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This Common Food Doubles Weight Loss

The food signals the body to start burning fat and stop storing it.

Around 3 servings of yoghurt each day can double weight loss, research finds.

People in the study who ate yoghurt lost twice as much body fat as those that did not.

Yoghurt is rich in calcium, which is thought to aid weight loss.

Calcium signals the body to start burning fat and stop storing it.

Dieters taking calcium lost 81 percent more belly fat.

Belly fat is particularly dangerous, with strong links to heart disease, stroke and some types of cancer.

Professor Michael Zemel, the study’s first author, said:

“Not only did yogurt help the study participants lose more weight–the average weight loss was 13 pounds–they were about twice as effective at maintaining lean muscle mass.
This is a critical issue when dieting — you want to lose fat, not muscle.
Muscle helps burn calories, but it is often compromised during weight loss.”

The study included 34 obese people who were all put on a calorie-restricted diet.

Their diet was restricted by 500 calories each day.

Half of them were given 500mg of calcium per day as a supplement, while the other group were given 1,100mg plus three servings of low-fat yoghurt.

The results showed that those taking the higher dose of calcium lost 22 percent more weight, 61 percent more body fat and 81 percent more belly fat.

Professor Zemel said:

“The moral of the calcium story is to not dump dairy when you’re dieting.
Not only is it critical to keep your calcium levels high so you won’t lose bone density, it will also help you maintain your muscle mass and increase your fat loss.
A diet rich in low fat dairy foods, like yogurt, can help make your weight loss efforts easier.”

About the author
Psychologist, Jeremy Dean, PhD is the founder and author of PsyBlog. He holds a doctorate in psychology from University College London and two other advanced degrees in psychology.


He has been writing about scientific research on PsyBlog since 2004. He is also the author of the book “Making Habits, Breaking Habits” (Da Capo, 2003) and several ebooks:
Accept Yourself: How to feel a profound sense of warmth and self-compassion
The Anxiety Plan: 42 Strategies For Worry, Phobias, OCD and Panic
Spark: 17 Steps That Will Boost Your Motivation For Anything
Activate: How To Find Joy Again By Changing What You Do

The study was published in the International Journal of Obesity (Zemel et al., 2005).

source: PsyBlog

What are the best breakfasts for losing weight?

Some people believe that breakfast is the most important meal of the day and that eating breakfast increases weight loss. But is this true? And, if so, which are the best breakfast foods for weight loss?

There is little evidence to support the idea that eating breakfast can increase weight loss. Breakfast is just another meal. That said, eating breakfast can give a person energy for the day. This may reduce the risk of overeating and, in this way, support weight loss efforts.

This article explores the best breakfast foods to eat to aid weight loss. It also discusses breakfast options to suit vegetarian, vegan, and restricted diets. Read on to learn all there is to know about eating breakfast and losing weight.

Breakfast food tips

To get the most out of breakfast, it is best to eat nutrient dense foods. These foods offer more nutritional value per calorie, which may help a person feel fuller longer.

Here are some breakfast food tips that may support weight loss:

Eat fiber-rich foods

People who regularly eat fiber-rich breakfasts may have less visceral fat and inflammation.
People trying to lose weight may benefit from eating fiber-rich foods for breakfast and throughout the day.

A 2015 study found that diets rich in fiber helped people lose more weight and improved symptoms of metabolic syndrome. Metabolic syndrome is a risk factor for diabetes.

Other studies link fiber to better health and more weight loss. For example, a 2012 study found that adolescents who ate more fiber had less visceral fat and less inflammation.

Eat more protein

Eating more protein for breakfast or at any other time of day may support weight loss.

Numerous studies link higher protein diets to more weight loss. A 2014 analysis suggests that protein may help people feel fuller, reducing overeating. People may also burn more calories when they eat protein.

Protein-rich foods are generally rich in other nutrients, allowing a person to get a wide range of nutrients without consuming lots of calories.

Avoid high calorie options

Try to avoid foods that are high in calories and low in nutrients. Reducing calorie intake at breakfast time and throughout the day may help a person lose weight.

To cut down on calories, avoid adding sugar to breakfast foods. A healthy oatmeal breakfast can become a sugar-laden, high calorie meal when a person adds lots of brown sugar. Select cereals that contain less sugar and avoid pancakes and pastries that contain lots of sugar.

Avoid sugary drinks

Be mindful of the role of drinks in calorie content. A glass of orange juice typically contains more than 100 calories but offers little nutritional value. Opt for eating the whole fruit rather than drinking juices.

Eat whole foods

Eating whole foods instead of processed foods may help a person lose weight. Try replacing white bread, pasta, and bagels with whole grain options.

Whole grain offers more nutritional value and may reduce the risk of some types of heart disease. Because whole grains are rich in fiber, they may support weight loss and reduce constipation.

Should you eat breakfast?

With interest in intermittent fasting increasing, some people are now opting to skip breakfast altogether. But does skipping breakfast support weight loss?

Not eating breakfast may support weight loss because it means a person goes longer without consuming calories, which may lead to a lower total calorie intake throughout the day.

However, skipping breakfast may not support weight loss for everyone. For some people, skipping breakfast leads to overeating at lunchtime. In this way, skipping breakfast may lead to higher overall calorie consumption, undermining weight loss.

Research around breakfast and weight loss is inconclusive. A 2019 BMJ meta-analysis and systematic review suggests that skipping breakfast may support weight loss. Examining 13 trials, researchers found that not eating breakfast offered modest decreases in weight.

However, the study’s authors also note that the data is not strong. Other factors might account for the difference. Scientists need to do more research to fully understand whether avoiding breakfast is an effective weight loss strategy.

Breakfast foods for vegans

Peanut butter on toast is a healthful breakfast choice for vegans trying to lose weight.
As for all people, it is essential for people who follow a vegan diet to consume sufficient protein. Consuming protein helps people to feel full, which may support weight loss.

Vegan breakfast foods may be a healthful option for anyone wanting to limit meat consumption or add variety to their diet. Also, eating more vegetables increases a person’s fiber and nutrient intake.

Many vegan breakfast options are rich in protein, fiber, and other nutrients. Here are some vegan breakfast foods to try:

  • vegan scramble (using tofu instead of eggs) and kale, broccoli, or spinach
  • peanut or almond butter on whole grain toast
  • oatmeal with blueberries, strawberries, or raspberries and an optional teaspoon of honey
  • whole grain cereal with soy or almond milk
  • avocado toast on whole wheat bread, seasoned with lemon juice and sea salt
  • tofu omelet
  • vegan BLT made from soy bacon, lettuce, tomato, and whole grain buns
  • mixed nuts
  • rolled oats with peanut butter
  • smoothie with avocado, banana, frozen berries, and a teaspoon of honey

Breakfast foods for vegetarians

Vegetarians can choose from a wide variety of delicious breakfast foods. Adding dairy products makes it easy to get plenty of protein to support weight loss.

A 2011 study compared the diet of vegetarians to nonvegetarians. Researchers found that vegetarian diets were more nutritionally dense. This may be because vegetarians eat more fruits and vegetables than meat eaters. The study’s authors also suggest that a vegetarian diet may support weight loss.

Here are some vegetarian breakfast ideas:

  • whole grain cereal with 1% milk
  • Greek yogurt with berries
  • plain vanilla yogurt with bananas
  • two slices of white cheddar cheese with a handful of mixed nuts
  • hard boiled egg sprinkled with salt
  • avocado with cottage cheese and hot sauce
  • poached eggs on whole grain toast
  • scrambled eggs with hot sauce instead of cheese or salt

Breakfast foods for meat eaters

While meat is high in many nutrients, it is also a high calorie food due to its fat content. Lean meats and poultry contain less fat and calories than red meats, so choosing these types of meat is a good option for meat eaters hoping to lose weight.

Reducing the amount of meat in each meal and replacing it with nutrient-rich, high fiber vegetables may also help.

The following meals can support healthy weight loss:

  • grilled chicken sandwich with lettuce on whole grain bread
  • Canadian bacon with yogurt or eggs
  • turkey sausage scramble with lots of vegetables

Breakfast for people with dietary restrictions

Having allergies or an underlying health condition need not affect a person’s enjoyment of breakfast. There are plenty of alternatives available.

Here are some breakfast options for people with dietary restrictions:

Food allergies

Many people have food allergies or sensitivities to lactose, nuts, and eggs, which many breakfast foods contain. Fortunately, there are many substitute options available:

  • Lactose intolerance: Lactose free milk and milk substitutes, such as almond milk, can be good options for people with lactose intolerance.
  • Nut allergies: Lentils, chia seeds, and quinoa can be healthful options for people with nut allergies.
  • Egg allergies: People who cannot eat eggs should consider lean meats, nut butter, and nuts instead.
  • Celiac disease

For people with celiac disease or a gluten intolerance, finding breakfast options that do not contain gluten is essential.

Many food stores sell gluten free versions of common breakfast items, including:

  • bagels
  • pancakes
  • cereals
  • Another gluten free breakfast idea involves serving high protein foods, such as eggs or lean meats, with wilted spinach and cooked tomatoes.

Diabetes
People with diabetes can eat hard boiled eggs for breakfast to manage their blood sugar levels.
People with diabetes must keep their blood sugar levels consistent. Skipping breakfast may not be healthful for people with diabetes, particularly if they take medication for their condition. People who take medication for their diabetes typically need to consume some carbohydrate to manage their blood sugar levels.

Here are some breakfast options for people with diabetes:

  • scrambled eggs with wilted spinach
  • hard boiled eggs
  • a handful of nuts
  • lean meats with spinach or kale

Summary
Breakfast habits can support weight loss but how this works varies from person to person. Eating breakfast may aid weight loss for some people as they stay fuller for longer, which prevents snacking during the day. For others, skipping breakfast supports weight loss because it leads them to consume fewer calories overall.

Losing weight requires a person to burn fewer calories than they eat. To sustain weight loss, a person must stick to a reduced calorie diet and pair this diet with more activity. To make sustainable dietary changes, it is vital that a person finds healthful foods they enjoy eating.

Highly restrictive diets are often difficult to follow. Instead, incorporate a few treats and find nourishing, low calorie foods that taste good. A dietitian or doctor can help a person develop the right meal plan for their needs



Last reviewed Mon 9 September 2019
By Zawn Villines 
Reviewed by Miho Hatanaka, RDN, LD
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10 Benefits of Quinoa

Quinoa isn’t just some hipster food, it’s actually incredibly nutritional and versatile. It’s a grain that’s grown and the seeds are eaten. It’s not quite a grass and not quite a cereal, but it’s related to other healthy vegetables like spinach and beetroot.

A common ingredient in vegetarian food, there’s no reason why carnivores and herbivores alike can’t enjoy quinoa. It can be served alongside meat, used in a wide range of cuisines, and it has a huge number of benefits. Here are the top ten reasons why you should start eating quinoa today.

1. It has an amazing nutrient breakdown
Ever wondered what quinoa actually offers you? This is a breakdown of the nutritional value of quinoa. Each percentage relates to your recommended daily allowance and the quantity is just one cup.

  • Potassium – 9%
  • Zinc – 13%
  • Iron – 15%
  • Copper – 18%
  • Folate – 19%
  • Phosphorus – 28%
  • Magnesium – 30%
  • Manganese – 58%

The same cup also contain five grams of fiber and eight grams of protein. All of this is much more than you’d get with a lot of other foods and it even gives you a vitamin boost containing vitamins B1, B2, B6, and E.

2. It’s low in calories
Not only is it good for you, it’s really low in calories, too–this makes it ideal if you’re trying to lose weight or just maintain a healthy body weight. One cup of quinoa is just 22 calories and contains only four grams of fat.

3. It’s versatile
Quinoa being versatile means it’s incredibly easy to incorporate into your diet. It goes well with pretty much any food you imagine and, just like couscous, you only need to cook it with water. Two cups of water and one cup of quinoa boiled for around 20 minutes will give you a healthy snack and it can be combined with any spices and vegetables you like to create a satisfying meal. It even works as a great side dish with steak and other meats.
Because it contains protein, it’s also fantastic for weight lifting and body building.

4. It keeps your blood cells healthy
With such a large amount of iron, quinoa can help keep your red blood cells healthy. Iron is necessary for the formation of hemoglobin and the iron itself carries oxygen from cell to cell. Without it, brain function would suffer, muscles would suffer, and we would suffer with overall poor health. In short, quinoa gives you access to a mineral that is essential for your whole body to function properly and if you’re lacking iron in your current diet incorporating quinoa into your food will solve that problem and help give your body access to all the oxygen it needs.

Quinoa

5. It contains more fiber than many other grains
Out of all the grains that people regularly eat, quinoa is one of the best for its fiber content. Fiber is an essential nutrient that does much more than regulate your bowel movements–it actually keeps the heart healthy by reducing the risk of developing diabetes and helping reduce your blood pressure. It even lowers cholesterol and helps manage levels of glucose in your blood. It’s an essential part of our diet and quinoa gives you access to more of it than most other grains. A simple switch from one grain to quinoa can significantly improve your health with very little effort at all.

6. It’s rich in magnesium
Magnesium doesn’t seem like something we should have in our bodies, but it performs an essential function–relaxing our blood vessels. This allows blood to flow freely throughout the body, it reduces the chances of developing high blood pressure (which is not helped by restricted blood flow and vessels), and can even prevent migraines–which is great for those looking for a natural solution.
As if that all isn’t enough, magnesium helps prevent diabetes (Type 2), it improves transmission of nerve impulses, it aids detoxification within the body, and assists with the growth of healthy bones.

7. It’s full of antioxidants
Antioxidants prevent oxidizing damage within the body and quinoa is loaded with them. These essential antioxidants within quinoa help prevent aging allowing us to live healthier for longer. They also assist the body in the fight against a great range of diseases and, out of most cereals and legumes, quinoa wins on the levels of antioxidants it offers.

8. It helps you lose weight
By being so low in calories, and so filling, quinoa helps you lose weight. It’s high in protein which increases your metabolism and allows the body to break down foods more efficiently by separating what it needs and what it doesn’t. The protein also means that quinoa makes you feel full and reduces your appetite meaning you’ll be less likely to binge on chocolate and cakes after a meal.

9. It has a low glycemic index
This probably doesn’t mean much to a lot of people–so, in short, this means that it can help maintain your blood sugar levels. This is why quinoa is so great for preventing Type 2 diabetes, as we have already discussed. When you eat foods that are higher up on the glycemic index, your body feels the need to eat more–however, the lower it is, the less likely you will continue to feel hungry after eating.
A lot of the junk food we love is right up at the top which is why it’s so easy to binge eat without even thinking about it.

10. It’s gluten free
If you’re gluten free, quinoa is perfect for you. Many people are gluten intolerant now and quinoa is a grain that these people can eat without worrying about stomach upsets. Foods that are gluten free by their nature are better for you than foods that have been designed to be gluten free–so ditch the man-made gluten-free foods and choose quinoa instead.


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7 Benefits of Eating Sorghum

Zoe Blarowski    October 19, 2015

Sorghum is the fifth most commonly grown grain crop in the world after wheat, rice, corn and barley. But this tasty, gluten free grain often gets overlooked in many Western countries. Sorghum has many health benefits that make it worth including in your diet.

There are over 30 different species of sorghum native to tropical and subtropical regions around the world. The majority are used to feed animals or get processed into secondary products like alcohol and sorghum syrup. Very few varieties are harvested for human consumption.

1. High Nutritional Value

Sorghum has a whopping 22 grams of protein in a 1 cup (192 gram) serving of the cooked, whole grain. A woman’s daily recommended protein intake is 46 grams and a man’s is 56 grams. On average, that means sorghum contains 43 percent of your daily protein intake.

One serving also contains 47 percent of your daily recommended iron and 55 percent of your phosphorus intake. It’s also a good source of magnesium, copper, calcium, zinc and potassium.

A serving of sorghum also contains around 30 percent of your recommended intake of both niacin and thiamin. These two B-vitamins help us to metabolize and properly absorb carbohydrates and nutrients.

2. Rich in Antioxidants

Sorghum contains a wide variety of beneficial phytochemicals that act as antioxidants in the body, such as tannins, phenolic acids, anthocyanins, phytosterols and policosanols.

In fact, the bran layer of sorghum has significantly higher amounts of antioxidants than fruits such as blueberries, strawberries and plums.

Antioxidants help to slow down aging, and antioxidant-rich foods have been linked to a lower risk of heart disease, cancer, type II diabetes and some neurological diseases.

Many studies indicate that whole grain consumption significantly lowers mortality from cardiovascular disease, and antioxidant phytochemicals are believed to be the main reason. They have been shown to reduce blood cholesterol and prevent arterial clotting.

3. Improves Digestive Health

Sorghum is one of the best sources available for dietary fiber. One serving contains 48 percent of your daily recommended intake of fiber.

Fiber is vital for overall digestive function. It keeps your digestive tract moving and of course prevents constipation. But it also helps to regulate blood sugar, lower cholesterol, and prevent diverticulitis, hemorrhoids, gallstones and kidney stones.

sorghum

 

4. Inhibits Cancer

Certain phytochemicals in sorghum have also been shown to have cancer-inhibiting properties, particularly in gastrointestinal and skin cancers.

Studies have shown that sorghum consumption is linked to lower incidences of esophageal cancer globally, including parts of Africa, Russia, India, China and Iran. Wheat and corn consumption have been linked to elevated rates of esophageal cancer.

Whole grains in general are correlated with reduced risks of other forms of digestive tract cancer, especially colon cancer. It is unknown if this is due to the phytochemicals or dietary fiber in grains, but as sorghum is high in both, it would certainly provide the same benefits as other grains.

5. Gluten-Free

Sorghum is safe to eat for those with Celiac disease. The Journal of Agricultural and Food Chemistry published a study that analyzed the genome of sorghum to determine if it contained any gluten proteins. They confirmed that gluten is absent in all varieties of sorghum.

6. Currently Non-Genetically Modified

Another benefit of sorghum is that it’s a non-genetically modified crop.

Although, the company DuPont Pioneer is working to develop a genetically modified (GM) variety.

Most plant genetic engineering to date has been to improve a crop’s herbicide tolerance and resistance to pests. DuPont is working on a new type of genetic engineering to enhance the micronutrient content of sorghum. Their goal is to develop a “biofortified” strain of sorghum with higher vitamin A, more easily absorbed iron and zinc, and an improved balance of amino acids. They have already grown trial GM sorghum crops in Africa.

GM sorghum is not grown in North America yet, but always buy certified organic sorghum products when you can find them. This will ensure there is no GM material present, as well as avoiding harmful pesticide residues.

7. Many Uses

Sorghum is a very versatile grain. It is best eaten in its whole grain form to get the most nutrition. It can be prepared similar to rice.

Try soaking whole sorghum for 8 hours or overnight to first break down the enzymes and make it more digestible. Then boil it in three times as much water for about an hour or until tender. It can also be cooked in a rice steamer or slow cooker.

Sorghum flour is becoming a popular gluten-free substitute for wheat flour in baked goods. Make sure you buy the whole grain form of sorghum flour, which is simply the whole grains ground into flour. Refined sorghum flour is also available, but like most refined products, the nutrient content is reduced.

In some countries, sorghum is eaten as porridge or boiled directly into various dishes. The Ethiopian bread injera can be made from sorghum, as well as many gluten-free beers and even biofuels.

As its popularity rises, sorghum is becoming much more common in grocery stores and markets. It’s definitely a grain that deserves a place at our tables.


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Teff: The New Super Food You Need to Try

Diana Vilibert   February 5, 2014

With fans like Gwyneth Paltrow and Victoria Beckham, it’s no wonder that teff is being touted as the next big super food. And Hollywood A-listers have good reason to love it—here are seven things you need to know about teff.

  •     It’s gluten-free, and can even be ground to make a flour alternative. Use it to make pie crusts, cookies and breads.
  •     It’s packed with protein and vitamin C (a nutrient not usually found in grains).
  •     It far surpasses other grains when it comes to calcium content—a cup of cooked teff will get you as much calcium as half a cup of cooked spinach.
  •     Teff is high in resistant starch, a type of starch that doesn’t break down into sugar. Instead, it passes into the large intestine largely undigested, making it great for appetite control, regulating blood sugar, and improving bowel function.
teff

    Teff has been around for over 4,000 years and is native to Ethiopia. If you’ve ever eaten at an Ethiopiant restaurant, you’ve probably tried it—when ground into flour and fermented, it’s called injera, a spongy, pancake-like bread used to scoop food.

It’s tiny—about the size of a poppy seed. Three thousand grains of teff weigh just one gram.

Stocking the cupboards? White teff has a milder flavor, while the darker varieties will give you an earthier taste. Try cooking it on its own with water, or add it to soups for a nutritional boost.

source: www.care2.com