Lester A. Mitscher and Victoria Toews
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 GREEN TEA AS A SECRET WEAPON FOR WEIGHT LOSS
A cup of tea (without added sugar or milk) provides only four calories, which certainly makes this beverage acceptable for any weight-loss diet. weight-loss experts hypothesize that green tea reduces the rate and amount of dietary carbohydrates absorbed, but without putting the body at risk of malnutrition. The polyphenols in green tea influence the action of amylase, the enzyme in saliva that digests carbohydrates, and also influence the subsequent digestion of carbohydrates farther along in the digestive tract. |
Jack Challem
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 Because the study was conducted in November and December, when people commonly eat more than usual, the weight-loss benefits of vinegar may be even greater.
To put this research into practice, make your own vinaigrette dressing for salads. We have some recipes in chapter 8.
Grapefruit Promotes Weight Loss
Since the Hollywood Diet of the 1930s, grapefruit has been included in a variety of weight-loss programs. A recent study found that grapefruit, grapefruit juice, and grapefruit capsules actually helped people to lose weight and improve their insulin function. |
Lester A. Mitscher and Victoria Toews
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| This so-called thermogenic effect of caffeine, an effect that lasts about four hours, may be advantageous to weight-loss efforts. If the body is burning up more calories simply to maintain its basic functions, a person may more easily obtain a negative calorie balance and achieve weight loss. However, the potential weight-loss benefit from caffeine is minimal, especially if the beverage containing caffeine is consumed with foods containing sugar.
Several negative effects have been attributed to excessive caffeine intake. |
Elaine Magee
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 The study began with a 2-week weight-maintenance phase, followed by a 6-week weight-loss phase. During the weight-loss phase, one group consumed oats with every meal, while the other did not. While both groups lost comparable amounts of weight and improved their diastolic blood pressure readings (the second number in a reading, which reflects arterial pressure when the heart is at rest), only the oat eaters also saw significant decreases in their systolic readings (the top number that measures arterial pressure when the heart beats). |
Steven V. Joyal
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 Dietary energy density in the treatment of obesity: A year-long trial comparing 2 weight-loss diets. Am J Clin Nutr 2007 Jun; 85(6): 1465-77.
Erkkila AT, Lichtenstein AH. Fiber and cardiovascular disease risk: How strong is the evidence? / Cardiovasc Nurs 2006 Jan-Feb; 21(l):3-8.
Fatty fish consumption and ischemic heart disease mortality in older adults: The cardiovascular heart study. Presented at the American Heart Association's 41st annual conference on cardiovascular disease epidemiology and prevention. AHA 2001.
Finot PA, Magnenat E. |
Benjamin H. Natelson, M.D.
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 If you can combine this diet with a gentle aerobic conditioning regimen, that will improve the weight-loss results. Remember that one reason diets often seem to fail is that people continue to avoid exercise, even when they're capable of doing it. Reducing your caloric intake is great, but living a sedentary lifestyle makes your metabolism slow down. When that happens, weight gain is more common than weight loss, even if you are on a diet. So try to do some walking. Follow the regimen I laid out in chapter 8.
Here's another tip: Don't obsess over your scale. |
J. Douglas Bremner
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 NON-DIET DRUGS USED FOR WEIGHT LOSS
A variety of drugs developed for other problems, such as depression, that have also been shown to be effective weight-loss agents are currently being marketed for that purpose. These drugs act on receptors for brain neurotransmitters that are involved in both depression and appetite regulation. Prozac and Paxil, for instance, primarily used in the treatment of depression, also act on these neurochemical systems. Some of these antidepressant drugs have been shown to induce weight loss and are prescribed specifically for this purpose. |
Mike Adams, the Health Ranger
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 They basically rip out part of your digestive system, staple it back together and call it a weight-loss plan. Now you can't eat and you wonder why. This is called "heroic medicine." It looks courageous, but it's really just barbaric. The patient wakes up -- well 99 percent of them do -- and suddenly they can't eat as much. Is this a weight-loss program and strategy? Is this how you support the human body?
You don't support human health by ripping out parts of the body that are necessary to sustain human health. |
C. W. Randolph, M.D.
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 A proactive regimen of self-care is the best way to vaporize those weight-loss saboteurs that lurk in the corners of your everyday life. Even though most of us can't take a week a month just to chill out and can't afford a full-time housekeeper, chauffeur, or chef, we can make simple (and free) adjustments in our everyday lives to manage daily stress, enjoy a good night's sleep, get some exercise, and supplement a fatigued adrenal system.
Hormone balance is a process, not a fixed state. |
Lester A. Mitscher and Victoria Toews
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| In addition, green tea promotes the friendly bacteria needed for a healthy intestine and may even help prevent ulcers and aid weight-loss efforts. All in all, green tea is a great way to start—or end—almost any meal.The next chapter will show even more ways that green tea promotes good health for women.
CHAPTER 9
Women, Brew Up a Cup of Tea . . .
As we've seen, the first clues to the health benefits of green tea for men came from the discovery that Japanese men enjoyed surprisingly low rates of incidence for many diseases. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 In order to achieve the best results in terms of short-and long-term health, you need to rely on a diet based primarily on the
SuperFoods and their many sidekicks working synergistically in concert to help you achieve your immediate weight-loss goals as well as your long-term health goals.
As noted earlier, the power of the SuperFoods isn't just relegated to reducing your risk for long-term disease. The exciting news is that these same foods also actually promote weight loss. |
| These are the SuperNutrients that make superstars of certain foods that contain abundant quantities of them—the SuperFoods:
Alpha-carotene Beta carotene Beta cryptoxanthin Fiber
Glutathione
Folic acid
Lutein/zeaxanthin
Lycopene
Omega-3 fatty acids Polyphenols
Resveratrol Selenium Vitamin C Vitamin D Vitamin E
The Synergy of SuperNutrients and SuperFoods
It's important to remember a crucial factor when looking at the weight-loss promoting abilities of SuperFoods: synergy. |
| You can reach your weight-loss goals with the SuperNutrients in SuperFoods.
We've long known that the SuperNutrients promote overall health. If you analyze the healthiest diets in the world, these nutrients turn up time and again. Countless studies have shown that the higher your level of these nutrients, the slower you'll age and the less likely you will develop chronic disease. |
| You'll go on the FlexPlan when you've reached a certain weight-loss goal (it doesn't have to be your final goal!), when your life demands a more relaxed approach to dieting (travel, special events, and such), or just when you feel like it. The FlexPlan offers:
Continued, but slower, weight loss
Continued reliance on the SuperFoods 1, 2, 3 categories
þ Flexibility to add extras such as wine, dessert, an extra snack, and so on, with specific guidelines and strategies
"I love that the foods on this diet can be ones that are really easy to prepare. |
Lester A. Mitscher and Victoria Toews
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| However, the potential weight-loss benefit from caffeine is minimal, especially if the beverage containing caffeine is consumed with foods containing sugar.
Several negative effects have been attributed to excessive caffeine intake. These include increased urination, diarrhea, insomnia, anxiety, heartburn, and irritability. The amount of caffeine that leads to each of these symptoms varies with the individual. Caffeine-related insomnia shows great variation from one person to another, but, in general, the sleep-delaying effects are greatest in those who do not regularly consume caffeine. |
Dr. Steven R. Gundry
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 CURBING CRAVINGS
There's another benefit to restoring this balance, which is important to your weight-loss journey. When you consume equal quantities of omega-3 and omega-6 fats, your compulsion to eat sweet, sugary food will cease. That's right! It's amazing how many of my patients volunteer this information. In my research, I've found that sugar cravings stem from an imbalance of "green" and "beige" fat consumption and the resultant overproduction of pain and inflammation hormones and underproduction of pain relieving, anti-inflammatory hormones. |
Marshall Editions
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 Bitter orange: An extract from the fruit or rind of bitter orange contains a compound called synephrine, which can be found in many weight-loss herbal products. Clinical trials have shown that it has some ability to enhance the metabolism and promote weight loss and the loss of body fat when used in combination with caffeine and other herbs. Some adverse effects have been reported, such as high blood pressure and increased heart rate, with individual case reports of more serious effects such as passing out or strokes. |
| Shortness of breath
• Lack of energy
• Sore joints or muscles
• Skin problems
SYMPTOMS
TREATMENT GOAL
• Presence of excess fat on the body, particularly around the stomach in men and the hips and thighs in
To establish a realistic weight-loss plan to improve your health and lower your risk of serious disease.
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.^*fcU^^. Treating obesity involves incorporating changes in lifestyle that increase energy expenditure and decrease energy intake. |
| Diet: Stick to a healthy weight-loss program that will help you lose 10% of your body weight. Overweight people tend have bulky neck tissue, which can lead to snoring. Losing just modest amount of weight—even just 10% of your body weight—can make a difference. Avoid alcohol and other sedatives, such as sleeping pills. Anything that causes sedation can also cause snoring because it tends to suppress your breathing drive.
TIP: CHANGE YOUR SLEEPING POSITION
Sleep on your side, rather than your back. |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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 A surefire weight-loss method? It's still in early research stages, but the results are indeed promising.
Other common GI problems associated with age include:
Swallowing disorders: Because peristalsis slows down with age, you're more likely to get reflux—making swallowing more difficult. It's important not only to limit your portions but to slow down when you eat, and as Mom said, stop talking with your mouth full. By the way, swallowing problems are often the first sign of dementia, because they can indicate a loss of nerves in your gut. |
Dr. Steven R. Gundry
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| Your weight-loss plateau is really just that simple: fewer consumers for the food you consume. So rather than regarding your plateau as a diet failure, consider it as a chapter in your success story. Now here's the good news; when you do hit that inevitable plateau, instead of worrying about getting off it, I want you to spend the next two weeks settling in and holding your weight stable. Continue to eat your nut snacks and add more vegetables, which will provide more micronutrients to help control any cravings for carbs and urge to cheat-and continue to subtract protein. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| When you include them in your meals, you'll struggle less with hunger and thus will find it much easier to stick with your weight-loss goals.
Fiber also plays a role in reducing the rate at which blood glucose rises following a meal. Fiber actually slows down the speed at which your body turns carbohydrates into blood sugar that you will use for energy. This enhances the overall stability of your blood glucose and can help favor your healthy sustained energy, while also playing a positive role in helping you lose weight. |
Dr. Steven R. Gundry
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| In the next chapter, I'll discuss the fork in the road: the point in any weight-loss program where you confront the fact that you're unwilling to drop below a certain number of calories in a day but want to continue to lose pounds. At this juncture, you have two choices: you have to aerobically exercise to burn more calories, or build muscle through strength and interval training-which is my choice-in order to eat more calories without regaining weight.
MOVING ON?
Perhaps you've lost all the pounds you needed to lose or continue to lose an average of a pound a week. If so, bravo! |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| Exercise: tai chi, yoga, walking, and all forms of exercise Using your mantra: posting and saying your SuperFoods mantra of "honor your body" and establishing a very personal mantra about your health and your goals
Complementary health care: massage, acupuncture, biofeedback, counseling
While day-to-day behaviors and practices should be part of your SuperFoodsRx weight-loss program and lifestyle overall, sometimes you just need a quick fix to defuse a momentary or acute stress. |
Dr. Steven R. Gundry
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| For those of you with significant weight-loss problems, you can safely stay on Teardown for up to a year.
You're Not a Threat to Future Generations You'll do this in Phase 2, the Restoration phase, by increasing your portions of vegetables and simultaneously decreasing your intake of animal protein. This shift along with adopting other behaviors will "trick" your genes into thinking they don't have to kill you off just yet because you're clearly useful to have around. |
| Moreover, in terms of weight loss, animal tissue or products-think cheese-have dense caloric loads that thwart long-term weight-loss efforts. Most of the low-carb dieters I have treated reached a plateau fairly quickly, from which they could not advance without reducing their intake of animal foods. Diet Evolution finesses this problem, as you'll soon learn, and so resolves the conflict between doctors Atkins and Ornish.
ACCOUNTING FOR TASTES
If you find yourself irresistibly attracted to foods that are either sweet or salty, you're not alone. |
J. Douglas Bremner
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| Ma huang is also combined with guarana, a Brazilian plant with a high caffeine concentration, and promoted as a weight-loss supplement. A recent meta-analysis by Shekelle and colleagues that pooled the results from several different studies showed that ephedra-containing products result in weight loss of two pounds per month, although no information is available for treatment longer than six months.4
Ephedra is one of the most dangerous over-the-counter supplements available today. It accounts for the majority of all reports to the FDA of adverse events for herbs and supplements. |
| Ma huang is also combined with guarana, a Brazilian plant with a high caffeine concentration, and promoted as a weight-loss supplement. A recent meta-analysis showed that ephedra-containing products result in a weight loss of two pounds per month, although no information is available for treatment longer than six months.
I recommend avoiding it.
ST.-JOHN'S-WORT
St. |
| DIETHYLPROPION AND PHENTERMINE
Some of the sympathomimetic (amphetaminelike) weight-loss drugs that have been on the market for many years, like diethylpropion (Tenuate) and phentermine (Ionamin), have appropriately developed a bad reputation for their potentially lethal side effects. These drugs, which are intended only for short-term use, have been shown to result in a six- or seven-pound weight loss, which is of borderline statistical significance. Phentermine, the "phen" of the infamous fen-phen, can cause cardiac and lung toxicity. |
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