Science of eating to lose weight

Science of eating to lose weight

Eating could actually leading to lose loss? Yes, eating right is more important than eating less. More and more studies done shows that weight loss is more scientific than we used to think. Our body need complete nutrient to maintain its function and perform well including maintaining a balance in fat metabolism and mobilization. Deficiency in certain nutrient will make us gain weight easily. Lets review what is the latest science had to say.

Probiotic

One study done in Korea suggest than probiotics is actually helps in weight loss. When we consume probiotics, the good microbiota in gut will help regulate body weight.

 

Effects of weight loss using supplementation with Lactobacillus strains on body fat and medium-chain acylcarnitines in overweight individuals.

 

Kim M1, Kim M1, Kang M2, Yoo HJ2, Kim MS2, Ahn YT3, Sim JH3, Jee SH4, Lee JH5.
Author information
1 Research Center for Silver Science, Institute of Symbiotic Life-TECH, Yonsei University, Seoul, Korea.
2 National Leading Research Laboratory of Clinical Nutrigenetics/Nutrigenomics, Department of Food and Nutrition, College of Human Ecology, Yonsei University, Seoul, Korea. jhleeb@yonsei.ac.kr and Department of Food and Nutrition, Brain Korea 21 PLUS Project, College of Human Ecology, Yonsei University, Seoul, Korea.
3 Korea Yakult Co., Ltd, Yongin, Gyeonggi, Korea.
4 Institute for Health Promotion, Graduate School of Public Health, Yonsei University, Seoul, Korea.
5 Research Center for Silver Science, Institute of Symbiotic Life-TECH, Yonsei University, Seoul, Korea and National Leading Research Laboratory of Clinical Nutrigenetics/Nutrigenomics, Department of Food and Nutrition, College of Human Ecology, Yonsei University, Seoul, Korea. jhleeb@yonsei.ac.kr and Department of Food and Nutrition, Brain Korea 21 PLUS Project, College of Human Ecology, Yonsei University, Seoul, Korea.

 

Read More: https://www.ncbi.nlm.nih.gov/pubmed/28001147

Food rich in fibre

When we consume food rich in fibre, we stay full for longer period of time and tent to consume less calories. Studies done proves that when we consume fibre-rich food, we reduce the amount of food intake by 22%.

 

The effect of fiber on satiety and food intake: a systematic review.

 

Clark MJ1, Slavin JL.
Author information
1 Department of Food Science and Nutrition, University of Minnesota, Saint Paul, Minnesota 55108, USA.
Abstract
Epidemiologic studies have shown that fiber intake is associated with a lower body weight. Satiety and energy intake are possible explanations for this effect. The purpose of this study was to recommend fiber types and doses that are effective in reducing appetite and energy intake. A systematic review was conducted using the American Dietetic Association’s evidence analysis process as a guide. Studies were identified from PubMed and bibliographies of review articles. Studies measuring appetite, food and/or energy intake with a treatment period of ≤24 hours, a reported fiber type and amount, a low- or no-fiber control, and healthy human participants were included. Forty-four publications were identified, from which 107 treatments were analyzed. Thirty-eight fiber sources were identified. The percentage of treatments that significantly reduced subjective appetite rating compared with the control was 39%. The percentage that significantly reduced food or energy intake was 22%. The satiety-enhancing effects of β-glucan, lupin kernel fiber, rye bran, whole grain rye, or a mixed high-fiber diet were supported in more than one publication. Most fibers do not reduce appetite or energy intake in acute study designs. KEY TEACHING POINTS: • Dietary fiber intake is associated with lower body weight in epidemiologic studies. • Most acute fiber treatments (61%) did not enhance satiety. • Most acute fiber treatments (78%) did not reduce food intake. • Neither fiber type nor fiber dose were related to satiety response or food intake.

 

Read More: https://www.ncbi.nlm.nih.gov/pubmed/23885994

Soy protein

Soy protein is the only plant protein that contains the largest concentrations of isoflavones. Consuming isoflavones helps reduce cholesterol, increase fat metabolism and improve insulin resistance.

 

Role of Dietary Soy Protein in Obesity

 

Manuel T. Velasquez1 and Sam J. Bhathena1,2
Author information Article notes Copyright and License information Disclaimer
ABSTRACT
Soy protein is an important component of soybeans and provides an abundant source of dietary protein. Among the dietary proteins, soy protein is considered a complete protein in that it contains ample amounts of all the essential amino acids plus several other macronutrients with a nutritional value roughly equivalent to that of animal protein of high biological value. Soy protein is unique among the plant-based proteins because it is associated with isoflavones, a group of compounds with a variety of biological properties that may potentially benefit human health. An increasing body of literature suggests that soy protein and its isoflavones may have a beneficial role in obesity.

 

Read More: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1838825/

Antioxidants

Food rich in antioxidants like polyphenol, carotenoids, Lipoic Acid and Resveratrol can reduce body inflammation which plays a role in fat metabolism. Antioxidants not only improve insulin resistance, but also it has great benefits for our health.

 

How Effective Are Antioxidant Supplements in Obesity and Diabetes?

 

Daniyal Abdali, Sue E. Samson, and Ashok Kumar Grover*
Author information Article notes Copyright and License information Disclaimer
Abstract
Obesity is a central health issue due to its epidemic prevalence and its association with type 2 diabetes and other comorbidities. Obesity is not just being overweight. It is a metabolic disorder due to the accumulation of excess dietary calories into visceral fat and the release of high concentrations of free fatty acids into various organs. It represents a state of chronic oxidative stress and low-grade inflammation whose intermediary molecules may include leptin, adiponectin and cytokines. It may progress to hyperglycemia, leading to type 2 diabetes. Whether or not dietary antioxidant supplements are useful in the management of obesity and type 2 diabetes is discussed in this review.

 

Read More: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5588240/

Vitamin for weight loss

Studies had been shows that Vitamin B and Vitamin D play an important roles in weight loss. Vitamin B improves our metabolism and burn fat easily. Vitamin D deficiency makes us gain weight easily

 

B Vitamins Can Reduce Body Weight Gain by Increasing Metabolism-related Enzyme Activities in Rats Fed on a High-Fat Diet.

 

Zheng Y1, Ma AG2, Zheng MC3, Wang QZ4, Liang H4, Han XX4, Schouten EG5.
Author information
1 Department of Nutrition, Guangdong General Hospital, Guangdong Academy of Medical Sciences, Guangzhou, 510080, China.
2 Institute of Human Nutrition, Medical College of Qingdao University, Qingdao, 266021, China. jasmine.maki@163.com.
3 Department of Pediatrics, Guilin Medical College Affiliated Hospital, Guilin, 541001, China. zhengmc_cn@163.com.
4 Institute of Human Nutrition, Medical College of Qingdao University, Qingdao, 266021, China.
5 Division of Human Nutrition, Wageningen University, Wageningen, 6700 EV, The Netherlands.
Abstract
B vitamins are enzyme cofactors that play an important role in energy metabolism. The aim of this study was to elucidate whether B vitamin administration can reduce body weight (BW) gain by improving energy metabolism-related enzyme activities in rats fed on a highfat diet. Fifty rats were randomly assigned to one of the following five groups: control group (C), including rats fed on standard rat chow; four treatment groups (HO, HI, H2, and H3), in which rats were fed on a high-fat diet. Rats in the HI group were treated daily with 100 mg/kg BW thiamine (VB1), 100 mg/kg BW riboflavin (VB2), and 250 mg/kg BW niacin (VPP); rats in the H2 group were treated daily with 100 mg/kg BW pyridoxine (VB6), 100 mg/kg BW cobalamin (VB12), and 5 mg/kg BW folate (FA); and rats in the H3 group were treated daily with all of the B vitamins administered to the HI and H2 groups.

 

Read More: https://www.ncbi.nlm.nih.gov/pubmed/30074168

Effect of Vitamin D Supplementation on Weight Loss, Glycemic Indices, and Lipid Profile in Obese and Overweight Women: A Clinical Trial Study

 

Zahra Sadat Khosravi, Marzieh Kafeshani,1 Parastoo Tavasoli, Akbar Hassan Zadeh,2 and Mohammad Hassan Entezari1
Author information Article notes Copyright and License information Disclaimer
Abstract
Introduction:
Vitamin D (vit D) deficiency has defined as a health problem worldwide. World Health Organization (WHO) has declared that obesity is an epidemic of the 21st century. Previous studies have shown that obesity may increase the risk of Vit D deficiency. Furthermore, other studies have demonstrated that vit D insufficiency was accompanied with higher risk of type 2 diabetes, cardiovascular diseases, hypertension, and obesity.

 

Read More: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6071442/

 

Conclusion:

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