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Losing excess fat and reaching a healthy body weight may benefit mens health in numerous ways. For example, a healthy body weight may reduce your risk of many health conditions, including heart disease, diabetes, certain cancers, and liver disease (1, 2).

In fact, men with obesity have a greater risk of chronic disease than women with obesity because men tend to have more visceral fat, a type of belly fat linked to elevated disease risk (3).

Losing weight may also help improve sexual dysfunction, mobility, depressive symptoms, and mens overall quality of life (4).

However, losing weight the right way is critical. Although restrictive fad diets may cause short-term weight loss, theyre never the right choice for long-term weight maintenance.

Rather, you should focus on finding a healthy, sustainable plan that nourishes your body, meets your specific needs, and can be followed long term perhaps for life.

Research shows that the most effective weight loss strategies for men involve dietary modifications alongside increased physical activity and other behavioral changes not diet alone (5).

Here are 10 healthy diets that may help men lose weight.

Increased protein intake has been shown to promote healthy weight loss. Protein is the most filling macronutrient, meaning that adding it to your meals and snacks may help you feel satisfied (6, 7).

Furthermore, numerous studies reveal that high protein diets are more effective for weight loss than standard protein diets (8).

High protein diets have also been found to preserve muscle mass during weight loss, which helps maintain resting energy expenditure or the number of calories you burn at rest (9, 10).

Whats more, research suggests that men who follow high protein diets are more likely to maintain weight loss over time than men whose diets are lower in protein (11).

The amount of protein you need depends on many factors, including your body size, activity level, and age.

Most high protein diets provide at least 0.6 grams of protein per pound (1.3 grams per kg) of body weight, which is notably higher than the current Recommended Daily Allowance (RDA) of 0.36 grams per pound (0.8 grams per kg) of body weight (12).

High protein diets can be customized based on your dietary preferences, as there are plenty of animal and plant-based foods that are high in protein, including chicken, fish, eggs, lentils, and tofu.

The Mediterranean diet, which is rich in whole foods like vegetables, fruits, beans, and fish, has been linked to a variety of health benefits, including a reduced risk of heart disease, weight loss, and weight maintenance (13).

A 12-year study in 32,119 people 9,662 of whom were men associated strict adherence to the Mediterranean diet with a reduced risk of excess weight and obesity, as well as smaller waist circumference and a lower risk of belly fat (14).

Other studies bolster these findings, tying the Mediterranean diet to weight loss and a reduced risk of heart disease and diabetes (15, 16, 17).

Whats more, the Mediterranean diet may protect against prostate cancer, the most common type of cancer and second leading cause of cancer death among men in the United States (18, 19).

Most people can benefit from following a whole foods, plant-based (WFPB) diet, including men who want to lose excess body fat.

WFPB diets are not the same as vegan diets, which exclude all animal products.

Instead, WFPB diets include small amounts of animal products like fish, eggs, cheese, chicken, and yogurt, although theyre primarily based on whole plant foods like vegetables, fruits, and beans.

Because of the emphasis on whole plant foods and the exclusion of highly processed foods, WFPB diets are rich in fiber and other beneficial nutrients. Plus, WFPB diets have been shown to promote weight loss.

For example, in a review of 12 randomized controlled studies, people who followed plant-based diets including several that included some animal protein lost significantly more weight over an average of 18 weeks than those assigned to non-plant-based diets (20).

Choosing a WFPB diet may also help men reduce their risk of chronic illnesses, such as certain cancers, type 2 diabetes, heart disease, and mental conditions (21, 22, 23, 24).

Low carb diets are one of the most popular eating patterns and for good reason.

Such diets vary in carb content, from the very low carb keto diet to more flexible, moderate low-carb diets. Low carb eating patterns have been shown to boost weight loss and improve other aspects of mens health.

In a small, 8-week study in 34 older adults with obesity, those assigned to a low carb diet that provided less than or equal to 10% of calories from carbs lost 3 times more visceral fat than those assigned to a standard low fat diet (25).

The low carb diet group also lost nearly 8% more total body fat and retained more muscle mass (25).

Because men are likelier to have more visceral fat than women, any diet that targets this harmful type of body fat may greatly improve mens health and reduce disease risk (3).

Many other studies have demonstrated that low carb diets of varying carb contents encourage weight loss, improve blood fat levels, and decrease blood sugar levels (26, 27).

Research suggests that diets that are more moderate in carbs are easier to maintain long term than very low carb diets (27).

Because one of the most important factors in choosing a diet is the ability to follow it long term, a more moderate carb approach is likely the better choice for sustainable weight loss (27).

Fiber not only helps you feel full but also benefits your health in many other ways, which is why fiber-rich diets are a good choice for weight loss.

Studies consistently associate high fiber diets, including Mediterranean and plant-based diets, with a healthy body weight.

In a 6-month study in 345 people 46% of whom were men those who followed a high fiber diet were most likely to lose weight. On average, every 10-gram increase in daily fiber was tied to a 5-pound (2.2-kg) decrease in body weight (28).

High fiber intake may also help reduce visceral fat and protect against several chronic illnesses in men, including heart disease (29, 30, 31, 32).

To increase your fiber intake, try adding a combination of high fiber foods to every meal and snack. Examples of high fiber foods include berries, broccoli, asparagus, nuts, seeds, beans, oats, avocados, chia seeds, and artichokes.

Energy density refers to a foods calorie content per 100 grams, while nutrient density refers to a foods micronutrient content in relation to its calorie load (33, 34).

Foods that are energy-dense and nutrient-poor include french fries, sugary baked goods, sweetened beverages, and candy (35).

Foods that are low in calories but dense in nutrients include vegetables and fruits. Eating more low calorie, nutrient-dense foods is strongly associated with weight loss and healthy weight maintenance (36, 37, 38).

Yet, high calorie, nutrient-dense foods like nuts, seeds, avocados, egg yolks, and unsweetened full fat yogurt are important for a healthy diet, too. Balancing these foods with low calorie, nutrient-dense foods like veggies and fruits is a smart way to maintain a healthy body weight.

Try eating low calorie, nutrient-dense foods during every meal and snack. For example, add a handful of spinach and chopped red pepper to your morning egg scramble, then sliced vegetables or fruit to your afternoon snack.

The restricts grains, legumes, refined sugars, and dairy products. Its main premise is to reduce your intake of highly processed products and focus instead on whole, nutrient-dense foods that are rich in healthy fats, protein, fiber, vitamins, and minerals (39).

Some evidence suggests that this diet is effective for fat loss, which is no surprise since it excludes or limits many foods tied to weight gain, including processed grain products, sugary baked goods, and soda.

A review of 11 randomized studies ranging from 2 weeks to 2 years found that, on average, people who adopted the paleo diet lost 8 pounds (3.5 kg) more than those following other eating patterns (39).

The paleo diet tends to be more filling than traditional low fat eating patterns and may promote healthy blood pressure, blood sugar, and triglyceride levels (40, 41, 42, 43).

Because grains and legumes are off-limits on the paleo diet, youll want to be sure youre eating plenty of vegetables, fruits, chia seeds, and other paleo-friendly foods to reach your daily fiber needs.

The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet combines parts of the Mediterranean and DASH diets. The DASH diet is often used to reduce high blood pressure (22).

The MIND diet emphasizes foods that aid brain health, including berries, olive oil, nuts, beans, green leafy vegetables, and fish. It also recommends limiting potentially harmful foods like sweets and fried foods.

The MIND diet has not only been shown to significantly reduce the risk of brain conditions like Alzheimers disease but also may help men lose weight (22).

Its rich in fiber, healthy fats, and low calorie, nutrient-dense foods like berries and leafy green veggies. It also encourages the use of olive oil, which is associated with healthy body weight maintenance (44).

The MIND diet may be especially helpful for older men who want to preserve their brain health and reduce the risk of cognitive conditions like dementia. In fact, a 2021 study found that adherence to the MIND diet was associated with better cognitive functioning and suggested that the dietary pattern may help contribute to cognitive resilience in older adults (45).

Intermittent energy restriction (IER) is an umbrella term that encompasses both intermittent fasting and time-restricted eating.

Whereas intermittent fasting involves 1648-hour periods of little to no food intake, time-restricted eating limits food intake to a specific time window, usually 610 hours of a given day (46).

Some evidence suggests that IER improves blood sugar regulation, blood pressure, inflammatory markers, triglyceride levels, and weight loss (45).

There are many types of IER, including 16-hour energy restriction, 2-day fasting, and alternate-day fasting.

A review of 27 studies ranging from 224 weeks found that people who followed IER patterns lost 0.813% of their baseline body weight. The review also found that IER improved blood sugar management (47).

However, the researchers acknowledged that most of the studies were small. Thus, further research is needed (47).

All the same, some research suggests that IER may aid fat loss, allow for increased strength during resistance training, and improve certain aspects of psychological health (48, 49).

Men who are interested in IER may want to start with the 16/8 method, which is one of the most popular IER methods.

Even though IER may be effective for some men, its not appropriate for everyone. For example, IER may not be safe for those with diabetes, including those who are dependent on insulin. Fasting could cause blood sugar levels to drop too low, which can cause symptoms like dizziness and fainting.

If you have any medical conditions or are currently taking one or more medications, its best to speak with a healthcare professional before trying IER.

Vegetarian diets are high in plant-based foods, including veggies, fruits, legumes, and whole grains. Some versions, such as ovo-vegetarian and lacto-vegetarian diets, include animal products like milk or eggs.

Research strongly associates vegetarian diets with a healthy body weight and weight loss.

A review of 3 studies that included 20,975 men tied plant-based diets rich in whole plant foods and low in animal foods to less weight gain over a 4-year period (30).

In a study in 10,064 adults, those who followed vegetarian diets consumed 419 fewer calories per day, on average, and ate more legumes and nuts than non-vegetarians. Both of these factors are associated with healthy weight management (50, 51, 52).

Healthy vegetarian diets should be low in refined foods, including highly processed plant-based foods like sugary desserts, sweetened beverages, and fried foods.

Factors such as body weight, age, and the type of diet youre following will influence how quickly you lose weight.

For example, men following very low calorie diets will likely lose weight more rapidly than men following diets with more moderate calorie deficits.

Its important to understand that your goal shouldnt be to lose weight as quickly as possible. Rather, its best to focus on weight loss thats consistent and sustainable.

Some people think that the more extreme the weight loss and calorie deficit, the better.

However, research suggests that taking a more moderate approach to weight loss may counteract some of the compensatory metabolic changes that occur when restricting calories, such as muscle loss and increased hunger (53, 54).

By opting for a smaller daily calorie deficit, you may lose weight a bit more slowly, but it may improve your chances of following your weight loss plan and maintaining your weight loss over time.

In general, most healthcare professionals agree that safe weight loss can vary from 12 pounds (.51 kg) per week, though some men may lose more or less, depending on several factors (55).

If youre concerned that you may be losing weight too quickly or are having trouble losing weight, contact a trusted healthcare professional for advice.

Any weight loss plan can be made gluten-free, but some diets, like the paleo diet, restrict gluten as a rule.

Cutting out gluten isnt necessary for everyone, but people with celiac disease and non-celiac gluten sensitivity should avoid gluten for health reasons. Studies show that other populations, including those with certain autoimmune diseases, may also benefit from a gluten-diet (56).

The vegan diet restricts all animal products, including meat, fish, and dairy. The vegan diet can help promote weight loss, but its not necessary to cut all animal products from your diet.

Vegan, vegetarian, and plant-based diets that include small amounts of animal products have all been shown to be effective for weight loss (20).

How quickly a man loses weight depends on factors such as age, diet, health status, and activity levels.

How quickly you can lose body fat matters much less to overall health when compared with how likely you are to maintain a healthy body weight in the future. Again, its important to focus on long-term rather than short-term health goals.

If you want to increase your likelihood of weight loss success, pair a nutritious diet that provides the appropriate amount of calories to support fat loss with lifestyle modifications like increasing physical activity, improving sleep quality, and managing stress (57, 58, 59).

Men who want to lose excess body fat have many healthy, sustainable diets to choose from.

Though you may be tempted to follow a restrictive, low calorie diet that promises quick weight loss, its important to choose one that fuels your body, isnt overly restrictive, and can be maintained long term.

To find the best diet for your needs, it may be helpful to work with an experienced healthcare provider like a registered dietitian.

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10 Best Weight Loss Diet Plans for Men 2022 - Healthline

A crash diet is the fastest way to lose weight. It restricts calorie intake and is good for short-term weight loss. But being on a very low-calorie diet for a long period may lead to eating disorders, compromised immunity, hair loss, and irregular menstruation (1), (2).

However, theres a way to crash diet safely for an upcoming event. Check out the 7-day crash diet plan, safety, and risks. Read on!

A crash diet is a quick weight loss dieting method for shedding pounds in less time. It is a restrictive or a very low-calorie diet (

A crash diet is not meant for long-term weight loss. The results of a crash diet are short-lived, and you will gain the pounds right back if you do not eat healthy and workout. However, for an occasion right around the corner, you may try a crash diet. Heres a list of popular types of crash diet.

The Master Cleanse may help you lose 10 pounds in a week. It includes vitamin C-rich lemon juice, two to three teaspoons of maple syrup, and a pinch of cayenne pepper.

Cons All you can drink is lemonade. You may feel extremely hungry and experience nausea, irritability, and mood swings.

Juicing is a great way to be on a liquid diet without compromising on nutrients. You will consume dietary fiber-rich and vitamin C-loaded fruit juices that will flush out toxins and rejuvenate your body. It is also good for the skin.

Cons It may not be sustainable for more than two days.

The cabbage soup diet is a nutritious soup diet made mainly with cabbage and other veggies. All you have to do is consume this soup to lose water weight quickly and slim down.

Cons Consuming only this soup for more than a day might cause boredom.

The grapefruit diet involves consuming half a grapefruit and other healthy foods in every meal. It aids quick weight loss without compromising on health.

Cons Consuming grapefruit for every meal may cause nutritional deficiency and tooth enamel erosion, and it can be super challenging to eat only one type of fruit.

The Hollywood diet has been popularized by Hollywood celebs and claims to cause a weight loss of 10 kg in just 48 hours. All you have to do is drink an herbal mix called Hollywood diet, which is available in supermarkets and online.

Cons It is not doctor-approved. Your body may react to the herbs in the mix, and just drinking this mix will make you irritable and compromise on immunity.

[Read: Is The Daniel Fast Diet Healthy]

This diet requires you to consume chicken soup for seven days. You may add veggies of your choice to enrich the soup with vitamins and minerals. You may also have freshly pressed fruit juice as a snack.

Cons It is not for vegans and vegetarians.

Clearly, crash diets are not nutritionally wholesome, but they aid quick weight loss in a short period. If you want to try it, do it for three days or seven days. Find an easy 7-day crash diet plan below.

How much weight will you lose after being on a crash diet for three to seven days? Find out below.

You may lose up to 10 pounds (4.5 kg) in seven days. You will lose water weight in the first three days, and your body will shift to the fat-burning mode . in the next four days.

Crash diets are only meant for short-term weight loss. Does that mean that they are not safe? Find out in the next section.

Crash diets are safe if done for one to two days. Sometimes, doctors recommend crash diets to people who need to lose weight quickly for surgery. But being on a very low-calorie diet for a prolonged period, without the supervision of a licensed professional, might make you land in hot water. How can you crash diet safely? Scroll down to find out.

[Read What Is The SlimFast Diet]

Heres how to crash diet safely:

Note: Talk to your doctor before you start the crash diet.

If you crash diet safely, you can reap the following benefits.

You must keep a few points in mind before you start crash dieting.

But things can go quite wrong when you misuse the crash diet. Here are the side effects:

It is really easy to get carried away and misuse crash diets. In that case, the following may happen:

Crash dieting for a prolonged period is unhealthy and should not be done without professional guidance. This brings us to the next topic should teenagers crash diet? Since the crash diet gives quick results, many teenagers want to follow it. But should they? Find out below.

No, teenagers should not crash diet. The ages of 13 to 19 are part of the growing phase. Going on crash diets might stunt your growth and affect your mental health. If you do need to lose weight, seek the help of a professional.

Talk to a registered dietitian and get a customized diet chart. You must also be physically active and aim to be fit and strong. Also, remember, you dont have to fit into any size to feel beautiful and worthy. Be healthy and happy, and pursue your dreams.

Heres the takeaway message.

Crash diets are unsustainable and unhealthy. The weight that you lose is mostly water weight. Moreover, most people tend to misuse these diets, which causes health issues. We do not recommend going on an unsupervised crash diet. You must consult your doctor before trying out our sample 7-day crash diet plan.

Crash diets are the quickest way to lose some pounds quickly, but they can turn out to be extremely dangerous if misused. They have to be treated as short-term weight loss options. Following these diets, which involve taking less than 800 calories a day, for more than a week is not advisable. Your body may get deficient on the nutrient front and lead to adverse effects like weak immunity, nausea, muscle loss, etc. Consult a doctor if you are a new mother, obese, old, or on antidepressants. These diets are a strict no-no for teenagers as they may impact their physical and mental growth. If you have a larger time window (like a month) for a special occasion, opting for the Mediterranean diet is advisable.

Is it possible to lose 10 pounds in 3 days crash diet?

No, you will not be able to lose 10 pounds in 3 days. Thats a bit too ambitious and dangerous. In 3 days, you will lose the water weight, which can go up to 2-3 pounds.

How can I lose 20 pounds in a week?

Losing 20 pounds in a week is not possible unless you go for weight loss surgery. In a week, you can lose 1-2 pounds if you follow a low-calorie diet and workout. If you follow a 7-day crash diet, you may lose up to 10 pounds in a week.

What should I stop eating to lose weight?

Stop eating sugary foods (soda, sugar-free foods, candy, cake, pastry, doughnut, cookies, macaroon, and sweets), foods loaded with trans fats (like cookies, biscuits, chips, fries, fried chicken, and frozen pizza), high sodium foods (like soda, fries, bottled sauces, ketchup, ready-to-eat foods, frozen foods, and pickles), refined flour, white rice, and alcohol.

How can I lose belly fat fast?

To lose belly fat fast, you must go cut at least 500 calories from your current diet. For example, if you consume 2000 calories per day, start consuming 1500 calories. You must also start doing cardio and ab exercises every alternate day.

Is Keto a crash diet?

No, keto is not a crash diet. It is a high-fat, moderate protein, and low-carb diet. Crash diets are typically very low-calorie diets. Keto diet is a high-calorie diet.

Is SlimFast a crash diet?

No, SlimFast diet is not a crash diet. You consume 6 meals per day in this diet and lose up to 1-2 pounds in a week.

What can I do to recover after a crash diet?

Increase your calorie intake gradually, but keep a check. Do not start eating high carb foods, more sugar, and fat just after the crash diet. Continue eating veggies, fruits, and proteins in bigger portions now, and drink a lot of water.

Whats wrong with crash dieting (or controlled anorexia)?

Anorexia is an eating disorder. A crash diet will not go wrong until you do not follow the dietitians or doctors instructions. Many of us crash diet by starving ourselves to lose more weight in a short span of time. Thats not the way to go about it. Consume small portions of all kinds of healthy food.

How does a crash diet affect health and metabolism?

Crash dieting for a prolonged period will affect your bodys normal activities. As it is a low-calorie diet, your body will be deprived of the nutrition that is required for it to function properly. You will start feeling weak and end up weakening your bodys immune system. As you starve for longer hours, the body starts accumulating whatever food it gets. This reduces the metabolic rate and leads to a host of eating disorders. Also, this can lead to weight gain instead of weight loss.

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Best Crash Diet For Fast Weight Loss, Diet Plan, Side Effects - STYLECRAZE

One of the best ways to get lean and start your day on the right foot is to eat a healthy breakfast for weight loss. That's an indisputable fact, according to a Cornell University study. When researchers surveyed 147 slender people who said they'd never had to struggle with their weight, they found that a whopping 96 percent of them ate breakfast nearly every day. But it's not just fit people who make sure breakfast is a part of their daily routine, it's also people who want to lose weight.

It's a staggering statistic: 78% of people who are able tolose weight and keep it off eat breakfast every day. That's one of the findings of the National Weight Control Registry: an ongoing research project that has been collecting data for over 25 years on how people lose weight and keep it off.

Ok, so now that we know eating breakfast is importantwhether you want to lose weight or notbut what exactly is in a healthy breakfast for weight loss? We put together a list of the healthiest breakfast foods that deserve a spot in your morning meal as well as the breakfast recipes you can use them in.

Once you stock up on the best healthy breakfast foods we list below, you need to turn them into meals! For that, we have a master list of the best healthy breakfast recipes for weight loss as well as easy breakfast recipes. But for inspirationfastget your creative juices flowing with these weight loss breakfast ideas that all feature at least two healthy breakfast foods:

The best breakfasts start with healthy breakfast foods. These foods are the foundationthe building blocks if you willfor the meal that's about to set the tone for your entire day.

These healthy foods are high in protein, low in unhealthy fats, rich in fiber, and low in calories.

Bookmark this article so you can always reference it when you're building your grocery list.

Protein, 2 scoops: 3448 g

The American Society of Nutrition states that having a breakfast that is high in protein will not only benefit muscle health and support weight loss, but will also leave you feeling satiated and help with glucose regulation. Protein powder is the most versatile and nutrient-dense source of the musclebuilder nutrient, earning it a top spot on our list. Use it to make a high-protein smoothie, add it to oatmeal to amp up the protein count, use it to make a homemade nutrition bar, mix it into pancake mixthe options are truly endless. Want to grab a tub? Luckily, we tested 10 protein powders and found the best one!

Protein, per 3 oz: 17 g

"The healthy dose of protein and omega-3 healthy fats found in salmon will keep you satisfied and energized all morning long," says Kristen Carlucci Haase, RDN. "I love smoked salmon and smashed avocado on wholegrain toast, or reheating leftovers of grilled salmon and vegetables for a quick, superfoods-packed start to the day." Just make sure you avoid the farmed variety if weight loss is your goal. For more weight loss tips, don't miss these best-ever ways to boost your metabolism.

Protein, per two large eggs: 12 g

"Eggs are an excellent source of protein and other healthy nutrients including fat-burning choline," says Martha McKittrick, RD, CDN, CDE. Choline, also found in lean meats, seafood, and collard greens attack the gene mechanism that triggers your body to store fat around your liver.

Protein, per 2 tablespoons: 78 g

"Almond butter is high in protein, fiber, antioxidants, and monounsaturated fats," says McKittrick. "Studies have also shown that people who eat nuts are less likely to become overweight than those who avoid them, likely because it helps you feel fuller, longer." To reap the benefits at breakfast, McKittrick suggests spreading some nut butter on wholegrain toast or adding a tablespoon to oatmeal or smoothies.

Protein, per 4 oz: 22 g

If you want to amp up your morning dose of protein, consider adding ground turkey (along with some onions, bell peppers, and mushrooms) to your eggs. The combination is quite tasty and somewhat unexpected, making it a perfect choice for fatigued taste buds. Bonus: The meat is a prime source of DHA omega 3 fatty acids, which have been shown to improve brain function and mood and prevent fat cells from growing, according to a study published byFrontiers in Aging Neuroscience.

Protein, per 2 tablespoons: 78 g

While processed peanut butter is filled with sugar and waist-widening oils, the real stuff is made with just two ingredients: peanuts and salt. This legume is filled with heart-healthy monounsaturated fats and genistein, a compound that downregulates fat genes. Nutritionist and personal trainer Kristin Reisinger, MS, RD, CSSD, suggests using the healthy fat in an a.m. smoothie. Take 1 cup of unsweetened almond milk and blend it with 1 scoop of your favorite protein powder, 1/2 banana, and 1 tablespoon of peanut butter.

"This drink is a simple way to start the day with a perfect balance of healthy fats, protein, and carbohydrates to replenish glycogen stores and promote muscle growth, without an overabundance of calories for those seeking weight loss," says Reisinger.

Protein, per cup: 7 g

Packed with soluble fibera powerful belly fat fighterbeans will not only fill you up for hours but also help slim you down. Wake Forest Baptist Medical Center researchers found that for every 10-gram increase in soluble fiber consumed daily, study participants' belly fat reduced by 3.7 percent over five years. To eat the magical fruit for breakfast, make a Southwestern-inspired omelet filled with black beans, salsa, and non-dairy cheese.

Protein, per 4 oz: 19 g

Chicken may not be your average breakfast food, but maybe it should be. "Some mornings, yogurt or eggs just won't cut it," says Lisa Moskovitz, RD, CDN, CPT, founder of the New York Nutrition Group. "To spice up my breakfast, I'll pull out some leftover dinner, which often contains plenty of fiber-rich veggies and hunger-slashing lean protein. This perfect combination of nutrients keeps me full and energized for hours," she says. And for a list of the purest proteins, don't miss these best proteins for weight loss!

Protein, 3 strips: 18 g

Many brands of bacon contain sodium nitrate and nitrite to keep the meat free from harmful bacteria. Under certain conditions, sodium nitrite and nitrate react with amino acids to form cancer-causing chemicals called nitrosamines. And sodium nitrate has been shown to interfere with the body's natural ability to process sugar. According to the Mayo Clinic, sodium nitrate has been proven to increase the risk of heart disease as well.

However, if you stick with the right variety, bacon can be a healthy, slimming part of your morning meal. Go with Canadian.

Sugar, per 14 fruit: 0.33 gFiber, per 14 fruit: 3.5 g

Avocadosone of the best weight-loss foods on the planetcontain nearly 20 vitamins and minerals in every serving, says McKittrick, including oleic fatty acids, which have been shown to reduce abdominal fat. Avocados are also a good source of fiber and fat. "Use the green fruit to make avocado toast or bake an egg in half of an avocado," McKittrick suggests. See, not all fats are bad.

Sugar, per 12 cup: < 1 gFiber, per 12 cup: 2 g6254a4d1642c605c54bf1cab17d50f1e

"Spinach is low in calories but high in fiber, which helps to fill you up," says Torey Armul, MS, RD, LD, registered dietitian. It's also a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. It's also one of our superfoods healthier than kale. Use it to amp up the nutrient density of your omelets, smoothies, and egg sandwiches.

Sugar, per 12 cup: 5 gFiber, per 12 cup: 5 g

Watermelon sometimes gets a bad rap for being high in sugar, but the fruit has some impressive health benefits. Research conducted at the University of Kentucky showed that eating watermelon may improve lipid profiles and lower fat accumulation.

Sugar, per 12 cup: < 1 gFiber, per 12 cup: 1 g

Starting the day with cooked or raw veggies is a great way to ensure you get a healthy dose of hard-to-consume nutrients, says Libby Mills, MS, RDN, LDN, FAND. "Whether in a smoothie, an omelet, or on an open-faced broiled low-fat cheese sandwich, veggies like broccoli, mushroom, tomato, and onions are loaded with fibera nutrient that will help keep you full throughout your busy morning hours," explains Mills.

Sugar, per pepper: 0.6 gFiber, per pepper: 0.4 g

Registered dietitian Isabel Smith, MS, RD, CDN loves spicing up her morning mealand with good reason: "Thanks to their capsaicin content, spicy peppers can rev the metabolism and may also help to promote satiety, " she explains. "Try adding jalapeo or another spicy pepper to an egg dish or avocado toast," Smith suggests.

Sugar, per 12 cup: 1 gFiber, per 12 cup: 0.8 g

Green, red, or yellow, fresh or frozen, peppers are never a bad companion for your eggs. Thanks to the veggies' high vitamin C content, eating them can help burn stored fat and convert carbs into fuel. According to a study published byNutrition & Metabolism,vitamin C helps muscles process a fatty acid called carnitine that's essential to muscle growth and recovery. A mere quarter cup of chopped bell peppersabout what you'd add to an omeletprovides 150 percent of the day's recommended intake.

Sugar, per 12 cup: 7 gFiber, per 12 cup: 2 g

The vibrant tubers are called superfoods for good reason: They're packed with nutrients and can help you burn fat. Sweet potatoes are high in fiber and have a low glycemic index, which means they're absorbed slowly and keep you feeling full longer. Dietitian Lauren Minchen, MPH, RDN, CDN likes to use them to whip up a sweet potato hash. "I love any variation of this dish because it provides rich vitamins, minerals, and fiber from all the veggies. It is very filling, which helps keep appetite and portions under control as the day goes on," she says.

Sugar, per 12 cup: 6.5 gFiber, per 12 cup: 1.25 g

Tart cherries have been shown to benefit heart health as well as body weight, in a study on obese rats. A 12-week study by the University of Michigan found that rats fed antioxidant-rich tart cherries showed a 9 percent belly fat reduction over rats fed a "Western diet." Moreover, the researchers noted that cherry consumption had a profound ability to alter the expression of fat genes.

Sugar, per 12 cup: 37 gFiber, per 12 cup: 24 g

Berries are one of the best fruits for breakfast, hands down. Not only are they "rich in heart-healthy antioxidants, but they also provide a generous amount of satiating fiber and vitamins C and K," says Armul. Berries are also packed with polyphenols, naturally occurring chemicals that aid weight loss and stop fat from forming. Add them to cereal, oatmeal, weight loss shakes, mash them onto peanut butter toast, or nosh on them plain.

Sugar, per 12 cup: 8 gFiber, per 12 cup: 1 g

Think of grapefruit (one of the best fruits for fat loss) as your breakfast appetizer. "Even if you changed nothing else about your diet, eating half a grapefruit before each meal may help you lose up to a pound a week," says dietitian Patricia Bannan, MS, RDN. "Researchers found that when obese people ate half a grapefruit before each meal, they dropped an average of 3.5 pounds over 12 weeks," she says. How's it work? The tangy fruit helps lower insulin, a fat-storage hormone. It's also 90 percent water, so it fills you up so you eat less, explains Bannan.

Sugar, per fruit: 14 gFiber, per fruit: 3 g

"Not only are bananas superstars when it comes to potassium, but they also provide filling fiber and water," says Elisa Zied, MS, RDN, CDN. She suggests tossing slices of the yellow fruit into unsweetened oatmeal. Smearing slices with some nut butter is another fat-fighting combination worth trying.

Sugar, per medium fruit: 19 gFiber, per medium fruit: 4.4 g

Apples are one of the very best fruit sources of fiber, which, as we said about black beans, is key to blasting belly fat. Throw an apple in your bag along with a nutrition bar and a low-sugar yogurt for a simple, nutrient-filled breakfast on the go. Here's why fiber is considered The #1 Thing To Eat Every Day To Lose Weight For Good.

Fiber per cup, cooked: 4 gProtein per cup, cooked: 6 gSugar per cup, cooked: 1.1 g

Healthy carbs do exist. That is, of course, if your carbs are high in fiber and protein and low in sugar.

"Oatmeal a great source of complex carbohydrates to fuel the body and fiber to decrease the risk of heart disease," says nutrition and fitness expert Jim White, RDN. He suggests pairing oatmeal with blueberries, walnuts, and almond milk for a filling, nutrient-rich morning meal.

Fiber per cup: 3 gProtein per cup: 5 g Sugar per cup: 6 g

Steel-cut oats are higher in fiber and have a lower glycemic index than other oat varieties, which helps keep bellies full and satisfied hours after eating. Because standard steel-cut oats take longer to cook than most other varieties, we recommend making a big batch at the start of the week and then portion it out into single servings. Then, all you have to do is zap it in the microwave and eat it as isthere's no need to add water.

Protein, 2 slices: 8 gFiber, 2 slices: 6 gFat, 2 slices: 1 g

Not all bread loaves are carb bombs waiting to shatter your weight loss goals and sprouted grain toast is the very best example of that. This nutrient-dense bread is loaded with folate-filled lentils, protein, and good-for-you grains and seeds such as barley and millet. To boost the flavor of her slices, registered dietitian Marisa Moore, RD, likes to top hers with smashed avocado and smoked salmontwo other foods that made this best breakfast food list! "The healthy fats in the avocado and salmon nourish the heart while the fiber and protein help keep hunger at bay," explains Moore.

Protein per cup, cooked: 8 gFiber per cup, cooked: 5.2 gFat per cup, cooked: 3.5 g

Though this trendy ancient grain isn't traditionally thought of as a breakfast food, eating it in the a.m. can help start your day off right. You can add the cooked grain to an omelet along with tomatoes, spinach, onions (a veggie that torches stored fat), and a sprinkle of cumin. Alternatively, use quinoa to make overnight oats. Here's Reisinger's go-to recipe: Combine 1 cup of cooked quinoa, 1/2 cup of unsweetened almond milk, 1/4 cup of nonfat Greek yogurt, 1 tablespoon of chia seeds, and 1 teaspoon of vanilla extract. Refrigerate overnight in a Mason jar or covered bowl. In the morning top with 1/2 cup of berries or half of a sliced banana.

"This is a terrific low-sugar way to start the day for those looking to drop a few pounds," Reisinger says. For alternative grains to quinoa with just as much protein, check out this list of best superfoods you've never heard of!

Fiber per cup: 1 gProtein per cup: 2 gSugar per cup: 1 g

Sure they may "snap, crackle, pop," but these 100 percent whole-grain, gluten-free puffs are a more nutritious choice than the brand you're likely thinking of. This low-sugar cereal carries a slightly nutty flavor and pairs well with both strawberries and raspberries. These fruits provide the hunger-busting fiber this otherwise nutritious cereal lacks, ensuring you'll stay satiated until lunch. While crispy brown rice should be a staple in your kitchen, make sure your pantry is clear of the unhealthiest cereals on the planet.

A mere tablespoon of these ultra-powerful seeds serves up nearly 3 grams of belly-filling fiber for just 55 calories. Not to mention, flaxseeds are the richest plant source of omega 3 fats, which help reduce inflammation, ward off mood swings, and help prevent heart disease and diabetes. They make a welcome crunchy addition to smoothies, yogurt, oatmeal, or toast topped with avocado or nut butter, says McKittrick.

"Chia seeds contain soluble fiber that forms a gel in the stomach," says Smith. This gel slows digestion and promotes satiety, which can help dieters decrease their overall calorie consumption, she explains. Add chia seeds to your a.m. oatmeal, yogurt, or smoothie.

Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. Zied likes to add them to cold cereal bowls, oatmeal, and yogurt. "A small amount provides lots of flavor and texture to meals," notes Zied. A one-ounce serving (which is about seven nuts) is all you need.

"Ginger contains anti-inflammatory properties and, for some, may help to promote weight loss and overall health," notes Smith. She suggests combining an inch of ginger with carrots and apples to make a refreshing fresh breakfast juice. If juicing isn't your thing, add ginger root to smoothie, pancake, muffin, or oatmeal recipes.

Not only does it taste great, but studies show that cinnamon may help ward off the accumulation of belly fat. "Research also shows that this comforting spice can help with high blood sugars and blood pressure," adds Moskovitz. She suggests adding it to oats, yogurt, or hot coffee. It also fares well in smoothies and homemade pancakes.

What smells like an exotic vacation and can shrink your waist faster than almost any other food? Coconut oil! The tropical fat is filled with the medium-chain saturated fat lauric acid, which converts into energy more easily than other types of fat, ultimately aiding weight loss. Don't believe it? Consider this: A study of 30 men in the journal Pharmacology found that eating just 2 teaspoons of coconut oil half an hour before each meal every day reduced waist circumference by an average of 1.1 inches over the course of a month. Smith suggests using it to grease your egg's frying pan or adding a teaspoon or two into a smoothie.

Piperine, the powerful compound that gives black pepper its characteristic heat and taste, has been used for centuries in Eastern medicine to treat multiple health conditions including inflammation and tummy troubles. And a study published by the Indian Journal of Pharmacologyfound that the compound may also have the ability to block the formation of new fat cellsa reaction known as adipogenesis, resulting in a decrease in waist size, body fat, and cholesterol levels. Season your omelets, breakfast sandwiches, and avocado toast with a few grinds; your waist will thank you.

Imagine going an entire workday without drinking a thing. That's what's happening after a good night's sleepyou wake up dehydrated, making what you drink the first most important decision of the day.

Trim people love their protein shakesand it's easy to see why: Thanks to their high protein content, they aid weight maintenance by boosting calorie burn and satiety and preserving lean muscle mass. But when getting a flat belly is your goal, choosing the right protein powder is key. Make sure you're picking one of the best protein powders for youand avoiding the worst. Blend these easy and delicious smoothies for a simple and healthy breakfast for weight loss.

We've discovered the most effective weight loss tool in the worlda weapon that works for everyone, costs just pennies a day, is available at any grocery store, requires no sweat or stress, and can be done at home, at work, or anywhere it's convenient. A plethora of studies have been carried out to document the health benefits of catechins, the group of antioxidants concentrated in the leaves of tea plants. And the most powerful of all catechins, a compound called epigallocatechin gallate, or EGCG, is found almost exclusively in green tea. Studies have linked this antioxidant to promoting weight loss.

It's no secret that chugging plain H2O can be less than stimulating, but there are fun ways to make this healthy habit less of a chore. Certain fruitssuch as grapefruit, lemon, and cucumberhave detoxifying properties in their flesh and peels; slice them whole into your water to reap the benefits and hit your water intake quota with an infusion of flavor.

One reason slim people stay slender is that they avoid the Frappuccinowhich is an exotic way of saying you're drinking two ice cream cones' worth of calories while catching a caffeine buzz. If you absolutely must have your morning buzz, perk yourself up and pair your healthy breakfast for weight loss with unsweetened coffee instead. And if your sweet tooth must be satisfied, ask your barista to add two pumps of your favorite flavored syrup to your cup instead of the Frap's four (we like caramel). This simple swap will save you more than 400 calories and a whopping 53 grams of the sweet stuffthat's more sugar than you'll find in three Starbucks chocolate croissants.

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37 Best Healthy Breakfast For Weight Loss Foods - Eat This Not That

There are many possible weight loss solutions out there.

Some options are more popular than others, including certain pills, drugs, and natural supplements. These claim to help you lose weight, or at least to make it easier to lose weight when you combine them with other methods.

They tend to work via one or more of these mechanisms:

Its important to note that few of these treatments have any basis in science and some could have serious health consequences. You should always discuss any diet or supplement changes with a doctor or registered dietitian.

To separate the myths from facts, here are the 12 most popular weight loss pills and supplements, reviewed by science.

Garcinia cambogia became popular worldwide after being featured on The Dr. Oz Show in 2012.

Its a small, green fruit shaped like a pumpkin. The fruits skin contains hydroxycitric acid, the active ingredient in garcinia cambogia extract, which is marketed as a diet pill.

How it works: Animal studies show that it can hinder a fat-producing enzyme in the body and increase serotonin levels, potentially helping to reduce cravings (1, 2).

Effectiveness: In one meta-analysis, researchers explored four electronic research databases to investigate the effectiveness of herbal medicines, including garcinia cambogia.

In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the garcinia cambogia group and the placebo group (3).

A 2020 review that looked at eight trials on garcinia cambogia found that, on average, it caused weight loss of about 3 pounds (1.34 kg) (4).

Side effects: While its widely agreed that garcinia cambogia is safe to take in recommended amounts, studies within the last few years have pointed to some serious side effects.

A 2018 study documented four cases of women who experienced acute liver failure after taking weight loss supplements containing garcinia cambogia (5).

Additionally, hepatotoxicity, or liver impairment, and some episodes of mania have also been reported in conjunction with taking garcinia cambogia (6, 7).

Even though garcinia cambogia may contribute to modest weight loss, the effects are quite small and may not be noticeable.

Hydroxycut has been around for more than a decade and is one of the most popular weight loss supplements in the world.

The brand makes several products, but the most common is simply called Hydroxycut.

How it works: It contains several ingredients claiming to help with weight loss, including caffeine and a few plant extracts such as green coffee extract, which well talk more about later.

Effectiveness: A 2011 meta-analysis of five clinical trials found that supplementation with C. canephora robusta, or green coffee extract, one of the key ingredients in Hydroxycut, led to about a 5.5-pound (2.47-kg) weight loss compared to the placebo (8).

Side effects: If you are sensitive to caffeine, you may experience anxiety, jitteriness, tremors, nausea, diarrhea, and irritability (9).

Hydroxycut products were removed from shelves as a result of cardiovascular risks in 2004 and hepatotoxicity in 2009 (10).

Acute liver injury has also been connected with using Hydroxycut supplements (11).

There are few large-scale studies on this supplement and no data on its long-term effectiveness. More research is needed to determine effectiveness and safety concerns.

Green coffee beans are simply coffee beans that havent been roasted.

They contain two substances believed to help with weight loss: caffeine and chlorogenic acid.

How it works: Caffeine can increase fat burning, and chlorogenic acid can slow the breakdown of carbohydrates in the gut.

Effectiveness: Several human studies have shown that green coffee bean extract could help people lose weight (12, 13).

A meta-analysis of all the current randomized control trials on green coffee bean extracts effect on obesity found that the supplement has a significant impact on minimizing body mass index (14).

Other benefits: Green coffee bean extract may help lower blood sugar levels and reduce blood pressure. It is also high in antioxidants (15, 16, 17, 18).

Side effects: It can cause the same side effects as caffeine. The chlorogenic acid it contains may also cause diarrhea, and some people may be allergic to green coffee beans (19).

Green coffee bean extract may cause modest weight loss, but keep in mind that many of the studies that have found this have been industry-sponsored.

Caffeine is the most commonly consumed psychoactive substance in the world (20).

It is found naturally in coffee, green tea, and dark chocolate and is added to many processed foods and beverages.

Because caffeine is thought to be a metabolism booster, companies commonly add it to commercial weight loss supplements.

How it works: One study discussed the effect of caffeine on regulating body weight by increasing energy expenditure essentially meaning you burn more calories via increased fat breakdown as well as through a process of body heat production called thermogenesis (21).

Effectiveness: Some studies show that caffeine can cause modest weight loss in humans (22, 23).

Side effects: In some people, high amounts of caffeine can cause anxiety, insomnia, jitteriness, irritability, nausea, diarrhea, and other symptoms. Caffeine is also addictive and can reduce the quality of your sleep (24).

There is no need to take a supplement or a pill containing caffeine. The best sources are quality coffee and green tea, which also have antioxidants and other health benefits (25).

Caffeine could help boost metabolism and enhance fat burning in the short term. However, a tolerance to the effects may develop quickly.

Orlistat is a pharmaceutical drug sold over the counter under the name Alli and via prescription as Xenical.

How it works: This weight loss pill works by inhibiting the breakdown of fat in your gut, meaning that you take in fewer calories from fat.

Effectiveness: A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26).

Other benefits: Orlistat has been shown to reduce blood pressure slightly and may reduce the risk of developing type 2 diabetes when used alongside lifestyle changes (27, 28).

Side effects: This drug has many digestive side effects, including loose, oily stools; flatulence; and frequent bowel movements that are hard to control. It may also contribute to deficiency in fat-soluble vitamins such as vitamins A, D, E, and K (29).

Following a low fat diet while taking orlistat is often recommended to minimize side effects. Interestingly, a low carb diet (without medication) has been considered as effective as orlistat and a low fat diet combined.

Both diets were as effective for weight loss but showed no significant differences in blood sugar and blood lipid levels. However, orlistat combined with a low fat diet was more effective at lowering blood pressure (30).

Orlistat, also known as Alli or Xenical, can reduce the amount of fat you absorb from food and help you lose weight. It has many side effects, some of which are highly unpleasant.

Raspberry ketone is a substance found in raspberries that is responsible for their distinct smell.

A synthetic version of raspberry ketones is sold as a weight loss supplement.

How it works: In isolated fat cells from mice, raspberry ketones increase the breakdown of fat and increase levels of a hormone called adiponectin, which is believed to be related to weight loss (32).

Effectiveness: There are very few studies on raspberry ketones in humans, though one 2013 study looked at raspberry ketones along with some other ingredients and found a potential 2% increase in weight loss over 8 weeks when compared with a placebo (31).

One mouse study using massive doses showed some delay in weight gain (32).

However, high doses of raspberry ketones were also associated with higher blood sugar levels and higher levels of ALT, a liver enzyme, indicating liver dysfunction.

Its unknown whether these effects would translate to humans. More research is necessary to determine any benefits and risks.

Side effects: They may cause your burps to smell like raspberries.

There is no evidence that raspberry ketones cause weight loss in humans, and the rat studies that suggest they may work used massive doses. More research is needed.

Glucomannan is a type of fiber found in the roots of the elephant yam, which is also called konjac.

How it works: Glucomannan absorbs water and becomes gel-like. It sits in your gut and promotes a feeling of fullness, helping you eat fewer calories (33).

Effectiveness: One clinical trial showed that taking glucomannan for 60 days could lower body weight among participants with overweight, but only if they were consistently taking the supplement (34).

Other benefits: Glucomannan is a fiber that can feed the friendly bacteria in the intestine. It can also lower blood sugar, blood cholesterol, and triglycerides and works effectively against constipation (35, 36, 37).

Side effects: It can cause bloating, flatulence, and soft stools and can interfere with some oral medications if taken at the same time.

It is important to take glucomannan about half an hour before meals, with a glass of water.

Studies show that the fiber glucomannan, when combined with a healthy diet, can help people lose weight. It also leads to improvements in various health markers.

Meratrim is a relative newcomer on the diet pill market.

Its a combination of two plant extracts Sphaeranthus indicus and Garcinia mangostana that may change the metabolism of fat cells.

How it works: It claims to make it harder for fat cells to multiply, decrease the amount of fat they pick up from the bloodstream, and help them burn stored fat.

Effectiveness: Very few studies about Meratrim exist. One study involved 60 people with obesity placed on a strict 2,000-calorie diet and increased physical activity, with either Meratrim or a placebo.

After 8 weeks, the Meratrim group had lost 11 pounds (5.2 kg) and 4.7 inches (11.9 cm) off their waistlines (38).

Another study suggested that Meratrim had long lasting effects on appetite suppression (39).

Side effects: No side effects have been reported.

One study showed that Meratrim caused weight loss and had a number of other health benefits. However, the study was industry-sponsored, and more research is needed.

Green tea extract is a popular ingredient in many weight loss supplements. This is because numerous studies have shown that the main antioxidant it contains, EGCG, may aid fat burning.

How it works: Green tea extract is believed to hinder enzymes such as pancreatic lipase, which, when combined with reduced fat absorption, can be an effective way to treat obesity (40).

Effectiveness: Many human studies have shown that green tea extract, when paired with exercise, can increase fat burning and cause fat loss, especially in the belly area (41, 42, 43, 44).

Side effects: Green tea extract is generally well tolerated. It does contain some caffeine and may cause symptoms in people who are sensitive to caffeine.

Additionally, all the health benefits of drinking green tea may also apply to green tea extract.

Green tea and green tea extract could increase fat burning slightly and may help you lose belly fat.

CLA has been a popular fat loss supplement for years.

It is known as one of the healthier trans fats and is found naturally in some fatty animal-derived foods like cheese and butter.

How it works: CLA may reduce appetite, boost metabolism, and stimulate the breakdown of body fat (45, 46).

Effectiveness: In a major review of 13 studies, researchers found that CLA caused weight loss of about 1.1 pounds (0.52 kg) compared with a placebo. This number increased to 2.3 pounds (1.05 kg) in people over age 44 (47).

According to another review from 2012, CLA may make you lose about 1.5 pounds (0.7 kg) compared with a placebo. The authors conclude by questioning the clinical relevance of CLAs small effect on body weight (48).

Side effects: CLA can cause various digestive side effects and may have harmful effects over the long term, potentially contributing to fatty liver, insulin resistance, and increased inflammation.

CLA could be an effective weight loss supplement, but it may have harmful effects in the long term. The small amount of weight loss it may lead to is not worth the risk.

Forskolin is an extract from a plant in the mint family that is thought to be effective for weight loss.

How it works: It may raise levels of a compound inside cells called cAMP, which can stimulate fat burning (49).

Effectiveness: One study in 30 men with excess weight or obesity showed that forskolin reduced body fat and increased muscle mass while having no effect on body weight. Another study in 23 women with excess weight found no effects (50, 51).

Side effects: There is minimal data on the safety of this supplement or the risk of side effects.

The two small studies on forskolin have shown conflicting results. Its best to avoid this supplement until more research has been done.

A type of orange called bitter orange contains the compound synephrine.

Synephrine is related to ephedrine, which used to be a popular ingredient in various weight loss pill formulations (52).

However, the FDA has since banned ephedrine as a weight loss ingredient because of serious side effects (53).

How it works: Synephrine has similar mechanisms to ephedrine but is less potent. It could help reduce appetite and increase fat burning (54).

Effectiveness: Very few studies have been done on synephrine, but many studies have found that ephedrine can cause significant short-term weight loss (55).

Side effects: Like ephedrine, synephrine may have serious side effects related to the heart. It may also be addictive.

Synephrine is a fairly potent stimulant and is potentially effective for weight loss in the short term. However, the side effects can be serious, so it should be used only with extreme caution and with a doctors supervision.

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12 Popular Weight Loss Pills and Supplements Reviewed - Healthline

At least four times a week, Id stop at three different shops on my way home: Co-op for a pizza, family-sized chocolate bars, sharing bags of sweets; then onto Tesco, for Jaffa cakes, more bars of chocolate, tubs of ice-cream; and lastly Waitrose, for those squidgy bakery cookies and multiple packs of buttery pain au chocolat.

Id hide it deep within my rucksack so none of the shop workers could see the full extent of what I was going to eat that night. I would pretend I was on the phone to friends when buying enough food for four. Id pick up flour alongside bags of chocolate chips so the cashier might think I was making a cake. Anything to avoid the guilt, shame and judgement of people who certainly had better things to think about than me.

When I got home, Id lay it all out on my bed and, like a ritual, eat each item one by one. Sometimes it was thrilling, my ravenous eyes gleefully taking in the illicit spread; other times I cried as the compulsion drove me to put another bar of chocolate in my bloated, resentful body until I threw up and, minutes later, started eating again. Either way, I couldnt stop.

A few years ago, I was deep in the grips of binge eating disorder. Its difficult to pinpoint the exact moment that I knew I needed help, but what I do know is that if I hadnt made the terrifying decision to quit my job; if I hadnt decided enough was finally enough; if there hadnt been that tiny shred of evolutionary survival instinct that willed me to realise I did deserve a future, I wouldnt still be here today.

Blindly convinced that the solution to all of this pain was simply to lose weight, I signed up for three months at a residential bootcamp, at which, in my mind, I would have my self-loathing sweated and starved out of me.

Weight-loss bootcamps were the product of a fitness craze and obsession with thinness that swept the UK in the early 2000s. The medias fascination with size zero celebrities, and outright disgust at normal-sized bodies (remember Heat magazines cellulite specials where theyd take a marker to ring parts of celebrity bodies), as well as the chokehold of the Atkins Diet, fuelled a toxic diet culture that made us believe a 130lb Bridget Jones was overweight. The result of this was an explosion in retreats known as fat camps (or fat farms in America) that promised extreme, rapid weight loss in return for your hard-earned money.

In 2002, these camps were given primetime television slots: ITVs Celebrity Fit Club sold Britons the idea that Vanessa Feltz and Alison Hammond enduring weeks of tough military fitness was not a dangerous form of entertainment, but instead an aspirational answer to all our yo-yo dieting prayers. Marrying gruelling workouts with luxury accommodation birthed a residential bootcamp industry that is still booming, albeit in a different guise, to this day.

At these camps, clients would exercise for around six hours a day, burning between 300 and 600 calories in each of their five or so fat-busting sessions. Combined with a strict diet of 1,200 daily calories for women or 1,600 for men they guarantee weight-loss of 7-12lbs a week. I ended up at several of them. At the point I first signed up, I felt that if I wasnt losing weight it wasnt worth being alive.

Over a period of four years, I spent more than 20,000 on these fat bootcamps; my father and I both persuaded ourselves that spending the equivalent of a downpayment on a house would be worth it for every pound of fat I could lose. I ended up staying for 21 weeks at one.

Exercise would begin daily at 7am with 45 minutes of pre-breakfast running. After that came three 60 to 90 minute sessions of boxing, spinning, circuits or weight training: some were devilishly monotonous rounds of burpees, bear crawls and tyre flips, others were mercifully varied intense HIIT workouts.

Lunch and dinner were flavourful, if very small, affairs. Everything was rounded off with low-intensity walks in the beautiful countryside to remind you there is a world outside of the sodden field you spend 80 per cent of your day in. At the end of each week, your weight is taken and your inches are measured.

It can lead, as you might expect, to scenes of desperation at both ends of the spectrum. During my time at these camps, there were campers faking injuries and sneaking in contraband to get through the week, while others fell into disordered eating patterns to bring down the scales.

I learned that for every humorous anecdote of camp managers finding vodka bottles hidden behind bath panels; catching campers sneaking ham and chips at the local pub; or confiscating car keys to stop runs to Sainsburys, there was a far more disturbing story. The intelligent, late-twenties professional who hid her Type 1 diabetes and mismanaged her insulin until she ended up in hospital because she was so desperate to lose weight; the young woman and it is predominantly women who attend who had a mini stroke from overexertion.

For me, being there was near impossible at first. I had tantrums, I screamed, I swore, I got injured some real, some exaggerated. I was probably one of the worst campers theyd had, holding inside me an incredible amount of anger. I wanted my life to change, but I still sabotaged myself at every turn.

I was, I suppose, eventually a success story. I lost my excess weight, I could deadlift 100kg, I was running 5k (like I wasnt the same person who spat blood the first time I tried to jog). But as soon as I left, the real world hit me like a barbell. Like many who attend, nothing I did, no matter how healthily I ate or how much I worked out, could keep the weight off. Within a year, I was seeking treatment for bulimia. Im not saying the camps were entirely to blame but my experience of relapse is far from an unusual story.

One former trainer, who worked in the bootcamp industry for five years and wishes to remain anonymous, claims that around 75 per cent of campers fail to maintain their weight loss, which leaves these businesses cashing in on repeat returners.

Were not about giving you an after-package. Were not the NHS; were a business. Bootcamps have flourished because people want a quick-fix, not because well sort you out for the rest of your life, he says.

Ema, now 27, spent 8,000 on an eight-week programme at a UK bootcamp that promised to help her conquer her food addiction with a holistic therapy-led approach.

I was at such a low point in my life and I needed help to overcome what was going on in my mind. I was consumed by a binge eating disorder, she says.

I wish I hadnt been sucked in by the false promises made when I first went there. I was told by the owner that she was invested in helping change my life. Instead, my time [there] was overwhelming, difficult and caused a rapid decline in my mental and physical health. They didnt have the professional training to fix what was going on in my head.

Vomiting from exertion in nearly every exercise session and struggling with restricted food portions, Ema ended up being taken by her parents to hospital after six weeks. I was having such bad stomach pain. It turns out I had dehydration and a stomach ulcer.

Like many who attend, Ema had initially turned to the NHS for help with conquering weight loss but faced a two-year waiting list to access the right support.

I feel like I wasted a lot of money on a helpless solution and, if there was more support available elsewhere with a short wait time, people would not feel the need to turn to camps, she says.

In the end, I had gastric sleeve surgery and made positive lifestyle changes through the help of a qualified psychologist. I only wish Id done it earlier.

Sarah*, a nurse who lives in London, was similarly battling binge eating disorder when she signed up to a residential bootcamp several years ago. She was shocked at how easy it was to join a long-term programme with little assessment for those with disordered eating. Worryingly, there are no industry regulations for these types of private long-term programmes and no obligation to tell your GP before, during or after your stay.

My decision to go was driven by my low self-esteem, poor body image and struggles with binge eating at the time. I was seeking rapid weight loss and a quick fix, admits Sarah.

I was more concerned with addressing my weight and improving my physical appearance as I thought it would lead to an instant improvement in my mental, social and emotional wellbeing. Unfortunately, no matter how hard I tried, it ended up having the opposite effect long-term.

The temporary feelings of accomplishment and euphoria she got from the weight loss during her time at camp were replaced with harsh, shame-laced internal thoughts and feelings of hopelessness when she returned home. It led to a more entrenched cycle of binge eating.

I feel that, for some individuals, bootcamp can be a positive place. However, I feel for the majority of people, especially those with eating disorders, it can be dangerous, Sarah says.

I strongly feel that greater regulations should be put in place for people who attend long-term bootcamp programmes, as they can do a lot more harm than good in many cases.

Hannah*, 25, a police officer, found herself hooked on bootcamps after she attended a trial day at one near her home in the Midlands. Id moved back from London, started in the police and my health went out the window. I was drinking loads and I gained 80lbs. I was in a low place mentally and physically but at camp I could lose 10lbs a week. I was probably one of the slimmer and fitter people there at the time and it made me feel really powerful. I would compare myself to the others and it made me feel amazing while I was there.

But the bubble soon burst when she got back home. I was completely lost trying to do it on my own. You physically cant commit to that amount of exercise and eating that little on your own. Hannah found herself oscillating between periods of starvation and bingeing, all while blotting out her problems with alcohol.

The camp solved my weight issues temporarily but it wasnt my actual issue, in retrospect. While I could focus on losing weight, it meant I didnt have to acknowledge I had a problem with drinking.

However, now she is no longer drinking, Hannah is more positive about her camp experience: I would 100 per cent go back to lose weight quickly. It does not fix you mentally and it does not fix you long-term, but it can make you feel good and lose that last five pounds. Bootcamps have a place, but not for the reasons they say they have a place. You go there to build your resilience, mental discipline, fitness levels and your mindfulness, she says.

Therein lies the rub. These bootcamps keep people coming back. Although weight loss culture has changed since the early noughties, theres a steady market in those who see the benefit to this weight-loss approach. Personal trainer Rhys Jenkins-Hayhow, who taught at a bootcamp for 18 months after spending five years in the military, is pragmatic about what they can achieve. Rhys notes theres been a huge post-lockdown boom at his gym in the number of people wanting to lose weight, something he predicts will have boosted the bootcamp industry too.

I see residential bootcamps as very similar to prisons, explains Rhys, who now owns Empire Fitness in Stourbridge.

They only work if the person wants to change themselves. You cannot rehabilitate someone whos not ready in the same sense you cannot get someone to lose weight whos not ready to. For him, they can deliver what they promise, but the end result massively depends on the reason you attend in the first place.

As the diet industry desperately rebrands itself in 2018, Weight Watchers changed its name to WW with the tagline wellness that works these camps have done the same. The fat camp hard sell has been replaced with language like wellness retreats or holistic resets. Nutrition workshops, counselling sessions and neuro-linguistic programming all slot into the schedule. On the surface, they seem the perfect kickstart for the cash-rich and time-poor, but are these places really so far from their previous iterations? Can they really change lives for the better?

In a time when theres a noticeable shift in anti-diet messaging on platforms like Instagram, there remains that friction point between self acceptance and self improvement. Where loving yourself just as you are grates against the desire to look that bit better.

Last year, I took a step I never thought I would: I got a gastric sleeve. I went under the knife to have 80 per cent of my stomach permanently cut out of me, and I consider it the best decision I ever made. Ive worked hard, time and time again, to lose the weight, but now I have a lifelong tool that will last much longer than a month at bootcamp.

As lovely as it would be to imagine a world of genuine body positivity, there will always be a market for weight loss. In 2022, when every penny is tight, perhaps its time to look deeper at who is profiting off our obsession with pounds. Twenty years on from Celebrity Fit Club, I think theres still a darker side to fat camps that cant be rebranded out.

*Names have been changed

Beat, the UKs eating disorder charity, has helplines open 365 days a year from 9am8pm during the week, and 4pm8pm on weekends and bank holidays. The general line is 0808 801 0677, the youth line is 0808 801 0711 and the student line is 0808 801 0811. There is also a one-to-one web chat service.

If you or someone else is in immediate danger and its outside of helpline opening hours, contact 999 or the Samaritans on 116 123.

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The dark story of Britain's weight-loss bootcamps: 'I spent 20000 in four years' - iNews

Isabel Vickers, 54, an elderly care matron at an NHS practice in Leeds turned to Ultimate Performance to help her transform her body. She originally weighed 11.5 stone (73.2kg) but dropped to 8.9 stone (57kg) with the help of a personal trainer and meal plan. She told Express.co.uk all about her weight loss journey.

Speaking about her life before weight loss, Isabel explained: I love fashion. I love clothes. But Id stopped shopping because whenever Id try clothes on, I would feel rubbish squeezing into size 14 clothes or getting size 16 clothes because theyd be more comfortable. So, I just stopped shopping because it was pretty depressing.

But now, Isabel experiences pleasure when going into shops and trying on size eight and size 10 clothes.

She added: I can pull on a pair of jeans and they feel comfortable. In fact, its been really lovely buying a whole new wardrobe of size eight and size 10 clothes. Im even pinching my daughters clothes!

But it wasnt an easy journey to lose 2.6 stone. Heres how she did it.

Isabel revealed her motivation for wanting to transform her body: My motivation was my experiences of Covid, and working on the frontline with elderly patients as a matron throughout the two lockdowns.

I was very focused on keeping them safe, and Id put myself on the back burner. I was working very long hours, I was very stressed, and I felt totally frazzled, burnt out and exhausted. I turned to comfort eating to help me get through those very difficult months while we were in lockdown and I was working really long hours 60/70-hour weeks.

READ MORE:Diet expert shares 4 foods to avoid to lose weight during menopause

I was exhausted from the extra hours I was working, and as a result, I was eating too much fat, drinking too much alcohol, and just not moving my body.

Things came to a head after Christmas 2021, I was the heaviest Id ever been at 12 stone. I felt terrible. I was in a really bad place, my mood was low and I felt really unfit and really unhealthy. So I knew I needed to do something major.

Ive always believed in healthy eating, in looking after yourself and exercising. When I was younger, I went to the gym and Ive also been a dancer. I love feeling active. But my experience of Covid and the weight gain you experience as a middle-aged woman was very dramatic, she added.

Ive always been intrigued by weight training. Ive always loved the idea of lean, strong women of being able to lift weights. But I just didnt have the confidence. I didnt know what to do, I have always wanted to do lunges and deadlifts, and have muscle and definition, but I thought Im probably past it at my age. I was wrong!

The NHS worker revealed it took her five months to reach her initial target weight of nine stone, and she then sent another target of eight stone 10lbs, which she achieved after a further month.

I initially signed up for three months, but I was enjoying the programme at U.P. so much and getting amazing results, I decided to do a further three months and encouraged my husband Wayne to do his own transformation programme as well, she said.

I worked with my trainer Liam, three times a week, and he set me a target of 12,000 steps a day.

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My gym programme consisted of working on form and engaging my core in all movements, in particular, perfecting lunges and deadlifts and increasing weights as my strength increased.

I did upper body work with machines and free weights. Doing a barbell squat was a real high moment for me - I had always wanted to have a go at this in the gym, but never had the confidence or any idea how to do it safely and with good form, but with expert coaching, this particular exercise was one I enjoyed and felt a real sense of accomplishment.

The pendulum machine was a real challenge, but the results were definitely worth it.

Pushing the prowler along the red carpet was always tough, but again the encouragement from Liam always helped me to dig in deep and give it my best effort.

As for her diet, Isabel said: I planned my meals using the Ultimate Performance app which helped keep me on track and my calorie intake for the day was set in deficit, and the main focus was hitting protein, fats and carbohydrate goals.

I made healthy meals with lean protein and plenty of vegetables and healthy fats the staple of my diet, and this is a habit I continue to do.

It is now my lifestyle to be lean and clean healthy eating. I no longer feel the need to comfort eat, but choose foods which keep me feeling full and energised, which are fresh and easy to prepare and full of good nutrition. Planning my food and prep for the week is just something I do now. Its part of my life.

READ MORE:Kate Middleton diet: The Duchess' diet plan she follows to stay slim

I enjoy treats and eating out and the occasional cocktail, but using a food app helps to keep me on track and maintain my goal weight which I have worked hard to achieve.

As for whether there was a specific area of the body she wanted to target, Isabel commented: I particularly wanted to get a strong and lean core as this was an area I was very unhappy with, and I carried a lot of body fat on my abdomen due to high fat and high carb foods I over indulged in.

I was amazed at how the body fat melted away week after week. I did not think it was possible in my 50s to achieve this, and now I have my waistline back, which feels lovely.

As for why Isabel chose Ultimate Performance to help her lose weight, she explained: I was flicking through Instagram one day and I came across someone who was a similar age to myself. She was from Mayfair, and she looked amazing. Her story was pretty much like mine.

She looks incredible now! She said the experience was transformational, and that she felt really nurtured, and for her confidence it was amazing. So, when I saw there was a U.P. in Leeds, I spoke to the gym manager, Owen, and was then partnered with my trainer, Liam, and I havent looked back since.

The environment U.P. fosters is one very focused on the clients needs and supports. My trainer, Liam, was very much focused on being safe, not suffering any injuries, and form. But its a partnership, you feel like youre working in partnership with your trainer and that builds your confidence. Its a centre of excellence everyone supports each other, and everyone is so professional, she added.

Isabel also shared her biggest challenge and proudest achievement.

Initially, the first two weeks were challenging, in terms of a new diet, prepping your food, being organised and juggling a full-time job, she said. But I spoke to my trainer, Liam, got my head down, got on with it, did my shopping, and prepped my meals.

I was pretty exhausted for the first couple of weeks, but then I started to see the results, which gave me the motivation to continue. After a month to six weeks, I knew this was the lifestyle I wanted to continue with.

When I compare my lifestyle now to when I first walked through the doors at U.P., it really has been transformational. Its not just one or two things - its my whole well-being, my mental health, my motivation. I feel like Ive got my mojo back. Im energised. I feel strong. Im Isabel again, she remarked.

Day-to-day activities are more enjoyable. Im really excited about future holidays because Im fitter and healthier. Ive got a gorgeous dog, Ziggy, I got during lockdown, and I love going out with him. Physically, mentally, and spiritually, I feel in such a good place.

Looking back, I think I was quite depressed. I didnt realise it until I started to feel better. Eating healthy, exercising, moving, and learning something new like weightlifting was very motivational. The changes Ive seen in the last six months have been dramatic. It has been so empowering.

But losing weight has not only impacted her life, weight training has given her confidence and strength.

When Im out walking and getting my steps in, I can power up hills. Before, that would have been pretty hard work and I wouldnt have enjoyed it. Now, Ive got the strength to push through and I see steps as a challenge to run up rather than go at a leisurely pace, she said.

I was pretty conditioned to things like WeightWatchers and Slimming World, as thats what Id done in the past. Things like avocados, nuts, protein bars, whey protein and supplements were frowned upon and not encouraged. Ive now learnt about macronutrients and good fats, the balance of food, how to energise myself and what to eat before and after a workout.

Isabel also had some advice for anyone else in her situation: I think for women of my age, and for women in general, the media are all about accepting the middle-aged spread post-menopausal. The message is that should accept high body fat around your middle.

One of the major things Ive discovered and learned at U.P. is that you dont have to accept it. You can achieve the shape and the condition of the body that you want. You do the graft, do whats asked of you, keep focused on your goals and you get the results.

The words that come to mind are empowering and liberating. Its about the individual and what your goals are. I would definitely encourage women to start lifting weights. I have gotten far more from weight-lifting than any HIIT session Ive ever done.

In terms of strength, and fitness, I feel in the best shape of my life at 54. I feel good. I feel very strong. I never thought my abdomen would get firm again. I thought it was something Id have to accept. But my core strength and core stability is strong its all about the core!

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'Lost 2.6st!' Woman amazed by weight loss programme that saw her body fat melt away - Express

Did you skip your workout today? Are you guilty of not working out one day? Are you the one following a strict diet too? Is weight loss something you are trying to achieve?

If your answer to the last question is yes and if the other above questions point the finger at you, then this article is definitely for you. Keep on reading to know more.

Talking about weight loss, you might be following strict weight loss diets like the Keto diet, Paleo diet, Intermittent fasting, etc., and you might also be doing regular physical exercise, but trust us when we say that these diets or workouts don't really help you lose weight.

Rather, following these diets sometimes also cause deficiencies of some or the other nutrient in your body as they are not a balanced diet fully or a healthy diet.

In this article, we will be talking about one of the best weight loss supplements called Exipure. Exipure is a natural weight loss supplement that helps you lose weight by tackling the root cause of weight gain, which is not what you eat or when you eat. To know about the real root cause of weight gain, keep on reading this Exipure review.

REAL Exipure CASE STUDIES - BEFORE

We will be discussing further the Exipure dietary supplement, its characteristics, working and the science behind it, its intake guideline, the benefits offered by it, the pricing, and the money-back guarantee. In the end, we'll mention the Exipure reviews by customers and if the product is worth the hype or not.

So, let us begin the Exipure review with an overview of the product:

Product Category

Dietary Supplement

Product Form

Capsules

Intake Guideline Of Exipure

Take 1 capsule of Exipure daily with a big glass of water for best results.

Product Characteristics

Money-Back Guarantee

180-day 100% satisfaction money-back guarantee

Exipure is a weight loss supplement that helps support weight loss naturally. It is one of the best weight loss supplements that target the root cause of unexplained weight gain. It is known as the tropical secret to achieving your weight loss goals through natural means.

Exipure is made up of a propriety blend of plant-based and natural ingredients that help you lose weight. These natural ingredients have been clinically researched for their weight loss and other health benefits. This dietary supplement comes in the form of capsules or diet pills in a bottle.

The makers of this natural weight loss supplement have used the latest research by scientists on the actual root cause of weight gain in individuals to make the Exipure weight loss pills or capsules. They have listed that the real root cause of weight gain is not your lack of workout, diet, or the food you eat; rather, it is something else in the human body.

The main aim of the Exipure weight loss supplement is to help you lose unexplained weight gain with the help of its natural ingredients. These diet pills make the weight loss process easier and quicker.

The Exipure diet pills activate the fat-burning process in your body, thus eliminating the body fat and reducing the stubborn fat layers accumulated over the years.

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The characteristics or features of this weight loss supplement are -

The Exipure diet pills work towards maintaining human health by losing weight through natural means.

The Exipure weight loss formula is such that it targets the root cause of weight gain in humans. According to new research by scientists, the real root cause of weight gain is the low levels of brown adipose tissue (BAT). So, maintaining the levels of these brown adipose tissue (BAT) becomes the most important task. Low BAT levels make individuals gain weight significantly.

So, the Exipure pills help in increasing the levels of brown adipose tissue (BAT) in the human body. Unexplained weight gain is the sign of lower levels of brown adipose tissue (BAT) in your body.

The Exipure pills help boost brown fat levels so that you can lose weight safely by burning body fat. The process of fat burning is activated which shrinks the fat cells and therefore helps burn fat.

Exipure is one of those dietary supplements that promote weight loss with the help of its blend of plant-based ingredients that provide several health benefits to the human body like it helps maintain blood pressure and blood sugar levels, etc.

The Exipure weight loss formula is unique from the other weight loss supplements as it is completely a blend of plant-based and natural ingredients that help you lose weight by burning more calories and excess fat. These ingredients help increase the number of brown fat cells that eventually help maintain your body weight.

Exipure is one of those dietary supplements that is made up of a propriety blend of 8 natural and plant-based ingredients which provide several health benefits. These 8 ingredients are - Perilla (Perilla frutescens), Kudzu (Pueraria lobata), Holy Basil (Ocimum sanctum), White Korean Ginseng (Panax ginseng), Amur Cork Bark (Phellodendron amurense), Oleuropein (Olea europaea), Quercetin (Quercetum), and Propolis.

The one thing common between all of these 8 powerful ingredients is that all of these increase or boost brown adipose tissue (BAT) levels, thus helping you lose weight. We will see the discussion about these ingredients individually in the article further.

All of the ingredients used in the Exipure pills have been clinically researched by scientists and various studies for their benefits to the human body.

Now, we will see the intake guideline for the Exipure diet pill to experience the best results.

The makers of the Exipure dietary supplement state that you should consume one Exipure diet pill daily with a big glass of water.

One bottle of Exipure contains 30 capsules. This means that one box of Exipure pills would last you for 30 days. Regular and recommended consumption of these Exipure pills would provide you with the best results within a few weeks.

The intake of this diet pill would help lose weight. It tackles the root cause of the unexplained weight gain in your weight loss journey. It also increases the brown adipose tissue levels, thus making this weight loss formula unique and powerful.

Exipure is one of the best dietary supplements that trigger the fat-burning process, thus reducing stubborn belly fat.

There are a few things or precautions that have to be kept in mind by the users before consuming the Exipure pills daily, as per the makers. These things or precautions are mentioned below:

Exipure works effectively help to lose weight. Besides this, there are several other benefits provided by Exipure to your body.

The key benefits of Exipure are-

Exipure consists of a blend of 8 powerful and goodness-packed natural and plant-based ingredients. These ingredients help to lose weight effectively in your weight loss journey.

The 8 plant-based and powerful ingredients in Exipure are - Perilla (Perilla frutescens), Kudzu (Pueraria lobata), Holy Basil (Ocimum sanctum), White Korean Ginseng (Panax ginseng), Amur Cork Bark (Phellodendron amurense), Oleuropein (Olea europaea), Quercetin (Quercetum), and Propolis.

Exipure aids in weight loss by tackling the root cause of it. It targets the brown adipose tissue levels in your body.

A high number of brown adipose tissue levels denotes a slimmer, skinnier, and fit body. Whereas a low number of brown adipose tissue levels denotes a body that has high body fat or fat cells.

Exipure works primarily to boost the levels of brown adipose tissue with the help of its blend of 8 ingredients that are natural and plant-based. Increasing the brown adipose tissue levels helps you in losing weight.

This supplement makes your weight loss process easier than other weight loss supplements available on the market. You would get a healthy body weight by consuming these pills.

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The main aim of Exipure is to boost the levels of brown adipose tissue in your body with the help of its plant-based ingredients. These ingredients are known to boost brown adipose tissues.

The brown fat does not store fat; rather, it helps in the process of fat-burning or fat-shrinking. Increased Brown fat levels help burn calories more often than increased white fat levels. Brown fat contains a network of densely-packed mitochondria that helps you burn calories more easily than white fat.

One of the properties of brown fat is that brown fat helps convert the food you eat into energy and not as fat cells in your body. This then helps increase the rate of metabolism, which makes losing weight or stubborn fat quick.

A low level of brown adipose tissue causes slow metabolism. This slow metabolism due to low brown fat levels makes individuals gain weight, thus leading to many excess weight gain diseases like Obesity. This could hamper your health severely by making your body a home to many health issues and problems.

Increasing the brown fat levels in your body denotes significant weight loss or healthy weight loss, thus making your weight loss journey easier and safer.

It is a known fact that as the body temperature falls down, the accumulation of low brown adipose tissue starts so that the body is kept warm during such times. This means that brown fat helps maintain your body temperature when you feel cold.

The presence of 2 ingredients - Holy Basil (Ocimum sanctum) and White Korean Ginseng (Panax ginseng) helps strengthen your immune system.

Holy Basil (Ocimum sanctum) supports brain health and boosts brain power. White Korean Ginseng (Panax Ginseng) has the ability to provide an immune boost. This immune system helps strengthen the nerve transmission power of your brain, thus triggering and activating different body systems and functions that help you lose weight quickly.

Exipure helps support weight loss by boosting the levels of brown fat with the above 2 and the remaining 6 ingredients as well. With the help of Exipure, losing weight becomes easier and not so daunting.

Exipure helps reduce stress and anxiety by improving the health of your brain. Improved health of your brain makes the overall body function smoothly.

This weight loss product helps maintain your physical as well as mental health. Thus, reducing the levels of stress and anxiety that you have been going through. Holy Basil (Ocimum sanctum) helps reduce stress effectively.

Exipure helps improve the overall health of your body. It is one of the best solutions to try at home without doing rigorous physical exercise or following strict diets.

It helps-

All of these points denote the overall benefit to your body by the consumption of these Exipure capsules.

Let us have a look at the Exipure ingredients that promote weight loss:

Propolis is a sticky substance bees use to protect themselves and their hives. Propolis contains substances that kill bacteria and viruses. It also helps strengthen the hive walls.

Propolis comes from trees and plants. Bees collect propolis from tree buds and sap.

Some studies suggest that propolis might be effective against obesity. In one study, obese women took either a placebo or 400 milligrams of propolis daily. After 8 weeks, those who took propolis lost about 4 pounds. Those taking the placebo gained no weight.

The researchers concluded that propolis could be useful in treating obesity.

Propolis works by stimulating your body's metabolism. Your body uses energy faster than normal. This causes your body to burn calories even while you sleep.

A recent study found that propolis increases your metabolic rate. Researchers gave rats propolis supplements. Then they measured how much oxygen the animals needed to breathe.

They discovered that the rats' breathing rates increased. This suggests that propolis speeds up the way your body burns calories.

Olive oil is made from olives. Olive oil is high in monounsaturated fats. These fats do not raise blood cholesterol levels.

Monounsaturated fats reduce triglycerides in the blood. Triglycerides are a type of fat that raises bad LDL cholesterol.

One study showed that olive oil improves insulin sensitivity. Insulin resistance leads to diabetes.

Researchers studied the effect of olive oil on mice with diabetes. Mice that ate olive oil had lower blood sugar levels.

Another study showed that olive oil improved glucose tolerance in diabetic patients. Glucose tolerance tests showed that the subjects' blood sugar levels were better controlled.

Olive leaves contain oleuropein. Oleuropein has been shown to increase thermogenesis. Thermogenesis is the process of burning calories.

Thermogenesis is important for losing weight. When you eat less food, your body needs more energy to digest it.

Your body must work harder to break down the food. You need more energy to move around. To keep your muscles working, your body produces heat. Olive leaves have been shown to speed up this process. They seem to stimulate your body's metabolism.

Kudzu root is an Asian plant. Kudzu roots are used as a vegetable in China. Japanese people make kudzu tea.

In Japan, kudzu is called "kuzu." People there believe that kudzu can help them lose weight.

People drink kudzu tea because they think it will boost their metabolism. Some people take kudzu pills.

There is some evidence that kudzu may help control appetite. A study showed that kudzu extracts reduced hunger pangs. Other research shows that kudzu extracts may improve blood circulation. Blood flow is essential for good health.

Kudzu contains chemicals called iridoids. Iridoids are similar to glycosides. Glycosides are natural substances that occur in plants.

Iridoids are thought to affect the brain. They may slow down nerve impulses. Nerve impulses carry information between cells. Some scientists think that these compounds may act like hormones. Hormones regulate many functions in the body.

Other scientists think that iridoids may block certain receptors in the brain. Receptors are proteins that bind to specific molecules. When receptors bind to molecules, they trigger chemical reactions inside the cell.

Scientists think that iridoids interfere with the binding of neurotransmitters (hormone-like substances) to receptors. The result is slower nerve signals. This slows down the brain. It makes you feel tired.

Iridoids might also block other receptors. They could stop the release of other hormones.

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Perilla is a flowering herb. Perilla is native to Asia. Perilla leaves are rich in antioxidants. Antioxidants protect cells from damage by free radicals. Free radicals are unstable oxygen atoms.

Free radicals cause aging. They can harm healthy cells. Scientists think that perilla helps prevent cancer.

Some studies show that perilla extract reduces cholesterol. Cholesterol is a type of fat found in animal foods.

Perilla contains flavonoids. Flavonoids are antioxidant compounds. Flavonoids are believed to reduce inflammation. Inflammation causes pain and swelling.

A study showed that perilla extract helped burn fat. Fat cells store excess calories. Burning fat is one way to lose weight.

Perilla contains lignans. Lignans are phytoestrogens. Phytoestrogens are plant estrogens. Plant estrogens mimic human estrogen. Phytoestrogens are believed to lower bad cholesterol levels. Bad cholesterol clogs arteries. Arteries supply blood to organs.

Lignans may also increase insulin sensitivity. Insulin sensitivity means how well your body uses insulin. Insulin is a hormone that controls sugar. Insulin resistance lowers the amount of insulin your body needs. Lowering insulin resistance improves insulin sensitivity.

Another study showed that perilla oil increased the number of brown adipose tissue cells. Brown fat cells produce heat.

Brown fat burns calories instead of storing them. Perilla has been studied for its effects on diabetes. One study showed that perilla improved glucose tolerance in diabetic mice.

Amur cork bark is an herbal remedy used in traditional Chinese medicine. Amur cork bark is made from the inner bark of the tree Quercus mongolica.

The amur cork bark is used to treat diarrhea, fever, and stomach ache. In China, it is used as a tonic.In Japan, it is used to treat coughs and colds. In Korea, it is used to treat asthma.

Amur cork is known to have anti-inflammatory properties. Anti-inflammatories relieve pain and swelling. One study showed that amur cork bark extract lowered triglyceride levels. Triglycerides are fats stored in the liver. High triglyceride levels are associated with heart disease.

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Exipure Reviews (2022): Side effects, Ingredients, Benefits of Weight Loss Pill - Outlook India

Introduction

Overweight and obesity have become global health issues. In 2016, China had the highest number of adults with overweight and obesity at 600 million, with rates of 34.3% and 16.4%, respectively.1,2 Overweight and obesity are major risk factors for and increase the risk of all-cause mortality from chronic diseases such as cardiovascular disease, diabetes, and cancer, reducing life expectancy by five to twenty years.3 Weight loss can significantly diminish the risk of developing overweight and obesity. Two popular weight management strategies are Continuous Energy Restriction (CER)4 and Intermittent Fasting (IF).5 The former achieves weight loss through continuous restriction of daily energy intake, but the resultant hunger reduces adherence to the regimen, which can lead to greater weight regain once the restriction on intake is removed.6 As a new method to prevent and treat obesity, IF restricts calorie intake through alternate fasting and free eating, which can also achieve weight loss, improve metabolic status, and enhance the immune system and cognitive function in a relatively short period of time in a manner similar to CER.7 However, the beneficial effects of IF on weight loss, body composition, and cardiovascular health in adults with overweight and obesity with diverse characteristics are controversial, and may be influenced by factors such as comorbidities and the duration of fasting. This review examines the different strategies and protocols used for IF, through the comparison between the effects of IF and CER on weight loss, with the aim of providing a reference for its broader clinical application for weight loss in adults with overweight and obesity.

ADF alternates between fasting and free-eating days to achieve weight loss. On fasting days, individuals consume only 25% of their basal calories (approximately 500 kcal), whereas on eating days, there is no restriction on calorie intake.8 Individuals with overweight and obesity can lose 3%7% of their body weight after two to three months of ADF, which is accompanied by improvements in blood lipids, blood pressure, and insulin sensitivity.9 However, a Randomized Controlled Trial (RCT) showed that ADF had no advantages over CER in terms of compliance, weight loss or maintenance, and cardioprotection in adults with obesity and normal metabolism.10 A systematic review found that ADF was effective for short-term (two to three months) weight loss in individuals with normal weight, overweight, and obesity, although there are no long-term follow-up data. Additionally, ADF is not suitable for individuals who require regular feeding or medication such as pregnant and lactating women, elderly people, or patients with type 1 diabetes or eating disorders.11 Despite its widespread adoption, compared with CER, ADF may be less sustainable in the long term for most individuals with overweight and obesity because of the intense feeling of hunger elicited by low-calorie intake on fasting days.10

The best-selling book The Fast Diet published by Mosley et al in 2013 touted the benefits of severely restricting energy intake for two days a week but eating normally during the rest of the week.12 Since then, the 5:2 fasting has become more and more popular, which involved restricting energy intake to 25%30% of the usual level on two nonconsecutive days within a week with no restriction on the remaining five days.13 Some researchers have concluded that the 5:2 fasting method is as effective as CER in reducing weight and improving glucose and lipid metabolism, waist-to-hip ratio, and insulin sensitivity.14 Compared with ADF, 5:2 fasting can lessen the feeling of hunger and is associated with fewer undesirable reactions such as dizziness, constipation, nausea, and vomiting during the weight loss process,15,16 which encourages adherence for people with overweight and obesity. Additionally, 5:2 fasting has been shown to reduce basal metabolic rate and skeletal muscle mass.17 The effect of 5:2 fasting on weight maintenance warrants further investigation.

TRE is an IF method that requires subjects to eat within a fixed period of 810 h or less per day and fast at other times18 to maintain a stable circadian rhythm in their calorie intake. Compared with ADF and 5:2 fasting, TRE only limits daily meal times and not the types or quantity of food, making it more acceptable to patients and facilitating adherence. The effect of TRE on weight loss was significantly correlated with the time of carbohydrate and protein intake;19 people who ate earlier in the day lost more weight than those who ate later.20 Meanwhile, eating more staple foods in the evening was not beneficial for weight loss. In a 12-week RCT, women with overweight or obesity who consumed a high-calorie breakfast had better fasting glucose, insulin sensitivity, and blood lipids than those who consumed a high-calorie dinner.21 This result is consistent with the latest findings from healthy non-obese volunteers showing that 16:8 IF was more beneficial when food was consumed between 06:00 and 15:00 (ie, early eating) vs 11:00 and 20:00 (midday eating).22 Another study found that 12 weeks of TRE with a mealtime between 12:00 and 08:00 did not lead to weight loss in adults with overweight and obesity without controlling food intake but resulted in loss of muscle mass.23 However, in an RCT of TRE (08:0016:00) for 12 months, there was no significant loss of muscle mass, and regardless of the time of calorie intake, TRE had a significant impact on weight loss when total calories were restricted and was found to be a safe and effective strategy for weight management.24 As there is no restriction on calorie intake and uniform regulation of allowed eating times in TRE, different studies have reported variable results. Nonetheless, the data suggest that reducing total calorie intake by limiting eating time, especially to earlier times of the day, is a beneficial weight management strategy. Given these findings, people with overweight and obesity should consider changing their traditional concept of dinner as a social meal in order to maximize weight loss.

Irrespective of the duration of the intervention (short term [412 weeks] or long term [24102 weeks]), weight loss with ADF and 5:2 fasting was comparable to that achieved by calorie restriction (CR).10,14,15,2534 Meanwhile, weight loss with TRE alone (1%5% decrease from baseline over 812 weeks)23,35,36 was not superior to that achieved with CR and was less than that observed with ADF or 5:2 fasting unless total calorie intake was restricted along with TRE. Thus, long-term TRE combined with an appropriate energy-restricted diet can enhance weight loss, but this is mainly attributed to CR.24,37

Summarizing the effects of three forms of IF on clinical outcomes reported in the literature (Table 1), it shows that there have been no trials directly comparing the effects of the three different fasting methods; further research is needed to determine which methods are more effective for achieving weight loss.

Many studies on IF have controlled only dietary factors and neglected the long-term effects of exercise on weight. In a study of 64 patients with obesity, IF combined with endurance exercise of moderate intensity three times a week resulted in greater reductions in body weight, body fat mass (FM), and lipid-related indicators after 12 weeks than IF or exercise alone, although there were no significant differences in lean body mass (LBM) between groups.38 Another study showed that the combination of resistance and aerobic exercise three times a week combined with IF led to larger reductions in body weight and FM than exercise alone although these parameters did not differ with respect to the IF group; on the other hand, exercise had a greater effect on cholesterol metabolism than IF or CR.39 Adults with overweight or obesity are more prone to knee joint damage in activities like running, climbing, and basketball,40 which negatively impacts their persistence with an exercise-based intervention. Effective muscle mass can be maintained by increasing protein intake and engaging in a reasonable exercise regimen. One study found that young people who fasted for 16 h a day over a 2-month period with resistance training had a reduction in body fat percentage while maintaining muscle mass;41 and a systematic review of 332 subjects showed that postprandial exercise was more effective in preventing hyperglycemia and enhancing insulin sensitivity than preprandial exercise.42 Thus, IF combined with exercise can improve the aerobic capacity of skeletal muscle, resulting in greater weight loss and providing more health benefits than IF24 or exercise alone.38

IF combined with meal replacement is a common weight loss intervention that has the advantage of not only allowing quantification of calorie intake on fasting days but also reducing malnutrition. In a single-blind randomized cross-over trial of eight healthy young women, processed meal replacements with a precisely calculated scientific nutrition ratio increased postprandial caloric expenditure and promoted carbohydrate oxidation to a greater extent than whole-food meals with the same total calories. Moreover, there were no differences among subjects in postprandial blood glucose response, satiety, feeling of hunger, and desire to eat, demonstrating that the processed meal replacements were an effective strategy for preventing and treating obesity.43

In a study of 164 adults with overweight or obesity that were divided into two groups using IF combined with a high protein meal replacement or the protein meal replacement alone, both groups showed significant reductions in weight, body fat, visceral fat, and LBM at week 16 with no significant differences between them. However, the combined intervention reduced participants cravings for food, thus improving their compliance and more effectively preventing weight regain within six months.44 In a multicenter clinical study of 300 individuals with overweight or obesity in China, a dietary program consisting of 500600 kcal solid drinks as meal replacement on IF days not only led to body weight reduction and maintenance of weight loss but also decreased the incidence of clinical symptoms such as mouth ulcers, constipation, hair loss, and insomnia experienced by the subjects during the weight loss process.45 Another study conducted in China on patients with type 2 diabetes with comorbid obesity found that combined use of food substitutes during fasting periods safely and effectively improved metabolic indices such as blood glucose, blood pressure, and lipids; reduced body weight; improved patient compliance; and achieved stable and lasting glycemic control.46 However, whether this method is effective in improving metabolic indices in type 2 diabetes patients with normal weight remains to be determined. In a study of healthy adults with overweight and obesity using meal replacements on fasting days, short-term fasting (4 weeks) resulted in greater weight loss and improved body composition and cardiometabolic health without exacerbating the feeling of hunger or adversely affecting appetite.47 The investigators also found that two days of fasting per week was more beneficial than one day. Higher protein intake and more frequent eating were shown to reduce the amount of total and abdominal fat and improved LBM and postprandial thermogenesis; both were effective for long-term weight maintenance and are feasible for patients with overweight or obesity.48,49

Obesity may be associated with psychological problems such as depression, body image disorders, stress, and low self-esteem.50 Furthermore, self-stigma in individuals with overweight and obesity can not only lead to psychological problems such as depression, anxiety, and low self-esteem but may also increase the risk of cardiovascular disease, metabolic abnormalities, and even death.51 These psychological problems can lead to a vicious cycle of unhealthy eating or overeating and reduced exercise or activity. Therefore, guidelines for weight reduction in Europe, Canada, and other countries have incorporated psychotherapy into routine weight loss approaches. Psychotherapy can increase patients confidence in weight reduction interventions and help them to better implement IF programs and behavioral training by addressing the psychological factors that contribute to unhealthy eating habits of individuals with overweight and obesity through psychological assessment, respect, listening, guidance, and cognitive-behavioral therapy; this can have multiplicative effects on weight reduction and maintenance.52 A 5-year prospective study showed that fasting increased the risk of binge eating and bulimic pathology.53 Disordered eatingie, overeatingrequiring psychological treatment has been suggested as a root cause of obesity. Psychologists in the United States and other countries believe that cognitive and behavioral therapies combined with dietary strategies and physical activity can improve both short- and long-term outcomes in the treatment of obesity.54,55 A scoping review shows that psychological interventions can increase patients awareness and compliance with their eating behaviors and enhance self-behavior management to ensure weight loss maintenance in non-surgical interventions for hospitalized adults with class II or class III obesity.56 IF in combination with supportive psychodynamic psychotherapy and physical activity is an effective strategy for long-term weight loss and body mass index (BMI), waist-to-hip ratio, and body fat reduction.57

Most of the weight loss associated with IF is due to a reduction in body FM;58 one study calculated that 79% of the weight loss was attributable to a reduction in fat (level I evidence).59 However, some studies have found that IF can result in the loss of LBM concurrent with weight loss, typically accounting for 20%30% of total weight loss.60 Short-term (4 weeks) IF decreased body weight and improved body composition and cardiometabolic health while having no adverse effects on the feeling of hunger or appetite, whereas long-term (52 weeks) IF reduced the amount of total and abdominal fat and increased LBM, thereby promoting weight maintenance.47,49 A lower LBM is associated with a lower metabolic rate and neuromuscular function, fatigue, and increased risk of injury, with the degree of LBM reduction positively correlated with weight regain.61 Thus, a reasonable weight loss goal is to reduce body fat while avoiding loss of muscle mass. Although both IF and CER led to varying degrees of weight regain after six months, CER increased FM and LBM, whereas IF decreased FM while increasing LBM.25 Exercise has been shown to preserve or prevent a decline in basal metabolism and prevent the loss of muscle mass in people under the age of 60, and IF combined with resistance training programs are commonly used to promote fat loss and improve glucose and insulin levels in this population.62,63 However, whether this is related to adequate protein intake and energy balance is unclear and requires examination in a larger sample size of patients who are elderly or have chronic diseases. It was also reported that IF combined with a high-protein diet reduced BMI and lipids in people with obesity and limited weight regain while increasing arterial compliance.64

IF can reduce body weight and improve lipid and glucose abnormalities.65 Short-term (12-week) IF with a low-calorie, high-protein diet reduced total adiposity, abdominal and visceral FM, and plasma biomarkers (insulin, glucose, triglycerides, low-density lipoprotein [LDL], and total cholesterol) while improving metabolism (resting metabolic rate and respiratory quotient) in obese men and women.49,64 However, although IF was superior to CER in reducing insulin resistance (possibly by decreasing total energy expenditure), it also increased insulin levels and promoted fat storage, without significantly lowering blood glucose and lipids.66 On the other hand, in another RCT of centrally obese adults, IF and CER had comparable effects on cardiometabolic health and were not superior to CER in terms of increasing insulin sensitivity.31 In a study of 19 subjects with metabolic syndromes, IF significantly reduced atherogenic lipids: total cholesterol decreased by 7%, LDL cholesterol by 11%, and nonhigh-density lipoprotein cholesterol by 9%. Additionally, a decreasing trend was observed in the number of total cholesterol and LDL cholesterol particles.67 In an RCT of eight prediabetic men with obesity, five weeks of IF increased insulin sensitivity and islet -cell reactivity and decreased insulin level, blood pressure, and oxidative stress, although there were no significant changes in body weight or fasting and postprandial blood glucose.68 Collectively, these findings indicate that although IF has benefits for patients with prediabetes and prehypertension, there is insufficient supporting evidence from large samples of different patient populations.

IF not only alleviates blood pressure and improves lipid and glucose levels and other cardiovascular disease-related risk factors, it also reduces the risk of coronary heart disease and improves the prognosis of cardiac events.65 Short-term intervention with a low-calorie, high-protein diet lowered cholesterol and improved BMI as well as cardiovascular variables such as resting heart rate and blood pressure. Compared with a heart-healthy diet, IF with a low-calorie, high-protein diet for one year had certain advantages for cardiometabolic health such as weight reduction, prevention of low-density-lipoprotein rebound, and enhanced arterial compliance.47,64 Meal timing also influences cardiometabolic health; according to the American Heart Association, nighttime fasting can reduce the risk of cardiovascular disease.8 A study of lean and healthy adults showed that although IF yielded comparable overall weight loss to energy restriction and balanced diets, subjects in the IF group showed less weight loss due to fat reduction and there were no specific benefits in terms of metabolic regulation or cardiovascular health.69 This is supported by the finding from a study of 139 obese adults that IF was not more effective than daily CR in reducing body weight, body fat, and cardiovascular metabolic risk factors.24 More clinical studies are needed to determine whether IF has benefits for the prevention and treatment of cardiovascular diseases.

Apart from body weight, IF can be applied to the management of metabolic disorders such as diabetes and Non-alcoholic Fatty Liver Disease (NAFLD).70 In a randomized trial of 137 adults with type 2 diabetes, IF had similar effects to CER in reducing hemoglobin A1c level and improving blood glucose. On the other hand, IF showed superior performance for lowering body weight and in increasing insulin sensitivity.14 In patients with NAFLD, IF for eight weeks decreased BMI, alanine aminotransferase level, and steatosis and fibrosis rates compared with a normal diet, with good compliance among patients in the IF group.71 ADF also resulted in greater weight loss and improvement in blood lipid levels in a shorter period (412 weeks) than TRE.72

In patients with Multiple Sclerosis (MS), IF was as safe and effective as CER in reducing body weight and improving mood.73 Meanwhile, IF was shown to improve the immune recovery of patients with MS by altering intestinal flora composition and reducing the inflammatory response.74 By reducing fat, IF not only improves body shape but also diminishes the risk of obesity-related diseases such as dyslipidemia, type 2 diabetes, hypertension, and NAFLD. In preclinical studies, fasting and CR have been shown to prolong life- and healthspan, induce autophagy, and ameliorate symptoms of various diseases, such as CVDs, type 2 diabetes, neurodegenerative diseases, cancer, or ischemic injuries.75 It should be noted that although IF can lead to better clinical outcomes compared with other dietary modifications, the benefits are mainly derived from energy restriction rather than fasting; as such, it should not be considered as the ideal dietary intervention.76 Future studies should also prioritize testing the health benefits of these diets in patients with type 1 diabetes, polycystic ovary syndrome and thyroid disorders.77 Based on human studies, we outline the overall effects of IF versus CR (Figure 1).

Figure 1 Overall effects of IF versus CR.

Preclinical and clinical evidence suggests that IF is an effective nonpharmacologic therapy for weight loss that can decrease body weight and improve body composition (total body fat, abdominal fat, and LBM) as well as physiologic indices such as blood glucose, lipids, insulin sensitivity, and cardiovascular metabolism in adults with overweight and obesity. Most IF-related intervention studies have been conducted over a short period, with some long-term clinical trials lasting more than one year. Moreover, the study subjects have mainly been adults with overweight and obesity with or without diabetes mellitus, hyperlipidemia, or other comorbidities. Longitudinal population studies with large samples are needed to evaluate the safety and effectiveness of IF. Given the diverse forms of IF and its combination with other interventions such as exercise, meal replacement, and psychotherapy, the effects of IF on weight loss vary considerably across studies. IF is only one dietary strategy, and dietary components also play a key role in the development of obesity. Changing our lifestyle towards healthy eating and more physical activity may help reduce or prevent the development of obesity.78 Future studies should address the synergistic effects of IF combined with other interventions in weight management as a means to improve adherence79 to weight loss regimens for long-term weight control.

All studies that adopt IF to manage weight are required to undergo ethics review.

This work was funded by Zhejiang Basic Public Welfare Research Project (LGF20H260013) and the Initial Scientific Research Fund for PhD from Taizhou Hospital of Zhejiang Province (2018BSKYQDJJ15).

The authors report no conflicts of interest in relation to this work.

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