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Meal Plan for Weight Loss: A 7-Day Kickstart – Fitbit Blog

Posted: May 21, 2019 at 6:47 pm

Ready to step it up with your Fitbit tracker and set some new health and fitness goals? Thats awesome! Cue the fireworks! But if your ultimate goal is to lose weight, unfortunately, activity alone isnt going to get you thereyou also have to change what you eat. That does not mean you need to do acleanse or detox. But it is possible to get a jump on weight loss,the smart and healthy way. Fitbit Dietitian Tracy Morris developed this kickstart one-week meal plan to help her clients see results, fast. Disclaimers: Please dont try to lose more than 2 pounds per week, or dip below 1200 calories per day, which can compromise your metabolism. This is not a long-term plan, so you definitely dont want to eat this way every week. But its a great way to kick off a weight loss goal, with specific meal and snack ideas, so youll see an initial dropand be extra motivated to keep the momentum going this year. Increase your drive to succeed, and see how many consecutive days your can stay on track, by using Fitbits food logging feature.

Heres the full shopping list for exactly what to buy, and check to make sure you have a few pantry staples on hand. Morris recommends starting on a weekend, so you can make a big pot of veggie soup, and give your body a chance to adjust before diving into a busy week. Her plan cuts carbs for the first couple of days, before slowly reintroducing whole grains. And if you want to mix it up, there are lots more options forhealthy snacks, just make sure to get a serving of fruit or vegetables, along with protein.

Before you start the meal plan, make a pot of the Veggie Soup. Make 2 servings ofOvernight Oats, so they can soak in the fridge. Its also super helpful to prep your veggie snacksmake 4 bags filled with baby carrots and sugar snap peas, and 3 bags filled with broccoli and cauliflower, for alternate days. And if you really want to get ahead, you could also grill the chicken breasts and cook the quinoa and brown rice in advance.

Breakfast: green smoothie (made with banana + cup frozen mango + 1 cup kale + cup plain, low-fat Greek yogurt + small avocado + cup nonfat milk)

Morning snack: 1 apple + 1 oz nuts

Lunch: 2 cups Veggie Soup

Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus

Dinner: 4 oz salmon + 1 cup steamed carrots + 1 cup steamed broccoli + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds

Notes: Bake the salmon at 400F (200C) until firm to the touch, 10 to 15 minutes, depending on the thickness. Chop the carrots and broccoli and steam until tender-crisp, about 5 minutes for the carrots, 3 minutes for the broccoli. Drizzle everything with the teriyaki sauce and sprinkle with the sesame seeds.

Breakfast: berry smoothie (made with banana + 1 cup frozen strawberries + cup plain, low-fat Greek yogurt + cup nonfat milk)

Morning snack: 1 banana + 1 oz nuts

Lunch: 2 cups Veggie Soup

Afternoon snack: 1 cup broccoli & cauliflower + 2 tablespoons tzatziki

Dinner: 4 oz grilled chicken + cup roasted sweet potatoes + 1 cup roasted Brussels sprouts + 1 tablespoon olive oil

Notes: Chop the sweet potatoes and halve the Brussels sprouts, and place on a sheet pan. Drizzle with 2 teaspoons olive oil, season with salt and pepper, and toss to coat. Roast at 450F (230C) until tender, about 15 minutes. Brush the chicken with 1 teaspoon olive oil and season with salt and pepper. Grill over medium-high heat until marked and no longer pink in the center, about 5 minutes per side.

Breakfast: green smoothie (made with banana + cup frozen mango + 1 cup kale + cup plain, low-fat Greek yogurt + small avocado + cup nonfat milk)

Morning snack: 1 cup blueberries + 1 oz nuts

Lunch: 3 oz grilled chicken + cup cooked quinoa + 1 cup cherry tomatoes & chopped cucumber + 2 tablespoons feta cheese + 1 tablespoon vinaigrette

Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus

Dinner: 4 oz mahi-mahi + 1 cup steamed carrots + 1 cup steamed broccoli + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds

Notes: Bake the mahi-mahi at 400F (200C) until firm to the touch, 10 to 15 minutes, depending on the thickness. Chop and steam the carrots and broccoli until tender-crisp, about 5 minutes for the carrots, 3 minutes for the broccoli. Drizzle everything with the teriyaki sauce and sprinkle with the sesame seeds.

Breakfast:Overnight Oats with blueberries (made with cup oats + 1 tablespoon chia seeds + cup nonfat milk + cup plain, low-fat Greek yogurt + cup blueberries)

Morning snack: 1 banana + 1 oz nuts

Lunch: 3 oz tuna + 2 cups mixed greens + 1 cup cherry tomatoes & chopped cucumber + 1 tablespoon vinaigrette

Afternoon snack: 1 cup broccoli & cauliflower + 2 tablespoons tzatziki

Dinner: 4 oz grilled chicken + cup roasted sweet potatoes + 1 cup roasted Brussels sprouts + 1 tablespoon olive oil

Notes: Chop the sweet potatoes and halve the Brussels sprouts, and place on a sheet pan. Drizzle with 2 teaspoons olive oil, season with salt and pepper, and toss to coat. Roast at 450F (230C) until tender, about 15 minutes. Brush the chicken with 1 teaspoon olive oil and season with salt and pepper. Grill over medium-high heat until marked and no longer pink in the center, about 5 minutes per side.

Breakfast:Overnight Oats with blueberries (made with cup oats + 1 tablespoon chia seeds + cup nonfat milk + cup plain, low-fat Greek yogurt + cup blueberries)

Morning snack: 1 apple + 1 oz nuts

Lunch: 3 oz lean deli turkey + avocado + 1 whole-wheat tortilla + 1 cup mixed greens

Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus

Dinner: 4 oz shrimp + 1 cup steamed carrots + 1 cup steamed broccoli + cup cooked brown rice + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds

Notes: Defrost the shrimp under cool running water and pat dry. In a nonstick pan over medium-high heat, toss the shrimp with a little all-natural cooking spray, and cook until bright pink, tightly furled, and warmed through. Chop and steam the carrots and broccoli until tender-crisp, about 5 minutes for the carrots, 3 minutes for the broccoli. Drizzle everything with the teriyaki sauce and sprinkle with the sesame seeds.

Breakfast: 2 slices whole-wheat toast + 2 hard-boiled eggs + hot sauce (optional)

Morning snack: 1 cup blueberries + 1 oz nuts

Lunch: 3 oz smoked salmon + avocado + 1 whole-wheat tortilla + 1 cup mixed greens

Afternoon snack: 1 cup broccoli & cauliflower + 2 tablespoons tzatziki

Dinner: 4 oz lean steak + 1 cup roasted sweet potatoes + 1 cup roasted Brussels sprouts + 1 tablespoon olive oil

Notes: Chop the sweet potatoes and halve the Brussels sprouts, and place on a sheet pan. Drizzle with 2 teaspoons olive oil, season with salt and pepper, and toss to coat. Roast at 450F (230C) until tender, about 15 minutes. Season the steak with salt and pepper. In a frying pan over medium-high heat, warm 1 teaspoon olive oil. Cook the steak until done to your liking, about 3 minutes per side for medium-rare. (Consuming raw or undercooked meats may increase your risk of foodborne illness.)

Breakfast: 1 scrambled egg + cup black beans + 1 whole-wheat tortilla

Morning snack: 1 apple + 1 oz nuts

Lunch: 3 oz lean deli turkey + avocado + 2 slices whole-wheat bread + 1 cup mixed greens

Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus

Dinner: whatever you want! (An example, for fun: 2 slices veggie pizza + 1 cup salad greens + 1 tablespoon vinaigrette + 5 fl oz red wine)

Most important, at the end of the 7 days, dont swing straight back to burgers and ice cream! Enjoy that one treat meal, then get right back on track. Figure outhow many calories you really need, check out the food logging feature in the Fitbit app, and keep working toward that long-term weight loss goal.

This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.

Becky Duffett is a contributing nutrition editor for Fitbit and a lifestyle writer with a passion for eating well. A former Williams-Sonoma cookbook editor and graduate of San Francisco Cooking School, shes edited dozens of cookbooks and countless recipes. City living has turned her into a spin addictbut shed still rather be riding a horse. She lives in the cutest neighborhood in San Francisco, spending weekends at the farmers market, trying to read at the bakery, and roasting big dinners for friends.

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Meal Plan for Weight Loss: A 7-Day Kickstart - Fitbit Blog

How Fast Will I Lose Weight on Keto? What to Expect …

Posted: May 21, 2019 at 6:47 pm

Fact-checked by Dr. Anthony Gustin, DC, MS.

Written by Brenda Godinez

on October 9, 2018

Weight loss is one of the most popular uses of the ketogenic diet these days.

If youre using keto to drop pounds, you are probably wondering how fast you can expect to see results.

Since everyone is different, its hard to get an exact answer, but this article will cover the average weight loss rate you can expect tips for successfully losing weight on keto, and how to avoid common weight loss mistakes

Everyones body is different, which means the weight loss rate for each person is different too.

Your individual weight loss rate can vary depending on 4 main factors:

For example, someone with a slow metabolism and a lot of fat tissue to lose who doesnt exercise enough will take longer seeing weight loss on keto compared to someone with a normal metabolism, slightly overweight, who starts exercising 4-5 times a week along with doing keto.

The key is to stay consistent and focus on eating healthy keto-friendly foods. Treat the keto diet as what it is not simply a diet, but a lifestyle and metabolic shift in your health.

With that being said, what we can tell you is how to start off on the right foot.

Before you embark on your keto weight loss journey, its important to get the basics right.

Some people think cutting carbs is enough to enter ketosis, but this isnt always the case. Its important to make sure youre actually running on ketones instead of carbs, otherwise youre not going to burn fat or lose weight and youll get discouraged.

So how do you make sure your cells are running on fat?

If you tick these boxes when starting keto, youll have the best weight loss results.

Which brings us to

As you know by now, not everyone loses weight at the same rate, but heres what you can expect based on the average results people get when using keto for weight loss:

Typically, in the first week of the keto diet people see a very quick drop in weight anywhere from a few pounds to as much as 10! Thats because at first, keto makes your body release a lot of water weight (not fat) due to your lower carb intake.

This is why that happens:

Carbs need water to stay in your body. When your body doesnt use glucose immediately, it stores it as glycogen in your muscles and glycogen binds to water. Each gram of glycogen is stored with 23 g of water. [*]

When you first switch to keto, your body will burn all the glycogen reserves first before using fat. Once it runs out of glycogen, the water that was needed to store it gets eliminated and thats why the weight on your scale changes so drastically.

While this isnt fat loss, its a sign that your body is working its way into ketosis: fat burning mode.

This rapid water loss may also lead to dehydration and constipation, so drink more water than you normally do each day to keep things moving.

After a week or two, weight loss will happen at a slower and more steady pace. This is also the period of time when youre getting fat-adapted as your body switches from burning carbs to burning fat, which means youll actually be losing fat now.

A safe, average loss from here is around 1-2 pounds (0.5-1 kg) per week.

Heres what research says about weight loss on the ketogenic diet:

As you can see, weight loss varies depending on how long youre on the keto diet, how much weight youve got to lose, and your health condition. People seem to lose the most fat on the first 2-3 months of the keto diet, although weight loss is sustained for as long as people follow the diet.

Long-term: Slower Weight Loss

As you get closer to your goal weight, weight loss slows down. This is because as your weight decreases, your total daily caloric needs decrease as well. So, even if you continue on a deficit of calories to lose weight, it will now make a smaller difference.

You might have some weeks where it seems you havent lost anything, then youll weigh a week or two later and be down 3-4 pounds. The key is to stick with it and not get discouraged; just make sure youre still in ketosis and give your body time to do its thing.

One study found that after one year on the keto diet, men and women between 30-69 years who weighed between 90-100 kg lost a total of 14 kg (30.8 pounds).[*]

However, most of that weight was lost in the early stages of keto. They

This means the keto diet is effective for fast and sustained fat loss. You will see the biggest changes if you stick with it for a few months, and you wont gain the weight back.

If you feel like you are going through a weight loss plateau after sticking with the keto diet for a few months, there might be habits or foods hindering your progress. Below are common weight loss mistakes and what to do about them:

This one may seem obvious, but its pretty common that people come out of ketosis without realizing it if they stop tracking their ketone levels. So, one of the biggest reasons people dont see weight loss results on keto is theyre not actually on keto.

What to do:

Some of the foods you eat can have more carbs than you realize. These hidden carbs can put you over your daily carb limit and bust your weight loss efforts.

What to do:

Some people tolerate dairy really well and others dont, so figure out which camp youre in. Some dairy like yogurt and whey protein may elevate insulin levels and kick you out of ketosis.

What to do:

Although its harder to overeat on keto due to the filling nature of fats, its still possible to eat more calories than you need. If you dont stay at a calorie deficit, you wont see weight loss.

What to do:

Those who have yoyo dieted a lot in the past might also need to give their bodies time to recover from damage. This might just mean giving the body time to heal while focusing on healthy keto nutrition.

When going keto, its important to focus on more than just weight loss, even if you have a lot to lose. Overall health should be the goal, so give yourself credit for any and all benefits you notice from the ketogenic diet. That could be:

Although weight is a good indicator of progress and is certainly an important marker of health (to an extent), remember that its not all about the number on the scale. In fact, many on the keto diet will say they noticed differences in the mirror more than on the scale.

If youre weight lifting at the same time, you might be replacing fat loss with muscle gain. While this might not move the scale much, itll show up on your body.

The ketogenic diet is amazing for losing weight and improving your health, so stick with it and dont be afraid to make changes as needed. Track what you eat, stick within your keto macros, and test your ketone levels frequently to make sure youre staying in ketosis. Most of all, give your body time to respond to the great changes youre making for it.

Choose what describes you bestNo Exercise and Low ActivityExercise 1-2x/Week (Low Intensity)Exercise 1-2x/Week (Mid/High Intensity)Exercise 3-4x/Week (Low Intensity)Exercise 3-4x/Week (Mid/High Intensity)Exercise More than 4x/Week (Low Intensity)Exercise More than 4x/Week (Mid/High Intensity)High Intensity Exercise 5x/Week + Active Lifestyle

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How Fast Will I Lose Weight on Keto? What to Expect ...

#1 Branded Weight Loss Pills | CONTRAVE (naltrexone HCl …

Posted: May 19, 2019 at 6:57 pm

One of the ingredients in CONTRAVE, bupropion, may increase the risk of suicidal thinking in children, adolescents, and young adults. CONTRAVE patients should be monitored for suicidal thoughts and behaviors. In patients taking bupropion for smoking cessation, serious neuropsychiatric adverse events have been reported. CONTRAVE is not approved for use in children under the age of18.

Stop taking CONTRAVE and call a healthcare provider right away if you have any of the following symptoms, especially if they are new, worse, or worry you: thoughts about suicide or dying; attempts to commit suicide; depression; anxiety; feeling agitated or restless; panic attacks; trouble sleeping (insomnia); irritability; aggression, anger, or violence; acting on dangerous impulses; an extreme increase in activity and talking (mania); other unusual changes in behavior ormood.

Do not take CONTRAVE if you have uncontrolled high blood pressure; have or have had seizures; use other medicines that contain bupropion such as WELLBUTRIN, APLENZIN or ZYBAN; have or have had an eating disorder; are dependent on opioid pain medicines or use medicines to help stop taking opioids such as methadone or buprenorphine, or are in opiate withdrawal; drink a lot of alcohol and abruptly stop drinking; are allergic to any of the ingredients in CONTRAVE; or are pregnant or planning to become pregnant.

Before taking CONTRAVE, tell your healthcare provider about all the medicines you take, including prescription and over-the-counter medicines, vitamins, and herbalsupplements. Do not take any other medicines while you are taking CONTRAVE unless your healthcare provider says it is okay.

Tell your healthcare provider about all of your medical conditions including if you have: depression or other mental illnesses; attempted suicide; seizures; head injury; tumor or infection of brain or spine; low blood sugar or low sodium; liver or kidney problems; high blood pressure; heart attack, heart problems, or stroke; eating disorder; drinking a lot of alcohol; prescription medicine or street drug abuse; are 65 or older; diabetes;pregnant; or breastfeeding.

CONTRAVE may cause serious side effects, including:

The most common side effects of CONTRAVE include nausea, constipation, headache, vomiting, dizziness, trouble sleeping, dry mouth, anddiarrhea.

These are not all the possible side effects of CONTRAVE. Tell your healthcare provider about any side effect that bothers you or does not goaway.


CONTRAVE is a prescription weight-loss medicine that may help some adults with a body mass index (BMI) of 30kg/m2 or greater (obese), or adults with a BMI of 27kg/m2 or greater (overweight) with at least one weight-related medical problem such as high blood pressure, high cholesterol, or type 2 diabetes, lose weight and keep the weightoff.

CONTRAVE is not approved to treat depression or other mental illnesses, or to help people quit smoking (smoking cessation).

Please see Full Prescribing Information, including Medication Guide, forCONTRAVE.

You are encouraged to report negative side effects of prescription drugs to the FDA. Visit or call1-800-FDA-1088.

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#1 Branded Weight Loss Pills | CONTRAVE (naltrexone HCl ...

How to lose weight fast (with powerful science based …

Posted: May 19, 2019 at 6:56 pm

Written by David Brown, Published: July 01, 2018 Updated: July 01, 2018

Welcome to my ultimate collection of weight loss tips that can help you lose weight fast (as proven by modern science).

And while it's true that some of these tips CAN deliver extremely fast weight loss results, I did some of this stuff just to show what's actually possible.

In other words, not everything you are going to see here is 100% SAFE for you to do.

(I'll warn if something is risky many times over...I suggest you follow my advice and never try some of the more extreme stuff.)

That being said, most of what I cover in my science based guide on how to lose weight as fast as humanly possible, is safe.

But before we dive in, take a quick look at the roadmap for this guide (an use it to quickly navigate my collection of fast weight loss tips):

Yes, dehydration can be used to lose weight extremely fast, but it's also extremely dangerous.

And while I have personally proven it's possible to lose almost 20 pounds (9 kilograms) in one day, I only did this as a demonstration.

I have proven the human body can lose a lot of weight really, really fast, even when you're hardly losing any of that stubborn body fat at all.

So go ahead, find out exactly how I used science to lose almost 20 pounds (9 kilograms) in one day, but DO NOT REPEAT what I did under any circumstances.

Another weight loss tip that can help you lose weight fast, is to get your body rid of glycogen (and all the water weight bound to it).

Science[1] has proven it's possible to lose as much as 10 pounds (5 kilograms) of weight if you simply wipe out your glycogen reserves.

To see how to pull this off in just a few hours, read my science based guide to glycogen and weight loss.

Eating less sodium is another quick and easy way to lose some extra weight fast.

I have done an personal weight loss experiment with sodium and managed to lose 4 pounds / 2 kilograms in two days.

(Though the whole thing could be done a lot faster with exercise.)

For more details on how sodium can help you lose weight (or make you gain some), check out my guide to sodium and weight loss (the guide includes a personal sodium weight loss experiment).

Muscle sparing fasting is a science-based weight loss diet that can help you laser-target your body fat WITHOUT destroying any of your lean body mass in the process.

According to modern science[2] , you can use muscle sparing fasting to lose up to 2 pounds (1 kilogram) PER DAY.

Read my science based guide to doing a muscle sparing fast for weight loss to start burning off that stubborn body fat right away.

Water fasting is easily one of the fastest weight loss methods on the planet.

Science[3] has proven water fasting can help you lose 1.6 pounds (0.7 kilograms) per day.

(That's the average weight loss result they got in the study, with a couple extra weight loss tricks, you can do a lot better).

If you're interested, then check out my advanced, science based guide to water fasting for weight loss.

This is a very little-known fact, but science[4] has proven that something as simple and natural as drinking water can help you burn around 96 extra calories a day.

And believe me when I say that this is one of the EASIEST ways you can ever find that can actually help you lose weight quickly.

For more details on how to pull this one off, go to my science based guide to drinking water for weight loss.

Let's get on with one of the rare few weight loss supplements that have ever been proven to work for fast weight loss by modern science.

Millions of people worldwide are consuming caffeine on a daily basis, mostly to wake up properly.

But caffeine is also (easily) the world's most widely used weight loss supplement.

Science[5] has proven long ago that caffeine can help you burn away between 80 and 150 calories per day.

For more actionable information on how to benefit from this in real life, follow guide to taking caffeine for weight.

Science[6] has proven that green tea can actually help people lose weight faster.

More precisely, the people in the study lost 5.5 lbs (2.5 kg) of body weight in 8 weeks on average.

(That's total body weight - not all of which was body fat, of course.)

So on top of whatever else you decide to do, drinking green tea could be a smart thing to do.

(As long as you don't overdo it - green tea does contain caffeine, after all).

For more details on how to enjoy this major benefit of green tea, check out my science based guide to speeding up weight loss with green tea.

Drinking oolong tea is another easy weight loss tip that can help you lose weight fast(er).

(And just like green tea, oolong tea contains caffeine, so be careful how much of it you drink.)

Science[7] has shown that oolong tea can burn 79 calories per day.

For more details on how to lose weight faster with oolong tea, read my science based guide to speeding up weight loss with oolong tea.

Surprisingly, some fiber-rich vegetables can help you lose weight fast NO MATTER how much of them you eat.

I'v personally proven eating low calorie vegetables that are rich in fiber is one of the easiest ways you can use to lose 5 pounds / 2.5 kilograms in under 2 days.

For more details on this, visit my science based guide on how to lose 5 pounds in 2 days or faster.

It doesn't really matter if you're into walking, jogging, running, cycling or swimming.

You'd do yourself a huge favor if you learned how to always exercise at a pace that will maximize your weight loss results.

In other words, this will help you to burn off the maximum possible amount of body fat during each and every one of your workouts.

You can find the step by step instructions on how to exercise for fastest possible weight loss in my guide to exercising at the optimal fat burning heart rate.

Exercise also triggers something called thermogenesis, which boosts the amount of calories you burn away even when you're not exercising.

There are many other ways of boosting the thermogenesis in your body, so if you're interested, you can read all about what thermogenesis is.

And more importantly. how you can use thermogenesis to skyrocket your own weight loss results.

Countless weight loss diets promise quick, even overnight weight loss results and the funny thing is, a lot of those diets can actually deliver. But just because the number on the scale drops by a couple of pounds doesn't mean you've actually lost much body fat.

The cabbage soup diet is one of the rare few diets that allow you to eat as much as you care for. The problem is your entire food plan will include just one recipe, cabbage soup. If you can eat cabbage soup day in and day out, then you'll definitely want to find out what kind of weight loss results can realistically be expected on the cabbage soup diet.

Here's a couple of foods you need to eat (or stop eating) to get the best possible weight loss results. From superfoods to oils, from artificial sweeteners to salt, find out how big of an impact the foods you eat have on your weight loss efforts.

I have actually taken some heat in the past because I'm not a fan of using chia seeds for weight loss. I never claimed chia seeds can't be a part of a healthy diet, but I do stand by my claim that when it comes to weight loss, far better alternatives exist to chia seeds. Take a look at my (science-based) arguments here: 5 reasons why chia seeds can't help you lose weight.

Flaxseed is so incredibly full of fiber, and science has proven that fiber can help your digestion and keep you fuller and satisfied longer. On top of that, flaxseed contains the healthy kind of fats. But in spite of all these benefits, the inevitable question still poses itself: can flaxseed actually work for weight loss?

Coconut water has been gaining in popularity lately, both as a sports drink and as a "weight loss friendly" drink. Even some big celebrities have put their names behind coconut water. But all hype aside, coconut water CAN be a double-edged sword when it comes to weight loss.

Should you include watermelon as a part of a healthy weight loss diet, or will all that fruit sugar sabotage your weight loss efforts? Here's everything you need to know about using watermelons for weight loss in a smart way.

With countless weight loss supplements on the market, you'd do well to check the science on any of them before you actually part with your hard earned money. Here's a couple of science-based guides that can help you out:

Wouldn't it be nice if you could eat loads of fattening junk and simply use an "absorption blocker" to prevent all those calories from ending up in your body fat stores? Chitosan is one of the highly popular weight loss supplements that can supposedly prevent the fats in your food from entering your bloodstream. This sounds great on paper, but can chitosan actually boost weight loss results in real life?

If you're considering taking a CLA supplement for any of its health benefits (including weight loss), but you also want to consider and risks, then you should definitely read through my guide to CLA.

1. If you're ready to boost your fat loss rate, then you're ready to try any of these actionable, science based weight loss tips:

2. If you think it's impossible to lose weight while eating a lot of food, then you'll love this weight loss tip. Granted, I have taken things to the extremes in my personal weight loss experiment, but I did it only to demonstrate that weight can be lost quickly even while eating huge amounts of food.

3. Raw foods have been gaining a lot of attention lately, pretty much like superfoods. But when it comes to weight loss, you need to know not all raw food diets are created equal. Some of them could actually make you gain weight. Read more about what kind of a raw food diet can actually help you lose weight.

4. The information on using fruit for weight loss can be quite confusing. How can fruits be so healthy, if almost all the calories they contain come from simple sugars (those are the absolute worst kind when it comes to weight loss)? Well, just like sugars, not all fruits are created equal. Go here to find out which fruits can work wonders for weight loss.

5. Feeling guilty after falling off the wagon feels like the most natural thing in the world. But only a handful of people understand why you need to stop feeling guilty after eating something forbidden (no matter how hard or how often you've fallen off the wagon).

6. Exercise can put a lot of stress on your body, and could lead to some nasty injuries, especially if you've been inactive for a long time. I was once obese, so I can give you first-hand advice on how to start exercising for weight loss if you've got a "ton" of weight to lose (or are extremely out of shape).

7. If you've heard lifting weights can give you a calorie-burning advantage because you'll be carrying around more muscle mass, then you'll definitely want to find out how many calories does muscle tissue actually burn.

8. Protein, carbohydrates and fats are the three major components of our diets. Each of these three macronutrients has a different effect on weight loss. Fats and carbohydrates (especially simple sugars) aren't really going to be doing you any favors. But because protein just might, I have compiled a list of top 10 high protein foods that can help you lose weight.

1. Kreitzman SN, Coxon AY, Szaz KF. Glycogen storage: illusions of easy weight loss, excessive weight regain, and distortions in estimates of body composition. Am J Clin Nutr 1992;56:292S-3S.

2. Mancini M, Longo K, Esposito I, Pauciullo P. Drastic Calorie Restriction for the Treatment of Massive Obesity. J Obes Eat Disord 2016;2:1-3.

3. Runcie J, Hilditch TE. Energy provision, tissue utilization, and weight loss in prolonged starvation. Br Med J 1974;2:352-356.

4. Boschmann M, Steiniger J, Hille U, Tank J, et al. Water-induced thermogenesis. J Clin Endocrinol Metab 2003;88(12):6015-9.

5. Dulloo AG, Geissler CA, Horton T, Collins A, et al. Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers. Am J Clin Nutr 1989;49(1):44-50.

6. Basu A, Sanchez MJ, Leyva M, Wu M, Betts NM, Aston CE, et al. Green tea supplementation affects body weight, lipids, and lipid peroxidation in obese subjects with metabolic syndrome. J Am Coll Nutr. 2010;29:31-40.

7. Rumpler W, Seale J, Clevidence B, et al. Oolong tea increases metabolic rate and fat oxidation in men. J Nutr 2001;131:2848-52.

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How to lose weight fast (with powerful science based ...

Testosterone Replacement Therapy Seattle – Dr Kate Kass

Posted: May 19, 2019 at 6:55 pm

If youre like most men, you ignore health issues large and small, toughing it out until your body feels out of whack or accepting a slow decline in mood, motivation, and libido that you just chalk up to normal aging.

Perhaps you visit a primary care physician once a year who says everythings fine, but you have a growing belly, no energy, and your erectile function isnt what it used to be. Maybe you have an expanding medicine cabinet of pharmaceuticals that are causing unwanted side effects. Sound familiar?

Thats a shame because you dont have to live with subpar health. There are many ways to optimize your health at any age and restore the youthful energy and vigor you used to depend on. It could be your thyroid, leaky gut, side effects to medications, or elevated cortisol levels that are laying you low.

And it could be low testosterone. Low testosterone affects your sexual function, but it can also be the root cause of fatigue, weight gain, sleep apnea, and a whole laundry list of less-than-desirable symptoms. But the good news is, if you seek out the right help, you can prevent disease and regain a sense of wellness and vitality.

Thats where Dr. Kate Kass comes in. A licensed primary care physician, Dr. Kass specializes in functional medicine, age management, and mens sexual wellness.

She seeks out cutting-edge therapies, tests, and protocols from the worlds of conventional and functional medicine to diagnose the root problem and create an effective treatment plan customized to your specific symptoms and concerns. (Read more about Dr. Kasss philosophy)

Starting around a mans mid-30s, total testosterone declines at a rate of 10 percent each decade and more than 40 percent of males 40 and above have a testosterone deficiency.

It is during this time that men experience andropause, the male counterpart to menopause. Testosterone is tricky. It doesnt just affect sexual performance. In fact, you actually may have satisfactory erectile function but still test below optimal levels for testosterone.

Why does this matter? Because testosterone is a factor in all sorts of bodily functions. When your levels are optimal, testosterone protects against cardiovascular disease, reduces blood sugar, improves lean muscle mass, increases bone density, decreases cholesterol, and increases libido and sexual performance.

Its a powerful tool in preventing disease and improving your quality of life. When you have low testosterone, however, you may experience the following symptoms:

If any of these symptoms strike a chord, you may have a testosterone decline, and you should seek out an expert for a comprehensive evaluation.

As a specialist in testosterone replacement therapy in Seattle, Dr. Kass believes that you dont have to resign yourself to unwanted symptoms of aging.

In her practice, she has helped male patients regain vitality and their libido, manage their weight, and improve their mood - all while slowing the aging process and preventing disease.

Dr. Kass has extensive training and experience in all the safe, effective methods of testosterone delivery, and is one of the few practitioners trained to offer testosterone via pellet implantation.

Dr. Kass fine tunes your treatment, and manages the various adjunctive hormones that also play a role in optimizing testosterone function and your overall health.

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Testosterone Replacement Therapy Seattle - Dr Kate Kass

Male hypogonadism – Diagnosis and treatment – Mayo Clinic

Posted: May 17, 2019 at 11:49 pm


Your doctor will conduct a physical exam during which he or she will note whether your sexual development, such as your pubic hair, muscle mass and size of your testes, is consistent with your age. Your doctor may test your blood level of testosterone if you have any of the signs or symptoms of hypogonadism.

Early detection in boys can help prevent problems from delayed puberty. Early diagnosis and treatment in men offer better protection against osteoporosis and other related conditions.

Doctors base a diagnosis of hypogonadism on symptoms and results of blood tests that measure testosterone levels. Because testosterone levels vary and are generally highest in the morning, blood testing is usually done early in the day, before 10 a.m.

If tests confirm you have low testosterone, further testing can determine if a testicular disorder or a pituitary abnormality is the cause. Based on specific signs and symptoms, additional studies can pinpoint the cause. These studies may include:

Testosterone testing also plays an important role in managing hypogonadism. This helps your doctor determine the right dosage of medication, both initially and over time.

Treatment for male hypogonadism depends on the cause and whether you're concerned about fertility.

Hormone replacement. For hypogonadism caused by testicular failure, doctors use male hormone replacement therapy (testosterone replacement therapy, or TRT). TRT can restore muscle strength and prevent bone loss. In addition, men receiving TRT may experience an increase in energy, sex drive, erectile function and sense of well-being.

If a pituitary problem is the cause, pituitary hormones may stimulate sperm production and restore fertility. Testosterone replacement therapy can be used if fertility isn't an issue. A pituitary tumor may require surgical removal, medication, radiation or the replacement of other hormones.

In boys, testosterone replacement therapy (TRT) can stimulate puberty and the development of secondary sex characteristics, such as increased muscle mass, beard and pubic hair growth, and growth of the penis. Pituitary hormones may be used to stimulate testicle growth. An initial low dose of testosterone with gradual increases may help to avoid adverse effects and more closely mimic the slow increase in testosterone that occurs during puberty.

Several testosterone delivery methods exist. Choosing a specific therapy depends on your preference of a particular delivery system, the side effects and the cost. Methods include:

Injection. Testosterone injections (testosterone cypionate, testosterone enanthate) are safe and effective. Injections are given in a muscle. Your symptoms might fluctuate between doses depending on the frequency of injections.

You or a family member can learn to give TRT injections at home. If you're uncomfortable giving yourself injections, a nurse or doctor can give the injections.

Testosterone undecanoate (Aveed), an injection recently approved by the Food and Drug Administration, is injected less frequently but must be administered by a health care provider and can have serious side effects.

Gel. There are several gel preparations available with different ways of applying them. Depending on the brand, you either rub testosterone gel into your skin on your upper arm or shoulder (AndroGel, Testim, Vogelxo), apply with an applicator under each armpit (Axiron) or pump on your front and inner thigh (Fortesta).

As the gel dries, your body absorbs testosterone through your skin. Gel application of testosterone replacement therapy appears to cause fewer skin reactions than patches do. Don't shower or bathe for several hours after a gel application, to be sure it gets absorbed.

A potential side effect of the gel is the possibility of transferring the medication to another person. Avoid skin-to-skin contact until the gel is completely dry or cover the area after an application.

Oral testosterone isn't recommended for long-term hormone replacement because it might cause liver problems.

Testosterone therapy carries various risks, including contributing to sleep apnea, stimulating noncancerous growth of the prostate, enlarging breasts, limiting sperm production, stimulating growth of existing prostate cancer and blood clots forming in the veins. Recent research also suggests testosterone therapy might increase your risk of a heart attack.

Reduce stress. Talk with your doctor about how you can reduce the anxiety and stress that often accompany these conditions. Many men benefit from psychological or family counseling.

Support groups can help people with hypogonadism and related conditions cope with similar situations and challenges. Helping your family understand the diagnosis of hypogonadism also is important.

Although you're likely to start by seeing your family doctor or general practitioner, you may need to consult a doctor who specializes in the hormone-producing glands (endocrinologist). If your primary care doctor suspects you have male hypogonadism, he or she may refer you to an endocrinologist. Or, you can ask for a referral.

Here's some information to help you get ready for your appointment and know what to expect from your doctor.

Preparing a list of questions for your doctor will help you make the most of your time together. For male hypogonadism, some basic questions to ask your doctor include:

Don't hesitate to ask other questions you have.

Your doctor is likely to ask you a number of questions, such as:

Sept. 29, 2016

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Male hypogonadism - Diagnosis and treatment - Mayo Clinic

How Long Can Your Body Stay in Ketosis Safely?

Posted: May 17, 2019 at 11:46 pm

I started my journey to ketosis about 5 years ago, and while the initial attempts resulted in quite a few failures, it was one of the best decisions Ive ever made.

Once I managed to come up with a great meal plan and satisfy my cravings for treats without getting kicked out of ketosis, the benefits took over, and I never looked back.

However, like most keto dieters you come to a stage where you wonder if you can and should stick to a permanent ketogenic state. Is it safe or are there reasons to stop it on a regular basis?

These are all questions that I really struggled with, but over the years I have managed to get some great advice from other ketoers, dieticians and nutritionists.

And I thought it was well overdue that I share that information.

How Long CAN You Stay In Ketosis?

This is the big question that goes beyond working out how much weight you want to lose.

While some people only stay on the diet until they reach their optimum weight, others get so used to the food and mental energy that they decide to keep going with it.

So, what is the right answer?

There are a lot of debates if this type of diet should be a long-term plan due to the lower carb intake.

The argument is that in human history, such prolonged periods of low carb intake never really existed.

Its certainly a good argument for choosing a seasonal approach to keto where you alternate between regular and low carb diets. Its what our hunter-gatherer ancestors did when winter months meant very little carbs through plants, fruit and nuts were available.

However, studies have shown that the Inuit lived their lives in a permanent state of ketosis. There are also a few other Great Plains tribes that were at least seasonally on a ketogenic diet for their entire lives.

Children with epilepsy commonly go under keto therapy, [1] which has a profound effect on the frequency and intensity of seizures. Many of them stay with the diet for as long as 12 years to gain control over the symptoms.

So, there are indeed many examples of extremely long diet durations.

On the other hand, some health experts share that while a low-carb/keto diet (learn more) can produce short-term results, there can be various health issues related to staying on a low-carb diet.

The USDAs recommendation is that 80% of a persons food should typically be vegetables, fruits, and grains, and 20% should be protein. These non-protein foods are important for issues like micronutrients, digestion, and immune system.

So, heres what I generally recommend.

Come up with a healthy weight loss goal and stick to the diet until you get there. As long as you dont have any lasting side effects (see them here), your body will adapt.

And its just a matter of time for you to work out your food intake to get all the nutrients you need.

Once you have achieved your weight and general health goals, then its not a bad idea to take some intermittent breaks.

It adds diversity to your diet, and as long as you dont start binging on candy bars and fast food, you shouldnt see any major negative effects.

Also, if you work out a lot, especially high-intensity training, then extra carbs are necessary.

The occasional carb boost from healthy veggies is not going to be the end of the world, and can actually play a major role in boosting your immune system for the winter months.

Personally, I stuck to keto for 2 years before taking my first break. These days, I spend 9 months on keto and take 3 months off in the summer.

Its a balance that works for me, and the best thing you can do is work out what works for you.

How Long SHOULD You Stay In Ketosis?

While permanent ketosis can result in weight/fat-loss, if it isnt done correctly it can also cause some health hazards.

For example, some people can develop ketoacidosis which is a combination of very high levels of ketone and blood glucose at the same time.

In this condition, the blood becomes acidic and the person could risk experiencing major health complications.

This mainly affects people with a history of diabetes or alcoholism, but in rare instances can be triggered through excessive ketone supplement and carb intake over a prolonged period.

Generally speaking, ketosis is a state that you should continue until you hit your weight loss and health goals. This could be for several months or even years. The important thing is to stick with it as long as you dont suffer lasting negative effects.

The keto diet does require some careful monitoring and planning, but once you manage to get all your nutrients from alternate low-carb sources, theres no reason why you shouldnt continue.

How to Stay in Ketosis and Maintain It

A lot of people say that staying in ketosis is actually harder than getting there in the first place. I first heard this while trying to get through a few days of the keto-flu and really had no idea how anything could be more difficult.

But in many ways it is true.

There are obvious things like giving in to cravings for a donut or candy bar.

Or maybe you just want to enjoy a couple of beers on a hot day?

However, there are other simple mistakes you can make with your meal plan and snacks that will very quickly kick you out of ketosis.

Thats why keto is more than just switching to low-carb foods. Its a lifestyle that requires a commitment to many small changes.

Here are a few things that I recommend people do to help them achieve and stay in ketosis:

1. Moderate Your Protein Levels

This is a very common mistake for people that are trying to maintain ketosis. Eating too much of that steak will definitely get you out of the diet. Why?

Because when your protein level is too high while your carbohydrates are too low, your body will start to run gluconeogenesis.

This means that your body will start breaking down all the protein and then turn it into fuel.

To avoid this, you will need to up your intake of healthy fats (hint: the omegas andMCTs) so that your body will use it instead to make energy for your body.

2. You Need To Track Your Carbs

This might seem obvious, but when I talk to people who are struggling with getting to or maintaining ketosis, they generally cannot show me their food diary.

It was one of the first tips I ever got and is as important as coming up with a detailed meal plan. If you dont write down exactly what you eat and drink on a daily basis, then its impossible to work out your carb intake.

Get into the habit of keeping a diary and working out at the end of the day how many carbs, protein, and fat you have taken in.

If you want to get really fancy, you can chart this out in a spreadsheet (thats my inner nerd talking there).

3. Test Your Ketone Levels

Here is where it gets easier. The ketogenic diet is not like any other diet in the world, it's not something that you just keep doing blindly, you can actually measure it.

Our bodies produce ketones which burn the fat and turn it into energy, and guess what? We can measure ketones in our bodies by using simple urine test strips.

We review some of them right here if you havent got some already.

By using these strips, you can keep track of your ketone levels and see exactly how your body reacts to some changes in your meal plan.

With these, you aren't just flying blindly, and you can actually see the goal that is maintaining in ketosis. These strips are particularly helpful in the early stages when you might not know what the other signs of ketosis actually are.

I also found them highly motivating as I watched the changes appear each day.

4. Take Advantage Of Supplements

This is one of the biggest mistakes I made when I started out. I was so adamant that I would get there without any fancy supplements that I ended up struggling far longer than necessary.

Many ketone supplements (like these) are ideal for taking at different stages of your new lifestyle. In the first few days, they will give you that energy boost to clear the brain fog and constant fatigue.

At later stages, these keto supplements will help boost your ketosis, which is particularly helpful once your body fully adapts to ketosis and weight loss actually stalls (learn more here).

As long as you get high-quality supplements with 100% natural ingredients and no crap added in, then they will actually be extremely helpful with your goals.

How to Stay Motivated

If you're reading this, then you're probably looking for some keto motivation which is sometimes hard to come by especially considering how difficult it can be for some to abide by the rules of the diet.

First of all, don't stress out too much. Many people have failed to get into ketosis on their first time so it's not a big deal.

Throughout my keto years I have had my time of struggles and failures, but I did learn a couple of things that I would love to share with you all.

Here are some tips that I used to stay motivated throughout the process.

Frequently Asked Questions

Is ketosis bad for you long term?No, ketosis is not bad for you in the long term, and in most cases it is far better than the now standard blood sugar rollercoaster.

All it means is that your body has adapted to sourcing energy from fat rather than glucose, and this is a state that can be maintained long term. It does require careful monitoring of your food intake to make sure you get all the important nutrients, but this is something you will learn with time.

How long does ketosis last?Ketosis lasts as long as you maintain a low-carb diet.

As soon as you increase your carb intake again, you will quickly be kicked out of ketosis. The body will then switch back to glucose as an energy source.

How long does it take to lose weight in ketosis?It can take anywhere from a week to a month to start losing weight in ketosis.

Its important that you dont misinterpret the initial loss of glycogen as weight loss. The reason is that glycogen binds to 3 parts water, and you can actually lose 6 pounds or more in a few days through loss of fluids.

But the actual fat loss will kick in pretty soon after your ketone levels increase.

Can you Stay in ketosis forever?Yes, technically you can stay in ketosis forever, as long as you make sure you get all the vital nutrients.

From vitamins to minerals and fibre, you can quickly become deficient with symptoms of sickness becoming a daily struggle. No diet is worth getting sick for, so make sure you plan your meals carefully.

Final Summary

At this stage, you will understand that its possible to stay in ketosis indefinitely. Some people continue with it for many years with no complaints. But this does mean they have perfected their food intake.

Staying in ketosis long term is a lifestyle choice that can work perfectly fine for you, or else you might adapt a little and take intermittent breaks.

It all depends on your personal weight and health goals, but with the right attitude and careful planning, you can achieve all your physical and mental health goals.

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How Long Can Your Body Stay in Ketosis Safely?

HCG Diet Drops – Side Effects

Posted: May 17, 2019 at 4:47 am

Many people have questions about the side effects of using HCG for weight loss. Most articles focus on prescription weight-loss injections or other uses of HCG, such as for fertility or testosterone treatment. Very few address the side effects of homeopathic HCG diet drops, or when they do, they're just copying information that only applies to the injections. Homeopathic drops and prescription injections are administered differently.

HCG diet drops tend to be easier on your body. There are no known serious side effects associated with homeopathic HCG itself, unlike with HCG injections. The most common side effects experienced by people taking HCG drops for weight loss actually stem from the accompanying diet.

The HCG diet is usually a drastic change for people starting it the first time. The HCG weight loss protocol calls for a very low calorie diet (500 calories). Although the body is getting plenty of nutrients and energy from the stored fat that's being consumed, the stomach gets much less food than it's used to. Food choices are specialized to a small list of meats, vegetables, fruits, and starches. Starches and fruits are the most limited, since they contain more sugar than meats and vegetables. No extra sugars, fats, or oils are allowed. All this is typically very different from what most participants are accustomed to eating.

Although the HCG protocol is actually more doable that it sounds, the big change in diet can have an effect on your body. Such "side effects" may include:

Headache. Some people experience minor headaches during the first week of the low-calorie diet. Any standard, over-the-counter pain medication can be used to treat headache.

Mild dizziness. Mild dizziness is not uncommon, but it usually goes away after the first week.

Constipation. On a low-calorie diet, it's normal for bowel movements to come less often, sometimes just once every 3 or 4 days. This isn't constipation. However, some people do experience real constipation. If it happens to you, you can take a mild, sugar-free laxative.

Rash (rare). As your body consumes fat, normal toxins are released into your body. Because of the breakneck speeds at which your body consumes fat on the HCG diet, these toxins can build up and cause a minor rash.

Leg cramps (rare). Cramps may occur due to the lack of potassium in the Core Phase diet. Potassium supplements can be used to treat this symptom.

These side effects only affect a small percentage of individuals taking HCG drops and are typically very mild. However, if you experience any symptom that concerns you or a serious headache that lasts longer than 10 days, you should consult with your doctor.

The few who are affected by these side effects can usually just wait it out, enjoying the daily weight loss itself, since the symptoms are mild and usually disappear after the first week. More intense cases can typically be treated with readily available medications or supplements.

The bottom line is that lack of serious side effects is one great reason to choose a homeopathic solution, such as Nano diet drops over injections. You can get HCG diet supplies right here on, backed by the best guarantee in the industry and great prices.

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HCG Diet Drops - Side Effects

Why Medical Weight Loss?

Posted: May 17, 2019 at 4:47 am

We strive to instill confidence in each individual that walks into our doors and send them home feeling empowered and motivated. We believe that patients are best equipped to achieve a safe and healthy weight loss when under the care of a Bariatric Physician, and strive to be as readily available as possible for them every step of the way. We are not just a weight loss system, we are a partner in your weight loss journey.

The exclusive home of the patented medication and 3-Step Program: RM3, Red Mountain Weight Loss offers a unique array of services, products and programs that are designed to promote a healthy lifestyle.

The Red Mountain Way is the way we help our patients reach their weight loss goals Its a supportive and nurturing environment and defines the standard by which we measure ourselves. The Red Mountain Way is the essence of our companys aspirations to deliver only the best customer service every single day.

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Why Medical Weight Loss?

Marin Weight Loss & Wellness: Weight Loss Centers: Novato …

Posted: May 13, 2019 at 3:51 am

The journey to a healthy weight and improved well-being can be difficult, but its easier with professional guides like Cassale Sherriff and Dr. Altschuler and their highly trained team at Marin Weight Loss & Wellness. With offices in Novato and Greenbrae, California, theyre a convenient resource for all residents of the North Bay area.

The Novato location services patients throughout North Marin County, Sonoma County, and Napa County, while the Greenbrae office services patients in Southern Marin, includingSan Rafael, Larkspur, Ross, Corte Madera, Tiburon, Mill Valley, Sausalito as well as San Francisco.

The team at Marin Weight Loss & Wellness understands that every patient is unique, so they provide one-on-one consultations and recommendations tailored to each patient's lifestyle, body, and goals. And every weight loss program includes science-based, healthy solutions to shedding those extra pounds and keeping them off.

After a thorough physical examination, medical history review, and discussion about each patients aspirations, Cassale suggests one of four professionally supervised diet programs: medical, ketogenic, Mediterranean, or therapeutic. Each plan has four phases, with guidance and compassion every step of the way.

Both Marin Weight Loss & Wellness locations are an easy drive from Petaluma, Sonoma, and the greater Marin County region. Whether to boost your self-confidence or prevent significant health problems, nows the time to call or make an appointment online to see Cassale Sherriff and Dr. Altschuler's team of weight loss specialists.

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