Nutrition

Jun 11, 2020

The top 10 biggest myths about "alternative" nutrition

There are many different "belief systems" in the field of nutrition. Each of these has its own set of myths and misinterpretations. Here are the 10 biggest myths of "alternative" diets.

1. sugar is eight times more addictive than cocaine

Added sugar is a disaster when consumed in excess. There is no doubt about it, as the evidence for its harmful effects is overwhelming. Excess sugar can promote obesity, cause insulin resistance, promote the build-up of belly fat, exacerbate fatty liver and promote the development of serious diseases such as type 2 diabetes and heart disease (1, 2, 3, 4, 5, 6).

However, even if you are aware of these risks, it can be extremely difficult to avoid sugar. This is not only because sugar is almost everywhere, but also because people develop overwhelming cravings for foods that are high in sugar.

This has led many experts to believe that sugar (and the junk food that contains it) is downright addictive for many people. In fact, there is a lot of evidence to support this - both in animals and in humans. Sugar can stimulate the same areas of the brain as drug abuse and could also cause the same behavioral symptoms (7, 8).

Unfortunately, some people always have to take things to the extreme and claim that sugar is eight times more addictive than cocaine. This myth is indeed widespread in certain health circles. It is based on a study conducted with rats, which showed that these animals preferred water laced with sugar or saccharin (a very intense calorie-free sweetener) to intravenous cocaine (8).

This was a remarkable result, but it proves virtually nothing in relation to humans. Sugar is very unhealthy and potentially highly addictive. However, to say that it is more addictive than cocaine - one of the most addictive narcotics of all - is simply ridiculous.

As someone who has been addicted to both drugs and food, I can tell you that these two substances are in no way comparable.

To summarize: sugar can be addictive for many people. However, to say that it can be eight times more addictive than cocaine is completely false and is not supported by any scientific evidence.

2 Calories don't matter at all

Some people think that calories are all that matter when it comes to weight loss. Others think that calories are completely irrelevant. These people say that you can lose weight regardless of how many calories you eat, as long as you choose the right foods.

As with so many things, the truth lies somewhere in the middle. Eating certain foods can aid weight loss by stimulating metabolism (increased calorie consumption) and reducing appetite (reduced calorie intake).

In many cases, people can lose a lot of weight without ever having counted a single calorie. However, when these people lose weight, it means that more calories are leaving their body than calories are entering it. This is an indisputable scientific fact.

Even if some foods are more conducive to weight loss than others, calories are still extremely important for weight loss and weight gain. Of course, this doesn't mean you have to count calories to lose weight. Changing your diet so that a reduced calorie intake happens automatically and on "autopilot" can work just as well, if not better.

Summary: Some people believe that calories are completely irrelevant to weight loss or weight gain. However, even though calorie counting is not always necessary, calories still count.

3. cooking with olive oil is a bad idea

Extra virgin olive oil is the healthiest fat on the planet. It's loaded with heart-healthy monounsaturated fat and powerful antioxidants (10, 11).

However, many people believe that olive oil should not be used for cooking. It is claimed that the fats and antioxidants are sensitive to heat and could even turn into harmful substances under the influence of heat.

It is indeed true that oils can be sensitive to heat, but this applies primarily to oils rich in polyunsaturated fatty acids, which is the case for oils such as soybean oil and corn oil (12). However, the polyunsaturated fatty acid content of olive oil is only 10 to 11%, which is very low compared to most other vegetable oils (13).

There are many studies on olive oil and cooking that show that this oil retains its health-promoting properties even when exposed to high heat. Even when heated for 1.5 to 36 hours, there is only a small reduction in antioxidant and vitamin E content, but the majority of nutrients remain intact (14, 15, 16). The only bad thing that can happen is that the taste changes slightly.

Summary: It is a myth that olive oil is damaged when it is heated. Numerous studies show that the fats and antioxidants in olive oil can withstand cooking temperatures - even over a long period of time.

4. microwave ovens damage your food and release harmful radiation

Heating food in the microwave is quick and very convenient. However, some people believe that this convenience comes at a price. They claim that microwaves produce harmful radiation and damage healthy nutrients in food and that there are studies showing that microwaved food is very harmful.

However, if you go through the scientific literature and look for these studies, you can't find them anywhere. Microwave ovens are designed in such a way that they cannot release radiation. Studies also show that they are even better than other methods of preparation such as boiling or frying when it comes to protecting nutrients (17, 18, 19).

Some people don't want to use microwaves and that's perfectly fine. However, there is no evidence that these devices can cause harm and there are no scientifically valid arguments for avoiding them.

Summary: There are no published studies that show that microwave ovens can be harmful. Many studies show that they are more effective than boiling or frying when it comes to protecting nutrients.

5 Blood cholesterol levels don't matter

The old myths about saturated fat and dietary cholesterol have been debunked. Both have little effect on blood cholesterol levels in most people. If anything, they increase levels of the "good" HDL cholesterol and change the harmful LDL particles from small to large, with the larger particles being harmless (20, 21).

Studies also show that people who consume most of these nutrients do not have an increased risk of heart disease (22, 23, 24, 25). However, some people misunderstand this and think that blood cholesterol levels - the stuff your doctor measures - are also irrelevant.

It's true that the conventional numbers - total and LDL cholesterol - don't always give an accurate picture of the true risk for heart disease. But the LDL lipoproteins - the carriers that transport cholesterol in the bloodstream - are very important (26).

With few exceptions, high LDL cholesterol levels are a bad thing because it usually means you have a large amount of LDL particles (LDL-p) in your blood, which is closely linked to heart disease and death (26). Even though LDL cholesterol is not the enemy, the cholesterol-transporting LDL lipoproteins are important.

Summary: Dietary cholesterol and saturated fats are harmless. However, the lipoproteins that transport cholesterol in the bloodstream are very important for the risk of heart disease.

6. coffee bought in the supermarket contains large amounts of mycotoxins

Mycotoxins are toxins produced by mold (27). They are found in all kinds of food we eat. There is a persistent myth that coffee is generally contaminated with harmful levels of mycotoxins.

However, it is highly unlikely that this is actually the case as mycotoxins in food are strictly regulated. Harvests that exceed the safe limit are destroyed (28).

Molds are everywhere in our environment and mycotoxins are everywhere. Nearly everyone has measurable levels of mycotoxins in their blood (29). Studies have shown that consuming 4 cups of coffee a day would only give you 2% of the amount of mycotoxins that is considered safe, meaning there is still a massive safety margin (30).

So there really is no need to fear coffee because of mycotoxins.

Summary: It is completely false that ordinary coffee contains high levels of mycotoxins. Mycotoxins are everywhere, but the levels found in coffee are far below the safety limit.

7 Alkaline foods are healthy, acidic foods cause disease

The alkaline diet is very popular. Advocates of this diet claim that foods in our bodies are either acidic or alkaline. They say that alkaline foods lower the pH of the blood (making it more acidic) and that cancer cells can only grow in an acidic environment.

"Acidic" foods include meat, dairy and grain products, while "alkaline" foods are mainly plant-based foods such as vegetables and fruit. However, this is not supported by scientific research or even basic biochemistry (31, 32).

The truth is that blood pH is tightly regulated in the body. It simply does not change in the absence of serious toxicity or disease. Furthermore, cancer is very capable of growing in an alkaline environment and our blood is by definition slightly alkaline (33).

An alkaline diet can indeed be healthy, but this is more because it is based on healthy, whole foods. This has nothing to do with foods being acidic or alkaline.

Summary: It is not true that food can change the pH of the blood and the alkaline diet is not supported by any scientific basis.

8. eating dairy products is bad for your bones

The myth that dairy products can cause osteoporosis is an extension of the alkaline diet myth. It is claimed that dairy proteins make the blood more acidic, so the body has to use calcium from the bones to neutralize the acidity.

However, dairy products have several properties that make them - quite literally - the perfect food for bones. They are rich in calcium and phosphorus, the main building blocks of bones. They also contain vitamin K, a nutrient that is crucial for bone formation (34, 35, 36).

Last but not least, they are rich in high-quality animal protein, which has been shown in numerous studies to be beneficial for bone health (37, 38).

Studies show that the consumption of dairy products leads to improved bone health, higher bone density and a reduced risk of fractures in all age groups (39, 40, 41, 42). Many of these studies are controlled human studies - the gold standard of science.

Although dairy products are not essential for bone health, the evidence shows that they can be very beneficial.

Summary: Although some people claim the opposite, most studies show that dairy products are very beneficial for bone health.

9. carbohydrates are inherently harmful

Diets high in carbohydrates have many benefits. Studies show that they can cause rapid weight loss and improve important health markers (43, 44, 45). The effects on metabolic syndrome and type 2 diabetes are particularly notable (46, 47).

Many people believe that the fact that lowering carbohydrate intake can help treat these problems means that it must be the carbohydrates that caused these problems in the first place. This has led many supporters of low-carb diets to demonize all high-carb foods, which includes "real" foods such as potatoes, apples and even carrots.

It is true that refined carbohydrates, including added sugars and refined grains, can contribute to weight gain and the development of metabolic syndrome (48, 49, 50). However, this is not true for whole carbohydrate sources. There have been numerous populations around the world that have enjoyed excellent health despite following a high-carbohydrate diet based on real foods.

If metabolic problems such as obesity and type 2 diabetes have already set in, then low carbohydrate diets can help - there is no doubt about that. But this does not mean that carbohydrates themselves have caused these health problems.

Even though these foods are out of reach on a very low-carb diet, many people can remain completely healthy by eating plenty of unprocessed carbohydrate-rich foods. As with most things in nutrition, this depends heavily on the individual. A low carbohydrate diet works very well for some people, but high carbohydrate diets work just as well for others.

Summary: Low carbohydrate diets are effective. However, this does not mean that carbohydrates in the form of whole foods are inherently fattening or harmful.

10. agave nectar is a healthy sweetener

Unhealthy foods are the number one reason the world is sicker and fatter than ever before. Surprisingly, many of these foods are considered healthy and even categorized as "health foods". A good example of this is the sweetener agave nectar.

As we now know, one of the primary reasons for the harmful effects of added sugar is its high fructose content. Fructose can only be processed by the liver in certain quantities. When the liver becomes overloaded with fructose, it begins to convert fructose into fat (51, 52). This can lead to a variety of metabolic problems and is believed to be one of the leading contributing factors to many common diseases (53).

And this is where things start to get interesting. Agave nectar contains a higher percentage of fructose than regular sugar. While household sugar is about 50% fructose, agave nectar is 85% fructose (54). It is therefore probably no exaggeration to say that agave nectar is probably the unhealthiest sweetener of all. Agave nectar makes sugar look healthy by comparison - and that's saying a lot.

References:

https://www.healthline.com/nutrition/10-biggest-myths-in-alternative-nutrition

Jun 04, 2020

How to lose weight fast 3 simple, science-based steps

There are many ways to lose weight quickly. However, most of them will leave you feeling hungry and unsatisfied. Unless you have iron willpower, hunger will cause you to quickly abandon these plans.

The plan we will describe here will:

Significantly reduce your appetite
Make you lose weight faster without hunger
Improve your metabolic health at the same time.

Here is a simple 3 step plan to lose weight fast

1. reduce your sugar and starch intake

The most important part is to reduce your sugar and starch (carbohydrate) intake. If you do this, then your hunger levels will decrease and you will end up eating fewer calories (1). And instead of burning carbohydrates for energy, your body will start to feed on stored fat.

Another benefit of reducing carbohydrate intake is that it lowers insulin levels, which encourages your kidneys to excrete excess sodium and water from the body. This reduces potential bloating and unnecessary water weight (2, 3).

It is not uncommon to lose up to 5 kilos (and sometimes even more) of weight during the first week of such a diet, this weight being made up of body fat and water weight. Below is a graph from a study (4) comparing low-carbohydrate and low-fat diets in overweight or obese women. As you can easily see, the group on the very low-carb diet lost much more weight over a 24-week period than the group on the low-fat diet.

What was particularly interesting in this context was that the low-carbohydrate group was allowed to eat until they were full, while the members of the low-fat group had to reduce their calories in a targeted manner and felt hungry.

Reduce your carbohydrate intake and you will automatically start to eat fewer calories without feeling hungry (5). Simply put, fat loss works on autopilot when you reduce your carbohydrate intake.

Summary: Eliminating sugar and starch (carbohydrates) from your diet will reduce your appetite, lower your insulin levels and help you lose weight faster without hunger.

2. eat protein, fat and vegetables

Each of your meals should include a source of protein, a source of fat and low-carb vegetables. If you structure your meals in this way, it will automatically bring your carbohydrate intake into the recommended range of 20 to 50 grams per day.

Protein sources

Meat: Beef, poultry, pork, lamb, etc.
Fish and seafood: salmon, trout, shrimp, etc. etc.
Eggs: Whole eggs including the yolk are best.

The importance of protein cannot be overemphasized. Protein has been shown to increase metabolic rate by 80 to 100 kcal per day (6, 7, 8).

Protein-rich meals can also reduce cravings and obsessive thoughts about food by 60%, halve cravings for late night snacks and make you feel so full that you automatically eat 441 kcal less per day - all just by adding protein to your diet (9, 10). When it comes to losing weight, protein is the king of nutrients.

Low carbohydrate vegetables

Broccoli
Cauliflower
spinach
Tomatoes
Cabbage
Brussels sprouts
Cucumber
Etc.

Don't shy away from loading up your plate with low-carb vegetables. You can eat massive amounts of these vegetables without raising your net carbohydrate intake above 20 to 50 grams per day. A diet based mainly on meat and vegetables contains all the fiber, vitamins and minerals you need to stay healthy.

Sources of fat

Olive oil
coconut oil
avocado oil
butter

Eat 2 to 3 meals a day. If you feel hungry in the afternoon, add a fourth meal. Don't be afraid to eat fat, as trying to eat low-carb and low-fat at the same time is the perfect recipe for failure. You will feel miserable and give up on the plan.

Summary: Make each meal consist of a protein source, a fat source and low-carb vegetables. This will get you into the 20 to 50 gram carbohydrate range and significantly reduce your hunger.

3. train 3 days a week with weights

You don't have to exercise to lose weight, but it is recommended that you do. The best option is to work out at the gym 3 to 4 days a week. Do a warm-up workout and move some weights. If you are new to the gym, ask a trainer for advice.

Working out with weights will help you burn a lot of calories and prevent your metabolism from slowing down, which is a common side effect of weight loss (11, 12). Studies have shown that you can even gain some muscle during low-carb diets while losing significant amounts of body fat (13).

If training with weights is not an option for you, then you can also do some cardio workouts such as walking, jogging, running, cycling or swimming.

Summary: It is best to do some form of resistance training such as training with weights. If this is not an option, cardio workouts can also be effective.

Optional - Perform a carbohydrate refeed once a week

You can give yourself a little diet break one day a week and eat more carbohydrates. Many people prefer to do this on Saturdays. It is important to stick to healthy sources of carbohydrates such as oatmeal, rice, quinoa, potatoes, fruit, etc.

However, this only applies to that one higher-carb day - if you start doing this more than once a week, you won't see much success with this plan. If you need to have a cheat meal and eat something unhealthy, then do so on that day.

You should be well aware of the fact that cheat meals or carbohydrate refeeds are not necessary - however, they can help to increase levels of some fat-burning hormones such as leptin and thyroid hormones (14, 15).

You will gain some weight during your refeed day, but most of this will be water weight that you will lose over the next 1 to 2 days.

Summary: Having one day a week where you eat more carbohydrates is perfectly fine, although not necessary.

What about calories and portion control?

It is not necessary to count calories as long as you keep your carbohydrate intake very low and stick to protein, fat and low-carb vegetables. If you still want to count carbohydrates, you will find many calorie calculators on the internet. There are also a variety of apps that can help you count your daily calories.

The primary goal of this plan is to keep your carbohydrate intake below 20 to 50 grams per day and consume the rest of your calories in the form of protein and fat.

9 weight loss tips to make things easier (and faster)

Here are 9 more tips that will help you lose weight even faster:

Eat a high-protein breakfast: Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day (16, 17).
Avoid sugary drinks and fruit juices: These are the most fattening things you can put in your body and avoiding them can help you lose weight (18, 19).
Drink water half an hour before your meals: One study showed that drinking water half an hour before meals increased weight loss by 44% over 3 months (20).
Eat soluble fiber: Studies have shown that soluble fiber can reduce body fat - especially in the abdominal area. Fiber supplements such as glucomannan can also help (21, 22).
Drink coffee or tea: If you're a coffee or tea drinker, drink as many of these caffeinated beverages as you like, as the caffeine they contain can increase your metabolic rate by 3 to 11% (23, 24, 25).
Eat mostly whole, unprocessed foods: Base the majority of your diet on whole foods. These are healthier, more filling and less likely to make you overeat.
Eat your food slowly: Fast eaters gain more weight over time. Eating slowly will make you feel fuller and increase levels of weight-loss hormones (26, 27).
Weigh yourself every day: Studies show that people who weigh themselves every day are more likely to lose weight and maintain their new weight in the long term (28, 29).
Make sure you get enough quality sleep every night: Poor sleep is one of the biggest risk factors for weight gain. So it's important that you pay attention to your sleep (30).

Summary: It's most important that you stick to the 3 rules, but there are also a few other things that can speed up your progress.

How fast you will lose weight (and other benefits)

You can expect to lose 5 to 10 pounds (in some cases more) of weight during the first week. This will be followed by consistent weight loss. I personally lose 3 to 4 pounds each week when I strictly follow these strategies.

If you haven't dieted before, then it will probably go a little faster. The more weight you have to lose, the faster you will lose it.

During the first few days you may feel a little strange. Your body has been burning carbohydrates all these years, so it may take some time to get used to burning fat instead. This is also known as the 'keto flu' and usually passes after a few days. Adding some extra salt to your diet can help with this.

Despite many decades of "anti-fat" hysteria, a low-carb diet can improve your health in many ways:

Blood sugar tends to drop during a low-carb diet (31).
Triglyceride levels tend to decrease (32).
The levels of small, dense LDL cholesterol particles will decrease (33, 34).
The levels of the "good" HDL cholesterol will rise (35).
Blood pressure will improve significantly (36, 37).
And to make things even better, following a low-carb diet seems to be just as easy as following a low-fat diet.

Summary: You can expect to lose a lot of weight, but it will depend on the individual as to how quickly this will ultimately happen. Low carbohydrate diets also improve your health in many ways.

You don't have to starve yourself to death to lose weight

If you have an existing medical condition, you should speak to your doctor before making any changes to your diet, as the diet plan outlined here may reduce your need for certain medications.

By reducing carbohydrates and therefore insulin levels, you change your hormonal environment and make your body and mind "want" to lose weight. This leads to drastically reduced appetite and hunger, eliminating the main reason why most people give up quite quickly on conventional weight loss methods.

This has been shown to help you lose up to two to three times as much weight as a typical low-fat, calorie-restricted diet (38, 39, 40). Another benefit for the more impatient is the initial loss of water weight, which can make a big difference on the scales the next morning.

With this plan, you can eat until you're full and still lose a ton of fat. Welcome to diet paradise.

References:

Source: https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible

May 26, 2020

All about prebiotics and probiotics

Even though the terms "prebiotics" and "probiotics" sound similar, they are quite different things. Below, we will look at these differences in more detail and how these ingredients can promote overall health. Before beginning these considerations, it's important to know that the large intestine is home to trillions of bacteria from over 500 different species, some of which are good for your health. Bacteria such as Lactobacillus, Bifidus and Acidophilus have a wide range of functions, from improving immune function to synthesizing some vitamins.

What are prebiotics and probiotics?

Prebiotics are certain forms of fiber that cannot be digested by the gut. Instead, they are digested by bacteria that live in the large intestine. As a result, prebiotics provide a food source that promotes the growth of these good bacteria.

Probiotics are live bacteria that are consumed to increase the amount of natural bacteria already living in the digestive tract. Probiotics can be consumed in the form of fermented foods or supplements, among others (1). They promote a healthy balance of gut flora and are associated with a range of health benefits.

Where do prebiotics and probiotics come from?

As mentioned earlier, prebiotics are forms of dietary fiber found in higher amounts in foods such as garlic, leeks, onions, asparagus and whole wheat. The best known source of probiotics is fermented dairy products such as yogurt. However, live probiotics can be added to many foods and supplements.

Benefits of prebiotics and probiotics

Both prebiotics and probiotics help to increase the number of good bacteria living in the digestive tract and improve their health. This results in some potential health benefits. These health benefits include weight loss support, better digestion, improved immune system function and many more, which we will discuss in detail later (2, 3).

These health benefits are thought to be the result of probiotics' ability to restore the natural balance of gut bacteria, also known as gut flora (4). An imbalance in this case means that there are too many bad bacteria and not enough healthy bacteria in the gut, which can be the result of illness, taking medications such as antibiotics, a poor diet and other reasons.

Consequences of this can include problems with the digestive system, allergies, mental health issues, obesity and more (5).

Other benefits of probiotics are that they can prevent a whole range of diseases and even cancer. It has been theorized that increasing the number of good bacteria could reduce the number of bacteria that are a contributing factor to the development of colon cancer. A clinical study has shown that the consumption of probiotics was able to reduce the likelihood of occurrence and severity of respiratory infections such as colds and flu in children.

The main health benefits of probiotics and the scientific evidence at a glance

Probiotics can help prevent or treat diarrhea

Probiotics are known for their ability to prevent diarrhea or reduce the severity of diarrhea. Diarrhea is a common side effect of antibiotics, which is due to the fact that antibiotics can disrupt the balance of good and bad bacteria in the gut (6).

Several studies suggest that the use of probiotics results in a reduced risk of antibiotic treatment-related diarrhea (7, 8, 9). One study found that taking probiotics reduced the incidence of antibiotic-related diarrhea by 42% (10).

However, probiotics can also help with other forms of diarrhea that are not associated with antibiotic use. A large study review of 35 scientific studies found that certain strains of probiotics can reduce the duration of infectious diarrhea by an average of 25 hours (11). Probiotics were found to reduce the risk of traveler's diarrhea by 8%. They also reduced the risk of diarrhea from other causes by 57% in children and 6% in adults (12).

The effectiveness varies depending on the type and dose of probiotics used (13). Strains such as Lactobacillus Rhamnosus, Lactobacillus Casei and the yeast Saccharomyces Boulardii are most commonly associated with a reduced risk of diarrhea (9, 12).

Summary: Probiotics can reduce the risk and severity of different types of diarrhea.

Probiotic supplements can lead to improvement in some mental illnesses

An increasing number of studies link gut health to mental health (14). Both animal and human studies have concluded that probiotic supplements can improve some mental disorders (15).

A review of 15 human studies found that supplementation with Bifidobacterium and Lactobacillus strains for 1 to 2 months can relieve anxiety, depression, autism, obsessive-compulsive disorder and memory impairment (15).

One study observed chemical workers over a period of 6 weeks. Those who consumed 100 grams of probiotic yogurt per day or took a probiotic in capsule form experienced benefits in terms of general health, as well as relief from depression, anxiety and stress (16).

Benefits were also observed in a study conducted with 40 subjects suffering from depression. Taking a probiotic supplement for 8 weeks reduced the severity of depression and lowered levels of C-reactive proteins (a marker of inflammation) and hormones such as insulin (17).

Summary: Scientific research shows that taking probiotics could help alleviate symptoms of mental disorders such as depression, anxiety, stress and memory problems.

Certain probiotic strains can help keep the heart healthy

Probiotics may help keep the heart healthy by lowering levels of "bad" LDL cholesterol and blood pressure. Certain lactic acid-producing bacteria can lower cholesterol levels by breaking down bile acid in the digestive tract (18).

Bile acid - a naturally occurring fluid consisting largely of cholesterol - aids digestion. By breaking down bile acid, probiotics can prevent it from being absorbed in the digestive tract, from where it enters the bloodstream as cholesterol (19).

A review of 5 studies found that consuming probiotic yogurt for 2 to 8 weeks lowered total cholesterol levels by 4% and LDL cholesterol levels by 5% (20).

Another study of 6 months duration found no changes in total cholesterol levels or LDL cholesterol levels, but the scientists were able to observe small increases in the levels of "good" HDL cholesterol (21).

The consumption of probiotics could also lower blood pressure. A review of 9 studies concluded that probiotic supplements could lower blood pressure, albeit only slightly (22). To benefit from blood pressure benefits, supplementation had to exceed a duration of 8 weeks and a daily dose of 10 million CFUs (22).

Summary: Probiotic supplements may protect the heart by lowering levels of "bad" LDL cholesterol and modestly lowering blood pressure.

Probiotics may reduce the severity of certain allergies and eczema

Certain probiotic strains may reduce the severity of eczema in infants and children. One study found that symptoms of eczema were reduced in infants who received probiotic-enriched milk compared to infants who received regular milk (23).

Another study examined children of women who had taken probiotics during pregnancy. These children had an 83% lower risk of developing eczema during the first two years of life (24).

The link between probiotics and reduced severity of eczema is still weak and further research is needed to confirm this link (25, 26).

Some probiotics could also reduce inflammatory reactions in people who suffer from an allergy to milk or dairy products. However, here too the evidence is weak and further research is needed (27).

Summary: Probiotics can reduce the risk and severity of certain allergies such as eczema in children. However, more studies are needed to definitively confirm this.

Probiotics can reduce the symptoms of certain digestive tract conditions

Over one million people in the US suffer from inflammatory bowel diseases such as ulcerative colitis and Crohn's disease (28). Certain types of probiotics from the Bifidobacterium and Lactobacillus strains have been shown to reduce the symptoms of the disease in people with mild ulcerative colitis (29).

Surprisingly, one study found that supplementation with the probiotic E. coli Nissle was as effective as a drug used for this purpose in maintaining relief in people with ulcerative colitis (30).

However, probiotics do not appear to have a significant effect in Crohn's disease (31). However, there is evidence that probiotics may have benefits in other bowel diseases. Early research suggests that they may reduce symptoms in irritable bowel disease (32).

Probiotics have also been shown to reduce the risk of severe necrotizing enterocolitis by 50%. This is a fatal intestinal disease that can occur in premature infants (33).

Summary: Probiotics may help reduce the symptoms of various intestinal diseases such as ulcerative colitis, irritable bowel disease and necrotizing enterocolitis.

Probiotics may help improve the function of the immune system

Probiotics may help boost your immune system and inhibit the growth of harmful gut bacteria (34). Some probiotics have also been shown to promote the production of natural antibodies in the body. They may also increase the activity of immune cells such as IgA-producing cells, T lymphocytes and natural killer cells (35, 36).

A large study review concluded that taking probiotics could reduce the risk and duration of respiratory tract infections. However, the quality of the evidence was low (37).

Another study of 570 children found that taking the strain Lactobacillus GG reduced the frequency and severity of respiratory tract infections by 17% (38).

The probiotic Lactobacillus Crispatus has also been shown to reduce the risk of urinary tract infections in women by 50% (39).

Summary: Probiotics may help to strengthen the immune system and protect against infections.

Probiotics may help lose weight and belly fat

Probiotics may support weight loss through a number of different mechanisms (49). For example, some probiotics prevent the absorption of dietary fat in the gut. This fat is excreted in the stool instead of being stored as body fat (41, 42).

Probiotics can also help you feel fuller for longer, burn more calories and store less fat. This is partly related to an increase in levels of certain hormones such as GLP-1 (43, 44).

But probiotics may also support weight loss directly. In one study, dieting women who took Lactobacillus Rhamnosus over a 3-month period lost 50% more weight than women who were given a placebo alone (45). Another study conducted with 210 subjects found that even low doses of Lactobacillus Gasseri resulted in an 8.5% reduction in abdominal fat over a 12-week period (46).

However, it is important to be aware that not all probiotics support weight loss. Some studies have surprisingly found that certain probiotics such as Lactobacillus Acidophilus can even lead to weight gain (47).

All in all, more studies are needed to better understand the link between probiotics and weight (48).

Summary: Certain probiotics may promote weight and fat loss, while others have been associated with weight gain.

Disadvantages and side effects

The side effects of consuming prebiotics are the same as those of a high-fiber diet. Not everyone tolerates a rapid increase in fiber intake well. Diarrhea, flatulence and other stomach problems can be the result. For this reason, it is important to increase the intake of prebiotics slowly. Probiotics are well tolerated by most people - just look at how many people eat yogurt regularly. It is therefore very safe and harmless to consume probiotics under normal circumstances. However, there is a small group of people who suffer side effects from probiotics. People with a severely compromised immune system can develop sepsis (bacteria entering the bloodstream) as a result of consuming probiotics. However, this is extremely unlikely in healthy people.

Recommended intake

The amount of fiber consumed daily from all sources combined (which includes probiotics) should be around 30 grams. However, it is important to remember to increase your fiber intake slowly to prevent digestive problems. The recommended dosage for probiotics is a little more complicated. One study showed that 100 million Lactobacillus bacteria per day were effective in preventing infections. However, the amount of bacteria you take is not so easy to determine as manufacturers do not always state this on the label. The timing of intake is not important with prebiotics and probiotics.

Prebiotics and probiotics sources

You can take probiotics in the form of a range of different foods or in the form of supplements.

Live probiotic cultures are often found in fermented dairy products such as yogurt and certain milk drinks. Fermented foods such as pickled vegetables, tempeh, miso, kefir, kimchi, sauerkraut and fermented soy products may also contain some lactic acid bacteria.

Alternatively, you can take probiotics in the form of tablets, capsules or powder, which contain these bacteria in dried form. Many supplements contain prebiotics, but their presence is not always obvious. Very rarely do manufacturers use the term prebiotics on the label. Instead, manufacturers usually state directly the prebiotics they use (e.g. inulin, fructooligosaccharides, etc.). If you are looking for prebiotics in supplements, you should therefore make sure that the product contains soluble fiber. Quite often so-called greens supplements contain prebiotics.

Fortunately, probiotics are somewhat easier to find. Supplement manufacturers quite often advertise the presence of probiotics and the types of bacteria they contain (e.g. Lactobacillus, Bifidus, etc.). Generally, the names of bacteria end with the syllable "-us". So if you see an ingredient with "-us" at the end, there is a good chance that it is a probiotic. So-called greens products are often good sources of probiotics. However, probiotics are sometimes also found in protein powders and other supplements.

Combinations with other supplements

Prebiotics and probiotics should be part of any balanced diet, regardless of goals and training status. For this reason, they combine well with any other supplement.

References:

https://www.ncbi.nlm.nih.gov/pubmed/24912386
https://www.ncbi.nlm.nih.gov/pubmed/21229254
https://www.ncbi.nlm.nih.gov/pubmed/24780623
https://www.ncbi.nlm.nih.gov/pubmed/15481739
https://www.ncbi.nlm.nih.gov/pubmed/22424233
https://www.ncbi.nlm.nih.gov/pubmed/19018661
https://www.ncbi.nlm.nih.gov/pubmed/2669508
https://www.ncbi.nlm.nih.gov/pubmed/22570464
https://www.ncbi.nlm.nih.gov/pubmed/22071814
https://www.ncbi.nlm.nih.gov/pubmed/22570464
https://www.ncbi.nlm.nih.gov/pubmed/21069673
https://www.ncbi.nlm.nih.gov/pubmed/16728323
https://www.ncbi.nlm.nih.gov/pubmed/18542041
https://www.ncbi.nlm.nih.gov/pubmed/25862297
https://www.ncbi.nlm.nih.gov/pubmed/27413138
https://www.ncbi.nlm.nih.gov/pubmed/25879690
https://www.ncbi.nlm.nih.gov/pubmed/26706022
https://www.ncbi.nlm.nih.gov/pubmed/16517616
https://www.ncbi.nlm.nih.gov/pubmed/22611376
https://www.ncbi.nlm.nih.gov/pubmed/11114681
https://www.ncbi.nlm.nih.gov/pubmed/12209372
https://www.ncbi.nlm.nih.gov/pubmed/25047574
https://www.ncbi.nlm.nih.gov/pubmed/11069570
https://www.ncbi.nlm.nih.gov/pubmed/23083673
https://www.ncbi.nlm.nih.gov/pubmed/18843705
https://www.ncbi.nlm.nih.gov/pubmed/26044853
https://www.ncbi.nlm.nih.gov/pubmed/10024217
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3576554/
https://www.ncbi.nlm.nih.gov/pubmed/25793197
https://www.ncbi.nlm.nih.gov/pubmed/15479682
https://www.ncbi.nlm.nih.gov/pubmed/18270836
https://www.ncbi.nlm.nih.gov/pubmed/19091823
https://www.ncbi.nlm.nih.gov/pubmed/2472325
https://www.ncbi.nlm.nih.gov/pubmed/1280195
https://www.ncbi.nlm.nih.gov/pubmed/14557292
https://www.ncbi.nlm.nih.gov/pubmed/12369194
https://www.ncbi.nlm.nih.gov/pubmed/25927096
https://www.ncbi.nlm.nih.gov/pubmed/11387176
https://www.ncbi.nlm.nih.gov/pubmed/21498386
https://www.ncbi.nlm.nih.gov/pubmed/24070562
https://www.ncbi.nlm.nih.gov/pubmed/25884980
https://www.ncbi.nlm.nih.gov/pubmed/18684338
https://www.ncbi.nlm.nih.gov/pubmed/23836895
https://www.ncbi.nlm.nih.gov/pubmed/20927337
https://www.ncbi.nlm.nih.gov/pubmed/24299712
https://www.ncbi.nlm.nih.gov/pubmed/23614897
https://www.ncbi.nlm.nih.gov/pubmed/2263432
https://www.ncbi.nlm.nih.gov/pubmed/26032481

The 18 best healthy foods to gain weight quickly

For some people, gaining weight or building muscle can be just as difficult as losing weight for others. However, simply adding certain foods to your diet can make your efforts to gain more weight and muscle mass both healthier and more effective.

Here are 18 of the best foods that will help you build weight and muscle in a healthy way.

1. homemade protein smoothies

Homemade protein smoothies can be a very nutritious and quick way to gain weight. Making your own smoothies is the best choice, as commercial versions are often overloaded with sugar and lack important nutrients. In addition to this, you have full control over the taste and nutritional content.

Here is a small selection of delicious variations for you to try. You can combine any of these with 500 ml of milk or an alternative such as almond milk.

Chocolate Banana Nut Shake: Mix 1 banana, 1 scoop of chocolate flavored whey protein and a tablespoon (15 g) of peanut butter or other nut butter.
Vanilla Berry Shake: Mix one cup (250 ml) of fresh or frozen mixed berries, 1 cup of plain yogurt and 1 scoop of vanilla flavored whey protein.
Chocolate hazelnut shake: Mix 500 ml of chocolate milk with a scoop of chocolate-flavored whey protein, 1 tablespoon (15 g) of hazelnut butter and 1 avocado.
Caramel Apple Shake: Mix a sliced apple, 1 cup (250 ml) of plain yogurt, 1 scoop of caramel or vanilla flavored whey protein and 1 tablespoon of sugar-free caramel sauce.
Vanilla Blueberry Shake: Mix 1 cup fresh or frozen blueberries, 1 scoop vanilla flavored whey protein, 1 cup (250 ml) vanilla yogurt and sweetener to taste.)
Super Greens Shake: Blend 1 cup (250 ml) of spinach, 1 avocado, 1 banana, 1 cup (250 ml) of pineapple and 1 scoop of unflavored whey protein or 1 scoop of vanilla flavored whey protein.

All of these smoothies provide between 400 and 600 kcal in combination with a large amount of protein and other important nutrients, vitamins and minerals.

2. milk

Milk has been used for decades as a weight gainer and to help build muscle (1). It provides balanced amounts of protein, carbohydrates and fat and is a good source of calcium and other minerals and vitamins (2).

For those trying to build more muscle mass, milk is an excellent source of protein, providing both casein and whey protein. Scientific research has shown that milk, in combination with weight training, can help you build muscle (3, 4). Other studies have concluded that milk or a combination of casein and whey protein can lead to greater gains in muscle mass than other types of protein (4, 5).

Try having a glass or two of milk as a snack, with a meal or before and after training.

3. rice

Rice is a convenient, inexpensive source of carbohydrates that can help you gain weight. One cup (165 grams) of cooked rice provides 190 kcal, 43 grams of carbohydrates and very little fat (6). Rice has a fairly high calorie density, which means you can easily consume a large amount of calories and carbohydrates in just one serving. This can help you consume more food, especially if you have a small appetite and get full quickly.

If you're on the go or in a rush, you can add a packet of microwave rice to other protein sources and prepared meals. Another popular method is to prepare a large pot of rice for the entire week and combine it with some protein and healthy fats.

However, extremely large portions of rice may not be wise due to their potential arsenic and phytic acid content. Arsenic can have a toxic effect and phytic acid can reduce the absorption of zinc and iron (7).

4 Nuts and nut butters

Nuts and nut butters are a perfect choice if you are looking to gain weight. A small handful of almonds contains over 7 grams of protein and 18 grams of healthy fats (8). Since nuts are high in calorie density, just two handfuls of nuts a day with a meal or as a snack can quickly add several hundred Kcal to your diet.

Nut butters can be added to a variety of snacks and dishes such as smoothies, yogurts and many more. Make sure to choose nut butters with 100% nut content without added sugar and added oils and fats.

5. red meat

Red meat is probably the best muscle building food you will find on the market. Steak, for example, contains about 3 grams of leucine per 170 grams. Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and build new muscle tissue (9). In addition to this, red meat is one of the first food sources of creatine, which is probably the best and most effective muscle building supplement of all (10).

Choosing fattier meats, which provide more calories than leaner meats, can help you consume a few extra calories and gain weight.

In one study, 100 older women added 170 grams of red meat to their diet and performed resistance training six days a week over a six-week period. The women gained muscle mass, increased their strength by 18% and increased their levels of the important muscle-building hormone IGF-1 (11).

Both lean and fattier varieties of red meat are excellent sources of protein, with fattier meats providing more calories, which can help you gain weight.

6. potatoes and starchy products

Potatoes and other starchy foods are a convenient and inexpensive way to get extra calories. Try choosing one of the following healthy sources of starchy carbohydrates:

uinoa
Oats or oatmeal
corn
buckwheat
Potatoes and sweet potatoes
pumpkin
Root vegetables
Beans and pulses

Potatoes and other starchy foods not only add carbohydrates and calories to your diet to help you gain weight - they also replenish your muscles' glycogen stores. Glycogen is the preferred source of energy for most (sporting) activities (14, 15).

Many of these carbohydrate sources also provide important nutrients and fiber, as well as resistant starch, which can serve as food for healthy gut bacteria (14, 15)

7. salmon and oily fish

Like red meat, salmon and oily fish are excellent sources of protein and healthy fats. Of all the nutrients that salmon and other fatty fish provide, omega-3 fatty acids are among the most important and well-known. Omega-3 fatty acids have numerous health benefits and can help fight disease (16).

170 grams of salmon fillet provides about 350 kcal and 4 grams of omega-3 fatty acids. In addition, this amount of salmon contains 34 grams of high quality protein, which can help you build muscle and gain weight (17).

8 Protein supplements

The use of protein supplements is a common strategy among athletes and bodybuilders who want to gain weight. Whey protein supplements and weight gainers can be a convenient and cost-effective strategy for gaining weight and muscle mass when combined with strength training (18, 19).

Some people think that whey protein is unhealthy or unnatural, but this is not the case. Whey protein is made from milk and has been shown to positively influence numerous health markers and reduce the risk of a number of diseases (20, 21, 22).

Whey protein may be even more important if you exercise, as it increases your daily protein requirements. Just like meat or other animal products, whey protein contains all the essential amino acids needed to stimulate muscle growth (23, 24, 25). You can consume it before and/or after your workout or at any other time of the day.

9. dried fruit

Dried fruit is a high-calorie snack that also provides you with large amounts of antioxidants and micronutrients (26). You can find many different types of dried fruit on the market. However, these usually have a very high sugar content and are therefore not ideal for a fat loss diet.

However, this potential disadvantage for weight loss makes dried fruit an excellent food for weight loss, not least because dried fruit is convenient to eat anywhere and tastes great.

While many people believe that fruit loses most of its nutrients during the drying process, this is not the case. Dried fruit contains high amounts of fiber and most of the vitamins and minerals remain intact (26, 27).

Try combining some dried fruit with a protein source such as meat or a whey protein shake. Dried fruit also goes well with nuts and plain yogurt - a combination that provides a good mix of protein, healthy fats and other key nutrients.

10. wholemeal bread

Wholemeal bread is another good source of carbohydrates that can help you gain weight. You can put together some very simple, calorie-rich and balanced meals by combining whole grain bread with protein sources such as eggs, meat and cheese. When buying whole grain bread, look for natural whole grain bread and grain bread.

11. avocados

Avocados are overloaded with healthy fats. Unlike other fruits, avocados have a fairly high calorie density, making them great for weight loss support.

One large avocado provides about 322 kcal, 29 grams of fat and 17 grams of fiber (28). In addition, avocados are rich in vitamins, minerals and numerous healthy plant compounds.

Try adding avocados to your main meals and other dishes such as omelettes or sandwiches.

12. healthy cereals

Healthy cereals/grain products can be an excellent source of carbohydrates, calories and other nutrients. While you should avoid processed, high-sugar cereals, healthier forms such as oatmeal can provide an excellent source of carbohydrates for your diet. Grain-based cereals and oats also contain healthy nutrients such as fiber and antioxidants (29).

When buying cereals, focus on the following sources:

Oats
muesli
multigrain products
Bran

Always check the label to make sure you're avoiding cereals that contain processed grains or added sugars.

13. cereal bars

Some of the healthier cereal bars on the market can make a great on-the-go snack. They are also a good choice for pre- and post-workout, as they tend to contain a mix of slow and fast-digesting carbohydrates.

As with cereals, you should stick to products made from healthy whole grains. You can also find granola bars on the market that contain other healthy ingredients such as dried fruit, nuts or seeds.

As an on-the-go snack or meal, you can combine granola bars with protein sources such as plain yogurt, boiled eggs, meat or a protein shake.

14. dark chocolate

High quality dark chocolate provides a large amount of antioxidants and a variety of health benefits. Most people recommend eating dark chocolate with a cocoa content of at least 70%.

Like other high-fat foods, dark chocolate has a high calorie density, which means that it is easy to consume too many calories with the help of dark chocolate. 100 grams of dark chocolate provides about 600 kcal and is packed with micronutrients and health-promoting compounds including fiber, magnesium and antioxidants (30).

15 Cheese

Cheese has been a staple food for centuries. Like dark chocolate, cheese is high in calories and fat, and if you eat it in large quantities, it's also a very good source of protein (31).

Since cheese is delicious, you can easily incorporate it into most dishes and get hundreds of extra calories without much effort.

16 Whole eggs

Eggs are one of the healthiest muscle-building foods on the planet. They provide an excellent combination of high quality protein and healthy fats. It's important to eat the whole egg, as most of the healthy and beneficial nutrients are found in the yolk of the egg.

Unless you suffer from an intolerance to eggs, there is no need to limit your egg intake - you can easily eat three or more eggs a day without worry and many athletes and bodybuilders will even eat 6 or more eggs a day.

17. full fat yogurt

Full-fat yogurt is another healthy and convenient snack. It has an excellent nutritional profile that includes a well-balanced mix of protein, carbohydrates and fat.

There are numerous yogurt-based recipes to support health and weight gain. Here are some of them:

Yogurt with fruit: mix 1 to 2 cups of yogurt with fresh or dried fruit. You can also add nuts, seeds, honey, granola or coconut flakes
Chocolate peanut butter pudding: Mix 1 to 2 cups of yogurt with 100% pure cocoa powder, peanut butter or another nut butter and a sweetener such as stevia. You can also add a scoop of whey protein for an extra protein boost.
Yogurt Parfait: Mix 1 to 2 cups of yogurt with granola and mixed berries in several layers to make a delicious and balanced snack that can also be a tasty breakfast.
Smoothies: Yogurt can be added to virtually any smoothie to increase the protein content and give the smoothie a creamier texture.

18 Healthy fats and oils

Healthy fats and oils are some of the most calorie dense foods available. Healthy oils include extra virgin olive oil, avocado oil and coconut oil.

If you simply add a tablespoon (15 ml) of oil to sauces, salads or when cooking, you can quickly consume an additional 135 kcal.

Conclusion

The secret behind building muscle and weight is to eat more calories than you burn. Training with weights is of course also important to ensure that the extra calories are used to build muscle and not fat.

Incorporate the foods on this list into your meals and your preferred eating plan and you can stick with it for the long haul.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2569005/
http://nutritiondata.self.com/facts/dairy-and-egg-products/69/2
https://www.ncbi.nlm.nih.gov/pubmed/19997019
https://www.ncbi.nlm.nih.gov/pubmed/17413102
https://www.ncbi.nlm.nih.gov/pubmed/16937979
http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5716/2
https://www.ncbi.nlm.nih.gov/pubmed/19774556
http://nutritiondata.self.com/facts/nut-and-seed-products/3085/2
https://www.ncbi.nlm.nih.gov/pubmed/16424142
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/
https://www.ncbi.nlm.nih.gov/pubmed/24477043
https://www.ncbi.nlm.nih.gov/pubmed/1895362
https://www.ncbi.nlm.nih.gov/pubmed/5584523
https://www.ncbi.nlm.nih.gov/pubmed/25770258
https://www.ncbi.nlm.nih.gov/pubmed/12583961
https://www.ncbi.nlm.nih.gov/pubmed/15357699
http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4259/2
https://www.ncbi.nlm.nih.gov/pubmed/20565767
https://www.ncbi.nlm.nih.gov/pubmed/15105028
http://www.sciencedirect.com/science/article/pii/S0955286303000305
https://www.ncbi.nlm.nih.gov/pubmed/2025891
https://www.ncbi.nlm.nih.gov/pubmed/19893505
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/
https://www.ncbi.nlm.nih.gov/pubmed/19589961
https://www.ncbi.nlm.nih.gov/pubmed/17908291
https://www.ncbi.nlm.nih.gov/pubmed/15670984
https://www.ncbi.nlm.nih.gov/pubmed/21229417
http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2
https://www.ncbi.nlm.nih.gov/pubmed/16218677
https://www.ncbi.nlm.nih.gov/pubmed/21299842
http://nutritiondata.self.com/facts/dairy-and-egg-products/8/2

https://www.healthline.com/nutrition/18-foods-to-gain-weight

Apr 28, 2020

Ecdysteroid: useless stuff or a legitimate performance-enhancing supplement?

Ecdysteroids are a group of naturally occurring polyhydroxylated plant sterols that have a variety of non-hormonal, anabolic and performance-enhancing activities in mammals. In this article you will learn how this could help you.

Every now and then a supplement appears on the scene that stands out from the rest. In other words, it actually works as advertised. If we're honest with ourselves, this is far from the norm. How many sports supplements have there been over the last decade that have been universally and unreservedly considered effective? One? Or maybe two? Remember, we wanted to be honest. In our opinion, the only supplement with proven anabolic and performance-enhancing effects that came onto the market during the 1990s was creatine.

And the beauty of this supplement is its simplicity. Creatine contains only one ingredient - no magic delivery system is needed to make it work - and it has extremely low toxicity and a very favorable side effect profile. It is sufficient to take 10 to 20 grams per day for a week (or three grams per day for a month) to achieve measurable gains. The effects of creatine are indeed quite phenomenal.

But wait a minute. What about whey protein, glutamine, ribose and methoxyisoflavones? Here's a question, comrades: Is there any reliable data that has been established on strength athletes? Despite the widespread acceptance of these products as performance-enhancing, body composition-improving products, there is no bodybuilder-derived data to support these properties.

Hey, it's not the messenger's fault! While we believe that some of the new stars in supplement heaven are working, until we have some amount of "population-specific data" (i.e., their effect on athletes), skeptical consumers and exercise scientists will view these products with suspicion.

However, wouldn't it be fascinating to find a safe supplement with a lot of scientific research that has somehow been overlooked until now?

As fate would have it, a batch of Russian research on a water-soluble, sugar-like derivative of cholesterol surfaced some time ago. According to this data, this compound is water-soluble, effective even at low doses (always assuming the correct starting material was used for extraction), non-toxic and effective in some people in less than 10 days.

No, this is not a bad joke. This could actually be a legitimate, yet forgotten, performance-enhancing substance. This compound is 20-hydroxyecdysone aka ecdysterone and we can say with a clear conscience that this stuff is fascinating.

What is ecdysterone?

Ecdysteroids are a group of naturally occurring polyhydroxylated plant sterols that have a variety of non-hormonal anabolic and performance-enhancing activities in mammals. Their structure comprises three hexane rings of 6 carbon atoms each and a pentane ring of 5 carbon atoms.

Originally, this group of compounds was thought to be merely specialized insect hormones that promote molting, but more recent studies have suggested that ecdysteroids should be considered a new class of sterol-based essential vitamins (Slama et al., 1996).

Of all the ecdysteroids, ecdysterone and turkesterone, both produced from Rhaponticum carthamoides - a thistle-like plant that grows in Central Asia - are considered to be the most potent.

Like many other plant products, ecdysterone has been used for centuries in the field of naturopathy to treat weakness and exhaustion, as well as to recover from various illnesses. However, unlike other medicinal herbs, ecdysterone has a wealth of research to support its effects.

So much so that the Minister of Health of the former Soviet Union authorized the use of ecdysterone as a pharmaceutical preparation to "increase mental and physical working capacity" (Slama et al., 1996). And it took over two decades for the Western world to recognize this.

What does ecdysterone do?

Unlike anabolic androgenic steroids, which have hormonal effects, ecdysterone and turkesterone appear to have several different mechanisms of action. In short, they appear to act as effective adaptogenic compounds that allow athletes to increase their workload during periods of intense activity, improve their recovery and stimulate gains in strength and endurance. In other words, these compounds appear to promote a 'super-training effect'.

Typically, such supposed miracle supplements are found in scientific studies with other species and/or trauma patients who will respond much differently to these substances than the typical exerciser. However, this is not the case with ecdysterone.

Over the past 20 years, at least seven research teams from the former Eastern Bloc have conducted extensive studies with ecdysterone. As a result of these studies, data was collected from mice, rats, cats, birds, livestock and humans, the latter being athletes at the highest level.

Here is a list of the effects that can be observed as a result of ecdysterone supplementation (Chermnykh et al, 1988; Syrov et al, 1977; Kuzmenko et al, 1999; Slama et al, 1995; Mosharrof et al, 1987; Turova et al, 1974; Gerasyuta et al, 1980; Syrov et al, 1988; Syrov et al, 1985; Kurmukov et al, 1988; Smetanin, 1986; Simakin et al, 1988; Semeykin et al, 1991):

Observed effects of ecdysterone supplementation:

Increased synthesis of proteins in slow and fast contracting muscle fibers.
Increased body weight due to an improved ratio of muscle to fat.
Improved removal of lactic acid (lactate)
Increased muscle glycogen concentrations.
Increased ATP and phosphocreatine synthesis.
Increased appetite.
Increased red blood cell count.
Improved sleep quality.
Increased tolerance to thermal stress.
Stimulation of bone growth.
Improved heart function
Anti-inflammatory and antioxidant effects.
Mild anticoagulant effects.
Increased resistance to infections.
Improved food conversion index (amount of food needed to produce a constant unit of living mass)
Mild CNS stimulating effect without accompanying increase in blood pressure.

Does Ecdysterone have any side effects?

The most intriguing thing about ecdysterone is that despite its wide range of biological activities, the benefits come without androgen-related (increased body hair, androgen-related hair loss, etc.) or other side effects such as reduced endogenous hormone production or testicular shrinkage.

This is not necessarily unexpected, considering that ecdysterone does not dock to the androgen or oestrogen receptor. Thus, men can use ecdysterone without worrying about gynecomastia, while women can use this compound without worrying about masculinization.

The safety and harmlessness of ecdysterone has never been questioned in the Eastern Bloc literature, even at doses far in excess of the 30 to 50 mg per day required for anabolic and performance-enhancing effects.

As far as we know, not one athlete has reported any significant side effects from taking ecdysterone in a study published to date. Furthermore, no obvious changes were observed in the blood values examined during these studies, such as hormone levels, blood lipid levels or liver enzyme levels.

At this point, one or two critical readers will probably ask the million dollar question: What is the difference between all the ecdysterone products available on the market? The answer is quite simple - it is the quality of these products.

Extracting ecdysterone from genuine Russian Rhaponticum is an expensive endeavor that can cost several thousand dollars per kilo. This explains why there are so many inferior products on the market.

Do we need more data on the effects of ecdysterone and turkesterone on bodybuilders? Of course - what supplement would this not apply to? And regardless of whether it's right or wrong, scientific research published outside the US seems to be viewed with skepticism by many. The "old-school" guys are quick to point out that ecdysterone is nothing new, but the same junk that was available back in the eighties. But that doesn't have much to do with reality.

The difference in the quality of the extracts then and now is enormous. People tried ecdysterone in the eighties, felt no effect and never bought it again. Today, ecdysteroids like Turkesterone are mainly bought by customers who have used these products in the past, which says a lot about their effectiveness. We see a situation where the "in the know" continue to feel effects while the rest are left out.

Although further research is needed, real ecdysterone and turkesterone appear to be promising anabolic and performance enhancing compounds. Assuming you train hard and don't eat like George Foreman, you should feel the effects in less than four weeks.

When it comes to supplements, it's not often that you get something (performance enhancements) for nothing (no side effects). This has happened with creatine and it seems to be true for certain forms of ecdysterone as well.

Addendum:

Feedback from users suggests that 2 things seem to be necessary to optimize the effects of ecdysterone:

A diet that includes about 2 grams of protein per kilogram of body weight.
The use of higher dosages than recommended on the label of most products, especially for heavier athletes.

Source: https://www.bodybuilding.com/fun/vm6.htm

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The top 10 biggest myths about "alternative" nutrition

1. sugar is eight times more addictive than cocaine

2 Calories don't matter at all

3. cooking with olive oil is a bad idea

4. microwave ovens damage your food and release harmful radiation

5 Blood cholesterol levels don't matter

6. coffee bought in the supermarket contains large amounts of mycotoxins

7 Alkaline foods are healthy, acidic foods cause disease

8. eating dairy products is bad for your bones

9. carbohydrates are inherently harmful

10. agave nectar is a healthy sweetener

References:

How to lose weight fast 3 simple, science-based steps

1. reduce your sugar and starch intake

2. eat protein, fat and vegetables

Protein sources

Low carbohydrate vegetables

Sources of fat

3. train 3 days a week with weights

Optional - Perform a carbohydrate refeed once a week

What about calories and portion control?

9 weight loss tips to make things easier (and faster)

How fast you will lose weight (and other benefits)

You don't have to starve yourself to death to lose weight

References:

All about prebiotics and probiotics

What are prebiotics and probiotics?

Where do prebiotics and probiotics come from?

Benefits of prebiotics and probiotics

The main health benefits of probiotics and the scientific evidence at a glance

Probiotics can help prevent or treat diarrhea

Probiotic supplements can lead to improvement in some mental illnesses

Certain probiotic strains can help keep the heart healthy

Probiotics may reduce the severity of certain allergies and eczema

Probiotics can reduce the symptoms of certain digestive tract conditions

Probiotics may help improve the function of the immune system

Probiotics may help lose weight and belly fat

Disadvantages and side effects

Recommended intake

Prebiotics and probiotics sources

Combinations with other supplements

References:

Further reading:

The 18 best healthy foods to gain weight quickly

1. homemade protein smoothies

2. milk

3. rice

4 Nuts and nut butters

5. red meat

6. potatoes and starchy products

7. salmon and oily fish

8 Protein supplements

9. dried fruit

10. wholemeal bread

11. avocados

12. healthy cereals

13. cereal bars

14. dark chocolate

15 Cheese

17. full fat yogurt

18 Healthy fats and oils

Conclusion

References:

Ecdysteroid: useless stuff or a legitimate performance-enhancing supplement?

What is ecdysterone?

What does ecdysterone do?

Observed effects of ecdysterone supplementation:

Does Ecdysterone have any side effects?

Addendum:

Submit Withdrawal Request