Consumed by over 159 million tea-loving Americans in a single day, tea is the second most popular beverage next to water, being served in approximately 2.16 billion cups every day. Even though it is now widely popular in many Western countries, the Chinese have actually been using green tea for ages now in their traditional medicine, often using it as a remedy to a lot of illnesses, including minor ones like healing wounds or treating headaches. Containing boatloads of antioxidants and plant compounds that are highly beneficial to your health, green tea is considered one of the healthiest beverages in the entire world. Green tea can potentially protect you from illnesses like cancer and heart diseases, it can also boost your mental alertness. One of the associated health benefits of consuming green tea, and is now gaining a lot of attention, is weight loss. What links green tea to weight loss is its ability to help the body’s metabolism to function more efficiently. Apart from green, there are also other varieties of tea, from black to oolong and white. Nevertheless, all these varieties contain the substance known as catechin flavonoid, a health-promoting substance known to bring down inflammation and help fight illnesses like diabetes, cancer, and heart diseases.
But how effective is green tea in promoting weight loss?
As aforementioned, green tea contains caffeine and a type of flavonoid called catechin, which is also an antioxidant. The combination of these two compounds speeds up your body’s metabolism. As we know, metabolism is the way the body processes and converts the food and drink we consume into usable energy. So, while catechin breaks down excess fat and caffeine aids the fat-burning process, the combination of both on the other hand increases the amount of energy our body uses. Although a cup of coffee (100mg and more) contains a significantly higher amount of caffeine than a cup of tea (24mg and more), the amount of antioxidants a cup of green tea contains is where it takes advantage. By drinking a cup of green tea, you introduce a potent amount of catechin into your bloodstream while also receiving another kind of antioxidant, a bioactive substance called epigallocatechin gallate (EGCG) which functions just like caffeine and has powerful effects on metabolism. The body’s process of burning fat starts in the actual fat cell, once the fat is broken down in it, it will move to the bloodstream where it is eliminated. This is where the compounds found in green tea come in, they aid and boost this breaking down the process and make the fat-burning hormones such as norepinephrine (noradrenaline) work more efficiently. Epigallocatechin gallate (EGCG), the main player antioxidant found in green tea, also promotes efficient breaking down of excess fats by inhibiting an enzyme that dissolves or breaks down the hormone norepinephrine. By inhibiting this enzyme, the actual amount of norepinephrine increases, thus, promoting an efficient fat breakdown.
But how much green tea should you consume for effective weight loss?
The University of Maryland Medical Centre suggests drinking 2 to 3 cups of green tea each day should be sufficient to aid weight loss, based on a medical study they have conducted. Still, the actuality in the amount of green tea one person should drink to be able to shed off some weight depends on one’s metabolism, varying from one person to another. Green tea is also considered a natural diuretic, which helps with combating fluid retention.
How to prepare green tea
Although preparing green tea sounds like an easy task, you actually have to be very careful about how you brew your tea for that can make all the difference. Never overheat the water for your tea, as this will damage the tea’s precious substance that you are after, the catechins. For the best taste, while retaining its nutrients, it will be best if you first boil the water and let it rest for about 10 minutes. Then, pour it over your prepared tea leaves and let it brew (brewing time depends on how you like it) before pulling out the leaves. Drinking green tea right after every meal is ideal if you’re consuming it for weight loss. Please take note that drinking green tea often may bother those with a sensitive stomach. Being alkaline in nature, green tea in your stomach would stimulate the secretion of more gastric juices than usual. Some people also drink green tea right in the morning and later at night, but those with sleeping issues should avoid drinking green tea close to their bedtime as it contains caffeine.
Having wide varieties, some green tea types have more effective weight loss properties than others. Matcha green tea, for example, is the richest source of nutrients and antioxidants among any other green tea type. “The whole leaf is ground and consumed as part of the beverage, as opposed to other (most) types of green tea where the leaves are steeped and then the tea is consumed.”, as explained by registered dietitian Isabel K. Smith. Consuming matcha is known to be more nutritious because you actually drink the tea leaves themselves in ground form.
Weight loss, among others, is a health benefit you can get from drinking green tea.
This is possible because it contains a range of different compounds such as:
B vitamins and other antioxidants
Other health benefits linked to green tea consumption are:
Containing anti-cancer properties
Improving heart health and reducing cholesterol levels
Reducing the risk of Alzheimer’s disease
Contains brain-healthy properties
Although we have established in this article that green tea is an excellent aid for weight loss, it is also proven that green tea and its many nutrients and antioxidants, are great for you. And drinking it, regardless of what your intention is, be it for weight loss or to take advantage of its other health benefits, is something you should go for. As Isabel K. Smith said, “It contains many nutrients, including antioxidants and anti-cancer and brain-healthy compounds. All teas contain many healthful nutrients; it’s one of the healthier choices for a beverage!”
Experts have in recent years started using DNA-based techniques to help people lose weight and maintain a healthy lifestyle. In order to understand all about DNA-based diets, we need to first understand what is DNA. Deoxyribonucleic Acid commonly referred to as DNA is a type of molecule that carries almost all genetic-related instructions. The information contained within such instructions includes those that relate to the reproduction, development, and functioning of a living organism.
The functioning of DNA has been a mystery to man for many years. However, in recent years, scientists started making headways in the ways food and genes make complex interactions. Such discovery was not only important in knowing how well people should now be eating but it also meant that scientists can explain what foods a person should eat to avoid certain diseases based on a person’s DNA composition.
Science has evolved to a stage where proteins from your body can be taken and passed through a spectrometer and be analyzed. Such a study can easily help a scientist advise you on the best nutritional food and mineral supplements that you can use to boost your physical form as well as your overall health. Many types of research done to date give a direct link between vitamins and several other nutrients and the way genes perform. Such nutrients have also been found to protect the genes from damage. Obviously good genes ensure you live a healthy long life.
Every other person has a unique composition of genes. Such genes affect the way our bodies absorb, digest, and store the nutrients we take. All the food that we eat is slowly broken down into molecules. These molecules then join with certain proteins in the body and this subsequently leads to making the genes in the body acquire a certain desired equilibrium. Studies in biosciences and the genetic sector have come to prove that genes impact the way our bodies work and they also influence our wellness and overall health.
Scientists are sure that there is a strong relationship between DNA and the diet of a person. Because every other person has a unique composition of DNA it is impossible to come up with a universal dietary program that will take care of all DNAs of different people. In the studies that have been done by experts, a gene has been found to comprise of very many bases. However, such bases are easily categorized into (Adenine –A, Thymine –T, Cytosine – C, and Guanine – G). A change in any one of the bases leads to the whole body reacting in a certain way. Such changes are called Single nucleotide polymorphism (SNP). A shift of an SNP in your body will cause your body to be prone to disease, live longer, increase metabolism, or be active among other things.
A Few Important changes in your DNA that are Influenced by your diet
Methionine Synthase Reductase – This is an enzyme that is vital in the making and reformation of Vitamin B12. This enzyme is vital in the body because it is the one that keeps desired levels of Vitamin B12 as well as controls the levels of other molecular elements. By extension, this enzyme helps keep away cardiovascular-related diseases.
Vitamin D receptor gene – The SNP VDR gene is very important because it directly influences the composition and the strength of the bones. It is critical in the body because it determines what level of calcium necessary in the body. For a person to be considered to have a healthy bone structure, their bone formation compounds should comprise 75% of the SNP VDR gene. The other functions that are directly related to this gene include blood sugar regulation, the growth of teenagers, production of parathyroid hormone, and cell division.
Manganese Superoxide Dismutase – This gene whose acronym is SNP SOD is vital in the normal functioning of the body. Superoxide is important in fighting off free radical cells. This element is readily available in all cells and eating foods that contain it gives you an upper hand in eliminating all harmful free radical cells in your body.
Apolipoprotein – Its acronym is SNP APOB. This gene plays an important role in the metabolism of all lipids. Among the different lipoproteins that flow through your bloodstream, cholesterol is present. Cholesterol has for the longest time been seen as a bad thing in the bloodstream. For a person with adequate SNP APOB, the risk of encountering Low-Density Lipoprotein (LDL), as well as High-Density Lipoprotein (HDL) health problems, diminishes considerably. LDL and HDL are components of cholesterol.
Reasons why you should go for DNA Based Diet
It helps people know what foods to eat and in what quantity. A person could be gaining weight or not losing any of their excess weight because their body doesn’t have enough SNP SOD to help the body get rid of free radical cells. Once this person eats foods that are rich in manganese superoxide dismutase, they are likely to lose weight faster even without doing any exercise.
A person can easily know what to eat in order to counter an effect of a type of undesirable food they have already consumed.
A person is able to maintain a balanced DNA hence a healthy body.
The choosing of a DNA-based diet comes with many benefits such as stronger bones, improved willpower, strong physique, improved IQ and so many other things.
You are able to plan your day and journeys well. If you are visiting a friend in a different country and you know that a majority of the foods there don’t have your preferred gene enhancing nutrients, you can carry with you complimenting supplements.
A person has the knowledge of what their body needs at all times. You can easily tell what nutrients your body needs when your body shows certain undesirable symptoms. You can hope to become an expert in what your body needs to keep it healthy.
Knowing how DNA relates with the food you eat is a fun way of knowing your body and discovering different foods and recipes.
According to some recent studies and the World Health Organization (WHO) standards, everyone should eat a minimum of 25 grams of fiber every day. However, a larger intake of about 40 grams of fiber per day is considered more appropriate. Nutritionists and weight-loss experts suggest eating 30 to 40 grams of fiber every day to lose weight. If you are overweight, you can get back to shape by increasing your dietary fiber intake.
How does fiber intake help you lose weight?
A diet rich in fiber keeps you fuller for a longer period of time. It is because the fiber takes longer to break down and get digested compared to a diet rich in simple carbs. When you are feeling full and satisfied, you don’t reach for unscheduled snacks and cookies. Overall, you tend to eat less and it reflects on your weight that drops as you continue with your high-fiber food. When you aim to achieve 30-40 grams of fiber intake from your food, your food choices improve overall. This has an all-around impact on your health including your weight.
When you try to meet your daily quota of fiber intake, you start eating more whole grains, fruits, and veggies — that is where you find more fiber. For someone targeting weight loss, this is a good thing that instead of counting calories you are stuffing yourself with more veggies, fruits, and whole grains.
What are the other benefits of eating more fiber?
Fiber is an important nutrient for health. It helps reduce cholesterol that in turn prevents heart diseases. Since a fiber-rich food takes longer to break down and digest, it helps diabetic people by slowing down the supply of nutrients to the body. A major part of the digested food becomes glucose and gets into the bloodstream. A diabetic patient, therefore, may get a lot of sugar in a little time if he eats a carb-rich food. But if he eats a more fibrous food, the digestion will slow down and the body will get smaller doses of sugar over an extended period of time. Therefore, foods with more fiber in them are healthier for diabetic people.
Another major benefit of having more fiber in your food is that it keeps the bowel movement in a healthy state. With this kind of food, you will never struggle with constipation. How does this happen? It depends on the kind of fiber you eat.
Types of dietary fibers
When it comes to food, there are 3 types of fibers. These are soluble fibers, insoluble fibers, and fermentable fibers.
Both soluble and insoluble fibers help in digestion but they have different roles. Soluble fibers come from things such as nuts, oats, and seeds. In the digestive tract, the soluble fibers act like a broom that sweeps, cleans, and pushes the food waste down the digestive tracts. Insoluble fibers come from leafy vegetables, cabbage, and brown rice. These fibers promote bowel movement and help the passing of stool. These fibers are non-digestible so they easily get added up to the stool and increasing its bulk.
The fermentable fibers come from foods like garlic and beans. They play a very important role in the overall digestion of foods. They do this by promoting the growth of good bacteria in the digestive tract. These bacteria act similar to probiotics.
How can you get 30 grams of fiber from your food?
To get 30 grams of fiber, you will need to eat 8 to 9 apples or 12 to 15 cups of broccoli. Since eating so many apples or cups of broccoli every day is not practical, you will have to draw your quota of fibers from different foods that you eat on a daily basis. Rather, you will have to include some of the more fibrous foods in your daily diet.
To conveniently cross the 30-gram fiber quota, you should aim to consume at least 10 grams of fiber in each of the 3 meals you eat every day. For an idea of how much fiber your favorite foods have, let me tell you that a medium-sized pear offers ~6 grams of fiber so does half an avocado. A cup of oatmeal has ~4 grams of fiber and quinoa has ~5 grams. Barley has a huge content of fiber — ~8 grams for every 1/4 cup. Chia seeds offer 10 grams of fiber per 30 grams and chickpeas have ~9 grams of fiber per 1/4 cup.
Other foods that have high amounts of fiber include:
Here is a list of some regular foods that are rich in fibers (Infographic):
Cereals: Eating whole grains compared to refined varieties of cereals always promises to supply more fibers to your body. Avoid added sugar in your cereals. Oat-based muesli and Bran flakes offer up to 10 grams of fiber in a 50-gram portion.
Bananas: A medium-sized banana provides 3 grams of fiber. But eat your banana just ripely, not overripe. An overripe banana is more sugar than anything else.
Apples: Apples are not a big source of fibers but they still supply 2 to 3 grams of fiber from a small apple of 80 grams.
Nuts: Nuts are another source of high-quality fibers. For every 30 grams, they supply 2 grams of soluble fiber.
Wholegrain Bread: White bread does not contain much fiber while wholegrain bread has up to 2 grams of fiber per slice of bread.
Baked Potatoes: Potatoes with skin on has more fiber. A medium-sized baked potato with the skin on has 4 grams of fiber.
Wholemeal Pasta: Whole-wheat spaghetti contains a high 8-gram of fiber from every 75 grams portion.
Pulses: Lentils, peas, and beans are good sources of fiber. 150 grams of baked beans provide 6.8 grams of fiber whereas 100 grams of boiled lentils offer 8 grams of fiber.
Can you overeat fibers?
Yes, it is possible to overeat fibers. This is more likely when you are taking fiber supplements. When you overeat fibers, you will feel it. Bloating, discomfort, nausea, gas, and even constipation are some of the signs that you have eaten more fibers than the dietary guidelines for you.
A healthy intake of dietary fiber is good for your health. If you are overweight, it can help you in your weight loss plan or maintain a healthy weight. We have discussed various items that provide good amounts of fiber. You can include these items in your diet and maintain a good fiber intake.
Garlic’s reputation is well established and has been heralded for its health benefits for centuries. The Greeks, Romans, Native Americans, Japanese, Chinese, and Egyptians have been using it as a tasty cooking spice and health elixir. Recent research also indicates that weight management is another viable reason for adding this seasoning to our diet. Overweight people everywhere should consider garlic’s natural weight loss properties as a part of an overall diet strategy.
Research Studies Reveal Garlic’s Impact on Weight Loss
A study that investigated garlic’s effect on mice that were fed a high-fat diet shows promising results about this popular seasoning’s link to weight management. In one study, researchers gave mice a diet aimed at fattening them up for a period of eight weeks. Then, the scientists fed mice the same high-fat diet with two to five percent garlic-approved additives mixed in over the next seven weeks.
Study findings indicated that the addition of this flavorful seasoning to the mice’s diet decreased body weight with an added benefit of less fat stored. Shape reports that this spice minimized the negative impact of the unhealthy diet on both blood makeup and liver health. Oxford Academic explains garlic’s antiobesity influence as attributable to the activation of AMPK, a boost in thermogenesis, and suppression of genes linked to adipogenesis.
Our schedules often prohibit us from finding the time to develop the kind of physique we want to achieve for a healthy life. Disheartening as it may be, this fact also leads to the unnecessary accumulation of fat which only invites poor health. There’s the saying that “The Body is your Temple, keep it clean for the soul to reside in”. The statement though might be highly metaphoric but one thing is for sure, if you want to stay healthy and fit, you need to look out for yourself. This includes consuming the right kind of food. A lot of buzz is out there regarding ‘The Raw Food Diet’. Well, let’s just dig in and see what it’s all about.
Understanding the functions of the human body is very important when picking an effective weight loss technique. The human body undergoes life-sustaining metabolism in order for it to function. There is catabolism which is the primary function of breaking up molecules found in food that we consume to generate energy. There is also the anabolism which is the fusion of the obtained energy into the cells. For proper metabolism to take place in the body, a person will need to take in the right quantity of nutrients such as minerals, carbohydrates, vitamins and proteins.
Because of the modern lifestyle of most people, it is becoming quite common to find people who are overweight and obese. The main reason for this is because people are taking in more calories than they burn. This leads to the body accumulating excess fat. Like most people, you will want to look into ways through which you can reduce your excess body weight. Popular ways to cutting down your weight is to do vigorous daily exercises. However, eating spicy food in order to lose weight is becoming a trendy weight loss trick which is being embraced by many people.