All the explanations and recommendations are based on published research and clinical experiences. You can even click on the references and it will take you to the original abstracts.

If you don’t want to read the scientific explanations documenting why the recommendations are effective, click here on summary which lists an easy way to implement the information.

Weight Loss

Losing weight and keeping it off means you have to adapt new habits long term. There are many ways to temporarily lose weight, but there are not that many ways to lose weight a healthy way and avoid gaining it all back again.

There are still people who believe that it does not matter where you get the calories from, you will lose or gain the same amount of weight as long as you eat the same amount of calories. This is however not true. Research has shown that all calories are not equal (Claesson AL, et al. 2009). In this study the participants were healthy men and women. One group was told to snack on candy and the other group to snack on peanuts, the study lasted for 14 days. The calorie intake was the same for both of the snacks. The interesting results showed that the waist circumference and body weight only increased significantly in the candy group.

Research has also documented that study participants eating a low glycemic index breakfast and then walking 3 hours later had higher fat oxidation (burned more fat) than the participants eating a high glycemic index breakfast (Stevenson EJ, et al. 2009).

 

Recommendations

Low glycemic index high nutrient meals are what you should eat if you want to increase the loss of fat and get a slimmer waist. Even people with a gene associated with higher body weight had, after following the Mediterranean style diet for years, a lower body weight than people not having this gene, but not following the Mediterranean style diet (Razquin C, et al. 2010).

The Mediterranean style diet has also been documented to contribute to a more stable weight loss (Garualet M, Perez de Heredia F. 2010).

For easy implementation of these principles and types of meals you can read the book “The Food Connection.” Explanations with research references and easy to make recipes are included in the book, click here.

 

Summary

Weight loss

Follow the dietary recommendations in the book “The Food Connection.”

Be strict for 4 weeks for best results.

Flax seeds – It is recommended to take 2 tablespoons of flax seeds and grind them up in a coffee grinder. You can mix them in a glass of water and drink it down before you eat breakfast and you can also do the same thing before dinner. You can also sprinkle the ground up seeds on food if you prefer. Start taking it once daily to be sure you don’t have an allergic reaction to it, and then increase it to twice daily.

The flax seeds will slow down the absorption of the glucose in the meal and it will also make you feel more full.

 

 

References:

Claesson AL, Ernersson A, Lindström T, Nystrom FH. Two weeks of overfeeding with candy, but not peanuts, increases insulin levels and body weight. Scand J Clin Lab Invest. 2009;69(5):598-605.

Garaulet M, Pérez de Heredia F. Behavioural therapy in the treatment of obesity (II): role of the Mediterranean diet. Nutr Hosp. 2010 Feb;25(1):9-17.

Razquin C, Martinez JA, Martinez-Gonzalez MA, Bes-Rastrollo M, Fernández-Crehuet J, Marti A. A 3-year intervention with a Mediterranean diet modified the association between the rs9939609 gene variant in FTO and body weight changes. Int J Obes (Lond). 2010 Feb;34(2):266-72. Epub 2009 Nov 17.

Stevenson EJ, Astbury NM, Simpson EJ, Taylor MA, Macdonald IA. Fat oxidation during exercise and satiety during recovery are increased following a low-glycemic index breakfast in sedentary women. J Nutr. 2009 May;139(5):890-7. Epub 2009 Mar 25.

 

 

 

 

 

 

 

 

 

 

The information on this website is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. The information and products on this website are not intended to diagnose, treat, cure or prevent any disease.