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What is Fiber and How Can It Help With Weight Loss

Dietary fiber is a kind of carbohydrate found in plant food. So, while your gut microbiome can feed on it, your body cannot absorb it.

Consequently, while it helps make you feel full, fiber is not used as energy or stored as fat.

And anytime  you can feel fuller without taking in extra calories this can help increase weight loss.

Fermentation is the only thing that happens in your colon and then it is excreted. This is true of both soluble and insoluble fibers.

Fiber in whole grains can help with weight loss by increasing satiety

 

Soluble Fiber Slows Digestion

Soluble fiber dissolves in your stomach into a gel that slows down digestion. This prolongs satiety, or your feelings of hunger.

Finally, this gel also helps lower blood levels of glucose and cholesterol.

The pectin fiber in this apple helps increase weight loss by increase satiety

Insoluble Fiber Prolongs Satiety

Insoluble fiber does not dissolve in your stomach.

Instead, it “scrubs” your digestive tract and adds bulk to your stools.

Therefore, this helps speeds up digestion, yet it also prolongs satiety.

And this is in part due to the short-chain fatty acids born from its fermentation by the gut microbiome.

Fiber Enhances Weight Loss Through Hormones

In theory, fiber enhances weight loss by decreasing appetite through hormonal signaling.

In the case of soluble fibers, it delays digestion.

Only a small minority of studies have reported an effect on weight loss.

But this could have been due to the design of the remaining studies that didn’t show one.

Let’s be logical about this. Anything that increases digestion time and makes you feel fuller for longer, is going to help:

1. Reduce hunger pangs and cravings
2. Increase the time between meals when you want to eat again

These should make it easier to lose weight.

What is an ITF and How Can It Help Increase Weight Loss?

Some of the fibers investigated were different types of inulin-type fructans (ITFs).

I found three studies on ITFs that noted an effect on weight loss.

One used yacón syrup and the two others Synergy1, a proprietary enriched form of inulin.

Natural Sources of ITF’s

Here are some natural sources of ITFs:

  • asparagus
  •  bananas
  • chicory roots
  • dahlia tubers
  • garlic
  • Jerusalem artichokes
  • leeks
  • onions
  • wheat

Bottom Line:

Increasing your fiber does your body a LOT of good. Helping with weight loss only being one of them.

Pass the bran please… 😉

Special Thanks to the good folks at Examine.com for compiling this info.

Categories : Weight loss tips
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West Palm Beach, USA – April 12, 2011: Product shot of three different brands of zero calorie sweeteners: Sweet N Low in pink, Equal in blue, and Splenda in yellow. Each brand is an artificial sweetener used as a sugar substitute.

To cut calories yet keep the sweet taste, non-nutritive sweeteners (NNS) are a staple of some people’s diets. But the effect of NNS on weight loss still isn’t fully understood. Some studies pointing to a bit of weight loss, while others show a neutral effect or even weight gain. The effect is probably dependent on the specific person using the sweetener.
 
There is correlation between artificial sweeteners enhancing appetite[1][2] and increasing hunger[3]. This tends to increase food consumption[2][4][5] and lead to weight gain. We have known this since the 1980s. There are also connections between artificial sweetener intake and increased risk for metabolic syndrome [6][7][8][9]. But it could be correlational evidence. Those using the largest amounts of NNS may simply have a predisposition for overeating and weight gain.
 
Another school of thought is that sweet taste, in the absence of calories, is causing people to eat more food elsewhere in their diet. But how would this work? Researchers hypothesized that the physiological response to sweet taste may be coupled to the energy content of food. Disrupting this balance could wreak havoc on appetite control and energy homeostasis.[10] Although a promising idea that seemed to be consistent with evidence in animal models,[11][12][13] lack of any known mechanism kept the concept at the theoretical stage.
 
The connection between NNS and appetite has remained a mystery, until Wang et. al published a potential breakthrough in the Journal Cell Metabolism. (See issue 23 of ERD for a detailed analysis of this study)

Although they lack the calories of sugar, the impact of non-nutritive sweeteners on body weight isn’t understood. A recent study looked at the specific mechanisms that might play a role.

Delving into appetite mechanisms, using fruit flies

To examine the connection between NNS and weight gain, fruit flies were the go-to model. While this may seem to have questionable relevance to humans, fruit flies have some big advantages as an experimental model. They are easy to genetically manipulate, have short life-cycles, and are cheap to keep in the lab. Moreover, they have systems that sense the sweetness and caloric content of food. They also have some of the same insulin signaling and taste-reward pathways that are present in humans.[14]
 
The flies were fed a sucralose-sweetened diet for 5 days. This caused an increase in food intake. It returned to normal only after removal of sucralose from the diet. Sucralose also increased the sensitivity of these flies to sweet taste. This again was a reversible effect. To rule out the possibility that it was some property of sucralose, and not sweet taste in general that was causing this effect, the researchers used L-glucose, another non-caloric agent that tastes sweet to flies. L-glucose had the same effect as sucralose. This confirmed that sweet taste in and of itself was leading to increased food consumption. The sucralose-fed mice also exhibited impaired glucose homeostasis. They were also hyperactive and had fragmented sleep. These effects have been reported in humans in connection with aspartame, another NNS.[15]

Fruit flies fed sucralose showed a variety of negative effects, including increased food intake and altered glucose homeostasis.

Having demonstrated that sucralose increases appetite in the flies, a key question remained. Was the effect of sucralose on the flies due to sweet taste itself? Or due to an imbalance between sweet taste and the actual energy content of food?
 
To answer this question, experiments compared sucralose head-to head with regular table sugar (sucrose). Sucralose increased food intake. Sucrose, which also tasted sweet to the flies but contained calories, decreased food intake. This suggested that sucralose increased food intake by creating an imbalance between sweetness and calorie content. If this were the case, supplementing the sucralose fed flies with an additional agent that has calories, but no sweet taste, might restore the balance of sweetness vs. energy content. Thus negating the increase in appetite. This is precisely what happened. Researchers gave the sucralose group sorbitol. This is a sugar alcohol that contains calories but does not taste sweet to fruit flies.

Taken together, these results pointed to a conclusion. That decoupling sweet taste from energy intake increased appetite and food consumption. But what was the mechanism? The researchers found an answer through an extra series of experiments. They found that long-term ingestion of sucralose-sweetened food activated the enzyme AMPK in the neuronal system. This caused certain cells to produce NPF, a neuropeptide that promotes hunger. This same signaling pathway was activated by fasting. Indicating that the consumption of synthetically sweetened food created a sweet taste vs. energy imbalance. This mimicked the effects of fasting on the brain.
 
Experiments in mice mirrored results in the flies. 7 days of sucralose consumption in mice significantly increased food intake. This means that from flies to mammals, decoupling sweet taste from the energy content of food can induce a neuronal fasting response. This conspires to increase appetite and food consumption.

Experiments in flies and mice showed that sucralose can increase food intake, through creating an imbalance between sweet taste and energy intake.

So … is it time to sound the alarm on artificial sweeteners?

Evidence from the Wang et al study suggests that creating an imbalance between sweet taste and calorie influx is bad. It could weaken the ability of sweet taste to be perceived as energy intake. Instead triggering a contradictory fasting response that increases appetite.

In other words, it’s like “The Boy who Cried Wolf”. Chronic intake of non-nutritive sweeteners could create a bad situation. Where the brain no longer ‘believes’ that a sweet taste is connected to an influx of energy. If this occurs in humans, it raises a dire possibility. That those using lots of artificial sweeteners could be at risk for unintended weight gain.

This idea is in line with the earlier published studies connecting NNS intake to increased appetite and weight gain in humans. But it is a hard one to prove. The mechanism uncovered by Wang et al has yet to be validated in human subjects. The fact that this novel ‘neuronal fasting pathway’ that integrates hunger, sweetness, and the nutritional content of food is intact from fruit flies to mammals does suggest that it may be time to wave the caution flag where NNS are concerned (after all, humans are mammals!). It is important to emphasize, though, that human studies on NNS and appetite regulation have reported mixed results[16]. This suggests that some individuals may be more affected than others (if at all). And at this point we can only speculate. A Splenda or two in your daily coffee probably is not an issue. But we need to take a closer look at the effects of chronic, high-level NNS intake in certain populations. Especially those that may be more predisposed to obesity or metabolic dysfunction.

Decoupling sweet taste from the usual increase in calories, if it occurs with NNS use, may undermine the ability of some to control food intake. NNS-induced increases in appetite could go unnoticed, leading to unexplained weight gain over time.

Thanks to the good folks over at examine.com for this article. Here is a link to the original article that appeared there: https://examine.com/nutrition/is-it-time-to-sound-the-alarm-on-artificial-sweeteners/ 

Categories : Dieting
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Aug
19

Body By Harry Newsletter

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Harry Johnson’s…

Body By Harry! ®

Insider Tips for Healthy, ‘Well’thy and Vibrant Living

Inside This Issue…
  • The Secrets of People Who Never Get Sick…
  • Four Things Locksmiths Don’t Want You To Know…
  • Fun Facts and Laughs: Most Stolen Items At Home, First Aid Hot and Cold Rules, And More…
  • Trivia Challenge: Win [[Free Movie Tickets For Two]]
  • Your Diet/Health/Supplement/Exercise/Lose Weight Q&A’s: WHAT ARE THE BEST FOODS TO EAT TO REDUCE BELLY FAT??
If you’re not already a subscriber to my free e–newsletter email me to sign–up
Harry Johnson
Body By Harry
407 Lincoln Rd, Suite 8N
Miami Beach, FL 33139
Phone: 786-382-7757
Email: harry@bodybyharry.com
www.HarryJohnsonJr.com
Hey…

I was just looking through my phone when I saw pictures of a trip me and my son made to Typhoon Lagoon earlier this year.

It’s in Orlando, and part of the Disney “World” experience. If you’re a water lover, and especially, a wave-lover, you’ll flip over this place.

There’s a real, ocean-sized wave that gets cranked out of the deep end of a huge pool with an ominous wall.

Here, check out this photo to see what I mean.

Body By Harry

Pretty sick huh?

The passionate surfer in me always comes out whever I see a surfable wave.

I had the best time with my son here, playing all day in the water. “Dad… can we try another ride now…?” hahaha, my poor son. I had to exhaust myself bodysurfing these waves before we could try out another ride in the water park.

Speaking of exhausted…

Are you tired of getting the cold and flu? In today’s Body By Harry!® “Insider Tips” newsletter you’ll get tips to prevent sickness and be healthier this year.

You’ll also learn four insider secrets of locksmiths, and where to stash your cash so it’s safe in your home. Plus funny jokes, a trivia challenge, and lots more

Harry Johnson Jr.

PS.  When you notice people talking about their health, or losing weight, or trying to get in shape in the next few weeks, can you tell them about the free information I provide here?

They may be people needing to get in shape because of a recent health scare they had. Or they’re finally sick and tired of being sick and tired (of being out of shape). You can tell them about my: 7-Day Belly Fat Cure Diet. You’ll look really smart because this diet easily strips fat fast — without counting calories — so the friends you help will really thank you. To request a copy for a friend, simply email me at harry@bodybyharry.comOr forward them this email and direct them to the link above.

Today’s Brain Teaser . . .

How many F’s are in the following sentence?
Finished files are the result of years of
scientific study and also years of experience.

(see answer below)

The Secrets of People Who
Never Get Sick . . .

How do some people never get sick while the rest of us seem to get a cold or the flu at least once a year? Health journalist, Gene Stone, captured the secrets of 25 people who claim to never get sick in his recent book The Secrets of People Who Never Get Sick. If you want to be healthier this year, here are four practical, food-related secrets he discovered to prevent sickness:

1) Garlic.  Researchers at the University of Western Australia found people who started eating garlic regularly reduced their sick days by more than 50%. Garlic has antibacterial and antiviral properties that can help ward off colds or the flu. An easy way to eat more garlic is to include it in a rice or pasta dish a few times a week.

2) Probiotics.  This good bacteria can relieve gastrointestinal conditions and boost your body’s immune system. Probiotics that live in your digestive system make it harder for disease-creating germs to move in. Eat one or more of these probiotic-rich foods each day: yogurt with live cultures, sauerkraut, cottage cheese, or probiotic-fortified soy milk. You can also take a probiotic supplement found in most natural food stores.

3) Brewer’s Yeast.  Most of the brewer’s yeast that you can buy from vitamin or health food stores is an extract from yeast used to ferment beer and wine. Brewer’s yeast contains B vitamins that the body uses to maintain blood cells and the immune system. Take one tablespoon each day in powdered form, dissolved in water, to get your recommended daily allowance of B vitamins. This simple supplement can also lower your risk of some cancers.

4) Vegetables.  There’s a reason your mother always told you to eat your veggies. If you eat a lot of meats and sugars, your diet is probably acidic with not enough alkaline-based foods to balance out your pH levels. Your pH level is a measure of the acidity to alkaline in your body. And recent studies have linked disease to high levels of acidity. Eating vegetables, legumes, and olive oil keeps your body more at a pH “neutral” level and can help you stay healthy.

Stone says, “Since I started researching this book, I haven’t been sick once.” I hope you’ll say the same after trying some of these tips. To preview the contents of “Secrets of People Who Never Get Sick” or order the book, go to: www.amazon.com.

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Blueprints To Your Dream Body!

Did you know there are blueprints to building a better body? Just like a house cannot be built without blueprints, so your body is the same.  It’s called “20 Blueprints To A Perfect Body,” and it’s free (normally it’s $97). To get your free copy CLICK HERE

Four Things Locksmiths Don’t
Want You To Know

If you get locked out of your home or simply need new locks, here are some insider secrets to protect yourself and your pocketbook:

1. Check all your doors before you call.  They often arrive at the house and try another door, find it unlocked and charge you for the service.

2. Be careful of scam artists posing as professionals.  Some quote a great rate on the phone and claim they have a special lock at a higher price when they arrive. Find reputable pros at: www.findalocksmith.com.

3. Replace thumb-turn deadbolts near windows.  Whatever the locksmith says, you need to use a double cylinder lock that uses a key near windows. Why? Because it is too easy for a criminal to break a window, reach in, and unlock the door.

4. Cheap locks are easily defeated.  Purchase a “Grade 2” lockset. It’s more secure and durable than Grade 1, but you don’t need Grade 3 which are for commercial buildings and can be expensive. You may want to ask your locksmith to install high-security locks with keys that can’t be replicated at the hardware store.

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Do You Have A Diet or Exercise or Supplement or Health Question You Want Answered?

Maybe you want to know what’s the best supplement to take while dieting. Or maybe you just need a recommendation for a quick cardio routine, or how to build lean muscle faster…

Either way, I love hearing from all of my good friends and clients. And I’m always looking to answer pressing questions you might have about anything relating to health or getting in shape. If you have a question, tip or idea, please feel free to email me by clicking here, or call me at: 786-382-7757. I’m here to help!

Fun Facts and Laughs . . .

Most Stolen Items At Home . . . 

These are the items reported by the website www.homesalarm.com. Some of them made the list because they are simply easy to find in the average home. In order, the most stolen are:

  1. Cash (see where to stash below)
  2. Tools and building supplies
  3. Home electronics
  4. Bicycles and parts
  5. Jewelry, Furs, and Silver

Best Places to Stash Cash . . . 

You may think you have your stash in a safe place, but burglars know where to look. www.frugaldad.com suggests the following places to hide your cash:

  • In the freezer between used meat trays and wrapped in aluminum foil.
  • Behind the cardboard backing of a picture frame that is hard to reach.
  • Under something heavy like an entertainment center or piano.
  • Inside a used soup can on a shelf.

First Aid Hot and Cold Rules . . .

Knowing when to use hot or cold for injuries can be very confusing. Here are the general rules.

Heat increases circulation. Use it for chronic pain like tight muscles in your lower back.

Cold reduces inflammation. Acute injuries such as a newly sprained ankle can benefit from applying cold.

Alternating Hot and Cold is helpful when you have soft-tissue damage or overstretched ligaments. Try 20 minutes of cold each hour in the first 24 hours. Applying 20 minutes of warmth each hour for a few more days should reduce affects of injury. If you still have inflammation after 72 hours, you should call a doctor.

Have A Laugh — “What Do You Say?” . . .

I was visiting an office when a woman walked in with her 3-week old baby and her seven-year-old son.

Turns out she was on maternity leave, and just visiting coworkers.

Of course everyone gathered around the new toddler, while the young boy asked, “Mommy, can I have some money to buy a soda?”

“What do you say?” she asked.

Respectfully, the boy replied, “You’re thin and beautiful.”

With a smile, the woman immediately pulls out her purse and hands him money for a soda.

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Thank You! Thank You! Thank You!
Thank You! Thank You!

Thanks to all of my clients and friends who support my practice and graciously referred me to your friends and family! I like to build my business based on the positive comments and referrals from people just like you. I couldn’t do it without you!

Special thanks to the 937 new people who joined my list in the past month. You are very appreciated!

Trivia Challenge for the Month…

“Who Else Wants To Win Movie Tickets For Two?”

Guess who won last month’s Trivia Question? I’m pleased to announce the two lucky winners of last month’s quiz. And the winners are…drum roll please: Jose Crespo from Ft. Lauderdale, FL and Jed Methias from Indianapolis, IN were the first two people to correctly answer my quiz question.

Who won the World Series in 1903?


a) Yankees    b) Red Sox    c) Americans    d) Giants

The answer is c) Americans. You may have answered the Boston Red Sox, but at the time, the name of the team was the Boston Americans. So, let’s move on to this month’s trivia question.

What is the most populated time zone in North America?

a) Pacificb) Eastern

c) Central

d) Mountain

EMAIL ME AT: harry@bodybyharry.com  And You Could Be One Of My Next Winners!

Brain Teaser Answer:

If your answer was three, you counted like most people.
Actually, the correct answer is six. Our brain has difficulty processing the word “of” as containing the letter F because
it sounds like the letter V when pronounced.

Thanks For Thinking of Me!

Did you know I can help you or any of your friends or family get healthier and live more productive, happier lives? Thanks for keeping me in mind with your referrals…and spreading the word about my services.

Health and Well-thy Q & A . . .

Q.  Will a person with Type 2 diabetes under control end up with the need for insulin?

A.  Maybe you didn’t know this, but Type 2 diabetes is usually a progressive disease. Will you require insulin? That all depends on individual factors that includes, among many other factors, weight, exercise, genetics, hormones and beta-cells, those cells that produce insulin in your pancreas. Research shows that managing your diabetes early in the disease process can have big payoffs in later years.

Here are a few things to keep in mind:

Exercise has been proven to reduce the symptoms from type II diabetes. Even curing it in some cases.

Diet changes consisting of limiting or eliminating simple carbohydrates from your diet like: bread, white rice, white potatoes, and cereals are crucial. It doesn’t mean you’ll have to stay away from them forever. But until you have your diabetes under control you should try and eliminate them as much as possible.

Weight Loss can help the body utilize insulin better. Having more fat on your body increases insulin resistance.such that their bodies can’t properly utilize the hormone insulin.

Genetics play a role in how easy it is for someone to develop type II diabetes. But it is not usually causal. Type II diabetes is almost always caused by an incorrect diet and a lack of weight-bearing exercise. It is one of the most curable of all our prevalent diseases.

If you’d like to learn more about any health, or diet, or exercise or supplement question, please email me at harry@bodybyharry.com

Or, if you have any other related questions, I’m here to help.

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THANK YOU for reading my Body By Harry!® Insider Tips newsletter.  I wanted to produce a newsletter that has great content and is fun and valuable to you.  Help your friends get more out of life by forwarding this email to them…
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My Interview with Bill Phillips after Winning the Body For Life Contest