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Tag Archives: Metabolism
Personal trainer: These are the signs you have a slow metabolism and quick ways you can boost it
A personal trainer has shared the 13 signs you have a slow metabolism, and how you can boost yours to achieve your goal weight fast.
Rachael Attard, from Sydney, said while you might not think about it, metabolism has a ‘huge impact on our health’, particularly when it comes to weight loss and gain.
‘Simply put, metabolism is the internal process by which your body expends energy and burns calories,’ Rachael wrote on Instagram.
‘It works 24/7 by converting the food and nutrients you consume into energy.’
Rachael said some of the factors that can impact your metabolism include your genes, hormones, lack of sleep, diet, dehydration, age, stress and the medications you’re taking.
A personal trainer has shared the 13 signs you have a slow metabolism, and how you can boost yours to achieve your goal weight fast (Rachael Attard pictured)
Rachael (pictured) said some of the factors that can impact your metabolism include your genes, hormones, lack of sleep, diet, dehydration, age, stress and medications you’re taking
Some of the most common signs your metabolism is low include chronic fatigue and low energy, not feeling hungry in the morning and weight gain for no apparent reason.
Those with a slow metabolism might also experience constipation, depression, thinning hair, dry skin and brittle nails, as well as brain fog, hair loss and feeling cold all the time.
‘Other common signs frequent headaches, a low pulse rate and constant cravings for sugar and carbohydrates,’ Rachael said.
But you can address your metabolism – and the PT uses a few simple ‘tried and tested tricks’ to give hers a boost, like eating a protein-rich breakfast (pictured)
But you can address your metabolism – and the PT uses a few simple ‘tried and tested tricks’ to give hers a boost, particularly after the holiday season, when you might be feeling sluggish from over-eating and drinking.
The first thing Rachael said she does is she will have a hot cup of water and lemon.
‘Lemons are a great way to boost your metabolism, because they are high in vitamin C and antioxidants, which help your immune system,’ Rachael wrote on her website.
She said if you want to up the metabolism kick even more, you can add some cayenne pepper and ginger, which will help to promote a healthy digestive system, ‘making it easier for your metabolism to power through calories’.
Rachael (pictured) also recommends drinking a cup of warm water with lemon and making your regular water is icy cold
Next, the fitness pro always recommends that you drink icy cold water, as studies have shown this can help your metabolism.
‘By drinking cold water, your body has to work harder and burn more calories to process it. The study mentioned above found that you can burn 25 per cent more calories just by drinking cold water,’ Rachael said.
You can also still enjoy your cup of coffee, as studies have also shown that coffee and green tea also help with your metabolism – leading to more calories burned through the day.
Finally, Rachael (pictured) said increasing your muscle mass will work wonders at boosting your metabolism, and this comes from lifting weights
‘There are some foods that naturally increase your metabolism and protein is one of them,’ Rachael said.
‘Your body burns lots more calories digesting protein than it does compared to fat and protein.’
For this reason, she recommends a protein-rich breakfast like healthy protein smoothies, yoghurt or eggs, taking care to limit sweeteners.
Finally, Rachael said increasing your muscle mass will work wonders at boosting your metabolism.
She said the amount of calories you burn per day is made up of three things:
‘First, it’s your resting (or basal) metabolic rate – so how many calories you burn at rest,’ she said.
‘Then, it’s Thermogenesis – how many calories you burn through digestion (this sort of falls under the resting metabolic rate category).
‘Finally, it’s your physical activity – so how many calories you burn during exercise.’
But it’s the resting or basal metabolic rate (RMR or BMR) that makes up 60 to 85 per cent of your daily calories burned, and the only way to increase that is to boost your muscle mass.
The PT recommends you do this by lifting some weights at the gym or adding some resistance training into your workouts.
For more information about Rachael Attard, you can visit her website here.
4 Foods That Are Slowing Your Metabolism Over 40, According To Registered Dietitians
One of the most important factors when it comes to weight loss is your metabolism. A faster metabolism will naturally help your body to burn more fat and increase your calorie deficit. Meanwhile, a slower metabolism will store more calories as fat, prompting weight gain. While your metabolic rate is determined by a number of things, from genetics to physical activity to age, the food and drinks you have also play a major role. To learn more about foods that slow metabolism, we spoke with registered dietitians Jesse Feder, CPT at Strength Warehouse and Trista Best, MPH at Balance One. They said there are four main foods that are the worst for your metabolism: sugary cereals, fast food, muffins, and frozen dinners. Read on to learn more!
Sugary cereals
Although cereals are one of the easiest breakfast options to start your day, they’re generally low in any valuable nutrients. Most cereals are also packed with sugar which can be detrimental to your metabolism. Feder says sugary cereals are “one of the most unhealthy processed foods you can have.” The added sugars have no nutritional value and result in empty calories that ruin your metabolism.
“They are loaded with sugar, sodium, and refined carbohydrates,” he continues. “These things, when eaten in high amounts and consistently, can lead to obesity, high blood pressure, diabetes, and heart disease. The highly processed and refined ingredients typically give you a jolt of energy since they are able to be digested very quickly. This then causes a crash in our blood sugar, and can slow your metabolism.” So while dietitians like Feder warn against sugary cereals, you don’t have to forgo a sweet treat in the morning. Instead, overnight oats. with maple syrup or peanut butter for sweet natural flavoring, are a great breakfast that doesn’t affect your blood sugar and will actually keep you full for hours.
Fast food
Fast food, like french fries, burgers, pizza and so much more, is super convenient. This kind of food unsurprisingly poses a significant threat to your metabolism when consumed regularly. This is because of the unhealthy ingredients often found in fast food (which also happens to be why it tastes as good as it does!).
Feder warns against eating fast food meals on the regular. “Fast food meals are made with high amounts of fat, sodium, and unhealthy oils. This can also lead to weight gain, obesity, cardiovascular disease, heart disease, and stroke to name a few things,” he says. “The ingredients in fast food meals are also highly processed and refined which can be digested quickly and leave you with a decreased metabolism.” One of the best easy to give in to temptation with fast food is meal prepping. That way, you already have your food for the day planned out. Feder emphasizes though that it’s still okay to enjoy the occasional McDonald’s burger or fries–just don’t make it a habit!
Muffins
While it may be appealing to just grab a muffin and run out the door, this tasty treat actually does very little to satiate your appetite and can ruin your metabolism. “Not all muffins are created equal and most are just chock full of refined carbohydrates, sugar, and fat. While there are some versions of muffins that can help you in your health goals this is unfortunately not the case for the most popular,” Best says. Similar to cereals, you don’t want to start your day with a meal that will only temporarily give you a boost of energy.
Although there are healthy muffins, like oat or bran, the tasty chocolate chip and blueberry ones are (unfortunately) usually full of sugar and refined carbs. They don’t actually nourish your body or provide any real benefit to your health.”The ingredients list for a muffin typically includes flour, water, eggs, butter, and sugar along with chocolate chips and maybe blueberries. Eggs and blueberries are the two healthiest ingredients, but when paired with the other calorie-dense foods on the list their nutrient quality is essentially negated,” Best explains.
Frozen dinners
Many frozen dinners are packed with refined carbs, sugar, and trans fats that will do very little to improve your health or keep you satiated for long. Feder says that frozen dinners usually have “large amounts of fat and salt in them to make them taste good as well as keep them preserved. High amounts of fat and salt can lead to weight gain, obesity, high blood pressure, and cardiovascular disease.” So, look for microwave meals that have veggies and a solid protein source. To lose weight, give your body energy, and get a faster metabolism, you must eat a diverse diet rich in macro and micronutrients. It’s important to avoid foods like sugary cereals, fast food, muffins, and frozen dinner because they slow down metabolism. Instead, try some of the healthy alternatives listed above. Your body will thank you!
Overactive Cell Metabolism Linked to Biological Aging
Summary: Human cells with impaired mitochondria expend more energy. While this hypermetabolism enhances a cell’s short-term survival, it also dramatically increases the rate at which the cell ages.
Source: Columbia University
Why do cells, and by extension humans, age? The answer may have a lot to do with mitochondria, the organelles that supply cells with energy. Though that idea is not new, direct evidence in human cells had been lacking. Until now.
In a study published Jan. 12 in Communications Biology, a team led by Columbia University researchers has discovered that human cells with impaired mitochondria respond by kicking into higher gear and expending more energy.
While this adaptation—called hypermetabolism—enhances the cells’ short-term survival, it comes at a high cost: a dramatic increase in the rate at which the cells age.
“The findings were made in cells from patients with rare mitochondrial diseases, yet they may also have relevance for other conditions that affect mitochondria, including neurodegenerative diseases, inflammatory conditions, and infections,” says principal investigator Martin Picard, PhD, associate professor of behavioral medicine (in psychiatry and neurology) at Columbia University Vagelos College of Physicians and Surgeons.
“In addition, hypermetabolism may be a key reason why most cells deteriorate as we get older.”
Hypermetabolic cells age faster
It was generally assumed that mitochondrial defects (which impair the conversion of food sources into usable energy) would force cells to slow their metabolic rate in an effort to conserve energy.
However, by analyzing metabolic activity and energy consumption in cells from patients with mitochondrial diseases, the researchers found that cells with impaired mitochondria double their energy expenditure.
Moreover, re-analyzing data from hundreds of patients with different mitochondrial diseases showed that mitochondrial defects also increase the energetic cost of living at the whole-body level.
Although this energy boost keeps cells running, it also degrades the cell’s telomeres (caps that protect the ends of our chromosomes) and activates stress responses and inflammation. The net effect accelerates biological aging.
“When cells expend more energy to make proteins and other substances essential for short-term survival, they’re likely stealing resources from processes that ensure long-term survival, like maintaining telomeres,” says Gabriel Sturm, a graduate student and lead author on this study.
Hypermetabolism, fatigue, and aging
This hypermetabolic state could explain why people with mitochondrial diseases experience fatigue and exercise intolerance, among other symptoms.
“To make up for the extra energy use in your cells, your body ‘tells’ you not to overexert yourself, to conserve energy. We likely see the same dynamic as people age and their vitality diminishes,” Picard says.
The study doesn’t point to any new remedies for patients with mitochondrial diseases, which are currently not treatable, but it does reinforce the current recommendations for patients to move more.
“That may seem counterintuitive, since if you’re more active, you’re going to expend more energy and possibly make your symptoms worse,” Sturm says.
“But exercise is known to increase the efficiency of an organism. An individual who runs, for example, uses less energy to sustain basic bodily processes than someone who is not physically active.”
Improving organismal efficiency, which would lower energy use in the cells and improve fatigue and other symptoms, may partially explain the health benefits of exercise in patients with mitochondrial diseases and otherwise healthy people.
In their search for new treatments for mitochondrial diseases, researchers should focus on hypermetabolism, Picard says. “Although mitochondrial defects do impair the ability of cells to produce energy, energy deficiency may not be the primary disease initiator. Our study shows these defects increase energy consumption. To move the needle therapeutically, we may need to target hypermetabolism. We need more research to know if that would work.”
Hypermetabolism is also common to other diseases. If increased cellular energy expenditure plays a causal role in driving the aging process, targeting hypermetabolism may be a way to improve fatigue, improve people’s quality of life, or even to slow biological aging.
Funding:
The research was supported by grants from the National Institutes of Health (R01AG066828), the Baszucki Brain Research Fund, the J. Willard and Alice S. Marriott Foundation, Muscular Dystrophy Association, Nicholas Nunno Foundation, the JDF Fund for Mitochondrial Research, and the Shuman Mitochondrial Disease Fund.
The authors declare no competing interests.
See also
About this aging and cell metabolism research news
Author: Helen Garey
Source: Columbia University
Contact: Helen Garey – Columbia University
Image: The image is credited to Martin Picard/Columbia University
Original Research: Open access.
“OxPhos defects cause hypermetabolism and reduce lifespan in cells and in patients with mitochondrial diseases” by Martin Picard et al. Communications Biology
Abstract
OxPhos defects cause hypermetabolism and reduce lifespan in cells and in patients with mitochondrial diseases
Patients with primary mitochondrial oxidative phosphorylation (OxPhos) defects present with fatigue and multi-system disorders, are often lean, and die prematurely, but the mechanistic basis for this clinical picture remains unclear.
By integrating data from 17 cohorts of patients with mitochondrial diseases (n = 690) we find evidence that these disorders increase resting energy expenditure, a state termed hypermetabolism.
We examine this phenomenon longitudinally in patient-derived fibroblasts from multiple donors. Genetically or pharmacologically disrupting OxPhos approximately doubles cellular energy expenditure.
This cell-autonomous state of hypermetabolism occurs despite near-normal OxPhos coupling efficiency, excluding uncoupling as a general mechanism. Instead, hypermetabolism is associated with mitochondrial DNA instability, activation of the integrated stress response (ISR), and increased extracellular secretion of age-related cytokines and metabokines including GDF15.
In parallel, OxPhos defects accelerate telomere erosion and epigenetic aging per cell division, consistent with evidence that excess energy expenditure accelerates biological aging.
To explore potential mechanisms for these effects, we generate a longitudinal RNASeq and DNA methylation resource dataset, which reveals conserved, energetically demanding, genome-wide recalibrations.
Taken together, these findings highlight the need to understand how OxPhos defects influence the energetic cost of living, and the link between hypermetabolism and aging in cells and patients with mitochondrial diseases.
A Doctor Tells Us How To Boost Your Metabolism Through Your Diet
Losing weight can be a daunting journey–especially as you age. Several factors play into our weight as we get older, from activity levels (check out some metabolism-boosting exercises!) and the foods we eat to hormones and genetics. Luckily, there are a few healthy items you can incorporate into your diet to get a faster metabolism and start losing weight (even over 50!).
We spoke with Dr. Sarah Mathis, a board-certified family medicine physician, about foods, supplements, and drinks that boost your metabolism. She said adding collagen, okra, berries, and green tea to your diet can help you lose weight because they’re all high in protein. Read on to learn more!
Collagen
Collagen supplements are a type of protein supplement that provides your body with the amino acids it needs to produce collagen. This protein is found basically everywhere in your body, including your hair, joints, nails, and skin. Specifically, collagen is helpful for achieving youthful-looking skin. It’s what makes young skin bounce back. As you age, you lose a lot of collagen so your skin loses its elasticity and begins to sag.
Mathis says adding collagen supplements to your diet also helps boosts your metabolism, “It is a great and easily digestible protein that is easy to add to smoothies, tea, or soups and boosts your protein.” Protein helps build and maintain muscles. Muscle tissues burn more calories than fat tissue, so the more muscle you have, the more calories you will burn. And, protein keeps you feeling fuller longer, which can prevent overeating later in the day. Protein is crucial for boosting your metabolism. And, collagen is an excellent source of protein.
“If you are concentrating on making sure you get around 20-30g of protein per meal and 10-20g of protein in your snacks, you will feel fuller. Protein takes longer to digest so it will satiate you for longer,” Mathis explains. “Always pair your fats and carbs with protein. And make sure you mix up your proteins too! Don’t just eat chicken breast and protein powder. That will get boring really quick. Protein takes longer to digest and it increases your thermal metabolic burn. Also, it will help to improve your muscle mass. The more muscle you have, the faster your metabolism.” Noted!
Okra
Okra is a vegetable high in fiber and protein, low in calories, and full of vitamins (including vitamin C, which minimizes blemishes like dark spots!). This vegetable is usually served fried and while frying is usually not the healthiest way to prepare vegetables, you can still get all the benefits okra has to offer fried.
Mathis says, “This may sound crazy, but okra can fill you up [because of] the amount of fiber in it. It is a high source of folate, which is great for energy and creating new cells. This helps to improve your metabolism!” If you don’t want to eat it, you can blend it into your smoothies for added nutritious benefits!
Berries
Blueberries, strawberries, raspberries, oh my! Berries are low in calories and high in fiber. Fiber promotes overall weight loss by reducing your appetite. Studies have shown that berries also help your body produce adiponectin, a hormone that’s been linked to lower glucose levels and boosted metabolism.
“They are the best fruit for weight loss. They are the lowest in sugar and [prevent] raising blood sugar levels,” Mathis says. “They are a high source of vitamin C and antioxidants that help to shed fat. They help your body produce the hormone adiponectin which helps to lower glucose levels and improve metabolism.” Yum! And, berries are one of the best fruits to keep your mind sharp.
Green tea
Want to give your body’s fat-burning process a boost? Consider drinking green tea. According to Mathis, “It has a mild amount [of] caffeine to help support a metabolic boost. [It] also contains Epigallocatechin gallate (EGCG) which is a unique plant compound found in green tea that has been shown in studies to improve metabolic effect so you can burn more calories while you sleep.” Oolong tea is also known for its metabolism-boosting effects! It’s been known to help enhance weight loss by speeding up metabolism and burning fat.
Bottom line
At the end of the day, losing weight and boosting your metabolism is about more than just eating a few good foods, drinks, and supplements. It’s always important to make sure you’re remaining active and keeping a well-balanced diet. However, if you’re looking for some foods and drinks that are as metabolism-boosting as they are delicious, incorporating collagen, okra, berries, and green tea into your everyday diet is never a bad idea!
The One Ultra-Processed Food No One Over 40 Should Be Eating Anymore Because It Ruins Your Metabolism
Losing weight is all about making healthy choices, from finding time to exercise daily to providing your body with nutritious meals. This means we sometimes have to sacrifice some of our favorite foods for the sake of our weight loss goals—especially when it comes to highly processed options that taste great but are terrible for our overall health. One such ultra-processed food is none other than the notorious white bread, with health experts agree you should definitely cut back on if you want to shed a few pounds.
To learn more about the health affects of white bread and why you should avoid it if you’re trying to slim down, we spoke to nutritionist Lisa Richards, creator of The Candida Diet. She told us that the refined ingredients can throw a serious wrench in your progress. Find all of her expert insight below!
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White bread
Let’s face it: bread is delicious, and it’s likely an essential item in your kitchen. However, Richards says that if you’re trying to lose weight, it’s important to limit your intake of this carby food. “Bread is a food that should be eaten in moderation due to it’s processed and refined nature,” she says. “Bread, of all kinds, is calorically dense and inflammatory.” However, certain breads are worse than others and should be avoided altogether (or at least as much as possible) if you want to lose weight and maintain a healthy metabolism. Richard cites white bread as the worse due to the fact that its loaded with refined carbs.
“White bread is made with refined carbohydrates and lacking in fiber and other beneficial nutrients,” she explains. “Refined carbs are highly inflammatory and turn to sugar quickly causing a quick rise in glucose.” Yikes! All of those refined ingredients are loaded with calories but take little energy for your body to process, which over time, that can take a serious toll on your metabolism.
READ MORE:
Nutritionists Say You Should Be Having These Vegetables Every Day Over 30 To Boost Your Metabolism
This Is The Best Morning Yogurt For Weight Loss Over 40, Nutritionists Say
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She goes on to say that “eating bread on a regular basis will lead to weight gain because most breads are made from refined grains, sugar, and preservatives,” which are “inflammatory ingredients and are also broken down quickly to be stored as fat.”
Additionally, keep in mind that since processed foods like white bread offer virtually no nutritional value, they won’t keep you full for very long, which will likely lead to overeating later in the day—and that can, of course, be detrimental to your weight loss goals as well.
Of course, eating bread every now and then won’t make it impossible to lose weight. Just be sure to choose fibrous, whole wheat options whenever possible and to practice moderation. Those healthy choices can make all the difference in the end!
READ MORE:
4 Processed Foods That Are Terrible For Your Health, Doctors Say
The One Healthy Bread You Can Eat Every Day Without Gaining Weight
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The One High-Sugar Food No One Over 40 Should Be Eating Anymore Because It Ruins Your Metabolism
Ah, sugar—our taste buds can’t get enough of it, but our bodies are better off without it. Although there’s no denying the joy of treating yourself to a bit of sweetness every now and then, consuming too much sugar on a regular basis can put your overall health at risk and should be avoided as much as possible if you’re looking to lose weight and/or maintain a healthy metabolism. And while processed, sugary foods are never a great idea, they can be especially detrimental to your health if you eat them for breakfast, as they typically lack the fuel your body needs to take on the day and will lead to blood sugar spikes later on. In fact, there’s one sugary breakfast food that health experts warn you should avoid at all costs: breakfast cereal.
To learn more about the health risks of regularly chowing down on sugary cereal, we spoke to health experts Dana Hunnes, PhD, dietitian and author of Recipe For Survival, and Varsha Khatri, nutritional therapist from Illuminated Health. They broke down the downsides to this deviously delicious meal, from blood sugar spikes to a slowed metabolism. Find it all below!
Breakfast cereal
Few breakfasts are as quick and convenient (and tasty) as a bowl of cereal. Who could possibly turn down a bowl of sugary goodness that takes seconds to pour? Unfortunately, though, if you’re trying to lose weight (or just keep your overall health in check), kicking your cereal habit may be necessary. Hunnes tells us that “things like Fruit Loops, Cocoa Puffs, and Frosted Flakes” are “made with little (if any) whole grains, and have a lot of added sugars in them,” making them a terrible choice for breakfast.
Khati concurs, noting that “cereals are one of the most high-sugar foods.” And if you think you’re off the hook by choosing boxes that seem healthier or are labeled as low-sugar, you may be wrong. “Even cereals that are supposedly ‘low-sugar’ are in fact high in added sweeteners,” she warns. Say it ain’t so!
So, what are the dangers of eating a high-sugar breakfast food like cereal? For one, your blood sugar will likely spike, which will lead to increased sugar cravings later in the day. Khatri explains this: “When you start your day with anything that is high in sugar/sweetener, you are more likely to crave sugar or other sweet foods throughout the day, which means you are more likely to snack just to maintain blood sugar levels.” We all know that processed sugar is no good for your overall health—and it’s especially bad if you want to shed a few pounds.
READ MORE:
3 High-Sugar Foods Dietitians Say You Should Avoid Because They Lead To Inflammation And Weight Gain
Dietitians Say These High-Sugar Foods May Be Why You Struggle To Lose Weight
In addition to these blood sugar spikes, cravings, and overeating, processed foods like cereal also provide your body with very little nutritional value while packing in the calories. Since cereal offers virtually no fiber or protein, your body “barely burns any calories” when you digest them, which can take a serious toll on your metabolism over time. Plus, that lack of satiation will just further exacerbate the issue of cravings and overeating. Overall, it’s a nightmare for anyone trying to slim down and stay fit.
If you’re really in a rush and must opt for a quick cereal, choosing varieties that offer a good amount of whole grains and fiber is always your best bet. In fact, making your own naturally-sweetened granola that you can have on hand for those fast-paced mornings is one great way to stay in control of what’s going into your body. While it may take a bit more initial effort than throwing a box of cereal into your cart at the grocery store, it will be well worth it in the end!
READ MORE:
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This article has been updated since its original publish date to include more expert insight.
Often not spoken of in correlation with weight loss, taking care of your gut health is actually essential for improving your overall wellness, eliminating bloating, and even speeding up your metabolism. Just as some foods, like fiber, can help to improve digestion and promote a balanced gut, other foods may have the inverse effect and cause discomfort, weight gain, and a decreased ability to burn through food as fuel.
In order to improve your overall health and reduce digestive issues that plague the American diet, we spoke with registered dietitian Trista Best, MPH, LR, RD from Balance One Supplements to determine the four foods you should keep to a minimum within your eating habits to feel great in your body and prioritize a healthy and functioning gut.
1. Breakfast Pastries
While an undeniably delicious breakfast option that can be consumed in moderation, breakfast pastries are often heavily processed and therefore not an ideal choice to include in your diet if you’re working to improve your gut health. Not to mention they’re rife with empty calories which will fail to keep you full and leave you more prone to mindless snacking throughout the day.
“This food is hard on the gut primarily due to the added and refined sugars used to create them. A diet high in this type of sugar promotes gut dysbiosis and imbalance of gut bacteria,” explains Best. “Added sugar refers to only those sugars that have been added to the product in the manufacturing process while total sugars refers to added and natural sugars. They are a source of food for bad gut bacteria which causes an imbalance and overgrowth of this bacteria and potentially Candida.”
If you find yourself craving something sweet in the mornings but don’t want to demolish your gut, consider swapping pastries for steel cut oats which you can sweeten with natural ingredients like honey, maple syrup, or peanut butter and are also a great way to include an extra serving of fruit in your diet which can naturally improve your digestion with the fiber content.
2. Fried Foods
Oil can be healthy when used in moderation, but fried foods are one example which is not advantageous to your gut health. “This category of food wreaks havoc on the entire gastrointestinal system. From reflux to unwanted changes in bowel movements, the fat and refined carbs from flour used to create these foods are harmful for gut health,” explains Best. Eating fried foods creates an environment for negative gut bacteria to thrive, so try swapping out these dishes for meals made on the grill or in the air fryer for a similar texture without the same negative impact on your stomach. Fried foods are also rich in refined flour which is low in nutrients and can lead to unwanted weight gain when consumed regularly.
3. Some ‘Diet’ Foods
It’s a common misconception that foods containing the word “diet” in the description are better for you than most, and in fact, these particular foods may be wreaking havoc on your gut health. “This category of foods are commonly made with artificial sweeteners in an attempt to lower the amount of calories and added sugar they contain. Unfortunately, while they may reduce calories in a food, that increases the likelihood of gut dysbiosis,” notes Best. Lacking nutritional benefit and potentially slowing digestion, “diet” foods are better swapped for whole ingredients and grains which can actually introduce some fiber into your gut without overloading your body with artificial sugar.
4. Processed Foods
Unsurprisingly, processed foods such as chips, white pasta, and desserts not only may cause weight gain due to their calorie content, but they also can have a prominent impact on your gut health as well. “These foods are harmful to your gut health because they lack the type of fiber that will improve gut health by feeding the good gut bacteria,” says Best. “These foods often replace fiber rich foods like fruit and vegetables and even full meals that would otherwise benefit gut health.” Swapping out processed foods for their more natural counterparts is the best option for improving your wellness, and stacking your plate with fruits, veggies, lean protein, and whole grain carbs will serve your body much better in the long term.
The One Fried Food No One Over 40 Should Be Eating Anymore Because It Ruins Your Metabolism
Maintaining a balanced diet should always be a top priority, but it’s especially important to consider if you’re trying to shed some pounds. Unfortunately, while not typically an easy feat, weight loss can become even more difficult for women as they age. There are a few reasons for this, but one is the fact that our metabolism naturally begins to slow over the years. Luckily, there are a few ways to boost your metabolism even over 40—and that includes cutting out certain foods that can throw a wrench in your weight loss goals. Unfortunately, this includes a few seriously tasty treats, including delicious but detrimental French fries.
To learn more about why women over 40 should think twice about ordering French fries at the drive-thru if they want to keep their metabolism up, we spoke to Catherine Gervacio, Registered Dietitian and nutrition writer for Living.Fit. Read on for all of her insight!
French fries
Everyone knows it, but we all love to ignore it: fast food French fries are no good for you—especially if you want to lose weight. This fried, salty, deviously delicious side can lead to a number of health concerns from heart disease to diabetes to cancer. On a smaller scale, eating too many fries too frequently can also lead to a slower metabolism and unwanted weight gain. This is partly due to the fact that this food packs in a high fat and calorie contact while offering virtually no nutritional value.
“Not only are [French fries] high in fat—they are empty calorie foods, which means they don’t contain substantial nutrients, they only give calories, which won’t be helpful for weight management and health in general,” Gervacio explains. Unfortunately, processed snacks like this take little energy for your body to process—which means they can take a toll on your metabolism Say it ain’t so! Another major issue at hand is the trans fat content, which Gervacio points out can lead to inflammation and weight gain over time.
Alternatives to French fries
Luckily, you don’t have to ignore your potato cravings altogether if you want to lose weight. There are plenty of healthy ways to cook up this starchy vegetable that don’t involve loading your body with fat, salt, and oil. In fact, you may want to try making a healthier version of French fries in your very own kitchen.
“Bake your own potatoes and make them crispy. Air fryers can also be considered to lessen fat intake. It may be even better than fast-food French fries,” Gervacio suggests. We can’t promise this air fryer concoction will taste like the fries you’d order at McDonald’s—but we can promise they’ll be way better for your body.
A New Way To Lose Weight Could Change Your Metabolism
The study involved twenty-one different patients with metabolic syndrome. They were given either a calorie-restricted or protein-restricted diet.
According to new research, protein restriction is effective in combating obesity and diabetes.
According to a study comparing the effects of protein and calorie restriction diets in humans, reducing protein consumption may help control metabolic syndrome and some of its primary symptoms, such as obesity, diabetes, and high blood pressure (hypertension). The study’s findings were recently published in the journal Nutrients.
The term “metabolic syndrome” refers to a group of diseases, including hypertension, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels, that increase the risk of diabetes, cardiovascular disease, and stroke.
“The study showed that cutting protein intake to 0.8 g per kg of body weight was sufficient to achieve almost the same clinical results as restricting calories, but without the need to reduce calorie intake. The results suggest that protein restriction may be one of the key factors leading to the known benefits of dietary restriction. Protein restriction dieting may therefore be a more attractive nutritional strategy and easier to follow for people with metabolic syndrome,” said Rafael Ferraz-Bannitz, first author of the article and currently a postdoctoral researcher at the Joslin Diabetes Center in Harvard Medical School in the United States.
Controlled diet
The research involved 21 individuals with metabolic syndrome who were monitored for 27 days. Throughout the period, they were inpatients at FMRP-USP’s teaching hospital (Hospital das Clnicas in Ribeiro Preto).
The daily calorie intake of each participant was determined as a function of their baseline metabolism (energy expenditure at rest). A conventional Western diet of 50% carbohydrates, 20% protein, and 30% fat was served to one group, but it contained 25% fewer calories.
Protein consumption was lowered to 10% in the second group. Each volunteer’s calorie intake was matched to their baseline energy expenditure. 4 grams of salt were consumed daily by both groups.
The results showed that both the calorie and protein restriction groups lost weight owing to a decrease in body fat and that the symptoms of metabolic syndrome improved. Decreased body fat is known to be associated with reduced blood sugar and more normal levels of lipids and blood pressure.
“After 27 days of monitoring, both groups had similar results in terms of lower blood sugar, weight loss, controlled blood pressure, and lower levels of triglycerides and cholesterol. Both diets improved insulin sensitivity after treatment. Body fat decreased, as did waist and hip circumference, but without loss of muscle mass,” said Maria Cristina Foss de Freitas, the last author of the article and a professor at FMRP-USP.
The findings confirmed those of previous studies involving experiments on mice. “Here, however, we succeeded in conducting a fully controlled randomized clinical trial lasting 27 days, with a personalized menu designed to meet each patient’s needs,” Foss de Freitas said.
Manipulation of dietary macronutrients – protein, carbohydrate, and fat – is sufficient to obtain the beneficial effects of dietary restriction. “We demonstrated that protein restriction reduces body fat while maintaining muscle mass. That’s important since the weight loss resulting from restrictive diets is often associated with loss of muscle mass,” Ferraz-Bannitz said.
The study did not investigate the molecular mechanisms that could explain the beneficial effects of protein restriction diets, but the researchers believe low protein intake triggered a change in the metabolism or enhanced the organism’s energy management by leading it to burn fat in order to produce energy for cells. “We only have hypotheses so far. One is that molecular pathways are activated to interpret the reduction in essential
Reference: “Dietary Protein Restriction Improves Metabolic Dysfunction in Patients with Metabolic Syndrome in a Randomized, Controlled Trial” by Rafael Ferraz-Bannitz, Rebeca A. Beraldo, A. Augusto Peluso, Morten Dall, Parizad Babaei, Rayana Cardoso Foglietti, Larissa Marfori Martins, Patricia Moreira Gomes, Julio Sergio Marchini, Vivian Marques Miguel Suen, Luiz C. Conti de Freitas, Luiz Carlos Navegantes, Marco Antônio M. Pretti, Mariana Boroni, Jonas T. Treebak, Marcelo A. Mori, Milton Cesar Foss and Maria Cristina Foss-Freitas, 28 June 2022, Nutrients.
DOI: 10.3390/nu14132670
The study was funded by the São Paulo Research Foundation. The study also benefited from a FAPESP Thematic Project on strategies for mimicking the effects of dietary restriction, led by Marcelo Mori, a professor at the State University of Campinas (UNICAMP), also in Brazil.
A multidisciplinary team of scientists conducted the study, including researchers affiliated with the University of Copenhagen in Denmark, the University of São Paulo, and the National Cancer Institute (INCA) in Brazil, as well as the Obesity and Comorbidities Research Center (OCRC), a Research, Innovation, and Dissemination Center (RIDC) funded by FAPESP and hosted by UNICAMP.