Reduce your appetite with this counter-intuitive mental trick.
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Stop food cravings and cut chocolate consumption in half by doing this.
Once-a-week injection of this drug led overweight or obese people to lose more than a fifth of their weight.
Once-a-week injection of this drug led overweight or obese people to lose more than a fifth of their weight.
A weekly injection of semaglutide, known as Ozempic, can reduce body weight by more than 20 percent, a study has found.
Semaglutide — which is now approved by the US FDA for weight management — is known as an anti-diabetic medication and typically prescribed in 1mg doses.
For this study, participants who were obese or overweight received a higher dose at 2.4 mg alongside a low calorie diet and increased physical activity.
Participants, on average, lost over 15 kg and more than 30 percent of people lost one-fifth of their weight — an equivalent of 20 percent.
The drug, like incretin, a natural hormone in our body, lowers blood sugar hence is prescribed for people with diabetes.
Professor Rachel Batterham, a senior author of the study, said:
“The findings of this study represent a major breakthrough for improving the health of people with obesity.
Three quarters (75%) of people who received semaglutide 2.4mg lost more than 10% of their body weight and more than one-third lost more than 20%.
No other drug has come close to producing this level of weight loss—this really is a gamechanger.
For the first time, people can achieve through drugs what was only possible through weight-loss surgery.”
Semaglutide, marketed as ozempic, can take over the regulating appetite system by mirroring the incretin hormone known as GLP-1 which reduces appetite and hunger.
The researchers believe the medication will help obese people to lose weight and so can lower the risk of severe illness from COVID-19 as well as diabetes and heart disease.
Professor Batterham said:
“The impact of obesity on health has been brought into sharp focus by COVID-19 where obesity markedly increases the risk of dying from the virus, as well as increasing the risk of many life-limiting serious diseases including heart disease, type 2 diabetes, liver disease and certain types of cancers.
This drug could have major implications for UK health policy for years to come.”
For this study, about 2,000 overweight or obese adults received an injection of 2.4mg semaglutide every week over a 14-month trial.
They were also given guidance and consultation on lifestyle changes about increasing physical activity and cutting down calories.
Participants on semaglutide lost 15.3kg of their weight with a -5.54 reduction in BMI, whereas those who didn’t receive the medication had a 2.6 kg weight loss with a -0.92 reduction in BMI.
Furthermore, the semaglutide group experienced a reduction in blood pressure, waist circumference, and blood sugar levels.
Professor John Wilding, the study’s first author, said:
“This is a significant advance in the treatment of obesity.
Semaglutide is already approved and used clinically at a lower dose for treatment of diabetes, so as doctors we are already familiar with its use.
For me this is particularly exciting as I was involved in very early studies of GLP1 (when I worked at the Hammersmith Hospital in the 1990s we were the first to show in laboratory studies that GLP1 affected appetite), so it is good to see this translated into an effective treatment for people with obesity.”
The study was published in The New England Journal of Medicine (Wilding et al., 2021).
The keto diet works for weight loss and reduces risk of diabetes only if it is done this way.
The keto diet works for weight loss and reduces risk of diabetes only if it is done this way.
The ketogenic diet has become very popular since celebrities like Lebron James, Kim Kardashian, and Gwyneth Paltrow promote it for weight loss.
But the keto diet improves human health and reduces obesity only if used for a very short period as its negative effects begin after a single week of dieting, researchers have found.
Indeed, a study has found that keto-like diets increase ‘bad’ cholesterol levels and increase the chance of heart disease (Iatan et al., 2023; presented at the American College of Cardiology’s World Congress).
A keto diet is extremely high in fat and very low in carbohydrates.
Ninety percent of calories are from fat, 1 percent from carbohydrates, and the rest from protein.
The effect of the diet — whether positive or negative — all depends on gamma delta T-cells that play a major role in the immune response and inflammation.
The keto diet manipulates our body to burn more fat and since it hardly contains carbohydrates will cause glucose levels to drop as well as lower insulin production.
In response our body goes into starvation mode and so starts breaking down fats rather than carbohydrates.
Through this process, ketone bodies are produced by the liver and will be used as an alternative energy source.
When the body starts to use these chemicals, it will cause gamma delta T-cells to expand in the fat tissues.
This decreases the risk of diabetes and reduces adipose tissue inflammation, according to Professor Waldemar Von Zedtwitz, the senior author of this study.
The research team fed a group of mice with a keto diet and saw that after one week the mice’s metabolism and insulin sensitivity improved while their blood sugar levels and inflammation reduced.
However, after the first week of being on the low-carb, high-fat diet, the mice started to eat more fat which was more than they could burn and so faced obesity and diabetes.
The team found that this “starving-not-starving” mode causes the body to store fat but also burn fat at the same time.
Professor Dixit said:
“They lose the protective gamma delta T-cells in the fat.
Before such a diet can be prescribed, a large clinical trial in controlled conditions is necessary to understand the mechanism behind metabolic and immunological benefits or any potential harm to individuals who are overweight and pre-diabetic.”
According to the Centers for Disease Control, one in three American adults have prediabetes.
This metabolic condition tied to obesity is a world wide issue leading to type 2 diabetes, heart disease, and stroke.
Professor Dixit said:
“Obesity and type 2 diabetes are lifestyle diseases.
Diet allows people a way to be in control.”
The study was published in Nature Metabolism (Goldberg et al., 2020).
After a bad night sleep, don’t follow your nose.
After a bad night sleep, don’t follow your nose.
The sense of smell is to blame when, after sleeping poorly, we crave more calorie-dense, high-fat foods.
Our sense of smell is influenced by lack of sleep in two ways.
Firstly by making food smell more delicious to the brain and secondly by influencing the brain about what we decide to eat, a study has found.
The change in decisions is due to a communication breakdown in the part of the brain that receives signals about food.
Dr Thorsten Kahnt, study co-author, explained:
“When you’re sleep deprived, these brain areas may not be getting enough information, and you’re overcompensating by choosing food with a richer energy signal.
But it may also be that these other areas fail to keep tabs on the sharpened signals in the olfactory cortex.
That could also lead to choosing doughnuts and potato chips.”
Previous studies have shown that poor sleep elevates specific endocannabinoids which are naturally produced by the body.
Endocannabinoids are important for the brain responses to odours and food smells.
These compounds are able to reduce anxiety and improve mood, as well as increase food cravings and calorie intake.
Dr Kahnt said:
“We put all this together and asked if changes in food intake after sleep deprivation are related to how the brain responds to food odors, and whether this is due to changes in endocannabinoids.
What makes our brain respond differently that makes us eat differently?”
In this study, participants had 4 weeks good sleep and thereafter they were only allowed to have four hours sleep a night for 4 further weeks.
They were served buffet snacks as well as a controlled menu for breakfast, lunch and dinner every day after a deprived sleep or good night’s sleep.
Dr Kahnt said:
“We found participants changed their food choices.
After being sleep deprived, they ate food with higher energy density (more calories per gram) like doughnuts, chocolate chip cookies and potato chips.”
Also, one of the endocannabinoid compounds known as 2-OG was increased in participants’ blood serum after the night of poor sleep.
The study revealed that the piriform cortex was encoding smells more strongly in subjects who were sleep deprived.
The piriform cortex is a region in the brain which sends information to another part called the insula, which has a strong influence on decision-making.
It seem poor sleep reduces the communication between the piriform cortex and the insula whereas 2-OG increases it, resulting in a preference for high-calorie foods.
Dr Thorsten said:
“When the piriform cortex does not properly communicate with the insula, then people start eating more energy-dense food.
Our findings suggest that sleep deprivation makes our brain more susceptible to enticing food smells, so maybe it might be worth taking a detour to avoid your local doughnut shop next time you catch a 6 a.m. flight.”
The study was published in the journal eLife (Bhutani et al., 2019).
A nutritionally complete meal replacement to lose weight and ward off obesity.
A nutritionally complete meal replacement to lose weight and ward off obesity.
Replacing meals with high-protein formulated foods could be a potential way to overcome obesity.
A high-protein total diet replacement may provide similar amounts of calories as other low-protein diets but it has metabolic advantages like greater fat loss.
Data from 2016 suggests that about 2 billion of the world’s adult population are overweight and 650 million of these are obese.
Obesity is a leading cause of death due to its associations with the rising incidence of cardiovascular disease, cancer, and diabetes.
Therefore, obesity has become a worldwide public health emergency, calling for strategies to fight it.
Formula foods including high-protein diet replacement products sold in the market are attractive options for the overweight population, but do they really keep the weight off?
A study suggests that nutritional plans consisting of high-protein total diet replacements might be the solution against obesity.
High-protein diets can help weight loss by improving lean body mass, increasing energy expenditure, and the feeling of fullness.
Ms Camila Oliveira, the study’s first author, said:
“Considering the prevalence of obesity worldwide and its impact on health, it’s not surprising nutritional strategies such as total diet replacements and high-protein diets are becoming increasingly popular as weight management strategies; however, research around these topics has not kept pace with their growth in popularity.”
For this study, 43 healthy young adults with a normal weight were recruited.
They were divided into a group who received a high-protein total diet replacement and a control group.
Researchers examined the effect of a high-protein total diet replacement on energy metabolism compared to a typical North American diet (the control group).
The high-protein diet contained 40 percent protein, 35 percent carbohydrate, and 25 percent fat.
The control group diet contained 55 percent carbohydrate, 30 percent fat, and 15 percent protein.
Both groups received the same amount of calories for 32 hours and were screened in a metabolic chamber.
The research team found that the high-protein total diet replacement induced higher fat oxidation (fatty acid break down), increased energy expenditure and negative fat balance (fat loss).
The results also suggest that fewer calories alone won’t cause weight loss as both diets contained the same number of calories meaning a higher proportion of protein is the most likely reason for this occurrence.
Professor Carla Prado, study senior author, said:
“Although these results are restricted to a specific population of healthy, normal-weight adults, they can help nutrition scientists and healthcare providers better understand the real physiological effects of a high-protein total diet replacement in humans.
In our opinion, it is imperative to first understand the physiological impact of a high-protein total diet replacement in a healthy population group so that the effects are better translated in individuals with obesity and its related comorbidities.”
The study was published in The American Journal of Clinical Nutrition (Oliveira et al., 2020).
People who eat this type of foods experience less stomach bloating plus weight loss.
People who eat this type of foods experience less stomach bloating plus weight loss.
A diet rich in fibre and low in gluten can reduce intestinal discomfort such as cramps, stomach pain, and bloating as well as help keep the weight off.
A study found that people whose diet consist of fibre-rich and low-gluten foods have healthier digestive system and show increased weight loss.
The positive health impact of this diet on adults seems to be related to changes in gut microbiota function and composition.
Professor Oluf Pedersen, the study’s lead author, said:
“We demonstrate that, in comparison with a high-gluten diet, a low-gluten, fibre-rich diet induces changes in the structure and function of the complex intestinal ecosystem of bacteria, reduces hydrogen exhalation, and leads to improvements in self-reported bloating.
Moreover, we observed a modest weight loss, likely due to increased body combustion triggered by the altered gut bacterial functions.”
For this study, a group of healthy Danish people were assigned to receive a high-gluten diet or a low-gluten diet for two eight-week periods.
The high-gluten diet contained 18 g of gluten per day while the low-gluten diet contained 2 g of gluten per day.
Both diets were equal in calories and nutrients like dietary fibres but fibre composition was highly variable between the two diets.
The team noticed that reduced gluten intake wasn’t the main cause of the positive effects in healthy subjects but the composition of fibre was the key.
For example, dietary fibre composition can be changed by decreasing fibres from rye and wheat and increasing fibres from oat, vegetables, quinoa, brown rice, and corn.
More than 20 percent of adults suffer from gastrointestinal disorders such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
Past studies have suggested that a low-gluten diet can lower gastrointestinal symptoms in those with IBS or IBD.
Also, some people, despite being healthy, prefer a diet low in gluten to keep their weight off or overcome intestinal discomfort.
Professor Pedersen said:
“More long-term studies are definitely needed before any public health advice can be given to the general population.
Especially, because we find dietary fibres — not the absence of gluten alone — to be the primary cause of the changes in intestinal discomfort and body weight.
By now we think that our study is a wake-up call to the food industry.
Gluten-free may not necessarily be the healthy choice many people think it is.
Most gluten-free food items available on the market today are massively deprived of dietary fibers and natural nutritional ingredients.
Therefore, there is an obvious need for availability of fibre-enriched, nutritionally high-quality gluten-free food items which are fresh or minimally processed to consumers who prefer a low-gluten diet.
Such initiatives may turn out to be key for alleviating gastro-intestinal discomfort and in addition to help facilitating weight control in the general population via modification of the gut microbiota.”
The study was published in the journal Nature Communications (Hansen et al., 2018).
This small change to diet can have big results.
This small change to diet can have big results.
Foods like fruits, vegetables and beans can help with reducing belly fat and increasing weight loss, studies repeatedly find.
The reason is that they all contain high levels of soluble fibres.
Soluble fibres form a gel-like substance in the gut and this slows down the speed of digestion, making people feel less hungry.
Foods that are high in soluble fibre include:
As little as half a cup of pinto beans, a couple of apples and a cup of green beans each day would be enough to meet the target.
Adding some moderate exercise on top of this and belly fat was reduced by an average of over 7 percent.
Dr Kristen Hairston, the study’s first author:
“We know that a higher rate of visceral fat is associated with high blood pressure, diabetes and fatty liver disease.
Our study found that making a few simple changes can have a big health impact.”
For the study, the progress of 1,114 people was tracked over 5 years.
It emerged that those who increased their soluble fibre intake by 10 grams per day lost 3.7 percent of their belly fat.
Belly fat is the fat that surrounds the vital organs, deep in the belly.
High levels of belly fat are linked to fatty diabetes, liver disease and high blood pressure.
Dr Hairston said:
“There is mounting evidence that eating more soluble fiber and increasing exercise reduces visceral or belly fat, although we still don’t know how it works.
Although the fiber-obesity relationship has been extensively studied, the relationship between fiber and specific fat deposits has not.
Our study is valuable because it provides specific information on how dietary fiber, especially soluble fiber, may affect weight accumulation through abdominal fat deposits.”
Another method by which soluble fibres can influence belly fat is that they form short-chain fatty acids in the stomach.
These decrease the storage of fat in the body and increase the rate at which the body burns fat.
The study was published in the journal Obesity (Hairston et al., 2011).
Inulin is a type of soluble fibre that can potentially aid weight loss by increasing feelings of fullness and reducing overall calorie intake.
Inulin is a type of soluble fibre that can potentially aid weight loss by increasing feelings of fullness and reducing overall calorie intake.
Taking certain supplements has been shown by research to increase weight loss.
Inulin, a natural fibre available as a supplement, can even quadruple weight loss, one study has found.
Inulin is a fibre found naturally in many foods, including leeks, wheat, onions, bananas and asparagus.
The natural fibre works by reducing appetite.
It has a creamy consistency and is sometimes used in the food industry as a substitute for fat.
Inulin is low in calories, high in fibre and it can improve the health of the digestion.
Researchers repeatedly find that an increase in fibre intake can help with weight loss.
A recent study on mice fed them either a high-fat diet on its own or a high-fat diet with a fibre supplement.
After four weeks on this regime, the results showed that inulin — the fibre supplement — reduced obesity resulting from weight gain.
The size of fat cells was also reduced by supplementation with inulin.
Dr. Andrew Gewirtz, study co-author, said:
“We found that manipulating dietary fiber content, particularly by adding fermentable fiber, guards against metabolic syndrome.
This study revealed the specific mechanism used to restore gut health and suppress obesity and metabolic syndrome is the induction of IL-22 expression.
These results contribute to the understanding of the mechanisms that underlie diet-induced obesity and offer insight into how fermentable fibers might promote better health.”
Metabolic syndrome is a cluster of problems including excess belly fat, high blood pressure and low levels of ‘good’ cholesterol.
Inulin also reduced bad cholesterol levels and helped to keep blood sugar more stable.
The balance of the microbes in the gut was restored by taking inulin.
The study was published in the journal Cell Host & Microbe (Zou et al., 2018).
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