Rebound Weight Gain for Yo-Yo Dieters

New Study Explains Rebound Weight Gain

You read the title correctly. In a study published in the American
Journal of Human Biology, researchers studied the sad irony of obesity
in developing food-starved nations. “In the same household, you can
have a chubby kid and a starving kid,” , the lead researcher, stated.

He argues that obesity in developing nations is a result of the body’s
attempts to cope with childhood malnourishment. The phenomena is similar
to yo-yo dieting, where dieters who have deprived themselves gain weight
at faster rates than non-dieters when they begin eating normally again.

Under normal nutritional conditions, humans only absorb about 80 percent
of the nutrients from the food they eat, and the rest of the nutrients
pass through the body. But when deprived of nourishment, the body becomes
a super efficient machine, Frisancho said, pulling all the nutrients
from the food for energy. Further, because humans need a certain percentage
of body fat reserves to stay alive and because it takes more work for
the body to burn fat than carbohydrate, the body in starvation mode
learns to burn carbohydrate for energy and to store fat, rather than
to use the energy for growth.

I have never been a fan of induction stages of dieting, which are often
prolonged beyond the first two weeks of any diet. As demonstrated in
this article, continuous restriction of carbohydrates will only result
in rebound weight gain. That’s why it’s so important to choose the RIGHT
carbs to eat and to maintain a healthy ratio of about 35% of your diet
as high fiber, low glycemic carbs if you want to prevent rebound weight
gain when aiming for a maintenance, healthy diet.

Reduced rate of fat oxidation: a metabolic pathway to obesity in the
developing nations,

Am J Hum Biol. 2003 Jul-Aug;15(4):522-32.


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5 GM Low Carb Snacks For Your Menopause Diet

It’s Easy to Snack on These 5 gm Low Carb Foods
Everyone is looking for the Holy Grail to weight loss, but these 5gm low-carb snacks can turn ANY diet into a low-carb snack weight loss winner!

FRUITS

  • 1/4 cup blueberries or pineapple
  • 1/3 cup raspberries, blackberries, cantaloupe, honeydew or grapes
  • 1/2 cup strawberries
  • 1/2 small apple
  • 1/2 medium-size peachVEGETABLES
  • 1/2 cup peppers
  • 2/3 cup asparagus, broccoli or string beans
  • 1 cup cauliflower or summer squash
  • 1/3 cup onion or carrots
  • 1/4 cup peas or corn
  • 1/5 cup potato
  • 1/2 cup tomato juiceNUTS
  • 2 ounces walnuts
  • 1 TB. almond butter
  • 1 ounce almonds
  • 2 TB. dry roasted cashews
  • 1 ounce hazelnuts
  • 18 kernels macadamia nuts (1.5 ounces)
  • 30 pecan halves
  • 1 ounce pine nuts
  • 25 pistachiosSEEDS
  • 1 TB flax seeds
  • 142 hulled pumpkin seeds
  • 2 TB sunflower seeds
  • 1 ounce watermelon seeds
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    Skip Breakfast and Gain Weight

    Guess which meal is the most important one of your day? It’s BREAKFAST,    the very one we most often skip because of time constraints. Well, if you     need more convincing that you need to start out the day with a healthy meal, read what this new research article discovered.

    Women who regularly skipped their breakfast were more likely to pack
    on the pounds and increase their risk for heart disease than anyone
    else.

    According to the study published in the recent issue of the American Journal
    of Clinical Nutrition,
    women skipped their breakfast for two weeks
    but were found to ear more during the rest of the day,which resulted
    in higher cholesterol levels, and less sensitive to insulin than women
    who ate breakfast every day.

    Researchers followed the effects of eating or skipping breakfast on
    calories consumed and burned throughout the day as well as circulating
    insulin, glucose, and cholesterol levels in 10 healthy women of normal
    weight.

    If you ate breakfast, you actually consumed about 100 fewer calories
    per day and had a better insulin response to eating, suggesting that
    your risk of diabetes was lower. This is known as the Staub-Traugott
    effect, which showed that eating meals closer together determines your
    blood sugar response to the next meal. This also affects your LDL or
    “bad” cholesterol levels,also making them lower, which is a GOOD thing.
    Bunch this all together and the researchers discovered a real negative
    effect from skipping breakfast:Increased cholesterol and insulin levels
    may also increase your risk of heart disease over time.

    You don’t need a research study to understand that skipping breakfast
    has become more common due to misguided efforts to lose weight or time pressures in the morning. So try some quick and easy starters for your day with The Menopause Diet Plan.


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    The Menopause Diet 5 Day Plan to Lose Weight

    Simply nibbling a little protein 10-15 minutes before a meal actually helps you feel satisfied faster and eat less at each meal, says Dr. Gillespie, author of The Menopause Diet. Plus, they’re a great way to use up leftovers. So pick a quick “starter” from our list before you sit down to eat-especially at peak hunger times.

    • 1/2 oz. hard cheese, such as Provolone, Cheddar or Gruyere
    • 1 oz chicken breast, turkey breast or lean roast beef
    • 1/2 hard-boiled egg
    • 5 almonds or walnut halves

    Day 1

    BREAKFAST
    1/3 cup slow-cooking oatmeal
    prepared with 1/2 cup soy milk and sprinkled with 1 Tbs. whey protein powder
    and 1 tsp. raisins

    SNACK
    1 medium apple, 1 oz. string
    cheese

    LUNCH
    1 cup vegetarian chili

    SNACK
    1 cup vegetable soup and 1 medium orange

    DINNER
    Marinated Flank Steak
    In a resealable plastic bag, combine 2 Tbs. lime juice, 2 tsp. each crushed garlic, diced jalapeno, fresh diced cilantro and chopped onions; add 1/3 pound flank steak and refrigerate 1-8 hours. Grill.

    Zucchini Marinara
    Steam unlimited chopped zucchini with fresh chopped spearmint. Serve with 1/2 cup tomato sauce.

    Day 2

    BREAKFAST
    Feta Frittata:
    Beat 2 eggs with 2 Tbs. milk; add 1 Tbs. crumbled feta, 1/4 cup finely grated zucchini and 1 slice cooked Canadian bacon, diced. In small skillet, heat 1 tsp. olive oil; add egg mixture, cover and cook over low heat, 12 minutes.

    SNACK
    1/4 cantaloupe and 1/2 cup yogurt, any flavor

    LUNCH
    Unlimited tomato and arugula with 3 oz. ham, chicken or turkey drizzled with 1-2 Tbs. vinegar, unlimited watermelon.

    SNACK

    Strawberry salad
    Drizzle 2 Tbs. orange juice over 1 cup fresh sliced
    strawberries

    DINNER
    Lemon Grilled Chicken
    In resealable plastic bag, combine 1/8 cup fresh lemon juice, 1 tsp. each thyme, lemon peel and pressed garlic,and two chicken breast halves; refrigerate 1-8 hours. Grill or broil until cooked through.
    Unlimited baby green beans with 1 Tbs. unsalted butter
    1 grilled, boiled or baked red potato drizzled with 1 tsp. olive oil.

    Day 3

    BREAKFAST
    Apple with Dutch Chocolate Dip
    Dip 1 apple cut into wedges in 1 packet of Swiss Miss Fat-Free Sugar-Free chocolate mix.
    1 cup soy milk

    SNACK
    1 cup black bean soup with 1 slice chopped cooked Canadian bacon

    LUNCH
    Chicken and Mandarin Salad
    Top unlimited romaine lettuce and diced red onion with 6 oz. rotisserie chicken, 1/2 can drained mandarin oranges ( reserve liquid). For
    dressing, combine reserved liquid with rice wine vinegar to taste.

    SNACK
    1 cup low-fat yogurt, any flavor,topped with 1/2 cup berries

    DINNER
    Ginger Shrimp in Napa Cabbage
    Combine 6 oz. cooked shrimp with unlimited bean sprouts,
    pickled ginger slices and water chestnuts and 1-2 Tbs. teriyaki sauce; serve rolled in steamed Napa cabbage leaves.


    Baked Asparagus
    In baking dish, mist unlimited asparagus with olive oil cooking spray; bake,covered, at 400 degrees F, 10 minutes.
    1/2 oz. dark chocolate

    Day 4

    BREAKFAST
    Chocolate Peanut Butter Shake
    In blender, combine 1 cup soy milk, 1 packet Swiss Miss Fat-Free
    Sugar-Free chocolate mix, 2 tsp. peanut butter and 3 ice cubes. Blend until smooth.

    SNACK
    Tuna and White Bean Salad
    Top unlimited romaine lettuce with one 4 oz. can water-packed
    tuna, 1/2 cup white beans and unlimited chives, shallots, diced red bell
    pepper; dress with unlimited lemon juice and 1 tsp. olive oil.

    LUNCH
    4 oz. broiled salmon drizzled with lemon juice
    1/2 cup applesauce

    SNACK
    Fourth of July Cottage Cheese
    Mix 1 cup 2% cottage cheese with unlimited blueberries, raspberries and boysenberries

    DINNER
    Chicken Stir-Fry
    In large skillet, heat 1 tsp. peanut oil. Add unlimited sliced watercress, 5 oz. cooked diced chicken, 1/4 cup diced tofu, 1 Tbsp. oyster sauce, 1/4 cup reduced fat chicken broth; cover until heated through and watercress is wilted. Serve over 1/2 cup wild rice and 1 tsp. each chopped pecans and scallions.

    Day 5

    BREAKFAST
    2 scrambled eggs with 3 oz. lox
    1 slice whole-wheat bread

    SNACK
    1 cup fresh sliced fruit
    1 slice toasted raisin bread with 1 Tbs. unsalted butter

    LUNCH
    Unlimited tomato and arugula with
    3 oz. ham, chicken or turkey drizzled wtih 1-2 Tbs. vinegar
    Unlimited watermelon

    SNACK
    Cherry Frappe
    In a blender, puree 1/4 cup each soy milk, apple juice and pitted Bing cherries.Transfer to saucepan and simmer with a cinnamon stick for 2 minutes;chill and serve.

    DINNER
    Seared Black Scallops
    In skillet heat 1 tsp. peanut oil. Toss 5 oz. scallops in 2 tsp. black sesame seeds and add to skillet, stirring, until cooked through.
    1 cup cooked lima beans drizzed with 1 tsp. olive oil

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