diabetes.

French fries and mortality risk

Can eating French fries influence your mortality? 

According to a 2017 study (6), frequent consumption of fried potatoes was associated with an increased mortality risk.  However, overall consumption of potatoes was not associated with increased mortality risk.

The difference on health from how a potato is prepared appears to influence the effect it can have the body.  Fried potatoes affect the body differently than other cooking methods.

More research is needed to clarify how fried potatoes influence mortality risk.  Researchers found eating fried potatoes 2-3 times per week was associated with an increased risk for mortality.

Eating less than this amount may not drastically influence mortality risk.  It may also be what else you are eating with French fries that increases risk for mortality; people tend to eat other fried or heavy foods with French fries.

French fries and macular degeneration risk

A 2014 study (7) compared an Oriental diet high in fruits, vegetables, legumes, whole grains and seafood compared with a Western diet high in red, processed meat, dairy, French fries and refined grains and the association both diets had on age related macular degeneration.

Researchers found diet pattern was significantly associated with risk for age related macular degeneration with Western diet higher risk compared to Oriental diet.

Eating French fries won’t necessarily increase risk for macular degeneration,but eating them frequently as part of a Western diet may impact risk for many chronic diseases. 

Conclusion: Are French fries good for you?

French fries can be high in calories, fat and low in nutritional value especially compared to other vegetables.  If they are cooked at high temperatures, they may be a potential source of carcinogen acrylamide.

French fries are often accompanied with other higher calorie, low nutrient foods which is why they have been associated with negative health outcomes.

Some studies have found an association between French fry or friend potato products and increased risk for certain chronic diseases.  Therefore, limiting intake of French fries is recommended.

Making French fries at home can lower the calorie content and increase the nutrient density.

For example, baking fries in the oven can be an easy, healthier alternative to commercially prepared fries.

You can even make parsnip, sweet potato, butternut squash, zucchini or avocado fries at home as healthy alternatives.

The post Are French Fries Good For You? appeared first on Calorie Secrets.

The recommended calorie intake for one meal depends on your daily calorie goal. If your goal is 1,500 calories per day, try aiming for about 500 calories at meal times.  If you want to include snacks throughout the day, aiming for 350-400 calories at meal times will meet your total calorie goal. 

Your total calorie intake is not the only thing can impact health and weight regulation.  When you eat can also play an important role.  Everyone’s nutrition needs and calorie requirements are different, but there are some general guidelines for how much you should eat at each meal.

Spreading out your calories equally throughout the day is often encouraged.  For example, if you are aiming for 1,500 calories per day, you may want to eat three meals that provide about 500 calories each.

If you want to include snacks, you may want to aim for less than 500 calories at meals. Remember, there are 3500 calories in a pound of fat.

Some research has also shown eating more calories for breakfast and fewer calories for dinner may be beneficial for weight loss without changing your total calorie intake for the day.

What is also important to focus on besides how many calories you are eating at each meal is what nutrients you are getting.

A meal of processed, packaged foods that provides 500 calories will have a different impact on the body than a meal with 500 calories from nutrient dense lean proteins, heart healthy fats, fruits, vegetables and whole grains.

How many calories do you need per day?

Having a general guideline for your calorie goals per day can give you clarity for what to aim for calories at each meal.

If your goal is 1,500 calories per day, try aiming for about 500 calories at meal times.  If you want to include snacks throughout the day, aiming for 350-400 calories at meal times will meet your total calorie goal.

What does this look like?  An example 1,500 calorie meal plan could include the following meals for a 1,500 calorie per day.

Breakfast: Avocado and arugula

Snack: A cut up apple with a dash of cinnamon

Lunch: Roasted veggie jar salad

Snack: Cucumber and carrot slices with hummus

Dinner: Zucchini noodle pasta with shrimp and avocado pesto with a side salad.

This meal plan provides about 1,500 calories for the day assuming you are following the portion sizes and recipes.

If your calorie needs are higher, you can eat larger portions, eat more snacks or add foods to meals.

Working with a dietitian can help you determine an appropriate daily and meal calorie goal.

Why you should be eating a bigger breakfast

An alternative to splitting your calories up equally at meal times is eating a larger breakfast and smaller dinner without changing your overall calorie intake.

Research suggests making this simple switch could be advantageous for weight loss and other health measures.

A 2013 study (1) put overweight or obese women onto a 1,400 calorie diet.

One group had 700 calories at breakfast, 500 calories at lunch and 200 calories at dinner. The other group had 200 calories at breakfast, 500 calories at lunch and 700 calories for dinner.

At the end of 12 weeks, the group with the higher calorie breakfast had greater weight loss, waist circumference reduction and lower triglycerides compared to the group that had a higher calorie dinner.

The group in the higher calorie breakfast also had higher levels of satiety compared to the other group.

This study suggests while following a low calorie diet, eating a higher calorie breakfast with a smaller dinner was beneficial for weight loss.

If you are trying to lose weight, you may want to try eating a more calories for breakfast and a lighter dinner.

This doesn’t mean you can eat whatever you want for breakfast; it should consist of healthy, nutrient dense choices with over all calories still meeting your target.

A January 2017 statement (2) from the American Heart Association also suggests eating more calories earlier in the day may be beneficial for lowering risk for cardiovascular disease.

Skipping breakfast is not recommended, as some research suggests eating breakfast is associated with fewer risk factors for cardiovascular disease.  People who skip breakfast are more likely to be obese and may have an increased risk for type 2 diabetes.

Make sure your breakfast is healthy by including sources of fiber, protein and heart healthy fats.  Avoid the typical Western breakfast of sugary cereal, a bagel or baked good.

What should you eat at each meal?

When planning what you are eating for the day, it’s important to focus more than on the calorie content.  Calories are only one aspect of how food impacts the body.

The quality of your food calories makes a big difference.  Therefore, keep these tips in mind while factoring how many calories to eat at each meal.

Make half your plate filled with fruits and vegetables.  This is a recommendation from the USDA, but unfortunately most Americans do not eat the recommended amount of daily fruits and vegetables.  Eating more fruits and vegetables means you are eating a larger volume of food which helps keep you full.  They also provide a rich array of antioxidants, vitamins, minerals and fiber.

Watch what you drink.  Liquid calories can be a source of empty calories and can quickly increase your calories you get at a meal.  Avoid sugary drinks and prefer low calorie alcoholic drinks.  Aim to drink water or unsweetened tea with your meals.

Get a mix of fiber, protein and heart healthy fats at meals.  Besides total calories, you should aim to get a mix of macronutrients.  Protein, fiber and fats can provide satiety after your meal.

When you eat a meal that is primarily simple carbohydrates, you can feel hungry again soon after eating.

Lean proteins include: white meat, lean red meat, eggs, dairy, legumes, soy, hemp seeds and chia seeds.

Heart healthy fats can include: olive oil, nuts and avocado.

Fiber sources can include: fruits, vegetables, whole grains and legumes.

Creating meals that are a mix of these nutrients can ensure you are getting a nutrient dense, satisfying meal.

The post How Many Calories Should You Eat at Each Meal? appeared first on Calorie Secrets.

According to the USDA, adults should consume at least 1.5 – 2 cups of fruit per day.  A piece of fruit like a pear or a banana is considered a cup.  A cup of fruit juice or a cup of berries or grapes is also considered a cup towards your daily goal.

Unfortunately, most Americans, about 90% adults, don’t get the recommended servings of fruit per day.

Not getting enough fruit or vegetables in your diet probably means you’re not getting enough fiber, antioxidants, potassium and other important nutrients.

Therefore, increasing your intake of fruits and vegetables can be important for health.  In fact, studies have shown eating a diet high in fruits and vegetables can help lower risk for cardiovascular disease, certain types of cancer, digestive problems, help regulate appetite (and therefore weight) and can positively affect blood sugar regulation.

Adding in more fruit juice can be a quick way to bump up your daily fruit intake.  While making your own juice will probably give you the most nutritious juice, keep in mind drinking your fruit is not the same as eating the whole fruit.

Drinking fruit juice doesn’t provide the fiber to help slow the release of glucose into the blood stream.

So, keep in mind most of your fruit intake should be coming from whole fruits, but adding a variety of fresh fruit juices can also provide most of the nutrients from fruit.

Health Benefits of Drinking Pear Juice

1. Antioxidant source

Like other fruits, pears are a source of antioxidants.  Per 100 grams of pears, there are between 27 and 41 mg of phenols which can be considered plant antioxidants.

Most of the antioxidants are from the peel, so don’t peel pears before you eat or juice them!  Another consideration for antioxidant value in pears is where they are from.

Locally produced pears can have higher antioxidant values than pears that have traveled many miles to get to you.

Eating a diet rich in a variety of plant foods is recommended to get a wide array of antioxidants in your diet.

Antioxidants can protect cells from damage associated with aging and chronic diseases.  Antioxidants are also considered anti-inflammatory which can also provide protection against chronic diseases.

2. Rich in Vitamin C

Vitamin C is a vitamin that acts like an antioxidant but is also needed to make collagen, regenerate other antioxidants in the body, used for protein synthesis and wound healing.  Fruits and vegetables are some of the best sources of vitamin C.

Therefore, if you are not eating enough daily fruits and vegetables, your intake of vitamin C may be less than adequate.

A medium pear provides about 10% DV vitamin C. 

Therefore, eating pears or drinking pear juice can be a way to increase your vitamin C intake.

3. Possibly protect against ulcers

Certain compounds isolated from pears have been analyzed in animal studies.  Studies with rats (1) have found certain compounds in pears have an anti-ulcer effect.

This may be due to the antioxidants from pears; the antioxidants are protecting or increasing healing from the ulcer.

Do the compounds in pears protect against ulcers in humans?  More research is needed to clarify if this effect can be in humans.

If you have an ulcer or suspect you have one, speak with your doctor before drinking pear juice.

4. Rich Source of Potassium

Adults need about 4,700 mg of daily potassium, and unfortunately, most adults do not get enough potassium in their diet.

One reason may be because most adults do not get enough fruits and vegetables in their diet, and fruits and vegetables are a good source of potassium.

Potassium is needed for fluid balance, muscle contraction, bone health and blood pressure regulation.

One pear provides about 206 mg of potassium which is 5% DV. 

Therefore, eating just one pear a day doesn’t cover your potassium needs.  This is why it’s important to eat a variety and high amount of daily fruits and vegetables.

Other foods high in potassium include: potatoes, bananas, spinach, sweet potatoes, dairy and tomatoes.

If you are making your own juice, add a variety of fruits and vegetables including pears to provide a good source of potassium.

Get the fiber from pears by making a smoothie

One pear provides about 6 grams of fiber, 24% DV.  By just drinking the pear juice, you are missing out on most if not all of the fiber.  If you are adding more fruit and vegetable drinks in your diet, consider adding smoothies.

Smoothies, unlike juice, provide the whole fruit and also have the fiber.  There are many ways to incorporate pears as a delicious smoothie including a blueberry pear smoothie from Natasha’s Kitchen or a pear, banana, cinnamon smoothie from Running to the Kitchen.

FODMAP Sensitivity and Pears

One note of caution, if you are on a low FODMAP diet (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), apples and pears are considered a high FODMAP food because they are higher in fructose.

If your doctor has advised you to follow a low FODMAP diet, drinking pear juice or consuming pears may not be best for you.

Difference between whole fruits and fruit juice

Drinking fruit juice has a different effect on your body than eating whole fruits.  A 2013 study (3) analyzed data to determine the effect fruit or fruit juice intake had on type 2 diabetes risk.

Researchers found greater consumption of whole fruits, including apples and pears, was significantly associated with lower risk of type 2 diabetes.

However, greater consumption of fruit juice was associated with increased risk of type 2 diabetes.

While drinking pear juice can provide many important nutrients in your diet, consuming whole fruits may provide even more nutritional benefit because you are getting the fiber.

Besides drinking pear juice and using it in smoothies, pears can be added to salads, used as a topping for yogurt, oatmeal or adding a touch of healthy sweetness to baked meat dishes.

The post 4 Incredible Benefits of Drinking Pear Juice (Evidence Based) appeared first on Calorie Secrets.

Honey has been used to treat various ailments for centuries.  Is the buzz around the health benefits of honey valid?  Scientific research has shown honey may provide some health benefits including: antibacterial, wound healing properties, aiding relief for sore throat/cough and more research is needed in honey’s role on heart disease, fighting cancer cells and diabetes risk.

Research around specific types of honeys is also relatively new in discovering specific health benefits of honey from specific regions or flowers.

In particular, manuka honey has received attention and research as a special type of honey that may offer some health advantages.

What makes manuka honey special? 

Manuka honey is specifically from New Zeeland.  Manuka honey is from bees that solely rely on the manuka bush (or called tea tree) to make honey, nectar and pollen.

Researchers suggest manuka honey contains special compounds from the manuka flowers that may offer additional health benefit.

Research is ongoing for the health benefits of manuka honey, but so far these are research backed ways manuka honey may benefit your health.

1. Antibacterial Health Benefits

All honey can provide some antibacterial health benefit, but the degree of antibacterial properties can vary depending on the type of honey and how it’s harvested (1).

Most of the antibacterial property from honey is associated with honey’s production of hydrogen peroxide.  This acts as a means to kill bacteria.

Manuka honey has some additional properties that may provide even more antibacterial properties.  Methylglyoxal (MG) is one property in manuka flowers that is in manuka honey that offers additional antibacterial benefit.

Dihydroxyacetone (DHA) (2) from the nectar of manuka flowers helps DHA convert to MG in manuka honey.

2. Rich in Antioxidants

A 2005 study (3) compared the antioxidant activity of 4 different honeys including manuka honey.

Researchers found manuka and buckwheat honey had significantly higher antioxidant activity compared to 2 other types of honey.

In addition, only manuka honey had specific activity for superoxide anion radicals.  Therefore, while all honey may provide varying amounts of antioxidants, manuka honey has been shown to provide a high level of antioxidant activity and specific activity not found in other tested honey samples.

3. Wound healing

Both honey and sugar can be used as a treatment for dressing wounds and ulcers.  Honey has the ability to draw moisture from a wound and provide an antibacterial protection for healing wounds.

Because manuka honey has higher amounts of MG, it can provide an additional antibacterial benefit for healing skin wounds.

One study (4) found the non-peroxide antibacterial activity from manuka honey inhibited growth of Staphylococcus aureus for up to 8 hours.

This suggests manuka honey may be beneficial for lowering risk for infection in wounds from bacteria Staph aureus and possibly other bacteria.

In fact, founder of Fresh Med NYC Dr. Robert Graham (5) suggests in a 2018 Health article manuka honey may also lower risk for developing an infection from potentially dangerous Methicillin-resistant Staphylococcus aureus (MRSA).

MRSA is resistant to common antibiotics, so finding alternatives to treating antibiotic resistant bacteria strains is important for keeping these dangerous bacteria under control.

In a 2005 case study (6), the use of manuka honey was used on eight cases of leg ulceration.  The wounds were dressed weekly with manuka honey.

Researchers found after 4 weeks of treatment all eight cases were significantly improved in wound size, pain and odor.  More research is needed to clarify the relationship between manuka honey and treatment of ulcers.

An important reminder when talking about using manuka honey for wound healing is this refers to medical grade manuka honey.

This type of honey is different than the honey you may purchase for consumption from the store.  The grading system for manuka honey is the Unique Manuka Factor (UMF) scale.

Manuka honey with a UMF of 10 or higher is considered medical grade.  Do not put honey on a wound or consume for any ailment before consulting with your doctor first.

4. Oral health: Can prevent gum disease and plaque

Manuka honey, like all other honeys, is a source of sugar.  Eating sugary foods and drinks are associated with increasing risk for cavities and other negative teeth disorders.

So, it may seem counterintuitive manuka honey may actually benefit oral health.  Some studies have shown it may be beneficial for preventing gum disease gingivitis and plaque buildup.

A 2004 study (7) investigated whether manuka honey with a UMF 15 level could be used to reduce plaque buildup and clinical gingivitis.

Participants either chewed a manuka honey leather or sugarless gum for 10 minutes after each meal for 21 days.

After 21 days, researchers found significant improvements in the participants in the manuka honey group for lowered plaque buildup and less gum bleeding.  No significant changes were in the gum group.

The results of this study do not suggest eating high amounts of any honey will provide oral health benefit.

The honey in this study was manuka honey with UMF 15; consuming other honey may not provide these benefits.  More research is needed.

5. Relief from some side effects of chemotherapy

According to WebMD, a committee from the National Cancer Institute suggested manuka honey may be beneficial for reducing inflammation of the esophagus associated with chemotherapy.

Manuka honey may provide relief from other side effects of chemotherapy; more research is needed.  Before consuming any type of honey while on chemotherapy, consult your physician first.

Manuka honey and health

Manuka honey has been shown from research that is may offer health benefits more than other types of honey.  Keep in mind most research studies use medicinal grade manuka honey which may not be the same as what is available for consumption from a store.

Check the UMF rating of manuka honey to ensure authenticity and potency.  Generally speaking, manuka honey with a UMF of at least 10 is considered therapeutic.

Before applying manuka honey or ingesting it, consult your doctor.  Consuming manuka honey may interfere with certain medications.

Also note consuming manuka honey still provides a source of simple carbohydrates and should be eaten in moderation of a healthy balanced diet.

The post 5 Proven Ways that Manuka Honey Benefits Your Health appeared first on Calorie Secrets.

Compared to peanut butter, Nutella is higher in total calories, saturated fat and sugar.  It is lower in protein and fiber.  Based on these results, peanut butter has the upper hand nutritionally compared to Nutella.

Both Nutella and peanut butter are beloved ingredients for people around the world.  The average American eats about 3 pounds of peanut butter every year, which is about enough peanut butter to line the bottom of the Grand Canyon in one year (1)!

Nutella (2) claims you can circle the world 1.8 times with the amount of Nutella made in one year, and the Great Wall in China could be covered 8 times with the number of Nutella jars sold in one year!

While Nutella and peanut butter can both fit into a healthy, balanced diet, it’s important to recognize the importance of your serving size.  Both are higher in calories and fat.

There are health benefits associated with consuming peanut butter in moderation, but is Nutella healthier?

There are more research studies on the specific health benefits of peanut butter, and there are several nutrients in peanut butter that may make it nutritionally advantageous over Nutella.

Whichever spread you go to, consume in moderation and as part of a balanced diet.  Also note different brands of peanut butter and chocolate hazelnut spread can vary nutritionally, so check ingredient labels before purchasing.

Peanut butter nutrition

A two tablespoon serving size of natural (no added oils) peanut butter provides about:

• 180 calories
• 16 grams of total fat (20% DV)
• 2 grams of saturated fat (10% DV)
• 5 grams of carbohydrate (2% DV)
• 3 grams of fiber (10% DV)
• 1 gram or less of sugar
• 8 grams of protein
• 2% DV calcium
• 8% DV iron
• 4% DV potassium

Peanut butter’s fat source is mainly monounsaturated fats which are considered heart healthy.  By providing protein as well as fiber, peanut butter makes a satisfying snack that may help lower appetite.

This is partially the reason why eating peanut butter and peanuts in moderation doesn’t increase risk for weight gain (3). Note: if peanut butter has added oils or sweeteners, nutritional values will change.

Nutella nutrition

A two tablespoon serving size of Nutella provides about:

• 200 calories
• 11 grams of fat (18% DV)
• 4 grams of saturated fat (20% DV)
• 22 grams of carbohydrate (7% DV)
• 1 gram of fiber (4% DV)
• 21 grams of sugar
• 2 grams of protein
• 4% DV calcium
• 6% DV iron

Compared to peanut butter, Nutella is higher in total calories, saturated fat and sugar.  It is lower in protein and fiber.  Based on these results, peanut butter has the upper hand nutritionally compared to Nutella.

Nutella and palm oil

Nutella’s main source of fat, besides the hazelnuts, is from palm oil.  Palm oil comes from the palm fruit which is grown in tropical climates.  Research has shown both positive and negative effects from palm oil on heart health.

The main saturated fatty acid in palm oil, palmitic acid, is considered neutral on blood lipids.  Other saturated fats are more likely to increase risk of heart disease.

As part of a low fat diet (<30% of calories from fat), palm oil in moderation has been shown in some studies to not increase risk for heart disease (4).

Therefore, eating some food sources of palm oil may not be negative for health as long as you eat a variety of fat sources.

Eating a diet high in unsaturated fats is recommended for heart and overall health.  Primary fat sources high in unsaturated fats include: avocados, nuts, seeds, fatty fish, olive oil, etc.

Another concern with consuming foods with palm oil is the effect it has on the environment.  The increased demand of palm oil has driven increased palm plantations in tropical climates which have destroyed tropical rain forests.

This has brought an increased risk of extinction to certain animals and plant species and may play a role in an imbalance of eco systems.

The good news is the palm oil in Nutella (5) is 100% certified sustainable by The Roundtable on Sustainable Palm Oil (RSPO).

This means the palm oil used in Nutella does not contribute to deforestation, species extinction or high green house gas emissions. 

Other foods with palm oil without this certification can contribute to harmful environmental effects from palm oil.

Therefore, if you eat other foods with palm oil, check labels to see if there is a certification from RSPO.

Is nutella healthy?

Nutella is relatively high in calories, added sugar and fat.  It does offer trace amounts of calcium and iron, but compared to peanut butter it is lower in protein and fiber.

Therefore, calling Nutella healthy may be a stretch.  However, it can be included as part of a healthy, balanced diet.  Nutella should be used in moderation and occasionally, not as a diet staple.

If you want to enjoy Nutella but are watching your waist line, cut back on portion size.  Instead of two tablespoons for a serving, make it one.  Or, if you want to enjoy two tablespoons, enjoy it and make it your occasional splurge.

Which one do you really want?

Should you choose peanut butter or Nutella? 

It may depend on which one you really want.  Peanut butter has a more nutritious profile, but if you are really craving the chocolate, creamy Nutella eating peanut butter won’t satisfy that.

You could either add a few chocolate chips with what you’re putting peanut butter on or choose Nutella if that’s what you really want.

It’s important to enjoy the food you choose so you are not eating it too fast and over eating.  If you do choose Nutella, pair it with some fruit and a protein source.

For example, you could add a drizzle to plain Greek yogurt with strawberries for a chocolaty healthy treat.

Whichever spread you choose, make sure it is in moderation.  Eating peanut butter in moderation has been shown in research to not increase risk alone for weight gain.

However, this specific research on Nutella has not been done.  Peanut butter has more protein, fiber and heart healthy fats compared to Nutella.

Featured image source

The post Is Nutella Healthier Than Peanut Butter? appeared first on Calorie Secrets.

In general, a typical adult Resting Heart Rate (RHR) can range between 60-100 beats per minute (BPM).  Having a RHR on the higher end of this range is associated with increased health risk. 

Your resting heart rate (RHR) can generally be defined as how often your heart beats when you’re at rest.  Your heart rate is not static; it changes throughout the day and can vary based on many factors.

Heart rate increases when you exercise, and stress or other environmental variables can also increase heart rate.  Heart rate slows when you are calm, sleeping and not moving your body.

Your RHR is only one indicator of health.  It should be taken into account with other markers of health including: blood pressure, blood lipids, etc.

Taking as many health measures as possible can give a look into heart and overall health.

Some research has shown a link between your RHR and overall health.  In general, a lower RHR may be associated with a lowered risk for cardiovascular disease and even lowered overall mortality.

A higher RHR may indicate lower fitness level and may increase risk for overall mortality.

Generally, people who regularly exercise have a lower RHR compared to people who are sedentary.  Therefore, exercising more is an important way to help lower RHR.

How do you know your resting heart rate?

You can easily check your own RHR by taking your pulse from your wrist or neck.  Tracking your RHR over time can give you a better sense of what is your normal range for RHR.

You should check your pulse at the same time everyday because your RHR naturally varies throughout the day.

Checking it at the same time everyday will give you a better sense of your range for RHR.

Health experts suggest checking your RHR first thing in the morning before you even get out of bed, have caffeine or exercise.

How to check your pulse

You can check your pulse at your neck or at your wrist.  For most people, checking your pulse is easiest at your wrist.

• Simply take your index and middle finger just under the fat pad of your thumb area.
• Gently move your fingers around until you feel the throb of your heart beat.
• Count your pulse for 15 seconds then multiply that number by 4.

You can also take your pulse for 30 seconds and multiply by 2 to get your RHR.  Either method will give you your RHR which is based on number of beats per minute.

Resting heart rate and health

Why should you care what your RHR level is? 

Having an elevated RHR may be associated with an increased risk for overall mortality.  A 2013 study (1) gathered data from 2,798 male adults for 16 years.

Researchers found increasing RHR was associated with all cause mortality independent of physical fitness level.

According to Harvard Health (2), research from a 2010 study with about 129,000 women concluded a lower RHR may offer some protection against having a heart attack.

Why is having a higher RHR an increased risk? 

A high RHR means your heart is working harder than normal to move the blood through your body.  Over time, this can put extra stress on your heart which can increase risk for a heart attack.

Resting heart rate and physical fitness

Exercise is associated with numerous health benefits including: lowering risk for type 2 diabetes, certain cancers, cardiovascular disease, stroke and depression (3).

Aerobic exercise in particular can be beneficial for heart health by strengthening the heart and improving aerobic capacity.

Heart rate increases with exercise because there is a higher demand for blood flow from muscles.  Even though heart rate increases during exercise, the overall effect of exercise can translate to a lowered RHR.

As your body adapts to exercise, the heart should grow stronger which means the beating of the heart gets more efficient.  This can translate to a lowered RHR.  Athletes are known to have a low RHR which could be less than 60 beats per minute.

What should your resting heart rate be?

What is considered a low or high RHR?  In general, a typical adult RHR can range between 60-100 beats per minute (BPM).

Having a RHR on the higher end of this range is associated with increased health risk.

A RHR between 80- over 100 has been shown to be associated with increased risk of mortality.

Having a lower RHR, between 60-80 BPM, is generally associated with health benefits. However, there is individual variance for what your RHR should be.

If your RHR is lower than 60 BPM, this may also cause some negative side effects such as dizziness or fatigue.  Certain medications or health conditions can influence heart rate.

Keep in mind there is individual variance with heart rate.  The suggested ranges for RHR are general.  Some people naturally have a higher or lower heart rate.

Therefore, if you are wondering where your RHR should be, speak with your healthcare team.

Stress and resting heart rate

Besides physical fitness, medications and medical conditions, another factor for RHR level is stress.  Stress can influence many areas of the body including RHR (4).

Feeling stressed can set off a chain of events in the body initiated by the release of stress hormones.  One of the side effects of having these stress hormones released is an increase in breathing, heart rate and blood pressure.

Over time, having these stress hormones constantly elevated may contribute to heart disease and other negative health effects.

If your RHR is elevated and you think stress is a contributing factor, find ways you can incorporate healthy stress management through exercise, healthy diet, adequate sleep and other healthful stress relieving activities.

Conclusion: Resting heart rate and health

Your RHR is one of many indicators of health.  Having a higher RHR is associated with increased risk for heart disease and overall mortality.

One of the best ways to lower your RHR range is through exercise.

People who exercise tend to have lower RHR ranges.  Exercise can improve heart health and strengthen heart muscles which can lead to lowered heart rate.

Other factors influencing RHR include: stress, medications, medical conditions and other genetic factors.

The post What Should My Resting Heart Rate Be for Good Health? appeared first on Calorie Secrets.

Polyphenols are compounds found in plants.  There may be over 500 different polyphenols we can get from food, and some of the categories polyphenols can fall under include: flavonoids, lignans, stilbenes and phenolic acids.

Because there are so many different polyphenols in each category, it is recommended to eat a variety of plant foods to provide as many polyphenols as possible.

There is no one food or food group that provides all polyphenols.

Why are these polyphenols so important? 

Vitamins A, C and E are known to be sources of antioxidants.  However, in the mid 1990’s, researchers discovered polyphenols from food were also a source of antioxidants (1).

Research with polyphenols is relatively recent, and there is much we still do not know about these compounds.

What has been shown so far from research is polyphenols may play a role in prevention of cardiovascular disease, cancer, osteoporosis, possibly neurodegenerative diseases and diabetes.

Polyphenols impact stress biomarkers that are tied to diseases associated with aging.  Therefore, eating a wide variety of foods high in polyphenols can be beneficial for overall health.

Related: High Protein Low Carb Foods

Foods High in Polyphenols and Low in Carbs

1. Spices and herbs

Spices and herbs are a rich source of polyphenols, and some research suggests spices and herbs can have an anti-inflammatory effect by inhibiting pro-inflammatory markers in the body (2).

Adding more fresh or dried spices and herbs to your diet can be a simple and tasty way to get more polyphenols in your diet.

They are virtually calorie and carb free and can also take the place of adding extra salt to dishes for flavor.

Don’t be afraid to explore spices and herbs you don’t normally use; there are amazing health benefits from all spices and herbs.

2. Cocoa

Polyphenols from cocoa have been shown to have antioxidant, anti-inflammatory and anti-arthrogenic properties making it especially favorable for cardiovascular disease prevention.

Cocoa products that have the highest cocoa amount, like dark chocolate, may provide the highest polyphenol content.

Sweet chocolate drinks and sweets are still a source of excess sugar and should be consumed sparingly.

A small amount of dark chocolate in place of other sweets can be a way to get more polyphenols in your diet, cut out excess sugar and calories.

3. Extra virgin olive oil

A 2012 study (3) analyzed the polyphenol content in 55 different extra virgin olive oils.

Researchers found the olive oil samples from all over the world provided a rich source of many different polyphenols.

Incorporating extra virgin olive oil in the diet is a key component in the Mediterranean diet, and may be one reason why this diet pattern is associated with heart health benefits.

The polyphenols from olive oil may also have a positive role in building strong bones according to a 2016 study (4).

4. Tea

Tea is a good source of the polyphenols catechins, theaflavins and thearubigins.  Some animal research suggests tea polyphenols may inhibit certain cancer cell growth (5).

However, scientists are still studying the exact ways polyphenols from tea can influence human health.  Animal studies tend to use higher doses of tea polyphenols than humans consume.

Nevertheless, tea consumption can be an important tribute to polyphenol intake in the diet.

Green tea is often associated as a source of antioxidants, but all types of tea contain polyphenols.

Beware of drinking sweetened teas, as these provide excess sugar in the diet.

5. Coffee

Moderate coffee consumption has been associated with reduced risk of type 2 diabetes, certain cancers, heart failure, stroke, Alzheimer’s disease and Parkinson’s.

The reason for coffee’s benefit for lowering risk of certain diseases is at least partially due to the high polyphenol content in coffee beans.

Research has shown coffee provides the highest proportion of antioxidants in many European countries (6).

The amount of caffeine your body can tolerate varies.  In general, around 4 cups of brewed coffee is considered safe for most adults.

However, keep in mind adding sugar, creamers and other ingredients to coffee can increase calorie content.

6. Nuts

Nuts, especially walnuts, can provide a high amount of polyphenols to your diet.

They are low in carbohydrates, and moderate nut consumption is not associated with weight gain even though nuts are relatively higher in fat.

Research studies have shown nuts improve blood lipids and reduce inflammation.

7. Legumes

Legumes are a rich source of fiber, protein, vitamins, minerals and polyphenols.  While legumes are a natural source of carbohydrates, the high fiber content keeps the glycemic load from legumes low.

In vitro research (7) suggests legumes provide antioxidant benefits.  Lentils are known to have high antioxidant benefit, but other legumes such as black beans, chickpeas, navy beans, kidney beans and others can also provide health benefits.

A 2001 study (8) concluded increasing legume intake may play an important role in prevention of cardiovascular disease.

8. Leafy greens

Leafy greens are considered to be a nutrition powerhouse: they are extremely low in calories and full of nutrients.

They are a good source of fiber, iron, vitamin A, C and magnesium.  They are also a good source of polyphenols.

A 2017 study (9) also found the polyphenol content in leafy greens can influence the availability of iron from leafy greens.

Generally speaking, the higher the polyphenol amount in leafy greens, the better the availability of iron absorption.

More research is needed on which leafy greens have the highest polyphenol and iron availability.  In the mean time, make sure to eat a variety of leafy greens to maximize health benefits.

9. Onion family

Onions, like other vegetables, are a good source of vitamin C, B vitamins, fiber and trace amounts of minerals.  They are also a good source of polyphenols.

In fact, onions provide a unique polyphenol called quercetin.  Quercetin has been shown to be inversely associated with mortality from coronary artery disease.

Some research also suggests absorption of quercetin is highest from onions compared to other food sources.

10. Cruciferous vegetables

Cruciferous vegetables all provide sulfur like compound called glucosinolates and include: Brussels sprouts, cabbage, broccoli, cauliflower, kale, radishes and others.

Research (10) has shown a positive correlation between cruciferous vegetable intake and cancer prevention.

In fact, the American Institute for Cancer Research (11) lists cruciferous vegetables as a food than can help fight cancer.

The post Top 10 Foods High in Polyphenols and Low in Carbs appeared first on Calorie Secrets.

Doing 200 pushups per day in as few sets as possible is a good workout. Doing 300 pushups a day is a great workout, but more appropriate for people with greater strength. 

Pushups not only build upper body strength and endurance, but they also tone your chest muscles, core and can also get your heart pumping.  Pushups are part of various assessments as a way to measure physical fitness.

For example, pushups are part of the Army Physical Fitness Test (APFT).  The APFT includes a 2 mile run, pushups and sit ups for 2 minutes each.

There is a minimum number of pushups and sit ups that are required to be done in 2 minutes in order to pass the fitness test.  Therefore, pushups are used as part of a way to gauge fitness.

While pushups offer many fitness benefits, they are not the only exercise that should be done for your workout.

A combination of strength training all major muscle groups in addition to aerobic exercise can provide a balanced workout program.

Like other exercises, if you can’t do many (if any) pushups, modifying and gradually increasing the number you do will build strength and endurance so you can do more pushups.

How many pushups you should do for a workout can vary based on fitness level, age, fitness goals, individual health factors and any injuries or previous injuries.

Related: How many pushups will burn 100 calories

How many pushups should you do a day?

How many pushups you should do for a good workout depends on your fitness level and what your fitness goals are.

How many pushups can you do in 2 minutes?

The minimum requirement to pass the APFT for females 22-26 years old is 11 pushups in 2 minutes and 31 pushups in 2 minutes for males 22-26 years old (1).

This is not necessarily a standard for optimal strength, but it can be a starting goal for pushups.

If you want to push yourself to see how many pushups you can consistently do in a day, your number of pushups for your workout will be much higher.

Some people have trained to be able to do several hundred pushups a day.  For example, SEAL training involves doing several hundred pushups a day, 5 days a week.

According to former Navy SEAL and certified Strength and Conditioning Specialist Stew Smith (2), you may be able to increase your daily pushups from 50 per day to 80 per day in only a few weeks.

This will involve doing multiple sets of pushups a day that equals about 200 or more total pushups.  The total amount you do can vary; doing 300 pushups a day may be more appropriate for people with greater strength.

Aim for at least 200 pushups per day on odd days

Smith suggests on odd days focus on doing 200 pushups in as few sets as possible.  These are also considered in addition to other upper body strength exercises you may do.

On even days, focus on doing pushups in smaller reps throughout the day.

If you want to incorporate pushups for general strength, not necessarily to do hundreds per day, aim to incorporate 2-4 sets of pushups of 8-12 reps at a time.

This can be included as part of your resistance exercise program for upper body strength.

How to do more pushups

If you can’t do that many “regular” pushups, don’t worry.  Starting wherever you’re at with pushups can increase your strength and endurance so you will be able to do more.

If you can’t do a full pushup- toes on the ground, body parallel to the ground, pushing your arms up and bending your elbows to about 90 degrees- start with doing pushups from your knees instead of your toes.

In either posture, it’s important to keep your hips level instead of sticking up or sagging your hips.  If you can’t do a pushup from your knees, you can use a waist high surface or a wall to push up from while standing.

As your body gets used to doing pushups in a modified form, incorporate a few “regular” pushups in your routine.

You can either start with regular pushups or finish your set with a few regular.  Continue to add a few more reps of “regular” pushups as you build strength.

It’s important to remember proper form should never be compromised.  It’s better to do more pushups from a modified stance than to do full pushups with improper form.

If you feel pain anywhere while doing pushups, you should stop.

Your muscles may feel fatigued which is normal and pushing through fatigue can help build strength.

However, if you feel pain, it is not recommended to push through pain in joints or any other part of your body.

How to vary your pushups to make them more challenging

If you are able to do multiple pushups and want to add another layer of difficulty, try elevating your feet while doing a push up (decline push up).  You can put your toes on a chair, step or other sturdy elevated surface.

This adds extra gravity resistance to pushups and can make them more challenging.  In fact, a 2011 study (3) found this modification of a pushup has the greatest ground reaction force.

Ground reaction force is a way to measure the body’s work effort during a pushup.

Another way to vary your pushups can be altering how far apart your hands are.  Having hands in a narrow position activates more muscle groups compared to having hands further apart.

Other exercises to add to your pushups

Just doing one exercise alone isn’t a balanced exercise plan.  Pushups should be one aspect of your weekly workouts.  Incorporating a variety of strength and aerobic exercise is recommended for overall health.

Besides pushups, you can incorporate leg strengthening exercises, core exercises and adding some aerobic exercise such as: walking, jogging, biking, swimming, etc.

Before starting any fitness plan, consult your healthcare team to see what would be best for your individual health needs.

Want to incorporate pushups as part of a high intensity cardio workout?  Try doing this tabata workout or a 3 move body circuit workout.

The post How Many Pushups a Day Is a Good Workout? appeared first on Calorie Secrets.

If you don’t do any intentional exercise and spend most of your time sitting, a first goal may be to start walking 5,000 steps or 2.5 miles per day. Once 5,000 steps per day is manageable, you can work up to a goal of 7,500 steps per day then 10,000 per day. 

The recommended amount of exercise for overall health for adults is 2.5 hours of moderate exercise or 75 minutes of vigorous exercise per week along with strength training the major muscle groups at least 2 times per week.

Incorporating exercise into your daily life is associated with many health benefits including lowering risk for heart disease, type 2 diabetes and weight gain.

Despite the connection exercise has on health, most American adults fail to reach recommended exercise levels.  In fact, up to 80% of adults don’t meet the recommended exercise guidelines.

Any exercise you enjoy can provide health benefit.  Walking is promoted as an easy way to get more movement because it doesn’t cost a membership, you don’t need fancy equipment and most people can enjoy walking without putting major strain on the body.

A common recommendation for how much to walk per day is 10,000 steps which is based on research that primarily started in Japan.

Some research has shown an association between walking 10,000 steps per day and positive health benefits.

However, according to a 2017 TIME article (1), other research suggests closer to 15,000 steps may be better.

With some conflicting recommendations, how much should you really walk per day to stay healthy?

10,000 steps a day

The recommendation for 10,000 steps per day for overall health is relatively new to the US, but it has been a recommendation in Japan for over 30 years (2).

Walking 10,000 steps per day has been associated with positive health benefits such as lowered risk for certain chronic diseases and weight management.

Why does this amount of walking appear to offer health benefit? 

In order to take 10,000 steps a day, you can’t spend most of your day sitting down.  For example, people with minimal sitting, like postal workers or in rare, rural tribal communities, their average steps are at least around 10,000.

For people in a Western society with a typical sit down job, getting 5,000 steps per day can be a challenge.

How do you know how many steps you take? 

You can know this by wearing a simple, cheap pedometer to using fancier fitness equipment or smart phone apps that track your movement and steps throughout the day.

How many miles are in 10,000 steps?

If you don’t have a pedometer or want to be tied to a fitness tracking device, you can still estimate how many steps or far you walk per day.

Based on an average stride for an adult, there are about 2,000 steps per mile.  Therefore, recommendations to take 10,000 steps per day are basically to walk 5 miles a day.

Therefore, another way to think how much walking you should do per day to stay healthy may be up to 5 miles a day or more.

Does this mean if you don’t walk 5 miles a day there are not health benefits?  No.  Health experts agree the biggest benefit from walking, or doing other exercise, is just getting your body moving and limiting your time sitting down.

How many miles should you walk a day to stay healthy?

If you don’t do any intentional exercise and spend most of your time sitting, a first goal may be to start walking 5,000 steps or 2.5 miles per day.

Jumping from not intentionally walking at all to 10,000 steps per day is a big jump.  Starting with a goal of 5,000 per day and working your way up may be best.

Once 5,000 steps per day is manageable, you can work up to a goal of 7,500 steps per day then 10,000 per day.

Keep in mind it is recommended to speak with your healthcare team before starting an exercise plan.

The recommended 10,000 steps or 5 miles a day recommendation may not be appropriate for all people.

Some populations such as the elderly or people with health complications may not be suited for 10,000 steps per day.  Some people may benefit from MORE than 10,000 steps per day.

For example, a 2017 study found greatest health benefit in people who walked about 15,000 steps per day.  Therefore, individual guidelines for walking recommendation per day can vary.

Important considerations are where your starting point is and other health considerations that need to be factored in for setting appropriate exercise goals.

Conclusion: how many miles should you walk a day to stay healthy?

First of all, any exercise can be beneficial.  Walking is often focused on for exercise of choice because it can be done anywhere, it doesn’t take any special talent, equipment or cost.  It can also be a way to enjoy some time outside in nature.

Walking is also considered moderate exercise meaning it can be sustained without leaving you feel breathless.

Most Americans do not get the recommended amount of daily exercise.  Therefore, getting more steps in your day, or simply walking more, has been associated with some health benefit.

Some research suggests 10,000 steps per day (~5 miles) is the gold standard, other research suggests closer to 15,000 steps per day (~7.5 miles) is best for health benefit.

If you are starting from minimal movement in your day, jumping to 5 miles a day can seem like a tall order.

Health experts stress the most important consideration if you are sedentary is just getting more movement in and breaking up your time you spend sitting.

If you are sedentary, setting a goal of 5,000 steps per day (~2.5 miles) can be a good starting point.  From there, you can work your way up to higher amount of walking per day.

If you want more of a challenge from walking, try increasing your pace for varying amounts of time.

Increasing your pace when you’re walking can have further cardiovascular benefit as well as increased muscle development.

The post How Many Miles Should I Walk a Day to Stay Healthy? appeared first on Calorie Secrets.

According to Arizona Farm Bureau, it is estimated Americans eat on average 300 million sandwiches per day.  What type of sandwiches do Americans eat the most?  Of course personal preferences can vary, but plain ham sandwiches, peanut butter and jelly and BLT sandwiches remain some of the most popular sandwich choices for Americans.

While these may not be considered health foods, making a few tweaks to a traditional sandwich can still fit into a healthy diet plan.

The term sandwich can have a loose definition; basically, anything served between two slices of bread (or bread type) can be considered a sandwich. Therefore, the nutritional content for sandwiches can vary greatly.

How to make a healthy sandwich?

The good news is a sandwich can fit into a healthy eating pattern for weight loss.  Weight loss is a combination of many factors including your overall food intake, not just one food.

When eating sandwiches, especially if you are going to eat them every day, choose healthy, nutrient dense ingredients and limit processed foods.

Choose whole grain bread

Bread provides a vehicle to hold sandwich components together.  The type of bread chosen for a sandwich can make an impact on calories, fiber amount and influence total carbohydrate load to the meal.

Choosing whole grain bread sources is recommended to make sandwiches higher in fiber.  Avoid white breads or other refined grains.

One sneaky way sandwiches may be contributing a lot more calories than you realize is if you are eating a sandwich as a wrap.

A wrap especially a vegetable flavored wrap may seem like a healthy alternative to bread for a sandwich.  However, wraps can be high in calories because they are much larger than 2 pieces of bread.

If you are looking to slim down your carbs from a sandwich, you can opt for a whole wheat pita or even do a lettuce wrap instead of bread.

Avoid processed red meats – There are alternatives

The meat in a sandwich can provide a good source of protein which can increase the satiety of your meal.  To make a sandwich diet friendly while using meat, opt for lean protein choices such as white poultry.

Even though ham is one of the most popular choices for a sandwich, limiting your intake of processed red meat is recommended.

The American Institute for Cancer Research (AICR) and other governing health agencies suggest avoiding processed red meats such as: ham, salami, bacon, hot dogs and pastrami which can all be popular sandwich fillings.

If you want to include other red meat choices such as beef, lamb or certain pork cuts, keep in mind the AICR suggests limiting intake of red meat to less than 18 ounces of cooked red meat per week.

What if you don’t want meat on a sandwich but still want to include a protein source?  You can also fill sandwiches with: tempeh, high quality veggie burger, cheese or a hummus spread.

You could also use egg salad for a high quality protein sandwich option.  Using Greek yogurt in place of mayo can further bump up the protein amount.

Pile on the veggies

Traditional sandwiches are usually low in vegetables and mainly bread and meat.  However, increasing the nutritional quality of a sandwich can easily be done by piling on vegetable toppings.

Lettuce is often a go to for a sandwich, but you can also add: tomato slices, cucumbers, peppers, beets, sprouts, shredded carrots or any other vegetables you like.

The USDA recommends making vegetables and fruits fill up half your plate at meal times.  If you are eating a sandwich, you should have a decent amount of veggies to not only increase the nutrient value but to also to increase the volume of food you eat.

Increasing the volume of food you eat by increasing the vegetable and/or fruit amount is a sneaky way to bump up the amount of food you’re eating without significantly bumping up your calorie intake.

Choose low calorie condiments

Condiments can be a sneaky way a sandwich may be sabotaging weight loss efforts.  Piling on the mayo or other heavy dressings can bump up the calorie content of your sandwich.

If you want condiments on a sandwich, stick with low calorie or nutrient dense options such as: whole grain mustard, hummus, plain Greek yogurt or a dash of olive oil and vinegar.

What’s with your sandwich?

Eating a healthy, nutrient dense sandwich may not be the problem with eating a sandwich every day: it may be what you’re consuming with your sandwich.

A common side with sandwiches is chips, fries, crackers or cookies.  Be mindful of what you’re eating with your sandwich; instead of the usual sides choose nutrient dense options.

Ideas for smart sandwich sides include: fruit, veggie sticks, a small handful of nuts, a cup of low sugar yogurt or a side salad.

Avoid the temptation to drink a sweetened beverage with your sandwich especially if you are consuming one every day.

Sweetened beverages are a source of empty calories that can impede your weight loss efforts.

Portion size does matter

Lastly, it can be possible to lose weight while eating sandwiches every day, but as with any food, keeping portion size in moderation is key.  Some sandwiches especially those from fast food establishments can be large in size.

Eating this everyday may not be the best choice for weight loss.  Just because a sandwich is a 12 inch sub serving doesn’t mean you should eat the whole serving in one meal.

Also keep in mind weight loss almost always isn’t just from one food you’re eating.  Weight loss is a sum of your total food intake, activity level, sleep, stress, genetic factors and other factors.

If you eat a sandwich every day, make sure it’s with nutrient dense ingredients.

Pay attention to what you’re consuming with your sandwich, and note weight loss can depend on your total food intake for the day.

The post Can You Lose Weight By Eating Sandwiches Every Day? appeared first on Calorie Secrets.

In today’s society we are used to, and demand, things to be fast and as convenient as possible.  Weight loss is no exception.  We want weight loss to be fast, and many weight loss programs, supplements and fad diets claim they can help you lose weight fast.

However, fast weight loss isn’t always best.  You may lose weight rapidly in a few weeks from following a very low calorie diet (VLCD), but chances are you will probably regain that weight, and maybe more, after you normalize your diet back to something sustainable.

Dramatically changing your food intake can cause digestive side effects and rapid weight loss could increase risk for gallstones.

This is one reason why it is recommended to only go on a VLCD under supervision from a physician and not on your own.

A VLCD is defined as a diet that provides 800 calories or less per day and may provide weight of 3-5 pounds per week or more.

A low calorie diet (LCD) provides between 1,000-1,200 calories per day.  Following a LCD can still provide rapid weight loss but may be more sustainable than a VLCD.

1. Losing more than body fat

A side effect from losing weight too quickly is you are losing more than just body fat.  Of course, the goal with weight loss is to lose the fat and keep lean body mass.

However, the first few weeks of dramatic weight loss usually involve losing a mixture of water weight, lean mass and body fat.

In general, you want to avoid losing lean mass.  Maintaining lean mass can help keep your metabolism higher and keep muscle definition.

Medline Plus suggests bone mineral density can also lower with rapid weight loss.  This could increase risk for osteoporosis.

Rapid weight loss is common in the first few weeks of any weight loss program.  However, weight loss should normalize to around 1-2 pounds per week.

Any number above that like 10 pounds in 2 weeks or even more could lead to more body fat being lost.

2. Changes in digestion (constipation or diarrhea)

Following a VLCD or even a LCD can drastically change the flow of your digestion.  With dramatic weight loss, you could experience either constipation or diarrhea as the speed of digestion changes partly dependent on what type of foods you are eating.

For example, if you are switching to a lower calorie diet and increase meat consumption, constipation could result because you are drastically cutting down your fiber intake.

However, if you are drastically increasing fruit and vegetable consumption as part of weight loss efforts, you could speed up your digestion process.

After a few weeks, your digestive system may adapt partially or fully to the change in diet.

If you are avoiding drinking fluids for rapid weight loss, you may also be dehydrated and could also increase risk for constipation.

It is not recommended to drop your water intake for weight loss.  Cutting out sugary drinks is recommended for overall health and weight regulation, but drinking adequate fluids is important for health.

3. Headaches

Headaches may be a common side effect from following a VLCD or a LCD.  This is because these diets may also be low in carbohydrates and may cause glycogen depletion in the body.

When this happens, the body will break down muscle tissue and lean body mass to release stored glucose to send to the brain.

The brain can only use glucose as a fuel.  If these stores get depleted, the body will take stored body fat and transform it into something like glucose the brain can use for a fuel source.

When this happens, a headache can be a side effect.

4. Gallstone risk

According to WebMD between 12-25% of people losing large amounts of weight can experience gallstones.  The gallbladder holds bile that is produced in the liver.

The gallbladder can release bile into the small intestine as needed for breaking down fat molecules in the small intestine.

Rapid weight loss may increase risk of small stones forming in the gallbladder.  These stones could eventually lead to a blockage that could require surgical removal of the gallbladder.

If you are losing a large amount of weight and/or trying to lose weight quickly, speak with your healthcare team about any questions you have regarding risk for gallstones.

5. Likely to regain weight

Research suggests about 20% of overweight people have success with long term weight loss of keeping the weight off for at least a year.

How do these successful people keep the weight off?  There is no specific one way for successful weight loss, but it does involve consistency with following a healthy diet and incorporating exercise.

The problem with quick weight loss is it is probably not supporting long term changes that are sustainable for overall health and weight regulation.

For example, following a diet that provides less than 800 calories per day will help you lose weight quick, but it will also lower your metabolism.  After you get off this eating pattern, your metabolism will be slower and weight gain is more than likely.

When is rapid weight loss ok?

Following a VLCD is recommended in some cases, and when it is it is under physician guidance.  Rapid weight loss can be recommended for someone who is obese and needs to lose weight quickly because of health issues.

A VLCD under physician guidance is only prescribed for a short period of time and is prescribed for the health and safety of the patient.

It may be prescribed if someone is considered obese and has health complications of diabetes, high cholesterol and high blood pressure or other serious side effects.

In this instance, rapid weight loss is necessary for health and is the primary concern.

The post 5 Undesirable Side Effects from Losing Weight Too Quickly appeared first on Calorie Secrets.

A keto diet is more defined than a general low carb diet; a keto diet provides only 20-50 grams (80-200 calories) of carbohydrate per day. This amount is much less than under 40% of calories; it is closer to less than 10% of calories from carbohydrates.  The focus is also on eating a higher amount of fat and moderate protein. 

Low carb diets have been a popular go to for weight loss for decades.  Possibly one of the most famous approaches for low carb dieting started in the 1970’s from Dr. Robert Atkins who developed the Atkins diet.

During this time and through the early 2000’s, health messages were primarily centered on lowering fat intake to promote overall health and weight loss.  However, during this time period, the waist lines of America continued to expand as Americans cut down their fat intake.

This helped stem the shift to focusing on limiting carbohydrate intake instead of fat for weight loss.

Cutting out sources of simple sugars such as: white breads, sweet cereals, packaged snacks and sweetened beverages can help cut out empty calorie sources from the diet.

However, some low carb diets take it further to limit intake of all grains, dairy, fruits, some vegetables and legumes.

A low carb diet can mean different things, but in general a low carb diet provides less than 45% of calories coming from carbohydrates.  The general guideline for daily carbohydrate intake is between 45-65% of calories.

A ketogenic (keto) diet is considered a low carb diet, but a low carb diet is not necessarily a keto diet.  While low carb diets and a keto diet are gaining in popularity and there is research to support some positive health outcomes, they may not be the right fit for everybody.

What is a low carb diet?

A low carb diet restricts the intake of daily carbohydrates below 40% of calories.  Most low carb diets start with at least an initial phase of stricter carb restriction that involves eliminating foods with sugar but also natural sources of carbohydrates.

Foods that are limited on a low carb diet include: grains, fruits, starchy vegetables, dairy, sweets and sweetened beverages.

Some low carb diet plans will allow some fruits, whole grains and vegetables back in at a later time frame.

The goal of a low carb diet is to shift the body from primarily using carbohydrates as a fuel to using body fat as a fuel source.

By limiting carbohydrate intake, the body is forced to tap into body fat stores more readily.

The brain needs carbohydrate (glucose) as a fuel.  Therefore, if it doesn’t get enough from the diet, the body breaks down fat and protein to alter the structure to look like a carbohydrate.

Instead of eating foods higher in carbohydrate, you eat more foods higher in protein and/or fats.

Foods you will eat more of include: meats, cheeses, leafy greens, nuts, seeds, eggs, oils, butter and seafood.

Research studies suggest there may be some short-term weight loss and other health benefits from following a low carb diet.

However, how low your carb intake should be can vary.  Restricting intake of foods long term such as fruits, certain vegetables and whole grains can also limit your intake of key nutrients.

How is ketogenic diet different a low carb diet?

A keto diet was originally developed in the 1920’s as a treatment for epilepsy.

A keto diet is more defined than a general low carb diet; a keto diet provides only 20-50 grams (80-200 calories) of carbohydrate per day.

This amount is much less than under 40% of calories; it is closer to less than 10% of calories from carbohydrates.  The focus is also on eating a higher amount of fat and moderate protein.

Low carb diets can be higher in protein and moderate fat amount.

When carbs are this restricted for longer than a few days, the body starts breaking down protein and fat for carbohydrate fuel.

As the body changes the structure of fat to make it look like a carbohydrate, ketone bodies are produced.  Hence the term ketogenic diet.

Both low carb diets and a keto diet do not focus on counting calories.  Both diet types encourage eating until you feel satisfied.

By eating more protein and fats, you will naturally feel more satisfied longer after eating than when eating foods higher in carbohydrates.

See also: 8 Delicious and Healthy Keto Friendly Snacks

When is a low carb diet or keto diet recommended?

If you are wondering if you should try a low carb or keto diet, speak with your doctor first.

Certain health conditions may benefit from a lower carb diet, but other health instances may not benefit from a strict cut in natural foods that are carbohydrate sources.

Can a low carb or keto diet be healthy?  Many studies have suggested following a low carb or keto diet can provide some health benefits.

However, following a keto diet may not be best for everyone.  If someone is quite active, restricting carbohydrate intake can be detrimental to athletic performance especially if you are training for a long distance event.

Weight loss can be expedited from a low carb or keto diet, and a low carb diet may be beneficial for heart health.

In fact, a 2017 study (1) with data from over 135,000 people concluded high carbohydrate intake was associated higher risk of total mortality, but total fat and individual fat types were related to lower mortality.

Conclusion: Should you follow either a low carb or keto diet?

Cutting sources of simple carbohydrates (i.e. sugar) in the diet is recommended for everyone.  In the low fat frenzy of previous decades, it was recommended to replace fatty foods with high carbohydrate foods that were low in fat.

We now know replacing sources of fat with simple carbohydrates is not the best recommendation for health.

Following a low carb, or keto, diet may be helpful for weight loss and may provide other health benefits.

However, cutting out fruits, whole grains, legumes and some vegetables long term means you are cutting out a lot of nutrient dense foods from your diet.

Therefore, following a low carb / keto diet long term may not always be recommended.  It’s important to consult your medical team to determine which diet is best for you.

The most important focus for a healthy diet is what can be sustained long term and provide you with a variety of nutrient dense foods.  That can look different ways, not just low carb.

For example, following a Mediterranean diet, which is rich in fruits, vegetables, legumes, whole grains and heart healthy oils, is also associated with many health benefits.

The post What Is the Difference Between Low Carb and Ketogenic Diet? appeared first on Calorie Secrets.

Meditation is usually associated with sitting still with your eyes closed and associated with practicing yoga.  How is meditation associated with weight loss?

Meditation for weight loss means besides focusing on the food you’re eating and your exercise, you are also focusing on internal cues you have related to how you view yourself, your food decisions, emotions and empowering you to make healthy decisions.

Meditation for weight loss focuses on mindfulness and being aware of how you are feeling throughout your day and how that influences decisions you make.

Advocates for meditation for weight loss suggest it is an important component of long term weight loss success because it deals with emotional triggers with food and other root issues for long term success.

Incorporating healthy diet, exercise and sleep patterns are still the core pieces of any weight loss plan.  Mindfulness can take an extra layer of success by focusing on mental barriers to healthy behaviors.

Mindfulness needs to be paired with making healthy lifestyle changes.  There is some research to suggest practicing mindfulness or meditation for weight loss is significant for weight loss, but some research has had mixed results.

What does meditation for weight loss mean?

Meditation for weight loss can mean you are focusing on your mental thoughts, attitudes and emotions that set the tone for your actions.  It is a way to slow down and focus on intentions instead of rushing through decisions.

For weight loss, this means exploring motivations for weight loss, confronting childhood programming for food intake, shifting emotional eating patterns and understand why weight loss efforts in the past may not have worked.

This mindfulness awareness allows you to not only focus on what foods you should be eating but what thoughts, emotions and potential mental barriers have contributed to unhealthy behaviors.

Mindfulness takes work and focus which may be hard to get used to in our fast-paced society.

However, taking time to dial in the thoughts, emotions and attitudes you have about yourself and weight loss can help you succeed long term. The concepts are similar to hypnosis for weight loss.

Mindfulness can also simply mean focusing on the present and not multi-tasking.  For example, in a TIME article (1), mindfulness is defined as shifting focus to present experiences instead of thinking about 50 other things you have to do yet today.  Doing so can help you be in tune to internal hunger and fullness cues from your body.

How you can incorporate meditation for weight loss

Focusing on your food while you are eating is a simple way to incorporate more mindfulness.  This means slowing down when you eat, enjoying every bite, savoring the flavors and smells.

This can increase your satisfaction which can help you avoid over eating and feeling guilty.

Before you put something into your mouth, consider if you are really hungry.  If not, why are you eating?  Are you bored, mad, sad, etc?

Journaling your food intake can be common for many weight loss programs but journaling your emotion when eating can also unravel a deeper connection with your eating patterns.

Another aspect of meditation or mindfulness for weight loss can be exploring your motivation for weight loss and why you haven’t achieved your goals.

This may entail confronting behaviors and beliefs with food that started as a child and how this has hindered your weight loss efforts.

If you are interested in learning more about ways to increase your mindfulness for weight loss, speak with a dietitian or other health expert.

There are many ways to incorporate mindfulness into weight loss efforts and getting guidance and support from a professional can help.

Does it meditation for weight loss really work?

Does mindfulness meditation really work for weight loss?  There is research (2) suggesting mindful eating may help treat eating disorders.  However, research around mindfulness meditation and weight loss is not as extensive.

A 2014 review (3) analyzed 14 studies that investigated mindfulness meditation and binge eating, emotional eating and weight change.

Researchers concluded from these studies that mindfulness meditation did decrease binge and emotional eating, but the effect it had on weight loss was mixed.

Researchers concluded more research is needed for mindfulness meditation and weight loss.

A 2009 study (4) explored the effects of a mindfulness based weight loss intervention in women.  Participants were split into two groups: one group continued with normal weight loss efforts they were already doing, and the other group attended four 2-hour long mindfulness workshops.

At the end of 6 months, the group who had the workshops had greater reductions in BMI primarily due to reductions in binge eating.

So far, research is strongest with mindfulness meditation related to lowering binge eating and helping with disordered eating.

Mindfulness meditation may be helpful with weight loss in general, but more research is needed.

Conclusion: Meditation and weight loss

Mindfulness meditation is growing in popularity as a means for weight loss.  Weight loss programs and diets in the past have mainly focused on behaviors to focus on primarily food intake and exercise.

Mindfulness can increase awareness about why we make decisions around food and exercise which can help translate to sustained weight loss success.

Mindfulness can also help you get back in touch with your internal cues of hunger, satisfaction and fullness.

There are various ways to incorporate mindfulness for weight loss.  There is no one set way.  Therefore, certain variations of mindfulness may work better than others for each individual.

Working with a dietitian can further help dial in what mindfulness tips may be most helpful for you.

Research does support mindful eating strategies may be helpful with disordered eating.  Many studies have suggested mindfulness meditation may help lower binge eating which could translate to weight loss.

However, not all studies have shown a strong link between mindfulness and weight loss.  Therefore, more research is needed.

The post Does Meditation for Weight Loss Really Work? appeared first on Calorie Secrets.

How much weight you can lose in a month from just eating salads really depends. It depends on how much weight you have to lose, how much salad you are eating, how much exercise you are getting and other individual health factors. 

The word salad is usually associated with health and weight loss for most people.  Traditional salads are based on leafy greens and other vegetables that are naturally low in calories, high in vitamins, minerals, antioxidants and fiber.

What could be wrong about using these as a base for a meal?  It can be true salads are a low calorie, high nutrient dense meal choice, but it isn’t always the case.

Salads can sometimes have sneaky ingredients that drastically increase the fat, sugar, sodium and/or calories.  Therefore, knowing what ingredients to limit on a salad, especially when trying to lose weight, is important.

Even if salads are low in calories, they can also sometimes leave you feeling unsatisfied.  If you are just using vegetables and healthy salad toppings, you are not getting much protein or diversity from your salads.

Incorporating all the foods groups in a salad can create a satisfying, healthy meal.  Salads don’t have to be boring and just lettuce!

Eating Salads for a Month and Weight Loss

Eating just salads for a month may lead to weight loss, but it isn’t the only way to lose weight.

Eating a balanced, varied diet is recommended for overall health and long-term weight loss success.  Keep these tips in mind if you are planning to eat more salads for weight loss.

All salads are not equal

Traditional salads in the US can mean a base of pale, iceberg lettuce, a few pieces of tomatoes, cucumbers, carrots and ranch, French or Italian dressing.

However, salads now can mean a variety of colored fruits, vegetables, dark leafy greens, lean proteins, nuts, cheese, whole grains and heart healthy oil-based dressings.

Salads can really be a complete meal if you include all the food groups.  Incorporating at least one protein source (lean meats, eggs, cheese, nuts) on a salad can increase satiety after eating which means your appetite will be lowered longer after eating.

Comparing a limp iceberg based traditional side salad with a vibrant, colorful modern salad is a big difference.

So, when you are trying to eat more salads for weight loss, it’s important to incorporate salads that have varied, colorful ingredients along with a healthy protein and fat source.

Something to remember especially when eating out is the salad on the menu isn’t always the lowest calorie option.

Salads that have creamy dressings, fried tortilla chips, big pile of cheese or fried chicken are going to be higher in calories.

To keep salads lighter, ask for the dressing on the side, skip fried toppings and eat about half a portion of a salad when eating out.

What’s on your salad?

Base layer: choosing dark leafy greens is a no brainer for a nutritional, low calorie base for a salad.  Skip the iceberg lettuce; choosing darker greens will have more nutritional value.

If you’re looking to change up your salads, you can do a whole grain based salad that uses brown or black rice, quinoa, farro, barley or other whole grain.

Toppings:  Toppings can either make or break a salad.  Toppings should be a variety of colors, textures and flavors to create a satisfying and nutritious salad.

You can be generous with vegetable toppings; aim to have at least 2-3 different colored veggies in your salad.

Other toppings can include: legumes (good fiber and protein source), berries, apples, avocado, citrus fruits, soy proteins or lean meats.

Garnishes: Garnishes can be higher calorie toppings but in smaller quantities.  Adding in cheese, croutons, nuts or seeds can add healthy fats and provide flavor.

Keeping the quantity smaller is key for keeping salads lower in calories.  To add some extra pop of flavor, sprinkle your favorite fresh herbs on top.

Dressing: A dressing should tie all the components of a salad together.  For healthiest options, keep dressings oil based.  Specifically, olive, avocado, flaxseed or walnut oils can be healthy salad dressing bases.

A salad shouldn’t be doused in dressing; dressing should be kept to a light coating.  You can also keep the dressing separate and dip your fork in dressing before dipping in the salad.

If you are looking to diversify your salad options, here are 30 salad recipes for weight loss.

How much weight can you lose from eating salads?

Unfortunately, there is no one fixed number of pounds that you are guaranteed to lose from eating salads for a month.

How much weight you can lose in a month from just eating salads really depends.

It depends on how much weight you have to lose, how much salad you are eating, how much exercise you are getting and other individual health factors.

In general, a weight loss of 1-2 pounds per week is recommended.  You could reach this goal by eating healthy, balanced salads in a month.

For more individualized guidance, speak with a dietitian for your weight loss goals.

Conclusion: You don’t have to just eat salad for weight loss

Salads can be a healthy meal choice while trying to lose weight or at any point in life.  The important consideration is to create a salad that is full of nutrient dense foods (fruits, vegetables, lean proteins) and also providing a balance of fiber, protein and heart healthy fats.

Just because something is called a salad doesn’t mean it is automatically healthy or low in calories.

Salads at restaurants can still be high in calories from fried toppings, high amount of cheese or creamy dressings which can translate to a high calorie meal.

If you are getting bored with just eating salads for weight loss, remember you do not JUST have to eat salads!

In fact, it is recommended to eat a variety of foods not just only one specific food type for a month.

You can incorporate salads in your diet while eating other healthy foods.  One option is to include a salad before meal times.

Doing this will make sure you are getting a good serving of vegetables, and your portion size at meal times will be smaller.

The post How Much Weight Can You Lose by Eating Salad for a Month? appeared first on Calorie Secrets.