The Oatmeal Diet is a wildly popular way to quickly lose weight. This is partly due to it’s healthy, immune boosting properties (Covid and other factors have made us more health conscious than EVER). Read on to learn more…
Oatmeal consumption for healthy diets is growing…according to Fortune Business Insights™ the oatmeal market size is to hit USD 3.53 Billion by 2027!
Long seen as a healthy breakfast food, people are eating oatmeal more and more nowadays. Oatmeal has many benefits such as:
Did you know that there is an oatmeal diet in which you can quickly lose weight? In fact, by eating oatmeal for 2 meals a day and a healthy dinner can very beneficial to losing weight quickly.
There are various levels of plans and some are very restrictive such as eating only oatmeal for all three meals for one week (not recommended for a healthy diet). Then, switching to twice a day with a more nutritious dinner for the second week.
Following, I will discuss the 7 Day Oatmeal Diet (which is like the second week of the very restrictive diet above). However, it is advisable for everyone to consult your doctor before changing your diet.
Serving size: 1/2 cup oatmeal
7 Day Oatmeal Diet
Breakfast and lunch consists of oatmeal for the main entrée
Skim milk can be added
A small amount of fruit or yogurt can be eaten on the side with the oatmeal
Instant oatmeal is allowed along with cinnamon added
Two snacks a day – fruit in the morning and raw veggies in the afternoon
Dinner consists of grilled chicken, fish, or turkey burger. Steamed veggies (no butter or sauce) and a low calorie dessert are okay
Daily Oatmeal Diet
Most nutritionists would say it is okay to eat oatmeal on a regular basis (once a day)
Best natural method to curtail hunger – you should be able to go longer without food and eat less
Contains both soluble and insoluble fiber – the insoluble fiber prevents constipation
Be conscious of portion sizes and do not add sugar
More Proof of Oatmeal’s Powerful Weight Loss Punch
So, oatmeal does a lot for most dieters as evidenced in the 2015 study “Oatmeal consumption is associated with better diet quality and lower body mass index in adults“. The researchers found that consumers of oatmeal had a higher Healthy Eating Index-2010 scores and lower body weights, waist circumferences, and body mass indices. To conclude, their results suggest that consuming oatmeal is consistent with better nutrient intakes and a higher diet quality.
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We all have weaknesses when it comes to weight loss. But, knowing what they are is half the battle. And, the other half is the “doing”.
So, taking the first step is to evaluate many of the common weaknesses and decide if these are yours. There are no judgements, self-criticism, or lowering of self-worth …this is only a first step to start or improve/restart weight loss efforts.
Types of Weight Loss Barriers
As you know, there are many barriers people experience when trying to lose weight. Here are the most common ones and a few ideas on overcoming:
Physical Barriers could influence your ability to lose weight.
You could experience some physical symptoms such as fatigue, discomfort, sleeplessness, medical issues, etc. – just to name a few. It is a good idea to discuss your weight loss goals with your doctor and they should be able to diagnose any problems and guide you on your weight loss journey.
Some solutions to physical barriers:
Seek to make sure you are getting enough sleep and staying hydrated. These are two common areas where a simple solution such as this could mean everything in your comfort level.
Aim to eat healthily and not going with fad diets. Our bodies will resist starvation or eliminating whole food groups.
Also, be mindful of salt intake and attempt to reduce it to eliminate any unnecessary swelling, discomfort and weight gain.
Be easy on yourself – it does no good to overdo it on your exercise and give yourself too much pain. If you tend to have joint pain, use exercises that are low-impact or non-weightbearing to get the benefit and being kind to yourself.
Environmental Barriers could influence your ability to lose weight.
It’s true that your environment can greatly influence your weight loss efforts. You could be dealing with others (coworkers, family members, or friends) who may try to “feed you”, not wanting you to have success. They may be comfortable with the way you are now and resisting the “new you” trying to emerge. You could also have time constraints, responsibilities (work or home), or limited access to healthy food or exercise facilities.
Some solutions to environmental barriers:
Stick to your weight loss routine in spite of others – you may need to spend some time away (possibly alone) and avoid people/situations trying to influence your efforts if they cannot accept your choices. But, strive to remain assertive and diligent, voicing your commitment, to any who try to sway you.
Take a cooking class, buy a diet book like Debbie’s Diet Gourmet Cookbook with easy, fast recipes and/or consult with a dietician for ideas. Pair up with other dieters to cook and dine together.
For additional help, your kids or spouse/significant other may help with home tasks to give you more time.
Don’t let lack of an exercise facility keep you from a fitness routine! Many have had to take their exercise elsewhere during the pandemic and there are creative ways to get some quality exercise in . Check out the many phone apps, exercise dvds or YouTube videos to help you out. And, many retail stores have a good supply of equipment that is relatively inexpensive and space-saving. Of course, you don’t need equipment to have a good workout; everyone has different preferences and needs so go with what is right for you and your budget.
Emotional Barriers could influence your ability to lose weight.
Perhaps, you are prone to emotional barriers to your weight loss like poor body image, lack of confidence that you can do it, depression, high stress, or lack of motivation. If these or any other emotional reasons are holding you back, you aren’t alone!
According to Phillip Ballard, MD, a family practice physician and psychiatrist with Colorado Springs Health Partners (CSHP) in Colorado Springs, Colorado, ” Anxious patients can be compulsive, and eating compulsively and excessively contributes to obesity—making the behavior very destructive. In major depressive disorder, a common symptom is appetite change: A depressed person’s appetite can increase or decrease, although an increase is more typical.”
Some solutions to emotional barriers:
Tackle your stress through exercise, trying yoga and/or mediation, starting a new hobby, or seeking professional help, if necessary
Learn to have a positive attitude toward yourself and others. Look for the bright side in all situations as much as possible.
Start a journal, including a diet diary, to work through some of your issues. This will provide more commitment, structure, and the ability to analyze many areas of your program that may need “changing up”.
Spend time each day visualizing your success and the new you! On your refrigerator door, put a photo of yourself weighing less or of someone else that might look similar to how you want to look. Of course, you will not look like someone else (but, a picture is a powerful motivator) and can be a tool, if used with care.
So, even though you might want to lose just a few or many pounds, you have made the decision to do it! Good for you! And, I know you can do it if you are mindful of what barriers are specific for you. We are all different – no two exactly alike – and our way towards a healthy weight is just as unique as we are.
You are a WINNER …Best of Luck to YOU!!
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Perhaps you have been trying to lose weight for a long time or just decided to try (for the first time) or somewhere in-between? But, no matter where you fit in this scenario, the truth about weight loss is that it will take some effort on your part. And, commitment!
Photo Attrition: Nathan Cremisino from Ventura, CA, USA, CC BY-SA 2.0, via Wikimedia Commons
Jack LaLanne, one of the most famous fitness/weight control experts in the US, realized fads may come and go, but committed programs in diet and exercise WORK.
And, many agree with him. Jack has been very well known by health advocates everywhere due to his huge influence in healthy lifestyles.
He opened the nation’s first health club, in Oakland in 1936. In the 1950s, he launched an early-morning televised exercise program keyed to housewives, the Jack LaLanne Show. Also, he designed an exercise circuit of machines, (some examples: leg extension machines and cable-pulley weights).
To learn more about the “godfather of fitness” one only needs to search the internet and lots of people have written about him …he was a truly amazing individual, indeed! His routine would be difficult to keep up with by many:
Lift weights/strength training (90 minutes).
Swim or run (30 minutes).
Eat 10 raw vegetables.
Eat two meals: a late breakfast and an early dinner.
Wake up at 4 – 5 am.
While we may not even want to attempt a rigorous program like Jack did, basic healthy eating and moderate exercise are never out-of-style.
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Read on to see all the NEW information on this old-time favorite snack…
Can popcorn be used as a powerful weight loss snack?
This is a good question that deserves a careful, intelligent examination. To accurately answer – it is necessary to consider additives, biology, eating habits, nutrition and recent scientific research.
What is popcorn?
Popcorn is one of the most popular snacks in America. It is a certain type of corn that anyone can grow in which the kernel pops open when heated. This is due to water present at the center of the kernel, which expands causing it to burst open.
According to the USDA, popcorn is a healthy, nutritious snack (without unhealthy additives).
Popcorn is fairly high in fiber with a cup of air-popped popcorn contains just over a gram of fiber. The protein content is 1 gram of protein and it also has 6 grams of carbohydrate. It is cholesterol and fat-free. And, a big plus is that it contains only 100 to 150 calories in a serving of 5 popped cups!
What does research say?
So, what do scientists say about popcorn for weight loss? Some interesting studies have weighed in on the benefits for this snack. To learn more, read on and get the facts…
Facts about popcorn, snacking and weight loss (from scientific research) …
Snack foods now contribute approximately one fourth of U.S. adults’ total daily energy intake, similar to that of lunch and greater than the energy. contribution of breakfast.
Potato chips are the most commonly consumed savory snack food in America, eaten approximately 50 times per person annually. Popcorn is the 10th ranked savory snack in the U.S., eaten approximately nine times per person annually.
Research has indicated that popcorn results in greater satiety than potato chips.
Population data gathered by statisticians show that individuals who consume popcorn, compared to those who do not, have significantly greater intakes of whole grain, fiber, and magnesium.
What seasonings are considered “good” for weight loss?
Generally, a lot of the seasonings on the market for popcorn are not healthy for weight loss, having too much salt and/or fat. With that being said, here are some suggestions for healthy alternatives (from Donna P. Feldman, MS RDN):
Cinnamon, cocoa powder, dried herbs, chili powder, minced lemon or lime zest, garlic powder, black pepper, parmesan cheese, curry powder, five spice powder, cayenne, sriracha, and tomato powder.
Some good ideas for fats (butter is traditional) is to use coconut oil, nut oils (walnut, sesame or almond are good) or olive oil – try blending with grated Parmesan cheese and garlic powder. But, if counting calories, be mindful that one tablespoon of butter or other comparable fat, is over 100 calories…multiply that by 2, 3,…6, 7….it can add up!
When is the best time to eat popcorn (for weight loss)?
Anytime is a good time to snack on popcorn when trying to lose weight. Actually, popcorn has been found to help one to sleep. This is due to complex carbs helping to stimulate the release of serotonin, which helps you to sleep. And, popcorn is an excellent source of complex carbohydrates.
So, enjoy some popcorn as a regular snack, if you want to lose weight. The evidence does point to it being a filling snack and great alternative to potato chips. It was popular in the 1980’s for weight loss, been around for a long time (5,000+ years!) and can be a delicious snack with seasonings to satisfy any palate.
References:
Duff, Chelsea. “Is Popcorn Healthy? We Revisit the ’80s Popcorn Diet.” Woman’s World, 6 June 2019, www.womansworld.com/posts/diets/is-popcorn-healthy-139143.
Feldman, Donna P. “13 Ways to Flavor Popcorn without Adding Calories.” MyNetDiary, 1 Aug. 2019, www.mynetdiary.com/13-ways-to-flavor-popcorn-without-adding-calories.html. Accessed 18 Oct. 2020.
Moncel, Bethany. “Learn All About the History of Popcorn From Caves to Microwaves.” The Spruce Eats, 6 Aug. 2020, www.thespruceeats.com/the-history-of-popcorn-1328768#:~:text=In%201948%2C%20Herbert%20Dick%20and. Accessed 18 Oct. 2020.
NPD Group. The NPD group national eating trends report to ConAgra Foods, Inc. 2009.
Snacks. Percentages of Selected Nutrients Contributed by Foods Eaten at Snack Occasions, by Gender and Age, What We Eat in America, NHANES 2005–2006. http://www.ars.usda.gov/ba/bhnrc/fsrg.
Uthus, Eric. “Is Popcorn a Healthy Snack? It Can Be! : USDA ARS.” Www.Ars.Usda.Gov, 13 Aug. 2016, www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2012/is-popcorn-a-healthy-snack-it-can-be/. Accessed 18 Oct. 2020.
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…it’s a challenge to stay on a diet that strictly forbids these! At least, that is my take on it and I have struggled with my weight for many years. But, there is one strategy to “have your cake and eat it, too”.
The best way to be a thin “dessert cheat” is to keep sweets out of the house!
This may sound like something that is so simple and why am I even saying this? But, it is HUGELY important. At least, it is everything for my weight control and something that many live by. Have an ice cream or cookie dessert before Saturday morning shopping or occasionally after work. And, best to reduce calories of other food eaten that day. In addition, follow other diet habits that fit your lifestyle.
Not much more to say about this – such a simple thing.
Weight Loss Statistics are not good for long term maintenance – less than 20% of dieters maintain a 10%+ loss for over a year (according to The American Journal of Clinical Nutrition)
It is practically impossible for many to maintain a strict diet for the long term. This is a reason why it is helpful to learn good habits during weight loss so that the maintenance phase is successful.
A good way to do this is to avoid temptation and stock only healthy foods in one’s kitchen pantry.
Good luck to all my dieting friends…may we all find success!
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There is a berry that is grown in arctic regions that may likely be the best berry for weight loss…better than the largely popular acai berry – lingonberries.
General Info About Lingonberries
These delicate arctic berries are native throughout parts of North America, Eurasia, and Japan. The lingonberry extends from Northwestern Greenland across the Canadian Arctic southward to New England. On the North American continent, it grows westward to the Great Lakes and British Columbia. And, is restricted to areas north of the glacial boundary.
Lingonberries have many common names (25 in all), but here are some of the main ones:
red bilberry
lowbush cranberry
northern mountain cranberry
mountain cranberry
cowberry
According to U.S. Department of Agriculture, lingonberries are widely eaten by animals such as: barren ground caribou, black bear, moose, arctic hare, and snowshoe hare. In parts of Alaska, it is an important if not primary moose browse. And, in many areas, these berries are an important food source for birds migrating northward in the spring.
Lingonberries May Be More Powerful Than Acai Berries For Weight Loss
Many new scientific research studies have pointed toward lingonberries promoting weight loss – possibly being more useful than the popular acai berries! A study done at the Lund University in Sweden has resulted in lingonberries leading the way as the best berries when compared against raspberries, crowberries, blackberries, prunes, and acai berries. Scientists found that not only were lingonberries the best for weight loss in rats in high fat fed diets, but acai berries actually caused weight gain.
“Cutting Edge” Recent Research On Lingonberries
While much is to be learned about the entire benefits of lingonberries, there have been recent studies pointing towards lingonberries as a “super food”. Many health benefits have been discovered with weight loss just one of them. In addition to weight loss, lingonberries can help diabetes, decrease blood pressure and inflammation (just to name a few!).
How To Add Lingonberries To Your Diet
There are many ways to add lingonberries to your diet. See below for some suggestions from nutritionist Marsha McMulloch, MS, RD ~
“Here are some ideas for using lingonberries:
Add lingonberry powder to yogurt, smoothies, or protein shakes.
Sprinkle fresh or thawed lingonberries on leafy green salads.
Top pancakes or waffles with homemade lingonberry sauce sweetened with stevia.
Add lingonberries to scones, muffins, and other baked goods.
Stir lingonberry powder into oatmeal or cold cereal.
Combine fresh or thawed lingonberries with other berries to make a fruit salad.
Add lingonberry powder to hot or cold tea.
Additionally, you can use lingonberries in place of cranberries or blueberries in most recipes.”
In Conclusion:
While it is always wise to consult a qualified medical professional before altering one’s diet, lingonberries appear to be a great way for many to achieve their weight loss goals. And, while they only grow in arctic areas, the dried or frozen forms may be accessible to many purchased online or in specialty stores.
Ryyti R, Hämäläinen M, Peltola R, Moilanen E. Beneficial effects of lingonberry (Vaccinium vitis-idaea L.) supplementation on metabolic and inflammatory adverse effects induced by high-fat diet in a mouse model of obesity. PLoS One. 2020;15(5):e0232605. Published 2020 May 7. doi:10.1371/journal.pone.0232605
Tirmenstein, D. 1991. Vaccinium vitis-idaea. In: Fire Effects Information System, [Online]. U.S. Department of Agriculture, Forest Service, Rocky Mountain Research Station, Fire Sciences Laboratory (Producer). Available: https://www.fs.fed.us/database/feis/plants/shrub/vacvit/all.html [2020, August 16].
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With so much “out there” about whey protein, what is the current research, you might ask? Check out some recent interesting findings about whey protein backed by scientific research.
Is whey protein for health and weight control the “golden way”, a hoax, or even harmful?
If you search for “whey protein research” you will get all kinds of results – a mixture of many different studies that fit into two large basic categories, food chemistry and health/weight control.
But, with so much focus on the many uses of whey protein, it is no wonder that there is a multitude of studies. Following are some recent findings by scientists that in some cases point toward proof of claims made by others and/or questioning some beliefs.
Which is better – soy protein or whey protein for weight loss?
There was a recent scientific research study, called Whey Protein but Not Soy Protein Supplementation Alters Body Weight and Composition in Free-Living Overweight and Obese Adults. According to the six-month research study, after supplementation with soy protein, there was no difference in fat mass or lean muscle when compared to subjects on sugar pill placebos. However, when comparing the whey protein supplementation group to the placebo group, there was a decrease in fat without an effect on lean muscle mass. This is a desirable effect for most dieters who do not want to lose weight and have sagging. It would seem that the chance of sagging would be less likely in dieters who use whey protein supplementation.
What effect will dieting and whey protein supplementation have on muscle fiber synthesis i.e. rate of new muscle development?
So, what protein type would have an effect on maintaining lean muscle and what about the rate of developing new muscle while dieting? A recent study that explored the higher diet energy of different kinds of protein supplementation on fat loss and maintaining muscle. It also looked at the effect on the rate of synthesis of new muscle fibers – an important consideration if on a long term weight loss diet.
The conclusion of the study was that whey protein indeed allowed fat loss while preserving muscle. What was significant about this study is that they also found that after meals, the decline in new muscle fiber synthesis was much less in whey supplementation dieters than in other forms of protein supplementation or placebos. They surmised that this finding may be important in the maintenance of muscles in long term dieting.
Could adding calories with whey protein supplementation cause weight gain?
An interesting study presented at the Federation of American Societies for Experimental Biology Conference tested added calories by carbohydrates vs. whey protein. They wanted to see if either caused weight gain. Of course, the carbohydrate group gained weight, but it was interesting to see that the whey protein group lost weight. Also significant was that they had a decrease in waist circumference.
Is protein supplementation good for athletes?
There was a recent (2019) study where scientists evaluated a large amount of nutritional data called Protein Supplements and Their Relation with Nutrition, Microbiota Composition and Health: Is More Protein Always Better for Sportspeople? In spite of all the good research results giving accoulades to high protein diets and muscle preservation, see their recommendations below:
According to Kårlund (et al):
“We suggest that instead of adding protein and amino acid supplements to high-protein diets, protein should be preferably received from whole foods, such as fish, eggs, dairy products, legumes, and cereals, along with fibers and other food components supporting the well-being of both the host and their gut microbiota. This should be highlighted in the nutritional plans of athletes, sportspeople, as well as more sedentary populations. In addition, the marketing and advertising of high-protein and amino acid products should be carefully planned and directed according to protein needs. In our opinion, supplements should be an occasional resource to improve athletic performance and recovery in the cases supported by scientific evidence and when these benefits are difficult to achieve with regular foods.”
So, it does appear that there are many factors in the use of whey protein supplementation. Whey protein has been proven to help with losing weight and the maintaining of muscles. However, each individual should carefully plan their diets (ideally, with a physician or nutritionist) to meet their own needs.
References:
Baer, D.J., Stote, K.S, Paul David R., Harris, G. Keith , Rumpler, William V , Clevidence, Beverly A. , Whey Protein but Not Soy Protein Supplementation Alters Body Weight and Composition in Free-Living Overweight and Obese Adults, The Journal of Nutrition, Volume 141, Issue 8, August 2011, Pages 1489–1494, https://doi.org/10.3945/jn.111.139840
Baer, D.J., Stote, K.S., Clevidence, B.A., Harris, G.K., Paul, D., Rumpler, W.V. 2006. Whey protein decreases body weight and fat in supplemented overweight and obese adults. Federation of American Societies for Experimental Biology Conference, April 2006, San Francisco, CA. FASEB J 20:A427
Hector, Amy J, Marcotte, George R, Churchward-Venne, Tyler A, Murphy, Caoileann H, Breen, Leigh, von Allmen, Mark, Baker, Steven K, Phillips, Stuart M, Whey Protein Supplementation Preserves Postprandial Myofibrillar Protein Synthesis during Short-Term Energy Restriction in Overweight and Obese Adults, The Journal of Nutrition, Volume 145, Issue 2, February 2015, Pages 246–252, https://doi.org/10.3945/jn.114.200832
Kårlund A, Gómez-Gallego C, Turpeinen AM, Palo-Oja OM, El-Nezami H, Kolehmainen M. Protein Supplements and Their Relation with Nutrition, Microbiota Composition and Health: Is More Protein Always Better for Sportspeople?. Nutrients. 2019;11(4):829. Published 2019 Apr 12. doi:10.3390/nu11040829
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Try this super easy strawberry protein shake for a delicious healthy treat! Great any time for weight loss, but also for those wanting a nutritious shake that truly tastes great.
I confess that I have a weakness for ice cream and especially like malts and shakes! In addition, it can be downright difficult to cut calories in the summer with cookouts, social distancing pool parties and those sizzling hot days where nothing tastes as good as a frozen dessert. But, one way I have been able to avoid completely sabotaging my diet is having frozen protein shakes.
A great way to lose weight is with this easy strawberry protein shake! It is super simple to make with only some frozen strawberries, vanilla whey protein powder, and water. As a matter of fact, this is a mainstay for my weight loss diet. Hope you will try this since it IS DELICIOUS!
Put ingredients in blender in this order: strawberries, vanilla whey protein powder, and water. Blend well. Enjoy!
If you like, you can tweak this to your own preference – make it your own. You might like it with other fruit added like red raspberries, blueberries, bananas, etc. Also, try to add some ground flax or wheat germ for an extra boost.
Other possible additions: add some other flavoring like almond, apple, honey, melon, mint, peach, pineapple, rhubarb and/or walnut.
If you want to use this as a meal substitute, you could add some vitamins or use a meal protein powder instead of the whey protein powder.
Try a healthy strawberry protein shake today
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Looking for a truly delicious recipe to help with your weight loss?
Look no further than this delicious orange cream protein smoothie shake! For those that have had a love for orange “anything” and love shakes, this is the perfect combo to satisfy all these wants. Have as a meal replacement (using meal replacement powder) or pair with a meal. Something this delicious may very well please all who are looking for a healthy alternative to sugar-laden malts, shakes and other desserts.
Here is the “basic recipe” for an orange protein shake with ways to tweak to become your favorite beverage (dessert?)..
Add in this order to a blender: ice cubes, protein/meal replacement powder, and orange juice. Blend well until ice is totally crushed, all is mixed completely, and shake is a creamy texture. If necessary, add more ice or orange juice, to taste.
May add: bananas, pineapple, strawberries or other fruit/veggies, ground flax, wheat germ, crushed oats, more vitamins, almond or coconut milk, or whatever rocks for you! Make it your own. But, be aware of calories if wanting to keep it low-cal.
Enjoy!
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Many who diet have experienced plateaus after dieting for awhile. According to research, diet plateaus happen mainly after 6 months of following a low calorie diet. And, there are differing views on why they happen. But, the main thing that most are concerned with is what to do to break their plateau and get on with their weight loss. With this in mind, it should also be mentioned that if one is taking medication or has an underlying medical condition, it is prudent to check with your physician before changing your diet.
Following are some of the very best plateau breaker “consumables from nature in their natural forms” based on scientific research:
CINNAMON
According to a recent study by the American Heart Association, cinnamon can be a powerful help to dieters by slowing the fat storing process. In the study, researchers fed rats cinnamon supplements and a high fat diet for 12 weeks. After that time, they were compared to the control group and the cinnamon supplement group rats had less belly fat.
However, while cinnamon is a great tool to break a diet plateau, too much can become harmful. So, it is wise to have in moderate amounts. How much is safe varies and experts have different opinions – there is no set safe dose. But, most adults can tolerate 1/2 to 1 tsp. powder a day.
Celery
Celery sticks and celery juice can be powerful plateau breakers by giving extra fiber, a low calorie alternative for dieters, and even reduces dangerous fat buildup that can occur in the liver (according to an Egyptian study at the Helwan University).
Suggestions for eating celery: Use celery as an ingredient in veggie and fruit salads as often as possible. Also, is delicious in nearly any chicken dish...add to casseroles, use underneath baked chicken in the oven as a natural "roasting pan rack" and serve alongside main courses as a garnish (to be eaten). Eat as a raw snack with a small amount of hummus, peanut butter, or low fat cheese. Dip into homemade fat-free sour cream dips with dill or green onion added.
Water
It is probably known by most dieters that water is helpful in weight loss. And, it is so much so that it needs to be included as one of the most powerful plateau breakers. A study called “Effect of ‘Water Induced Thermogenesis’ on Body Weight, Body Mass, and Body Composition on Overweight Subjects” found that metabolism was increased by virtue of an increase in thermogenesis as a direct result of drinking water with weight loss occurring. Another study mentioned in the report spoke of a whooping 30% increase in metabolism by consuming 500 ml of water which is a little over only 2 cups. And, this effect was seen within 10 minutes, peaking at 40 minutes.
How much water is recommended?
According to The National Academies of Sciences, Engineering, and Medicine an adequate daily fluid intake is:
About 15.5 cups (3.7 liters) of fluids for men
About 11.5 cups (2.7 liters) of fluids a day for women
This daily intake consists of total fluids from all sources liquid and solid food.
Garlic
Following are some reasons that makes garlic a powerful diet plateau breaker helping those to lose weight effectively. Of course, it should be complemented with a healthy, balanced diet.
Wanting to boost energy levels? Garlic helps to increase your metabolism and therefore, contribute to weight loss.
If you want to keep full for longer, garlic is an excellent choice. It is a known natural appetite suppressant that will give you an edge on weight loss and control.
A study published in the Journal of Nutrition said that compounds in garlic are known to stimulate the fat-burning process.
It is a powerful detoxifying agent that can help to flush out toxins. This will greatly keep your digestion on track.
Lemon Juice
Some experts will say that the jury is out on whether lemons really help with weight loss, but there isscientific evidence to back it up. A study was done that examined the effects of lemon polyphenol on the development of obesity in C57BL/6J mice. They found that the feeding of lemon polyphenols is beneficial for the suppression of diet-induced obesity, and the improvement of insulin resistance and lipid metabolism. This could be a powerful game changer for some who have reached a plateau. So, add some lemon to your water. How much lemon?...some experts recommend up to 1 whole fresh lemon squeezed into your water per day.
Tea
It’s your preference as to whether black or green (or white), but tea is the last of the most powerful plateau breakers.
It is notable that in a study involving both black and green tea it was found that green tea polyphenols are recognized as more effective agents that offer more health benefits than black tea based on the bioavailability of green tea polyphenols. However, that feeding a diet containing black tea polyphenols was associated with an increase in intestinal health in several important ways provides novel insights in the health benefits of black tea.
So, if you are stuck in a diet rut, try some of these powerful diet plateau breakers to ramp up your weight loss. In combination with an increase in exercise (with doctor’s permission), de-stressing, getting proper sleep, a good work-life balance, healthy relationships, and a nutritious diet – you should be on your way once again towards your weight loss goal.
References:
Abd El-Mageed NM. Hepatoprotective effect of feeding celery leaves mixed with chicory leaves and barley grains to hypercholesterolemic rats. Pharmacogn Mag. 2011;7(26):151-156. doi:10.4103/0973-1296.80675
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“Weight Loss Plateau: Why They Happen and What to Do.” Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/326415#:~:text=Research%20shows%20that%20weight%20loss,diets%20after%20a%20few%20months. Gs
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