Fat Loss Nutrition Blog

Gelatin Outshines Whey For Satiation

May 24th, 2009

In general, protein is the more satiating than either carbohydrates or fats.  It turns out that certain proteins are more satisfying than other proteins.

Study participants that consumed either alpha-lactalbumin or gelatin at breakfast consumed 20% fewer calories at lunch compared to those consuming casein, soy, or whey at breakfast.  Appetite ratings 3 hours after breakfast showed a 40% greater satiation for the groups that consumed either alpha-lactalbumin or gelatin at breakfast.

Gelatin is derived from collagen… the most common protein in the human body.  The best sources of gelatin are broths from cooking animal bones and skin.  Sugar free Jello products are also a decent source.

Alpha-lactalbumin is found in milk and whey proteins.  It is also the primary protein found in human breast milk, which contains 4 times more than cows milk.

PMID: 19185957

Posted in Diet, Other | 2 Comments »

Carbohydrate Restriction Reverses Metabolic Syndrome

January 17th, 2009

Low carbohydrate diets are able to rapidly improve insulin sensitivity,  and partially reverse the collection of diseased states (high triglycerides, high cholesterol, diabetes, hypertension) known as the metabolic syndrome.

Despite the fact that low carb dieters consume 3 times the amount of saturated fat, low carb diets improve many of the heart disease risk factors including lipids and inflammatory markers…  due to their rapid and powerful influence on insulin sensitivity.

PMID: 19082851

Posted in Diet | No Comments »

Green Tea Increases Abdominal Fat Loss From Exercise

January 3rd, 2009

Drinking green tea causes greater abdominal fat loss from exercise.  Tea drinkers show increases in total abdominal fat loss and subcutaneous abdominal fat loss, while having lower triglycerides (a marker for insulin sensitivity).

The control group received an equal amount of caffeine.  The active compounds in green tea are EGCG and the catechins.

PMID: 19074207

Posted in Supplements | 6 Comments »

Capsinoids Lower Abdominal Obesity

December 26th, 2008

Capsinoids, the active compounds in chili peppers, lower abdominal obesity and improve fat oxidation rates. Overall body weight also improved some, but abdominal fat showed the greatest reduction…indicating improved insulin signalling.

Capsaicin is the most widely studied capsinoid.  Despite the burn, capsinoids are well tolerated.  The study participants took 6 mg of capsinoids per day.

PMID: 19056576

Posted in Supplements | No Comments »

Dairy Increases Fat Oxidation

December 13th, 2008

People that consume dairy products burn fat at a higher rate than people that avoid them.  This allows them to eat a higher level of calories each day without gaining weight.

Despite an unfavorable fat (saturated) and an unfavorable carbohydrate (lactose), the research on milk shows it to be favorable for weight loss.  The dairy constituents that appear to be most beneficial are protein, vitamin d, calcium and other minerals, lactoferrin and other immunoglobulins.

PMID: 18950508

Posted in Diet | 4 Comments »

Family Dinners Associated with Improved Nutrition

December 6th, 2008

Adolescents that eat frequent family dinners at home have improved eating habits over adolescents that do not.  However, their BMI is not lower… most likely because they continue to eat a comparable amount of high-sugar, high-fat snack foods.

Those eating family meals were more likely to also have parental nutritional guidance, television limits, fruit at home, five fruits and vegetables servings per day, daily breakfast, and lunch brought from home.

PMID: 18947431

Posted in Diet | No Comments »