Apple cider vinegar appears to be safe, as long as you don't take excessive amounts of it. Michelle Arnold / EyeEm / Getty Images
Apple cider vinegar is a popular home remedy. People have used it for centuries in cooking and medicine.
<p>Many people claim it can relieve a wide range of health complaints, but you may wonder what the research says.</p>
<p><em>Reposted with permission from <a href="https://www.healthline.com/">Healthline</a>. For detailed source information, please view the original article on <a href="https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar" rel="noopener noreferrer">Healthline</a>.</em><br/></p>
<p>Apple cider vinegar has various healthful properties, including antimicrobial and antioxidant effects. What's more, evidence suggests it may offer health benefits, such as aiding weight loss, reducing cholesterol, lowering blood sugar levels, and improving the symptoms of diabetes.</p><p>However, little research exists, and further studies are needed before it can be recommended as an alternative therapy.</p><p>This article looks at the evidence behind 6 possible health benefits of apple cider vinegar.</p>
1. High in Healthful Substances
<p>Apple cider vinegar is made via a two-step process.</p><p>First, the manufacturer exposes crushed apples to yeast, which ferments the sugars and turns them into alcohol. Next, they add bacteria to further ferment the alcohol, turning it into acetic acid — the main active compound in vinegar.</p><p>Acetic acid gives vinegar its strong sour smell and flavor. Researchers believe this acid is responsible for apple cider vinegar's health benefits. Cider vinegars are 5–6% acetic acid.</p><p>Organic, unfiltered apple cider vinegar also contains a substance called "mother," which consists of strands of proteins, enzymes, and friendly bacteria that give the product a murky appearance.</p><p>Some people believe that the "mother" is responsible for most of its health benefits, although there are currently no studies to support this.</p><p>While apple cider vinegar does not contain many vitamins or minerals, it offers a small amount of <a href="https://www.healthline.com/nutrition/what-does-potassium-do" target="_blank">potassium</a>. Good quality brands also contain some amino acids and antioxidants.</p><strong></strong><h4><strong>Summary</strong></h4><strong></strong><p><strong></strong>Apple cider vinegar is made by fermenting the sugar from apples. This turns them into acetic acid, which is a main active ingredient in vinegar and may be responsible for its health benefits.</p>2. Can Help Kill Harmful Bacteria
<p>Vinegar can help kill pathogens, including bacteria.</p><p>People have traditionally used vinegar for cleaning and disinfecting, treating nail fungus, lice, warts, and ear infections.</p><p>Hippocrates, the father of modern medicine, used vinegar to clean wounds more than 2,000 years ago.</p><p>Vinegar is also a food preservative, and studies show that it inhibits bacteria like <em>E. coli</em> from growing in and spoiling food.</p><p>If you're looking for a natural way to preserve your food, apple cider vinegar could help.</p><p>Anecdotal reports also suggest that diluted apple cider vinegar could <a href="https://www.healthline.com/nutrition/apple-cider-vinegar-and-acne" target="_blank">help with acne</a> when applied to the skin, but there doesn't seem to be any strong research to confirm this.</p><h4>Summary</h4><p>The main substance in vinegar — acetic acid — can kill harmful bacteria or prevent them from multiplying. It has a history of use as a disinfectant and natural preservative.</p>3. May Help Lower Blood Sugar Levels and Manage Diabetes
<p>To date, one of the most convincing applications of vinegar is helping treat <a href="https://www.healthline.com/health/type-2-diabetes" target="_blank">type 2 diabetes</a>.</p><p>Type 2 diabetes is characterized by high blood sugar levels caused by insulin resistance or the inability to produce insulin.</p><p>However, people without diabetes can also benefit from keeping their blood sugar levels in the normal range, as some researchers believe that high blood sugar levels are a major cause of aging and various chronic diseases.</p><p>The most effective and healthiest way to regulate blood sugar levels is to avoid refined carbs and sugar, but apple cider vinegar may also have a beneficial effect.</p><p>Research suggests that vinegar offers the following benefits for blood sugar and insulin levels:</p><ul><li>A small study suggests vinegar may improve insulin sensitivity by 19–34% during a high carb meal and significantly <a href="https://www.healthline.com/nutrition/15-ways-to-lower-blood-sugar" target="_blank">lower blood sugar</a> and insulin response.</li><li>In a small study in 5 healthy people, vinegar reduced blood sugar by 31.4% after eating 50 grams of white bread.</li><li>A small study in people with diabetes reported that consuming 2 tablespoons of apple cider vinegar before bedtime reduced fasting blood sugar by 4% the following morning.</li><li>Numerous other studies in humans show that vinegar can improve insulin function and lower blood sugar levels after meals.</li></ul><p>The National Centers for Complementary and Integrative Health (NCCIH) says it's very important that people do not replace medical treatment with unproven health products.</p><p>If you're currently taking blood-sugar-lowering medications, check with your healthcare provider before increasing your intake of any type of vinegar.</p><h4>Summary</h4><p><strong></strong>Apple cider vinegar has shown great promise in improving insulin sensitivity and helping lower blood sugar responses after meals.</p>4. May Aid Weight Loss
<p>Perhaps surprisingly, studies show that <a href="https://www.healthline.com/nutrition/apple-cider-vinegar-weight-loss" target="_blank">vinegar could help people lose weight</a>.</p><p>Several human studies show that vinegar can increase feelings of fullness. This can lead you to eat fewer calories and lose weight.</p><p>For example, according to one study, taking vinegar along with a high carb meal led to increased feelings of fullness, causing participants to eat 200–275 fewer calories throughout the rest of the day.</p><p>Furthermore, a study in 175 people with obesity showed that daily apple cider vinegar consumption led to <a href="https://www.healthline.com/nutrition/6-proven-ways-to-lose-belly-fat" target="_blank">reduced belly fat</a> and weight loss:</p><ul><li><strong>taking 1 tablespoon</strong> (12 mL) led to a loss of 2.6 pounds (1.2 kg)</li><li><strong>taking 2 tablespoons</strong> (30 mL) led to a loss of 3.7 pounds (1.7 kg)</li></ul><p>However, keep in mind that this study went on for 3 months, so the true effects on body weight seem to be rather modest.</p><p>That said, simply adding or subtracting single foods or ingredients rarely has a noticeable effect on weight. It's your entire diet or lifestyle that creates long-term weight loss.</p><p>Overall, apple cider vinegar may contribute to weight loss by promoting satiety, lowering blood sugar, and reducing insulin levels.</p><p>Apple cider vinegar only contains about three <a href="https://www.healthline.com/nutrition/how-many-calories-per-day" target="_blank">calories</a> per tablespoon, which is very low.</p><h4>Summary</h4><p>Studies suggest that vinegar can increase feelings of fullness and help you eat fewer calories, which may lead to weight loss.</p>5. Improves Heart Health in Animals
<p>Heart disease is one of the leading causes of death.</p><p>Several biological factors are linked to your risk of heart disease.</p><p>Research suggests that vinegar could improve several of these risk factors. However, many of the studies were conducted in animals.</p><p>These animal studies suggest that apple cider vinegar can lower cholesterol and triglyceride levels, as well as several other heart disease risk factors.</p><p>Some studies in rats have also shown that vinegar reduces blood pressure, which is a major risk factor for heart disease and kidney problems.</p><p>However, there is no good evidence that vinegar benefits heart health in humans. Researchers need to do more studies before reaching any strong conclusions.</p><h4>Summary</h4><p><strong></strong>Several animal studies have shown that vinegar can reduce blood triglycerides, cholesterol, and blood pressure. However, there is no strong evidence that it leads to a reduced risk of heart disease in humans.</p>6. May Boost Skin Health
<p>Apple cider vinegar is a common remedy for skin conditions like dry skin and <a href="https://www.healthline.com/health/eczema" target="_blank">eczema</a>.</p><p>The skin is naturally slightly acidic. Using topical apple cider vinegar could help rebalance the natural pH of the skin, improving the protective skin barrier.</p><p>On the other hand, alkaline soaps and cleansers could irritate eczema, making symptoms worse.</p><p>Given its antibacterial properties, apple cider vinegar could, in theory, help prevent skin infections linked to eczema and other skin conditions.</p><p>Some people use diluted <a href="https://www.healthline.com/health/apple-cider-vinegar-for-face" target="_blank">apple cider vinegar in a face wash or toner</a>. The idea is that it can kill bacteria and prevent spots.</p><p>However, one study in 22 people with eczema reported that apple cider vinegar soaks did not improve the skin barrier and caused skin irritation.</p><p>Talk to your healthcare provider before trying new remedies, especially on damaged skin. Avoid applying undiluted vinegar to the skin, as it can cause burns.</p><h4>Summary</h4><p>Apple cider vinegar is naturally acidic and has antimicrobial properties. This means it could help improve the skin barrier and prevent infections. However, more studies are needed to know how safe and effective this remedy is.</p>Dosage and How to Use It
<p>The best way to incorporate apple cider vinegar into your diet is to use it in cooking. It's a simple addition to foods like salad dressings and <a href="https://www.healthline.com/nutrition/10-homemade-mayonnaise-recipes" target="_blank">homemade mayonnaise</a>.</p><p>Some people also like to dilute it in water and drink it as a beverage. Common dosages range from 1–2 teaspoons (5–10 mL) to 1–2 tablespoon (15–30 mL) per day mixed in a large glass of water.</p><p>It's best to start with small doses and avoid taking large amounts. Too much vinegar can cause <a href="https://www.healthline.com/nutrition/apple-cider-vinegar-side-effects" target="_blank">harmful side effects</a>, including tooth enamel erosion and potential drug interactions.</p><p>Some dieticians recommend using organic, unfiltered apple cider vinegars that contain "mother."</p><p>Bragg's seems to be the most popular option, which is available <a href="http://amzn.to/2k7XFXq" target="_blank">online</a> along with reviews and ratings. However, several <a href="https://amzn.to/2EivrBo" target="_blank">other varieties</a> are also available.</p><p>Read more about the right dosage of apple cider vinegar <a href="https://www.healthline.com/nutrition/apple-cider-vinegar-dosage" target="_blank">here</a>.</p><h4>Summary</h4><p><strong></strong>A common dosage for apple cider vinegar ranges from 1 teaspoon to 2 tablespoons (10–30 mL) per day, either used in cooking or mixed in a glass of water.</p>The Bottom Line
<p>Many websites and natural healthcare proponents claim that apple cider vinegar has exceptional health benefits, including boosting energy and treating disease.</p><p>Unfortunately, there's little research to support most claims about its health benefits.</p><p>That said, some studies suggest it may offer some benefits, including killing bacteria, lowering blood sugar levels, and promoting weight loss.</p><p>Apple cider vinegar appears to be safe, as long as you don't take excessive amounts of it.</p><p>It also has various other <a href="https://www.healthline.com/nutrition/apple-cider-vinegar-uses" target="_blank">non-health-related uses</a>, including as a natural hair conditioner, skin care product, and cleaning agent.</p>From Your Site Articles
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Coconut oil is widely marketed as a "superfood."
<p>The unique combination of fatty acids in coconut oil could have positive effects on your health, which may include encouraging fat loss, improving heart health, and boosting brain function.</p><p>This article discusses the evidence behind 10 possible health benefits of <a href="https://www.ecowatch.com/tag/coconut-oil" rel="noopener noreferrer">coconut oil.</a></p>
<p><em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-coconut-oil" target="_blank">Healthline</a></em><em>.</em></p>
1. Coconut Oil Contains Healthy Fatty Acids
<p>Coconut oil is high in certain saturated fats. These fats have different effects in the body compared with most other dietary fats.</p><p>The fatty acids in coconut oil can encourage the body to burn fat, and they provide quick energy to the body and brain. They also raise <a href="https://www.healthline.com/health/hdl-vs-ldl-cholesterol" target="_blank">HDL (good) cholesterol</a> in the blood, which may help to reduce heart disease risk.</p><p>Most dietary fats are categorized as long-chain <a href="https://www.healthline.com/health/triglyceride-level" target="_blank">triglycerides</a> (LCTs), while coconut oil contains some <a href="https://www.healthline.com/nutrition/mct-oil-101" target="_blank">medium-chain triglycerides</a> (MCTs), which are shorter fatty acid chains.</p><p>When you eat MCTs, they tend to go straight to the liver. The body uses them as a quick source of energy or turns them into ketones.</p><p>Ketones can have powerful benefits for the brain, and researchers are studying ketones as a treatment for <a href="https://www.healthline.com/health/epilepsy" target="_blank">epilepsy</a>, <a href="https://www.healthline.com/health/alzheimers-disease" target="_blank">Alzheimer's disease</a>, and <a href="https://www.healthline.com/nutrition/15-conditions-benefit-ketogenic-diet" target="_blank">other conditions</a>.</p><h4>Summary</h4><p>Coconut oil is high in fats called medium-chain triglycerides or MCTs, which the body metabolizes differently than most other fats. MCTs are responsible for many of the health benefits of coconut oil.</p>2. Eating Coconut May Benefit Heart Health
<p>Coconut is an uncommon food in the Western world, with health-conscious people being the main consumers.</p><p>However, in some parts of the world, coconut — which is loaded with coconut oil — is a dietary staple that people have thrived on for generations.</p><p>A good example is the Tokelauans, a population who live in the South Pacific. According to a 1981 study, this population was getting over 60% of their calories from coconuts.</p><p>Researchers reported that this population had good health with very low rates of heart disease.</p><p>Another example of a population who ate a lot of coconut — along with tubers, fruit, and fish —and had little stroke or heart disease is the Kitavan population in Papua, New Guinea.</p><h4>Summary</h4><p>Several populations around the world have thrived for generations eating a substantial amount of coconut, and studies show they have good heart health.</p>3. MCTs Can Encourage Fat Burning
<p>Obesity is one of the biggest health conditions affecting the Western world today.</p><p>While some people think obesity is just a matter of how many calories someone eats, the source of those calories is important, too. Different foods affect the body and hormones in different ways.</p><p>The MCTs in coconut oil can increase the number of calories the body burns compared to longer-chain fatty acids.</p><p>One study found that consuming 15–30 grams of MCTs per day increased 24-hour energy expenditure by 5%.</p><p>However, these studies didn't specifically look at the effects of coconut oil. They examined the health effects of MCTs — excluding lauric acid — which make up only about 14% of coconut oil.</p><p>There's currently no good evidence to say that eating coconut oil itself will increase the amount of energy a person uses up.</p><p>People should keep in mind that coconut oil is very high in calories and can easily lead to weight gain when they consume it in large amounts.</p><h4>Summary</h4><p>Research says that MCTs can increase the number of calories burned over 24 hours by as much as 5%. However, research has not shown that coconut oil itself has the same effect.</p>4. Coconut Oil Has Antimicrobial Effects
<p>Twelve-carbon lauric acid makes up about 50% of the fatty acids in coconut oil.</p><p>When the body digests lauric acid, it forms a substance called <a href="https://www.healthline.com/health/monolaurin" target="_blank">monolaurin</a>. Both lauric acid and monolaurin can kill harmful pathogens, such as bacteria, viruses, and fungi.</p><p>For example, test tube studies show that these substances can help to kill the bacteria <em>Staphylococcus aureus,</em> which causes staph infections, and the yeast <em>Candida albicans</em>, a common source of yeast infections in humans.</p><p>There's also some evidence that using coconut oil as a mouthwash, a process called <a href="https://www.healthline.com/nutrition/oil-pulling-coconut-oil" target="_blank">oil pulling</a>, could benefit oral hygiene, though researchers consider the evidence weak.</p><p>There's no evidence that coconut oil reduces the risk for the common cold or other internal infections.</p><h4>Summary</h4><p>Using coconut oil as a mouthwash could help to prevent infections in the mouth, but researchers need more evidence before they can make strong claims.</p>5. MCTs Can Reduce Hunger
<p>One interesting feature of MCTs is that they can reduce hunger.</p><p>This may be related to the way the body metabolizes fats, because ketones can reduce a person's appetite.</p><p>In one study, researchers fed varying amounts of MCTs and LCTs to 6 healthy men. The men who ate the most MCTs ate fewer calories per day.</p><p>Another study in 14 healthy men reported that those who ate the most MCTs at breakfast ate fewer calories at lunch.</p><p>These studies were small and had a very short timescale. If this effect were to persist over the long term, it could lead to reduced body weight over several years.</p><p>Although coconut oil is one of the richest natural sources of MCTs, there's no evidence that coconut oil intake reduces appetite more than other types of oils.</p><p>In fact, one study has reported that coconut oil is less satiating than MCT oil.</p><h4>Summary</h4><p>MCTs can significantly reduce appetite, which may lead to reduced body weight over the long term.</p>6. MCTs May Reduce Seizures
<p>Researchers are currently studying the <a href="https://www.healthline.com/nutrition/ketogenic-diet-101" target="_blank">ketogenic diet</a> (very low in carbs, very high in fats) to treat various disorders.</p><p>The best known therapeutic use of this diet is treating drug-resistant epilepsy in children.</p><p>The diet dramatically reduces the rate of seizures in children with epilepsy, even those who haven't had success with multiple different types of drugs. Researchers aren't sure why.</p><p>Reducing carbohydrate intake and increasing fat intake leads to greatly increased concentrations of ketones in the blood.</p><p>Because the MCTs in coconut oil get transported to the liver and turned into ketones, healthcare professionals may use a modified keto diet that includes MCTs and a more generous carbohydrate allowance to induce ketosis and help treat epilepsy.</p><h4>Summary</h4><p>The MCTs in coconut oil can increase blood concentration of ketone bodies, which can help reduce seizures in children with epilepsy.</p>7. Coconut Oil Can Raise HDL Cholesterol
<p>Coconut oil contains natural <a href="https://www.healthline.com/nutrition/saturated-fat-good-or-bad" target="_blank">saturated fats</a> that increase HDL (good) cholesterol in the body. They may also help turn LDL (bad) cholesterol into a less harmful form.</p><p>By increasing HDL, many experts believe that coconut oil could be good for heart health compared to many other fats.</p><p>In one study in 40 women, coconut oil reduced total and LDL (bad) cholesterol while increasing HDL compared to soybean oil.</p><p>Another study involving 116 adults showed that following a diet program that included coconut oil raised levels of HDL (good) cholesterol in people with <a href="https://www.healthline.com/health/coronary-artery-disease" target="_blank">coronary artery disease</a>.</p><h4>Summary</h4><p>A few studies have shown that coconut oil can raise blood levels of HDL (good) cholesterol, which is linked to improved metabolic health and a lower risk of heart disease.</p>8. Coconut Oil Can Protect the Skin, Hair, and Teeth
<p>Coconut oil has <a href="https://www.healthline.com/nutrition/31-coconut-oil-uses" target="_blank">many uses</a> that have nothing to do with eating it.</p><p>Many people are using it for cosmetic purposes to improve the health and appearance of their skin and hair.</p><p>Studies show that coconut oil can improve the moisture content of dry skin, and it can also reduce the symptoms of <a href="https://www.healthline.com/health/eczema" target="_blank">eczema</a>.</p><p>Coconut oil can also protect against hair damage. One study shows that it may work as a weak sunscreen, blocking about 20% of the sun's ultraviolet rays.</p><p>Oil pulling, which involves swishing coconut oil around the mouth like mouthwash, can kill some of the harmful bacteria in the mouth. This may improve dental health and reduce bad breath, though more research is needed.</p><h4>Summary</h4><p>People can apply coconut oil to their skin, hair, and teeth. Studies suggest it works as a skin moisturizer, protects against skin damage, and improves oral health.</p>9. MCTs Can Boost Brain Function in Alzheimer's Disease
<p>Alzheimer's disease is the most common cause of <a href="https://www.healthline.com/health/dementia" target="_blank">dementia</a>. It usually affects older adults.</p><p>In people with Alzheimer's disease, the brain's ability to use glucose for energy is reduced.</p><p>Researchers have suggested that ketones can provide an alternative energy source for these malfunctioning brain cells to reduce symptoms of Alzheimer's disease.</p><p>The authors of a 2006 study reported that consuming MCTs improved brain function in people with milder forms of Alzheimer's disease.</p><p>However, research is still early, and there's no evidence to suggest that coconut oil itself helps with Alzheimer's disease.</p><h4>Summary</h4><p>Early studies suggest that MCTs can increase blood levels of ketones, supplying energy for the brain cells of people with Alzheimer's disease and relieving symptoms.</p>10. Coconut Oil May Help Reduce Harmful Abdominal Fat
<p>Given that some of the fatty acids in coconut oil can reduce appetite and increase fat burning, evidence suggests that it can also <a href="https://www.healthline.com/nutrition/coconut-oil-and-weight-loss" target="_blank">help you to lose weight</a>.</p><p>Abdominal fat, or visceral fat, lodges in the abdominal cavity and around organs. MCTs appear to be especially effective at <a href="https://www.healthline.com/nutrition/20-tips-to-lose-belly-fat" target="_blank">reducing belly fat</a> compared to LCTs.</p><p>Abdominal fat is the most harmful type and has links with many chronic diseases.</p><p>Waist circumference is an easy, accurate marker for the amount of fat in the abdominal cavity.</p><p>In a study of 40 women with abdominal obesity, those who took 2 tablespoons (30 mL) of coconut oil per day had a significant reduction in both BMI and waist circumference over 12 weeks.</p><p>Another study in 20 males with obesity noted a reduction in waist circumference of 1.1 inches (2.86 cm) after 4 weeks of taking 2 tablespoons (30 mL) of coconut oil per day.</p><p>Coconut oil is still high in calories so people should use it sparingly. Replacing some of your other cooking fats with coconut oil could have a small weight loss benefit, but the evidence is inconsistent overall.</p>The Bottom Line
<p>If you want to buy coconut oil, there's an <a href="http://amzn.to/2nepI91" target="_blank">excellent selection online</a> with thousands of customer reviews. It's also available in most health food stores.</p><p>In order to get the potential health benefits outlined in the article, make sure to choose organic, virgin coconut oil rather than refined versions.</p>From Your Site Articles
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Aloe vera is commonly found in weight loss products, including herbal supplements, juices, and diet drinks. Sommai Larkjit / EyeEm / Getty Images
<p>Though it's most commonly used topically to heal burns and promote skin health, it has also been used to treat a variety of other conditions.</p><p>In recent years, it has even become a key ingredient in juices, herbal supplements, and diet drinks geared toward <a href="https://www.ecowatch.com/tag/weight-loss">weight loss</a>.</p><p>This article reviews the benefits and side effects of aloe vera for weight loss, as well as how to use it.</p>
<p><em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/aloe-vera-for-weight-loss" target="_blank">Healthline</a></em><em>.</em></p>
Potential Benefits
<p>There are two ways in which aloe vera may aid weight loss.</p><h4>May Boost Metabolism</h4><p>Some research shows that aloe vera could <a href="https://www.healthline.com/nutrition/10-ways-to-boost-metabolism" target="_blank">boost your metabolism</a>, increasing the number of calories you burn throughout the day to promote weight loss.</p><p>In one 90-day study, administering dried aloe vera gel to rats on a high fat diet reduced body fat accumulation by increasing the number of calories they burned.</p><p>Other animal research has shown that aloe vera could affect the metabolism of fat and sugar in the body while preventing the accumulation of belly fat.</p><p>Still, more studies are needed to determine whether aloe vera may offer similar health benefits in humans.</p><h4>May Support Blood Sugar Control</h4><p>Aloe vera may help improve <a href="https://www.healthline.com/nutrition/15-ways-to-lower-blood-sugar" target="_blank">blood sugar control</a>, which may help increase weight loss.</p><p>In one study, consuming capsules containing 300–500 mg of aloe vera twice daily significantly reduced blood sugar levels in 72 people with <a href="https://www.healthline.com/health/diabetes/prediabetes-diet" target="_blank">prediabetes</a>.</p><p>Another study in 136 people found that taking an aloe vera gel complex for 8 weeks reduced body weight and body fat, as well as improved the body's ability to use insulin, a hormone involved in blood sugar control.</p><p>Improving blood sugar control can prevent spikes and crashes in blood sugar levels, which could prevent symptoms like increased hunger and cravings.</p><h4>Summary</h4><p><strong></strong>Aloe vera could help promote weight loss by boosting your metabolism and supporting better blood sugar control.</p>Side Effects
<p>Aloe vera intake has been associated with several adverse health effects.</p><p>Some of the most common side effects include digestive issues, such as diarrhea and stomach cramps.</p><p>While aloe vera can act as a <a href="https://www.healthline.com/nutrition/20-natural-laxatives" target="_blank">laxative</a> to help promote regularity, excessive use could increase your risk of adverse effects like dehydration and electrolyte imbalances.</p><p>It's important to note that while its laxative effects may reduce water retention, the resulting loss of water weight is only temporary and not a sustainable weight loss strategy.</p><p>What's more, since this succulent may reduce the absorption of certain medications, it's important to consult your healthcare professional before using it if you have any underlying health conditions or are taking any medications.</p><p>There is also concern about the cancer-causing effects of aloin, a compound found in non-decolorized, whole leaf aloe extract.</p><p>However, most aloin is removed during processing, so it's unclear whether commercial aloe vera products may also be harmful.</p><p>Furthermore, it's important to avoid eating aloe vera skin gels and products, as they may contain ingredients and additives that should not be ingested.</p><p>Finally, products containing aloe vera latex, a substance found within the leaves of the aloe vera plant, have been banned by the Food and Drug Administration (FDA) due to safety concerns.</p><h4>Summary</h4><p>Aloe vera intake can cause several side effects and may decrease the absorption of certain medications. Unprocessed and unrefined extracts may also contain aloin, which is a carcinogenic compound.</p>How to Use It
<p>Aloe vera leaves are comprised of three main parts — the skin, latex, and gel.</p><p>The gel is <a href="https://www.healthline.com/nutrition/can-you-eat-aloe-vera" target="_blank">safe to consume</a> and can be prepared by cutting the leaf in half and using a spoon or knife to scoop out the gel.</p><p>Be sure to wash the gel thoroughly to remove any dirt and latex residue, which can give the gel a bitter taste.</p><p>Try adding the gel into smoothies, shakes, salsas, and soups to bolster the health benefits of your favorite recipes.</p><p>You can also eat the skin of the aloe leaf by adding it to salads and stir-fries.</p><p>After slicing and washing the skin, you may also opt to soak the leaves for 10–30 minutes before adding them to your recipes to help soften them up.</p><h4>Summary</h4><p>The gel and leaves of the aloe vera plant can be consumed in a variety of recipes, including smoothies, soups, salsas, salads, and stir-fries. Always be sure to remove the latex layer.</p>The Bottom Line
<p>Aloe vera is commonly found in <a href="https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible" target="_blank">weight loss</a> products, including herbal supplements, juices, and diet drinks.</p><p>It may help promote weight loss by boosting your metabolism and improving your blood sugar control.</p><p>However, it may also be associated with several adverse effects and should be used in moderation as part of a healthy diet.</p><p>If you decide to give aloe vera products a try, be sure to purchase them from a reputable supplier.</p>From Your Site Articles
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Kimchi, seen above, is a sour Korean dish often made from cabbage and other vegetables. Because it's a fermented food, it boasts numerous probiotics. KarpenkovDenis / iStock / Getty Images
Historically, it hasn't always been possible to grow fresh vegetables throughout the year.
<p>Therefore, people developed methods of food preservation, such as pickling and fermentation — a process that uses enzymes to create chemical changes in <a href="https://www.ecowatch.com/food/" rel="noopener noreferrer">food</a>.</p>
<p>Kimchi is a traditional Korean dish made with salted, fermented vegetables. It typically contains cabbage and seasonings like sugar, salt, onions, garlic, ginger, and chili peppers.</p><p>It may also boast other vegetables, including radish, celery, carrot, cucumber, eggplant, spinach, scallions, beets, and bamboo shoots.</p><p>Though usually fermented for a few days to a few weeks before serving, it can also be eaten fresh, or unfermented, immediately after preparation.</p><p>Not only is this dish delectable, but it also offers many health benefits.</p><p>Here are 9 unique benefits of kimchi.</p>
1. Nutrient Dense
<p>Kimchi is packed with nutrients while being low in calories.</p><p>On its own, Chinese cabbage — one of the main ingredients in kimchi — boasts vitamins A and C, at least 10 different minerals, and over 34 amino acids.</p><p>Since kimchi varies widely in ingredients, its exact nutritional profile differs between batches and brands. All the same, a 1-cup (150-gram) serving contains approximately.</p><ul><li><strong>Calories:</strong> 23</li><li><strong>Carbs:</strong> 4 grams</li><li><strong>Protein:</strong> 2 grams</li><li><strong>Fat:</strong> less than 1 gram</li><li><strong>Fiber:</strong> 2 grams</li><li><strong>Sodium:</strong> 747 mg</li><li><strong>Vitamin B6:</strong> 19% of the Daily Value (DV)</li><li><strong>Vitamin C:</strong> 22% of the DV</li><li><strong>Vitamin K:</strong> 55% of the DV</li><li><strong>Folate:</strong> 20% of the DV</li><li><strong>Iron:</strong> 21% of the DV</li><li><strong>Niacin:</strong> 10% of the DV</li><li><strong>Riboflavin:</strong> 24% of the DV</li></ul><p>Many green vegetables are good sources of nutrients like vitamin K and riboflavin. Because kimchi often comprises several green veggies, such as <a href="https://www.healthline.com/nutrition/benefits-of-cabbage" target="_blank">cabbage</a>, celery, and spinach, it's typically a great source of these nutrients.</p><p><a href="https://www.healthline.com/nutrition/foods-high-in-vitamin-k" target="_blank">Vitamin K</a> plays an important role in many bodily functions, including bone metabolism and blood clotting, while riboflavin helps regulate energy production, cellular growth, and metabolism.</p><p>What's more, the fermentation process may develop additional nutrients that are more easily absorbed by your body.</p><h4>Summary</h4><p>Kimchi has an excellent nutritional profile. The dish is low in calories but packed with nutrients like iron, folate, and vitamins B6 and K.</p>2. Contains Probiotics
<p>The lacto-fermentation process that kimchi undergoes makes it particularly unique. Fermented foods not only have an extended shelf life but also an enhanced taste and aroma.</p><p>Fermentation occurs when a starch or sugar is converted into an alcohol or acid by organisms like yeast, mold, or bacteria.</p><p><a href="https://www.healthline.com/nutrition/lacto-fermentation" target="_blank">Lacto-fermentation</a> uses the bacterium <em>Lactobacillus</em> to break sugars down into lactic acid, which gives kimchi its characteristic sourness.</p><p>When taken as a supplement, This bacterium itself may have several benefits, including treating conditions like hayfever and certain types of diarrhea.</p><p>Fermentation also creates an environment that allows other friendly bacteria to thrive and multiply. These include <a href="https://www.healthline.com/nutrition/11-super-healthy-probiotic-foods" target="_blank">probiotics</a>, which are live microorganisms that offer health benefits when consumed in large amounts.</p><p>In fact, they're linked to protection from or improvements in several conditions, including:</p><ul><li>certain types of <a href="https://www.ecowatch.com/tag/cancer">cancer</a></li><li>the common cold</li><li>constipation</li><li>gastrointestinal health<a href="https://www.ncbi.nlm.nih.gov/pubmed/30197628" target="_blank"></a></li><li>heart health </li><li><a href="https://www.ecowatch.com/tag/mental-health" rel="noopener noreferrer">mental health</a><a href="https://www.ncbi.nlm.nih.gov/pubmed/25448230" target="_blank"></a></li><li>skin conditions<a href="https://www.ncbi.nlm.nih.gov/pubmed/28802302" target="_blank"></a></li></ul><p>Keep in mind that many of these findings are related to high-dose probiotic supplements and not the amounts found in a normal serving of kimchi.</p><p>The probiotics in kimchi are believed to be responsible for many of its benefits. Nonetheless, more research is needed on the specific effects of probiotics from fermented foods.</p><h4>Summary</h4><p><strong></strong>Fermented foods like kimchi offer probiotics, which may help prevent and treat several conditions.</p>3. May Strengthen Your Immune System
<p>The <em>Lactobacillus</em> bacterium in kimchi may <a href="https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system" target="_blank">boost your immune health</a>.</p><p>In a study in mice, those injected with <em>Lactobacillus</em> <em>plantarum</em> — a specific strain that's common in kimchi and other fermented foods — had lower levels of TNF alpha, an inflammatory marker, than the control group.</p><p>Because TNF alpha levels are often elevated during infection and disease, a decrease indicates that the immune system is working efficiently.</p><p>A test-tube study that isolated <em>Lactobacillus plantarum</em> from kimchi likewise demonstrated that this bacterium has immune-enhancing effects.</p><p>Though these results are promising, human research is needed.</p><h4>Summary</h4><p><strong></strong>A specific strain of <em>Lactobacillus</em> found in kimchi may boost your immune system, though further research is necessary.</p>4. May Reduce Inflammation
<p>Probiotics and active compounds in kimchi and other fermented foods may help fight inflammation.</p><p>For example, a mouse study revealed that HDMPPA, one of the principal compounds in kimchi, improved blood vessel health by <a href="https://www.healthline.com/nutrition/13-anti-inflammatory-foods" target="_blank">suppressing inflammation</a>.</p><p>In another mouse study, a kimchi extract of 91 mg per pound of body weight (200 mg per kg) given daily for 2 weeks lowered levels of inflammation-related enzymes.</p><p>Meanwhile, a test-tube study confirmed that HDMPPA displays anti-inflammatory properties by blocking and suppressing the release of <a href="https://www.healthline.com/nutrition/6-foods-that-cause-inflammation" target="_blank">inflammatory compounds</a>.</p><p>However, human studies are lacking.</p><h4>Summary</h4><p><strong></strong>HDMPPA, an active compound in kimchi, may play a large role in reducing inflammation.</p>5. May Slow Aging
<p>Chronic inflammation is not only associated with numerous illnesses, but it also accelerates the aging process.</p><p>Yet, kimchi possibly prolongs cell life by <a href="https://www.healthline.com/nutrition/13-habits-linked-to-a-long-life" target="_blank">slowing this process</a>.</p><p>In a test-tube study, human cells treated with kimchi demonstrated an increase in viability, which measures overall cell health — and showed an extended lifespan regardless of their age.</p><p>Still, overall research is lacking. Many more studies are needed before kimchi can be recommended as an <a href="https://www.healthline.com/health/food-nutrition/anti-aging-foods" target="_blank">anti-aging treatment</a>.</p><h4>Summary</h4><p><strong></strong>A test-tube study indicates that kimchi may slow the aging process, though more research is necessary.</p>6. May Prevent Yeast Infections
<p>Kimchi's probiotics and healthy bacteria may help <a href="https://www.healthline.com/nutrition/5-diet-tips-against-candida" target="_blank">prevent yeast infections</a>.</p><p>Vaginal yeast infections occur when the <em>Candida</em> fungus, which is normally harmless, multiplies rapidly inside the vagina. Over 1.4 million women in the United States are treated for this condition each year.</p><p>As this fungus may be developing resistance to antibiotics, many researchers are looking for natural treatments.</p><p>Test-tube and animal studies suggest that certain strains of <em>Lactobacillus</em> fight <em>Candida</em>. One test-tube study even found that multiple strains isolated from kimchi displayed antimicrobial activity against this fungus.</p><p>Regardless, further research is necessary.</p><p><strong>Summary</strong></p><p>Probiotic-rich foods like kimchi may help prevent yeast infections, though research is in the early stages.</p>7. May Aid Weight Loss
<p>Fresh and fermented kimchi are both low in calories and may boost <a href="https://www.ecowatch.com/tag/weight-loss" target="_blank">weight loss.</a><span></span></p><p>A 4-week study in 22 people with excess weight found that eating fresh or fermented kimchi helped reduce body weight, body mass index (BMI), and <a href="https://www.healthline.com/nutrition/best-ways-to-burn-fat" target="_blank">body fat</a>. Additionally, the fermented variety decreased blood sugar levels.</p><p>Keep in mind that those who ate fermented kimchi displayed significantly greater improvements in blood pressure and body fat percentage than those who ate the fresh dish.</p><p>It's unclear which properties of kimchi are responsible for its weight loss effects — though its low calorie count, <a href="https://www.healthline.com/nutrition/22-high-fiber-foods" target="_blank">high fiber content</a>, and probiotics could all play a role.</p><h4>Summary</h4><p><strong></strong>Though the specific mechanism isn't known, kimchi may help reduce body weight, body fat, and even blood pressure and blood sugar levels.</p>8. May Support Heart Health
<p>Research indicates that kimchi may reduce your risk of <a href="https://www.ecowatch.com/tag/heart-disease" rel="noopener noreferrer">heart disease</a>.</p><p>This may be due to its anti-inflammatory properties, as recent evidence suggests that inflammation may be an underlying cause of heart disease.</p><p>In an 8-week study in mice fed a high cholesterol diet, fat levels in the blood and liver were lower in those given kimchi extract than in the control group. In addition, the kimchi extract appeared to suppress fat growth.</p><p>This is important because the accumulation of fat in these areas may contribute to <a href="https://www.healthline.com/nutrition/heart-healthy-foods" target="_blank">heart disease</a>.</p><p>Meanwhile, a weeklong study in 100 people found that eating 0.5–7.5 ounces (15–210 grams) of kimchi daily significantly decreased blood sugar, <a href="https://www.healthline.com/nutrition/13-foods-that-lower-cholesterol-levels" target="_blank">total cholesterol</a>, and LDL (bad) cholesterol levels — all of which are risk factors for heart disease.</p><p>All the same, more human research is needed.</p><h4>Summary</h4><p><strong></strong>Kimchi may lower your risk of heart disease by reducing inflammation, suppressing fat growth, and decreasing cholesterol levels.</p>9. Easy to Make at Home
<p>Though preparing fermented foods may seem like a daunting task, making kimchi at home is fairly simple if you adhere to the following steps:</p><ol><li>Gather ingredients of your choice, such as cabbage and other fresh vegetables like carrot, radish, and onion, plus ginger, garlic, sugar, salt, rice flour, chili oil, chili powder or pepper flakes, fish sauce, and saeujeot (fermented shrimp).</li><li>Cut and wash the fresh vegetables alongside the ginger and garlic.</li><li>Spread salt in between the layers of cabbage leaves and let it sit for 2–3 hours. Turn the cabbage every 30 minutes to evenly distribute the salt. Use a ratio of 1/2 cup (72 grams) of salt to every 6 pounds (2.7 kg) of cabbage.</li><li>To remove the excess salt, rinse the cabbage with water and drain in a colander or strainer.</li><li>Mix the rice flour, sugar, <a href="https://www.healthline.com/nutrition/11-proven-benefits-of-ginger" target="_blank">ginger</a>, garlic, chili oil, pepper flakes, fish sauce, and saeujeot into a paste, adding water if necessary. You can use more or less of these ingredients depending on how strong you want your kimchi to taste.</li><li>Toss the fresh vegetables, including the cabbage, into the paste until all of the veggies have been fully coated.</li><li>Pack the mixture into a large container or jar for storage, making sure to seal it properly.</li><li>Let the kimchi ferment for at least 3 days at room temperature or up to 3 weeks at 39 F (4 C).</li></ol><p>To make a version that's suitable for vegetarians and vegans, simply leave out the fish sauce and saeujeot.</p><p>If you prefer fresh over fermented kimchi, just stop after step 6.</p><p>If you choose fermentation, you'll know that it's ready to eat once it starts to smell and taste sour — or when small bubbles begin to move through the jar.</p><p>After fermentation, you can refrigerate your kimchi for up to 1 year. It will continue to ferment but at a slower rate due to the cool temperature.</p><p>Bubbling, bulging, a sour taste, and a softening of the cabbage are all perfectly normal for kimchi. However, if you notice a foul odor or any <a href="https://www.healthline.com/nutrition/is-moldy-food-dangerous" target="_blank">signs of mold</a>, such as a white film atop the food, your dish has spoiled and should be thrown out.</p><h4>Summary</h4><p><strong></strong>Kimchi can be made at home using a few simple steps. Typically, it needs to ferment 3–21 days depending on the surrounding temperature.</p>Does kimchi have any downsides?
<p>In general, the biggest safety concern with kimchi is food poisoning.</p><p>Recently, this dish has been linked to <em>E. coli</em> and norovirus outbreaks.</p><p>Even though fermented foods don't typically carry foodborne pathogens, kimchi's ingredients and the adaptability of pathogens means that it's still vulnerable to <a href="https://www.healthline.com/nutrition/foods-that-cause-food-poisoning" target="_blank">foodborne illnesses</a>.</p><p>As such, people with compromised immune systems may want to practice caution with kimchi.</p><p>Although people with high blood pressure may have concerns about this dish's <a href="https://www.healthline.com/nutrition/foods-high-in-sodium" target="_blank">high sodium content</a>, a study in 114 people with this condition showed no significant relationship between kimchi intake and high blood pressure.</p><h4>Summary</h4><p><strong></strong>Kimchi has very few risks. Nonetheless, this dish has been tied to outbreaks of food poisoning, so people with compromised immune systems may want to use extra caution.</p>The Bottom Line
<p>Kimchi is a sour Korean dish often made from cabbage and other vegetables. Because it's a <a href="https://www.healthline.com/nutrition/8-fermented-foods" target="_blank">fermented food</a>, it boasts numerous probiotics.</p><p>These healthy microorganisms may give kimchi several health benefits. It may help regulate your immune system, promote <a href="https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible" target="_blank">weight loss</a>, fight inflammation, and even slow the aging process.</p><p>If you enjoy cooking, you can even make kimchi at home.</p><p><em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/benefits-of-kimchi#The-bottom-line" target="_blank">Healthline</a></em><em>.</em></p>From Your Site Articles
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By Elizabeth Streit, MS, RDN, LD
Vegetarianism has become increasingly popular in recent years.
<p>This diet is associated with a lower risk of chronic diseases and may aid weight loss (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/" target="_blank">1Trusted Source</a>).</p><p>However, you may find it difficult to lose weight on a vegetarian diet — especially if you're eating too many refined carbs or highly processed foods.</p><p>This article explains how to lose weight on a vegetarian diet.</p>
<p> <em>Reposted with permission from our media associate <a href="https://www.healthline.com/nutrition/vegetarian-weight-loss" target="_blank">Healthline</a>.</em><em></em></p>
What is a Vegetarian Diet?
<p>Vegetarian diets exclude meat, fish, and poultry.</p><p>Some people may follow this diet for religious or ethical reasons, while others are drawn to its possible health benefits.</p><p>The main types of vegetarian diets are:</p><ul><li><strong>Lacto-ovo-vegetarian: </strong>allows eggs and dairy but excludes meat, fish, and poultry</li><li><strong>Lacto-vegetarian:</strong> allows dairy but excludes eggs, meat, fish, and poultry</li><li><strong>Ovo-vegetarian:</strong> allows eggs but excludes dairy, meat, fish, and poultry</li><li><strong>Vegan:</strong> excludes all animal products, including honey, dairy, and eggs</li></ul><p>Other plant-based eating patterns include the <a href="https://www.healthline.com/nutrition/flexitarian-diet-guide" target="_blank">flexitarian</a> (which includes some animal foods but is mostly vegetarian) and pescatarian (which includes fish but not meat) diets.</p><p>Vegetarian diets typically focus on fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are rich in fiber, micronutrients, and beneficial plant compounds, and tend to be lower in calories, fat, and protein than animal foods.</p><p>Since this diet emphasizes nutrient-rich foods, it's linked to a reduced risk of heart disease, certain cancers, diabetes, and high blood pressure (<a href="https://www.ncbi.nlm.nih.gov/pubmed/29483085" target="_blank">2Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/25751512" target="_blank">3Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5856738/" target="_blank">4Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/24566947" target="_blank">5Trusted Source</a>).</p><p>What's more, studies show that following a vegetarian diet can be an effective way to lose weight (<a href="https://www.ncbi.nlm.nih.gov/pubmed/29483085" target="_blank">6Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2671114/" target="_blank">7Trusted Source</a>).</p><p>However, the benefits of <a href="https://www.healthline.com/nutrition/vegetarian-diet-plan" target="_blank">vegetarianism</a> largely depend on the types of foods you eat and your overall dietary habits.</p><p>Overeating or choosing too many highly processed foods will provide fewer benefits than a diet based on unrefined, whole plant foods — and may have several downsides.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>A vegetarian diet excludes meat, fish, and poultry and mostly focuses on plant foods. It has been linked to weight loss and a reduced risk of chronic diseases, but these benefits depend on which foods you eat.</p>Barriers to Losing Weight on a Vegetarian Diet
<p>While vegetarianism may seem like an effective way to shed excess weight, several factors may prevent this from happening.</p><p><strong>Eating Large Portions and Not Enough Protein</strong></p><p>Eating more calories than you need can result in weight gain.</p><p>Even if you're filling up on nutritious foods on a vegetarian diet, you may be helping yourself to <a href="https://www.healthline.com/nutrition/portion-control" target="_blank">larger portions</a> than necessary.</p><p>This is especially common if you skimp on protein intake.</p><p>Protein can increase fullness by decreasing levels of ghrelin, a hormone that regulates hunger, which may in turn lower your overall calorie intake and boost weight loss (<a href="https://www.ncbi.nlm.nih.gov/pubmed/16400055/" target="_blank">8Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/16469977" target="_blank">9Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/16002798" target="_blank">10Trusted Source</a>).</p><p>If you don't eat <a href="https://www.healthline.com/nutrition/how-much-protein-per-day" target="_blank">enough protein</a>, you might eat more food to feel full — hindering your weight loss efforts.</p><p>While your protein needs can be met easily on a vegetarian diet, you may encounter difficulties at first as you eliminate meat from your diet.</p><p><strong>Eating Too Many Refined Carbs</strong></p><p>Foods that are high in refined carbs, such as bread, pizza, and pasta, can be easy to overeat on a vegetarian diet.</p><p>They're widely available and may sometimes be the only vegetarian options at restaurants or gatherings.</p><p>Foods rich in <a href="https://www.healthline.com/nutrition/why-refined-carbs-are-bad" target="_blank">refined carbs</a> tend to lack fiber and do not curb hunger as much as whole-grain, complex carbs. As a result, they can load you down with excess calories (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257742/" target="_blank">11Trusted Source</a>).</p><p>What's more, some studies suggest that refined carbs trigger the release of extra <a href="https://www.healthline.com/nutrition/insulin-and-insulin-resistance" target="_blank">insulin</a>, a hormone that regulates blood sugar. This may also contribute to weight gain (<a href="https://www.ncbi.nlm.nih.gov/pubmed/29295838" target="_blank">12Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/27569682" target="_blank">13Trusted Source</a>).</p><p>In fact, one study including around 500,000 adults detected a strong association between higher insulin levels after carb intake and greater body mass index (BMI) (<a href="https://www.ncbi.nlm.nih.gov/pubmed/29295838" target="_blank">12Trusted Source</a>).</p><p><strong>Overdoing Calorie-Rich Foods</strong></p><p>When transitioning to a vegetarian diet, you might substantially increase your intake of high-fat plant foods.</p><p>Vegetarian meals often incorporate nuts, seeds, nut butters, <a href="https://www.healthline.com/nutrition/12-proven-benefits-of-avocado" target="_blank">avocados</a>, or coconut. While these foods are incredibly nutritious and filling, they also provide 9 calories per gram — compared with 4 calories per gram of proteins and carbs.</p><p>For example, 2 tablespoons (32 grams) of <a href="https://www.healthline.com/nutrition/is-peanut-butter-bad-for-you" target="_blank">peanut butter</a> packs a whopping 191 calories, 148 of which come from fat (<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/339463/nutrients" target="_blank">14</a>).</p><p>What's more, many people eat more than the recommended serving size of nut butters and other healthy fats.</p><p><strong>Focusing on Highly Processed Vegetarian Foods</strong></p><p>If you're relying on too many processed foods as part of a vegetarian diet, you may have a hard time losing weight.</p><p>Countless products are technically vegetarian but still harbor <a href="https://www.healthline.com/nutrition/common-food-additives" target="_blank">unnecessary additives</a> and other unhealthy ingredients. Examples include veggie burgers, meat substitutes, freezer meals, baked goods, packaged desserts, and vegan cheese.</p><p>These foods are often packed not only with sodium, highly processed compounds, chemical preservatives, and coloring agents but also calories and added sugars.</p><p>As a result, they may contribute to weight gain when eaten in excess.</p><p>In fact, a review linked the intake of <a href="https://www.healthline.com/health-news/eating-ultra-processed-foods-can-shave-years-off-your-life" target="_blank">ultra-processed foods</a> to an increased risk of obesity, as well as higher LDL (bad) cholesterol and blood pressure levels (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5787353/" target="_blank">15Trusted Source</a>).</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Some barriers to losing weight on a vegetarian diet include not eating enough protein and relying too heavily on refined carbs, calorie-rich foods, and highly processed items.</p>Tips to Lose Weight on a Vegetarian Diet
<p>Several strategies can help promote weight loss on a vegetarian diet, including:</p><ul> <li><strong>Filling half of your plate with non-starchy vegetables.</strong> Choosing high-fiber veggies, such as broccoli, cauliflower, zucchini, leafy greens, and mushrooms, can help you stay full and decrease calorie intake.</li></ul><ul> <li><strong>Incorporating protein at every meal and snack.</strong> <a href="https://www.healthline.com/nutrition/protein-for-vegans-vegetarians" target="_blank">High-protein vegetarian foods</a> include beans, nuts, seeds, lentils, eggs, dairy products, and soy foods (such as tempeh, tofu, and edamame).</li></ul><ul> <li><strong>Opting for complex carbs.</strong> These fullness-boosting foods include whole grains, starchy vegetables, fruits, and legumes.</li></ul><ul> <li><strong>Watching your portions of high-calorie foods.</strong> Pair nuts, seeds, and <a href="https://www.healthline.com/nutrition/10-super-healthy-high-fat-foods" target="_blank">healthy fats</a> with lower-calorie foods so that you don't overeat.</li></ul><ul> <li><strong>Eating mostly whole foods.</strong> Unprocessed foods, such as whole fruits and vegetables, do not have any unnecessary ingredients.</li></ul><ul><li><strong>Limiting highly processed foods.</strong> Avoid meat alternatives, frozen meals, and other ultra-processed foods, as they likely host unhealthy additives, extra salt, and added sugar.</li></ul><p>A balanced vegetarian diet that emphasizes whole plant foods and limits refined carbs and highly processed products may help you lose weight.</p><p>Still, don't forget about other important contributors to weight loss, such as proper sleep, hydration, and exercise.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Including protein at all meals, eating plenty of whole foods, and eliminating highly processed items are just a few of the techniques you can use to lose weight on a vegetarian diet.</p>Vegetarian Foods That Aid Weight Loss
<p>To bolster weight loss, choose a vegetarian diet that's rich in whole, minimally processed plant foods.</p><p>Depending on your specific regimen, you may also incorporate dairy or eggs.</p><p>Vegetarian foods that may aid weight loss include:</p><ul><li><strong>Non-starchy vegetables:</strong> broccoli, bell pepper, cauliflower, zucchini, mushrooms, tomatoes, eggplant, carrots, celery, and cucumber</li><li><strong>Starchy vegetables:</strong> peas, potatoes, corn, and winter squash</li><li><strong>Fruits:</strong> berries, oranges, apples, <a href="https://www.healthline.com/nutrition/how-many-bananas-a-day" target="_blank">bananas</a>, grapes, citrus, kiwi, and mango</li><li><strong>Whole grains:</strong> quinoa, brown rice, farro, millet, barley, and bulgur wheat</li><li><strong>Beans and legumes:</strong> lentils, black beans, pinto beans, and kidney beans</li><li><strong>Nuts and seeds:</strong> almonds, walnuts, pistachios, cashews, sunflower seeds, chia seeds, and nut butters</li><li><strong>Lean proteins:</strong> beans, legumes, nuts, seeds, nut butters, eggs, Greek yogurt, milk, and soy products like tofu, tempeh, and edamame</li><li><strong>Healthy fats:</strong> avocado, olive oil, <a href="https://www.healthline.com/nutrition/coconut-nutrition" target="_blank">coconut</a>, nuts, seeds, nut butters, and cheese</li><li><strong>Water and other healthy beverages:</strong> naturally flavored seltzer, fruit-infused water, and plain coffee or tea</li></ul><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>Eating a variety of non-starchy vegetables, whole grains, legumes, nuts, and seeds may help you lose weight on a vegetarian diet.</p>Foods to Avoid on a Vegetarian Diet for Weight Loss
<p><br>While most plant foods are naturally healthy, highly processed vegetarian foods tend to be less so.</p><p>You should limit or avoid the following foods if you're following a vegetarian diet for weight loss:</p><ul> <li><strong>Highly processed vegetarian foods:</strong> <a href="https://www.healthline.com/nutrition/impossible-burger" target="_blank">veggie burgers</a>, meat replacements, freezer meals, frozen desserts, and imitation dairy products</li></ul><ul> <li><strong>Refined carbs:</strong> white bread, white pasta, bagels, and crackers</li></ul><ul><li><strong>Sugary foods and beverages:</strong> candy, cookies, pastries, table sugar, sodas, fruit juices, <a href="https://www.healthline.com/nutrition/energy-drinks" target="_blank">energy drinks</a>, and sweet tea</li></ul><p>In addition, try to avoid extra-large portions of any food — especially those high in sugar and calories.</p><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>If you're looking to lose weight on a vegetarian diet, you should steer clear of highly processed products, refined carbs, and sugary beverages.</p>Sample Vegetarian Meal Plan for Weight Loss
<p>This 5-day meal plan provides a few ideas for a vegetarian diet for weight loss.</p><p><strong>Day 1</strong></p><ul><li><strong>Breakfast:</strong> steel-cut oats with apples, peanut butter, and cinnamon</li><li><strong>Lunch:</strong> a salad with greens, <a href="https://www.healthline.com/nutrition/boiled-egg-nutrition" target="_blank">hard-boiled eggs</a>, avocado, tomatoes, and balsamic vinaigrette</li><li><strong>Dinner:</strong> black-bean soup with a dollop of Greek yogurt, whole-grain bread, and a side salad</li><li><strong>Snack:</strong> almonds and <a href="https://www.healthline.com/nutrition/7-health-benefits-dark-chocolate" target="_blank">dark chocolate</a></li></ul><p><strong>Day 2</strong></p><ul><li><strong>Breakfast:</strong> scrambled eggs with broccoli and <a href="https://www.healthline.com/nutrition/healthiest-cheese" target="_blank">cheddar</a>, plus a side of berries</li><li><strong>Lunch:</strong> a burrito bowl with brown rice, pinto beans, tomato, onion, and avocado</li><li><strong>Dinner:</strong> <a href="https://www.healthline.com/nutrition/low-carb-pasta" target="_blank">zucchini noodles</a> with marinara, sunflower seeds, and white beans</li><li><strong>Snack:</strong> string cheese or an orange</li></ul><p><strong>Day 3</strong></p><ul><li><strong>Breakfast:</strong> plain Greek yogurt with <a href="https://www.healthline.com/nutrition/benefits-of-pineapple" target="_blank">pineapple</a>, shredded coconut, and walnuts</li><li><strong>Lunch:</strong> lentil soup, chopped bell peppers, and guacamole</li><li><strong>Dinner:</strong> eggplant Parmesan served over whole-grain pasta and green beans</li><li><strong>Snack:</strong> a whole-grain <a href="https://www.healthline.com/nutrition/are-granola-bars-healthy" target="_blank">granola bar</a> or berries</li></ul><p><strong>Day 4</strong></p><ul><li><strong>Breakfast:</strong> a smoothie bowl made from unsweetened almond milk, spinach, hemp seeds, frozen berries, and a banana</li><li><strong>Lunch:</strong> an egg salad on whole-grain bread with strawberries, carrots, and <a href="https://www.healthline.com/nutrition/is-hummus-healthy" target="_blank">hummus</a></li><li><strong>Dinner:</strong> stir-fry with tofu, carrots, broccoli, brown rice, soy sauce, and honey</li><li><strong>Snack:</strong> dried <a href="https://www.healthline.com/nutrition/mango" target="_blank">mango</a> and pistachios</li></ul><p><strong>Day 5</strong></p><ul><li><strong>Breakfast:</strong> two eggs and one slice of whole-grain toast with avocado, plus a side of grapes</li><li><strong>Lunch:</strong> a salad with <a href="https://www.healthline.com/nutrition/10-proven-benefits-of-kale" target="_blank">kale</a>, pecans, dried cranberries, goat cheese, and edamame</li><li><strong>Dinner:</strong> homemade chickpea patties alongside sautéed mushrooms and a baked <a href="https://www.healthline.com/nutrition/sweet-potato-benefits" target="_blank">sweet potato</a></li><li><strong>Snack:</strong> plain Greek yogurt with cherries</li></ul><p><strong><strong>Summary</strong></strong></p><p><strong><strong></strong></strong>These meal and snack ideas can help you get started with vegetarian eating for weight loss.</p>The Bottom Line
<p>A vegetarian diet that focuses on nutritious plant foods may help you <a href="https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible" target="_blank">lose weight</a>.</p><p>However, it's important to eat enough protein while curbing your portion sizes and intake of calorie-rich foods, refined carbs, and highly processed items.</p><p>Keep in mind that not all vegetarian foods are <a href="https://www.healthline.com/nutrition/healthy-eating-for-beginners" target="_blank">healthy</a>.</p>
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Moringa powder. redonion1515 / iStock / Getty Images
By Gavin Van De Walle MS, RD
Moringa is an Indian herb derived from the Moringa oleifera tree.
It has been used in Ayurveda medicine — an ancient Indian medical system — to treat skin diseases, diabetes and infections for thousands of years.
<p>Additionally, it's thought to offer weight loss benefits.</p><p>This article reveals whether moringa powder can help you lose weight and provides information on other potential benefits, various forms and safety.</p>
<p> <em>Reposted with permission from our media associate <a href="https://www.healthline.com/nutrition/moringa-powder-for-weight-loss" target="_blank">Healthline</a>.</em><em></em></p>
Rich in Powerful Compounds
<p>Native to India, Asia, and Africa, the leaves of the moringa tree are highly nutritious.</p><p>They're rich in vitamins, minerals, and other beneficial plant compounds.</p><p>Per 3.5 ounces (100 grams), moringa leaves contain approximately (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4581279/" target="_blank">1</a>):</p><ul><li><strong>Protein:</strong> 27 grams</li><li><strong>Fat:</strong> 6 grams</li><li><strong>Fiber:</strong> 34 grams</li><li><strong>Sugar:</strong> 3 grams</li><li><strong>Sodium:</strong> 1,361 mg</li><li><strong>Calcium:</strong> 173% of the Daily Value (DV)</li><li><strong>Iron:</strong> 133% of the DV</li><li><strong>Zinc:</strong> 27% of the DV</li><li><strong>Magnesium:</strong> 126% of the DV</li><li><strong>Copper:</strong> 111% of the DV</li><li><strong>Vitamin A:</strong> 176% of the DV</li></ul><p>However, they're also high in <a href="https://www.healthline.com/nutrition/phytic-acid-101" target="_blank">phytates</a> — antinutrients that bind to minerals like iron, zinc, and calcium, making them less absorbable by your body (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325021/" target="_blank">2</a>).</p><p>On the other hand, polyphenols in moringa leaves have <a href="https://www.healthline.com/nutrition/cancer-fighting-foods" target="_blank">cancer-fighting properties</a> and may reduce your risk of conditions, such as heart disease and diabetes (<a href="https://www.ncbi.nlm.nih.gov/pubmed/27943649" target="_blank">3</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/29931039" target="_blank">4</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/23953879" target="_blank">5</a>).</p><p>Other rich sources of polyphenols include fruits, vegetables, tea, and coffee — which is one of the reasons why diets rich in these foods have been associated with better health (<a href="https://www.ncbi.nlm.nih.gov/pubmed/21045839" target="_blank">6</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/29072172" target="_blank">7</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/28054441" target="_blank">8</a>).</p><p><strong>Summary</strong></p><p><strong></strong>Moringa leaves are high in vitamins, minerals, and powerful plant compounds like polyphenols.</p>Supposed Weight Loss Benefits
<p>Moringa powder has been suggested to promote <a href="https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible" target="_blank">weight loss</a>.</p><p>Animal and test-tube studies show that moringa can reduce fat formation and enhance fat breakdown (<a href="https://www.ncbi.nlm.nih.gov/pubmed/30618744" target="_blank">9</a>).</p><p>Still, it's unknown whether these effects translate to humans.</p><p>To date, no human studies have investigated the effects of moringa alone on weight loss.</p><p>However, studies have looked at the effects of supplements containing moringa combined with other ingredients.</p><p>In one 8-week study in 41 obese people on an identical diet and exercise regime, those taking 900 mg of a supplement containing moringa, <a href="https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric" target="_blank">turmeric</a>, and curry lost 10.6 pounds (4.8 kg) — compared to only 4 pounds (1.8 kg) in the placebo group (<a href="https://www.ncbi.nlm.nih.gov/pubmed/22995673" target="_blank">10</a>).</p><p>In a similar but larger study, researchers randomized 130 people who were overweight to receive the same supplement as the above study or a placebo.</p><p>Those given the supplement lost 11.9 pounds (5.4 kg) over 16 weeks, compared to only 2 pounds (0.9 kg) in the placebo group. They also significantly decreased their LDL (bad) cholesterol and increased their HDL (good) cholesterol (<a href="https://www.ncbi.nlm.nih.gov/pubmed/29923305" target="_blank">11</a>).</p><p>Still, it's unclear whether these benefits are attributed to moringa, one of the other two herbs, or a combination.</p><p>More comprehensive studies in this area are needed.</p><p><strong>Summary</strong></p><p><strong></strong>Studies show impressive weight loss benefits in people taking a multi-ingredient supplement containing moringa. However, the benefits cannot be attributed to moringa itself.</p>Other Potential Health Benefits
<p>Although moringa powder alone hasn't been shown to promote weight loss, animal and test-tube studies suggest that it may offer other <a href="https://www.healthline.com/nutrition/6-benefits-of-moringa-oleifera" target="_blank">health benefits</a>.</p><p>Studies indicate that moringa may help (<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/17089328">12</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5745501/" target="_blank">13</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872761/" target="_blank">14</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3290775/" target="_blank">15</a>):</p><ul><li>regulate <a href="https://www.healthline.com/nutrition/15-ways-to-lower-blood-sugar" target="_blank">blood sugar</a></li><li>lower blood pressure</li><li>lower cholesterol</li><li>reduce inflammation</li><li>protect against heart disease</li></ul><p>What's more, human studies have found that moringa supplements may benefit certain chronic conditions, such as diabetes and asthma (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3023118/" target="_blank">16</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213450/" target="_blank">17</a>).</p><p>These benefits are linked to the various powerful compounds found in moringa powder, namely polyphenols and other antioxidants (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5033775/" target="_blank">18</a>).</p><p>While research has yet to consistently validate these benefits in humans, moringa remains a popular supplement.</p><p><strong>Summary</strong></p><p><strong></strong>Moringa powder has shown promise in animal and test-tube studies for a variety of health benefits, but research in humans is lacking.</p>Supplemental Forms
<p>You can buy moringa in several forms, including powder, capsules, and tea.</p><h3>Powder</h3><p>Due to its versatility, moringa leaf powder is a popular option.</p><p>It's said to have a bitter and slightly sweet taste. You can easily add the powder to shakes, smoothies, and <a href="https://www.healthline.com/nutrition/7-benefits-of-yogurt" target="_blank">yogurt</a> to boost your nutritional intake.</p><p>Recommended serving sizes of moringa powder range from 2–6 grams.</p><h3>Capsules</h3><p>The capsule form of moringa leaves contains the crushed leaf powder or its extract.</p><p>It's best to choose supplements that contain the extract of the leaf because the extraction process improves the bioavailability or absorption of the leaf's beneficial components.</p><p>You can differentiate between the two by reading the supplement facts <a href="https://www.healthline.com/nutrition/how-to-read-food-labels" target="_blank">label</a>, which will state whether the product contains the powdered leaf or extract form.</p><h3>Tea</h3><p>Moringa can also be consumed as a tea.</p><p>If desired, spices and herbs — such as <a href="https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon" target="_blank">cinnamon</a> and lemon basil — can help offset the slightly earthy taste of pure moringa leaf tea.</p><p>It's naturally caffeine-free, so you can consume it as a relaxing beverage before bed.</p><p>It's also a good option if you're sensitive to the effects of caffeine.</p><p><strong>Summary</strong></p><p><strong></strong>Moringa powder can be added to many drinks, taken as a capsule, or consumed as a tea.</p>Safety and Side Effects
<p>Moringa powder is generally well tolerated with a low risk of side effects (<a href="https://www.ncbi.nlm.nih.gov/pubmed/25808883" target="_blank">19</a>).</p><p>Studies report no adverse effects in humans who consumed 50 grams of moringa powder as a single dose or 8 grams per day for 28 days (<a target="_blank" href="https://www.tandfonline.com/doi/abs/10.3109/09637489309017439">20</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5727834/" target="_blank">21</a>).</p><p>Regardless, it's still a good idea to speak with your healthcare provider or pharmacist before trying moringa powder — especially if you're taking medications for blood pressure or blood sugar control.</p><p><strong>Summary</strong></p><p><strong></strong>Studies suggest that moringa powder has a strong safety profile, but you should consult with your healthcare practitioner before trying moringa powder or other new supplements.</p>The Bottom Line
<p><em>Moringa oleifera</em> is a tree that grows in several countries.</p><p>Leaves of the tree contain healthy compounds, including <a href="https://www.healthline.com/nutrition/micronutrients" target="_blank">vitamins</a>, minerals, and polyphenols.</p><p>Though moringa powder is often marketed for weight loss, more research is needed before this and other benefits can be confirmed.</p><p>In any case, moringa powder is nutritious and likely safe for most people when consumed in recommended doses.</p>From Your Site Articles
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By Gabriel Neal
When my brother and I were kids back in the '80s, we loved going to Long John Silver's.
<p>But it wasn't just for the fish.</p><p>It was for the vinegar—malt vinegar. We would uncap a bottle at the table and swig that tangy, delicious nectar of the gods straight.</p><p>Are most of you repulsed? Probably. Were we way ahead of our time? Apparently.</p><p>Some social media and online searches would have us believe that drinking vinegar is a cure-all. Our friends and colleagues will regale us with stories of the healing power of apple cider vinegar for whatever problem we may have just mentioned. "Oh, that backache from mowing? Vinegar." "That last 10 pounds? Vinegar will melt that right off." "Syphilis, again? You know it—vinegar."</p><p>As a practicing physician and professor of medicine, people ask me about the benefits of drinking apple cider vinegar all the time. I enjoy those moments, because we can talk about the (extensive) history of vinegar, and then distill the conversations to how it could, maybe, benefit them.</p><h2>A cure for colds, the plague and obesity?</h2><p>Historically, vinegar has been used for many ailments. A few examples are that of the famous Greek physician <a href="https://www.britannica.com/biography/Hippocrates" target="_blank">Hippocrates</a>, who recommended <a href="https://cup.columbia.edu/book/food/9780231111553" target="_blank">vinegar for the treatment of cough and colds</a>, and that of the Italian physician Tommaso Del Garbo, who, during an outbreak of plague in 1348, <a href="http://www.worldcat.org/title/consiglio-contro-a-pistolenza-per-maestro-tommaso-del-garbo/oclc/6940595" target="_blank">washed his hands, face and mouth with vinegar</a> in the hopes of preventing infection.</p><p>Vinegar and water has been a refreshing drink from the time of Roman soldiers to <a href="https://www.cbssports.com/nhl/news/dozens-of-teams-use-it-inside-pro-sports-modern-day-pickle-juice-phenomenon/" target="_blank">modern athletes who drink it</a> to slake their thirst. Ancient and modern cultures the world over have found good uses for "sour wine."</p><p>While there is plenty of historical and anecdotal testimony to the virtues of vinegar, what does medical research have to say on the subject of vinegar and health?</p><p>The most reliable evidence for the health benefits of vinegar come from a few humans studies involving apple cider vinegar. One study demonstrated that apple cider vinegar can improve <a href="https://www.ncbi.nlm.nih.gov/pubmed/14694010" target="_blank">after-meal blood glucose levels in insulin-resistant subjects</a>. In 11 people who were "pre-diabetic," drinking 20 milliliters, a little more than one tablespoon, of apple cider vinegar lowered their blood sugar levels 30-60 minutes after eating more than a placebo did. That's good—but it was only demonstrated in 11 pre-diabetic people.</p><p>Another study on obese adults demonstrated a significant reduction in <a href="https://www.ncbi.nlm.nih.gov/pubmed/19661687" target="_blank">weight, fat mass and triglycerides</a>. Researchers selected 155 obese Japanese adults to ingest either 15 ml, about one tablespoon, or 30 ml, a little more than two tablespoons, of vinegar daily, or a placebo drink, and followed their weight, fat mass and triglycerides. In both the 15 ml and 30 ml group, researchers saw a reduction in all three markers. While these studies need confirmation by larger studies, they are encouraging.</p><p>Studies in animals, mostly rats, show that vinegar can <a href="https://www.sciencedirect.com/science/article/pii/S0308814613007322." target="_blank">potentially reduce blood pressure</a> and abdominal fat cells. These help build the case for followup studies in humans, but any benefit claims based only on animal studies is premature.</p><p>In all, the health benefits we suspect vinegar has need to be confirmed by larger human studies, and this will certainly happen as researchers build on what has been studied in humans and animals to date.</p><h2>Is there any harm in it?</h2><p>Is there any evidence that vinegar is bad for you? Not really. Unless you are drinking excessive amounts of it (duh), or drinking a high <a href="https://pubchem.ncbi.nlm.nih.gov/compound/acetic_acid" target="_blank">acetic acid concentration</a> vinegar such as distilled white vinegar used for cleaning (consumable vinegar's acetic acid content is only 4 to 8 percent), or rubbing it in your eyes (ouch!), or heating it in a lead vat as the Romans did to make it sweet. Then, yeah, that's unhealthy.</p><p>Also, don't heat any kind of food in lead vats. That's always bad.</p><p>So have your fish and chips and vinegar. It's not hurting you. It may not be doing you all the good that you're hoping that it will; and it certainly is not a cure-all. But it is something that people all over the world will be enjoying with you. Now raise high that bottle of malt vinegar with me, and let's drink to our health.</p><p> <em>Reposted with permission from our media associate </em><em><a href="https://theconversation.com/is-apple-cider-vinegar-good-for-you-a-doctor-weighs-in-102947" target="_blank">The Conversation</a></em><em>.</em></p>
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A reader tweeted, "I lost 30 lbs on The Blood Sugar Solution program. Now, I am following the guidelines from Eat Fat, Get Thin for the next 30 days. NO sugar/carbs—all veggies, proteins, good fats—but seeing much slower weight loss this time."
Weight loss plateaus are a very common and frustrating issue. When I am working with someone who is having trouble losing weight, despite doing everything right, there are a few things I look at, to see if we can uncover why they are hitting a weight loss plateau.
<p style="">Here are four of the most common reasons for a resistance to weight loss:</p><p><strong>1. Nutritional Imbalances</strong></p><p>Let's first talk about nutritional imbalances. <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3313629/" target="_blank">Studies</a> show these deficiencies are more widespread than you might imagine. More than 30 percent of <a href="http://www.ncbi.nlm.nih.gov/pubmed/22364157" target="_blank">American diets</a> fall short in nutrients like <a href="https://store.drhyman.com/magnesium-glycinate-120mg-90-ct.html" target="_blank">magnesium</a> and Vitamins C, E and A. More than 80 percent of Americans have low <a href="https://store.drhyman.com/vitamin-d3-1000-iu-60-ct.html" target="_blank">Vitamin D</a> levels. Nine out of 10 people are <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3992162/" target="_blank">deficient in omega-3 fatty acids</a> which, among other things, help cool inflammation and control blood sugar levels.</p><p>Simply put, Americans have been overfed and undernourished for a very long time. In fact, most obese children and adults are actually malnourished. While that might sound contradictory, an abundance of calories does not necessarily deliver the nutrients that your body needs. Actually, the very opposite is true: overeating can create nutrient deficiencies. </p><p>You can eat too many calories and too few nutrients. And guess what—you need vitamins and minerals to process all those empty calories. Low nutritional status = a poorly functioning metabolism.</p><p>Nutrition-based treatment can often help reset your metabolism. You can work with a Functional Medicine doctor or a Functional Nutritionist to test for these deficiencies and put together a plan to correct them.</p><p>At <a href="http://www.ultrawellnesscenter.com/new-patients/" target="_blank">The UltraWellness Center</a>, my private practice, we focus on nutrition, using food as medicine and work on achieving balance in all of the systems in the body so that it functions optimally. Our Functional Nutritionists can work with you remotely to detect nutritional imbalances and support your body's natural ability to heal.</p><p><strong>2. Gut Microbe Imbalances</strong></p><p>We have more than 1,000 species of bugs in our gut, and bacteria cells out number our own cells 10 times over. That's a lot of hitchhikers!</p><p>We call this the microbiome—it's the place where all these beneficial bacteria live and work within us to maintain a healthy gut.</p><p>From both an animal and human models, we know that the bacteria in our gut can have profound effects on <a href="https://www.ncbi.nlm.nih.gov/pubmed/25538312" target="_blank">weight</a> and metabolism, through many types of mechanisms. Some bacteria extract more energy from food, leading to weight gain, while other bacteria will extract less energy from your food, leading to weight loss. <a href="http://www.thedailybeast.com/why-a-cure-to-obesity-could-be-in-your-poop" target="_blank">Studies</a> have shown that taking the gut bacteria from a thin mouse and putting it into a fat mouse can cause the fat mouse to lose dramatic amounts of weight without changing its diet.</p><p>Some bacteria trigger inflammation leading to a leaky gut, while others are anti-inflammatory. Inflammation triggers insulin resistance and diabetes, independent of your caloric intake. So, clearly, it's important to heal your gut if it is damaged by imbalances. I typically recommend working with <a href="https://ifm.org/find-a-practitioner/" target="_blank">a Functional Medicine practitioner</a>, but there are some things you can do on your own to cultivate a healthy microbiome.</p><p style="margin-left: 20px;"><strong>1. Eat whole, unprocessed, unrefined foods.</strong> One of the best ways to maintain gut health involves cutting out the sugar and refined carbs and jacking up gut-supporting fiber.</p><p style="margin-left: 20px;"><span></span><strong>2. 75 percent of your plate should be vegetables and plant-based foods. </strong>Your gut bugs really love these high-fiber plant foods.<strong></strong></p><p style="margin-left: 20px;"><strong><span></span></strong><strong>3. Eat good fats and get an oil change. </strong>The good fats we mentioned earlier (like omega-3 fats and monounsaturated fats, such as extra-virgin olive oil) will help with decreasing inflammation, giving healthy gut bugs a chance to flourish.</p><p style="margin-left: 20px;"><span></span><span style="background-color: initial;"><strong>4. Supplement smartly.</strong> Studies find omega-3 fatty acids <a href="http://onlinelibrary.wiley.com/doi/10.1002/lite.201500035/abstract" target="_blank">can support healthy gut flora</a>, aside from their other numerous benefits, like reducing inflammation. If you're not regularly eating wild-caught fatty fish, you should definitely supplement with an essential fatty acids formula</span><span style="background-color: initial;">.</span><span style="background-color: initial;">Take a strong <a href="http://store.drhyman.com/Store/List/Probiotics" target="_blank">probiotic supplement</a> as well. This helps reduce gut inflammation while cultivating health and the growth of good bacteria.You can find professional-quality formulas in <a href="https://store.drhyman.com/" target="_blank">my online store</a>.</span></p><p style="margin-left: 20px;"><span style="background-color: initial;"></span><strong>5. Add more coconut. </strong><a href="http://www.ncbi.nlm.nih.gov/pubmed/12634436" target="_blank">Studies</a> demonstrate anti-inflammatory and weight loss benefits from adding Medium Chain Triglyceride or MCT oils. Some of my favorite fats, coconut oil and coconut butter, contains these fabulous fat-burning MCTs.<br>Remove inflammatory fats. Cut out bad, inflammatory omega-6 rich fats like vegetable oils. Replace these with healthier oils like extra-virgin olive oil and coconut oil.</p><p style="margin-left: 20px;"><span></span><strong>6. Add fiber-rich foods.</strong> Nuts, seeds, and a special fiber called <a href="http://store.drhyman.com/Store/Show/Healthy-Fiber/505/PGX-WellBetX-with-Mulberry" target="_blank">glucomannan</a> provide prebiotics and feed our healthy bacteria.<br>Add fermented foods. Sauerkraut, kimchi, tempeh and miso contain good amounts of probiotics so your healthy gut bugs can be fruitful and multiply.</p><p><strong>3. Inflammation and Immune Function</strong></p><p>Science now clearly identifies chronic disease and aging as a state of inflammation. And it's not just allergies, asthma, arthritis or autoimmunity that are the causes of inflammation.We now know that diabetes and obesity are inflammatory problems, as are heart disease, cancer, depression, autism and dementia.</p><p>Your fat cells produce inflammatory molecules that perpetuate weight gain and disease. Other factors can trigger weight-gain inducing inflammation, independent of caloric intake. There are many other triggers for inflammation that also promote weight gain—including:</p><ul class="ee-ul"> <li><a href="https://www.ncbi.nlm.nih.gov/pubmed/22771001" target="_blank">infections (such as viruses)</a></li></ul><ul class="ee-ul"> <li><a href="https://www.ncbi.nlm.nih.gov/pubmed/25549547" target="_blank">mold toxins</a></li></ul><ul class="ee-ul"> <li><a href="https://www.ncbi.nlm.nih.gov/pubmed/24801903" target="_blank">environmental toxins</a></li></ul><ul class="ee-ul"> <li><a href="https://www.ncbi.nlm.nih.gov/pubmed/24451308" target="_blank">food allergens</a> (such as gluten <span style="background-color: initial;">and dairy)</span></li></ul><ul class="ee-ul"><li>a poor-quality processed diet that is high in sugar and omega-6 refined oils and low in fiber.</li></ul><span></span><p>All of these trigger inflammation, which then creates insulin resistance and promotes weight gain.</p><p><a href="https://store.drhyman.com/programs/blood-sugar-solution-hard-cover.html" target="_blank"><em>The Blood Sugar Solution</em></a><em> </em>and <a href="https://store.drhyman.com/programs/eat-fat-get-thin-book.html" target="_blank"><em>Eat Fat, Get Thin</em></a> are designed to be powerful anti-inflammatory programs. Learning to identify the various hidden sources of inflammation is often critical for those who are stuck in the vicious cycle of the dreaded plateau.</p><p><strong>4. Environmental Toxins</strong></p><p>Many doctors look down on the whole idea of detoxification. But if you were to ask them what happens when your kidneys or liver fail, or if you're constipated for weeks on end, you'd quickly find out just how important the detoxification process really is. Detoxification is a natural process that occurs all the time in the body, though our personal ability to detoxify can become hindered for a variety of reasons. Unfortunately, in our modern world, we are exposed to a huge burden of toxins from our environment and our diet.</p><p>These toxins, including plastics, pesticides, phthalates, bisphenol A, flame retardants, metals like mercury, lead, arsenic—and any one of the 80,000 chemicals introduced into our world since the industrial revolution—have been shown to interfere with metabolism and cause <a href="https://www.ncbi.nlm.nih.gov/pubmed/25742518" target="_blank">weight gain</a> even in the absence of extra calories. These environmental toxins are called <a href="https://www.ncbi.nlm.nih.gov/pubmed/20689419" target="_blank">obesogens</a>. </p><p>There are many mechanisms by which toxins promote weight gain—affecting your metabolism, your hormones and your brain function. Reducing your exposure to environmental toxins is entirely possible. There is a lot you can do to cut your exposure to toxins and help your body eliminate the ones it may already contain.</p><ul class="ee-ul"><li>Eat organic when you can and follow the <a href="http://www.ewg.org/" target="_blank">Environmental Working Group's</a> list of the "Dirty Dozen and Clean Fifteen." This list helps identify the fruits and vegetables that are more or less likely to contain agricultural chemical residues.</li></ul><ul class="ee-ul"><li>Stop eating mercury. Avoid big fish with lots of mercury—such as tuna and swordfish.</li></ul><ul class="ee-ul"><li>Eat clean, organic animal products by choosing grass-fed or pasture-raised animals that haven't been exposed to hormones or antibiotics. These responsibly raised products cost more, but the reduced exposure to these additives and toxins is well worth the cost.</li></ul><ul class="ee-ul"><li>Be sure to filter your water. Use a carbon or reverse osmosis filter to get rid of hidden contaminants in your water supply. Drink eight glasses of filtered water every single day.</li></ul><ul class="ee-ul"><li>Eating lots of fiber helps you poop at least once a day—this a very important part of the detoxification process!</li></ul><ul class="ee-ul"><li>Add 1 to 2 cups of cruciferous vegetables daily to assist with detoxification. This includes foods like broccoli, kale and bok choy and lots of garlic, onions, ginger and turmeric.</li></ul><ul class="ee-ul"><li>Don't forget to sweat—this is the body's natural mechanism to excrete toxins—so I recommend getting outside to play or participating in your favorite exercise—or go relax in a sauna!</li></ul><ul class="ee-ul"><li>Take supplements that support detoxification including <a href="https://store.drhyman.com/immucore.html" target="_blank">selenium, zinc, Vitamin C</a> and a Vitamin <a href="https://store.drhyman.com/b-complex-plus.html" target="_blank">B-Complex</a>.</li></ul><ul class="ee-ul"><li>Take special glutathione boosting compounds such as <a href="https://store.drhyman.com/sinatrol.html" target="_blank">n-acetyl-cysteine</a>, <a href="https://store.drhyman.com/alpha-lipoic-acid-600-mg.html" target="_blank">alpha lipoic acid</a> and milk thistle, which also support your liver.</li></ul><p>When I work with my patients who are experiencing a weight loss plateau, these are the first four things I immediately take into consideration. Remember, Functional Medicine assesses the root cause of the problem and treats the whole system to quiet and cool the flames of inflammation, leading to weight loss and overall good health.</p>
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By Caroline Pullen
If you're trying to lose weight, the amount of sleep you get may be just as important as your diet and exercise.
Unfortunately, many people aren't getting enough sleep. In fact, about 30 percent of adults are sleeping fewer than six hours most nights, according to a study of U.S. adults (1).
<p>Interestingly, mounting evidence shows that sleep may be the missing factor for many people who are struggling to lose weight.</p><p>Here are seven reasons why getting enough sleep may help you lose weight.</p>
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By Ryan Raman
Running is an incredibly popular way to exercise.
In fact, it's estimated that in the U.S. alone, more than 64 million people have run at least once in the past year (1).
<p>Running is also linked to many health benefits, and is one of the best types of exercise to help you <a href="http://www.ecowatch.com/tag/weight-loss">lose weight</a>.</p><p>This article explains how running can help you shed unwanted pounds.</p><h4>There Are Many Types of Running</h4><p>There are many different styles of running, each with their own unique purpose and benefits.</p><p>These are the most popular types:</p><ul class="ee-ul"> <li>Base runs: What most people would call a normal run. They are short-to-moderate length runs around 6 miles (10 km) and done at your natural pace.</li></ul><ul class="ee-ul"> <li>Long runs: Longer versions of base runs done at the same pace but over a greater distance of around 10–12 miles (15–20 km). They help improve your overall fitness and endurance.</li></ul><ul class="ee-ul"> <li>Interval runs: Short, intense runs repeated several times with short breaks in between. For example, 5 x 0.5 mile runs with 1/4 mile (400 meters) light jogging between each interval. These runs train your running power and speed.</li></ul><ul class="ee-ul"> <li>Hill repeats: Similar to interval runs but done uphill. For example, 10 x 1-minute hill repeats. They train your running power and speed while improving stamina.</li></ul><ul class="ee-ul"> <li>Recovery runs: Slow runs done after harder runs like hill repeats to add extra distance to your overall run. For example, a 4-minute run at a comfortable pace after a harder run.</li></ul><ul class="ee-ul"><li>Progression runs: These mimic competition-style runs by starting slow and finishing at a faster pace. They build endurance, speed and reduce fatigue. For example, 5 miles (8 km) at a natural pace, then 1 mile (1.5 km) at a fast pace.</li></ul><p><strong>Summary: </strong>There are many types of runs, each with their own purpose and benefits. Normal runs are considered base runs.</p><h4>It Burns More Calories Than Most Exercises</h4><p>Losing weight requires you to <a href="https://authoritynutrition.com/6-unusual-ways-to-burn-calories/" target="_blank">burn more calories</a> than you consume, and exercise can help you do so.</p><p>Running is a great option, as it burns more calories than most other types of exercise because it requires many different muscles to work hard together (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2973845/" target="_blank">2</a>).</p><p>In particular, <a href="https://authoritynutrition.com/benefits-of-hiit/" target="_blank">high-intensity interval training (HIIT)</a> involving running burns the most calories per minute by using various muscles at their maximum power.</p><p>The difference in calories burned by running versus by other exercises is supported by research.</p><p>For example, a study with 12 men and 12 women compared how many more calories running 1 mile (1,600 meters) burned than walking the same distance on both a treadmill and track.</p><p>Results showed that, on average, running 1 mile on the treadmill burned 33 more calories than walking, and running 1 mile on the track burned 35 more calories than walking (<a href="https://www.ncbi.nlm.nih.gov/pubmed/15570150" target="_blank">3</a>).</p><p>33–35 calories may not seem like a huge difference at first, but over a 10-mile run, this may equal burning 330–350 more calories than walking the same distance.</p><p>A report by Harvard University compared the calories burned over 30 minutes by people at three different weights and found similar results.</p><p>Specifically, they discovered that a 155-pound (70-kg) person could burn 372 calories in 30 minutes running at a moderate pace of 6 miles per hour (10 km per hour).</p><p>This is as many calories as are burned during vigorous swimming and martial arts, and even more than those burned during a 30-minute game of basketball (<a href="http://www.health.harvard.edu/newsweek/Calories-burned-in-30-minutes-of-leisure-and-routine-activities.htm" target="_blank">4</a>).</p><p><strong>Summary: </strong>Running is an excellent choice of exercise for weight loss because it burns more calories than many alternatives.</p><h4>High-Intensity Running Continues to Burn Calories After Exercise</h4><p>Doing any exercise regularly will help you lose weight, but only a few types of exercise will continue to burn calories even after you finish working out.</p><p>High-intensity types of running like hill repeats and interval runs can continue to burn calories up to 48 hours after you work out (<a href="https://www.ncbi.nlm.nih.gov/pubmed/17101527" target="_blank">5</a>).</p><p>These exercises use many muscles and need more energy afterward to recover. This is often labeled the "afterburn effect" among the fitness community.</p><p>Several studies have found that the "afterburn effect" could help you burn significantly more calories over time (<a href="https://www.ncbi.nlm.nih.gov/pubmed/24878688" target="_blank">6</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/21311363" target="_blank">7</a>).</p><p>In one study, 10 men cycled for 45 minutes at an intense pace to calculate how many calories they burned after the workout and for how long.</p><p>The average participant burned 519 calories during their workout and an extra 190 calories over the 14 hours following the workout (<a href="https://www.ncbi.nlm.nih.gov/pubmed/21311363" target="_blank">7</a>).</p><p>Although the above example uses cycling as an example, the "afterburn effect" applies to high-intensity running, too. Cycling is simply a convenient way to measure calories burned in a controlled laboratory study.</p><p><strong>Summary: </strong>High-intensity running like sprints, intervals and hill runs can continue to burn calories long after a workout due to the "afterburn effect."</p><h4>High-Intensity Running Suppresses Appetite and Helps You Eat Less</h4><p>Many people try <a href="https://authoritynutrition.com/35-ways-to-cut-calories/" target="_blank">reducing their calorie intake</a> by eating less food or changing the food they eat.</p><p>Unfortunately, these strategies may sometimes only increase hunger and make losing weight a challenge.</p><p>Several studies have found that high-intensity running may combat this struggle by reducing your appetite after a workout (<a href="https://www.ncbi.nlm.nih.gov/pubmed/18987287" target="_blank">8</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/17347386" target="_blank">9</a>).</p><p>The exact processes surrounding this response are unclear, but one way high-intensity running may <a href="https://authoritynutrition.com/18-ways-reduce-hunger-appetite/" target="_blank">reduce appetite</a> is by suppressing the levels of the hunger hormone ghrelin and producing more satiety hormones like peptide YY (PYY).</p><p>A study in 11 men found that running for 60 minutes or strength training for 90 minutes reduced ghrelin levels, compared to no exercise. Only running increased PYY production (<a href="https://www.ncbi.nlm.nih.gov/pubmed/18987287" target="_blank">8</a>).</p><p>Another study with nine men compared the effect of 60 minutes of running and no exercise on ghrelin production. They found that running lowered ghrelin levels for three to nine hours in comparison to no exercise (<a href="https://www.ncbi.nlm.nih.gov/pubmed/17347386" target="_blank">9</a>).</p><p><strong>Summary: </strong>Running may help you lose weight by lowering the production of hunger hormones and increasing the production of satiety hormones.</p><h4>Moderate-to-High Intensity Running Targets Harmful Belly Fat</h4><p>Carrying excess belly fat is extremely bad for your health.</p><p>Many studies show a connection between belly fat and an increased risk of heart disease, type 2 diabetes and many other diseases (<a href="http://circ.ahajournals.org/content/126/10/1301.long" target="_blank">10</a>, <a href="http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0027694" target="_blank">11</a>).</p><p>Studies have found that moderate-to-high aerobic exercise like running can <a href="https://authoritynutrition.com/20-tips-to-lose-belly-fat/" target="_blank">reduce belly fat</a>, even without changing your diet (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3135883/" target="_blank">12</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2730190/" target="_blank">13</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3568069/" target="_blank">14</a>).</p><p>An analysis of 15 studies and 852 participants found that aerobic exercise reduced belly fat without any change in diet. However, training at moderate-to-high intensity was most effective at reducing belly fat (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3568069/" target="_blank">14</a>).</p><p>Another study of 27 middle-aged women found that high-intensity running considerably reduced belly fat, compared to low-intensity walking/running or no exercise (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2730190/" target="_blank">15</a>).</p><p>Lastly, a study of 45 healthy but inactive women found that high-intensity interval exercise three times per week significantly reduced body fat and belly fat, compared to steady pace exercise or no exercise (<a href="https://www.ncbi.nlm.nih.gov/pubmed/18197184" target="_blank">16</a>).</p><p><strong>Summary: </strong>Many studies have found that moderate-to-high intensity aerobic exercise like running targets harmful belly fat, even without dietary changes.</p><h4>Running Has Many Other Benefits for Health</h4><p>Aside from weight loss, running has been linked to many <a href="https://authoritynutrition.com/10-benefits-of-exercise/" target="_blank">other health benefits</a>.</p><p>A few specific health problems that running may help prevent or alleviate include:</p><ul class="ee-ul"> <li>Heart disease: A 15-year study with over 50,000 participants found that running at least five to ten minutes a day, even at low speeds, reduced heart disease risk up to 45 percent (<a href="http://www.onlinejacc.org/content/64/5/472" target="_blank">17</a>).</li></ul><ul class="ee-ul"> <li>Blood sugar: Running can <a href="https://authoritynutrition.com/15-ways-to-lower-blood-sugar/" target="_blank">lower blood sugar</a> by making muscle cells more sensitive to insulin. This helps sugar move into muscle cells for storage (<a href="https://www.ncbi.nlm.nih.gov/pubmed/2650561" target="_blank">18</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4625541/" target="_blank">19</a>).</li></ul><ul class="ee-ul"> <li>Cataracts: One study found that moderate-pace walking and vigorous running both reduced the risk of cataracts, with more exercise directly resulting in a lower risk (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3757559/" target="_blank">20</a>).</li></ul><ul class="ee-ul"> <li>Falls: Running may reduce the risk of falling among the elderly. Research shows that elderly participants who run are less likely to fall because their leg muscles are more responsive (<a href="https://www.ncbi.nlm.nih.gov/pubmed/17063362" target="_blank">21</a>).</li></ul><ul class="ee-ul"> <li>Knee damage: A common myth is that running is bad for your knees. An analysis of 28 studies refuted this misconception, finding strong evidence that links physical activity with <em>stronger</em> knee tissue and healthier knees (<a href="https://www.ncbi.nlm.nih.gov/pubmed/20631641" target="_blank">22</a>).</li></ul><ul class="ee-ul"><li>Knee pain: Running may also help reduce knee pain. A study of participants with an average age of 64 years found that running was not linked with knee pain or arthritis. Instead, participants who ran more actually had <em>less</em> knee pain (<a href="http://onlinelibrary.wiley.com/doi/10.1002/acr.22939/abstract" target="_blank">23</a>).</li></ul><p><strong>Summary:</strong> Along with weight loss, running can provide various health benefits, including a lower risk of heart disease, reduced blood sugar, lower cataracts risk, lower falls risk, stronger knees and less knee pain.</p><h4>How to Get Started</h4><p>There are many items available for running, but most beginners can get by on the bare minimum.</p><p>This includes good running shoes, a comfortable top, a water bottle and running shorts, tights or comfortable pants.</p><p>It is highly recommended for women to wear a sports bra while running to reduce pain. Reflective gear is highly recommended as well if you plan on taking your run during early hours or late at night. This will help to prevent any accidents.</p><p>Here are a few basics you should know before beginning a running workout:</p><ul class="ee-ul"> <li>Frequency: To get started, aim for 3 to 4 days of running per week. This allows for enough recovery time between workouts.</li></ul><ul class="ee-ul"> <li>Warm up: Before every running workout, it is important to warm up and stretch in order to prepare your body for the run. Start by stretching, followed by 5 minutes of walking at an easy pace. Then, slowly progress to a power walk.</li></ul><ul class="ee-ul"> <li>Cool down: At the end of your run, make sure to cool down with 5 minutes of walking, gradually decreasing the speed as you go.</li></ul><ul class="ee-ul"><li>Total time: Aim for around 30 minutes total. This includes 5 minutes for a warm up, 5 minutes for a cool down and 20 minutes of running/walking in between.</li></ul><p><strong>Summary:</strong> Running is easy to begin and requires minimal equipment. A beginner should aim to run for 30 minutes 3 or 4 days a week, including 5 minutes of warming up and cooling down.<br></p><h4>Sample Running Plan</h4><p>If you would like to enjoy the benefits of running, here is a month-long plan to get you started.</p><p><a href="https://authoritynutrition.com/how-to-start-exercising/" target="_blank">A beginner's plan</a> will start with alternating between running and walking, increasing the minutes spent running every week.</p><p>Do each set of activities 3 to 4 days per week.</p><p><strong>Week One</strong></p><ul class="ee-ul"> <li>5 minutes warming up</li></ul><ul class="ee-ul"> <li>1 minute running at your natural pace, and then 2 minutes moderate-pace walking—repeat 7 times</li></ul><ul class="ee-ul"><li>5 minutes cooling down</li></ul><p><strong>Week Two</strong></p><ul class="ee-ul"> <li>5 minutes warming up</li></ul><ul class="ee-ul"> <li>2 minutes running at your natural pace, and then 2 minutes moderate-pace walking—repeat 5 times</li></ul><ul class="ee-ul"><li>5 minutes cooling down</li></ul><p><strong>Week Three</strong></p><ul class="ee-ul"> <li>5 minutes warming up</li></ul><ul class="ee-ul"> <li>3 minutes running at your natural pace, and then 2 minutes moderate-pace walking—repeat 4 times</li></ul><ul class="ee-ul"><li>5 minutes cooling down</li></ul><p><strong>Week Four</strong></p><ul class="ee-ul"> <li>5 minutes warming up</li></ul><ul class="ee-ul"> <li>4 minutes running at your natural pace, and then 2 minutes moderate-pace walking—repeat 3 times</li></ul><ul class="ee-ul"><li>5 minutes cooling down</li></ul><p>After the month is over, try to progress by running for longer at your natural pace or walking less between each run. Try adding different styles of running as you feel more comfortable.</p><p>If you are not used to regular exercise or have any preexisting medical conditions that can be affected by exercise, consult a health professional before starting any exercise program.</p><p><strong>Summary:</strong> A beginner's running plan should alternate between running and walking. As you progress, increase the time spent running weekly or decrease the time spent walking between runs.</p><h4>How to Stay Motivated</h4><p>Sticking to a dedicated running plan can help you achieve long-term success with your weight loss goals.</p><p>The trick to <a href="https://authoritynutrition.com/weight-loss-motivation-tips/" target="_blank">staying motivated</a> is to keep it fun so you won't be tempted to make any excuses to avoid your workout.</p><p>Keep your workouts interesting by changing your running route every few weeks or adding in different types of runs like intervals or hill repeats.</p><p>Running with a friend that challenges you can keep you accountable and provides extra safety if you run during the early or late hours of the day.</p><p>If you find it difficult to motivate yourself early in the morning, try laying your running gear out the night before to save the effort in the morning.</p><p>Signing up for marathons or other competitions when you are comfortable can also provide you with extra motivation for running and keep you focused.</p><p><strong>Summary: </strong>Changing your workouts often or running with a friend can make your routine fun and help you to stay motivated long-term.</p><h4>The Bottom Line</h4><p>Running is an excellent form of exercise for weight loss.</p><p>It burns a lot of calories, may help you continue to burn calories long after a workout, may help suppress appetite and targets harmful belly fat.</p><p>What's more, running has many other benefits for your health and is simple to begin.</p><p>Unlike many other types of exercise, running requires little equipment, can be done anywhere and there are many ways to keep things interesting.</p><p>If you find it difficult to motivate yourself to run, try finding a running partner or changing routines frequently to add variety to your workout.</p><p> <em>Reposted with permission from our media associate </em><em><a href="https://authoritynutrition.com/running-for-weight-loss/" target="_blank">Authority Nutrition</a>.</em></p>
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By Rachael Link
Lemon water is a beverage made from water mixed with fresh lemon juice. It can be enjoyed either hot or cold.
This type of water is often claimed to have various health benefits, including improving digestion, enhancing focus and increasing energy levels.
<p>It's also said to help promote <a href="http://www.ecowatch.com/tag/weight-loss">weight loss</a> and is a popular part of many diets.</p><p><strong>Lemon Water Is Low in Calories</strong></p><p>Lemon water is generally a very low-calorie beverage.</p><p>Assuming you squeeze the juice from half a <a href="https://authoritynutrition.com/6-lemon-health-benefits/" target="_blank">lemon</a> into water, each glass of lemon water will contain just six calories (<a href="http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1938/2" target="_blank">1</a>).</p><p>For this reason, if you swap out higher-calorie beverages like orange juice and soda for lemon water, then this can be an excellent <a href="https://authoritynutrition.com/35-ways-to-cut-calories/" target="_blank">way to cut calories</a> and help with weight loss.</p><p>For example, one cup of orange juice (237 ml) contains 110 calories, and a 16-ounce (0.49-liter) bottle of soda contains 182 calories (<a href="http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1973/2" target="_blank">2</a>, <a href="http://nutritiondata.self.com/facts/beverages/3986/2" target="_blank">3</a>).</p><p>Replacing even just one of these beverages per day with a glass of lemon water could reduce daily calorie intake by 100–200 calories.</p><p>Some evidence even shows that drinking low-calorie beverages with meals could decrease the number of overall calories consumed in the meal.</p><p>In one study, 44 women ate lunch with either a beverage that contained calories or one that did not. Researchers then measured the calories consumed.</p><p>They found that drinking calorie-containing beverages like sugar-sweetened soda, milk and juice with a meal did not make people compensate by eating less. Instead, the <a href="https://authoritynutrition.com/liquid-sugar-calories/" target="_blank">total calories consumed increased</a>, due to the calories from the beverage (<a href="https://www.ncbi.nlm.nih.gov/pubmed/15808893" target="_blank">4</a>).</p><p>Though lemon water is not calorie-free, it is low enough in calories that it could produce a similar effect and help decrease calorie intake.</p><p><strong>Summary:</strong> Lemon water is low in calories. Drinking it instead of higher-calorie beverages could help contribute to weight loss.<br></p><p><strong>It Can Keep You Hydrated</strong></p><p>From carrying nutrients to cells to transporting waste out of the body, <a href="https://authoritynutrition.com/7-health-benefits-of-water/" target="_blank">drinking enough water</a> to stay hydrated is a critical component of health.</p><p>Maintaining adequate hydration is essential in everything from regulating body temperature to improving physical performance (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/" target="_blank">5</a>).</p><p>Some evidence also suggests that staying hydrated can aid in weight loss.</p><p>Research indicates that increased hydration may increase the breakdown of fats and enhance fat loss (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4901052/" target="_blank">6</a>).</p><p>Staying well-hydrated may also help <a href="https://authoritynutrition.com/6-ways-to-reduce-water-retention/" target="_blank">reduce water retention</a>, which can cause symptoms like bloating, puffiness and weight gain (<a href="https://www.ncbi.nlm.nih.gov/pubmed/18385417" target="_blank">7</a>).</p><p>Since the majority of lemon water is made up of water, it can help with maintaining adequate hydration.</p><p><strong>Summary: </strong>Drinking lemon water could help you stay hydrated, which reduces water retention and may increase fat loss.<br></p><p><strong>Drinking Lemon Water May Boost Metabolism</strong></p><p>Studies show that drinking enough water can potentially help <a href="https://authoritynutrition.com/10-ways-to-boost-metabolism/" target="_blank">increase your metabolism</a>.</p><p>Researchers suggest that good hydration enhances the function of mitochondria, a type of organelle found in cells that helps generate energy for the body (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4901052/" target="_blank">6</a>).</p><p>This leads to an increase in metabolism, which may lead to subsequent weight loss.</p><p>Drinking water has also been shown to increase metabolism by inducing thermogenesis, a metabolic process in which calories are burned to produce heat.</p><p>In one study, 14 participants drank 16.9 ounces (0.5 liters) of water. Drinking water was found to increase their metabolic rate by 30 percent for 30–40 minutes (<a href="https://www.ncbi.nlm.nih.gov/pubmed/14671205" target="_blank">8</a>).</p><p>Another study looked at the effects of drinking water in 21 overweight children. Drinking 0.3 ounces of water per 2.2 pounds of body weight (10 ml/kg) increased metabolism by an impressive 25 percent for 40 minutes (<a href="https://www.ncbi.nlm.nih.gov/pubmed/21750519" target="_blank">9</a>).</p><p>Research on lemon water specifically is limited. However, because water is the main ingredient, it likely carries the same <a href="https://authoritynutrition.com/metabolism-boosting-foods/" target="_blank">metabolism-boosting</a> benefits as regular water.</p><p><strong>Summary:</strong> Studies show that drinking water could increase metabolism by enhancing mitochondrial function and inducing thermogenesis.<br></p><p><strong>Lemon Water Can Make You Feel More Full</strong></p><p>Drinking water is often recommended as a fundamental part of any weight loss regimen, as it can promote satiety and fullness without adding calories.</p><p>A 2008 study looked at the effects of water on calorie intake in 24 overweight and obese older adults.</p><p>The study revealed that drinking 16.9 ounces (0.5 liters) of water before breakfast decreased the number of calories consumed in the meal by 13 percent (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2743119/" target="_blank">10</a>).</p><p>Another study found that drinking water <a href="https://authoritynutrition.com/drinking-with-meals/" target="_blank">with a meal</a> decreased hunger and increased satiety during the meal (<a href="https://www.ncbi.nlm.nih.gov/pubmed/8287852" target="_blank">11</a>).</p><p>Because lemon water is low in calories and can promote fullness in the same way as regular water, it can be an effective way to help reduce calorie intake.</p><p><strong>Summary: </strong>Regular water and lemon water can help promote satiety and fullness, which may decrease calorie intake and lead to weight loss.<br></p><p><strong>It Could Increase Weight Loss</strong></p><p>Due to its potential beneficial effects on metabolism, satiety and hydration, some evidence suggests that water (including lemon water) <a href="https://authoritynutrition.com/drinking-water-helps-with-weight-loss/" target="_blank">could enhance weight loss</a>.</p><p>In one study, 48 adults were assigned to two diets: a low-calorie diet with 16.9 oz (0.5 liters) of water prior to each meal or a low-calorie diet with no water before meals.</p><p>At the end of the 12-week study, participants in the water group had lost 44 percent more weight than participants in the non-water group (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2859815/" target="_blank">12</a>).</p><p>Other research suggests that <a href="https://authoritynutrition.com/how-much-water-should-you-drink-per-day/" target="_blank">increasing water intake</a> could help stimulate weight loss, independent of diet or exercise.</p><p>A 2009 study measured water intake in 173 overweight women. It found that greater water intake was associated with a greater loss of body weight and fat over time, regardless of diet or physical activity (<a href="https://www.ncbi.nlm.nih.gov/pubmed/18787524" target="_blank">13</a>).</p><p>Though these studies focus specifically on regular water, the same results most likely apply to lemon water as well.</p><p><strong>Summary:</strong> Some studies suggest that drinking regular water or lemon water could increase weight loss, regardless of diet or exercise.<br></p><p><strong>Lemon Water Is Not Necessarily Better Than Regular Water</strong></p><p>Lemon water comes with a lot of potential benefits, from promoting hydration to increasing satiety.</p><p>However, it's important to note that these benefits all come from its main ingredient — water.</p><p>Lemon water does contain some additional nutrients from the lemon juice, such as vitamin C and antioxidants, but these are unlikely to have any effect on your weight.</p><p>Additionally, the <a href="https://authoritynutrition.com/lemon-juice-acidic-or-alkaline/" target="_blank">alkalizing effect of lemon juice</a> has no clear effects on weight.</p><p>All that being said, lemon water may have some benefits for <a href="https://authoritynutrition.com/kidney-stone-remedies/" target="_blank">preventing kidney stones</a>, due to the acids it contains (<a href="https://www.ncbi.nlm.nih.gov/pubmed/18946667" target="_blank">14</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/17919696/" target="_blank">15</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/17382731" target="_blank">16</a>)</p><p><strong>Summary: </strong>Lemon water may be beneficial for weight loss, but has no added benefits over regular water.<br></p><p><strong>How to Drink Lemon Water</strong></p><p>Lemon water is a highly customizable beverage and can be tailored based on personal preference.</p><p>Recipes usually call for the juice from at least half a lemon mixed with a glass of water. To add more flavor, try adding in a few other ingredients.</p><p>A few fresh mint leaves or a <a href="https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-turmeric/" target="_blank">sprinkle of turmeric</a> are delicious and healthy ways to spice up a glass of lemon water.</p><p>Many people prefer to start their day with a refreshing glass of lemon water, but it can be enjoyed at any time of day.</p><p>It can also be consumed hot, like tea, or with a few ice cubes added for a cool and invigorating drink.</p><p>Despite claims that lemon water has greater benefits when consumed at certain temperatures, there is little evidence to support that it makes a difference.</p><p><strong>Summary:</strong> Lemon water can be customized based on personal preference, and it can be enjoyed hot or cold at any time of day.</p><p><strong>The Bottom Line</strong></p><p>Lemon water can promote fullness, support hydration, boost metabolism and <a href="https://authoritynutrition.com/how-to-lose-weight-as-fast-as-possible/" target="_blank">increase weight loss</a>.</p><p>However, lemon water is no better than regular water when it comes to losing fat.</p><p>That being said, it is tasty, easy to make and can be used as a low-calorie replacement for higher-calorie beverages.</p><p>In this way, it could potentially help promote weight loss and improve health.</p><p> <em>Reposted with permission from our media associate </em><em><a href="https://authoritynutrition.com/lemon-water-for-weight-loss/" target="_blank">Authority Nutrition</a></em><em>. </em></p>
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By Ruairi Robertson
Probiotics are becoming popular food supplements.
Interestingly, each probiotic can have different effects on your body.
<p><em>Lactobacillus acidophilus</em> is one of the most common types of probiotics and can be found in fermented foods, yogurt and supplements.</p><h4>What Is Lactobacillus Acidophilus?</h4><p><em>Lactobacillus acidophilus</em> is a type of bacteria found in your intestines.</p><p>It's a member of the <em>Lactobacillus</em> genus of bacteria and it plays an important role in human health (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2519286/" target="_blank">1</a>).</p><p>Its name gives an indication of what it produces—lactic acid. It does this by producing an enzyme called lactase. Lactase breaks down lactose, a sugar found in milk, into lactic acid.</p><p><em>Lactobacillus acidophilus</em> is also sometimes referred to as <em>L. acidophilus</em> or simply <em>acidophilus</em>.</p><p>Lactobacilli, particularly <em>L. acidophilus</em>, are often used as probiotics.</p><p>The World Health Organization <a href="https://authoritynutrition.com/probiotics-101/" target="_blank">defines probiotics</a> as "live micro-organisms which, when administered in adequate amounts, confer a health benefit on the host" (<a href="https://www.ncbi.nlm.nih.gov/pubmed/24912386" target="_blank">2</a>).</p><p>Unfortunately, food manufacturers have overused the word "probiotic," applying it to bacteria that haven't been scientifically proven to have any specific health benefits.</p><p>This has led the European Food Safety Authority to ban the word "probiotic" on all foods in the EU.</p><p><em>L. acidophilus</em> has been extensively studied as a probiotic and evidence has shown that it may provide a number of health benefits. However, there are many different strains of <em>L. acidophilus</em> and they can each have different effects on your body (<a href="https://www.ncbi.nlm.nih.gov/pubmed/16875422" target="_blank">3</a>).</p><p>In addition to probiotic supplements, <em>L. acidophilus</em> can be found naturally in a number of fermented foods, including sauerkraut, miso and tempeh.</p><p>Also, it's added to other foods like cheese and yogurt as a probiotic.</p><h4>How to Reap the Most from L. Acidophilus</h4><p><em>L. acidophilus</em> is a normal bacteria in healthy intestines, but you can reap a number of health benefits by taking it as a supplement or consuming foods that contain it.</p><p><em>L. acidophilus</em> can be consumed in probiotic supplements, either on its own or in combination with other probiotics or prebiotics.</p><p>However, it's also found in a number of foods, <a href="https://authoritynutrition.com/11-super-healthy-probiotic-foods/" target="_blank">particularly fermented foods</a>.</p><p>The best food sources of <em>L. acidophilus</em> are:</p><ul class="ee-ul"> <li><strong>Yogurt: </strong>Yogurt is typically made from bacteria such as <em>L. bulgaricus</em> and <em>S. thermophilus</em>. Some yogurts also contain <em>L. acidophilus</em>, but only those that list it in the ingredients and state "live and active cultures."</li></ul><ul class="ee-ul"> <li><strong>Kefir: </strong>Kefir is made of "grains" of bacteria and yeast, which can be added to milk or water to produce a healthy fermented drink. The types of bacteria and yeast in kefir can vary, but it commonly contains <em>L. acidophilus</em>, among others.</li></ul><ul class="ee-ul"> <li><strong>Miso:</strong> Miso is a paste originating from Japan that is made by fermenting soybeans. Although the primary microbe in miso is a fungus called <em>Aspergillus oryzae</em>, miso can also contain many bacteria, including <em>L. acidophilus</em>.</li></ul><ul class="ee-ul"> <li><strong>T</strong><strong>empeh: </strong><a href="https://authoritynutrition.com/tempeh/" target="_blank">Tempeh</a> is another food made from fermented soybeans. It can contain a number of different microorganisms, including <em>L. acidophilus</em>.</li></ul><ul class="ee-ul"> <li><strong>Cheese:</strong> Different varieties of cheese are produced by using different bacteria. <em>L. acidophilus</em> is not commonly used as a cheese starter culture, but a number of studies have examined the effects of adding it as a probiotic (<a href="https://www.ncbi.nlm.nih.gov/pubmed/27711907" target="_blank">54</a>).</li></ul><ul class="ee-ul"><li><strong>Sauerkraut: </strong>Sauerkraut is a fermented food <a href="https://authoritynutrition.com/benefits-of-sauerkraut/" target="_blank">made from cabbage</a>. Most of the bacteria in sauerkraut are <em>Lactobacillus</em> species, including <em>L. acidophilus</em> (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2168044/" target="_blank">55</a>).</li></ul><p>Other than food, the best way to get <em>L. acidophilus</em> is directly through supplements.</p><p>A number of <em>L. acidophilus</em> probiotic supplements are available, either on their own or in combination with other probiotics. Aim for a probiotic with at least one billion CFUs per serving.</p><p>If taking a probiotic, it's usually best to do so with a meal, ideally breakfast.</p><p>If you are new to probiotics, try taking them once daily for a week or two and then assess how you feel before continuing.</p><p><strong>Summary:</strong> <em>L. acidophilus</em> can be taken as a probiotic supplement, but it's also found in high quantities in a number of fermented foods.<br></p><h4>The Bottom Line</h4><p><em>L. acidophilus</em> is a probotic bacteria that's normally found in your intestines and crucial to health.</p><p>Due to its ability to produce lactic acid and interact with your immune system, it may help prevent and treat symptoms of various diseases.</p><p>In order to increase <em>L. acidophilus</em> in your intestines, eat fermented foods, including those listed above.</p><p>Alternatively, <em>L. acidophilus</em> supplements can be beneficial, especially if you suffer from one of the disorders mentioned in this article.</p><p>Whether it's obtained through foods or supplements, <em>L. acidophilus</em> can provide health benefits for everyone.</p><p>Below are nine ways in which <em>Lactobacillus acidophilus</em> may benefit your health.</p>
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By Dr. Grant Tinsley
While most people know that physical activity is healthy, it's estimated that about 30 percent of people worldwide don't get enough (1).
Unless you have a physically demanding job, a dedicated fitness routine is likely your best bet for getting active.
<p>Unfortunately, many people feel that they don't have enough time to exercise (<a href="https://www.ncbi.nlm.nih.gov/pubmed/17267731" target="_blank">2</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/9624661" target="_blank">3</a>).</p><p>If this sounds like you, maybe it's time to try high-intensity interval training (HIIT).</p><p>HIIT is a broad term for workouts that involve short periods of intense exercise alternated with recovery periods.</p><p>One of the biggest advantages of HIIT is that you can get maximal health benefits in minimal time.</p><p>This article explains what HIIT is and examines seven of its top health benefits.</p><h4>What Is High-Intensity Interval Training?</h4><p>HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods. Interestingly, it is perhaps the most time-efficient way to exercise (<a href="https://www.ncbi.nlm.nih.gov/pubmed/24552392" target="_blank">4</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/28385556" target="_blank">5</a>).</p><p>Typically, a HIIT workout will range from 10 to 30 minutes in duration.</p><p>Despite how short the workout is, it can produce health benefits similar to twice as much moderate-intensity exercise (<a href="https://www.ncbi.nlm.nih.gov/pubmed/27368057" target="_blank">6</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/26918846" target="_blank">7</a>).</p><p>The actual activity being performed varies but can include sprinting, biking, jump rope or other body weight exercises.</p><p>For example, a HIIT workout using a stationary exercise bike could consist of 30 seconds of cycling as fast as possible against high resistance, followed by several minutes of slow, easy cycling with low resistance.</p><p>This would be considered one "round" or "repetition" of HIIT, and you would typically complete 4 to 6 repetitions in one workout.</p><p>The specific amount of time you exercise and recover will vary based on the activity you choose and how intensely you are exercising.</p><p>Regardless of how it is implemented, high-intensity intervals should involve short periods of vigorous exercise that make your heart rate speed up (<a href="https://www.ncbi.nlm.nih.gov/pubmed/21694556" target="_blank">8</a>).</p><p>Not only does HIIT provide the benefits of longer-duration exercise in a much shorter amount of time — it may also provide some unique health benefits (<a href="https://www.ncbi.nlm.nih.gov/pubmed/24552392" target="_blank">4</a>).</p><h4>How to Get Started With HIIT</h4><p>There are many ways to add high-intensity intervals to your exercise routine, so it isn't hard to <a href="https://authoritynutrition.com/how-to-start-exercising/" target="_blank">get started</a>.</p><p>To begin, you just need to choose your activity (running, biking, jumping, etc.).</p><p>Then, you can experiment with different durations of exercise and recovery, or how long you are performing intense exercise and how long you are recovering.</p><p>Here are a few simple examples of HIIT workouts:</p><ul class="ee-ul"><li>Using a stationary bike, pedal as hard and fast as possible for 30 seconds. Then, pedal at a slow, easy pace for two to four minutes. Repeat this pattern for 15 to 30 minutes.</li></ul><ul class="ee-ul"><li>After jogging to warm up, sprint as fast as you can for 15 seconds. Then, walk or jog at a slow pace for one to two minutes. Repeat this pattern for 10 to 20 minutes.</li></ul><ul class="ee-ul"><li>Perform <a href="https://www.youtube.com/watch?v=CVaEhXotL7M" target="_blank">squat jumps</a> (video) as quickly as possible for 30 to 90 seconds. Then, stand or walk for 30 to 90 seconds. Repeat this pattern for 10 to 20 minutes.</li></ul><p>While these examples can get you started, you should modify your own routine based on your own preferences.</p><p><strong>Summary: </strong>There are many ways to implement HIIT into your exercise routine. Experiment to find which routine is best for you.</p><h4>The Bottom Line</h4><p>High-intensity interval training is a very efficient way to exercise, and may help you burn more calories than you would with other forms of exercise.</p><p>Some of the calories burned from high-intensity intervals come from a higher metabolism, which lasts for hours after exercise.</p><p>Overall, HIIT produces many of the same health benefits as other forms of exercise in a shorter amount of time.</p><p>These <a href="https://authoritynutrition.com/10-benefits-of-exercise/" target="_blank">benefits include</a> lower body fat, heart rate and blood pressure. HIIT may also help lower blood sugar and improve insulin sensitivity.</p><p>So, if you are short on time and want to get active, consider trying high-intensity interval training.</p><p>Here are the seven top health benefits of HIIT:</p>
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