weightloss

The internet has so many people jumping on different products with bogus health claims making them look like pixie dust.

Apple cider vinegar is one of such products with so many purported health benefits. Now this doesn’t mean that apple cider vinegar is pixie dust or adder poison

Apple cider vinegar has some proven benefits and we’ll look into those benefits and limitations in this write up.

How Apple Cider Vinegar Is Made
Vinegar comes from a French word ‘vin aigre’, meaning sour wine. Apple cider vinegar is gotten from a process of ‘controlled spoilage’.

The sugars in apple is digested by yeast thereby converting it into alcohol. Then a bacteria, acetobacter converts the alcohol into acetic acid which gives it a sour taste.

The combination of yeast and bacteria (mother) acts as a probiotic.
The profile of apple cider vinegar which contains probiotics, acetic acid and other nutrients surely provides certain health benefits to the consumer:

CLAIMS
1. Apple cider may help with blood sugar control: the exact mechanism behind this is not really known, but some studies suggests suppression of disaccharidase activity, delayed gastric emptying, enhanced glucose uptake in the periphery and conversion to glycogen, and increased satiety. Some studies showed how taking in 20g of apple cider vinegar 30-60mins significantly lowered post pandral glucose levels.

Another study showed that vinegar does not act to decrease glycaemia by interference with enteral carbohydrate absorption.
In all, apple cider vinegar does not cure diabetes and cannot take the place of medication and dietary aides to manage diabetes but can be used alongside medications and diet to help in the management of diabetes.

2. Apple cider may help boost weightloss: some studies suggest that acetic acid can prevent fat deposition and improve metabolism. Taking 1-2 spoons of apple cider vinegar may help in modest weight loss by the mechanism mentioned above.

Studies also showed that participants ate a diet of 250 lesser than their normal daily requirements. Apple cider on its own won’t lead to weight loss, so don’t shove your meal plans and gym routines aside
3. Apple cider helps control blood pressure: no scientific claims to back this up on humans yet
4. Apple cider vinegar will not cure cancer

LIMITATIONS
– It can alter insulin levels thereby possibly leading to hypoglycaemia if taken in high does. Diabetic patients should be aware of this.
– It can damage the tooth enamel due to its high acidity. It should be diluted before consumption
– It might lower potassium levels. People with hypertension who are on diuretics should be careful with usage.

CONCLUSION
Apple cider vinegar is almost like any other over the counter supplement. It won’t replace healthy lifestyle.

SOURCES: 1.https://www.health.harvard.edu/blog/apple-cider-vinegar-diet-does-it-really-work-2018042513703
2. https://pubmed.ncbi.nlm.nih.gov/29091513/
3.https://www.uchicagomedicine.org/forefront/health-and-wellness-articles/debunking-the-health-benefits-of-apple-cider-vinegar

 

IF simply involves switching between fasting and eating on your normal schedule.
This method could help you manage your weight and ward off chronic diseases if monitored and done effectively.

BASIC CONCEPTS
Before going into this practice, it is important to know what it entails.
Some basics to know:
– you have to skip one meal
– you can still have your favourite healthy meal while fasting
– you can drink water while fasting
– you can have no-calorie beverages while fasting. Examples include coffee, green or black tea.

So for everyone that has heard about IF or has practised it before, normally, you would skip breakfast while fasting, because it feels easier.
-But, according to a research carried out by USDA economic research service, it was noticed that skipping dinner, reduced more daily calories and lowered diet quality the least when compared to skipping breakfast or lunch.
-Also note that your night fast should be longer than 2 hours and shorter than 24 hours

TYPES OF IF
There are basically 3 popular types of IF:
– 16:8 method
– 5:2 method
– eat-stop eat method.
Others include OMAD, and warrior diet.

16: 8 METHOD

This method involves restricting your eating to just 8 hours windows in a day. you have to fast for the remaining 16 hours of that day.
– It is the most popular and preferred style
– A 2016 study found that when combined with resistance training, the 16/8 method helped decreased fat mass and maintain muscle mass in male participants.
– A more recent study found that the 16/8 method did not impair gains in muscle or strength in women performing resistance training

5:2 METHOD

This method involves eating normally for 5 days in a week, then restricting your calorie intake to 500 calories for the remaining 2 days.
– According to a 2018 study, the 5:2 diet is just as effective as daily calorie restriction for weight loss and blood glucose control among those with type 2 diabetes.

EAT-STOP-EAT METHOD
This method involves fasting for 24 hours twice or thrice a week.
– Fasting for 24 hours would lead to a metabolic shift and ause your body to use up fat
– But staying off food for 24 hours might lead to binging and overconsumption.

IF AND YOUR HORMONES
– IF positively affects the human growth hormone (HGH), especially when done adequately. These hormone levels increase when you do IF, and higher levels of this hormone facilitate fat burning and muscle gain.
– IF also increases the amount of norepinephrine in our bodies which help to breakdown body fat and facilitate it use for energy
– intermittent fasting decreases androgen markers (i.e., testosterone and the free androgen index (FAI)) while increasing sex hormone-binding globulin (SHBG) levels in premenopausal females with obesity.
– fasting may prove to be a valuable tool for treating hyperandrogenism in females with polycystic ovarian syndrome (PCOS) by improving menstruation and fertility.

BENEFITS
– WEIGHTLOSS: A 2014 review of scientific literature found that IF can cause 3–8% weight loss over 3–24 weeks, which is a significant amount. Also, participants lost 4-7% of their waist circumference.
– CAN REDUCE INSULIN RESISTANCE: IF can help reduce insulin resistance. According to research, it can help reduce blood sugar by 3–6% and fasting insulin levels by 20–31%.
– HEART-HEALTH: IF may help to reduce bad cholesterol, and blood triglycerides.
– OXIDATIVE STRESS: IF may help reduce inflammation (a key factor in disease processes) and oxidative stress.
– BRAIN HEALTH: may increase the brain hormone brain derived neurotrophic factor (BDNF) and may help in the growth of new nerves. it also may help prevent alzemheirs
– DECREASE IN APPETITE: according to research, time-restricted fasting (16 8), decreased mean ghrelin levels, increased fullness in participants, and decrease the desire to eat.
Also, in the first 12 hours of fasting, there is a slight increase in ketone bodies, this helps in appetite suppression.

POSSIBLE DOWNSIDES
– Malnutrition: if not done properly, intermittent fasting could lead to serious malnutrition. some very vital micronutrients and electrolytes might be lacking in your diet if not monitored.
– Dehydration: during a fast, your body tends to release water and salt via the urine. if this water isn’t replenished, you get dehydrated.
– Bad breath: during fasting, fat is used up majorly as fuel. fat metabolism leads to acetone formation which can affect your breath
-fatigue and low energy: when fasting, especially if you are not adequately monitored, with an inadequate intake of calories, you tend to be fatigued due to a low intake of calories
5. Headaches and lightheadedness: this is most common in intermittent fasting and occurs within the first few days especially if you’re a newbie.
6. Hunger and cravings: normally you’d feel hunger cues during your fasting. they tend to be heavier if you don’t do it well.
Most of these side effects should disappear in 2 weeks,

TIPS TO NAVIGATE EFFECTIVELY
• Know your nutrient needs
• Always incorporate proteins into your eating window
• Know your energy requirements
• Always stay hydrated
• Avoid overeating/undereating
• Maintain a balanced diet
• Try out the different types of IF
• Keep track of your journey
• Adapt a suitable workout routine
• Plan meals
• Speak to a registered dietitian

WHO SHOULD NOT BE ON IF?
• If you are underweight
• If you have a history of an eating disorder
• If you are pregnant
• If you are breastfeeding
• If you are on insulin (type 1)
• Anyone with immunosuppression
• Transplant patients
• Chronic kidney diseases
• Poorly controlled diabetes (unless an endocrinologist is involved).
• Adolescents and kids
• Elderly (muscle mass)

SUMMARY
The intermittent fasting pattern of eating is quite a beneficial one with side effects that can easily be managed. But, it is important that you are monitored by health practitioners before delving into this type of diet.
Also, before starting, be sure of the type of fast that would suit your lifetyle and schedule.

SOURCES:
-https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work
– https://www.healthline.com/nutrition/6-ways-to-do-intermittent-fasting
– https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3680567/
– https://pubmed.ncbi.nlm.nih.gov/31525701/

You know, the idea behind weightloss for so many people is removing a particular food group from their diet

And that food group that has suffered a lot is carbs.

You know, the advent of the keto-diet, Atkins diet, and other “ low carb diets” can make you question the health benefits of carbs in our body and even label carbs as “bad”.

Lets do that same explanation on how carbs affect weightloss and why you get to lose weight easily when you take off carbs

So, what are Carbs?

Basically, carbs are one of the three macronutrients that form a major part of our diet. Other macronutrients are protein and fats. All these macronutrients provide the body with energy usually measured in calories.

There are basically 3 types of carbs found in food and they are:
1. Refined Carbs: these type of carbs have been processed, and during the processing, some vital nutrients especially fibre has been removed, leaving just sugars. It is very easy for these types of carbs to spike your blood sugar and lead to other complications Examples include some breakfast cereals, white flour, pastries, snacks, sodas.

2. Dietary Fibres: also a type of carbs which aids easy digestion and help reduce blood glucose spikes. Examples include leafy vegetables like spinach, broccoli, ugwu,tete etc.

3. Starch: also found in plants and slowly release energy to the body throughout the day. Examples include potatoes, yam, plantain, whole wheat or white bread, brown or white rice.

These foods also contain varying amounts of dietary fiber which could provide extra health benefits.

Can Carbs make you Fat?
Whatever food consumed in excess would definitely lead to fat gain over a long period of fat. Whether it is from carb, protein or fat source. Each of these macronutrients contain calories.

Why do I lose weight when I cut Carbs?

1. You shed water weight
so many times when people put off so much weight over a short period of time, what happens is that they just lost water weight.
Now that sounds weird, but let me explain.

The body stores arbs in the liver as glycogen, and each gram of glycogen is stored with 3g of carbs. So, when you continue to cut out carbs, what you are doing is cutting out the glycogen store with water, not necessarily fat. Ever noticed that the weight comes back when you add carbs back?

That is because the process is a reversible one.

2. You’re on a Calorie deficit diet
Cutting out carbs means cutting out a source of calorie to the body, that will obviously lead to weight loss. Ideally if 500kcal is removed daily from the diet, it will lead to 0.5-1kg loss in weight, so you’re on a calorie deficit, you must lose weight.

The bad thing here is that this might in turn lead to muscle mass loss.

What’s the best approach to Weight-loss?
Sustainability over a long period is very important when trying to shed some pounds or when adopting a “diet”.
The best approach is to adopt a lifestyle that suits you. Calorie deficits, exercise regimes, and lifestyle modifications all go hand in hand to help lead a healthy lifestyle.

The weight loss approach should not be ‘all or nothing’, strict, rigid, or a quick fix. It should be what you can live with over a very long period of time.

Summary
Losing weight isn’t a do or die affair, you don’t need to take out any food group to achieve that, we could always work together and attain your desired/ideal body weight.

Sources:
https://paleoleap.com/everything-you-need-to-know-about-water-weight/
https://www.menshealth.com/health/a26361054/water-weight/
https://pubmed.ncbi.nlm.nih.gov/7332312/
https://www.medicalnewstoday.com/articles/320603#ways-to-lose-water-weight
https://www.nhs.uk/live-well/healthy-weight/why-we-need-to-eat-carbs/#:~:text=In%20the%20absence%20of%20carbohydrates,%2C%20you’ll%20gain%20weight.

Identifying the actual reason why you’re not losing weight is the beginning of a successful weight loss/health journey

Weight loss might be the major complaint, but you might be at risk of cardiovascular diseases and diabetes if not placed on a healthy diet.
With this article, we’ll be looking at one major reason why you might not just be losing weight accordingly.

THE THYROID GLANDS
The thyroid glands are located just in front of your neck. They produce hormones that help regulate metabolic rate controlling the heart, muscles, and other important parts.
The thyroids get their information from the pituitary gland which helps to stimulate their hormone release to help in bodily functions
The thyroid glands could either overproduce hormones (hyperthyroidism) or it could underproduce (hypothyroidism). When it does either of these, it affects your weight entirely.

WHAT HAPPENS WHEN THE THYROID GLANDS MALFUNCTION
Hypothyroidism occurs when the thyroid glands are under-producing hormones. This comes with symptoms such as weight gain (finding it difficult to lose weight), slower heart rate, more frequent and stronger heart rate, dry skin, and hair.
With hypothyroidism, the way your body processes energy is quite slow, making it hard for you to put off extra weight. If not supervised, you might just get frustrated on the long run, see how your dietitian can help you out:

HOW YOUR DIETITIAN AN HELP YOU
– Your dietitians duty is to help you plan out adequate number of calories and merge it with exercises that would help enhance your metabolism
– Your dietitian aims to make sure you have the important nutrients that are depleted in you, especially if you have hypothyroidism. Nutrients like iodine, vitamin D, selenium, and B12 are mostly affected when the thyroids malfunction
– Also, he/she makes sure every goitrogen ( substances that interfere with how thyroid hormones are utilized) present in your diet is totally removed. Goitrogens include soy, cabbage, broccoli, and cauliflower.
Furthermore, you can help support your thyroids by incorporating these into your diet

Nutrients to support thyroids:
Iodine: fish, cheese, milk, seaweed
Sodium: iodized salt
Potassium kiwi, potatoes, banana
Selenium: fish,
Tyrosine: eggs, plan cut beef
Zinc- liver, oyster

MEDICAL TREATMENT
Diet alone won’t help manage your underactive thyroids, because without medical treatment, dietary management won’t be effective
So, your doctor would most likely place you on an oral synthetic thyroid hormone (levothytoxine) that would help replace the amount of hormone your body is no longer producing.

The absorption of this might be tampered with if you take supplements that contain iron, or calcium, and even some antacids that contain aluminum hydroxide.

The thyroid gland is the major support system that determines how much energy is used up or stored in your body. When it malfunctions, it totally can affect your weight. It is important to speak to your doctor when you notice struggles with losing weight for a correct diagnosis.

Sources:
1.https://www.todaysdietitian.com/newarchives/070112p40.shtml
2. Biondi B, Klein I. Hypothyroidism as a risk factor for cardiovascular disease. Endocrine. 2004;24(1):1-13
3. Dean S. Medical nutrition therapy for thyroid and related disorders. In: Mahan KL, Escott-Stump S, eds. Krause’s Food, Nutrition, & Diet Therapy. 13th ed. Philadelphia, PA: Saunders; 2008: 711-724
4. Rayman MP. Selenium and human health. Lancet. 2012;379(9822):1256-1268
5. Messina M, Redmond G. Effects of soy protein and soybean isoflavones on thyroid function in healthy adults and hypothyroid patients: a review of the relevant literature. Thyroid. 2006;16(3):249-258

So much obsession about weightloss nowadays drives people to indulge in all sorts of practices to aid rapid weightloss. So many “road-side” nutritionist has leveraged on this to device different means to boycott the body’s normal physiology.

The most common one is the “keto” diet which involves using chainsaw to almost totally “cut-out” carbs so there can be a rapid and drastic weightloss.

Truly, when you cut out carbs, weightloss occurs rapidly, but that doesn’t necessarily mean you’ve lost fat.

At the initial stage of every weightloss journey, especially the drastic and fast types, what is lost is “water weight”, and after this, weightloss tends to slow down significantly and the individual involved goes into a plateau faster than required.

What happens during a weightloss is the change in muscle mass, amount of fat, water and an “let-out” of gases; if exercise is involved.

Fat, carbs and even protein doesn’t lead to weight gain but an excess of calories coupled with a deficit of physical exercise.

WHAT IS WATER WEIGHT?

Water weight is when the body retains so much water in spaces; sometimes it could cause bloating.

60% of your body is made up of water, so when you lose weight, water reduces first.

Carbs are responsible for retaining water, when you remove them, you remove the body’s ability to retain water and not excess calories.

The body has a means of storing excess energy; its stores it as glycogen and this glycogen is stored with lots of water. When there is a need for carbs during the body’s metabolic duties, thr body automatically sources out carbs from its storage form in the liver and skeletal muscles. This process involves releasing lots of water thats stored with the glycogen which automatically leads to weightloss.

Going by figures, 1g of carbs requires 3-4g of water to store and process it; so when you eat 3 slices of white bread (6g of carbs per slice), you’ve just added 18-24g of water to your body.

RISKS?

The risk involved in cutting out carbs from the diet are mostly related to the gut microbes. Carbs contain resistant starch which provides a healthy environment for the microorganisms present in the gut.

Also, carbs are the major source of energy to the body and fuel to the brain as the brain needs glucose to function properly. Glucose is the major building block for neurotransmitters in the brain and when there is a deficit, there is a break in communication among neurons.

Lack of glucose could lead to seizures and coma, as often seen in “ketoers”

TAKE HOME

To achieve a healthy weightloss, exercise and a mild calorie deficit supervised by a registered dietitian is key.  You didnt gain that weight in 1 month, so losing it in one month is quite unhealthy.

 

Everyday, there is new research coming up about what we consume, how we consume them and even when to consume them. Recently I stumbled on a research that seemed interesting and I just couldn’t hold back but share with you all. 

“Copper water” is an emerging trend that promotes the practice of storing drinking water in a copper container or copper water bottle.

While you and I (yes, i just heard of it) may have just recently heard about this trend, it’s widely supported by Ayurveda, an Indian system of holistic medicine with ancient origins.

It’s okay to wonder if this practice is just mere bants and fad or if it has benefits at all. 

This article reviews the purported benefits and downsides of drinking copper water.

Copper water isn’t a beverage or bottled carbonated drink (the one that will do kpissh if you open it) you’ll find in the nearest supermarket or health store. Rather, you have to make it by storing drinking water in a copper container.

Copper (Cu) is a trace element, meaning that you only need minimal amounts of it.

Cu plays a role in multiple essential body functions, such as the production of energy, connective tissues, and your brain’s chemical messaging system. It’s widely found in foods like shellfish, nuts, seeds, potatoes, whole grain products, dark chocolate, and organ meat 

“Proponents of this practice state that storing water in copper containers allows the metal to infuse into the water, thus conferring benefits to the drinker”.

 

CLAIMED BENEFITS

So many  claims to support the practice include the fact  that copper water offers multiple benefits, including better heart and brain health, a “boost” in the immune system, and even weight loss, anti-aging, and tanning effects.

However, it’s unlikely that copper water provides these health effects.

“Instead, these benefits may merely reflect copper’s roles and functions in your body, given that it’s involved in energy production, pigmentation, the development of brain and heart tissue, immune system function, and angiogenesis — the formation of new blood vessels”.

ANTIBACTERIAL EFFECTS

One of copper’s benefits appears to be backed by science — its antibacterial effect.

Both old and recent evidence suggests that copper may be used as a water purification or sterilization system, as ancient Ayurveda techniques recommended 

This may be especially beneficial for those  who don’t have access to safe drinking water 

Contaminated water can contain considerable amounts of bacteria, including Vibrio cholerae, Shigella flexneri, Escherichia coli, and Salmonella typhimurium, that can cause diarrhea — one of the leading causes of death in developing countries.

Simply storing water in a copper pot or vessel may kill these harmful bacteria; i guess that’s  a good one right?

The term “contact killing” is used to describe copper’s antibacterial effect. The term explains how copper causes an aggressive and extensive damage on the cell wall of the bacteria.

Still, studies agree that water should be stored in the copper container for several hours  (about 16-48 hours) before drinking it to ensure that the antibacterial effect has been successful.

POTENTIAL IMPLICATIONS 

Long-term exposure to high doses of copper may cause copper toxicity, which is characterized by nausea, vomiting, abdominal pain, and diarrhea. It may even lead to liver damage and kidney disease 

One way you may develop copper toxicity is by consuming stagnant water that flows through copper-containing pipes, which allow for high quantities of copper to leach into the water .

The World Health Organization (WHO) recommends no more than 0.47 mg of copper per cup (2 mg per liter) of water, so that the tolerable upper intake of 10mg/day is not exceeded. 

The bottom line

Copper water is simply water that has been stored in a copper container. This allows for safe amounts of copper to leach into the water.

Almost 85% of this  practice’s purported benefits aren’t backed by scientific studies. The only clear cut fact is that it could exert an antibacterial effect that may kill diarrhea-causing bacteria in contaminated water.

However, research suggests that for the leached copper to kill bacteria, the water must be stored in a copper vessel at least overnight or up to 48 hours.

Heavy metals leaching into water would lead to toxicity which would in turn have an adverse effect on your health. Unless there is a strong scientific backing, just drink your water in whatever vessel you’ve been drinking it please.

 

Your liver  is your largest internal organ which is responsible for digestion, detoxification, and storage of energy. 

A very little infection could lead to its damage if not treated properly. 

The term ‘liver disease’ is a compendium of many different conditions including hepatitis, liver cancer, fatty liver disease and genetic conditions like hemochromatosis. Let’s delve a little bit into a disease that could be curbed nutritionally, especially one that affects about 25% of the world’s population (Non alcoholic fatty liver disease (NAFLD)

What is NAFLD & NASH?

Non-alcoholic fatty liver disease (NAFLD) is a condition in which fat is inappropriately stored in the cells of the liver. As the name implies, this particular type of fatty liver disease occurs in people who drink little/no alcohol – while there is also fatty liver that can result from excessive alcohol consumption. Often times, it’s not stereotypical, you may drink moderately, as well as have nutrition and lifestyle habits which can still  contribute to fatty liver disease. Regardless of the cause, lifestyle changes are typically the first intervention.

If left undiagnosed or untreated, having NAFLD could also increase a person’s risk of developing a more advanced form of liver disease, called non-alcoholic steatohepatitis (NASH). 30% of those with NAFLD progress to developing NASH. So, what’s the difference? In NAFLD, there are fatty deposits throughout the liver, but little to no inflammation or liver cell damage. 

NASH on the other hand, is a form of NAFLD and is characterized by fatty deposits in the liver PLUS inflammation and liver cell damage, fibrosis (hardening of the liver) and can even lead to permanent scarring in the liver, called cirrhosis. In other words, it is more permanent and irreversible than normal NAFLD – but can still be managed with lifestyle, diet, and/or medications.

Why would someone who doesn’t consume excess alcohol still have fat deposits around their liver? There are a few risk factors that are associated with developing NAFLD and NASH including:

• Having characteristics of metabolic syndrome – this includes factors such as high blood pressure, high cholesterol, diabetes mellitus or insulin resistance, and large waist circumference
• Rapid weight loss may be due to a previous illness or stringent eating patterns 
• Obesity
• Excessive intake of energy, in particular fat and sugar, and overall lack of balance in the diet
• Genetic risk factors

SYMPTOMS OF NAFLD?

One of the most challenging aspects of NAFLD and NASH is that they could be asymptomatic, particularly in the early stages in which many people get little to no symptoms at all. If individuals do present with symptoms, they generally experience one or more of the following things:

• Pain/discomfort in the upper right abdomen (where the liver is located)
• Fatigue
• Unexplained weight loss
• General feeling of unwell

“In the more extreme cases, where liver cirrhosis and scar tissue develop, people may experience fluid buildup called edema or ascites, and yellowing of the skin and eyes called jaundice”. However, this is unlikely to occur in the beginning stages of NAFLD and NASH.

“Because this condition is difficult to detect with physical symptoms, it is key to manage your health by seeing your doctor regularly and having routine blood work – usually annually or every couple of years unless you are at higher risk. This is especially important for anyone with a personal history or family history of liver issues, diabetes mellitus (particularly type 2), or any of the other risk factors listed above”.

How is NAFLD diagnosed?

Doctors use routine medical check-ups in detecting liver disease, which can involve physical examination, blood work, and imaging tests. In many cases, the first signs of NAFLD pop up in blood tests. Doctors will commonly include a check for liver enzyme levels including alanine aminotransferase (ALT) and aspartate aminotransferase (AST). If these are elevated, your doctor may want to investigate fatty liver disease.

Other tests for diagnosing NAFLD & NASH include imaging tests such as abdominal ultrasounds, fibro scans, and CT scans to view the liver and detect fatty tissue. 

A combination of blood tests and imaging is typically enough to determine if someone has NAFLD, but your healthcare team may decide to do additional testing to identify the severity of your condition such as a liver biopsy or additional blood testing.

ARE THERE TREATMENT OPTIONS?

You have realized that drinking alcohol In moderation doesn’t stop you from developing NAFLD, so it’s wise to watch your lifestyle patterns to avoid developing this disease. Poorly managed fatty liver disease can ultimately lead to cirrhosis and increased risk of liver cancer. 

Treatment of NAFLD involves a combination of lifestyle and medication management, although some people might not require pharmacotherapy to improve their liver function.

IS THERE NEED TO LOSE WEIGHT IF I HAVE NAFLD?

A vast majority of the recommendations that exist regarding nutrition for NAFLD are focused on reducing overall weight as a means for improving liver biomarkers. However, a systematic review from 2003 revealed that a vast majority of the studies that analyzed the connection between weight reduction and NAFLD had flawed methods, making it difficult to truly connect the dots between weight loss and NAFLD, predominantly because weight loss if often not permanent, and weight cycling appears to be a possible risk factor for worsening NAFLD and progression to NASH or cirrhosis.

As earlier stated, weight loss especially if rapidly chased, could lead to development and worsening of NAFLD . Pursuing weight loss does not always mean someone is healthy! If weight loss must be involved, it should be realistic and sustainable and not some type of “crash diet” lose 30kg in 3 weeks” type of diet. 

DIETARY MANAGEMENT 

There is no standard “NAFLD diet”, but there are some key dietary concepts that are linked to better outcomes in those with non-alcoholic fatty liver which includes :

• Reducing saturated fat intake – saturated fat is primarily found in animal products, particularly beef, pork, creamy sauces, cheese, and other high fat dairy. It is also in coconut and palm oil.
• Reducing intake of simple carbohydrates, especially fructose – high consumption of simple sugars such as those found in pop, juice, baked goods, candy and highly processed grains can contribute to excess fat being deposited in the liver. Avoiding these foods is recommended. Enjoy these foods occasionally and continue to eat natural sugars from fruits, vegetables, and dairy.
• Increasing consumption of unsaturated fats such as omega-3s – Omega-3 fatty acids have been shown to help with reducing inflammation and fat synthesis in the liver. Foods high in omega-3 fatty acids include fish (particularly salmon, trout, tuna, mackerel & sardines), nut, seeds, plant oils and fortified foods like omega-3 eggs.
• Increasing fibre consumption – getting enough fibre in the diet can actually help to reduce the amount of fat we uptake into our bloodstream and carry to the liver. Fibre, particularly soluble fibre, binds to fat in the digestive track and helps us to do away with it naturally.  Yes sure- we poop it right out! Fibre also plays a key role in regulating blood sugars and gut health, both factors implicated in the development of NAFLD.
• Reducing or eliminating alcohol intake – like mentioned earlier, we often see those with moderate alcohol intake diagnosed with NAFLD. Alcohol is very hard on the liver, so reducing intake or entirely cutting it out  is helpful.
• Exercise – staying active always is a key component of reducing fat deposits in the liver. If you think the gym is a scary place, then you can try dancing.

THINK MEDITERRANEAN! 

To be on a safer path, following a Mediterranean-style eating plan with an emphasis on lots of plant-based foods (veggies, fruit, and whole grains) ,leaner cuts of meat like chicken, turkey, and fish. Alongside this, consuming 1-2 meatless meals that include pulses like beans, chickpeas, and lentils is a great way of displacing intake of foods higher in saturated fat, plus an excellent source of fibre which might range from fleshy fruits with pulps or leafy vegetables.

Working with a dietitian is also highly recommended if you have NAFLD, as each case is very unique and should be individualized.

Medications

“There are numerous drugs that have been studied for NAFLD – almost too many to count! Generally speaking, medications used for the treatment of NAFLD mainly target the underlying cause (or suspected cause) of NAFLD”. In particular, medications that aid in cholesterol reduction and blood sugar management are a mainstay of care for NAFLD. 

SUMMARY

If you have been recently  diagnosed with NAFLD, working with a dietitian to incorporate a balanced diet that will help to reduce fatty deposits in your liver is highly recommended!

Many health professionals would  encourage weight loss to treat NAFLD. While this might sound appropriate, please remember that weight loss without a focus on sustainable behaviours and long-term health can actually worsen NAFLD, particularly rapid weight loss. 

 

Sources: https://ignitenutrition.ca/blog/non-alcoholic-fatty-liver-disease-what-you-should-know/?utm_source=dlvr.it&utm_medium=twitter

 

DIET TRENDS

The previous year came with quite a handful of FAD diets, we don’t know what this year would bring us but lets take a review on those diets that got so much attention last year, shall we?

No carbs? No food? Which plans work best for weight loss and overall health

When it comes to diets and diet trends, the choices can be dizzying. With so many ways to lose weight, and so many online influencers and supplement peddlers out there, it’s hard to decipher which methods are healthy and actually work.

1. Ketogenic diet

The ketogenic diet is an extremely low-carbohydrate, high-fat diet. The goal of the diet is to maintain a state of ketosis, which means that by eating fewer carbs, the body’s fat-burning system relies mainly on fat instead of sugar for energy.

This concept is actually nothing new. There’s a lot of research, going back to the early 1900s, that ketogenic diets help with certain neurologic conditions like epilepsy in children. But it’s relatively a new strategy for weight loss.

Benefits

If your weight loss goals are more immediate, a ketogenic diet may be able to help you achieve those results. It’s been shown to be very effective for short-term weight loss — more so even than low-fat diets.
Additional benefits may include preventing certain types of chronic disease. There’s been some suggestion that there may be benefits as far as other brain disorders such as Parkinson’s disease, Alzheimer’s disease, multiple sclerosis and even brain cancer. No definitive studies to prove this yet though.

Setbacks

Some health experts believe eating a large amount of fat and protein from animal sources can increase your risk of heart disease and certain cancers.
On the ketogenic diet, you can, for instance, eat all the bacon, red meat and sausages you want; that obviously goes against what we’ve always known to be healthy, we have to be careful about the effect of this diet on people with liver, kidney and heart disease.
The diet is also really strict. It’s an extreme diet, cutting out almost all carbohydrates, which may in turn risk the gut microbiota. That means giving up or limiting conventionally healthy foods like fruit, whole grains and some vegetables which help keep the gut healthy.
Very low-carbohydrate diets may also be associated with more side effects than a low-fat diet, including headaches, fatigue and bad breath.

2. Whole30 diet
The Whole30 diet is a commercial diet marketed as a  30-day nutritional reset.; so they claim.
During those 30 days, you are to avoid sugar, alcohol, grains, legumes and dairy. The diet does permit meat, seafood, eggs, veggies, fruit, and natural fats like vegetable oils, coconut oil and tree nuts.

Benefits

What’s nice is that the Whole30 has a built-in support system on social media. That can be helpful for people who need to keep themselves accountable. Also, there’s no counting or restricting calories.

Setbacks

The company behind the Whole30 diet claims that it can improve or “cure” many medical problems, such as asthma, depression and Lyme disease, but the claims are unfounded; there’s no independent research to verify them.

3. Low-FODMAP diet

Some people are sensitive to certain carbohydrates that are poorly absorbed in the intestines and can cause bloating. These carbs are known as fermentable oligo, di, monosaccharides and polyols — or FODMAPs — and are found in certain grains, vegetables, fruits and dairy products.

A low-FODMAP diet is often recommended for people with irritable bowel syndrome (IBS), a common disorder that causes symptoms like cramping, abdominal pain, bloating, gas, and diarrhea and/or constipation.

Benefits

Studies demonstrate a definite improvement in IBS symptoms in people who use the low-FODMAP.
Many patients with IBS who have done really well on this diet and even go into remission has been recorded.

Setbacks

The low-FODMAP diet is not a weight loss diet. It’s really just for people with IBS.So the studies haven’t shown any benefit for people who don’t have IBS.
It’s also not very easy to follow because the list of low-FODMAP foods is not intuitive. For example, broccoli is a low-FODMAP food, and cauliflower is a high-FODMAP food. So you have to have the list of foods with you at all times.

4. Intermittent fasting diet (time-restrictive eating)
Intermittent fasting is a term for an eating pattern that cycles between periods of eating very little or nothing, and eating regular meals.

Some people intermittently fast for 16 hours a day and then eat all their food in an eight-hour time span; others fast for 24 hours at a time, maybe twice a week. This plan isn’t specific about which foods to eat, but rather when you should eat them.

Benefits

The intermittent fasting diet works well for people with busy schedules because it doesn’t really require planning.
It is quite easy to adhere to if you are very diligent; because it doesn’t restrict and food groups at all.

Setbacks

In a 2018 U.S. News & World Report article where 40 diets were ranked, intermittent fasting was one of the lowest on the list.
The criticism is mostly based on the fact that there’s no guide on what to eat during the nonfasting days. People could end up eating really unhealthily on those days; I had to speak to someone once, and he said he uses 2 sharwama and a bottle of coke to break his fast without putting into consideration the items in the shawarma and their calories.

This diet is also not recommended for people with diabetes because fasting could lead to low blood sugar that may require medication adjustment. People who have a history of eating disorders should also steer clear of this diet, and long-term compliance can be an issue as well.
Fad diets and going to extremes by cutting out major food groups — like carbs — simply aren’t sustainable strategies.

5. The Mediterranean diet

A Mediterranean diet emphasizes eating fruits, vegetables, whole grains, beans, nuts, olive oil and very little red meat.

Benefits

This diet was tied for No. 1 — along with the DASH diet below — for the best overall diet in 2018 by U.S. News & World Report in large part due to its many health benefits. Studies have shown reductions in fatal heart attacks, strokes, cancers, Parkinson’s and Alzheimer’s for people who follow a Mediterranean diet.

Setbacks

There are not any known health drawbacks. It should be noted with caution that some of the studies are short-term, and the exact reason for the health benefits is not clear.

6. The DASH diet

The DASH diet is designed to lower high blood pressure. The acronym in the name stands for Dietary Approaches to Stop Hypertension. It’s a diet rich in fruits, vegetables, legumes and low-fat dairy products, and low in snacks, sweets, meats, and saturated and total fat.

DASH also stresses limiting salt intake. Definitely, an intake of not more than 2,300 mg a day of salt, but ultimately you should strive to stay under 1,500 mg daily.

Benefits

Tied for No. 1 alongside the Mediterranean diet in U.S. News & World Report, a low-sodium DASH diet has been proven to decrease blood pressure. It also reportedly decreases LDL (“bad”) cholesterol, and possibly lowers the risk of stroke and heart disease.

Setbacks

Although the DASH diet was not developed specifically as a weight-loss diet, it may cause some weight loss (which could also be seen as a benefit). And some people might find that limiting salt makes food taste bland.
The good news is that there are plenty of other healthy options for flavoring, like herbs, spices and citrus juices.

7. The MIND diet

The MIND diet, which stands for the Mediterranean-DASH Intervention for Neurodegenerative Delay, developed at Rush University Medical Center, combines foods from the Mediterranean and DASH diets. It focuses on 10 food groups that support brain health, including leafy greens, berries, poultry, beans and nuts.

Benefits

The diet has been shown to benefit brain health and protect against dementia, according to a few studies.
In fact, the MIND diet can help lower the risk of Alzheimer’s disease by as much as 53 percent in people who adhere to the diet rigorously, and by about 35 percent in those who follow it moderately well.

It may also help substantially slow cognitive decline in stroke survivors, according to preliminary research presented at the American Stroke Association’s International Stroke Conference 2018.
Those are big reasons why MIND has been ranked No. 5 in U.S. News & World Report’s list of best diets for three consecutive years.
Setbacks

There aren’t any health risks with MIND, but like the Mediterranean diet, the food needed to follow the diet can be costly.
To diet or not to diet

Fad diets and going to extremes by cutting out major food groups — like carbs — simply aren’t sustainable strategies.
For long-term weight maintenance and overall health, you should adhere to the following sensible approaches to a healthy diet:
• Choose whole foods, such as whole grains, fruits and vegetables.
• Eat fewer processed or packaged foods, like hot dogs, chips or artificial sweeteners.
• Spend more time in the produce section of the grocery store rather than the packaged food aisles.
• Get more fiber, since the conventional diet is generally sorely lacking in fiber.
• Avoid foods with unrecognizable and unpronounceable words on the list of ingredients.
Diets are not one-size-fits-all, so what works for one person may not work for another. It’s best to figure out your individual weight loss goals and nutrition priorities by talking with your  registered dietitian.
And focus on making other lifestyle changes for yourself and your family, including getting plenty of sleep, exercising regularly and managing stress. All of those things will help not only with maintaining a healthy weight, but with your overall health and well-being with physical activity.

Really, the questions we should ask before embarking on any of these diets is if they are sustainable over a long period of time.