Interpreted research on fat loss nutrition and exercise.
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 [...]
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 [...]
Tea drinkers show increases in total abdominal fat loss and subcutaneous abdominal fat loss, while having lower triglycerides (a marker for insulin sensitivity).
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
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 [...]
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, [...]
Older adults sleeping 5 or less hours per night have much greater odds of being obese compared to those sleeping 7-8 hours per night. Men lacking sleep are almost 4 times as likely to be obese, women twice as likely. Reduced sleep also predicts obesity in both children and young adults.
Abdominal obesity increases [...]
Having a high WBC count increases your chance of abdominal obesity. Waist circumference, total body fat, and subcutaneous fat are all significantly higher in those with higher WBC’s.
WBC count is positively associated with BMI, waist circumference, total body fat and subcutaneous fat. Neutrophils, one of the WBC components, are more strongly associated with increased BMI, [...]
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