you thought a vegan diet would provide a quick and healthy path to losing weight after all, a vegan diet is completely plant-based, what, according to nutrition experts, is excellent for maintaining a healthy weight, according to a new study published by the German Federal Institute for Risk Assessment, it turns out that following a vegetarian diet can inadvertently lead to weight gain
Why? A vegan diet provides little iodine, which is an essential mineral for thyroid function and thyroid function is essential for maintaining an efficient metabolism. An underactive thyroid gland, also known as hypothyroidism, is associated with weight gain (Related: 21 best healthy cooking methods) All time)
Scientists at the institute wanted to compare vegetarian and non-vegetarian diets in terms of the extent to which each intake of essential vitamins and minerals, including iodine, the body does not produce iodine, according to the American Thyroid Association. This means that maintaining adequate levels depends on the diet (or Supplements) Unfortunately for vegetarians, dietary sources of iodine depend heavily on animals (the exceptions are algae, soybeans and iodized salt)
Led by Dr. Cornelia Wickert, MPH, the research team recruited 72 non-obese adults including 36 men and 36 women aged 30 at 60 years, half of whom were vegetarians (18 men and 18 women), each of them having completed a demographic questionnaire. For additional use, their size, their weight and other vitality were measured at the start of the study and each kept a record of what they consumed for a period of three days.
At the end of this period, participants provided blood and urine samples for nutrient analysis. This analysis found that vegetarians had significantly higher levels of dietary fiber, vitamins E and K, of folate and iron, but the iodine levels were much lower than Non-vegetarians In fact, a third of vegetarians were iodine deficient, based on thresholds set by the World Health Organization
No significant difference was observed between vegetarians and non-vegetarians for vitamin B12, what the Weikert team found interesting because the vegan diet tends to be low in vitamin B12, just as it is for iodine. On the other hand, among the vegetarians in the study taking regular vitamin B-12 supplements, only five of the vegetarians reported taking iodine supplements.
Consequently, the study authors concluded that there may be a lack of awareness of the need to supplement a vegan diet with iodine given the role of iodine in metabolism and weight control, raising this awareness could be a game-changer for vegetarians discouraged by unexpected weight gain. However, here is 6 things you should know before adding a supplement.
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Losing weight may seem like an impossible task, especially with the advent of so many cliché diets, but according to many doctors, losing weight doesn't have to be so complicated, that's why we spoke to a few leading general medicine experts about weight loss tips who agreed on her doctor who will help you lose weight – forever! These 25 nuggets of wisdom are small changes you can make in your daily life that can help you lose weight as always. Be sure to talk to your doctor about their weight loss tips and the best next steps, and to make sure you're on the right track to meeting your health goals., make sure you are not. Drink one of the 108 most popular soft drinks ranked according to their toxicity. Read the original article on Eat This, not that!
«The first tip I usually recommend to anyone, whether they are sick or people I meet, is to increase the amount of water you drink», says Dr. Sedrina Calder, MD, also known as FitDoc «The vast majority of people do not get enough water throughout the day, so drinking more water helps as it has been shown to increase your metabolism and also helps to lose extra weight in water. You could also wear it Overall, it keeps you hydrated It is essential for all the different processes that your body performs “You want to make sure you are getting the H2O fix the right way? Here is 16 ways to drink water incorrectly
D. Calder said to keep a close eye on sugary drinks, like juices and sodas. “Even some judged drinks” healthy “are often full of extra sugars”, said Kaldar. How bad is soda for your overall health? Discover the 40 side effects of drinking too much soda
Yes, it is good to enjoy a glass of wine, and wine can be good for you, but drinking the whole bottle in one sitting might not be the best option, according to the weight loss advice of these doctors. »[When] drink alcohol, people sometimes don't realize how many calories Calder says: “Like mixed drinks, when you add juices, sodas and things like that with alcohol, these are also empty calories that you eat.” And for your information, this is what happens to your body when you drink alcohol during the day
It may sound boring, but calculating your portion sizes will make a big difference when it comes to losing weight. «I think a lot of people eat more than they think, so if you eat large amounts each time, you will obviously consume more calories than If you eat smaller meals », explains Dr. Calder.
Yes, you can really cook healthy recipes right at home. Even if the order seems more convenient to you, you will be able to see the difference in scale if you start to cook your meals. “When you prepare food at home, you can control what it contains while cooking”, explains Dr. Calder «Instead of eating out all the time, much of the food served in restaurants is loaded with calories and contains a lot of ingredients which may not be healthy» Need healthy inspiration (and easy!) For dinner? Be sure to subscribe to our newsletter to get daily recipes and cooking news delivered to your inbox!
Navigating a meal prep train will be of great benefit to achieving weight loss goals. “If you have food with you, if you are ready before you go to work for the day and have a few meals to take with you, so you don't have to worry about the temptation to snack and other things,” Dr. Calder By packing lunch and snacks, you will be prepared for a hunger strike, instead of rushing to the nearest fast food restaurant or eating an office cake or snack from the vending machine
«Protein helps you feel full for longer and also helps increase your metabolism», says Dr Calder, recommending lean proteins such as lean cuts, le steak, fish or other seafood, Turkey, lean chicken and ground beef for Vegetarians, you can find healthy protein sources in foods like tofu or various soy products, Dr. Calder also recommends whey protein in your protein shake., which will help you reduce your hunger for a few hours. Make sure you don't buy anything with extra sugars, because she says regular whey protein powder also works well. You want to know exactly how to add more protein to meals. Your favorite breakfast? Here's how to make protein pies, muffins and pies
D. Calder recommends increasing the number of vegetables and fruits you eat. She says green leafy vegetables are packed with nutrients while also being low in calories when you eat fruit.. Stick to moderate portions as fruit is still high in sugar.. Eating more fruits and vegetables is a good way. To help you feel full after eating low-calorie foods
“I think the average American diet is very high in carbohydrates”, says Dr Calder. This can lead to bad news for the Libra. If you are trying to lose weight, if you are not active and eat a lot of carbohydrates, your body will not use them. The energy it consumes, so it will be stored as fat and you will gain weight«If you are trying to lose weight, try to reduce the number of carbohydrates you eat», explains Dr. Calder. «It does not eliminate them, I'm not necessarily saying you should go on keto. Cut down on your starch intake and focus on consuming more carbohydrates from whole grains.» She recommends cutting back on carbs. Refine your diet and eat more whole grains instead as most of them contain more fiber and nutrients
«Not only do you have to adjust your diet, but you should also increase the amount of your physical activity», explains Dr. Calder. «If you don't do anything, you want to slowly increase your physical activity over a period of time and aim for the recommended amount of 150 minutes of Physical activity per week People say that to be physically active, you must be subscribed to a gym, and this is not true. You can do physical activity while cleaning, while mowing the lawn, watering, cleaning around the house and walking of all kinds. Movement is physical activity. You don't have to go to the gym and use the machine “Start with one of these 25 easy exercises that quickly improve your health
«As muscle mass increases, you will have a higher metabolic rate», explains Dr. Calder. «This will help you burn more calories and as you age, it's preventive, as it helps reduce the risk of injury [and] the risk of falls. You will have better balance and be stronger, which reduces your risk of fractures because you are also less likely to fall. ”
«Your body needs complete rest», explains Dr. Calder. «You want to aim 7 at 9 hours per night, but you want to make sure it is good quality and comfortable sleep, not just where you wake up every hour, it's not sleep. well, this will be beneficial for you to want to create an environment in which you can sleep well You also mentioned that lack of sleep can increase your cortisol levels and contribute to weight gain
«Really [think] to the food you eat», says Dr Calder, «Eat it slowly, do not taste it in front of the television or play on your phone or computer. These things keep you away from the fact that you eat, and you will end up eating more than before.» You will eat if you only take the time to eat and eat. Mindful eating helps reduce the amount of food you eat and it is clear that you are eating less food and fewer calories., which will also help in weight loss. “
Adding a dose of wheatgrass to your daily routine can have incredible benefits, says Dr. Daryl Geoffer, a renowned nutritionist and founder of Alkamind. Wheatgrass is one of the strongest foods on the planet and one of the most effective ways to detoxify and build blood “has an effect”. The alkalinity is too high for the body “, explains Dr Geoffer.” One of the ingredients that have a big advantage in wheatgrass is chlorophyll, which has the ability to attract toxins out of the body like a magnet. The reason chlorophyll is so powerful is that it has basically the same molecular shape as the hemoglobin molecule (Red blood cell), except for central corn, where blood is iron and chlorophyll is magnesium ” while Gioffre recommends a dose of one ounce at least twice a day, and you shouldn't drink it. Like a tequila potion instead, he suggests taking a sip, rinse it in your mouth for 30 seconds, then swallow again and again until the whole blow is gone You can even use cinnamon as a stalker!
«Greek yogurt is excellent for its palatability, satiety and protein content», declares Gerard Mullen, EMD, auteur de The Inside Tract: Your Good Gut Guide to Great Digestive Health. «Yogurt is also great for feeding the good insects that live in your gut., what improves health. The microbiome, the community of microorganisms that live in your body More and more research indicates that probiotics are an effective treatment for managing weight and obesity It is surprising how feeding good bugs helps people lose weight Organic yogurt is the best because you get a better form of fatty acids. Omega fatty acids When animals eat corn, they produce dairy products with more omega-6, but grass-fed animals produce dairy products with healthier omega-3s so you know what type of yogurt to look for and which type to avoid when shopping, here is the top 20 Kind of Greek yogurt and its worst, according to nutritionists
«I try to avoid excessive caffeine», explains Dr Mamik, MD. «It is safe for an adult to consume up to 400 milligrams of caffeine per day, which is equivalent to four cups of 8 ounces of coffee, but drink more than that. It can cause calcium excretion, which over time can lead to osteoporosis. Avoiding excess caffeine also helps prevent uncomfortable withdrawal symptoms such as lethargy, l'insomnie, headaches and irritability.
«For me, the best food is black vegetables, like watercress, spinach and lettuce», declares Donald D. Hunsrod, MD, coroner, head of preventive medicine, work and aerial at Mayo Clinic College of Medicine and author of the New Mayo Clinic cookbook. Very low in calories, very rich in nutrients, it can be prepared in different ways which taste good – many salads, pasta dishes, lasagna, sandwiches, pesto, soup or even a spinach pie!
“Chickpeas are, of course, nutritional power, like most vegetables. They are a good source of protein, and I particularly like to turn to chickpeas for protein, so i don't need to eat meat”, explains David L Katz, F-Compressor, F à Vs., F à Vs. Founding Director of the Yale University Prevention Research Center and author of the book Disease-Proof «They have been featured in human food since the dawn of civilization, so they represent a good connection to our ancestral roots and have also been featured in some of my favorite Middle Eastern foods. I love good hummus!»
«[eggs] contain a lot of high-quality protein, especially tryptophan», declares Robert Lustig, M.DMSL, Emeritus Professor of Pediatrics, University of California Department of Endocrinology, San Francisco (UCSF) «Protein is saturated and you spend more energy converting it into a metabolite that can be burned, which helps in weight management. Eggs have had a bad reputation over the years 1980 because of cholesterol. The egg yolk, but it does not lift the small dense LDL, which is the atherosclerotic particle [which forms a plaque in the arteries]. Eggs are wonderful in themselves, with many different preparation methods, or they can be easily added to foods “
“I swear by the lawyer!” Taz Bhatia, MD, Founder of CenterSpringMD and author of The 21-Day Belly Fix, declared: «The heart healthy polyunsaturated fats in a delicious serving of avocados help me feel full, which prevents me from eating too many snacks. Avocados are packed with vitamin C, K and B6. Probiotics and probiotics, that keep my gut healthy “For more information on the magic of a lawyer, find out what happens to your body when you eat avocado
“The food that most helps me live a healthy life is nuts, and for me, any kind of nut will do”, declares Yoni Friedhof, M.Dr, medical director of the Institute of Obesity Medicine at the University of Ottawa, auteur de The Diet Fix: Why Diets Fail and How to Make Your Work «Study after study, its inclusion in the diet [A] helps prevent many chronic diseases. With healthy proteins and fats that keep me feeling fuller for longer, which in turn helps me throughout the day to restrict eating. One of the tips I like to do is buy a scoop 1/4 inexpensive mug to keep with my bag. Nuts Nuts are high in energy, each quarter cup contains whole nuts. Around 200 calories, Dr. Calder also recommends nuts as a snack, but in nut butter form and says: «Even spreading peanut butter on whole wheat bread will help keep you feeling full.» The fats in peanut butter help, what is Fats in general, to reduce the feeling of hunger a little, you can eat healthy snacks such as nuts and seeds They are great sources of fat “
«I try to avoid foods containing trans fats, corn syrup and added sugars», says Eugenia Giannus, cardiologist and clinical co-director of the Center for Cardiovascular Disease Prevention at NYU Langone Medical Center. Saturated or partially hydrogenated in the form of hydrogenated or partially hydrogenated oils, they increase bad cholesterol levels (LDL) and lower HDL cholesterol levels, which increases the risk of heart attack and stroke. “For more ways to cut down on added sugars, see better 15 sugar free snacks
«For those who eat meat, processed varieties are a bad choice», explains Dr Katz. «Although the link between meat and chronic disease is somewhat weak, the link between processed meat loaded with salt, sugar, chemicals and the risk of chronic disease is high and constant. If you eat meat, it must be pure and you want your muscles to be pure. If you eat highly processed adulterated meat, they might push it into the meat on your bones. “
«As a plastic surgeon, I always think about my personality», says Lara Devgan, resident doctor in New York. «To this end, I never eat energy bars or granola bars. Although they can be delicious, it is in relation to the amount Caloric carbohydrates and fats they contain, you can also eat a piece of candy. Many of these bars are full of simple sugars and are not full enough to replace a meal or snack.. “
“There is no food that I totally avoid” Blase Carabello, MD, professor and director of cardiology in the Faculty of Medicine, University of East Carolina at Brody, claims a cheese burger never kills anyone unless they choke on it “However, I limit myself to eating one dish per month because the dish is high in saturated fat which causes heart disease and is served in a processed cake made from refined carbohydrates” although sometimes a cheat meal is one of the many weight loss tips that Doctor Approved, make sure you arm yourself with cheat strategies before you jump into this burger. For more ways to lose those extra pounds, check out our 200 best tips for losing weight
A vegetarian diet and a vegan diet
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