Category Archives: Diet And Food

Hi friends! Happy Thursday! I have a new podcast episode and cant wait to hear your thoughts on this one.

Today, Im chatting with Lisa Moskovitz, RD, all about quieting the diet noise and why diets dont work.

Heres what we talk about on todays episode:

How to quiet the diet noise: how become a more confident, autonomous, and intuitive eater, and improve your relationship with food

How to move the needle towards fitness and weight loss goals in a healthy way

Why diets dont work: how they actually bring you further away from finding your healthiest, happiest weight

How diets impact your metabolism

Her tips for being Healthy in Real Life

and so.much.more.

I LOVED todays conversation and hope that youll take a listen!

Heres a bit more about Lisa and her background:

Lisa Moskovitz, RD, is a registered dietitian, the CEO of NY Nutrition Group, a large group nutrition practice and the author of The Core 3 Healthy Eating Plan, a personalized, science-based guide to finding your healthiest, happiest weight. She received a BS in nutrition from Syracuse University and then went on to complete an intensive dietetic internship at NYPresbyterian Hospital. Since then, she has accumulated over a decade of experience in private practice, providing nutrition workshops and working with the media. Lisa is regularly featured in major publications such as Well + Good, Eat This Not That, Yahoo Health and is often interviewed for popular news channels such as Fox 5 NY, CBS News and Inside Edition.

Check out her website here, her Instagram here, and get a copy of The Core 3 Healthy Eating Plan (use Core20 for 20% off!).

Resources from this episode:

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If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission.

You can use my referral link hereand the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I just finished Level 1 and have started Level 2. I highly recommend it!You can check out my initial thoughts on IHP here!

Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating,head to this pageand youll get a little thank you gift from me to you.

xo

The rest is here:
111: Why diets dont work with Lisa Moskovitz, RD

Finding yourself confused by the seemingly endless promotion of weight-loss strategies and diet plans? In this series, we take a look at some popular dietsand review the research behind them.

Intermittent fasting is a diet regimen that cycles between brief periods of fasting, with either no food or significant calorie reduction, and periods of unrestricted eating. It is promoted to change body composition through loss of fat mass and weight, and to improve markers of health that are associated with disease such as blood pressure and cholesterol levels. Its roots derive from traditional fasting, a universal ritual used for health or spiritual benefit as described in early texts by Socrates, Plato, and religious groups. [1] Fasting typically entails a steady abstinence of food and beverages, ranging from 12 hours to one month. It may require complete abstinence, or allow a reduced amount of food and beverages.

Prolonged very low calorie diets can cause physiological changes that may cause the body to adapt to the calorie restriction and therefore prevent further weight loss. [2] Intermittent fasting attempts to address this problem by cycling between a low calorie level for a brief time followed by normal eating, which may prevent these adaptations. However, research does not consistently show that intermittent fasting is superior to continuous low calorie diets for weight loss efficiency.

The most common methods are fasting on alternate days, for whole days with a specific frequency per week, or during a set time frame. [3]

Physiologically, calorie restriction has been shown in animals to increase lifespan and improve tolerance to various metabolic stresses in the body. [4] Although the evidence for caloric restriction in animal studies is strong, there is less convincing evidence in human studies. Proponents of the diet believe that the stress of intermittent fasting causes an immune response that repairs cells and produces positive metabolic changes (reduction in triglycerides, LDL cholesterol, blood pressure, weight, fat mass, blood glucose). [3,5] An understandable concern of this diet is that followers will overeat on non-fasting days to compensate for calories lost during fasting. However, studies have not shown this to be true when compared with other weight loss methods. [5]

A systematic review of 40 studies found that intermittent fasting was effective for weight loss, with a typical loss of 7-11 pounds over 10 weeks. [2] There was much variability in the studies, ranging in size from 4 to 334 subjects, and followed from 2 to 104 weeks. It is important to note that different study designs and methods of intermittent fasting were used, and participant characteristics differed (lean vs. obese). Half of the studies were controlled trials comparing the fasting group to a comparison group and/or a control group (either continuous calorie restriction or usual lifestyle), with the other half examining an intermittent fasting group alone. A brief summary of their findings:

A randomized controlled trial that followed 100 obese individuals for one year did not find intermittent fasting to be more effective than daily calorie restriction. [6] For the 6-month weight loss phase, subjects were either placed on an alternating day fast (alternating days of one meal of 25% of baseline calories versus 125% of baseline calories divided over three meals) or daily calorie restriction (75% of baseline calories divided over three meals) following the American Heart Association guidelines. After 6 months, calorie levels were increased by 25% in both groups with a goal of weight maintenance. Participant characteristics of the groups were similar; mostly women and generally healthy. The trial examined weight changes, compliance rates, and cardiovascular risk factors. Their findings when comparing the two groups:

A one-year randomized trial also did not find intermittent fasting (16:8 method) more beneficial than calorie reduction without a restricted eating time. [7] Patients with obesity were placed on the same moderate calorie restriction but randomized to one of two groups: time-restricted eating (allowed to eat from 8am-4pm), or allowed to eat any time. Weight, waist circumference, body mass index, body fat, and blood work were measured. At one year, the time-restricted group lost an average of 18 pounds and the time-unrestricted group lost 14 pounds; blood pressure, cholesterol, and blood glucose levels also decreased. However, the changes in weight and other parameters were not significantly different among the groups.

This type of dietary pattern would be difficult for someone who eats every few hours (e.g., snacks between meals, grazes). It would also not be appropriate for those with conditions that require food at regular intervals due to metabolic changes caused by their medications, such as with diabetes. Prolonged periods of food deprivation or semi-starvation places one at risk for overeating when food is reintroduced, and may foster unhealthy behaviors such as an increased fixation on food. [8,9]

Individuals with the following conditions should abstain from intermittent fasting:

Unanswered Questions

Although certain benefits of caloric restriction have been demonstrated in animal studies, similar benefits of intermittent fasting in humans have not been observed. It is unclear that intermittent fasting is superior to other weight loss methods in regards to amount of weight loss, biological changes, compliance rates, and decreased appetite. Certain people who typically eat one or two meals a day or do not eat for long stretches of time may show better compliance with this type of regimen. Additionally, people who tend to eat or snack excessively at night may benefit from a cut-off eating time, especially if the late eating leads to unpleasant side effects such as reflux or disrupted sleep.

More high-quality studies including randomized controlled trials with follow-up of greater than one year are needed to show a direct effect and the possible benefits of intermittent fasting. Strong recommendations on intermittent fasting for weight loss cannot be made at this time.

The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

Read more here:
Diet Review: Intermittent Fasting for Weight Loss

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For instance, we want you to know that its very important to adjust diabetes medications when starting a low-carb diet. In particular, insulin doses may need to be lowered to avoid low blood sugar, and SGLT-2 inhibitors may need to be discontinued (see below).

We want you to discuss any changes in medication and lifestyle with your doctor before making any such changes. Full disclaimer

So you have diabetes and want to try eating low carb or keto? Good for you! Making these dietary changes has the potential to reverse type 2 diabetes. Or, if you have type 1 diabetes, doing so could dramatically improve your blood sugar control.

However, you need to know what you are doing, and you need to communicate frequently with your healthcare team. Once you start eating low carb you will likely have to lower your insulin doses as well as the doses of other diabetes medications, frequently by quite a lot.

Avoiding the carbohydrates that raise your blood sugar decreases your need for medicationto lower it. Taking the same dose of insulin or insulin-stimulating oral medication as you did prior to adopting a low-carb diet might result in low blood sugar, something that can be dangerous.

You need to test your blood sugar frequently when starting this diet and adjust your medication accordingly. This should always be done with the assistance of a physician or other health professional with expertise in diabetes (find a low-carb doctor).

If you have diabetes and youre treated by diet alone, there is an extremely low risk of low blood sugar on low carb. You can get started right away.

As a general rule, you will need to lower your doses when starting a strict low-carb diet.

Work with your doctor to find the right initial reduction. Many find they need to reduce long acting insulin between 30 and 50%. If you take intermediate- or long-acting insulin once or twice daily, consider reducing both doses by the same proportion. If you are on a basal-bolus regimen (taking fast-acting insulin before meals, and long-acting insulin once or twice a day), you may want to reduce your mealtime doses more than your basal. This careful experimentation should be done in conjunction with your healthcare provider.

If you remain low carb, it is possible you will be able to stop mealtime insulin altogether. If your blood sugar levels continue to drop off the mealtime insulin, you can then begin to more aggressively reduce your long-acting insulin. As blood sugars stabilize in the normal range, you may be able to continue weaning the insulin, as long as glucose levels continue to be normal. Many people on a low carb diet are able to come off insulin completely.

Note that many physicians feel it is safer to decrease insulin doses by too much rather than not enough. This is because taking too much insulin can result in a low blood sugar level, which has the potential to be acutely dangerous. On the other hand, having slightly high blood sugars for short periods of time is usually not going to have major health consequences.

In addition, frequent low blood sugars lead to eating or drinking glucose or another form of rapid-acting carbohydrate in order to raise your glucose to a safe level. These extra calories may very well thwart your efforts at weight loss.

Much of the above advice about insulin also applies to people with type 1 diabetes, with the critical difference that people with type 1 will not be able to discontinue insulin entirely. Nonetheless, a low-carb, high-fat diet can be fantastic for empowering people with type 1 diabetes to smooth out their wide swings in blood sugar.

However, eating low carb with type 1 diabetes requires even greater attention to blood sugar levels and insulin adjustment, and an even closer working relationship with your healthcare team.

Many people with type 1 diabetes use an insulin to carbohydrate ratio (ICR) to calculate their mealtime insulin doses. If using an ICR while eating a low-carb diet, you may continue to give the same ratio of insulin to the carbohydrates you eat. But, as you eat fewer carbs, you will be injecting less insulin overall.

In some cases, the amount of insulin required for meals will not decrease as much as would be expected for the lower carb intake; this is presumably due to the potential of higher protein intakes to increase gluconeogenesis (the production of new sugar by the liver). In other cases, insulin doses will drop more than expected, as some people will lose weight on a low-carb diet, becoming more insulin sensitive in the process.

People who use relatively fixed mealtime doses of insulin, or those on premixed insulin twice daily, should use a similar approach to those with type 2 diabetes. Again, the critical difference is that people with type 1 diabetes will always need some insulin, even on a very low-carbohydrate diet.

It is important to be aware that a diet with less than 50 grams of carbs each day can lead to ketosis, a normal physiological state that results from the body burning fat for energy. This should not be confused with ketoacidosis, a dangerous complication of type 1 diabetes that can occur when there is insufficient insulin.

Because people with type 1 diabetes are at risk of progressing from physiologic ketosis to dangerous ketoacidosis, we recommend that they start with a more liberal low-carb diet, containing at least 50 grams of carbs per day. If you wish, you can eventually begin to reduce your carb intake to 30-40 grams of carbs per day, while working closely with your healthcare team and carefully monitoring your ketone levels.

We do not recommend starting a ketogenic low-carb diet (below 20 grams a day) unless youre certain of how to manage this risk and are working closely with a very experienced healthcare practitioner. You have to be able to test your ketones often, using extra care if you feel even slightly ill, practice intermittent fasting, or have been exercising.

Type 1 diabetes how to control your blood sugar with fewer carbs

See the original post here:
Starting Low Carb or Keto with Diabetes Medications - Diet Doctor

Does the brain need carbs?

Theres a long-standing yet misguided belief that carbs are necessary for proper brain function. In fact, if you ask some dietitians how many carbs you should eat, theyll likely respond that you need a minimum of 130 grams per day to ensure that your brain has a steady supply of glucose.

However, this isnt the case. In fact, your brain will remain healthy and functional even if you dont eat any carbs at all.

Although its true that your brain has high energy demands and requires some glucose, ketones can provide about 70% of the brains needed fuel. The liver provides the remainder of needed energy in the form of glucose, which is made by gluconeogenesis (literally making new glucose).

This system allowed our hunter-gatherer ancestors to go for long periods without eating because they had access to a fuel source at all times: stored body fat.

Being in ketosis doesnt have any adverse effects on brain function. On the contrary, many people have reported that that they feel sharper mentally when theyre in ketosis.

Food for thought: Does the brain need carbs?

In addition to providing a sustainable energy source, ketones and in particular BHB may help reduce inflammation and oxidative stress, which are believed to play a role in the development of many chronic diseases.

Indeed, there are several established benefits and potential benefits of being in nutritional ketosis.

Established benefits:

There is also exciting early research suggesting that ketosis may be beneficial for many other conditions, such as reducing the frequency and severity of migraine headaches, reversing PCOS, perhaps enhancing conventional brain cancer therapies, possibly slowing down the progression of Alzheimers disease, along with potentially helping people live longer, healthier lives. Although higher quality research is needed to confirm these effects, much of the early research is very encouraging.

Nutritional ketosis and diabetic ketoacidosis are entirely different conditions. While nutritional ketosis is safe and beneficial for health, ketoacidosis is a medical emergency.

Unfortunately, many healthcare professionals dont really understand the distinction between the two.

Ketoacidosis occurs mainly in people with type 1 diabetes if they arent getting enough insulin to meet their needs. In diabetic ketoacidosis (DKA), blood sugar and ketones rise to dangerous levels, which disrupts the bloods delicate acid-base balance.

In nutritional ketosis, BHB levels typically remain below 5 mmol/L. However, people in diabetic ketoacidosis often have BHB levels of 10 mmol/L or above, which is directly related to their inability to produce insulin.

This graph shows the vast difference in the amount of ketones in the blood between ketosis and ketoacidosis:

Other people who can potentially go into ketoacidosis are those with type 2 diabetes who take medications known as SGLT-2 inhibitors, such as empagliflozin, canagliflozin, dapagliflozin, and ertugliflozin.

Also, in rare cases, women who dont have diabetes can develop ketoacidosis while breastfeeding.

However, for most people capable of producing insulin, its nearly impossible to go into ketoacidosis.

There are a number of ways you can get into nutritional ketosis safely and effectively.

Even more tips for how to get into ketosis on a keto diet

Note whats not on the list above: you do not need expensive supplements, like exogenous ketones or MCT oil (medium-chain triglycerides). These supplements will likely not help you lose weight or reverse disease. At least theres no evidence for that.

Ketone supplements do not lower insulin or blood sugar and dont increase fat burning. Its hard to believe that they would have any direct benefits for weight loss or type 2 diabetes reversal.

What these ketone supplements might do is improve mental and physical performance for a short time. To the best of our knowledge, this potential is also unproven. They do raise blood levels of ketones, an effect that can last anywhere from one to a few hours.

Were not saying dont buy these supplements. Perhaps you want to try them for yourself, and see how they make you feel. But you dont need them to be successful on a keto diet or to get into ketosis. Heres our big test of keto supplements:

Exogenous ketone supplements: Do they work?

Although getting sufficient protein on any diet is important for preventing muscle loss, many questions have been raised about proteins impact on ketone levels.

During digestion, protein is broken down into individual amino acids, which triggers the release of insulin. Although the amount of insulin needed to transport these amino acids into muscles is small, when large amounts of protein are consumed, the rise in insulin might reduce ketone production to some extent.

For this reason, ketogenic diets for epilepsy are restricted in protein as well as carbs, which ensures that ketone levels remain elevated at all times.

However, proteins effect on ketosis seems to be highly individualized.

For example, when Diet Doctors Bjarte Bakke conducted several n of 1 experiments to see how much protein he could eat and still remain in ketosis, he found that keeping net carb intake below 20 grams per day was what ultimately mattered regardless of his protein intake.

Clinical experience would suggest that others are likely to have the same results as Bjarte.

If you want to stay in ketosis and still eat plenty of protein and are concerned about potential negative effects, it might be a good idea to conduct your own n of 1 experiments in order to determine your personal protein threshold. It may be higher than you think.

Read more about protein on a ketogenic diet

Getting into ketosis on a ketogenic diet involves a broad range, and you can achieve different degrees of ketosis. The term optimal ketosis is frequently used, but it is poorly defined. For instance, those treating seizures or Alzheimers disease may benefit from targeting a ketone level above 1.5 mmol/L, whereas for losing weight or improving blood sugar the degree of elevation may not matter at all. The numbers below refer to values when testing blood ketone levels.

There are several signs that suggest youre in ketosis, although measuring your ketones is the only objective way to verify it. Here are the most common signs and symptoms:

For a shorter version, keep reading below. Note that we have no affiliations with any of the brands mentioned here.

Urine strips are the simplest and cheapest way to measure ketosis. It is the first option for most beginners on a keto diet.

Dip the strip in your urine, and 15 seconds later the color change will show you the presence of ketones. If you get a high reading (a dark purple color), youll know that youre in ketosis.

Con: Results can vary depending on how much fluid you drink. By drinking more water, you dilute the concentration of ketones in the urine and thus a lower level of ketones will be detected on the strips. Also, the strips dont show a precise ketone level just a range. Finally and most importantly as you become increasingly keto-adapted and your body reabsorbs ketones from the urine, urine strips may become unreliable, even if youre in ketosis.

This happens as the body becomes more adapted to using ketones, meaning that they increasingly stay in the blood to be used as energy instead of being lost through the urine. In one study, after 3 weeks the kidneys were found to excrete ketones at one-third the initial rate, despite having the same blood ketone levels.

Thus, the test may stop working always showing a negative result when youve been in ketosis for several weeks.

Order urine strips at Amazon

Breath-ketone analyzers are a simple way to measure ketones. At $79 and up they are more expensive than urine strips. But they are cheaper than blood-ketone meters in the long run, as they are reusable any number of times.

These analyzers vary in their specific results. Some older models do not give you a precise ketone level; rather, they provide a color code for the general level. Whereas other, newer models, report a specific number or level.

You can also hook the device up to a computer or mobile phone (newer models) to get a more exact ketone number via the app. According to the manufacturer, the device correlates decently with blood ketones in most but not all situations.

Pro: Reusable, simple test.

Con: Does not always correlate well with blood ketones. In some situations may show misleading values. For example, if you recently ate a lot of carbs or drank alcohol, this can result in misleading values. More expensive than urine strips, and higher cost upfront than a blood meter.

Video: Using breath-ketone analyzers

Blood-ketone meters show the exact and current level of ketones in your blood. They are the gold standard method for measuring your level of ketosis on a ketogenic diet. They used to be quite expensive, but prices have come down significantly over the years.

If youre on a keto diet but arent seeing any signs or symptoms of being in ketosis, here are a few strategies that may help:

GuideWith a blood ketone meter, you can test for blood levels of ketones. Heres our review of the top options.

Side effects typically happen within the first few days of starting a ketogenic diet and include headache, fatigue, lightheadedness, irritability, cramps, and constipation. These are known collectively as the keto flu, which can be remedied by managing fluids and electrolytes, among other things. Read more about the keto flu.

Being in ketosis is safe for most people, and it can provide many health benefits, including weight loss and reduction of blood glucose and insulin levels, to name a few.

However, certain individuals should only follow a ketogenic diet under medical supervision, and others are best off avoiding it altogether.

Conditions that require medical supervision and monitoring during ketosis:

Conditions for which ketosis should be avoided:

GuideDuring the first few days of a keto diet, you can experience the keto flu. You can feel tired, have a headache, and be easily annoyed. Learn all about the keto flu and how to avoid it here.

A year of self-tracking in nutritional ketosis

See more here:
What Is Ketosis, What Are the Benefits, and Is It Safe? Diet Doctor

Magnesium isa mineral in the human bodythat helps it work properly. When our bodies don't get enough magnesium, we often feel the consequences. Magnesium deficiency can contribute to nervousness and fatigue. These symptoms can be a good indicator that we need to increase our magnesium intake. However, magnesium deficiencies are uncommon in generally healthy individuals since you're bound to get enough through your diet.

Besides avoiding magnesium deficiency, there can be benefits to taking some kinds of magnesium supplements, such as treating constipation. Here are a few things you should know about what magnesium does for the body, how to add it to your diet and what differentiates various types of magnesium.

Magnesium is a chemical element present in many foods and an essential building block in the body. But what does magnesium do for the body? Our bodies use magnesium to regulate blood pressure, bone development, muscle and nerve function and to synthesize DNA. While those are some of the most notable functions of magnesium in our bodies, the full importance of this mineral can be hard to overstate.

Understanding what foods have magnesium can go a long way towards helping you ensure that you have enough of this vital mineral. Dairy products tend to be rich in magnesium and are one of many people's primary sources of this mineral. While the exact amounts vary between them, legumes, nuts and seeds are another abundant source of magnesium. Spinach, kale and other leafy greens make up the third group of foods that contain high amounts of magnesium. Including more of these types of food in your diet may help you maintain better health and ward off magnesium deficiencies. Still, in some cases, these foods may not be enough or may not be practical. In those cases, magnesium supplements may be able to fill the gap.

If finding the right foods is challenging, inconvenient, or otherwise problematic, taking magnesium supplements may help you to meet your body's needs for this mineral. Even if you aren't noticing signs of magnesium deficiency, it's important to ensure you are consuming the recommended amounts of magnesium.

Once you decide to include magnesium supplements, you may notice the many options available. These supplements come in various types, mainly differentiated by what is bound to the magnesium or used as a carrier. For instance, magnesium citrate is one of the more common types. This type is made of magnesium bonded to citric acid.

As mentioned, there are many types of magnesium supplements. Some people may have an easier time absorbing some types over others. Depending on what the magnesium is bound to, these supplements may also have different health benefits and potential side effects. For example, most magnesium types have some degree of a laxative effect.

This type is created by binding magnesium and chlorine. Magnesium chloride is thought to be easily absorbed by the digestive tract. While this type can help with magnesium deficiency, it is also used to treatheartburn and other problems caused by excessive stomach acid.

One of the more common magnesium types, magnesium citrate, is believed by some to have superior bioavailability compared to other magnesium supplements. The laxative effect of this type is strong enough that high doses of it are sometimes used to treat constipation.

Magnesium lactate is used for similar purposes as other magnesium supplements. However, it has shown some promise at being gentler on the digestive system than many magnesium types. This type is created by binding magnesium with lactic acid.

Magnesium malate is formed by binding magnesium and malic acid. Some research has pursued the idea thatthis type of magnesium supplement may have high levels of bioavailability but has been inconclusive. Beyond potentially greater bioavailability, another potential perk of this magnesium supplement is that it may have less of a discernible impact on the digestive system. People who experience side effects from other types of magnesium may find this type less problematic.

A combination of magnesium and orotic acid, this type of magnesium has shown promise in several areas. Research has demonstrated the importance of themicrobiome-gut-brain axis, which has to do with a feedback system between aspects of the digestive system and psychological well-being. This research indicates that magnesium orotate may encourage better gut health, which could improve experiences of well-being. The high bioavailability of this magnesium type also makes it helpful in treating magnesium deficiency.

However, this type is thought to have a lower laxative effect than others. As a result, it may not be as helpful in treating constipation.

Formed by combining magnesium with oxygen, this type of magnesium supplement has beenresearched for its potential impacts on type 2 diabetes. Research outcomes have been conflicting, butmagnesium oxide supplements are also used for antacid and laxative properties. This form of magnesium may have lower bioavailability than others and may be less effective for managing a magnesium deficiency.

Also known as Epsom salt, this type combines magnesium with sulfur and oxygen. Somestudies have shown the benefits of using magnesium sulfate to treat symptoms of acute asthma, migraines, depression and anxiety. Some of these studies relied on the intravenous administration of magnesium sulfate. Further research is needed to understand the impacts of magnesium sulfate supplements on these conditions.

Magnesium taurate is made by combining magnesium with the amino acid taurine. Like other magnesium types, this one may sometimes be used to treat magnesium deficiency, excessive stomach acidity, and constipation. Someresearch has shown promising results regarding the potential for magnesium taurate to aid in some cardiovascular treatments. However, this research was not conducted on humans, and further study is needed to see how well the effects translate.

While getting enough magnesium in your diet is important, you want to avoid consuming too much. There are a few potential downsides to magnesium that you may want to consider before deciding whether magnesium supplements are right for you.

Depending on the type of magnesium supplement in question, these dietary aids can become expensive.

Taking too much magnesium can lead to an overdose with unpleasant side effects and, in extreme cases, potentially life-threatening risks. Consuming too much magnesium may lead to feelings of fatigue, muscle weakness, nausea and diarrhea. If you take magnesium supplements and experience these symptoms, speak with your doctor as soon as possible.

Magnesium supplements can sometimes interfere with other medications and prevent them from being absorbed or used correctly. If you take regular medications, speak with your prescribing doctor before adding a magnesium supplement to your diet.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Originally posted here:
Why You Should Add Magnesium to Your Diet (and How to Do It Safely ...

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Get off to the best possible start on the NHS weight loss plan with these 12 diet and exercise tips.

Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.

Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.

Find out more about eating heathily

Fruit and veg are low in calories and fat, and high in fibre 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

Read up on getting your 5 A Day

Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.

Find an activity you enjoy and are able to fit into your routine.

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.

Read more about drinking water as part of a heathly diet

Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.

Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.

Find out more about reading food labels

Using smaller plates can help youeat smaller portions. Byusing smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full.

Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance.

To avoid temptation, do not stock junk food such as chocolate, biscuits, crisps and sweet fizzy drinks at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.

A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.

Find out more about the calories in alcohol

Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance.You may find it helpful to make a weekly shopping list.

Page last reviewed: 29 November 2019 Next review due: 29 November 2022

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12 tips to help you lose weight - NHS

Manganese isnt discussed as often as other nutrients, but its vital to a healthy diet. You should include foods with manganese to support essential processes your body goes through every day. Without it, you wouldnt have bone strength, energy from food, or proper immunity against disease. This important nutrient also serves as a crucial antioxidant and blood clotting agent. Keep reading to learn more about manganese benefits and how to incorporate this nutrient into your diet.

Manganese is a mineral that your body needs to function properly. While youre busy going about your day, manganese works hard to process your cholesterol, proteins, and carbs. You can even find people who swear by it for helping with osteoporosis and hay fever.

Children need between 1.2 and 1.9 milligrams (mg) every day from ages one through their teen years. If you were born female and are over 19, you need at least 1.8 mg of manganese every day. If you were born male and are over 19, you need at least 2.3 mg daily. According to Oregon State University, there is no concern for either toxicity or deficiency, as both are exceedingly rare.

Manganese assists with activating the enzymes you need for metabolism. You need this process to work properly so that proteins, amino acids, cholesterol, and carbs all break down and get to where theyre needed in your body. Manganese also allows your body to take in and benefit from needed vitamins, including vitamin C, vitamin E, thiamine, and choline. Without this assistance, your liver wouldnt function properly.

Thanks to this nutrient, your brain cells and neural pathways stay healthier. Manganese has antioxidants that guard your brain against damage that can occur from free radicals. Secondly, manganese attaches itself to neurotransmitters. This binding process stimulates better movement of all the electrical impulses moving throughout your nervous system, which can improve the way your brain functions.

Manganese, along with copper, zinc, and calcium, keeps your bones healthy. This is essential as you get older. Too many postmenopausal women and men over 50 deal with osteoporosis-related bone injuries. Manganese with added vitamins can work toward combating that.

At its worst, inflammation can lead to arthritis, blindness, diabetes, and cancer. Manganese, thanks to its steady supply of antioxidants, might be able to help. Some studies suggest that manganese, along with glucosamine and chondroitin, might even reduce the pain that comes from certain arthritis conditions.

A cup of cooked brown rice has almost 100% of your daily allowance for manganese. You can enjoy rice in a variety of ways, including as a side dish with protein and vegetables. Rice is also delicious as the main ingredient in risotto with meat, chicken, or seafood mixed in. Vegetarians can use white beans, spinach or kale, mushrooms, and olives for a hearty, delicious, manganese-rich risotto dinner.

Oysters give you a great meal and lots of manganese, nearly 4% of what you need daily from a mere 3 ounces of cooked oysters.

Follow these guidelines to enjoy this delicacy safely.

Two slices of whole-grain bread give you about 60% of your recommended daily manganese. Enjoy those two slices in the morning with eggs and your favorite toppings, or at lunch with protein, cheese, and all the fixings. Whole-grain cereals, granola, and pasta can also add variety and manganese to your meals.

A cup of raw pineapple contains almost 70% of the manganese you need every day. Its delicious plain, or you can add the cup to ice cream, yogurt, cottage cheese, or smoothies.

A 100-gram bar of dark chocolate contains about 98% manganese. A square or two can be a delicious and nutritious treat at the end of a long day. You can combine it with strawberries, grapes, or a glass of red wine, or eat it plain.

There are about 2.23 mgs of manganese in 100 grams of almonds. They can be added to cooked meals like chicken or green beans. You can also add almonds to salads, granola, or mixed trail recipes that call for coconut strips and dark chocolate.

Mussels contain more manganese content than almost any other food source. If you eat 3 ounces of cooked blue mussels, youll get a whopping 251% of your daily allowance. Like with any shellfish, make sure mussels pose no health risks before you consume them.

Heres how to safely clean, prepare, and eat this delicious dish.

A standard 1-cup serving of cooked oatmeal contains more than 60% of your daily manganese needs. Add toppings like peanut butter, raisins, dried cranberries, or honey to make the oatmeal extra tasty.

One teaspoon of black pepper gives you 13% of your daily recommended manganese intake. It also adds a lot of flavor to a meal. Use pepper on salads, pasta, protein, cooked vegetables, eggs, sandwiches, wraps, seafood dishes, casseroles, soups, and so much more!

A cup of cooked spinach gives you 35% of the manganese you need each day. Add that cooked spinach to eggs in the morning or sandwiches for lunch, or use it as a delicious side meal with any kind of protein for dinner. You can also store it in the refrigerator and add it to protein or poke bowls, smoothies, and pasta meals.

A cup of boiled soybeans gives you 62% of your daily manganese requirement. Edamame with a little bit of salt is a great snack by itself, but you can also add it to stir-fried protein and rice, noodles, or grain bowls.

A delicious meal that includes 3 ounces of steamed mussels, 1 cup of cooked spinach with a little bit of butter, and some mashed potatoes with black pepper will give you a lot of great flavors and more than 200% of your daily recommended manganese. For an added manganese-filled treat, dont forget dark chocolate for dessert!

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Include these 11 foods in your diet to reap the benefits of manganese - The Manual

By Rachel Crumpler

People go to the North Carolina State Fair to eat. Thats a known fact.

The fair is the biggest food scene in the state, said Isaac B. Horton IV, co-owner of Oak City Fish and Chips, who has been going to the state fair since he was a baby and who was chosen as a food vendor last year. Theres no other event in our state where there are so many vendors in one place and its the largest attended event in the state as well.

With about 150 food and drink vendors present this year and 40-plus new food offerings, there is a multitude of options some healthier than others.

The funnel cake, pizza and endless deep-fried concoctions are easy to find. The healthier options require a little more hunting amid the maze of vendors.

For me, finding food is even more complicated by my dairy, egg and peanut allergies.

If you dig a little deeper, you will find some healthier options waiting to be discovered and some that might even satisfy dietary restrictions too. NC Health News editor Rose Hoban and I did just that and you can too until the fair closes on Oct. 23.

Becoming a food vendor at the state fair is a competitive process. Generally, only a couple ofspots open up each year and there are many people eager to take them.

Last year, Tonga Ramseur, owner of Ethio-Indi Alkaline & Vegan Cuisine, got offered a spot and said it was like hitting the lottery. She became the first all-vegan vendor at the state fair and now shes back for her second year, serving an all plant-based menu influenced by her Indian and Ethiopian roots.

Her menu includes burgers, chill e dogs, a steak and gravy platter, fried okra and more. She uses chickpea flour and grapeseed oil for frying and also offers gluten-free chickpea bread.

For Ramseur, who has eaten a vegan diet almost all of her life, its all about showing fairgoers that vegan food is delicious, combating the bad rap she said it sometimes gets.

I will sacrifice whatever I have to sacrifice to help change that, Ramseur said. Because by doing that, we can save lives. We can keep people from having diabetes.

Ramseur said her customers arent just vegan-eaters, and thats a big win and testament to the flavor of her food. For example, she said a neighboring, non-vegan vendor ate at her food truck every day during last years state fair.

Especially at the fair, when people are often trying new food, she hopes she can introduce her dishes to many people, potentially prompting them to consider vegan options in their lifestyle going forward.

I just love teaching people that this is how we should eat if we want to live longer because theres too many preservatives, theres too many hormones and pesticides and herbicides in everything, Ramseur said.

Tips on navigating the fair food scene:

Additional healthier food options you might consider:

Fried food dominates at the fair. Theres deep-fried Oreos, piggy tails, bacon mac-n-cheese tacos and so much more.

Alice Ammerman, a professor in the Department of Nutrition at UNC Gillings School of Global Public Health and director of the Center for Health Promotion and Disease Prevention, said frying is not necessarily as bad as people think if its in an unsaturated oil.

If choosing deep-fried food, Ammerman suggests choosing an item that has a healthier base, such as fried vegetables like zucchini or broccoli.

Oak City Fish and Chips lightly-battered fried lobster and salmon could also be a healthier fried option since seafood especially salmon with its omega-3 fatty acids is a healthy protein.

UNC Chapel Hill nutritionist Barry Popkin said that to find healthier alternatives, look for locally managed stands.

Youll find a lot of these run by churches or nonprofits, he said. These will be some of the regulars that are there every year but they wont be a little stand, they will be the normal year round kind of buildings that have these church and other related groups in them.

One of those is the booth managed by the Westover United Methodist Church, located in a permanent building near the waterfall a spot theyve occupied at the fair for decades. The church, which has been at the fair for about 75 years, is the last church operating as a vendor.

Ive had people try to talk me into deep frying Twinkies, said Tommy Highsmith, who hasnt given in to that suggestion in the more than five decades hes been involved with the churchs state fair efforts.

He said they dont have the space to do deep-fried food and besides, there are plenty of other vendors firing up the fryers.

Instead, the Raleigh church sells grilled hot dogs and hamburgers as well as barbecue and biscuits. Highsmith said the ham biscuits have been their calling card and this year theyve added sausage biscuits.

Highsmith also added that they have some of the lowest prices on the fairgrounds. A foot-long hot dog sells for $4.25 and a ham biscuit is $3.

Tacos can also be a healthier option that isnt fried.

Marcos Espindola, owner of Las Gringas, a food truck that offers authentic Mexican food, said 80 percent of his menu can be made vegetarian, vegan and gluten free.

Over the next couple of years, he expects that fair food is going to evolve to be less about the buzz of the latest, best fried food concoction, but instead people are going to seek whats novel and clever.

Thats what people want something different, he said.

Another vegan- and food allergy-friendly vendor is Tropical Delights, which offers a variety of frozen fruit smoothies made without milk or yogurt. Theres no gluten either.

We knew we didnt want any dairy in it and we wanted it to be really just as fruity as possible, said co-owner Reggie Burnette, who has been serving his smoothies at the N.C. State Fair for six years and in business for close to 30 years. All the fruit the strawberry, the mango, all that stuff is pureed fruit and we just mix it and it tastes really good.

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A special way the smoothies can be served is inside a fresh pineapple

So once we core it out, well take the rings from the pineapple and well put them on the outside so you can eat fresh pineapple, which is awesome to me, Burnette said.

Burnette also sells vegan, dairy-free and gluten-free Dole Whip. This year, his truck will offer a Dole Pineapple Split, which will include Dole pineapple and raspberry whip in a pineapple bowl garnished with chocolate-covered pineapple slices, toasted coconut flakes and strawberries.

Ill be honest, for years, Ive avoided the fair as someone with food allergies. Its intimidated me trying to eat at a place that has so much food and such a big crowd.

Even now, I still have some trepidation about it, but my tour of the food vendors left me more hopeful about the potential options for people with dietary restrictions like mine.

When I told Oak City Fish and Chips co-owner Horton I had food allergies and wanted to know what was in the batter of his fried seafood, he pulled out a laminated ingredient list for me to examine.

Brandon Herring from the North Carolina State Fair Press Office said food vendors are not required to make an ingredient list available to customers, though its a perk some may offer.

With the knowledge that many people have dietary restrictions or are adhering to plant-based diets, I saw several menus that listed gluten-free and vegan options. Vendors also expressed an understanding of the dangers of cross-contamination for people with allergies and seemed willing to take the necessary precautions when possible.

Advice for managing a food allergy at the fair:

The bottom line is that the state fair is bursting with food options and, hopefully, you will find the healthier, and perhaps allergy-friendly, foods that will make your mouth water during this years 11-day extravaganza.

Rose Hoban contributed reporting to this story.

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By Jane Doe

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North Carolina Health News is an independent, non-partisan, not-for-profit, statewide news organization dedicated to covering all things health care in North Carolina. Visit NCHN at northcarolinahealthnews.org. (on the web, this can be hyperlinked)

by Rachel Crumpler and Rose Hoban, North Carolina Health News October 14, 2022

This article first appeared on North Carolina Health News and is republished here under a Creative Commons license.

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This year, healthy food options can be found at the NC State Fair - North Carolina Health News

Take a scroll on IG or TikTok, and you'll see women crushing P.R.s on hip thrusts, deadlifts, and other super impressive lifts. These major strength transformations take dedication and hard work. So, what's going on BTS?

Theres a solid chance it's bulking. For one, the hashtag #bulking alone has over 2.1 billion views on the app. (Yes, with a B.) Bulking just means putting on major muscle, per Laura Girard, NASM-CPT. It's a term central to certain sport communities, like bodybuilding, Olympic weightlifting, and powerlifting, she adds. But, it definitely shouldn't stay there.

Meet the experts: Laura Girard, NASM-CPT, is an online fitness and certified nutrition coach and founder of The Energy Academy. Jason Machowsky, CSCS, is an exercise physiologist and board-certified sports dietitian.

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We should all want to bulk, Girard says. Building muscle is necessary if your goals are strength or general fitness. Its one of the best investments we can make in terms of our long-term health.

That said, bulking requires some careful consideration in both the weight room and the kitchen. Here, experts explain what bulking is, how to bulk effectively and safely, and whether its right for you (and, that key muscle-building tweak you're probably missing in your routine!).

Bulking consists of two parts: resistance training and fuelingboth done in abundance, says Jason Machowsky, CSCS, exercise physiologist, and board-certified sports dietitian.

First, you need a stimulus for muscular development, which is usually resistance or strength training, Machowsky says. Bulking then involves eating adequate protein, extra carbohydrates, and extra calories to provide your body with the additional fuel required to build more muscle via protein synthesis. The protein is the building blocks and the extra calories and carbs are the fuel your body needs to use to do the building.

So, what protein synthesis boils down to: Consume enough calories to stay energized during workouts and take in enough protein to fuel muscle growth.

Our bodies are constantly breaking down proteins into amino acids to build up tissues in the body, Girard adds. The breaking down (catabolic) and building up (anabolic) processes are always happening at the same time, so if we want to build muscle, we want to perform activities that support the anabolic process, like resistance training, eating enough, and getting adequate sleep.

Muscle growth takes place during recovery periods (so, going hard in the gym and eating wont necessarily fuel the bulk alone), per Girard. And, surprise, surprise: Much of that recovery takes place during sleep. Exercisers who receive fewer than six hours of sleep per night have less strength than those who get seven or more hours of sleep nightly, per a 2017 Chinese study from the Journal of Musculoskeletal and Neuronal Interactions. (Ding ding ding!)

How long it takes for a person to bulk up (in other words, see muscle growth) is largely dependent on how fast their metabolism is and how many extra calories and grams of protein theyre adding to their diet, per Machowsky.

If you train hard and consume foods carefully, seeing weight gain in lean muscle mass of o.5 to 1 pound per week is ideal, he notes. People should start to notice some changes within four to six weeks, Machowsky says.

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There are a lot of variables in the mix beyond training and fueling that can impact timing. Keep in mind that muscle growth is based on a wide swath of factors, including your age, hormone levels, and metabolism. And, in addition to a persons genetics, certain health conditions and hormonal disorders have been found to affect a persons metabolism. (So, dont think of the timeframe above as set in stone.)

That said, beginners should expect to see muscle growth faster than, a seasoned bodybuilder or longtime weight room regular, Girard notes. Youll see this referred to as newbie gains, she adds. They tend to taper off after about a year of training. The more advanced you become, the longer it will take to gain noticeable amounts of muscle.

Is there an ideal length for a bulking period? Unless youre a competitive athlete, theres not really a must-adhere to timeline, says Machowsky. Most training phases last six to 12 weeks, though there's no hard and fast rule about how long you need to spend bulking, he says.

Bodybuilders often bulk during their off-seasons from competing, as the sport requires them to have very little body fat at the time of a competition. For everyone else, you're free to schedule your bulking when it works for you!

Putting on muscle mass is in everyones best interest, experts agree. Asking yourself why youre wanting to bulk in the first place is important, though, says Machowsky. That's what helps you determine success and progress along the way.

Key questions to ask yourself are: Is it [for] strength in the weight room? Sports performance? Physique? Overall health? he recommends. I would suggest choosing two to three markers of success independent of weight. Then, focus on those when you're looking for results.

For example, he notes that a marker of success might be the weight youre able to lift during your bulking period, your speed or sport performance, or your body composition (i.e. what a tape measure will tell you as opposed to a scale). Sticking to one, or multiple, measurements can help you track success.

That said, if your goal is to compete or train specifically for a sport like bodybuilding where you need to lose the bulk weight quickly, enlisting the help of a certified sports nutritionist and trainer is crucial. Putting on muscle mass is typically safe for everyone, but quickly shedding weight (or cutting) after a period of muscle mass gain can be dangerous without expert guidance.

Now that you understand the science of building muscles, you know it takes serious fuel. And, you'll likely need to adjust your diet to during your bulk. You should be consuming more calories than you are burning in order to put on mass, says Katie Valdes, RD, assistant director for sports nutrition at the University of Southern Californias Department of Athletics.

Heres how she recommends you plan your caloric and protein intake during your bulking period:

Pro tip: Dont feel as though you need a diet overhaul during a bulkjust continuously feed yourself foods and snacks throughout the day that are high in carbohydrates and protein.

Eating enough calories can be a challenge when putting on muscle mass, Valdes notes, so try to aim for simple foods that contain both ample amounts of carbohydrates and protein. A few of her favorites: deli sandwiches, chocolate milk, protein bars, and peanut butter and jelly sandwiches.

If you're still struggling to hit your nutrition targets, you might beeline for the supplements aisle. However, Valdes urges exercisers to proceed with caution. We want to prioritize a food-first approach, as supplements are not a replacement for eating whole foods, she says. Supplements should only be considered if energy needs are being met as well as proper nutrient timing is utilized.

Protein powder (preferably one with a 3:1 ratio of carbs to protein) and creatine are both supplements that can help facilitate muscle growth, per Valdes. Again, they don't necessarily spur muscle growth necessarily any better than whole foods couldit might just make hitting your macros easier to do.)

The other key component of bulking is strength training. Here, Machowsky walks through his top tips for anyone on a bulk (a.k.a. simply wanting to add muscle mass):

Give yourself a pat on that very strong back, you did it! But, this can be just the beginning. Muscle growth can (and should) be a continuous journey, so long as you fuel yourself adequately. Try not to stop training entirely following a bulk, says Machowsky. It's a bit easier to maintain your gains than to build new mass, so you could reduce your overall training volume a bit [following a bulking period] if you need a break, but don't stop all together.

If you reduce the intensity of your training, yet continue to eat the same number of calories that fueled your bulk, it could lead to unintended weight gain, says Machowsky. He says you can fix that by reverting the number of calories you were consuming prior to the bulk.

Keep in mind that cycles of bulking and cutting can potentially be harmful if youre not a high-level athlete, per Girard. We can all benefit from building muscle, and we should consider the many risk factors associated with weight cycling," she says. "Hyper-focus on numbers can lead to a host of health problems, both mental and physical.

Bottom line: Everyone can benefit from bulking, or gaining muscle. The basics of a bulk include consuming enough protein and calories and hitting the strength room hard along with recovering with ample sleep.

Julia Sullivan, CPT, is a New York City-based writer, indoor rowing instructor, outdoor enthusiast, newbie powerlifter, and devoted cat mother. Her work has been published in Womens Health, SELF, Health, Huffington Post, and more. She holds a B.A. in journalism and gender studies from Arizona State University and a personal training certificate from the American Council on Exercise. When shes not covering the latest health and wellness trends, you can find her hitting the hiking trails, working toward her deadlift goal of 400 pounds, and forcefully hugging her cat, Jeeves, against his will.

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How To Bulk - Bulking Workout And Nutrition Plan, Per Experts - Women's Health

Can't seem to gain mass the right way despite trying a dozen home remedies?

You are not alone. About 20% of young and middle-aged men in India are underweight, and the effects of this issue are not limited to a weak appearance.

Being underweight may be accompanied by several negative health problems, such as lowered immunity, weakness, osteoporosis, skin and teeth problems, unhealthy appearance, social anxiety, poor self-image and many more. So, how do you fix it?

Eating more is often the first response, but it doesn't always work. This is where weight gain supplements for men step in.

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Table of Contents

Weight gain supplements are a specially formulated mix of nutritious ingredients that boost your calorie input, muscle mass, and overall health. They primarily work by creating a flood of calories, proteins, and stimulating chemicals.

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These enhance your nutrition, boost fat storage, and support muscle-building while helping with the required exercise. They consist of diverse ingredients but mostly include these common compounds-

We must address an important question here: Why do you need supplements when you can go for a good diet and workouts, you may ask?

A nutritious diet, exercise, and a healthy lifestyle are indeed important to gain weight and can not be replaced. However, the body tends to maintain a certain weight based on its unique metabolic rate, environment, and genetics. So, you may need an extra nutrition boost to break the shackles that you cant get solely from food and lifestyle changes.

Weight gain supplements for men can make all the difference here! This is because these supplements are specially formulated to give a high dose of nutrition and energy that helps you gain body mass quickly and safely.

You should consume weight gain supplements for men in the right dosages if you are below the healthy weight for a man of your height and build. Following is the ideal weight for men based on height and frame to help you find if you are underweight.

smapletemplates

A more advanced measure to determine a healthy weight is the body mass index (BMI). It is calculated by dividing weight in kg by the square of height in metres. Below is a chart to help you interpret your BMI.

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The huge number of weight gain supplements in the market can make it really tough to find the option that is truly worth your money and trust! So, we did the hard work for you and listed out the top 5 weight gain supplements for men-

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This is one of the most popular vegetarian weight gainer powders on the online market. It provides a powerful boost of 1,250 calories in each serving, with 50 grams of protein and 252 grams of carbohydrates in addition to vital vitamins and minerals.

With this impressive nutritional value, Optimum Nutrition Serious Mass offers a sure-shot formula to gain weight quickly. However, the high presence of refined carbohydrates like maltodextrin may cause health troubles, especially if you have diabetes.

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This weight gainer offers 1,230 calories in each serving with 50g of protein, 222g of carbs and 16 grams of fat. It is a non-vegetarian formulation designed to help you build muscle mass and replenish energy after intensive workouts.

However, this supplement has a high concentration of Maltodextrin and sodium. And this makes it unsuitable for those with unregulated blood pressure or sugar levels. Moreover, it does not mix well with fluids and forms those frustrating chunks on the surface!

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If you are looking for the most natural and safe alternative for gaining mass, youve found it! The Natural Weight Gainer Protein Powder by Naked Mass is based on a natural formulation that is free of gluten, soy, and processed ingredients.

One serving of this supplement offers an impressive 1,250 calories with 252g of carbohydrates, 50g of protein, and only 2.5 grams of fat. It is an excellent natural option for building your body mass and muscles without worrying about shady ingredients. The main drawbacks of this product are its bland taste and high price.

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Mass Tech Extreme justifies its name by offering extremely high doses of calories in every serving! It delivers a whopping 1,830 calories per serving that come from 63 grams of protein, 384 grams of carbohydrates and 5 grams of fat.

This delicious, high-carbohydrate combination packs a serious punch in calories that is sure to result in quick weight gain and improved energy. But it may also harm your appetite for other food by filling you to the brim! Moreover, the huge amount of carbohydrate and protein input in its recommended dosage may exceed your requirements.

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Heres one for vegans! This weight-gaining supplement is a nutritious blend of plant-sourced ingredients with a touch of creatine to get you moving. You can savour its chocolaty taste by adding it to milk, water, smoothies, or even food while baking!

Its 100-gram servings offer a modest 359 calories of energy with 0.77 grams of fat, 66 grams of carbohydrates, and 22 grams of protein. While this supplement may not have a large impact soon, its careful mix of nutrients and flexible usage will help you build your muscles and body mass in the most natural, safe, and convenient manner.

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Weight gain supplements for men are usually safe and effective when used in the recommended dosage and method till required. However, weight gainers are not completely free of risks or side effects, especially if you use the wrong products or use the products wrong!

So, its best to consult a certified fitness trainer and doctor about the supplement before consuming it. Also, remember to check that the product is genuine, not expired, free of allergens, and comes in a sealed pack. Moreover, you must stop using it and contact your doctor if you face any severe side effects, such as-

Besides, you must consider that being underweight may also result from underlying health conditions (Dogra, 2021) that include-

And these are just a few of the possible causes. So, you must talk to a doctor if you have any other symptoms accompanying your low weight.

Weight gain supplements for men will be most effective when accompanied by a healthy diet and lifestyle. So, you must maintain a nutritious diet along with sufficient sleep and exercise to gain a healthy weight (Lockett, 2020).

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Here are some healthy eating habits tips for building body mass and muscle naturally, so you can make the most of the weight gain supplements for men-

In this blog, we discovered that underweight men are often naturally predisposed to have a lower weight. This makes it tough to gain body mass unless a powerful boost is provided from specially formulated supplements. As a result, we inferred that weight gain supplements for men are your best options if simple food and lifestyle changes dont yield results.

We then checked out the top 5 supplements and discussed possible underlying causes and alternative treatments. Moreover, we found that it is vital to consult your doctor and fitness trainer at every step to ensure your safety.

Its now your turn to go for the right supplement, nutritious diet, timely treatments, and healthy lifestyle to upgrade yourself into your strong and confident version!

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5 Of The Best Weight Gain Supplements For Men Who Want To Go From Lean To Meaty - MensXP.com