Nutrition

Jun 18, 2019

The 10 best foods to increase nitric oxide levels

Nitric oxide is a vital molecule produced in the human body that affects many aspects of health and athletic performance.

It helps to dilate blood vessels to promote better blood flow to all major tissue types in the body, including skeletal muscle, which has a variety of health and performance-enhancing benefits. These include increased exercise performance, lower blood pressure and improved brain function (1, 2, 3, 4).

In the field of sports, supplements have long been used to maximize nitric oxide production before intense workouts. However, to maximize the benefits of better blood supply to muscles, brain and organs, it makes sense to promote optimal nitric oxide production at other times as well.

A diet rich in foods that stimulate the body's nitric oxide production is one of the most effective ways to increase levels of this important molecule.

Here are 10 foods to boost nitric oxide levels:

1. beet

Beet is rich in natural nitrates, which the body can convert into nitric oxide. According to a study conducted on 38 adults, consuming a beet juice supplement increased nitric oxide levels by 21% within 45 minutes (5).

Another study showed that consuming 100 ml of beet juice significantly increased nitric oxide levels in both men and women (6).

Thanks to its rich content of natural nitrates, beet is associated with a range of health benefits, including improved cognitive function, increased athletic performance and lower blood pressure (7, 8, 9).

Summary: Beetroot is rich in nitrates, which can significantly increase nitric oxide levels in the body.

2. garlic

Garlic can increase nitric oxide levels by activating the enzyme nitric oxide synthase, which supports the conversion of the amino acid L-arginine into nitric oxide (10).

A study conducted on animals showed that garlic extract can temporarily increase nitric oxide levels by up to 40% within one hour of ingestion (11).

Another test tube study showed that garlic extract also helps to maximize the amount of nitric oxide that can be absorbed by the body (12).

Both animal and human studies suggest that garlic's ability to increase nitric oxide levels may have positive effects on health and may help lower blood pressure and increase exercise tolerance (13, 14).

Summary: Garlic may increase nitric oxide bioavailability and may increase levels of the enzyme nitric oxide synthase, which converts L-arginine to nitric oxide.

3. meat

Meat, poultry and seafood are all excellent sources of coenzyme Q10 - CoQ10 for short - an important compound that is believed to help protect nitric oxide in the body from degradation (15).

Scientists have estimated that the average diet contains between 3 and 6 mg of CoQ10, with meat and poultry accounting for around 64% of total intake (16, 17). Offal, fatty fish and muscle meats such as beef, chicken and pork contain the highest concentrations of CoQ10.

Studies show that an adequate dietary intake of CoQ10 not only maintains nitric oxide levels, but can also improve athletic performance, prevent migraines and promote heart health (18, 19, 20).

Summary: Meat, poultry and seafood are rich in CoQ10 - a key compound that helps maintain nitric oxide levels in the body.

4. dark chocolate

Dark chocolate is loaded with flavanols - naturally occurring compounds that have a long list of health benefits. Scientific research has shown that the flavanols found in cocoa can help build optimal nitric oxide levels in the body, which can promote heart health and protect cells from oxidative damage (21).

A 15-day study with 16 volunteers showed that consuming 30 grams of dark chocolate led to a significant increase in nitric oxide levels in the blood. In addition, the test subjects experienced a reduction in systolic and diastolic blood pressure (22).

Due to the rich content of flavanols, which can increase nitric oxide levels, dark chocolate is associated with improved blood flow, better brain function and a lower risk of heart disease (23, 24, 25).

Summary: Dark chocolate is rich in cocoa flavanols, which increase nitric oxide levels to promote heart health and prevent cell damage.

5. green leafy vegetables

Green leafy vegetables such as spinach, arugula and kale are packed with nitrates, which are converted into nitric oxide in the body (26).

According to a study review, regular consumption of nitrate-rich vegetables such as green leafy vegetables can help maintain adequate levels of nitric oxide in the blood and body tissues (27).

One study even showed that eating a nitrate-rich meal that included spinach increased salivary nitrate levels eightfold and significantly lowered systolic blood pressure (the upper value) (28).

Other studies have found that consumption of nitrate-rich green leafy vegetables may also be associated with a reduced risk of heart disease and cognitive decline (29, 30).

Summary: Green leafy vegetables are rich in nitrates, which can be converted to nitric oxide, which may help maintain adequate nitric oxide levels in blood and body tissues.

6. citrus fruits

Citrus fruits such as oranges, lemons, limes and grapefruit are an excellent source of vitamin C - an important water-soluble vitamin that plays a key role in health (31).

Vitamin C can also maximize nitric oxide levels by improving bioavailability and maximizing the absorption of nitric oxide in the body (32).

Scientific research shows that vitamin C can also increase levels of the enzyme nitric oxide synthase - the enzyme required for the production of nitric oxide (33, 34).

Studies suggest that citrus fruit consumption may be associated with reduced blood pressure, improved brain function and a lower risk of heart disease - all of which may be due, at least in part, to citrus fruit's ability to increase nitric oxide levels (35, 36, 37).

Summary: Citrus fruits are rich in vitamin C, which may increase nitric oxide bioavailability and levels of the enzyme nitric oxide synthase.

7 Pomegranate

Pomegranates are loaded with powerful antioxidants that can protect your cells from damage and maintain nitric oxide. A study conducted in test tubes showed that pomegranate juice was effective in protecting nitric oxide from oxidative damage while increasing its activity (38).

Another study conducted with animals concluded that pomegranate juice and pomegranate fruit extract were able to increase the levels of nitric oxide synthesis and increase the concentration of nitrates in the blood (39).

Studies conducted with animals and humans have found that antioxidant-rich pomegranates can improve blood flow, which is particularly effective in treating conditions such as high blood pressure and erectile dysfunction (40, 41).

Summary: Pomegranate may help protect nitric oxide from damage, increase nitric oxide activity and increase levels of nitric oxide synthesis.

8 Nuts and seeds

Nuts and seeds are rich in arginine, an amino acid involved in nitric oxide production. Some research suggests that arginine from nuts and seeds may help increase nitric oxide levels in the body.

For example, a study of 2,771 subjects showed that higher consumption of arginine-rich foods was associated with higher blood nitric oxide levels (42). Another smaller study found that supplementation with arginine increased nitric oxide levels within just 2 weeks (43).

Thanks to their arginine content and excellent nutrient profile, regular consumption of nuts and seeds has been linked to lower blood pressure, improved cognitive function and increased endurance (44, 45, 46, 47).

Summary: Nuts and seeds are rich in arginine, an amino acid needed for the production of nitric oxide.

9. watermelon

Watermelon is one of the best sources of citrulline, an amino acid that is converted into arginine and ultimately nitric oxide in the body.

One study found that citrulline supplements can help stimulate nitric oxide synthesis after just a few hours, noting that it may take longer to see positive health effects (48).

Another study conducted with 8 male volunteers showed that consuming 300 ml of watermelon juice daily for two weeks led to a significant improvement in nitric oxide bioavailability (49).

Recent research also suggests that increasing the consumption of watermelon not only increases nitric oxide levels, but can also improve exercise performance, lower blood pressure and increase blood flow (50).

Summary: Watermelons are rich in citrulline, which is converted to arginine and later used to produce nitric oxide.

10. red wine

Red wine contains many powerful antioxidants and is associated with a variety of health benefits (51). Interestingly, some studies have found that red wine consumption can also increase nitric oxide levels.

One test tube study showed that treating cells with red wine increased levels of the enzyme nitric oxide synthase, which is involved in the production of nitric oxide (52).

Another test tube study came to similar conclusions and reported that certain compounds contained in red wine increase the levels of nitric oxide synthase, as well as the release of nitric oxide from the cells lining the blood vessels (53).

For this reason, it is not surprising that moderate red wine consumption has been shown to lower blood pressure and improve health (54, 55).

Summary: Red wine can increase levels of the enzyme nitric oxide synthase, which may help to increase nitric oxide levels.

Conclusion

Nitric oxide is an important compound involved in many aspects of health including regulation of blood pressure, athletic performance and brain function.

Making a few small changes to your diet could be an easy and effective way to increase your nitric oxide levels naturally. Eating plenty of fruits, vegetables, nuts, seeds and healthy protein foods can help maximize nitric oxide levels while promoting better overall health.

References:

Source: https://www.healthline.com/nutrition/nitric-oxide-foods

Jun 13, 2019

23 studies on low-carb and low-fat diets part 1

There are few things that have been debated as much as which is better: a low-carb diet or a low-fat diet. Some believe that increasing the amount of fat in the diet can lead to all kinds of health problems and especially heart disease.

This is the position taken by mainstream health organizations. These organizations generally recommend limiting the amount of dietary fat to less than 30% of total calories (which is equivalent to a low-fat diet).

Over the past 11 years, however, an increasing number of studies have challenged this low-fat diet approach. Many health experts now believe that a low-carbohydrate diet (which is richer in fat and protein ) is a much better option for treating obesity and other chronic Western diseases.

This article analyzes data from 23 studies comparing low-carb and low-fat diets. All of these studies are randomized trials - the scientific gold standard. All of these studies were published in reputable peer-reviewed journals.

The studies

Most of the studies were conducted with people who suffered from health problems including overweight/obesity, type 2 diabetes and metabolic syndrome. It is important to remember that these are the biggest health problems in the world.

The primary outcomes usually include weight loss, as well as a reduction in common risk factors such as total cholesterol, LDL cholesterol, HDL cholesterol, triglycerides and blood sugar levels.

Readers who are less interested in the details of the studies and more interested in the evaluation of the results of these studies can also skip the first part of this article and go straight to the second part of this article.

1 Foster GD, et al. A randomized trial of a low-carbohydrate diet for obesity.New England Journal of Medicine, 2003.

Details: 63 subjects were randomly assigned to a low-fat diet or low-carbohydrate diet group. The amount of calories in the low-fat group was limited. The study ran for 12 months.

Weight loss: The group on the low-carbohydrate diet lost 7.3% of body weight, more than the low-fat group, which lost 4.5% of body weight. The difference was statistically significant after 3 and 6 months, but not after 12 months.

Conclusion: Weight loss was higher in the low-carbohydrate group - significant at the 3 and 6 month mark, but not at the 12 month mark. The low-carbohydrate group had greater improvements in blood triglyceride levels and HDL levels, but other biomarkers were similar in both groups.

2 Samaha FF, et al. A low-carbohydrate as compared with a low-fat diet in severe obesity. New England Journal of Medicine, 2003.

Details: 132 subjects with severe obesity (BMI > 43) were randomly assigned to either a low-fat or low-carbohydrate diet group. Many of the subjects suffered from metabolic syndrome or type 2 diabetes. The calorie intake of the low-fat group was restricted. The duration of the study was 6 months.

Weight loss: The low-carbohydrate group lost an average of 5.8 kilos, while the low-fat group lost only 1.9 kilos. The difference was statistically significant.

Conclusion: The low-carbohydrate group lost significantly more weight (about three times as much). There were also statistically significant differences in various biomarkers:

Triglyceride levels decreased by 38 mg/dL in the low-carbohydrate group and by 7 mg/dL in the low-fat group.
Insulin sensitivity improved in the low-carbohydrate group and worsened slightly in the low-fat group.
Fasting blood glucose levels decreased by 26 mg/dL in the low-carbohydrate group and only 5 mg/dL in the low-fat group.
Insulin levels decreased by 27% in the low-carb group and increased slightly in the low-fat group.

Overall, the low-carbohydrate diet had significantly more positive effects on weight and key biomarkers in this group of severely overweight individuals.

3 Sondike SB, et al. Effects of a low-carbohydrate diet on weight loss and cardiovascular risk factor in overweight adolescents. The Journal of Pediatrics, 2003.

Details: 30 overweight adolescents were randomly divided into two groups: a low-carbohydrate group and a low-fat group. This study lasted for 12 weeks. Neither group was instructed to restrict their calorie intake.

Weight loss: the low-carbohydrate group lost 9.9 kilos, while the low-fat group lost 4.1 kilos. The difference was statistically significant.

Conclusion: The low-carbohydrate group lost significantly more weight (2.3 times as much) and had significantly reduced triglyceride and non-HDL cholesterol levels. LDL and total cholesterol levels decreased only in the low-fat group.

4 Brehm BJ, et al. A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. The Journal of Clinical Endocrinology & Metabolism, 2003.

Details: 53 healthy but overweight women were divided into a low-fat diet group and a low-carbohydrate diet group. The calorie intake of the low-fat group was restricted. The study ran for 6 months.

Weight loss: The women in the low-carbohydrate group lost an average of 8.5 kilos, while the women in the low-fat group lost an average of 3.9 kilos. The difference was statistically significant after 6 months.

Conclusion: The low-carbohydrate group lost more weight (2.2 times as much) and showed significant reductions in blood triglyceride levels. HDL cholesterol levels improved slightly in both groups.

5 Aude YW, et al. The national cholesterol education program diet vs a diet lower in carbohydrates and higher in protein and monounsaturated fat.Archives of Internal Medicine, 2004.

Details: 60 overweight subjects were randomly assigned to a low-carbohydrate group with a high monounsaturated fat intake or a low-fat diet group based on the National Cholesterol Education Program (NCEP). The calorie intake of both groups was restricted and the study lasted for 12 weeks.

Weight loss: The low-carbohydrate group lost an average of 6.2 kg, while the low-fat group lost only 3.4 kilos. The difference was statistically significant.

Conclusion: The low-carbohydrate group lost 1.8 times as much weight. There were also several notable changes in biomarkers:

Waist-to-hip ratio is a marker of the amount of abdominal fat. This marker improved slightly in the low-carbohydrate group - but not in the low-fat group.
Total cholesterol levels improved in both groups.
Triglyceride levels decreased by 42 mg/dL in the low-carbohydrate group and by 15.3 mg/dL in the low-fat group.
LDL particle size increased by 4.8 nm in the low-carbohydrate group and the percentage of small, dense LDL particles decreased by 6.1%, while no changes were observed in the low-fat group.

Overall, the low-carbohydrate group lost more weight and showed greater improvements in several important risk factors for cardiovascular disease.

6 Yancy WS Jr, et al. A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia. Annals of Internal Medicine, 2004.

Details: 120 overweight subjects with elevated blood lipid levels were randomly assigned to a low-carbohydrate or low-fat diet group. The calorie intake of the low-fat group was restricted. The study lasted for 24 weeks.

Weight loss: The low-carbohydrate group lost 9.4 kg of body weight, compared to 4.8 kg in the low-fat group.

Conclusion: The low-carbohydrate group lost significantly more weight and showed greater improvements in triglyceride levels and HDL cholesterol levels.

7 JS Volek, et al. Comparison of energy-restricted very low-carbohydrate and low-fat diets on weight loss and body composition in overweight men and women. Nutrition & Metabolism (London), 2004.

Details: this was a randomized cross-over design study of 28 overweight/obese subjects over a period of 30 days (for women) and 50 days (for men) for each diet. The subjects followed a very low-carbohydrate diet and a low-fat diet in succession.

Weight loss: The low-carbohydrate group lost significantly more weight, which was especially true for men. This was despite the fact that the subjects in the low-carbohydrate group consumed more calories than the subjects in the low-fat group.

Conclusion: The low-carbohydrate group lost more weight. The men who followed a low-carbohydrate diet lost three times as much abdominal fat as the men who followed a low-fat diet.

8. Meckling KA, et al. Comparison of a low-fat diet to a low-carbohydrate diet on weight loss, body composition, and risk factors for diabetes and cardiovascular disease in free-living, overweight men and women. The Journal of Clinical Endocrinology & Metabolism, 2004.

Details: 40 overweight subjects were randomly assigned to a low-carbohydrate diet group or a low-fat diet group. The calorie intake was the same in both groups. #

Weight loss: The low-carbohydrate group lost 7.0 kg and the low-fat group lost 6.8 kg. The difference was statistically significant.

Conclusion: Both groups lost a similar amount of weight. However, there were some notable differences in biomarkers:

Blood pressure decreased in both groups - both systolic and diastolic blood pressure.
Total and LDL cholesterol levels decreased only in the low-fat group.
Triglyceride levels fell in both groups.
HDL cholesterol levels increased in the low-carbohydrate group and decreased in the low-fat group.
Blood glucose levels decreased in both groups, but the low-carbohydrate group showed a greater reduction in insulin levels, indicating increased insulin sensitivity.

9 Nickols-Richardson SM, et al. Perceived hunger is lower and weight loss is greater in overweight premenopausal women consuming a low-carbohydrate/high-protein vs high-carbohydrate/low-fat diet. Journal of the American Dietetic Association, 2005.

Details: 28 overweight premenopausal women consumed either a low-carbohydrate or a low-fat diet for a period of 6 weeks. The calorie intake of the low-fat group was restricted.

Weight loss: The women in the low-carbohydrate group lost 6.4 kg while the women in the low-fat group lost only 4.2 kg. The results were statistically significant.

Conclusion: The low-carbohydrate diet resulted in significantly greater weight loss and also reduced hunger better compared to the low-fat diet.

10. Daly ME, et al. Short-term effects of severe dietary carbohydrate-restriction advice in type 2 diabetes. Diabetic Medicine, 2006.

Details: 102 patients with type 2 diabetes were randomly assigned to a group following either a low-fat diet or a low-carbohydrate diet over a 3-month period. The low-fat group was instructed to reduce portion size.

Weight loss: The low-carbohydrate group lost 3.55 kg, while the low-fat group lost only 0.92 kg. The difference was statistically significant.

Conclusion: The low-carbohydrate group lost more weight and showed greater improvements in the ratio of total cholesterol to HDL cholesterol. No differences in triglyceride levels, blood pressure or HbA1c (a marker of blood glucose levels) were observed between the groups.

11 McClernon FJ, et al. The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger, and other self-reported symptoms.Obesity (Silver Spring), 2007.

Details: 119 overweight subjects were randomly assigned to a low-carbohydrate, ketogenic diet or a low-fat, calorie-restricted diet. The study ran for a period of 6 months.

Weight loss: The low-carbohydrate group lost 12.9 kg, while the low-fat group lost only 6.7 kg.

Conclusion: The low-carbohydrate group lost almost twice as much weight and experienced less hunger.

12 Gardner CD, et al. Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A TO Z Weight Loss Study. The Journal of The American Medical Association, 2007.

Details: 311 overweight/obese premenopausal women were randomly assigned to one of 4 groups that followed the following diets:

A low-carbohydrate Atkins diet
A low-fat vegetarian Ornish diet
The Zone diet
The LEARN diet

Calorie intake was restricted in the groups following the Zone and LEARN diets.

Weight loss: The Atkins had lost the most weight after 12 months (4.7 kg), while subjects on the Ornish diet lost 2.2 kg, subjects on the Zone diet lost 1.6 kg and subjects on the LEARN diet lost 2.6 kg. However, the difference was not statistically significant after 12 months.

Conclusion: The Atkins group lost the most weight, even though the difference was not statistically significant. The Atkins group also showed the greatest improvements in blood pressure, triglyceride levels and HDL cholesterol levels. In the LEARN and Ornish groups, reductions in LDL cholesterol levels were observed after 2 months, but this effect diminished thereafter.

13 Halyburton AK, et al. Low- and high-carbohydrate weight-loss diets have similar effects on mood but not cognitive performance. American Journal of Clinical Nutrition, 2007.

Details: 93 overweight/obese subjects were randomly assigned to either a low-carbohydrate, high-fat diet group or a low-fat, low-carbohydrate diet group. The calorie intake of both groups was restricted.

Weight loss: The low-carbohydrate group lost 7.8 kg while the low-fat group lost 6.4 kg. The difference was statistically significant.

Conclusion: The low-carbohydrate group lost more weight. Similar improvements in mood were observed in both groups, but cognitive performance improved more in the low-fat diet.

14 Dyson PA, et al. A low-carbohydrate diet is more effective in reducing body weight than healthy eating in both diabetic and non-diabetic subjects.Diabetic Medicine, 2007.

Details: 13 diabetic and 13 non-diabetic subjects were randomized into a group following a low-carbohydrate diet and a group following a classic healthy diet as defined by the Diabetes UK Recommendations (a low-calorie, low-fat diet). The study lasted 3 months.

Weight loss: The low-carbohydrate group lost 6.9 kg, while the low-fat group lost only 2.1 kg.

Conclusion: The low-carbohydrate group lost more weight (about 3 times as much). No differences in other markers were observed between the two groups.

15 Westman EC, et al. The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus. Nutrion & Metabolism (London), 2008.

Details: 84 obese subjects suffering from type 2 diabetes were randomly divided into a group following a low-carbohydrate, ketogenic diet and a group following a low-glycemic index diet. The duration of the study was 24 weeks.

Weight loss: The low-carbohydrate group lost more weight (11.1 kg) than the low-glycemic group (6.9 kg).

Conclusion: The low-carbohydrate group lost significantly more weight than the low-glycemic group. There were also several other important differences:

Hemoglobin A1c levels decreased by 1.5% in the low-carbohydrate group and 0.5% in the low-glycemic group.
HDL cholesterol levels increased only in the low-carbohydrate group - by 5.6 mg/dL.
Diabetes medication could be either reduced or completely discontinued in 95.2% of the members of the low-carbohydrate group, while this was only possible in 62% of the members of the low-glycemic group.
Many other health markers such as blood pressure and triglyceride levels improved in both groups, although the differences between the groups were not statistically significant.

The second part will look at the remaining 8 studies on the topic, which will be followed by a summary and analysis of the study results.

Source: https://www.healthline.com/nutrition/23-studies-on-low-carb-and-low-fat-diets#section9

Jun 07, 2019

What 15 studies say about how you can lose fat without losing muscle Part 2

After looking at some basic aspects of fat loss without accompanying muscle loss in the first part of this article, in this second part we will look at other points such as cardio training, strength training and the right protein intake.

4. can you lose body fat without cardio training?

Yes, you can lose fat without cardio. In terms of improving body composition, I consider cardio to be like the air conditioning in your car - it's nice to have, especially if you live in a country with a warm climate, but it's certainly not essential.

The only caveat I would make is that cardio can be extremely useful if you really want to get lean (and by really lean, I mean a body fat percentage that wouldn't look out of place on the cover of a fitness magazine).

For everyone else, however, it is easily possible to lose fat without spending a single minute on a treadmill, elliptical trainer or cycle ergometer.

Cardio won't make you fat, it won't kill you, and it won't do any of the other nonsense you read about, but for anyone whose definition of lean simply means losing enough weight to fit back into your favorite clothes and look good on the beach, strength training and diet alone will be perfectly sufficient.

If you want to add some cardio to your program, then I would recommend that most of this consists of cardio at a consistent low intensity. My personal favorite is 30 to 60 minutes of walking first thing in the morning. This not only burns a few extra calories, but is also a great way to clear your head for the day.

The benefit of consistent low intensity cardio is that it burns extra calories while having minimal impact on your muscle building efforts in the gym. You can't train at full intensity every day as your body also needs time to recover. This is especially true if you are over 40 and your recovery capacity is not as good as it was when you were younger.

Low-intensity activities such as walking or cycling put less strain on your body and can therefore be performed more frequently without impairing your recovery too much.

5. can I only lose fat by training with weights?

Yes, you can only lose fat by training with weights. In fact, if you want to lose fat without losing muscle, training with weights is essential. Without resistance training, you'll end up looking like a thinner version of your current self with all the flabby bits still intact.

A study published in the Journal of the American College of Nutrition (2) suggests the importance of training with weights versus cardio. In this study, two groups of overweight subjects followed the same low-calorie diet. One group performed cardio training in the form of jogging, walking or cycling four times a week, while the other group trained with weights three times a week and did no cardio training.

After three months, both groups had lost weight. The cardio group had lost 12 kilos of fat and 4.1 kilos of lean body tissue, while the group that exercised with weights had lost 14.5 kilos of fat and almost no lean tissue.

In a similar study comparing diet plus strength training, diet plus cardio and diet alone, all three groups lost about the same amount of fat (4), but the diet plus cardio and diet-only group lost about twice as much muscle mass as the group that strength trained alongside their diet.

The fact that you are strength training may therefore mean that you lose less weight - especially if you are just starting to train with weights. Take someone who is untrained and overweight and you will often find that such a person loses relatively large amounts of fat while building muscle.

This means that the weight on the scale will not drop as quickly as it otherwise would, but ultimately the amount of weight you lose is less important than where the lost weight comes from. If you lose 10 pounds of fat while gaining 3 pounds of muscle, your weight on the scale will only go down 7 pounds, but you will look much better than if you had just lost 10 pounds of fat.

How much strength training should you do?

The answer to this question depends a lot on you and how much time you have available for training. As a minimum, I would consider two training sessions with weights per week. If you are willing to work hard and push yourself, then you can lose fat without losing muscle with two full body workouts per week.

I know that two weight training sessions a week might not sound like enough, but there is plenty of scientific research to show that this is the case.

So even if you only have the time (or motivation) to go to the gym twice a week, it's still possible to lose your lifelines, tone your abs and improve your muscle definition as long as these two workouts are put together properly.

Remember that your main goal besides fat loss is to keep the muscle you have right now. And studies show that you can maintain any given component of fitness - be it muscle mass, strength or aerobic power - with significantly less work than it took to develop it.

Is there an upper limit to the amount of strength training you can do while in a calorie deficit?

Four days of strength training per week is perfectly fine. This is not to say that you can't do more. In fact, there is no good reason why you can't train with weights 5 to 6 days a week - always assuming your training program is set up correctly. For most people, however, four days of hard strength training per week is perfectly adequate in most cases.

The terms strength training and resistance training are often used as interchangeable synonyms, but they are not the same thing. The term resistance training is a catch-all term that covers a wide range of set and repetition schemes.

I've seen people in the gym doing 20 to 30 minutes of cardio followed by a few light sets of side raises and tricep kickbacks. This could still be considered resistance training if the term is interpreted generously.

However, a workout can only be called strength training if it makes you strong. The type of training that helps you maintain your muscle mass is pretty much the same type of training that you did to build that muscle mass.

However, "pretty much the same" does not mean "exactly the same" type of training, and strength training in a state of caloric deficit is different from strength training in a state of caloric surplus. While a calorie deficit is essential for fat loss, it can have a negative impact on the quality of your workouts, as well as your ability to recover from those workouts.

In other words, a training program that works well when you're in a calorie surplus may not work quite as well when you're in a calorie deficit. So you will need to adjust your training program to compensate for this.

I can't tell you exactly how you should change your training sessions now, as I don't know what you are currently doing during your training. And the degree of adjustments needed in your training will depend a lot on how good of shape you are in.

However, I would recommend that you reduce your training volume, where I define volume at this point as the total number of sets you perform per muscle group per week. You can do this by doing fewer exercises per muscle group or fewer sets per exercise, or by reducing your training frequency (how often you train each muscle group per week). Of course, a combination of all of these is also possible.

6. how much protein do you need to maintain your muscle mass while losing weight?

If you want a simple number to aim for that doesn't involve estimating your body fat percentage, then use 1.6 grams of protein per kilogram of body weight (5). For a person weighing 82 kilos, this equates to a daily protein intake of around 130 grams.

When it comes to going from 'lean' to 'very lean', it might be beneficial to consume a little more protein. For example, if you currently have a body fat percentage of 12 to 13% and you want to achieve a single-digit body fat percentage, then you should aim for about 2 grams of protein per kilogram of body fat.

Eating more protein won't do you any harm, but I don't think it will bring any significant additional benefits. Eating large amounts of protein can be both expensive and impractical, so it doesn't make much sense to eat more protein. When it comes to fat loss without accompanying muscle loss, protein plays some very important roles.

First of all, protein has a "muscle sparing" effect. If you don't eat enough protein while you're dieting, you'll end up losing muscle as well as fat (6). In addition to this, protein is also more satiating than carbohydrates or fat (7).

In one study, Italian scientists found that subjects stopped eating after consuming 50 grams of protein and 411 kcal in the form of a high-protein omelette (8). However, with a low-protein omelette containing only 25 grams of protein, they consumed 713 kcal - an increase in calorie intake of 73%.

In another study, subjects were given a lunch followed four hours later by either a high-protein, high-fat or high-carbohydrate snack (9). On the control day, when there was no snack, the subjects asked for dinner about 6 hours after lunch.

They asked for dinner 35 minutes later after the high-carbohydrate snack and 25 minutes later after the high-fat snack. On the day with the high-protein snack, however, the demand for dinner was delayed by 60 minutes.

The figure below is from a study conducted at the University of Washington, where dieters were told to eat about twice as much protein as they normally would (10). The circles at the top represent calorie intake, while the diamond-shaped symbols at the bottom represent body weight.

As you can see, consuming more protein led to a spontaneous reduction in calorie intake that persisted over the entire duration of the study. In fact, calorie intake fell by an average of 411 kcal per day.

However, there is an upper limit when it comes to the satiating effect of protein. Once you go beyond this point, simply eating more protein will not bring any further benefits. One study found that a protein intake of 1.75 grams of protein per kilogram of body weight was just as satiating as a 50% higher protein intake (2.85 grams per kilogram of body weight) (11).

To lose fat without accompanying muscle loss, you are better off splitting your protein intake into 3 to 4 smaller meals rather than eating your protein in the form of two larger meals. Spreading your protein intake evenly throughout the day is better for increasing muscle protein synthesis - a driving force behind muscle growth - than eating a smaller number of meals (12, 13).

More frequent meals (6 vs. 2) have also been shown to increase the maintenance of muscle mass during weight loss (14). Although meal frequency may not have a significant effect on your rate of weight loss, protein frequency may very well affect your ability to maintain muscle (or even build muscle) while losing fat.

7 Can I lose body fat without losing weight?

It is - at least in theory - possible to lose fat without losing weight. However, this requires that you build muscle at the same rate as you lose fat. This is not a realistic goal for most people in most cases. However, with very few exceptions, you will not build muscle nearly as fast as you lose fat.

There are numerous methods that involve cyclical changes in calorie intake that claim to get around this problem, but even with these methods, you won't replace every pound of fat with a pound of muscle. The best most people can hope for is minor muscle gains while losing much larger amounts of fat.

What you can do is split your training and diet into different cycles, some of which focus on fat loss and others on muscle growth. Over a period of months or years, it may be possible to end up at the same weight you are now, having replaced the fat you lost with muscle mass.

However, much of this depends on the amount of fat you want to lose. If you need to lose 50 pounds of fat, then building 50 pounds of muscle may prove to be out of your reach, depending on your genetic makeup. On the other hand, if you only want to lose 10 or 20 pounds of fat, then replacing that fat with muscle is a more realistic goal.

8. Why do I lose muscle even though I work out?

If you're losing muscle and fat, chances are you're not doing enough of the right type of resistance training, you're not eating enough protein, you're losing weight too quickly (i.e. your calorie deficit is too large), or a combination of these three factors.

9. how can I do cardio without losing muscle?

Performing cardio training does not make it inevitable that you will lose muscle and your muscles will get bigger and stronger if your training program includes both strength training and cardio training.

However, cardio training still has the potential to affect your progress. It can do this, for example, by reducing the quality of your training sessions, which in turn reduces the strength of the muscle-building stimulus generated by the given training session. It can also interfere with the "make me bigger" signal sent to the muscle fibers during the hours and days following the workout.

However, the degree of interference will depend on the proximity of your cardio training session to your weights training session, the type of cardio training you perform, how often you perform cardio training, how intense your cardio training is, how long your cardio training sessions are, and how well you recover from those cardio training sessions.

If you don't overdo it with volume, frequency and intensity, you don't have to worry about your cardio training slowing down your muscle growth. Some types of cardio can even aid recovery by increasing blood flow to the muscles without causing further damage.

Cycling at low to moderate intensity for 20 to 30 minutes a day after a heavy leg training session, for example, will often reduce muscle soreness and could also increase the rate at which muscle damage in the leg muscles is repaired.

There are no rules that describe exactly how much cardio you should do and when you should do it. However, I do have a few general guidelines based on scientific research on this topic that can minimize the degree to which your cardio workouts interfere with your gains (15).

Firstly, you should limit the amount of moderate to high intensity cardio you do to a maximum of 40 minutes, three days a week. Ideally, cardio should be done on a different day to your weights training. However, if you are pressed for time, you can also do your cardio training directly after your weight training. In addition to this, low intensity cardio such as cycling, swimming, rowing or walking on a treadmill should be preferred to things like running.

References:

Source: https://muscleevo.net/how-to-lose-fat-without-losing-muscle/

Jun 03, 2019

10 scientifically backed reasons to eat more protein

The effects of fat and carbohydrates on health are controversial, but almost everyone agrees that protein is important. Most people eat enough protein to prevent a deficiency, but some individuals would be better off with a much higher protein intake.

Numerous studies suggest that a high-protein diet has greater benefits for weight loss and metabolic health (1, 2). Here are 10 scientifically supported reasons to eat more protein.

1. protein reduces appetite and hunger

The three macronutrients - fat, carbohydrates and protein - affect your body in different ways. Studies show that protein is by far the most satiating. It helps you feel fuller with less food (3).

One of the reasons for this is that protein lowers the levels of the hunger hormone ghrelin. It also increases levels of peptide YY - a hormone that helps you feel full (4, 5, 6).

These effects on appetite can be quite strong. In one study, increasing protein intake from 15% to 30% of total calories caused overweight women to eat 441 kcal less each day without having to consciously restrict themselves in any way (7).

If you want to lose weight or belly fat, consider replacing some of your carbohydrates or fats with protein. This can be as simple as making your potato or rice portion smaller and eating a few extra bites of meat or fish.

Summary: A higher protein diet reduces hunger and can help you consume fewer calories. This is achieved by improving the function of weight-regulating hormones.

2. protein increases muscle mass and strength

Protein is the building block of your muscles. For this reason, consuming adequate amounts of protein helps you maintain your existing muscle mass and promotes muscle growth when you are strength training.

Numerous studies have shown that eating plenty of protein can help increase muscle mass and strength (8, 9). If you are physically active, training with weights or trying to build muscle, then you need to make sure you are consuming adequate amounts of protein.

Keeping your protein intake high can also help prevent muscle loss during a diet or weight loss phase (10, 11, 12).

Summary: Muscles are primarily made up of protein. A high protein intake can help you build muscle mass and strength while reducing potential muscle loss during dieting.

3. protein is good for your bones

A common myth is that protein - and animal protein in particular - is bad for your bones. This is based on the idea that protein increases the acid load in the body, causing calcium to leak out of the bones to neutralize the acid.

However, most long-term studies suggest that protein - including animal protein - has clear benefits for bone health (13, 14, 15). People who eat more protein tend to maintain their bone mass better as they age and have a much lower risk of fractures (16, 17).

This is particularly interesting for women who are at high risk of osteoporosis after menopause. Eating plenty of protein and staying physically active is a good way to help prevent this.

Summary: People who eat more protein tend to have better bone health and a much lower risk of osteoporosis and fractures as they age.

4. protein reduces cravings and the desire to eat late at night

Food cravings are different from normal hunger. It's not about your body needing energy, but more about your brain craving a reward (18).

And yet it can be very difficult to control these cravings. The best way to overcome them may be to prevent cravings from occurring in the first place.

A study conducted with overweight men showed that increasing protein intake to 25% of calories could reduce cravings by 60% and halve the desire to eat late at night (19). Another study conducted with overweight female adolescents found that eating a high-protein breakfast could reduce cravings and late night snacking.

This could be mediated by an improvement in the function of dopamine - one of the primary brain hormones involved in cravings and addiction (20).

Summary: Eating more protein could reduce cravings and the desire for late night snacks. Even a high-protein breakfast could have a powerful effect.

5 Protein increases metabolic rate and boosts fat burning

Eating can increase the metabolic rate over a short period of time. This is because the body needs energy to digest and utilize the nutrients contained in food. This additional energy consumption is also known as the thermic effect of food - TEF for short.

However, not all foods behave in the same way in this respect. Protein, for example, has a much stronger thermic effect than carbohydrates - around 20 to 35% compared to 5 to 15% (21).

A high protein intake has been shown to significantly increase metabolic rate and increase the amount of calories you burn. This can add up to an extra 80 to 100 calories burned per day (22, 23, 24).

Some scientists even believe that you can burn even more calories this way. In one study, a group with a high protein intake burned 260 kcal more than the group with a low protein intake. This corresponds to the effect of about one hour of moderate exercise per day (25).

Summary: A high protein intake could significantly increase your metabolic rate and help you burn more calories throughout the day.

6 Protein can lower blood pressure

High blood pressure is one of the main causes of heart attacks, strokes and chronic kidney disease. Interestingly, it has been shown that a higher protein intake can lower blood pressure.

A review of 40 controlled studies found that increasing protein intake lowered systolic blood pressure (the upper blood pressure value) by an average of 1.76 mm Hg and diastolic blood pressure (the lower value) by an average of 1.15 mm Hg (26).

Another study also found that in addition to lowering blood pressure, a high-protein diet also lowered levels of bad LDL cholesterol and triglycerides (27).

Summary: Several studies indicate that a higher protein intake can lower blood pressure. Some studies also show improvements in other risk factors for heart disease.

7 Protein helps maintain weight loss

Because a high-protein diet increases metabolic rate and leads to an automatic reduction in calorie intake and cravings, many people who increase their protein intake tend to lose weight almost immediately (28, 29).

One study found that overweight people who consumed 39% of their calories in the form of protein lost 5 kilos within 12 weeks - even though they had not consciously tried to restrict their calorie intake (7).

Protein also has additional benefits for fat loss during intentional calorie restriction. In a 12-month study of 130 overweight subjects on a calorie-restricted diet, the group on a high-protein diet lost 53% more body fat than the group on a normal-protein diet with the same calorie intake (39).

Of course, weight loss is just the beginning. Maintaining weight after weight loss is a much greater challenge for most people.

Even a small increase in protein intake can help with weight maintenance. In one study, increasing protein intake from 15% to 18% reduced weight gain by 50% (31).

So if you're trying to keep excess weight off, you should think about permanently increasing your protein intake.

Summary: Increasing your protein intake can not only help with weight loss, but can also help you keep the lost weight off in the long run.

8 Protein does not damage healthy kidneys

Many people mistakenly believe that a high protein intake can damage the kidneys. It is true that reducing protein intake can be beneficial for people with existing kidney disease. This should not be taken lightly, as kidney disease can be a very serious condition (32).

However, although high protein intake may be harmful for people with existing kidney problems, this is not relevant for people with healthy kidneys. In fact, studies emphasize that high-protein diets have no adverse effects in people with healthy kidneys (33, 34, 35),

Summary: Although protein may have harmful effects for people with kidney problems in large amounts, this does not affect people with healthy kidneys.

9 Protein can help the body repair itself after injury

Protein can help your body repair itself after injury. This makes sense as protein is the main building block of body tissues and organs.

Numerous studies show that eating more protein after injury can help speed up the healing process and recovery (36, 37).

Summary: Eating more protein can help you recover faster from injury.

10 Protein helps you stay fit as you get older

One of the consequences of ageing is that your muscles gradually become weaker and weaker. The most serious cases of this are known as age-related sarcopenia, which is a major cause of frailty, fractures and reduced quality of life among older people (38, 39).

Eating more protein is one of the best ways to reduce age-related muscle loss and prevent sarcopenia (40). Of course, staying physically active is also crucial and training with weights or other types of resistance training can work wonders (41).

Summary: Eating plenty of protein can reduce the muscle loss associated with aging.

Conclusion

Although a higher protein intake can have significant health benefits, it is not necessarily suitable for everyone. Most people already consume 15% of their calories in the form of protein, which is more than enough to prevent protein deficiency.

However, in certain cases, people can benefit from consuming significantly higher amounts of protein - up to 25 to 30% of calories.

If you need to lose weight, want to improve your metabolic health or build muscle mass and strength, then you should make sure you're getting enough protein.

References:

Source: https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein#section11

May 23, 2019

26 weight loss tips that are scientifically supported

The weight loss industry is full of myths. People are often recommended all kinds of crazy things, most of which have no scientific basis whatsoever. However, over the years, scientists have found a number of strategies that seem to work.

Here are 26 weight loss tips that are backed by scientific research:

1. drink water - especially before meals

It's often claimed that drinking water can aid your weight loss - and this is true. Drinking water can increase your metabolic rate by up to 24% to 30% over a period of 1 to 1.5 hours, which will help you burn more calories (1, 2).

One study showed that drinking 500 ml of water about half an hour before meals helped dieters consume fewer calories and lose 44% more weight compared to the control group who did not drink water (3).

2. eat eggs for breakfast

Eating whole eggs can have all kinds of health benefits - and that includes helping you lose weight. Studies have shown that substituting a grain-based breakfast can help you consume fewer calories and lose more weight and body fat over the next 36 hours (4, 5).

If you don't like eggs, that's okay too. Any type of high quality protein for breakfast should have a similar effect.

3. drink coffee (preferably black)

Coffee has been unfairly demonized. High quality coffee is loaded with antioxidants and can have numerous health benefits. Studies have shown that coffee can increase your metabolic rate by 3 to 11% and boost your fat burning by 10 to 29% (6, 7, 8).

However, you should make sure that you don't add a bunch of sugar or other high-calorie ingredients to your coffee. This will completely negate the potential benefits.

4. drink green tea

Just like coffee, green tea can also have a variety of benefits, one of which is accelerated weight loss. Even though green tea only contains small amounts of caffeine, it is overloaded with powerful antioxidants known as catechins, which are believed to work synergistically with caffeine to increase fat burning (9, 10).

While the research is mixed, many studies show that green tea (both as a drink or as an extract in supplement form) can support weight loss (11, 12).

5 Try intermittent fasting

Intermittent fasting is a popular dietary regimen that cycles between periods of fasting and periods of eating. Short-term studies suggest that intermittent fasting is as effective for weight loss as sustained calorie restriction (13).

In addition, intermittent fasting may reduce the muscle loss typically associated with low-calorie diets. However, more studies are needed before definitive conclusions can be drawn (14).

6. use a glucomannan supplement

A dietary fiber called glucomannan has been linked to weight loss by several studies. This type of fiber absorbs water and has a relatively long retention time in your digestive tract, which prolongs the feeling of satiety and helps you consume fewer calories (15).

Studies have shown that people who supplement with glucomannan lose slightly more weight than those who do not (16).

7. reduce your consumption of added sugar

Added sugar is one of the worst ingredients in our modern diet. Most people consume far too much sugar. Studies show that the consumption of sugar (and high fructose corn syrup) is strongly associated with an increased risk of obesity and overweight, as well as diseases such as type 2 diabetes and heart disease (17, 18, 19).

If you want to lose weight, you should reduce your consumption of added sugars. To do this, learn to read labels, because even supposedly healthy foods can be packed with sugar.

8. eat less processed carbohydrates

Processed carbohydrates include sugar and grain products that have been stripped of their high-fiber, nutrient-rich components. This includes white bread and pasta. Studies have shown that processed carbohydrates can cause blood sugar levels to spike, which can lead to hunger, cravings and increased food intake a few hours later. Eating processed carbohydrates has also been linked to overweight and obesity (20, 21, 22).

If you do eat carbohydrates, make sure to eat them with their natural fiber.

9 Try a low-carb diet

If you want to reap the full benefits of carbohydrate restriction, then you should consider trying a low-carb diet.

Numerous studies have shown that such a diet plan can help you lose two to three times as much weight as a standard low-fat diet, while also improving your health (23, 24, 25).

10. use smaller plates

It has been shown that using smaller plates can help some people to automatically consume fewer calories (26). However, plate size does not seem to affect everyone. For people who are overweight, this trick seems to work better (27, 28).

11. pay attention to portion control or count your calories

Portion control - simply eating less - or counting calories can be very helpful for obvious reasons (29). Studies show that keeping a food diary or taking pictures of your meals can help you lose weight (30, 31).

Anything that increases your awareness of what you eat is likely to be helpful.

12. always have healthy food to hand in case you get hungry

Having healthy foods within reach can help you avoid eating something unhealthy when you get overly hungry. Snacks that are easy to prepare and that you can take with you wherever you go include fruit, nuts, carrots, yogurt and hard-boiled eggs.

13. use probiotic supplements

The use of probiotic supplements, which contain bacteria from the Lactobacillus family, can reduce fat mass according to studies (32, 33). However, this does not apply to all Lactobacillus species. Some studies have linked Lactobacillus acidophilus to weight gain (34).

14 Eat spicy foods

Chili peppers contain capsaicin, a pungent compound that can stimulate metabolism and reduce appetite (35, 36). However, humans develop a tolerance to the effects of capsaicin over time, which could impair long-term effectiveness (37).

15 Perform aerobic exercise

Aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health. Aerobic exercise appears to be particularly effective for reducing belly fat - the unhealthy fat that tends to accumulate around your organs and causes metabolic disease (38, 39).

16 Exercise with weights

One of the worst side effects of dieting is that it tends to cause muscle loss and a slowing of the metabolic rate, often referred to as starvation mode (40, 41).

The best way to prevent this is to perform some type of resistance training such as training with weights. Studies have shown that training with weights can keep your metabolic rate high and prevent muscle loss (42, 43).

Of course, it's not just important to lose fat - building muscle is just as important. Resistance training is crucial for a toned and defined body.

17 Eat more fiber

Fiber is often recommended to support fat loss. Although the scientific data is mixed, some studies show that fiber (especially soluble fiber) can increase satiety and help you control your weight in the long term (44, 45).

18 Eat more fruit and vegetables

Fruit and vegetables have many properties that can make them effective in supporting weight loss. They are low in calories but high in fiber, and their high water content gives them a low energy density, making them very filling. Studies have shown that people who eat fruit and vegetables tend to weigh less (46). These foods are also very nutrient-dense, making their consumption important for health.

19 Chew more slowly

It takes some time for your brain to register that you've eaten enough. Some studies show that chewing more slowly can help you consume fewer calories and increase the production of hormones associated with weight loss (47, 48).

You should also consider chewing your food better. Studies show that better chewing can reduce calorie consumption during a meal (49).

20. make sure you get enough good quality sleep

Sleep is highly undervalued but could be just as important as a healthy diet and exercise. Studies show that poor sleep is one of the biggest risk factors for overweight and obesity, associated with an 89% increased risk of obesity in children and a 55% increased risk of obesity in adults (50).

21 Fight your food addiction

A recent study found that 19.9% of people in North America meet the criteria for food addiction (51). If you experience overwhelming cravings and just can't seem to curb them no matter how hard you try, you may be suffering from a food addiction.

If this is the case, it may be worth seeking professional help. Trying to lose weight without first tackling your food addictions is almost impossible.

22 Eat more protein

Protein is by far the most important nutrient for weight loss. It has been shown that a high-protein diet can increase metabolic rate by 80 to 100 additional calories consumed per day, while reducing calorie consumption by an average of 441 kcal per day (52, 53, 54).

One study has also shown that eating 25% of your calories in the form of protein can reduce obsessive thoughts about food by around 60% and halve the desire to eat late at night (55).

Simply adding more protein to your diet is one of the easiest and most effective ways to lose weight.

23 Supplement with whey protein

If you're struggling to get enough protein from your diet, using a supplement - such as a protein powder - can help. One study showed that replacing some of your calories with whey protein can result in a weight loss of about 8 pounds over time while increasing muscle mass (56).

24. avoid sugary drinks including fruit juices

Sugar is bad, but sugar in liquid form is even worse. Studies show that calories in the form of liquid sugar sources are by far the biggest contributor to obesity in our modern diet (57).

For example, one study found that sugar-sweetened beverages were associated with a 60% increased risk of obesity in children per daily serving (58).

Bear in mind that this also applies to fruit juices, which contain a similar amount of sugar to sugary soft drinks such as cola (59). Eat fruit in its natural form, but limit your fruit juice intake - or avoid fruit juices altogether.

25 Eat whole foods that consist of only one ingredient (real food)

If you want to be a healthier and slimmer person, one of the best things you can do is to eat whole, single-ingredient foods.

These foods are naturally filling and it's hard to gain weight when the majority of your diet consists of such foods.

26. eat healthy instead of dieting

One of the biggest problems with diets is that they rarely work in the long term. People who diet actually tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain (60).

Instead of dieting, aim to become a healthier, happier and healthier person. Focus on nourishing your body rather than depriving it. Weight loss should then follow automatically.

References:

Source: https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tips#section25

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