Grapefruit found to aid weight loss

A flavanoid found in grapefruit could aid weight loss and reduce the risk of heart disease and Type 2 diabetes, new research has found.

Scientists from the Robarts Research Institute at the University of Western Ontario have discovered that naringenin, which is found in citrus and grapefruit in particular, is able to “re-programme” the liver to burn up excess fat, rather than store it.

The researchers found that naringenin also helped rebalance insulin and glucose levels, suggesting the compound could fight diabetes too.

The study, published in journal Diabetes, saw scientists give naringenin to a group of mice fed on a high-fat diet. A control group, on the same diet, were left untreated.

The team found that the untreated mice became obese and developed symptoms of metabolic syndrome, including high cholesterol and insulin resistance, which can lead to complications such as heart disease and diabetes. The treated mice did not suffer from these symptoms and did not get obese.

Lead researcher Professor Murray Huff said: “The marked obesity that develops in these mice was completely prevented by naringenin.

"What was unique about the study was that the effects were independent of caloric intake, meaning the mice ate exactly the same amount of food and the same amount of fat. There was no suppression of appetite or decreased food intake, which are often the basis of strategies to reduce weight gain and its metabolic consequences."

However, the levels of naringenin used in the study were much higher than those found naturally occurring in grapefruit.

The researchers intend to carry out further research to discover whether naringenin can be safely and effectively used in humans to combat obesity and diabetes.

Additional Essential Keys of Healthy Weight Loss

Successful Weight Loss Program.

Usually we think of eating a healthy diet, exercising regular and nutritional vitamin supplements as the key components of a healthy weight loss program. They are pivotal. But your weight loss program will not be successful if you ignore these other 4 steps.

#1 Drink Plenty of Water.

Our bodies have more water in them than anything else. As a mater of fact we are majority water, even down to the cellular level. Not only are we made of water, we must have water to function properly. This is especially true for our digestive system. Our digestive system separates the nutrients from the toxic waste. If we do not eliminate waste it builds up in our bodies.

Your body knows how important water is. If you do not get enough it will store it like a camel does. Hence water weight is built up. Conversely, the more water you drink, the more your body uses. This is not just an issue of weight gain or loss. It is more an issue of health and your body functioning properly and avoiding disease.

Another reason to drink plenty of water is that water increases your metabolism and helps you burn fat. Lack of water slows down your metabolism, just like lack of food does. Your body conserves water when you are near dehydration a slows you down.

Finally, when you exercise you burn and sweat water. The water needs to be replenished for your body to recover and your muscles to grow back as they are torn down by your workout. For this reason you must drink more water when you exercise.

Drink eight 8 ounce glasses of water a day or more. More when you exercise.

#2 Get Plenty of Fresh Air and Sunshine.

Put together as one point because they can be accomplished simultaneously. Fresh air equates to oxygen. Again on a cellular level. Our bodies operate properly with adequate oxygen. Not enough oxygen we die. Without adequate oxygen our cells do not work properly. Not enough oxygen our immune system ceases to function properly. Not enough oxygen we can not burn fat and fat is the retained in our bodies. Not enough oxygen, our metabolism slows down. Just like a lack of water and a lack of food. Slow metabolism equal less energy. Less energy equal weight gain.

We need sunshine for additional purposes. Sunshine helps our body naturally produce Vitamin D. Vitamin D is essential for the proper functioning of all of our cells. Vitamin D might be the most important factor in our immune system. Therefore a lack of sunshine hinders our bodies from working at its optimum level which effects our digestive system, our metabolism, our energy and our weight. Really this is the same story, just a different element.

Have you ever wondered why the majority of our best athletes are from the sunshine states. Think about it.

#3 Avoid Stress.

Stress unites our mind with our bodies. When we think something is wrong it is. This isn't only about having a positive mental attitude. That helps. Due to being stressed or worrying, our bodies releases hormones. These hormones cause a number of problems including weight gain. The hormones actually cause an increase of free radicals which cause an increase of abnormal cells which our immune system begins to fight. The stress and worry effectively makes us sick. Let alone causing us to eat wrong, further damaging our bodies.

#4 Sleep.

Rest and sleep is our bodies opportunity to renew, refresh, repair and rejuvenate. The most important aspect or factor to healing is sleep. We need to heal everyday. Without enough sleep your body will not function properly. That takes us back to our metabolism and our immune system. Sleep is really the fountain of youth, along with water, oxygen, sunshine, a healthy diet, regular physical exercise and nutritional vitamin supplements. All these elements make up a healthy weight loss program. When we get adequate sleep, sunshine, fresh air, water, exercise, healthy food and vitamins while avoiding stress; our bodies will then naturally lose weight and maintain weight. Your healthy weight loss program will be successful.

Facts about Fat

There is more to fat, of course, than love handles. More than a belly that sit-ups can't tame. Yet, hard as it is to imagine when our mirror zeroes in on our dimpled thighs, we need some fat. Fat is good. Fat kept our ancestors alive, and it keeps our bodies functioning.

Here are 10 facts that will help you understand fat better.

We need some dietary fat. It helps satisfy us when we eat and is important for basic body metabolism and disease prevention, says Julie Bender, a registered and licensed dietitian at Baylor University Medical Center at Dallas.

Some cells are designated "fat cells." If you overeat consistently, fat cells expand. When they reach a certain point, they recruit other cells that aren't designed to hold fat. Thus, fat spills over into parts of the body such as the heart, liver and pancreas. That's when disease occurs.

Fat-free or reduced-fat may not be best. Take peanut butter, for instance. It's an excellent source of healthy fat. When you buy reduced-fat peanut butter, fat often is replaced with sugar or other unhealthy fillers. When choosing salad dressings made with healthy oils such as olive or canola, full-fat is fine, Bender says. Just use them sparingly; calories count, and most salad dressings have lots.

The good news: 10 percent of our fat cells die every year. And the bad? They're replaced by new fat cells. Such is the word from Swedish researchers as reported earlier this year in The New York Times. The cycle of dying and regenerating is based on fat cells we have accumulated through puberty. After that, Bender says, the number remains the same. That makes it especially important to keep our children's diets healthy; what they eat affects their predisposition to disease later in life, she says. Infants and babies, however, need fat to grow. Check with your pediatrician to know how much and what kind.

Here's a fat primer. Our bodies need 20 percent to 30 percent of daily calories to come from fat. The key is what kind of fat. Unsaturated fats -- healthier option: Olive and canola oils, olives, nuts, avocados, salmon, tuna, sardines, some shellfish. A caveat: "Healthy fats are great to choose, but you need to do so in moderation," she says. "Many people think because they're healthy, they can have unlimited amounts." Big N-O.

Saturated fats -- limit. Tropical oils such as coconut and palm oil; high-fat dairy products; fatty meats. Keep these to less than 20 grams per day. For perspective, an 8-ounce, prime-rib portion has 32 grams of saturated fat.

Trans fats -- avoid: Man-made hydrogenated oils. Many restaurants no longer use them. But that's not permission to order extra french fries, Bender says.

Paying attention to labels can help make you healthy. When label-reading, keep saturated fat at 2 grams or less per serving. To determine calories from fat, multiply the number of fat grams listed by 9.

Cardio, resistance training, fat taming. "When you start doing cardio, your body releases hormones and enzymes to send fat to the bloodstream to be used as energy," says Kirk Burgess, senior physical director over health, wellness and aquatics for YMCA of Metropolitan Dallas. "People who come in and do 5 or 10 minutes of cardio aren't burning fat; they're burning simple sugars. Your body may not get into the fat-burning system for 25 minutes." Additionally, studies show that the more toned your muscles, the better you can control your weight. That's because the more muscle weight you have, the more calories you burn.

Liposuction is not a cure for obesity. Enough said.

Fat doesn't make us fat. "The bottom line is, when we take in too many calories, whether they're fat or carbohydrates protein, we will gain weight," Bender says.

Belly fat: Not pretty, not good for you, not easy to lose. Belly fat, especially in women, isn't just uncomfortable and unsightly, it's also unhealthy. It has been linked to higher risk of diabetes, stroke and heart disease. Its secretions narrow blood vessels and promote inflammation, according to the journal Neurology. Additionally, a recent study reported in Weekly Women's Health links abdominal fat on people in their 40s with dementia in their 70s. For women, a belly-button circumference of 35 inches or more means you have an unhealthy concentration of belly fat. For men, that number is 40 inches.

Foods that Build Lean Muscle

1. Sunflower Seeds
   These tiny, nutty gems pack a wallop of flavor and are a high source of protein. Pack a Zip-Loc® bag and munch while at work or sprinkle a handful on snacks (like yogurt) or even in cereal. I mix them in oatmeal and even sprinkle some on my tuna sandwiches.
2. Tuna
   Hi in omega-3 fatty acids, tuna is one of the healthiest fish you can eat. I buy the Sunkist® in the pouch variety. Those seem to be less “fishy” and are more practical for when you are in a rush or on-the-go. Tuna is also high in protein and is a good post-workout snack. Make a salad with yogurt instead of mayo.
3. Grapefruit
   Because of its high water content, grapefruits are a good pre-breakfast meal as well as an ideal mid-afternoon snack. They are low in calories, sodium and some studies even suggest that they contain fat burning enzymes. I buy the large, pink variety, slice in half, twice, and even eat the seeds.
4. Black Beans
   This type of bean is high in dietary fiber and when combined with other good carbs (brown rice), they make an excellent source of a fat-free, high-protein meal. Black beans may also reduce cholesterol.
5. Olive Oil
   Besides being delicious, olive oil can save your life. It contains potent plant antioxidants which protect against cell damage (cancer) and monosaturated fat which helps stop the breakdown of muscle tissue. Olive oil has also been known to be good for the skin. I use it in everything; sandwiches, steamed veggies and salads. Take care though, olive oil is perishable so don’t store opened bottles forever. Buy the first cold pressed variety.
6. Lean Roast Beef
   Don’t be put off by the rich, red color of the slices, it indicates the care in which this delicious deli cut snack was prepared. It is high in protein and makes for a perfect pre-workout snack. The London Port Boar’s Head variety is by far the tastiest. Buy a quarter pound, otherwise it tends to dry-out in the refrigerator, taking on an unappetizing, gray color.
7. Broccoli
   High in vitamin C and fiber, broccoli is my favorite vegetable for keeping fit and staying healthy. Best to steam lightly (around eight minutes) to retain the crunchy texture. Sprinkle a dash of salt and drizzle with olive oil. I eat broccoli with steamed sweet potatoes. The rich, green color is a kind compliment to the bright orange of the sweet potatoes and your muscles will thank you.
8. Eggs
   Everyone knows eggs are a rich source of protein. I eat six egg whites two times a week. Don’t freak if a yolk slips in the mix, egg yolks are high in vitamin D which maintain healthy muscle tissue. If you're pressed for time (who isn't?), boil four, rinse under cold water (for easy peeling) and chill (in the fridge).
9. Coffee
   Studies suggest that caffeine improves endurance as it eases pain — so you can train longer. Try a shot before working out. Incidentally, coffee is my guilty pleasure. I drink mine black with a sprinkle of cinnamon, and have tried mixing it with hemp milk, although the thickness of the hemp seems to avoid maintaining a creamy base. Coffee also puts me in a good mood.
10. Yogurt
    More and more studies are suggesting that a daily consumption of low-fat yogurt may help to burn fat and contribute to steady weight loss. Yogurt is also high in protein. I like Voskos® brand. It contains a whopping 24g of protein and is high in potassium, which helps elevate our mood. If you are lactose intolerent, you can eat Voskos yogurt as it is made with active and live bacterial cultures, which convert lactose to lactic acid, making it easily digestible.

Bust the weight loss myths

From myriad dieting plans suggested by family and friends or the Internet to heavy duty gymming sessions, you have done it all, but they have been off no use? Getting that hot body to die for is still a distant dream for you? Well, no wonders that you are still falling prey to common weight-loss myths.

We bring experts to debunk some of the most common myths related to weight-loss:

Myth 1: Starving is the key to losing weight
Myth buster: If you think that crash dieting will help you cut the flab, you must hear this. “When you starve, the body gets into a mode so that when it starts eating the muscles instead of fat leaving you undernourished and week,” explains Ritu Seth, author, The Art of Staying Young.
“Starving doesn’t work for more than a week as after that body picks up the biological response and soon your metabolism goes down and hunger increases,” says dietician Dr. Shikha Sharma.
Tip Time: Don’t starve and keep your body well fed all the time. Rather than stuffing yourself with three bulky meals or starving to the max, opt for six small meals spread across the day.

Myth 2: All carbs are bad
Myth buster: Here’s an eye opener for those who have been surviving on a
carb-free diet and still failing to find any hope on the weighing scale. “All carbohydrates are not bad. In fact one must have some amount of carbohydrates because good carbohydrates slow down the digestion process keeping you feeling full for a longer time. Whereas, a carb-free diet or a diet with a bad-carb digests fast making you feel hungry and crave again for food. Slow-digestion is very important to lose weight, as it slows down the release of Insulin and it is then that Glucagon burns the fat from the body,” explains Ritu.
Tip Time: Bread is a form of bad carbohydrate, as it digests fast, while cauliflower is tagged as a good carbohydrate. Also, a chapati, decently oiled with olive oil is better than a thin oil-free chapati as the former will take time for digestion.

Myth 3: It’s the calories that count
Myth buster: “I always thought that counting calories was the only way to get a ten-on-ten figure. But, to my surprise I didn’t lose much despite getting mad taking care of every calorie that I consumed,” relates Parul Mehta, a Delhi-based advertising professional. Dietician Dr. Shikha Sharma explains, “It’s the kind food of food one eats that matters more than the calorie count, when it comes to losing weight. There are chances that you are eating food that packs fewer calories, but is metabolically more fattening.”
Tip Time: Fruit juices come to fore as the best weight loss food for those looking out for consuming less calories, but they can never let you lose weight. So opt for fresh fruits instead.

Myth 4: Skipping lunch will keep me light
Myth buster: You are not doing any good to your weight loss regiment by skipping meals. “An acidic body compensates for a skipped meal by getting bloated. And also, once you take the next meal, the body gets into the compensatory mode and you over eat, explains Shikha.
Tip Time: "Eat food that’s compatible to your metabolism. To know that one can either take expert advice or and easy way out is to maintain a food journal, where you pen down everything that you eat together with recording your weight and measurements. And soon you’ll know how your body reacts to different foods,” shares Shikha.

Myth 5: You need to sweat when exercising
Myth buster: Here’s a revelation for all those who think only sweating leads to weight loss. “Sweating has no relationship to weight loss when exercising. Perspiration while exercising occurs to cool down the body that gets heated up. Also, everyone has a unique sweating pattern,” says fitness expert Kiran Swahney.

Myth 6: Cut fatty food to cut fat
Myth buster: Most of the dieters perceive that to ward off body fat, it’s necessary to cut down on fat content from their diet, which is a myth. “Our body requires a decent amount of fat for maintaining a healthy state. Cutting the fat altogether can lead to hormonal imbalance and diseases there after. So choosing the right amount of natural fat is the key to weight loss,” suggests Shikha.
Tip Time: Ritu gives some options of the right kind of fat to help you lose weight and stay young. “Avocado oil, olive oil, walnut oil and mustard oil are some of the fat options that reduce the speed of digestion, thereby adding to your weight loss efforts.”

Myth 7: Drinking water is the key to weight loss
Myth buster: “As suggested by a weight loss center, I started drinking hot water post every-meal. But it did no good to me,” shares Anamika Goswami, a Delhi-based teacher. “One must understand that water is one component of an over all weight loss program. Banking only on water doesn’t help,” informs Shikha.
Tip Time: One must drink plenty of water as most of the body-functions work with that medium. “But don’t think more water will flush out the fat, though it will definitely do away with the toxins accumulated in your body,” explains Ritu.

Myth 8: Battle ends with losing weight.
Myth buster: "The real battle starts once you have lost the desired amount of weight and need to keep it off forever," says Dr. Shikha adding, “People have unique and negative food behaviours that prevent them from maintaining their weight.”
Tip time: It’s important to understand the reason behind your weight gain and target it. Know your food compatibility. Remember that weight gain is far more than the mathematics of calories in and calories out.