Diet Culture: Will We Ever Stop Obsessing About Our Weight?

Blame evolution on our obsession with our weight.Credit:United Press International Photo

It’s a secret shame that countless women feel, but only rarely admit to. “Am I betraying my feminist self by believing I don’t look good in clothes until I lose weight?” a girlfriend texted me a few weeks ago, after agonizing about the fact that she is now a few kilos heavier than she usually is. “I feel like shit about this. I would die if I had a girl and she said that to me.”I feel the same. My friend only told me this (I’m fairly certain) because I’d previously confided in her my own squirmy thoughts about my weight.

Like the shame I feel about having wasted years tallying how much dessert I’ll let myself have or how I feel about myself according to how tight my jeans’ waistband is on any given day. How is this possible, I’ve long wondered, when I’m intelligent enough to know that my culture has brainwashed me into wanting to look thin? And when I know that spending that time on literally anything else would enrich my life, instead of mentally strangling it?

“It’s super common … and a huge part of the difficulty that some people can have psychologically because they feel it’s mutually exclusive,” says Melbourne-based clinical psychologist Stephanie Tan-Kristanto, who has helped many people work through these feelings. “[They think] ‘I must be really terrible, or a bad person because I’m having these thoughts, and I shouldn’t be having these thoughts because I’m too intelligent to be worrying about body image issues’.”

It is an under-acknowledged water-dripping discomfort that many women – and to a lesser extent, men – experience. Because while the destructive nature of eating disorders has long been studied, the embarrassment and shame that come from an unshakeable desire to have a smaller body – when it isn’t accompanied by disordered eating, obsessive exercising, an inability to focus on vocational studies or career, or other signs of a clinical disorder – has not.

If anything, these feelings are getting harder to battle, says Tan-Kristanto, as an increasing amount of celebrities are giving us the expectation that 50 or 60-year-olds can still look, respectively, 30 and 40.And the impact can be significant, and lifelong.

“I think it’s really bad for one’s self-esteem because I’m constantly saying to myself, ‘I’m not good enough, my body’s not good enough, my legs are too big, my stomach’s too flabby’,” says one friend of mine, a 47-year-old entrepreneur and mother of two who has been fighting these feelings for the last 35 years (since she was 12 and her parents told her she was “chubby”). Though she’s long been a healthy weight, and enjoys a wide variety of activities including surfing and dancing, she says: “I can see the amount of time I’ve wasted in my life dieting, and thinking about food so much and counting calories.”

They’re feelings Tan-Kristanto hears a lot from patients, particularly those who present with depression and anxiety. “The shame is a feeling that you are defective,” she says. But there’s a reason so many of us have these feelings: evolution.

“Our brains are hard-wired to be Velcro for negatives and Teflon for positives, so we’re naturally our own biggest critics, regardless of how intelligent or educated we are in many ways,” says Tan-Kristanto, a director of the Australian Clinical Psychology Association. “Our survival and ability to continue living and thriving as a species requires us to be more aware of the dangers in our life. So we need to look for the threats in our life to be able to survive and reproduce.”

In “caveman days” the risk was a sabre-tooth tiger. In modern times, it’s anything that can threaten our ability to fit in, get our next job and find a great partner.

“And all of those things are absolutely related to our weight, and humans being a social species, you know our survival and our thriving is in many ways related to how well we fit in cultures. Obviously the expectations of how we look or what we weigh varies across different cultures and different time periods. But it’s still a universal thing that our appearance and our weight is associated with society accepting us, and fitting into cultures.”

I’d always assumed this is something I’d inevitably age out of, especially once I hit my 60s or 70s.Turns out, not necessarily. “She was in her 80s,” says one woman I know, of a woman she knew who was in debilitating pain. It had become so bad that this elderly woman could barely walk. There was a remedy. A particular medication that would alleviate her pain and give her back the use of her legs. No dice. “It came with a possible two-kilo weight gain,” says the woman I know, explaining why the woman in her 80s rejected the treatment, citing her appearance.

Intense fear of gaining weight is just one indication, says Tan-Kristanto, that a person has moved away from a “somewhat helpful” focus on being healthy to “mal adaptive” behaviours that require psychological intervention. Others include: extreme dissatisfaction with body image, “really low self-esteem”, feeling depressed as a result of appearance, avoiding social situations that involve food, repetitive dieting, skipping meals or fasting and exercising even when injured.

As for the rest of us? We need to do our best to drop our shame. “You can be really intelligent and educated, and understanding of the pressures that society puts on you, and you can still struggle sometimes with body image,” says Tan-Kristanto. Accepting this, she says, frees us up to focus on other parts of our life.

“It helps us to be a little more understanding and compassionate, so we’re not fighting things as much, and not being as stuck or fused with those thoughts. It helps us to look at the bigger picture of things.” So does fighting the stigma of our feelings, by sharing them with friends. “I wouldn’t underestimate the value of [having a friend] say, ‘Thank god, it’s not just me’.”

Samantha Selinger-Morris

 

By: Samantha Selinger-Morris

Source: Diet culture: Will we ever stop obsessing about our weight?

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What Are Flavanol-3s? The Tea On The New Dietary Recommendation For This Important Nutrient, According To A Food Scientist

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The smell of freshly baked apple cinnamon raisin bagels (whole grain, of course) and a cup of hot tea or cocoa in the morning takes me back to my grandmother’s kitchen. But would it surprise you that there was some truth to my grandma’s favorite mantra,“an apple a day keeps the doctor away?”

My grandmother lived to be 95 years old and oversaw a 75-plus-acre farm until right before she passed in 2013. I don’t remember a single visit where there weren’t fresh fruits and vegetables from her garden stacked on the counter, and apples from my family’s orchard. She also always had a pitcher of freshly brewed iced tea (remember that as you read this article). She drank five cups of unsweetened iced tea every day for as long as I can remember.

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As it turns out, my grandmother was on the right track for long-term health and vitality. She had low blood pressure, normal cholesterol levels and no issues with her blood sugar levels. So, it wasn’t surprising to me that after over a year of reviewing hundreds of millions of dollars and decades of research, our group of internationally-recognized scientists within the Academy of Nutrition and Dietetics published the first intake recommendation around a non-essential set of nutrients called flavan-3-ols.

The intake recommendation—published in Advances in Nutrition—recommends that 400 to 600 milligrams daily of flavan-3-ols may reduce risk associated with cardiovascular disease and diabetes.

So, what exactly does that mean? Below, I explain what flavan-3-ols are—and why this new recommendation is noteworthy.

What Are Dietary Bioactive Compounds?

Food scientists and researchers (like me) are learning more and more about the benefits of specific plant compounds called bioactives. The National Institutes of Health (NIH) defines bioactives as “constituents in foods or dietary supplements other than those needed to meet basic human nutritional needs, which are responsible for changes in health status.”

While vitamins and minerals like iron, calcium and vitamin D are essential for the functioning—and even survival—of humans, bioactive compounds (most derived from plants) are not necessarily required to survive, but may have significant health benefits. Examples of bioactive compounds include carotenoids (beta-carotene, lycopene, lutein), flavonoids (flavan-3-ols, anthocyanins, isoflavones), cannabinoids (CBD), phytosterols, glucosinolates and thousands more.

For example, we know that higher intakes of certain foods that contain bioactive compounds can help prevent the onset of most chronic diseases such as heart disease, cancer, type 2 diabetes, Alzheimer’s, dementia and others. After decades of debate, the scientific community has finally decided that the evidence is sufficient to move forward with an official intake recommendation for what is arguably the most studied group of dietary bioactive compounds: The flavan-3-ols.

What Are Flavan-3-ols?

Flavan-3-ols are a sub-group of flavonoids, or healthy plant compounds found in many foods and drinks, such as tea, apples, berries, cocoa and my personal favorite, red wine. Decades of intake recommendations have taught most people that it’s important to consume enough calcium, iron, vitamin C, potassium and other essential nutrients that our bodies need for preventing deficiencies and promoting long-term vitality.

The intake recommendation for flavan-3-ols really isn’t much different, aside from their non-essential nature—meaning you won’t develop scurvy and die from not consuming them, as is the case with vitamin C and other essential nutrients.

Flavan-3-ols aren’t just your typical “antioxidants,” as marketed by many food companies. For decades, research has accumulated consistently demonstrating their ability to help reduce the risk of diet-related conditions such as heart disease, stroke and type 2 diabetes through a variety of mechanisms. They exert protective effects by helping to improve blood pressure, blood flow, cholesterol levels and even blood sugar, among others. Flavan-3-ols have even been shown to help protect the body’s cells from damage as we age.

How to Incorporate Flavan-3-ols Into Your Diet

While many foods contain flavan-3-ols, freshly brewed, unsweetened tea contains the highest amount. You can get flavan-3-ols from other foods that also contain many other nutrients that are important for health, including:

Food or Beverage Serving Flavan-3-ol Content
Brewed tea 1 cup 160 milligrams
Blueberries ½ cup 48 milligrams
Dark chocolate 3 squares 45 milligrams
Blackberries ½ cup 31 milligrams
Raspberries ½ cup 31 milligrams
Red Wine 5-ounces 23 milligrams
Apples 1 small 12 milligrams
Cocoa 1 tablespoon 10 milligrams
Cranberries ½ cup 10 milligrams
Strawberries ½ cup 4 milligrams
Grapes ½ cup 6 milligrams
*Source: USDA

So, when it comes to flavanol-3s, what do us dorky scientists recommend?

“Among the general adult population, we suggest increasing consumption of nutrient-dense foods rich in flavan-3-ols and low (or absent) in added sugars, including but not limited to tea, apples, berries and cocoa,” reads our new dietary recommendation, published in Advances in Nutrition. “Based on moderate quality research, consumption of 400 to 600 milligrams daily of flavan-3-ols may reduce risk associated with cardiovascular disease and diabetes.”

Additionally, we found that, “increasing consumption of dietary flavan-3-ols may help improve blood pressure, cholesterol levels and blood sugar. A continuously growing body of research demonstrates higher consumption may reduce the risk of certain cardiometabolic disease states and related mortality.”

An important caveat: “This is a food-based guideline and not necessarily an endorsement for supplements (e.g., green tea or cocoa extract) as these may cause gastrointestinal irritation and/or liver injury, particularly when taken on an empty stomach.” If you choose to supplement, make sure to stay within the 400 and 600 milligrams recommendation and take them with food.

While I’m partial as the editor-in-chief of the Journal of Dietary Supplements and a longstanding researcher in the field of dietary supplements, my way of incorporating plenty of flavan-3-ols into my daily diet is through modest supplementation with healthy foods. There are lots of flavan-3-ol supplements out there, but with varying quality and safety.

I take CocoaVia because it’s the only supplement to my knowledge with a very large clinical trial of over 21,000 adults that establishes safety and demonstrates preventative effects on cardiovascular disease[1].

Oh, and like my grandma, I drink a freshly brewed cup of unsweet tea just about every day. I guess the flavan-3-ol-rich apple really doesn’t fall far from the tree.

By:

Source: What Are Flavanol-3s? The Tea On The New Dietary Recommendation For This Important Nutrient, According To A Food Scientist – Forbes Health

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Critics:

The Dietary Guidelines for Americans (DGA) provide nutritional advice for Americans who are healthy or who are at risk for chronic disease but do not currently have chronic disease.[1][2] The Guidelines are published every five years by the US Department of Agriculture, together with the US Department of Health and Human Services. Notably, the most recent ninth edition for 2020–25 includes dietary guidelines for children from birth to 23 months.[3]

In addition to the Dietary Guidelines per se, there additional tools for assessing diet and nutrition, including the Healthy Eating Index (HEI) which can be used to assess the quality of a given selection of foods in the context of the Dietary Guidelines.[4] Also provided are additional explanations regarding customization of the Guidelines to individual eating preferences,[4] application of the Guidelines during pregnancy and infancy,[5] the USDA Nutrition Evidence Systematic Review,[6] information about the Nutrition Communicators Network and the MyPlate initiative,[7] information from the National Academies about redesigning the process by which the Dietary Guidelines for Americans are created,[8] and information about dietary guidelines from other nations.

The nominal purpose of the Dietary Guidelines for Americans is to help health professionals and policymakers to advise Americans about healthy choices for their diet; many critics have suggested that the chief purpose is instead to support the commercial interests of agribusiness and food manufacturers.

For the expert panel that developed the new guidelines, 19 of the twenty panel members had conflicts of interest due to ties to the food or pharmaceutical industries with research funding or membership of an advisory/executive board accounting for more than 60% of the documented conflicts of interest. Multiple panel members had connections with one or more of Kellogg, Abbott, Kraft, Mead Johnson, General Mills, Dannon, and the International Life Sciences.[13][14] In formulating the Dietary Guidelines for 2020–2025, the US Federal government rejected the advice of the expert scientific panel that the guidelines set new low targets for consumption of sugar and alcoholic beverages.

The current edition (2020-2025) gives four overarching guidelines: Follow a healthy dietary pattern throughout life; use nutrient-dense food and beverages to reflect personal preferences, cultural traditions, and budgetary considerations; meet dietary food group needs with nutrient-dense foods and beverages within calorie limits; and limit foods and beverages with higher added sugars, saturated fat, and sodium, and limit alcoholic beverages.

In support of these four guidelines, the key recommendations are: avoid added sugars for infants and toddlers and limit added sugars to less than 10% of calories for those 2 years old and older; limit saturated fat to less than 10% of calories starting at age 2; limit sodium to less than 2,300 mg per day (or even less if younger than 14) and limit alcoholic beverages (if consumed) to 2 drinks or less daily for men and 1 drink or less a daily for women. In 2022, the National Academies of Sciences, Engineering, and Medicine issued a new “mid-course correction” report evaluating how well the USDA has followed their 2016 recommendations. Six of the seven recommendations made by the NASEM in 2017 have not been fully adopted; one recommendation could not be assessed by the NASEM.

Since the introduction of the Dietary Guidelines for Americans in 1980, many Americans have followed the recommendations in these guidelines, markedly increasing their consumption of carbohydrates. Since 1980, there has been a marked increase in obesity and diabetes mellitus type 2 in the American population.

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FatBlaster Max Has Just Been Banned Here’s Everything You Need To Know About Diet Supplements

Australia’s regulator has banned FatBlaster Max, an over-the-counter pill that claimed (with no evidence) to be able to help you lose weight. FatBlaster Max can no longer be purchased, after the Therapeutic Goods Administration (TGA) found the company behind the pills registered the medicine with no mention of weightloss properties and failed to produce any evidence substantiating its advertised claim it led to weight loss.

The ban has put over-the-counter weightloss pills back in the spotlight, shining light on an unregulated area that is immensely popular. Studies show one in seven people have tried an over-the-counter weightloss pill, undoubtedly enticed by their promises of helping people lose weight easily and rapidly. But do over-the-counter weightloss pills really work? Here’s everything you need to know about the weightloss supplements currently claiming a big share of Australia’s billion-dollar weight-loss industry.

What exactly are over-the-counter weightloss pills?

Broadly speaking, over-the-counter pills are anything you buy from a pharmacist without a prescription, like cold and flu remedies and paracetamol. Some over-the-counter medications are also available at retailers like supermarkets, service stations and health food stores. Over-the-counter weightloss pills are essentially dietary and herbal supplements marketed and sold with claims of assisting with weight loss.

The important distinction between over-the-counter weightloss pills and weightloss medications prescribed by a doctor is that prescription weightloss drugs – like all pharmaceutical drugs – must go through clinical trials and provide Australia’s drug regulator with evidence of their effectiveness and safety. Worryingly, the distributors of over-the-counter diet pills and supplements are not required to produce any evidence of their products’ efficacy and safety before they hit the Australian market. The TGA only requires them to hold, but not necessarily make freely available, evidence substantiating their claims.

How do over-the-counter weightloss pills help you lose weight?

Over-the-counter weightloss pills usually claim to have several herbal or natural ingredients that help you lose weight in one of four ways:

  1. by suppressing your appetite or making you feel full using ingredients like a tropical fruit called Garcinia cambogia or glucomannan, a dietary fibre made from the root of the konjac plant
  2. by speeding up your metabolism and your body’s ability to burn fat using components like the herb Ephedra sinica or a fatty acid (conjugated linoleic acid) found in meat and dairy products
  3. by blocking your body’s ability to digest things like carbohydrates and fat using Phaseolus vulgaris (also known as the common bean) or a variety of green tea leaf called Camellia sinensis
  4. by absorbing fat in the foods you eat, relying on ingredients like chitosan, a product created using the shells of crustaceans and insects.

Do these weightloss pills work?

In a word: no.

Most advertising for over-the-counter weightloss pills and dietary supplements will proudly claim a product’s results are backed by “clinical trials” and “scientific evidence”, but the reality is a host of independent studies don’t support these claims.Two recent studies by the University of Sydney examined data from more than 120 placebo-controlled trials of herbal and dietary supplements for weight loss, including products featuring the ingredients described above. None of the supplements provided clinically meaningful weight loss.

If they don’t work, why are they allowed to be sold?

Given there are few to no checks and even less accountability when compared to prescription weightloss drugs, the researchers’ findings should come as no surprise.

Recent studies suggest weightloss supplement companies have conducted very few high-quality studies. Many trials are too small, poorly designed and don’t accurately report the composition of the supplements being investigated. This is because there are no guidelines currently covering how these types of trials should be conducted.

The good news is the Australian regulator is taking some action on the claims made by distributors of these weightloss supplements, with the TGA recently banning the sale of FatBlaster Max. While the reality is the most likely thing to be damaged by over-the-counter weightloss pills is your hip pocket, the TGA’s action also serves as an important reminder that the safety of over-the-counter weightloss supplements can never be guaranteed.

Several products have been banned from sale around the world after causing serious health problems. This includes the TGA and America’s Food and Drug Administration banning dietary supplements containing ephedra in 2018, when supplements containing this stimulant herb were associated with cases of heart attack, seizure, stroke and sudden death.

Real harm is also caused by the over-the-counter weightloss industry feeding on people’s desire for a quick fix to achieve rapid weight loss. The reality is there is no wonder pill. Losing weight and achieving lasting results comes down to: following evidence-based care from health-care professionals and making meaningful changes to your diet, exercise and lifestyle that you can sustain for life. A spokesperson for FatBlaster said the company is disappointed with the TGA’s decision and it is evaluating options for next steps.

It said the TGA’s requirements had changed during the years that FatBlaster Max Tablets have been on the market and the company has taken great care to update all packaging, advertising and claims to ensure compliance with these requirements. The listing cancellation does not impact the wider FatBlaster range.

By :

Source: FatBlaster Max has just been banned. Why? Here’s everything you need to know about diet supplements

Critics  Mayo Clinic Staff

Are you an adult who has serious health problems because of your weight? Have you tried diet and exercise but haven’t been able to lose enough weight? If you answered yes to these questions, a prescription weight-loss drug may be an option for you. You should know, however, that prescription weight-loss drugs are used in addition to — not instead of — diet and exercise.

Who is a candidate for weight-loss drugs?

Your doctor may consider a weight-loss drug for you if you haven’t been able to lose weight through diet and exercise and you meet one of the following:

  • Your body mass index (BMI) is greater than 30.
  • Your BMI is greater than 27 and you have a serious medical problem related to obesity, such as diabetes or high blood pressure.

Before selecting a medicine for you, your doctor will consider your history and health challenges. Then your doctor will talk with you about the pros and cons of prescription weight-loss drugs. It’s important to note that weight-loss drugs aren’t for everyone. For example, prescription weight-loss drugs shouldn’t be used if you’re trying to get pregnant, are pregnant or are breast-feeding.

How well do weight-loss drugs work?

Prescription weight-loss drugs approved for long-term use (more than 12 weeks) produce significant weight loss compared with placebo. The combination of weight-loss medication and lifestyle changes results in greater weight loss than lifestyle changes do alone. Over the course of a year, that can mean a weight loss of 3% to 7% of total body weight above that achieved with lifestyle changes alone. That may seem like a modest amount. But a sustained weight loss of 5% to 10% can have important health benefits, such as lowering blood pressure, blood sugar and triglyceride levels.

What you should know about weight-loss drugs

Mild side effects, such as nausea, constipation or diarrhea, are common. They may lessen over time. Rarely, serious side effects can occur. For this reason, it’s important to thoroughly discuss treatment options with your doctor.Weight-loss drugs can be expensive and aren’t always paid for by insurance. Ask your insurance company about coverage. Many people gain back some of the weight they lost when they stop taking weight-loss drugs. However, adopting healthy lifestyle habits may help limit weight gain.

How long does drug therapy last?

How long you’ll take a weight-loss drug depends on if the drug helps you lose weight. If you’ve lost enough weight to improve your health and you haven’t had serious side effects, your doctor may suggest that you take the drug indefinitely. If you haven’t lost at least 5% of your body weight after three to six months on the full dose of a drug, your doctor will probably change your treatment and may switch you to a different weight-loss drug.

What drugs are approved for weight loss?

Four weight-loss drugs have been approved by the U.S. Food and Drug Administration for long-term use:

  • Bupropion-naltrexone (Contrave)
  • Liraglutide (Saxenda)
  • Orlistat (Xenical)
  • Phentermine-topiramate (Qsymia)

Most prescription weight-loss drugs work by decreasing appetite or increasing feelings of fullness. Some do both. The exception is orlistat. It works by interfering with absorption of fat.

Bupropion-naltrexone

Bupropion-naltrexone is a combination drug. Naltrexone is used to treat alcohol and opioid dependence. Bupropion is an antidepressant and quit-smoking aid. Like all antidepressants, bupropion carries a warning about suicide risk. Bupropion-naltrexone can raise blood pressure, and monitoring is necessary at the start of treatment. Common side effects include nausea, headache and constipation.

Liraglutide

Liraglutide is also used to manage diabetes. Unlike other weight-loss drugs, liraglutide is given by injection. Nausea is a common complaint. Vomiting may limit its use.

Orlistat

Orlistat is also available in a reduced-strength form without a prescription (Alli). Orlistat can cause bothersome gastrointestinal side effects, such as flatulence and loose stools. You need to follow a low-fat diet when taking this medicine. Rare cases of serious liver injury have been reported with orlistat. However, no cause-and-effect relationship has been established.

Phentermine-topiramate

Phentermine-topiramate is a combination of a weight-loss drug (phentermine) and an anticonvulsant (topiramate). Phentermine has the potential to be abused because it acts like an amphetamine. Other possible side effects include an increase in heart rate and blood pressure, insomnia, constipation, and nervousness. Topiramate increases the risk of birth defects. Phentermine by itself (Adipex-P, Lomaira) is also used for weight loss. It’s one of four similar weight-loss drugs approved for short-term use (less than 12 weeks). The other drugs in this group aren’t widely prescribed.

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4 Japanese Dieting Tricks I Used To Lose 20 Pounds

For someone who played sports throughout the majority of her life, I admit I was never good at portion control or exercising for weight loss. My teammates were extremely lean while I looked — as my brother would say — chonky.

I didn’t have the best relationship with my body so I wanted to slim down and feel better about it, but I couldn’t find anything in the U.S that I felt like I could realistically accomplish. To be honest, the fitness culture in this country scares me. I knew I didn’t want to drink Kombucha every day or attend expensive SoulCycle classes for the rest of my life.

When I lived in Japan for a couple of years, I was shocked by the not-so-intense fitness culture. None of my peers went to the gym, drank protein smoothies, or ate granola bars for meals. Throughout my time learning about their culture, I realized that the health culture in Japan gravitates towards prevention rather than cure, which is different from the US philosophy.

Rather than overworking the body to compensate for the overconsumption of high-calorie food, Japanese people eat balanced meals and walk miles for commute every day. Not many people go to the gym or buy expensive products to sustain their because their daily routine is already healthy.

I’m going to introduce 4 Japanese dieting tricks I’ve picked up while living with my family in Japan for a few years. These were all so easy to implement in my day-to-day routine, and they’ve helped me lose 20 pounds in a year without doing anything rigorous that my peers in the U.S were doing. I also believe these tricks will be helpful for those who can’t exercise due to physical injuries or those who find themselves constantly thinking: “I never have time in my day to do something more.”

1. Relax in a half-body bath every other day

A half-body bath may sound silly, but it’s essentially taking a bath while immersing only half of our bodies. The key is to take a relatively longer and warmer bath, which helps speed up our metabolism. The recommended bath time is typically 20~30 minutes — anything longer than that can burden your body and have counter effects.

A long bath of 20~30 minutes is a similar concept to a spa, which is also a large part of Eastern culture. A longer bath usually makes me start sweating after 5~10 minutes into the process, and similar to a spa, it can start to feel uncomfortable. To make this easier, I take my phone or a book to read to the bathtub so the 30 minutes don’t feel too distressing. Taking a half-body bath has become my favorite part of the day when I get to relax and spend time alone.

Americans tend to prefer showering over bathing, but the opposite is true in Japan. I used to shower every day, but I switched to bathing a few times a week and showering the other days. The trick is to take a bath in 100~106 degrees Fahrenheit water as opposed to the 92-degree bath that is recommended in the U.S.

I immerse half of my body until the water level sits right below my chest. A full-body bath in hot water feels constricting on my lungs and heart, but a half-body bath is comfortable enough to take for half an hour, if not less.

If the temperature goes down during the duration of the bath, I like to add some more hot water to bring the temperature back up to the stated range. Japanese bathtubs typically come with a thermometer that allows me to easily set the water temperature. In the U.S where this isn’t the case, I fill up the bath then add hot or cold water to adjust the temperature.

You may ask, why is this a common dieting technique in Japan? Well, taking a half-body bath makes it easier to stay in the bath longer while the hot temperature of the water heats up the body and accelerates the calorie-burning process. The total calories burned per bath are not high enough to be effective for weight loss on their own, but doing it consistently (like every other day of the week) will speed up the metabolism, improve the skin, and get rid of bloatedness. I’ve found it a great way to detox my body and experienced gradual weight loss after a couple of weeks of consistently trying out this method.

When I first started taking half-body baths, all the sweating made me feel uncomfortable and dehydrated. Drinking lots of water before doing this is important to stay hydrated and avoid passing out in the bathtub!

2. Replace rice or spaghetti with konjac

I learned this trick from my Japanese mom who highly encouraged me to eat konjac, also called yam cake. She herself lost over 15 pounds from integrating konjac in two of her meals per day, which she started doing as she could not exercise due to her asthma. This diet has boosted her confidence as she started to feel self-conscious of her stomach that came with age. To this day, my 52-year-old mom is often mistaken to be in her early 40’s, and she attributes it entirely to her konjac diet.

Konjac tastes pretty much like nothing or just a little bit salty, so it’s easy to cook konjac with pretty much anything as a substitute for rice or wheat noodles and it’ll take on the flavor of whatever you cook with.

When I cook rice, I mix the rice grains with konjac and cook it together in a rice cooker. This has helped me easily integrate konjac into my daily diet. Another option would be to buy konjac rice, which is konjac noodles in the form of rice. Konjac rice is made of , bringing down my daily carb consumption.

Konjac is also a great alternative to wheat noodles, which are high in carbohydrates and eventually get converted to sugar in the body. My personal favorite is containing very low carbs and are rich in glucomannan fiber. Glucomannan is recognized as an solution for patients with diabetes or high cholesterol.

Konjac is widely used in the Eastern world for weight loss and cholesterol management. The reason is that it is rich in water-soluble fiber that helps . Konjac also tends to expand in the stomach, slow down the speed at which the digestive system empties, and keep me fuller for longer. This is similar to the feeling of eating vegetables as they also tend to help us gain the satisfaction of feeling full while also not increasing sugar and calorie intake. Konjac is inexpensive too ($1.69 for 255 grams), which means I can skip out on all the expensive Sweetgreen meals.

3. Chew your food more, almost excessively

This trick is most effective for people who tend to binge eat or struggle with portion control. Chewing a lot helps the feeling of “full” last longer.

Chewing food promotes digestion in a timely manner. If we swallow our food without chewing it properly, there are two side effects: 1) The stomach has a difficult time digesting food, and 2) The saliva cannot break down the food. Saliva has amylase and lipase that help break down food and, on top of that, has an antibacterial effect. Chewing food almost excessively lets our saliva do its job, which can be extremely powerful.

In addition, chewing alone releases histamine to the brain that tricks it into thinking that we’re full. It’s a simple mind trick, but I found myself eating smaller portions when I remind myself to keep chewing. The trick is to chew at least 30 times for each bite of food, alternating between chewing on the right and left sides of your mouth. We tend to have a “favorite” side to chew on, but chewing with only one side is tougher on your jaw and is said to cause an imbalanced body.

In Japan, it’s a common understanding that there are two types of bodies: 1) a healthy body that can lose weight, and 2) an imbalanced body that is more resistant to weight loss. The first step to weight loss is building a body that can easily lose weight. To do this, Japanese people speed up their metabolism by taking half-body baths and chewing at least 30 times.

4. Eat vegetables first

This is ingrained in Japanese culture, in which your favorite aunties will insist that you eat your vegetables before consuming other foods. Japanese meals traditionally come in a healthy balance of grains, protein, and vegetables, and Japanese people always start tackling their vegetables before indulging in the protein and grains.

This trick is partially psychological, as eating vegetables first makes us feel fuller before eating other foods. Again, this helped me a lot with portion control. Vegetables also have a lot of fiber, which is known to help with digestion.

That’s not why Japanese people eat vegetables first, though. They actually eat vegetables first because they say there is a strong correlation between insulin and weight loss. My Japanese mom explained it to me like this:

When the body absorbs sugar from the food that we eat, the sugar level spikes up. Then the sugar that we consume gets converted into energy, helping us get tasks done and go about our day-to-day. Then our pancreas releases insulin into our bodies.

Insulin plays a role in bringing down sugar levels and turning the sugar that hasn’t been converted to energy, into fat. In other words, if the sugar level spikes too quickly and too much insulin is released, it becomes easier for our bodies to build up fat. That’s why when we eat rice, bread, or snacks when we’re on an empty stomach, our sugar levels rise up too quickly and an abundance of insulin is pushed out into our bodies.

This trick works because eating vegetables on an empty stomach, before eating other foods, prevents the sugar level from spiking up and insulin from being mass released. Japanese people say that eating vegetables first helps create a body that is more resistant to weight gain.

Some find it easier to lose weight while others find it more difficult. This was an interesting argument to me because I never thought about how people have different body types. While there are multiple explanations for this, Japanese people say that our habits dictate whether we have a body that is “easy to lose weight” versus the opposite.

Doing yoga, having a good posture, and walking often— these Eastern health habits all play a part in building a body that can lose weight.

What really surprised me the most was that these habits were common sense to people living in Japan. None of my friends or colleagues went to the gym — in fact, none of them carved out a time in their day to become skinny. They all ate healthily, walked a few miles per day, and remembered these simple tricks to maintain their health and wellness.

I didn’t see drastic results in the short term because I wasn’t forcing my body to go through drastic changes. But I trusted the process, focused on consistency, and I feel like I have a much better relationship with my body now.

I think of food and exercise as a way to treat and show love to my body. Eating protein-rich food and drinking lots of water make my body happy. If I start out with a mile and gradually work my way up to 5 miles, my body feels great after the run. I don’t want to make my body go through drastic changes and stress it out too much because it’s the one and only vessel for our soul. So let’s start small and make long-lasting effects through these 4 tricks:

  1. Take a half-body bath a few times a week to speed up metabolism.
  2. Replace carbs with konjac to lower sugar intake.
  3. Chew every bite at least 30 times to make sure the saliva is doing its work.
  4. Eat vegetables first to become resistant to weight gain.

By: /

Source: 4 Japanese Dieting Tricks I Used to Lose 20 Pounds | by Project HBE | May, 2021 | Ascent Publication

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Critics:

Japanese cuisine encompasses the regional and traditional foods of Japan, which have developed through centuries of political, economic, and social changes. The traditional cuisine of Japan (Japanese: washoku) is based on rice with miso soup and other dishes; there is an emphasis on seasonal ingredients. Side dishes often consist of fish, pickled vegetables, and vegetables cooked in broth.

Seafood is common, often grilled, but also served raw as sashimi or in sushi. Seafood and vegetables are also deep-fried in a light batter, as tempura. Apart from rice, a staple includes noodles, such as soba and udon. Japan also has many simmered dishes such as fish products in broth called oden, or beef in sukiyaki and nikujaga.

Historically influenced by Chinese cuisine, Japanese cuisine has also opened up to influence from Western cuisines in the modern era. Dishes inspired by foreign food—in particular Chinese food—like ramen and gyōza, as well as foods like spaghetti, curry, and hamburgers, have been adapted to Japanese tastes and ingredients.

Traditionally, the Japanese shunned meat because of Buddhism, but with the modernization of Japan in the 1880s, meat-based dishes such as tonkatsu and yakiniku have become common. Japanese cuisine, particularly sushi and ramen, has become popular throughout the world.

In 2011, Japan overtook France to become the country with the most 3-starred Michelin restaurants; as of 2018, the capital Tokyo has maintained the title of the city with the most 3-starred restaurants in the world. In 2013, Japanese cuisine was added to the Unesco intangible heritage list.

See also

Can Substituting Sugar With Stevia Benefit Weight Loss?

https://i0.wp.com/onlinemarketingscoops.com/wp-content/uploads/2021/02/signs-of-weight-loss-te-main-200727_98506497de17b6072ca7c8c987525d54.jpg?resize=840%2C420&ssl=1

The bottom line is that the only way to lose weight is to create a calorie deficit by eating fewer calories than your body burns for energy. There are many ways to accomplish this, and targeting added sugars and replacing them with stevia is an easy and tasty fix.

Research has shown that subjects given stevia-containing foods or beverages consumed fewer calories throughout the day. (2,3)

The Truth About Added Sugars

It seems like everything we read talks about avoiding carbs and sugar.In the U.S., the average intake of added sugars reaches up to 270 calories or more than 13 percent of calories per day based on an average 2000 calorie diet.

Not surprisingly, the largest source of added sugars in the typical diet is beverages, including soft drinks, fruit drinks, sweetened coffee and tea, energy drinks, alcoholic beverages, and flavored waters. They account for almost half (47%) of all added sugars consumed by the U.S. population.

The other major source of added sugars is snacks and sweets.(1) Most people don’t realize how much sugar they consume from other sources like marinades, sauces, salad dressings, yogurt, crackers and other items that don’t “seem sweet.”

The 2015-2020 U.S. Dietary Guidelines for Americans recommends limiting added sugars to less than 10% of total calories or about 50 grams per day based on 2000 calories.

If your body needs fewer calories based on size, age, and activity level, the gram limits are even lower.

To take it a step further, the American Heart Association recommends limiting added sugars to 24g grams per day (6 teaspoons) for women and 36 grams per day (9 teaspoons) for men.

It’s obviously an area of concern in our standard American diet as the term “added sugars” appeared 138 times in the dietary guidelines report!

Knowing Your Limit for Added Sugars

Simply put, consumption of added sugars can make it difficult for people desiring to lose weight to meet their nutrient needs while staying within calorie limits.

Whenever anyone restricts total calories, everything eaten needs to contain more nutrients to make sure you get what you need for proper fueling while limiting total calories. One of the simplest strategies is to limit added sugars.

Why? Because they are more often found in foods that do not provide quality vitamins, minerals, and antioxidants that we look for to help prevent lifestyle diseases like heart disease, diabetes, and cancers.

That’s where products like stevia fit in.

Can Stevia Help with Weight Loss?

Since stevia is a plant-based, zero-calorie sweetener with a taste 50-350 times sweeter than sugar, a little goes a long way. By substituting stevia for sugar in your daily routine, there are many ways to cut total calories and sugar grams.

  1. Using stevia to sweeten your coffee or tea (hot or iced), saves 16 calories per teaspoon over sugar. A few cups per day with a few teaspoons each can really add up quickly. Each stevia packet is formulated to equal the sweetness of 2 teaspoons of sugar. Take some with you to your favorite coffeehouse or restaurant and add your own.
  2. Instead of eating pre-sweetened Greek yogurt with up to 20 grams of sugar, start with the plain variety and add your own stevia, vanilla extract, cinnamon and fruit.
  3. Swap stevia for sugar, honey or maple syrup in your oatmeal, homemade salad dressings, baked goods and other recipes that call for sugar. Even subbing in ½ the amount in a recipe can make a big difference.

We would love to hear your sugar swap success stories. How do you enjoy Pyure Organic Stevia?

References:

  1. Dietary Guidelines for Americans 2015- 2018, 8th edition, Added Sugars page 54: https://health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf
  2. Anton SD, Martin CK, Han H, Coulon S, Cefalu WT, Geiselman P, Williamson DA. Effects of stevia, aspartame, and sucrose on food intake, satiety, and postprandial glucose and insulin levels. Appetite 2010;55:37–43.
  3. Tey SL, Salleh NB, Henry J, Forde CG. Effects of aspartame-, monk fruit-, stevia- and sucrose-sweetened beverages on postprandial glucose, insulin and energy intake. Int J Obes (Lond) 2017;41:450–7.

Source: Can Substituting Sugar with Stevia Benefit Weight Loss?

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Is stevia dangerous for our health? Can stevia affect fertility levels? If stevia is safe, what amount is safe for us to eat? What other sweeteners are safe to eat? What sweeteners does Dr Greger recommend? Are there any studies on the safety of stevia? Keep listening as Dr Michael Greger answers these questions…….
This is for educational purposes only and no copyright infringement is intended. Videos; Dr Greger’s Q & A https://www.facebook.com/pg/Nutrition… Stevia vids http://nutritionfacts.org/?fwp_search… Erythritol http://nutritionfacts.org/video/eryth… Studies; Gut bacteria and Stevia https://www.ncbi.nlm.nih.gov/pubmed/8… World Health Evaluation https://www.ncbi.nlm.nih.gov/pubmed/2… Effects of stevia on health https://www.ncbi.nlm.nih.gov/pubmed/1… https://www.ncbi.nlm.nih.gov/pubmed/2… Stevia and Fertility https://www.ncbi.nlm.nih.gov/pubmed/1… https://www.ncbi.nlm.nih.gov/pubmed/2… Dr Greger’s YouTube Channel https://www.youtube.com/user/Nutritio…
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