Tag: Weight Loss
Intermittent Fasting and the Mediterranean Diet: Guide to Health and Longevity!
The concept of intermittent fasting is not new. It has been around for ages, with almost all cultures practicing it in one form or another. However, the term was coined by Anton Carlson and popularized by BBC broadcast journalist Dr. Michael Mosley’s TV documentary Eat Fast, Live Longer in 2012. [1]
On the other hand, Mediterranean fasting is a traditional diet that has existed for more than five thousand years. It entered the mainstream in the 1950s when people from the Mediterranean region were observed to have much better health than their Western counterparts.
Though widely different, intermittent fasting and the Mediterranean diet have unique benefits and complement each other in powerful ways. This article will take you through the science behind intermittent fasting and the Mediterranean diet and how combining these approaches can help you achieve optimal health and wellness.
What is Intermittent Fasting?
Intermittent fasting is a weight loss strategy that involves alternating between periods of eating and fasting. It’s not a diet in the traditional sense but rather an eating pattern that specifies when to eat instead of what to eat.
There are several intermittent fasting methods. Still, the most popular methods involve fasting for a set period, typically between 16–24 hours, followed by a period of eating.
Time-restricted feeding: You limit the eating window to certain hours, say 4–8 hours. For example, the famous 16/8 method involves fasting for sixteen hours and eating during the remaining eight hours.
Alternate day fasting: You fast every other day, meaning you eat your usual diet one day and restrict calories to around 500 the next day.
The 24-hour fast: You fast for twenty-four hours, consuming only water, black tea or coffee, sugar-free gum, or other sugar-free beverages.
The 5:2 fast: You eat normally five days a week (a relatively healthy, balanced diet) and restrict calories to 500 on the other two non-consecutive days.
Regardless of the method, intermittent fasting helps reduce overall calorie intake and promotes weight loss by burning stored fat for energy. Additionally, intermittent fasting offers numerous health benefits, notably improved insulin sensitivity, lowering your risk of developing type 2 diabetes. [2]
The fasting approach enhances brain function, boosts energy levels, and extends life. Moreover, it reduces inflammation, a critical factor in many chronic diseases such as heart disease, cancer, and Alzheimer’s. Studies have shown that fasting can stimulate the production of new brain cells and improve cognitive function. [3]
What is a Mediterranean Diet?
Otherwise called a heart-healthy diet, the Mediterranean diet emphasizes a plant-based diet with some seafood and healthy fats. Meat and dairy foods are generally consumed in small quantities.
As the name indicates, the diet is based on the traditional way of eating in the Mediterranean region. With a Mediterranean diet, you eat mostly fresh fruits and vegetables, whole grains, legumes, nuts, and healthy fats such as olive oil and fatty fish. The diet also comprises animal protein in the form of fish and seafood. However, dairy and poultry are consumed in moderation. Unlike most other diets, you can consume red wine in moderation.
The core of the Mediterranean diet is its balanced approach to eating. It emphasizes whole, unprocessed, nutrient-dense foods with fresh fruits and vegetables. Processed foods, sugary treats, and beverages have no place in the Mediterranean diet. Above all, a heart-healthy diet favors herbs and spices to flavor meals rather than salt.
Being primarily plant-based, the Mediterranean diet offers all the necessary vitamins, minerals, antioxidants, fiber, and phytonutrients. It is known for its anti-inflammatory and disease-fighting properties. Several studies have shown that the Mediterranean diet can reduce the risk of heart disease, stroke, type 2 diabetes, and certain cancers. [4] [5]
While the diet is not designed for weight loss, it also promotes weight loss. This is due to filling, high-fiber foods that keep you full for extended periods.
Can I Combine Intermittent Fasting and Mediterranean Diet?
The short answer is — yes! You can follow intermittent fasting and adopt a Mediterranean diet simultaneously. Incorporating a Mediterranean diet with intermittent fasting is a match made in heaven. The two dietary approaches complement each other rather perfectly.
Focus on consuming nutrient-dense, whole foods in line with your Mediterranean diet during your eating window. This ensures you get the necessary nutrients to support your health and well-being and maintain a healthy weight.
Intermittent fasting and the Mediterranean diet have several health benefits, including weight loss, improved insulin sensitivity, reduced inflammation, and increased longevity. It also helps improve your health and reduce your risk of chronic diseases.
The Mediterranean diet is rich in nutrients such as fiber, antioxidants, and healthy fats (including monounsaturated and omega-3 fatty acids). Though the diet involves more fat than other dietary approaches, it is high-density lipoprotein (HDL) cholesterol, aka good cholesterol, rather than low-density lipoprotein (LDL) cholesterol, or bad cholesterol.
Furthermore, with abundant plant-based foods, nuts, and extra virgin olive oil, the human body will absorb sufficient nutrients such as vitamin B12 and vitamin D, which affect weight loss. [6]
Which Intermittent Fasting Type Works Best with Mediterranean Diet?
Among the many types of intermittent fasting, 16:8 works best with the Mediterranean diet. It involves eating in an eight-hour window, followed by a 16-hour fast.
Reducing your eating window to eight hours gives you ample time to have a diet with diverse foods packed with nutrients. The best part is that you get to eat your favorite foods while also shedding excess weight.
How Does Intermittent Fasting Help the Mediterranean Diet?
Intermittent fasting is crucial in assisting the Mediterranean diet since it helps you adhere to it long-term, leading to improved health outcomes. Furthermore, with its definite eating and fasting windows, intermittent fasting promotes structure and discipline. This makes it easier to stick to the Mediterranean diet and curb cravings for unhealthy food.
While intermittent fasting helps, the success of the Mediterranean diet doesn’t depend on it. The diet is rich in nutrient-dense foods, including vegetables, fruits, whole grains, legumes, and healthy fats. Since it has no processed foods, it contains no added sugars, sodium, or saturated fats.
Furthermore, due to time-restricted eating, intermittent fasting can cut calorie consumption by as much as 60%.
Benefits of Mediterranean Diet and Intermittent Fasting
The Mediterranean diet has several benefits, including weight loss and a reduced risk of heart disease, stroke, cancer, and Alzheimer’s. And when combined with intermittent fasting, you can potentially enhance their health benefits.
Weight Loss
Here are the health benefits of combining the Mediterranean diet with intermittent fasting:
Studies show that combining these approaches can help you achieve greater weight loss and an improved body fat percentage than either practice alone. [7]
The Mediterranean diet is famous for being heart-healthy mainly due to its majorly plant-based nature. It helps prevent coronary artery disease and cardiovascular disease and boosts heart health in general. Similarly, intermittent fasting helps reduce cholesterol levels and blood pressure, preventing heart disease. By combining both approaches, it reduces the risk of heart disease.
The Mediterranean diet has long been linked with a reduced risk of Alzheimer’s and dementia. It also helps improve cognitive function and reduces inflammation. Intermittent fasting, on the other hand, reduces brain damage by generating new brain cells in response to stress. Combining both practices helps reduce the risk of age-related cognitive impairments such as dementia and Alzheimer’s. [8]
IF with a Mediterranean diet helps lower the risk of type 2 diabetes. Fasting can help improve insulin resistance, while the healthy Mediterranean diet helps regulate sugar.
Fasting and a healthy Mediterranean diet can help improve chronic conditions like cancer and neurodegenerative disorders.
How to Make Intermittent Fasting and the Mediterranean Diet Work for You
When combined with a Mediterranean diet, intermittent fasting is a powerful tool for promoting weight loss, improving cardiovascular health, and supporting cognitive function. Here are some tips for incorporating both into your lifestyle:
Eat Mediterranean-friendly foods during your eating window. Focus on consuming whole, nutrient-dense foods such as fruits, vegetables, whole grains, lean protein, and healthy fats.
Eat green, leafy plants every day. It can be in the form of salads or smoothies.
Extra virgin olive oil (EVOO) should be your fat of choice. It is rich in monounsaturated fatty acids and polyphenols. Ensure that the olive oil you use is of high quality.
Ensure that your protein comes from plants or seafood. Your daily protein should come from plants such as lentils, beans, peas, and nuts. In addition, you can add small quantities of fatty fish, like salmon, twice a week.
Use salt-free seasonings to flavor your food. Extra virgin olive oil, citrus, vinegar, herbs, and spices are enough to season your food without adding salt.
Start slowly if you are new to the Mediterranean diet or intermittent fasting. Gradually build up to longer periods of fasting and introduce more Mediterranean-based meals every day. For example, start with 12:12 fasting and work to longer fasting periods. The same goes for the Mediterranean diet. Start with one Mediterranean-inspired meal and slowly introduce more varieties.
Plan your meals so that you eat a more balanced diet. Ensure that you incorporate a variety of dishes to get all the nutrients.
Consider meal prepping or packing healthy snacks to take with you on the go. This helps avoid making less healthy choices when hunger strikes.
Regular exercise is an integral part of a healthy lifestyle. Add enough physical activity depending on your fasting periods.
Listen to your body. What works for others may not work for you. So, notice how your body responds and make changes accordingly.
Frequently Asked Questions
What is the fastest way to lose weight on an intermittent fasting diet?
One of the fastest ways to lose weight on intermittent fasting is to adopt a Mediterranean diet. With its emphasis on fresh, whole foods, the Mediterranean diet promotes slow and steady weight loss as long as you choose the right foods.
Who should not practice intermittent fasting?
Though highly effective, intermittent fasting is not for everyone. Avoid intermittent fasting if you are:
Pregnant or breastfeeding
Under 18 years of age
Susceptible to eating disorders
Underweight
Essentially, you must avoid intermittent fasting if you have high caloric needs.
Why am I not losing weight on a Mediterranean diet?
The Mediterranean diet comprises unprocessed whole foods, fresh fruits and vegetables, and healthy fats. However, you may not lose weight if you do not watch the portion sizes. It may also be because:
You are adding too much olive oil. One tablespoon of olive oil contains 120 calories.
You are making healthy swaps without considering the calories. Though healthy, foods like avocado, nuts, and olive oil are calorie dense.
You are consuming an excess of red wine. The Mediterranean diet encourages red wine consumption, but only one serving per day.
You are eating too many nuts. ¼ cups of nuts contain 150 to 200 calories.
You are not burning enough calories.
Can you skip breakfast on a Mediterranean diet?
You can skip breakfast on a Mediterranean diet, especially if you have type 2 diabetes. [9] Instead, you can indulge in a large Mediterranean-type lunch of fish, salad, and olive oil. According to researchers, it has the same effect on glucose levels as a low-fat diet. [10]
Wrapping Up
Intermittent fasting and the Mediterranean diet, though vastly different approaches, can complement each other. Together, they provide various health benefits, including weight loss, reduced risk of chronic diseases, improved heart and brain health, and increased longevity.
The Mediterranean diet is a rich source of nutrients and antioxidants. Intermittent fasting, on the other hand, reduces inflammation and improves insulin sensitivity. The combination of the Mediterranean diet and intermittent fasting offers a holistic approach to promoting health and wellness.
References
Bartholomew, C. L., Muhlestein, J. B., May, H. T., Le, V. T., Galenko, O., Garrett, K. D., Brunker, C., Hopkins, R. O., Carlquist, J. F., Knowlton, K. U., Anderson, J. L., Bailey, B. W., & Horne, B. D. (2021, September 3). Randomized controlled trial of once-per-week intermittent fasting for health improvement: the WONDERFUL trial. PubMed Central (PMC). https://doi.org/10.1093/ehjopen/oeab026
Yuan, X., Wang, J., Yang, S., Gao, M., Cao, L., Li, X., Hong, D., Tian, S., & Sun, C. (2022, March 24). Effect of Intermittent Fasting Diet on Glucose and Lipid Metabolism and Insulin Resistance in Patients with Impaired Glucose and Lipid Metabolism: A Systematic Review and Meta-Analysis. PubMed Central (PMC). https://doi.org/10.1155/2022/6999907
Gudden, J., Vasquez, A. A., & Bloemendaal, M. (2021, September 10). The Effects of Intermittent Fasting on Brain and Cognitive Function. PubMed Central (PMC). https://doi.org/10.3390/nu13093166
Widmer, R. J., Flammer, A. J., Lerman, L. O., & Lerman, A. (2014, October 15). “The Mediterranean Diet, its Components, and Cardiovascular Disease.” PubMed Central (PMC). https://doi.org/10.1016/j.amjmed.2014.10.014
Dontas, A. S., Zerefos, N. S., Panagiotakos, D. B., & Valis, D. A. (2007, March 1). Mediterranean diet and prevention of coronary heart disease in the elderly. PubMed Central (PMC). https://doi.org/10.2147/ciia.2007.2.1.109
Khosravi, Z. S., Kafeshani, M., Tavasoli, P., Zadeh, A. H., & Entezari, M. H. (2018, July 20). Effect of Vitamin D Supplementation on Weight Loss, Glycemic Indices, and Lipid Profile in Obese and Overweight Women: A Clinical Trial Study. PubMed Central (PMC). https://doi.org/10.4103/ijpvm.IJPVM_329_15
Panizza, C. E., Lim, U., Yonemori, K. M., Cassel, K. D., Wilkens, L. R., Harvie, M. N., Maskarinec, G., Delp, E. J., Lampe, J. W., Shepherd, J. A., Marchand, L. L., & Boushey, C. J. (2019, June 20). Effects of Intermittent Energy Restriction Combined with a Mediterranean Diet on Reducing Visceral Adiposity: A Randomized Active Comparator Pilot Study. PubMed Central (PMC). https://doi.org/10.3390/nu11061386
Yoon, G., & Song, J. (2019, April 5). Intermittent Fasting: a Promising Approach for Preventing Vascular Dementia. PubMed Central (PMC). https://doi.org/10.12997/jla.2019.8.1.1
Effect of breakfast skipping on diurnal variation of energy metabolism and blood glucose – PubMed. (2014, June 1). PubMed. https://doi.org/10.1016/j.orcp.2013.01.001
Fernemark, H., Jaredsson, C., Bunjaku, B., Rosenqvist, U., Nystrom, F. H., & Guldbrand, H. (2013, November 27). A Randomized Cross-Over Trial of the Postprandial Effects of Three Different Diets in Patients with Type 2 Diabetes. A Randomized Cross-Over Trial of the Postprandial Effects of Three Different Diets in Patients With Type 2 Diabetes | PLOS ONE. https://doi.org/10.1371/journal.pone.0079324
Connection Between Intermittent Fasting and The Endocannabinoid System
With each passing day, we continue to discover the amazing benefits of intermittent fasting on the human body. While the world is going ga-ga over its amazing weight management benefits, scientists are busy exploring its impacts on other body functions.
The recent focus has been on exploring the impact of the endocannabinoid system, or ECS. The ECS, or endocannabinoid system, is responsible for hormone regulation and metabolism. It has a direct role in managing weight and how we intake food.
In this guide, we will determine how intermittent fasting can control endocannabinoids.
What is an Endocannabinoid System?
First discovered in 1990, the endocannabinoid system (ECS) is a complex biological system in humans and other animals. It comprises a network of receptors, endocannabinoids (chemical compounds similar to those found in the cannabis plant), and enzymes that work together to regulate various physiological processes, including appetite, pain sensation, mood, and immune function.
The ECS plays a crucial role in maintaining homeostasis, which is the body’s ability to maintain a stable internal environment despite external changes. It helps regulate a wide range of physiological functions and maintain balance within the body.
While much is still unknown about this complex system, scientists believe it may hold promise for developing new therapies for a range of conditions, including chronic pain, anxiety, and inflammation. [1]
How Does ECS Work?
ECS is made up of endocannabinoids, receptors, and enzymes. To understand how ECS works, it’s important to break down the functions of these three components.
Endocannabinoids
Endocannabinoids, or endogenous cannabinoids, are the human-made versions of cannabinoids produced by plants.
Just like the plant-based cannabinoids, they feature THC and CBD. Anandamide and 2-arachidonoylglycerol (2-AG) are two commonly found endocannabinoids. The role of endocannabinoids here is to bind and trigger the cannabinoid receptors in the body.
This way, endocannabinoids significantly impact crucial body functions like inflammation, metabolism, and pain.
Endocannabinoid Receptors
The second component of ECS is endocannabinoid receptors, which are special proteins commonly found in multiple tissues and are responsible for binding the endocannabinoids. These receptors support a wide range of physiological responses by supporting binding. CB1 and CB2 receptors are two common varieties of endocannabinoid receptors.
CB1 receptors are primarily seen in the brain and central nervous system and regulate appetite, mood, memory, pain perception, and motor control, among other functions. On the other hand, CB2 receptors are found in peripheral tissues and the immune system.
CB2 receptors are generally present in the immune system and peripheral tissues, like the spleen, tonsils, and bones. They are involved in modulating inflammation and immune function. These receptors control functions like metabolism, pain sensation, appetite, etc.
Enzymes
Enzymes are the last ECS components that handle endocannabinoids, breaking down when they finish their assigned functions. Two main enzymes are fatty acid amide hydrolase and monoacylglycerol acid lipase.
Fatty acid amide hydrolase handles the breakdown of AEA, while monoacylglycerol acid lipase breaks down 2-AG.
Role of ECS in Influencing Weight and Food Intake
The endocannabinoid system, or ECS, plays a significant role in regulating food intake and body weight. Endocannabinoids and their receptors are present in the central nervous system and various peripheral tissues and are mainly responsible for controlling energy expenditure and metabolism.
Endocannabinoids are known to alter the body’s glucose level and lipid metabolism. The direct impact of these activities is increased energy storage. Research has explored that ECS tends to be highly overactive in obese people and is often responsible for retaining the alleviated fat mass. [2]
It is responsible for maintaining energy homeostasis by balancing energy intake and expenditure. To maintain this balance, the ECS interacts with hormones and neural circuits. The ECS can modulate food intake by interacting with various brain regions involved in appetite regulation, such as the hypothalamus.
Endocannabinoids can stimulate the release of hunger-promoting hormones, such as ghrelin, and inhibit the release of satiety-promoting hormones, such as leptin. This way, ECS might lead to increased food intake, resulting in weight gain.
Additionally, ECS influences energy expenditure greatly as it impacts the activities of BAT or brown adipose tissue. BAT is responsible for controlling calorie burning.
With every endocannabinoid signaling action, there is a slight decrease in BAT activities, leading to a dip in energy expenditure. As energy consumption decreases, fat accumulation happens. [3]
Evidence proves that ECS can impact the homeostatic and hedonic elements of appetite and food intake. Endocannabinoid tone tends to influence feeding motivation in humans. [4]
It has been observed that when we are hungry, the body releases a high level of 2-AG and AEA in our body tissues. With this, we seek food that is delicious and high in calories.
ECS and endocannabinoids can lead to high body weight and fat percentage.
Intermittent Fasting: A Novel Weight Management Approach
Intermittent fasting is a scientifically proven approach to managing body weight. By controlled fasting and eating, intermittent fasting positively impacts hormones, body weight, metabolism, and other key functions.
There are several different methods of intermittent fasting, such as 16/8, Eat-Stop-Eat, the 5:2 diet, and alternate-day fasting. Regardless of the method you pick, intermittent fasting has been proven to reduce body weight and increase muscle mass in humans.
Can Intermittent Fasting Have Any Impact on ECS?
A handful of research outcomes establish a direct relationship between intermittent fasting and ECS. For instance:
Intermittent fasting can reduce CB1 receptor activity
Intermittent fasting has been shown to reduce the activity of CB1 receptors in various tissues, including the liver, adipose tissue, and brain. Even though this research has a limited scope, it has been observed that the endocannabinoid system tends to remain in control with limited food intake and energy balance.
Controlled and time-restricted eating tends to lower cannabinoid receptor 1 (CB(1)R) expression. The reduction in CB1 receptors plays a crucial role in reducing food intake. In fact, CB1 receptor antagonists like rimonabant are used for weight loss treatment in obese patients. The role of these antagonists is to control or reduce diet-induced weight gain.
Anticipations are there because intermittent fasting reduces inflammation and oxidative stress. [5]
As fasting reduces CB1 activities naturally, people can give it a try to maintain their ECS balance and ideal body weight.
Increased endocannabinoid levels
Intermittent fasting has been shown to increase the endocannabinoids 2-arachidonoylglycerol (2-AG) levels in various tissues.
2-arachidonoylglycerol is responsible for controlling food intake along with multiple physiological processes. High 2-arachidonoylglycerol means low food intake. When the body is on a prolonged fasting program, humans perform less breakdown of these compounds. Hence, the level of 2-arachidonoylglycerol increases. [6]
Frequently Asked Questions
Which are some common fasting methods?
Intermittent fasting can be done in multiple ways, including 16:8, 5/2, and Eat, Stop, Eat. Each method has a different approach to fasting. For instance, 16:8 involves eating all meals in an eight-hour window and fasting for 16 hours.
Which fasting method is useful for maintaining the ECS tone?
Individuals can pick any fasting method to maintain the ECS tone. All the fasting methods significantly impact our bodies and can help manage ideal ECS levels, provided you’re fasting correctly.
What is the relationship between ECS and obesity?
ECS impacts hunger, food cravings, and energy expenditure in humans and many animals. Imbalanced ECS is found to be responsible for frequent food cravings and induces overeating in humans. Both of these activities lead to weight gain. Hence, it’s important to maintain ECS levels if you want to maintain your body weight.
Wrap Up
A balanced ECS function is required to maintain balance in various physiological activities such as hunger, pain, inflammation, etc. A slight irregularity in the endocannabinoid system can promote higher food intake and increase body weight.
Intermittent fasting is a novel approach individuals can adopt to maintain the ideal ECS levels and their related processes.
Ensure you know the proper practices before starting intermittent fasting. There are certain dos and don’ts of intermittent fasting that you must adhere to experience the desired results.
References
Russo, E. B. (2016, July 1). Clinical Endocannabinoid Deficiency Reconsidered: Current Research Supports the Theory in Migraine, Fibromyalgia, Irritable Bowel, and Other Treatment-Resistant Syndromes. PubMed Central (PMC).
The role of the endocannabinoid system in the regulation of energy expenditure – PubMed. (2009, February 1). PubMed.
Endocannabinoids and energy homeostasis: an update – PubMed. (2014, August 1). PubMed.
The endocannabinoid system and appetite: relevance for food reward – PubMed. (2014, June 1). PubMed.
The effect of leptin receptor deficiency and fasting on cannabinoid receptor 1 mRNA expression in the rat hypothalamus, brainstem and nodose ganglion – PubMed. (2009, October 2). PubMed.
2-Arachidonoylglycerol: A Signaling Lipid With Manifold Actions in the Brain – ScienceDirect.
Discover Facts About Clenbuterol
Clenbuterol if often called Clen and is popular among athletes and athletes because of the potential it has to stimulate the beta-2 receptors. These receptors are importance in maintaining a steady process of fat loss as the body is directed towards burning more fat. Clen was initially used many decades ago for veterinary applications especially in cattle in order to increase the yield. Back in those days, it was viewed as very effective for this purpose. The problem that made it fall out of favor with vets especially in the United States is that it continued to command a strong presence in the body for a long time and so were its effects. This makes doctors to avoid prescribing it although it is effective for asthma medication. In the USA, it is not used at all by asthmatic.
Albuterol is closely related to Clen. It is also meant to reduce fat and athletes take ti specifically for this purpose. In more specific terms, Clen is used repartition the metabolic activities of the body. In this case, it serves to lead to an upward movement in the ratio of Fat Mass to Free Fat Mass. If you happen to use Clen, you will find out that your temperature will have gone up a bit in addition to a slight loss in appetite.
There is scarcity of information on Clen because most of the medical authorities have shunned its use for corrective therapy for its patients. The research in this area has become very difficult. Although animal studies provide some insight, they cannot be fully compared to the humans in the bodily operations. In the athletics realm this substance has gone through many years of controversy and use.
Clenbuterol has qualities which are opposite those of catabolic and anabolic substances and this has been attested in many studies involving animals. It remains to be seen the qualities present in humans. When administered in animals, Clenbuterol can’t be expected to yield results comparable to those of humans because it is administered in large doses which no human being has been imagined to be using. When horses are given small doses of Clenbuterol, and then exercised in a way comparable to that of human beings, there are signs of significant reduction in the amount of fat. After the sixth week, the amount of fat started increasing. This shows long-term effects which are normally contrary to the expectations of the users. This makes it difficult for one to believe the stories floating around in praise of Clenbuterol.
Clenbuterol appears not to function for most of the population. It brings down the proper functioning of the cardiac and the central nervous system. The outward sign is in the form of stopping the fat-burning process. Anti-histamines are the most common antidotes of Clenbuterol. The effect of these antidotes is evident in drowsiness which makes them look appropriate only immediately before bedtime. Clen is not good for your heart. The beta-2 receptors of animals are twice those of human beings and this makes them only preferred only in small doses. In large doses, they lead to the enlargement of the ventricles.
Here is a list of most popular Clen brands:
The Top 20 Simple Weight Loss Tips
toIf you want to lose weight, you need to eat less and exercise more. This creates a calorie deficit that forces your body to burn fat for fuel. There are no ways around this – you must reduce your calorie intake and increase your calorie expenditure. Period! But, as simple as this process looks on…
Best Spices To Beef Up Your Meals For Weight Loss
Give your meals some flavor with the best spices for weight loss.
For our weight loss goals, we often hear that eating can’t be fun, but with the best spices for weight loss, it actually can be. No more plain chicken breasts, or cold, flavorless broccoli. Looking to those certain spices that can really boost our weight loss goals will ensure a great tasting meal while also putting an emphasis on our sculpting and toning goals. And more, once you buy a container of any of these spices, they will last a long time for a more cost-effective solution.
Eating well can be difficult, but it doesn’t have to be. When faced with the option of a good tasting meal, it can be easy to want to cover our plates with our favorite sauce. But we must refrain. Here is where spices can come in handy to really boost all areas of our fat loss goals in efforts to help us reach our desired goals. By adding taste without calories or other nonsense that can ruin our gains, we set ourselves up better when we look in the mirror.
We’ll talk spices and more below. The different kinds of spices that taste great and work well, why you should stay away from certain condiments, although we love them, and the best way to approach spicing up your meal so it doesn’t totally overpower you. With the best spices around for weight loss, you love how you look and how your meals taste.
Why Stay Away From Certain Condiments?
Certain condiments tend to have a lot of sugar and other elements on the nutrition label that we just can’t have ruin our gains. While there are alternatives out there, be them sugar-free, reduced sodium, and more, for those following a strict diet and way of approaching weight loss effectively, staying away from certain condiments may be a wise decision.
Here is where spices will come into play. By providing great tastes, while also working to give you nutritional value, you will start to see a difference in how you look and feel when you mix in these spices to your nutrition plan without a problem.
Best Spices For Weight Loss
Let’s take a look at some of the best spices for weight loss. Knowing which ones are out there and how best to tackle your goals can be of great assistance as you start to find your meal prepping groove. With benefits to weight loss, why wouldn’t you want to put these spices into your dishes for the best gains possible? So, without dragging this along further, here are some of the best spices to beef up your meals while seeing those weight loss goals.
Black Pepper
Black pepper can work to enhance your metabolism while also working to stop the build up of extra fat. Black pepper extract is also used in supplements as an aid to provide for better absorption, making black pepper a nice spice to put in the mix for more than just weight loss benefits (1).
Ginger is an interesting one for this will promote better digestion and work to keep cravings at bay by suppressing your appetite. The potential to help with weight loss, ginger will provide that interesting flavor to put on your dish (2).
Cayenne can work to speed up your metabolism to burn more calories in efforts to see those weight loss goals take shape. By working to reduce hunger as well, you won’t feel like you have to snack as often, thus leading to less calorie intake. For those who want a bit of a kick, definitely give cayenne a try (3).
Turmeric may help with weight loss by preventing fat from being stored and working to enhance thermogenesis. When mixed with a healthy diet, turmeric can aid in those weight loss goals, but again, that ties into a healthy lifestyle to start. It also has other benefits like relieving inflammation which is a nice bonus (4).
Saffron might sound too fancy, but trust us, it is a great spice. Working to reduce cravings, it can stop overeating and help with weight loss results. Psychologically, it does have some mood-enhancing effects that will contribute to feeling better overall and keeping up with your progress (5).
Ginseng is another one you may be hesitant of, but it doesn’t hurt to try it. By controlling certain hormones and working to keep your appetite in check, this may have nice weight loss effects while giving you that added taste (6).
Cinnamon is one of those spices we love to put on a variety of things and sprinkling this onto meals at any time of day can be of great assistance. For appetite control, reduced belly fat, and less cravings, cinnamon is a nice option to potentially help with those weight loss goals (7).
How Much Spice Should I Use?
Ultimately, this is up to you. There are people who love pepper and tend to load it up. Others just need a sprinkle to get a hint of a taste. The nice part about spices is that you can experiment and play around with how much you want and how other spices may work together. It isn’t an exact science with spices when you’re simply trying to add some taste to your meals. Don’t overthink it and just enjoy the different flavors you now have.
Wrap Up
The best spices to beef up those meals for weight loss can be game changers when it comes adding variety into your meals. With the right approach and knowing how best to season our dishes, we can get rid of the boredom of plain old meals and work to capitalize on our gains much better. Trying new spices can be an enjoyable process so don’t be shy and try some these great tasting and healthy options today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
Reference
Singletary, K. (2010). “Black Pepper: Overview of Health Benefits”. (source)
Anh, N.; et al. (2020). “Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials”. (source)
Varghese, S.; et al. (2017). “Chili pepper as a body weight-loss food”. (source)
Hewlings, S.; et al. (2017). “Curcumin: A Review of Its’ Effects on Human Health”. (source)
Mashmoul, M.; et al. (2013). “Saffron: A Natural Potent Antioxidant as a Promising Anti-Obesity Drug”. (source)
Li, Z.; et al. (2018). “Ginseng and obesity”. (source)
Mousavi, S.; et al. (2020). “Cinnamon supplementation positively affects obesity: A systematic review and dose-response meta-analysis of randomized controlled trials”. (source)
How to Lose Weight Without Tracking Macros
Here are different ways to lose weight without tracking macros.
The fitness industry is obsessed with macros. If coaches could get free tattoos of food scales, macronutrients, and tracking apps across their booty, they would. I wouldn’t be surprised if some of them own these.
But as the consumer, many people get the impression that you have to track macros to be successful with weight loss. Don’t get me wrong, tracking is great and has many unique benefits, but it’s not a pre-requisite for weight loss.
Just like any nutrition approach, tracking also has it’s own set of drawbacks. The most notable one is that it can be quite cumbersome for people. Yes, anyone can learn and yes, it doesn’t take much time after some practice, but the disdain for tracking is a massive barrier for many whether valid or not.
We can take the guesswork out of nutrition for many simply by not having them track.
How Weight Loss Works
To lose weight, you only need one thing. You need a caloric deficit present. This is simply a long term state in which you take in less energy than you burn off over time. It doesn’t matter whether you’re conscious of your deficit or how much of a deficit you’re in. All that matters is that if you’re in one, fat tissue is being stripped off your body. Cheers to that.
If you struggle with eating the appropriate amount of calories, we can manipulate that by setting up guidelines you follow to tinker with food consumption and behavior.
1 – Drink a glass of water prior to every a meal
Your stomach have stretch receptors and as they detect expansion in your gut, your brain gets signaled for fullness. Filling your stomach with water prior to a meal does the following:
It signals for fullness hormones prior to the start of the meal.
It promotes mindfulness. By not diving into food right away, you’ll likely eat slower.
Most importantly, it will reduce the number of calories you consume each meal.
This can also be done with low or zero calorie beverages as well. In fact, some research finds zero calorie beverages are even more satiating than water. Hot beverages like tea and coffee work deeply well also.
By having some content in your stomach prior to a meal is called a preload. You can preload with fruits or vegetables as well, but for now, let’s keep it simple and drink a large glass of water before every meal.
2 – Eat a lean protein and vegetables at every meal
Lean protein in tandem with a vegetable makes a complete meal. You can add more to this, but at it’s core, it’s this simple. I don’t want to hear any, making meals is so hard bs. Think of your favorite lean protein and think of your favorite vegetable. Eat them at the same meal. Boom.
By doing so, you have muscle building protein and fibrous nutrients at each meal. This keeps you full and nourish which is paramount for staying in a deficit. More lean protein is generally better as many people are overweight from a lack of lean protein and total protein intake.
Eating more vegetables is encouraged too because we live in a world where grown adults lecture their kids about eating vegetables, yet never eat any themselves. In fact, if you want to be in a deeper deficit, you can replace any starch or fat with more veggies. Don’t be surprised if you start feeling better and getting sick less too.
3 – Eat one giant salad daily
This makes the previous step easier, but also ensures you eat one highly nutritious and filling meal daily that takes the guesswork out of things. There’s something to be said about eating raw veggies daily as well. They retain their full size and take up a lot of space in your stomach.
As mentioned earlier, this pushes against your stretch receptors and keeps you more full. And if you don’t like salads, you’ve simply never made a good one.
A little effort goes a long way with making a salad. Use some dark greens and add some variety with tomatoes, cucumbers, avocados, fat free cheese, nuts, fruit, and a good dressing. You can even purchase low calorie salad dressings online or from your grocery store.
Have some canned or precooked chicken on hand as well and you got yourself and stupid simple meal each day that will guide you to more fat loss.
As long as your salad has plenty of greens and lean protein, nobody’s going to over eat a salad. Make it ginormous if you have a huge appetite.
4 – Don’t eat all your food
One of the biggest psychological shortcomings our parents taught us was to finish our plates. I get it, many people grew up poor and wasting food was blasphemous. I grew up the same way from a dictator like Asian mom.
However, this flies in the face of weight loss psychology and physiology. Physiologically speaking, you need to eat less to lose fat and psychologically speaking, we don’t need as much food as we think.
Like imagine how much lighter you’d be if you ate one less bite from every meal in the last year? Do you think sacrificing that last bite made that much of a difference in meal satisfaction?
Probably not, but by eating a bit less you can save lots of calories over long periods. Many studies find people who get served a certain amount of food simply finish their food regardless of the portion.
So I would practice choosing filling foods like lean protein, fruits, and veggies, but as you eat your meal, learning to stop before everything is finished.
Especially when you’re not tracking macros, added sugars and fat can quickly skyrocket your calories. To be clear, I’m not saying you should avoid added sugar or fat, but learning to eat less is how you guarantee a deficit without tracking macros.
How much less are we talking?
Well, start by eating your meal slowly. This increases satiety. Then as your meal starts to finish, remind yourself that you don’t have to finish everything on the plate. Ask yourself with every last bite, do you really need 1 more bite to be satisfied?
Take time to answer yourself and don’t be afraid to terminate a meal significantly short especially earlier meals where you know you’ll be able to eat again that day.
Pair the above with exercise
To ensure everything goes smoothly, you’ll need to exercise. You knew this was coming cause well, when has a lack of movement ever been good for your waistline?
Fortunately, it doesn’t have to be anything crazy. A few 45 minute lifting sessions each week along with some cardio or steps and you’re good.
The exercise will help retain your muscle mass and boost your energy expenditure while the nutrition will trim down your calories and put you in a deficit. The result is fat tissue leaving your body into the realm of the atmosphere.
Some beautiful stuff huh? It is easier said than done though cause fat loss is never easy regardless of the method. This is because by definition, you’re restricting energy. There’s some level of sacrifice whether you’re tracking macros or not.
By not tracking macros, you’re able to work on habits that are more doable for your lifestyle, but you still have to plan out meals, stay consistent, and make the necessary sacrifices.
So while the plan is easy on paper, make sure you’re preparing your meals, getting that lean protein in without compromise, and truly eating what you need each meal without over doing it.
If you can stick to the above at least 90% of time, fat will undoubtedly come off your body revealing one sexy physique. The time span for that will be based on your level of adherence.
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CLA & Carnitine: Do They Work Well Together For Weight Loss?
Can these two supplements take your weight loss goals to the next level?
Weight loss is something many of us strive for and knowing which supplements work best, like CLA and carnitine, can benefit us greatly. Whether that be to lose a few pounds, or really sculpt a well-defined physique, losing weight is part of most of our lives. But it can be challenging. Really challenging. We love to eat good food but to get that sculpted physique requires us to not eat those sweet, sugary, fun-tasting foods. And so we find ourselves trying diets and certain products to accelerate weight loss but nothing seems to work.
The right supplements, however, may hold the answer for us. Working with premium and high-quality supplements is a great way to tackle all of our weight loss needs. While fat burners and other strong supplements exist, sometimes they don’t fit into your lifestyle. CLA and carnitine are two supplements with weight loss properties that may or may not work well together for your weight loss goals. So, while we all want to lose, knowing the right approach can actually help get us there.
Let’s take a look at these two supplements and see if and how they might work together to help you out. CLA and carnitine are recognized supplements by many, but we will explore if they may be right for you. Adding these to your shelf might just be the key to unlocking your weight loss potential.
What Is CLA?
Conjugated linoleic acid (CLA) is the most common omega-6 fatty acid and is used to promote weight loss, increase fat burning, and support appetite suppression. It is most commonly found in vegetable oil, as well as meat and dairy and a common misconception surrounds CLA. Since it is a trans fat, it tends to get thrown into the trans fat group. However, it differs from these other trans fats and is a natural aid to use for all things weight loss (1).
Benefits Of It
When looking at what CLA can really do, let’s start with the fact that it is natural. CLA supplements are made with natural ingredients and do not contain harmful artificial additives, at least those premium products that are worth taking. It is also pure and bioavailable, meaning your body reacts in a positive way to CLA and it will be absorbed quickly in your body.
In terms of weight loss, this will work to suppress your appetite and increase energy expenditure while also using stored fat for energy. By working to shed fat, it also helps keep on that lean muscle for a more defined physique (2,3).
What About Carnitine?
Carnitine is an amino acid that is used to mainly support energy levels by moving fatty acids into the mitochondria to then be burned and used as fuel to power your workouts and daily activities. L-carnitine plays an active role in the metabolism and production of energy and is found in many high-protein foods. For its ability to work towards energy levels and move fatty acids around, carnitine has become a supplement used for weight loss purposes (4).
Benefits Of It
Carnitine has an abundance of supposed benefits that will work to elevate your athletic performance and weight loss goals. When combined with a proper training routine and diet regimen, this has been shown to help you lose weight and maximize your fat loss results. By working to move fatty acids around, it also promotes fat breakdown and energy expenditure making your weight loss more efficient.
What carnitine does that is rather interesting is it may also increase endurance, again through this idea around energy production (5). The more energy you have, the more you will be able to tackle any of those challenges that come your way. Plus, it may also help prevent muscle damage so you don’t deal with soreness and can bounce back faster.
Do These Work Well Together For Weight Loss?
Together, these two supplements seem to be a great duo. Not only do you get two supplements working for those weight loss results, but you get the added benefits of lean muscle retention, better endurance, and less muscle damage. When it comes to losing weight, the hardest thing to do is keep on that hard-earned muscle. So, working with those supplements that won’t ruin your gains and will keep on that muscle mass is imperative.
So, it seems to be the case that these will work well together, but it is also important to remember that this isn’t a magic pill. Working with a proper training routine and diet regimen is vital or else none of this will work. But the nice part is knowing that these will work to aid in your body composition changes by keeping on lean muscle while burning fat, leaving you with nothing but the best results (6,7).
Other Great Weight Loss Supplements
When looking to lose weight, definitely checking out CLA supplements can be a smart choice, as well as in tandem with carnitine. But other supplements do exist that can help with weight loss also. Fat burners are great ways to shed unwanted fat, kickstart your metabolism, and give you energy and can greatly benefit your weight loss goals. Also, protein powders can help with weight loss in the sense they will pump you with vital protein to keep you full to limit snacking. And of course you get the benefits of growth and recovery.
Wrap Up
Weight loss can be hard, but with supplements like CLA and carnitine working on our behalf, this will only make our lives a bit easier. While these two supplements have great properties to aid in weight loss, what is more important is the fact they can also help with muscle retention and increasing overall athletic performance, really benefiting your gains. Check out these two supplements and see what they can do, for as natural products, you keep your health in mind as well.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Lehnen, Tatiana E.; da Silva, Marcondes R.; Camacho, Augusto; Marcadenti, Aline; et al. (2015). “A review on effects of conjugated linoleic fatty acid (CLA) upon body composition and energetic metabolism”. (source)
Gaullier, Jean-Michel; Halse, Johan; Hooye, Kjetil; Kristiansen, Knut; et al. (2004). “Conjugated linoleic acid supplementation for 1 y reduces body fat mass in healthy overweight humans”. (source)
Thom, E.; Wadstein, J.; Gudmundsen, O. (2001). “Conjugated linoleic acid reduces body fat in healthy exercising humans”. (source)
Pooyandjoo, M.; et al. (2016). “The effect of (L-)carnitine on weight loss in adults: a systematic review and meta-analysis of randomized controlled trials”. (source)
Sawicka, A.; et al. (2020). “The bright and the dark sides of L-carnitine supplementation: a systematic review”. (source)
Sahlin, K. (2011). “Boosting fat burning with carnitine: an old friend comes out from the shadow”. (source)
Lehnen, T.; et al. (2015). “A review on effects of conjugated linoleic fatty acid (CLA) upon body composition and energetic metabolism”. (source)
5 Things About Fat Loss You Need To Know
Things To Know Before You Start A Fat-Loss Program
Most people get a gym membership to shed off the extra kilos but quit the fit lifestyle soon after they don’t see any results. The biggest thing the unsuccessful people lack isn’t a training program or diet, it’s the right knowledge.
You’ll be saving yourself a ton of time and effort if you begin with the right knowledge about weight loss. In this article, we’ll be dropping serious knowledge and busting age-old fat loss myths.
Don’t Rely On One Area
When people start their weight loss journey they tend to give more value to the aspect of the program which feels more comfortable to them. For example, some people will value diet over cardio and the others think cardio is all that matters.
Apart from cardiovascular training and diet, there are other aspects of fat loss like recovery and supplementation which you need to consider. Relying on a single factor will lead you nowhere.
Count Your Calories
Most of the people who want to shed weight think that counting calories is too tedious, boring and isn’t for them. They like to eyeball the quantity of their food and trust themselves to make the right food choices. We all know how it ends.
You should also start following a diet plan or at least keep a food log to track your progress. Don’t be that individual who under-estimates and under-reports their calories by not accounting for snacks, condiments, beverages, or simple “taste tests” throughout the day.
You Can’t Compensate For An Unplanned Cheat Meal
Before eating an unplanned cheat meal, most people think they’ll compensate for it in the gym the next day by training a little harder or longer. A single unplanned cheat meal can throw you off track and send weeks of progress down the gutter.
You need to get rid of the mindset that exercise allows you more leniency with your food choices because of metabolic adaptations. Also, we’re sure most of the people with this mentality have no idea how many extra minutes on the treadmill will burn off the calories from the ice cream they’ll be eating.
Your Mind Will Effect Your Body
Your psychological health plays a vital role in your physical health. If you take on too much stress, get less sleep, or have unhealthy eating habits, it will show in your physique. Mental and physical well-being go hand-in-hand.
High levels of stress boost the level of cortisol in your body which can drop the testosterone levels in your body. Testosterone is the male sex hormone responsible for everything to do with puberty and building muscle mass.
Don’t Take The Weight Scale Too Seriously
Some people are obsessed with achieving a number on the weight scale. Yes, it is just that, a mere number. There is no set number you should weigh if you want to be healthy, look muscular or athletic.
More than the number on the scale, you should focus on your body composition, energy levels, or some performance markers you want to achieve. Going after some digits on the scale is a close-minded way of approaching fitness.
What is your fitness goal? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Envato Elements.
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