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New Study: Time Restricted Eating Has Health Benefits Beyond Weight Loss – The Beet

Posted: August 27, 2021 at 1:45 am

A new studyfrom the famed Salk Institute shows that Time-Restricted Eating (TRE),popular as a weight-loss strategy, also hassignificant health benefits from disease prevention to helping people survive infections such as COVID-19.While some of the benefits depend on gender and age, the shocking findings indicate that TRE could be used as an inexpensive treatmentforsome of the most common conditions afflicting Americans, since it improves glucose metabolism, boosts immune response, and lowers inflammation.

We know that using intermittent fasting another way of thinking about time-restricted eating where you eat all your calories during a limitedwindow of time and then fast for the rest of the day or night can help peoplelose weight. But this new study has found that it also has health benefits that are varied and significant. The use of TRE as a strategy may help reduce the risk of type 2 diabetes, fatty liver disease, and even liver cancer, and there is some evidence that it can help treat infectious diseases such as COVID-19.

Time-restricted eating (TRE) is defined as a dietary regimen that restricts eating to specific hours of the day, and then fasting the rest of the time. TRE hasbecome extremely popular for weight loss since it reduces blood sugar levels during the fasting hours, and forces the body to pull fat from storage to be used as fuel once the body's available energy (such as glycogen stored in the liver, muscles, and other cells) is used up.

In the study, researchers fed a high-fat, high-sugar diet to male and female micethat were theequivalent in age to 20- and 42-year-old humans, restricting their food intake to nine hours. Checking how TRE impacted fatty liver disease, glucose regulation, muscle mass, performance, and endurance, as well as the survival of sepsis, they were curious to see if there was a difference in the benefits to the male versus female mice. The study also alignedto the animals' circadian clocks since mice generally sleep during the day andare active and eat at night (which is why you rarely see them in your kitchen).

Here were the surprising findings: TRE offered significant protection against fatty liver disease, regardless of the age or gender of the animals tested. This is significant because fatty liver disease affects more than 80 million Americans alone, according to the CDC.

"We were surprised to find that, although the females on TRE were not protected from weight gain, they still showed metabolic benefits, including less-fatty livers and better-controlled blood sugar," according to one of the study's authors, Amandine Chaix, who worked at the Salk lab that conducted the research, and is now Assistant Professor, Nutrition & Integrative Physiology Department, University of Utah. She was quoted in the journal Cell Reports.

TRE (the study called in TRF for Time-Restricted Feeding) was associated with better blood glucose tolerance than the micein the control group, which makes this strategy an effective, drug-free way of treating pre-diabetes or diabetes, as well as metabolic syndrome, which the CDC says has reached epidemic proportions in the US.

The mice on the restricted feeding schedule also ended up having better motor performance,body composition, metabolic health, and overall fitness, although the male mice showed more improvements in these areas than the female mice. The study author concluded: "In males, TRF improved all metabolic and performance parameters tested, regardless of age, suggesting that TRF could improve healthspan and lifespan even with a Western diet feeding."

The conclusion in Cell Response explained: "Future studies of lifelong TRF will test this hypothesis. Finally, we show that being on TRF can increase survival to a septic challenge in middle-aged male mice, with a trend in females. This is especially relevant in the context of the COVID-19 pandemic during which this paper was written since poor metabolic health is the major risk factor for severe COVID-19."

Studies have shown that not eating for long stretches can activate the body's natural immune response, according to Dr. Jason Fung, author of Life in the Fasting Lane and The Cancer Code. Dr. Fung has written extensively on the subject of fasting and immunity, as well as how fasting can benefit the body's response to knocking out cancer cells, viruses and other lurking dangers that the immune system needs to respond to daily.

Intermittent fasting has been shown in the past tohelp the body heal by triggering what's known as "autophagy," or the self-cleaning mechanism that allows the immune cells to span out around the body and search for possible invaders, including damaged or dead cells, broken-off bits that are in need of disposal, and some of those can be from viruses and bacterial infections.

"Autophagy plays a key role in helping the body fight viruses," Dr. Fung told The Beet. "It's like a cleaning crew that comes in and scrubs the entire place, while you're sleeping. When the immune system sees signs of invading viruses or infection itsends the alarm bells of the immune system ringing and begins to create antibodies that will "recognize" this invader and be able to fight it off.

By fasting, orrestricting your eating time to a small specific window, all the usual distractions that come with ingesting food get turned off, allowing the immune system to perform its necessary house cleaning and surveillance work, Dr. Fung explains, so the immune systemdoesn't have to deal with any potentiallytoxic elements or harmful bacteria that might be coming in with your food and can focusonthe actualdangers such as cancer growth or viral infections that may beharboring in place.

The study from the Salk Institute also showed that the mice in the TRF group were able tosurvivethe dangers of sepsis, a potentially fatal condition related to infection, where the body's inflammation response can trigger a runaway chain of events, which is especially relevant in the fight against severe cases of COVID-19.

To improve blood glucose tolerance, reduce the symptoms of metabolic syndrome and even lower inflammation, and possibly help treat symptoms of COVID-19, using time-restricted eating may be worth trying, according to a new study that looked at the effects on male and female mice given a Western diet. The results showed different benefits for males and females, however, so more study is needed.

For more great content like this, check out The Beet's Health & Nutrition articles.

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New Study: Time Restricted Eating Has Health Benefits Beyond Weight Loss - The Beet

Practical Modern Day Solutions To Lose Fat And Get In Shape Faster The Katy News – thekatynews.com

Posted: August 27, 2021 at 1:45 am

Many people struggle for long periods to try and get in shape. Having a fit body is not an easy task. However, it is completely worth it. You will need to put in some effort and have the willpower to start getting healthy and get the body of your dreams. Luckily, numerous innovative ways are being developed to help you lose the extra fat pretty quickly and painlessly. Here are some modern-day practical tips to help you lose weight and get in shape fast.

Try Intermittent Fasting

Even though this method is not entirely new, intermittent fasting has grown rapidly in popularity over recent years and is used by millions of people worldwide. The great thing about intermittent fasting is that it does not restrict you from eating all the types of food that you love. You can consume all your favorite foods and drinks, just at the right time. You will need to plan your meals and schedule a time for fasting where you can only drink water without consuming any extra calories. This will give your body the chance to digest and process the calories that are already existing and help you burn more fat.

Follow Online Classes

The key to losing weight is not just eating balanced food but also exercising more often. If you are struggling to find the time to join a gym or work out, then you can always try following online classes from the comfort of your own home. If you have a smart device, you can download a fitness coaching app and start exercising whenever and wherever you think you can. This way, you can stay active and train your muscles without ever having to worry about gym memberships or busy schedules. The great thing about online classes and coaching apps is that most of the time, they are totally free. So, you will end up saving money and staying fit all at the same time.

Mix Body Workouts

When it comes to exercising to lose fat, you will need to start mixing your workouts so that your muscles get toned properly. It could be a good idea to find a professional coach who can guide you down the right path and help you find the right exercise mixture that works for your body type and needs. Alternating between your workouts can help you tone your body quickly and effectively so that you do not end up gaining any weight after a short period of time. It is important that you follow an experienced coachs advice when it comes to mixing your cardio workouts. This is so that you do not end up harming yourself or put in too much effort without seeing any good results in the end. Alternatively, you can do your own research online to find a suitable workout routine that works for you and start training yourself gradually.

Consume Carbs Rationally

For many people, losing weight means cutting out on carbs entirely. However, this may actually end up being incredibly unhealthy. Your body needs carbs to burn, just like all the other nutrients it needs to consume. However, since carbs contribute significantly to weight gain, you will need to consume them more rationally than anything else you eat. The key is finding the right time to eat the starchy meal elements and the right portions that can get your body to burn all the extras and take the excess fat out in the process.

Hydrate and Eat More Greens

A key factor in losing weight quickly and effectively that many people do not realize is hydration. Your body is made up, so when you hydrate more, you help your organs function better and help increase your own metabolism rates. You can stay hydrated by drinking water as often as you like, as well as consuming more greens. Fruits and vegetables are usually high in water and fiber, which help your body stay well hydrated and nourished. Plus, aids in fat loss.

Losing weight can seem like a challenging process. However, if you have the willpower and are keen on putting in the energy and effort it takes to start this journey, you can get in shape in no time. Make sure you follow the advice of experienced professionals, whether at the gym or online. Remember to stay hydrated and consume balanced meals to increase your metabolism rates and start getting fit. Above all, keep in mind the body you desire. It all comes down to making changes to your lifestyle rather than just committing to a certain diet for a specific amount of time. This way, youll not only look better, but youll feel healthier as well.

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Practical Modern Day Solutions To Lose Fat And Get In Shape Faster The Katy News - thekatynews.com

6 Habits That Can Help You Lose Lockdown Weight (and 5 That Won’t) – Everyday Health

Posted: August 27, 2021 at 1:45 am

As people emerge from isolation due to the COVID-19 pandemic, many are taking a fresh look at the eating habits theyve maintained during the past year and a half. Some people actually improved their diet during this time while others gained the now-notorious quarantine 15.

Whatever your current situation, its not too late to adopt some of the good lockdown habits that can help you lose weight. Other eating patterns born of the pandemic the ones that led to weight gain can derail your healthy eating habits long-term if you dont deal with them now. Monica Reinagel, LDN, a clinical nurse specialist, licensed nutritionist, and host of the Change Academy podcast, offers expert advice on the dietary habits you want to take into the future and which ones are better off left behind.

Many office workers transitioned to work-from-home arrangements during the pandemic, freeing them from morning commutes. And if youve ever had a schedule that requires you to race through school drop-off and fight traffic in order to get to your desk on time, you know that breakfast is often the first thing that gets cut from a morning routine. People often give ran out of time as an excuse for not eating breakfast, says Reinagel.

Without that hectic morning commute, some people spent that time improving their self-care with simple steps like eating breakfast. And that can help with weight loss. A study published inJune 2021 in the journal the Proceedings of the Nutrition Society found that those who didnt eat a morning meal were more likely to eat more added sugars, carbohydrates, and total fat over the course of the day. There are certain things you want in a healthy diet, such as fiber, that are often front-loaded for the day at breakfast, says Reinagel.

When offices closed because of the pandemic, many were suddenly forced to go without takeout lunch specials a survey by market research firm Acosta found that 31 percent of people were eating lunch at home every day, compared with just 18 percent pre-COVID and that may have been a blessing in disguise. When researchers assessed the nutritional quality of meals eaten at full-service or fast food restaurants using data from 35,000 Americans between 2003 ands 2016, they found that less than 0.1 percent were of ideal quality, based on the American Heart Association 2020 diet score, according to a study published in April 2020 in the Journal of Nutrition. As people are increasingly called back to their workplaces, packing those lunches for the office can help keep weight in check.

RELATED: 69 Top Self-Care Tips for Taking Care of You During the Coronavirus Pandemic

Between full-on closures and capacity restrictions at restaurants, many people have found themselves eating out far less frequently than they used to. From a weight perspective, this is an unambiguously positive thing. A study published in January 2016 in the Journal of the Academy of Nutrition and Dietetics found that 92 percent of restaurants deliver way more calories than you need on any single eating occasion.

A tight waistband can signal that youre gaining weight if youre wearing fitted clothes to work every day. But what about when you live in sweats, as many people did during the pandemic? Thats when you need to check in with the bathroom scale. According to research published in February 2015 in Obesity, weighing yourself more often has been consistently associated with better weight outcomes. Its a good idea to keep it up even when you go back to pants with zippers.

RELATED: How to Avoid Weight Gain When Youre Cooped Up Inside

Early in the pandemic, people stocked up on shelf-stable ingredients that could help minimize trips to the grocery store, like dried beans and whole grains. These also just happen to be some of the healthiest foods out there. Eating these foods more often has gut health benefits. People who eat a lot of these are more likely to have a healthy weight, says Reinagel.

A studypublished in July 2021 in The Journal of Nutrition found that people who eat three servings of whole grains a day had smaller increases in waist size than people who eat little or no whole grains. Now that you may be shopping more often, its still smart to keep these staples on your list.

If you spent any time on social media during the pandemic, you probably saw many more home-cooked dishes in your feed than ever. People were forced to rediscover their capacity to prepare meals day after day and many rediscovered their enthusiasm for it, says Reinagel. With few options for outside-the-home entertainment and restaurants often off-limits, families turned to their home kitchens for fun and as well as for food.

Home cooking is the king of positive health habits research has shown that people who usually cook for themselves eat fewer calories and enjoy a higher quality diet.

For many of the people I work with, working in or next to the kitchen was hard, says Reinagel. For those suddenly working from home, normal meal time sometimes devolved into an all-day buffet. Its easy to grab a handful of this or a bite of that every time you enter your home kitchen. Reinagel also notes that in the absence of social constraints (not wanting to eat a family-size bag of chips for lunch in front of a coworker, for example). People were unselfconscious about their snacking habits.

The pandemic brought an unprecedented amount of stress and uncertainty into peoples lives. If you coped by eating your feelings, you are not alone. Food was a constant stress relief valve for boredom and screen burnout, says Reinagel.

And research suggests that emotional eaters are 13.38 percent more likely to be overweight or obese than people who dont use food as a coping tool. Learning different ways to manage stress and process strong emotions can help you leave an emotional eating pattern behind.

RELATED: The 10 Best Foods To Help Fight Stress

In the early weeks of lockdown, panicked shoppers cleaned out supermarket shelves. If you played your cards right, you didnt set yourself up to fail by buying big tubs of flavored popcorns and the giant barrel of cheese balls, says Reinagel. The reality is, many people did exactly that. If youre still stockpiling Oreos by the thousands at a buying club, it might be time to reassess your shopping habits.

During 2020, there was a major increase in food delivery app use. The top four companies experienced a collective $3 billion increase in revenue, reported MarketWatch. A study published in February 2020 in Frontiers in Nutrition shed some light on just what people are eating when they get dinner delivered via these apps. Most frequently ordered dishes include cheeseburgers, pizzas, nachos, cheesecake, and baby back ribs classic calorie bombs very likely to derail any weight loss efforts.

RELATED: 5 Things Drinking Too Much Alcohol May Be Doing to Your Body

A study published in December 2020 in the International Journal of Environmental Research and Publish Health found that 60.1 percent of people 21 and older who were surveyed said they were drinking more alcohol than they were before the pandemic. People tend to undercount the number of calories that alcohol contributes to your diet, says Reinagel. You can easily be increasing your daily calorie intake by 30 to 40 percent. Another problem according to Reinagel? These calories contribute no satiety, the feeling of fullness and satisfaction you get from food.

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6 Habits That Can Help You Lose Lockdown Weight (and 5 That Won't) - Everyday Health

5 Diets That Are *Never* Worth Trying, According To A Nutritionist (They Do Nothing!) – SheFinds

Posted: August 27, 2021 at 1:45 am

People often look for the quickest fixes and easy solutions when it comes to weight loss. And the amount of diets out there makes that obvious. It feels like there are endless regimens, nutrition programs, and supplements that claim to make the pounds melt off. And they are enticingwhen you see before and after shots of people who sing the praises of these programs as the reason for their own success stories, it makes you eager to try it, and you go into it with optimism and determination. However, after a few days in, you get exhausted by the extreme restriction, and by the time the weekend rolls around, you give up. The real key to weight loss is making sustainable lifestyle changes, which is often difficult with diets that promise quick results through all or nothing programs. Lisa Young, PhD, RDN, a nutritionist and author of Finally Full, Finally Slim, is giving us the lowdown on five diets that she doesnt recommend if you want to see sustainable change.

These Probiotic Pills Are The Easiest Way To Improve Gut Health & Get More Energy

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Keto

If youve looked into weight loss or fitness regimens in any way recently, odds are youve seen the keto diet online. This high fat, low carb diet is marketed as a way to lose weight fast. However, the results dont last long term, and it has even been connected to muscle loss if followed for too long.

Sirtfood Diet

The sirtfood diet is a 21 day diet that involves extreme calorie restriction and exclusively eating foods rich in sirtuins, like parsley, blueberries, apples, and green tea. Sirtuins are believed to regulate inflammation, slow the aging process, and speed up the metabolism. However, at some points in the diet you are limited to as little as 1000 calories, which is not only hard to maintain, but dangerous for the body.

Optavia

Optavia is a program where you eat half lean protein and greens and half fuelings, or pre-made processed meal replacements made by the company that include bars, cereals, shakes, and soup. Much like the sirtfood diet, Optavia relies on extreme calorie restriction, so it isnt sustainable long term.

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Intermittent Fasting

Intermittent fasting is a system in which meals are timed around extended periods of voluntary fasting. While there are many methods, a more popular option is daily time restricted fasting, where a persons non fasting time is compressed within a 24 hour period. While the restrictive nature will lead to weight loss, the extreme hunger and cravings that come with not eating for long periods of time may force you to break the diet before you make any progress.

Whole 30

Described as a nutritional reset, Whole30 promises to detox your body while addressing issues with cravings, blood sugar management, and inflammation. However, it requires extreme and sudden restriction for an extended period of time, which may be hard to maintain long enough to see results.

Ultimately, all these diets are rigid diets that omit food groups or specific foods and thereby prevent permanent weight loss. Young says, People who go on a diet and get into that headset, generally end up failing, because they cant wait to get off the diet. She says that its best to allow all foods but practice portion control, which allows you to cultivate healthy habits and soter a positive mindset.

I like to approach weight-loss from a positive angle. Enjoy foods you love, and think about healthy foods you can add to your diet. She also encourages healthy food swaps, which is easier to manage than rigid rules and restrictions. For example, instead of a bagel with cream cheese, try avocado toast on whole grain toast. Also, rather than focus on the scale, focus on the lifestyle.

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5 Diets That Are *Never* Worth Trying, According To A Nutritionist (They Do Nothing!) - SheFinds

Losing weight changes the way people respond to food marketing – Study Finds

Posted: August 27, 2021 at 1:45 am

VANCOUVER, British Columbia Do you want fries with that? Its age-old question anyone buying fast food knows well. However, is the relentless advertising for sugary drinks and high-fat junk food something that people can overcome? Researchers with the University of British Columbia and the Piti-Salptrire Hospital in Paris say marketing schemes really do tempt some people more than others, but losing weight can change all that.

According to lead study author Dr. Yann Cornil, an assistant professor at UBCs School of Business, people with weight issues have a weakness to the almost constant bombardment of advertising campaigns designed to make us scrounge around for something to satisfy our sweet and salty cravings.

Canadian and French researchers found, however, that this tendency to fall for the psychological sales pitch can change. When people simply lose a substantial amount of weight through diet, exercise, or surgery it can alter their vulnerability to marketing strategies.

For the study, researchers collected data on three groups of people over the course of 12 months. Two of the three groups included people with severe obesity. One of these two groups planned to have bariatric surgery, either gastric bypass or another type of weight-loss surgery. The second group of obese patients had no plans for surgery. A third (control) group consisted of normal-weight individuals.

Researchers gathered information on the study participants at three different intervals, based on the timetable of the surgery group. Those times include before the surgeries, three months after, and 12 months post-op.

Researchers designed the study to measure reactions to the marketing tactics that influence food choices. These framing effects include how food is branded, advertised, and labeled.

Study participants were first asked to estimate the number of calories in typical snacks and drinks marketers often frame as healthy (such as apple juice and granola bars) and others not usually framed as healthy (such as soft drinks and chocolate bars).

Researchers found that every single participant underestimated the calorie content of healthy snacks, but the estimate was particularly off for people with obesity.

Taking the framing effect to the next level, researchers provided nutritional information for some hypothetical portions of fast food fries. The three size options were constant71 grams, 117 grams, and 154 grams. What changed was the wording. In one instance, the team labeled the portions as small, medium, or large. In another case, they labeled the portions mini, small, and medium a marketing scheme designed to fool consumers into believing larger portions are not all that large.

We measured how likely people were sensitive to that framing and whether it would change their choice of fries quantity depending on how the portions are labeled, Dr. Cornil explains in a university release.

He points out that people with obesity tend to allow labeling to influence their decisions, and would be likely to select a medium order of fries when the portion size is actually large.

Although researchers confirm that people with obesity are more vulnerable to food marketing, when these same people lose a great deal of weight following bariatric surgery, marketing strategies become less tempting to the patients.

People with obesity going through bariatric surgery will become less responsive to marketing over time, says Cornil. And after 12 months, their responsiveness to marketing reaches the level of people with more medically-recommended weight.

Researchers do not know whether the changes are a result of physiological alterations resulting from surgery hormonal, neurological, or gut microbiota or because of different lifestyle choices made after surgery. Cornil says another possible reason is that tastes can change after bariatric surgery.

The results clearly suggest a bidirectional influence between peoples weight status, psychology and responsiveness to the environmentincluding marketing, contemplates Cornil. So, its a complex relationship.

The research team believes the study results indicate some cause for optimism in the fight against obesity. Had the results been different and shown no changes after weight loss, researchers say this would mean the cause for obesity probably lies in some deep-rooted predisposition.

That would mean people are endowed with unchangeable psychological characteristics that would always make them more responsive to marketingwhich would make it very difficult to sustain a medically-recommended weight, Cornil suggests. But one of the positive things is that after significant weight loss, people become less responsive to marketing, such that it is more sustainable to remain at a lower body mass index.

Researchers say the study findings are significant because for years, it has been assumed that ads for junk food were at least partly to blame for the obesity epidemic. But there was insufficient data to confirm this.

Our results provide important insights for policy-makers in charge of regulating food marketing in order to curb obesity, concludes Cornil.

The findings appear in the Journal of Consumer Psychology.

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Losing weight changes the way people respond to food marketing - Study Finds

21 Day Flat Belly Fix Review: Does this Fitness Program Really Work? – nation.lk – The Nation Newspaper

Posted: August 27, 2021 at 1:45 am

Pain is nothing as surprising for people who tame an oversized body. From home to office, theyre always lost in their thoughts about how to lose weight and get their shape back.

Problems and difficulties increase even further if your bulky weight continues growing. Being fat can bring several health issues such as heart diseases or heart strokes, diabetes, high blood pressure, cancer, Osteoarthritis, breathing problems, and many more.

Troubles dont end up with physical health problems. Breakup, divorce, depression are common outcomes of being obese. People with a fat belly still need to endure many disrespectful comments wherever they pass by.

Its really frustrating when hard cardio sessions, fasting, gym membership, and unlimited weight loss supplements dont work and the fat tummy is still hanging around. Money, time, and effort go off for nothing. But here is the magic through which you can get your teenage waistline back.

How would you react if someone said that you could fix your weight with your discipline? Surprising right? But it has happened and its not to one person but with many people.

21 Day Flat Belly Fix is that magic that can help you shed your coated fats.

21 Day Flat Belly Fix is a program that helps you reduce your bulky tummy within 21 days through steps of eating better and exercising to achieve your health and wellness goals.

The program doesnt only help you lose weight but also habituate a healthy lifestyle through the detailed curriculum. Once you finish disciplining yourself for the first 21 days, you can get quickly desired results.

If you have tried everything that youve known but still struggle with your toned body, this program is the ultimate remedy for you. Lets know more about the program with a 21 Day Flat Belly Fix review.

21 Day Flat Belly Fix is a comprehensive online weight loss program that has been quite successful over the years with its results. First, before the program came out, the creators wife had already reduced 23 pounds in 21 days and his friend had put off 81 pounds of excess fats, which was a miracle within just a couple of weeks.

With this news, many friends and relatives came to consult the creator and they found the methods working. Over the years the circle of people who succeeded to reduce weight expanded after the program was launched finally.

Now, the program is heaped with positive reviews and the success stories of people on the websites and social media, how they made their way to weight loss.

Lets see what people have said about 21 Day Flat Belly Fix in their reviews.

Valerity I have used this diet for less than 2 months and was surprised at how easy it was plus I get to eat some favorite foods. As of this morning, I am down 24 lbs

C. L. Thomas I started this program about 13 days ago and have lost 10 pounds and I have lots more energy.

K. King I would recommend looking through the book for the ingredients before you begin the diet, so you can be sure to have everything you need!

21 Day Flat Belly Fix is an online weight loss program based on a military approach, muscle building, and fat burning regime. It provides a comprehensive guide to both men and women targeting belly fat and optimal health. These are the similar regime that officers use in their defense services through good diet and exercise.

However, a military-style regime informed in the Flat Belly Fix system doesnt mean that you have to run on a treadmill and perform hardcore workouts for hours. You neednt skip your favorite foods either.

The creator of 21 Day Flat Belly Fix is Todd Lamb, a veteran police officer of 17 years. He is also a retired SWAT team leader and a SWAT and Canine dog handler. Besides, he has military experience which helped him develop this program.

Todd Lambs wife, Tara is a big inspiration, who ended losing weight of 23 pounds in the first 21 days. Thats how the program received its name. In fact, the creators motive was only to help his wife lose weight and regain the happiness in their lives.

Creator tells the loss weight journey. He goes on to tell how difficult their lives were when his wife was overwhelmed by obesity. Their relationship was near the divorce and the happiness had no hope in the family. They received nothing but frustration and even the doctors ensured them to give up.

But finally, the creator discovered the secret to losing weight for his wife after countless hours of reading and experimenting throughout day and night. After this success, his family and friends insisted on sharing his tricks and helping other people who also suffer from weight gain.

As mentioned in the 21-day flat belly fix review, the weight loss program is a detailed diet guide that helps you lose excess flesh in 21 days. It contains only valuable information that can teach you about how you can accomplish your fitness goal.

21-day flat belly fix covers step-by-step guidance, strategies, dietary statistics, meal lists, and more. Featuring recipes and workout routines, the program provides a long-term weight loss guide that regulates through 80% eating and 20% exercise.

The program works mainly with two concepts; appetite or hunger and the shift of the energy system. The first concept lets you understand how your nervous and endocrine systems work in weight reduction. In the second concept, you will know how the body shifts to burning sugar for energy rather than keeping it as fat.

The complete 21 Day Flat Belly Fix program comes with four different materials and sources.

This main ebook introduces the 21 Day Flat Belly Fix program with its concept and how it works. When you go through it, you will know the importance of fasting in reducing bulky weight without any exercise in just 21 days. This is the same book through which people have expressed their joy after losing 80 plus pounds.

This ebook is a special course prepared for diet guides. It consists of the information associated with superfoods, minerals, vitamins, nutrients, and herbal extracts. Providing quick and easy recipes, the book teaches the best smoothies to lose weight.

It is also an ebook that contains some simple exercises and you can practice them at home in a quick time. Its no secret that abdominal workouts flatten your belly and this digital copy knows it. 4 or 5 days per week are enough to conduct the simple 7 minute flat belly exercise to tighten your belly. If the diet plan discussed in the main system needs more time to get results, this book will help you out.

Once you order the program, youll have access to one month of personal coaching from Todd and his team. There you will know the customized exercises and weight-loss strategies to increase the effectiveness of The Flat Belly Fix program

The Flat Belly Fix has a private Facebook group where people who use the program share their success stories, their experiences, and workable tips. Once you buy the program, youll have access to the group where you can also share your experiences of weight loss and consult with others.

Click Here to Know More About 21 Day Flat Belly Fix.

Todd, who created 21 Day Flat Belly Fix, has made the program with three motives.

According to the creator of the weight loss program, greedy fat cats in the pharmaceutical and weight loss industries are making billions of dollars per year through weight loss shakes, diet pills, and medical treatments. However, they dont reveal the truth about weight loss and keep the secrets for years. Thats why this program was developed.

The weight loss process is really hectic if youre ignorant about the real cures for weight loss. And some weight loss plans are even more complicated and expensive. Through this program, Todd has tried to teach easy steps, diet routines, and exercises so that everyone can lose their bulky weight and live a healthy life.

21 Day Flat Belly Fix sales page is filled with success stories about how people have lost a significant amount of weight. With all limited dieting and exercise, people have reduced anywhere from 20 to 80 pounds. The creator wanted people to experience the result with change and transformation in their bodies and the program is really making the change around now.

By the end of this program, youll learn the many priceless topics and some of them are following:

Todd in this program claims to have identified the core fat-burning hormones responsible for weight loss. It includes some methods and strategies that help these hormones activate and help lose weight without more effort.

According to makers, a Flat Belly fix can raise levels of these fat-burning hormones by 2,000% in men and 1,300% in women. This way, you can reduce a massive amount of weight while you sleep.

As you grow older, you naturally receive signs of aging on your skin. The Flat Belly Fix not only teaches you to lose weight but also gives many useful tips so that you can always look younger.

According to this secret, you can stop feasting on sugar and can force your body to burn fats. This strategy helps you reduce white fat and leaves you with beneficial brown fat.

Hunger craving is one of the big hurdles, which comes before your weight loss goal. If you cant control it, you cannot control your body weight. For this, you need not eat green vegetables only. The Flat Belly Fix teaches you everything about how you can control your hunger urge and maximize the effects of your diet.

Obesity brings type 2 diabetes along with many other problems. However, you can reduce the risk of diabetes through the strategies and guidelines in the program. For that, you need to prepare a tea followed by the recipe recommended in the ebook.

It is no news that bone density increases through exercise and workouts. However, Flat Belly Fix claims to increase bone density without any more physical exercise. You need only follow the healthy habits and routines advised in the ebook to get the result.

The program is not only about weight loss but about all well-being. The overweight body can leave you with inactivity and dry your sex drive. Thanks to well-researched diet plans can feed the libido and increase its power.

The makers of Flat Belly Fix claim that the included guidelines and steps in the program can reduce cancer-causing inflammation. For this, you need not spend a large amount of money. You can complete it by adjusting your diet and having more antioxidant-rich foods.

According to the 21-day flat belly fix, the Flat Belly Fix tea plays a great role in making the program successful. Flat Belly Fix tea is a special tea that is made of selected ingredients making your body burn fats fast and get the desired results.

21-Day Flat Belly Fix has presented several benefits of green tea. So here are some ingredients below, which are recommended in this particular tea recipe.

It is the main ingredient in tea and it helps burn fats when you fall asleep. You can also take it in your meal and observe the results.

Lemon is rich in vitamin C and helps detoxify your liver

Its known for its anti-inflammatory properties and can accelerate the metabolic rate.

This substance also helps regulate blood sugar levels and the fat-burning process thus, gets paced.

There are many turmeric benefits. It helps regulate blood sugar levels and also prevents insulin resistance.

21 Day Flat Belly Fix comes in three ebooks and one-month personal coaching from makers of the program. All these weight loss resources come at $37.00. It is already discounted price so you need not ask for more.

You can make payment through a credit/debit card or PayPal at the official website.

21 Day Flat Belly Fix is quite comfortable about its pricing. You can get the following resources for weight loss at $37.

If you dont find any changes or the results the program promise within 60 days, you get your fund back through a 60-day money-back guarantee offer. You can claim your refund through the following contact details:

Alternatively, you can have a 21 Day Flat Belly Fix System as a paperback at $18.99 on Amazon. It also has a 60-day money-back guarantee facility but for it, you need to claim on Amazon.

21 Day Flat Belly Fix is an exclusive weight loss program helps that people who cannot spend time on tough cardio sessions and starving diet plans. It keeps straightforward guidelines and recipes through which the fat-burning process speeds up and you can return with your teenage body even in your 40s.

The Flat Belly Fix system comes with valuable materials and resources that have owed limitless hours of research. The detailed guides included in the weight loss program are backed by true research and scientific facts. So you need not feel worried about the side effects of it.

Even when youre not satisfied after applying the methods explained in the program, you need nothing to lose. 21 Day Flat Belly Fix safe offers a 60-day money-back guarantee so it deserves a try.

Related Topic: Ancient Japanese Tonic Reviews- Melt Belly Fat Without Exercise?

21 Day Flat Belly Fix contains simple and easy-to-follow routines. The recipe it provides is full of natural ingredients and diet so you need not feel panic about side effects. Besides, you can easily complete the home-based and quick exercise recommended by this weight loss program.

21 Day Flat Belly Fix is also available on Amazon in paperback at $18.99. However, you can get only The 21 Day Flat Belly Fix System, the main course from the weight loss program.

21 Day Flat Belly Fix offers 60-day money-back guarantee so you can easily get your refund if the product doesnt work for you. Its clear that its a genuine product with a clean chit.

21 Day Flat Belly Fix is available on its official website at $37 and you can have complete access to the program weight loss. However, if you want only a main course, 21 Day Flat Belly Fix is available on Amazon in paperback at $18.99. Amazon will also charge extra for the shipping which varies along with the location.

If you order 21 Day Flat Belly Fix on its official website, you can have instant access to the complete digital copies and resources of the program. However, if you place an order for a 21 Day Flat Belly Fix System only, it takes time to ship the product to your address and it varies over the place.

Click Here to Get 21 Day Flat Belly Fix at a Discounted Price.

John is an avid researcher and is deeply passionate about health and outdoor activities. When he's not working, he writes research and review articles by doing a thorough analysis on the products based on personal experience, user reviews and feedbacks from forums, quora, reddit, trustpilot amongst others.

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21 Day Flat Belly Fix Review: Does this Fitness Program Really Work? - nation.lk - The Nation Newspaper

Is It Safe To Use Herbal Weight Loss Supplements? – Health Essentials from Cleveland Clinic

Posted: August 27, 2021 at 1:44 am

When youre struggling to lose weight, it might be tempting to want to try every pill and potion on the internet that promises to blast, burn or melt the pounds away in a matter of weeks. The thing is, those concoctions could make things worse instead of better. So whats the skinny on herbal weight loss supplements? Obesity medicine physician Shweta Diwakar, MD, helps us understand how they work and why its better to stick with a supervised weight loss program.

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According to Dr. Diwakar, there is a lack of high-quality evidence to suggest how herbal weight loss supplements work.

Herbal supplements claim to cause weight loss through:

Most herbal supplements have limited or no consistent data to support long-term weight loss efficacy and safety. They also have the potential for adverse interactions between supplements and prescription medications. Supplements are not intended to treat, diagnose, prevent, or cure diseases, and therefore claims such as reduces pain or treats heart disease arent substantiated. Claims like these can only legitimately be made for drugs that go through scientific rigor, a process thats not routinely followed for dietary supplements, says Dr. Diwakar.

One mistake that people make is thinking that herbal supplements are good for them because the ingredients arent synthetic. Dr. Diwakar points out that herbs are not always safe just because theyre natural. In fact, increased herbal and dietary supplement (HDS) use is directly proportional to increased HDS-induced liver injuries.

HDS-induced liver injuries account for about 20% of the cases of liver damage in the U.S. The major implicated ingredients for these cases include anabolic steroids and green tea extract. Many weight loss supplements that are considered unsafe can be found online. Its important to recognize that these products can come with associated risks.

If youre getting an herbal product from a retail chain, keep in mind that the salesperson might have limited knowledge about how the product works. They also might not be aware of reported problems or how the herbs might interact with medications that you may be taking. Many herbal manufacturers also make false claims about the health benefits of these products. For all of these reasons and the lack of proven health benefits, its best to avoid herbal weight loss supplements or to talk to your healthcare provider about other options.

Other things to keep in mind should you still decide to try an herbal weight loss supplement:

Here are some key points about common herbal weight loss products and some insights as to their effectiveness as weight loss agents.

Ephedrine: Ephedrine is a common ingredient in herbal dietary supplements used for weight loss. Its also an ingredient found in asthma medicine. In addition, ephedrine is used to make methamphetamine or speed.

Ephedrine can slightly decrease your appetite, but no studies have shown it to be effective in weight loss. Ephedrine can be dangerous. It can cause high blood pressure, changes in heart rate, trouble sleeping, nervousness, tremors, seizures, heart attacks, strokes and even death. Ephedrine can also interact with many prescription and over-the-counter medications. In the US, ephedra-containing dietary supplements are no longer available.

St. Johns wort: St. Johns wort, also called hypericum, is a plant that has been used for centuries to treat mental disorders, nerve pain, malaria, insect bites, wounds, burns and other conditions. More recently, St. Johns wort has been studied to treat depression, but studies have shown that it was no more effective than a placebo.

There arent too many studies that examine the use of St. Johns wort as a weight-loss agent. However, keep in mind that it shouldnt be combined with anything that contains tyramine aged cheeses, cured or processed meats, wine, pickled or fermented vegetables and citrus or tropical fruit to name a few.

It also shouldnt be combined with:

Overall, using St. Johns wort for weight loss isnt a good idea because its potentially very dangerous.

5-hydroxytryptophan (5-HTP). 5-hydroxytryptophan (5-HTP) is found in some over-the-counter weight loss formulas. This extract from a West African plant seed contains an ingredient that is linked to a rare and potentially deadly blood disorder. It has not been proven to be an effective weight-loss agent. Until more is known, 5-HTP products should be avoided.

Chitosan: This dietary supplement is made from chitin, a starch found in the skeleton of shrimp, crab, and other shellfish. Chitosan binds with fat in fatty food, moves it through the digestive tract and then, the fat is passed out of the body in bowel movements. Some research suggests that combining chitosan with a calorie-restricted diet might result in a small amount of weight loss. But taking chitosan without reducing caloric intake doesnt appear to cause weight loss. People with shellfish allergies might be allergic to chitosan as well.

Pyruvate: Pyruvate is formed when the body digests carbohydrates and proteins. Some research suggests that it may promote slight weight loss. Found in the form of pyruvic acid, pyruvate is in many different types of foods, including red apples, cheese, and red wine. Pyruvate appears to be safe, but its claims of boosting metabolism, decreasing appetite and aiding in weight loss need further study.

Aloe: Aloe, or aloe vera, is a plant that is related to cacti. Oral forms of aloe are added to herbal weight-loss products. Oral aloe causes bowel movements and many aloe weight-loss products are marketed as internal cleansers. Aloe supplements have not been proven to promote permanent weight loss. Taking oral aloe can lead to side effects such as abdominal cramping, diarrhea, electrolyte disturbances, and decreases in potassium. Therefore, taking oral aloe is likely unsafe, especially at high doses.

Cascara: Cascara is only marketed as a dietary supplement. It is a common ingredient in weight loss products and is mostly used as a laxative for constipation. Misuse of this herb can cause disturbances in electrolytes (such as potassium and sodium). Electrolytes help your body maintain normal functioning. Do not take if you are pregnant or lactating (can be passed into breast milk). Cascara may interact with medications such as digoxin and diuretics.

Dandelion: Dandelion is a natural diuretic (a substance that makes you urinate more often). This is how it causes weight loss. Dandelion has been known to cause allergic reactions. People who are allergic to ragweed and related plants (daisies, chrysanthemums, marigolds) are likely to be allergic to dandelion.

Glucomannan: Glucomannan is a sugar made from the root of the konjac plant (Amorphophallus konjac). It is available in powder, capsules, and tablet forms. Glucomannan might work in the stomach and intestines by absorbing water to form a bulky fiber that treats constipation. It may also slow the absorption of sugar and cholesterol from the gut. Glucomannan tablets are not considered safe as they can sometimes cause blockages of the throat or intestines. Glucomannan may interfere with blood sugar control. Blood sugar should be closely monitored if you have diabetes and use glucomannan.

Guarana: Made from the seeds of a plant native to Brazil, guarana is an effective central nervous system stimulant. It is used as a weight loss product due to its stimulant and diuretic effects. Guarana contains caffeine and may cause high blood pressure. Some of the extracts have been known to interact with anticoagulants (e.g., warfarin [Coumadin]) and lengthen the bleeding time in the event of a health emergency. Many advertisements state that guarana is free from side effects; however, this statement is not true. Side effects may include nausea, dizziness, and anxiety.

Yerba mate: Also known as Paraguay tea, yerba mate is a strong central nervous system stimulant (the doses typically used mimic that of 100 to 200 milligrams of caffeine). The main reported side effects excessive central nervous system stimulation (speeding up the bodys mental and physical activity) and high blood pressure. Yerba mate has not been proven as a weight-loss aid. A few cases of poisoning, which led to hospitalization, have been reported with the use of this product. When taken in large amounts or for long periods, yerba mate increases the risk of mouth, esophageal, laryngeal, kidney, bladder and lung cancers. This risk is especially high for people who smoke or drink alcohol.

Guar gum: Also known as guar, guar flour, and jaguar gum, guar gum is a dietary fiber obtained from the Indian cluster bean. Guar gum is often used as a thickening agent for foods and drugs. It has been studied for decreasing cholesterol, managing diabetes and weight loss. As a weight-loss product, it helps move foods through the digestive tract and firms up stool. It can decrease appetite by providing a feeling of fullness. However, like glucomannan, guar gum and guar gum preparations have been linked to causing blockages in the esophagus. The water-retaining ability of the gum permits it to swell to 10- to 20-fold and has led to gastrointestinal blockages. Guar gum can also cause large swings in blood glucose (sugar) levels. Diabetic patients should avoid this ingredient.

Herbal diuretics: Many herbal diuretics are commonly found in over-the-counter (OTC) weight-loss products and herbal weight-loss products. Most of the diuretics used OTC come from xanthine alkaloids (like caffeine or theobromine). Avoid anything that contains juniper seeds (capable of causing renal damage), equistine (neurotoxic and can cause brain damage) and horsetail/shave grass (contain several dangerous ingredients that can lead to convulsions or hyperactivity).

Herbal diuretics can interact with certain drugs like lithium, digoxin, or conventional diuretics such as furosemide or hydrochlorothiazide. They also do not provide enough water loss to be considered effective weight loss aids.

While many products out there suggest that they can help you lose weight fast, they can also come with a slew of health concerns. If you need help with starting your weight loss journey, talk to your provider. They can steer you in the right direction and help you find a program that is safe and effective.

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Is It Safe To Use Herbal Weight Loss Supplements? - Health Essentials from Cleveland Clinic

This One Diet Can Protect Your Immune System, New Study Says | Eat This Not That – Eat This, Not That

Posted: August 27, 2021 at 1:44 am

As the highly infectious Delta variant continues to spread and make a devastating impact on Americans' lives, it's even more vital now to provide your immune system with the tools it needs to keep your body safe.

While getting the COVID-19 vaccination is the absolute best way to prevent yourself from enduring severe symptoms of the Delta variant, eating a diet rich in foods that support your immune system is just one extra step you can take (in addition to the vaccine) to help you combat the disease.

RELATED:Here's Exactly How a Plant-Based Diet Can Protect You From Disease, According to Experts

A recent study published in theBMJ found that those who follow a plant-based diet and/or a pescatarian diet have lower odds of experiencing moderate-to-severe COVID-19 symptoms. The study looked at healthcare workers, who had substantial exposure to COVID-19, from six countries: France, Germany, Italy, Spain, the United Kingdom, and the United States. Participants were asked to complete an online survey from July 17 to July 25, 2020, that covered demographic characteristics, dietary information, and COVID-19 outcomes.

"Compared to participants who reported following plant-based diets, those who reported following 'low carbohydrate, high protein diets' had greater odds of moderate-to-severe COVID-19," Hyunju Kim, Ph.D., assistant scientist at Johns Hopkins, and the first author of the study tells Eat This, Not That!

However, one major limitation of this study is that the majority of participants were male physicians, so the findings would also have to be replicated in female healthcare workers to be more conclusive. Still, eating a plant-based diet has been shown to provide a host of benefits to both your immune system and overall health.

"This study tells us that diet does indeed play a role in COVID-19 infections, including the severity of symptoms and duration of illness," says Sharon Palmer, M.S., R.D.N, also known as The Plant-Powered Dietitian. "While no studies have previously looked at this, we do know that research has shown a strong link between nutrition and immunity, which includes not only the quality of diet people consume, but also if they have health factors related to poor diet, such as obesity, type 2 diabetes, hypertension, and heart disease."

RELATED:Dangerous Side Effects of Having High Blood Pressure

More specifically, the study identified that those who followed a plant-based diet had a 73% lower chance of suffering from moderate-to-severe COVID-19 compared to those who didn't eat a plant-based diet. The findings didn't surprise Palmer, adding that we already know certain nutrients including vitamins A, C, and E as well as phytochemicals and fiber, may be significant for supporting immune health.

"These nutrients are rich in whole plant foods, such as fruits, vegetables, whole grains, pulses, nuts, and seeds. In addition, vitamin D and omega-3 fatty acids may be protective, and they are rich in pescatarian diets," she says. "In contrast, Western-style eating patternshigh in red meat, processed meat, and refined grainsare linked with [being] pro-inflammatory and [have] other negative effects."

Kim says she and her colleagues also found that supplementation of specific nutrients, such as vitamins A, C, and E decreased the risk of respiratory infections, such as the common cold, and even shortened the duration of these types of ailments. Keep in mind, there's more research that needs to be done.

"Our results need to be confirmed in prospective studies, studies with a larger sample size of individuals with COVID-19, studies with detailed macronutrient and micronutrient intake data, and objective markers, [or] biomarkers such as plasma micronutrient levels," says Kim.

In the interim, why not test out some more plant-based recipes to help support your immune system and overall well-being?

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This One Diet Can Protect Your Immune System, New Study Says | Eat This Not That - Eat This, Not That

Understanding The Role Of Dietary Supplements And How To Use Them Safely – Femina

Posted: August 27, 2021 at 1:44 am

India has a sizeable portion of people who suffer from various nutritional deficiencies. According to studies by the National Center for Biotechnology Information (NCBI), prevalence of Vitamin D deficiency ranged from 40 per cent to 99 per cent, while that of vitamin B12 deficiency was at least 47 per cent in the Indian population. Deficiencies of important nutrients like iron, folic acid and macro nutrients like protein are also very common in India. Speaking on this, Mihir Gadani, Co-Founder, OZiva, says, Nutritional deficiencies are due to the absence of right nutrition in daily diet or other physiological conditions. Vitamin deficiencies can lead to various health conditions and can affect the overall functioning of the body. Hence it is imperative to supplement your diet with the right kind of vitamins and minerals.

Nutritionists and experts across the world suggest that picking the right supplements is the key to fighting nutritional deficiencies. That being said, there is a cloud of contention regarding the usefulness and overall impact of dietary supplements. Gadani acknowledges that overconsuming a particular supplement for a sustained period can put the individual at risk of suffering from a condition known as vitamin overdose. While water-soluble vitamins like B and C are flushed out of the body, synthetic vitamins A, D, E and K will be stored in the body as they are fat soluble. Such storage usually happens in the fatty tissues and liver, leading to various health hazards like nutritional imbalance and the same can also upset the equation of the body with other nutrients and minerals, he adds.

Addressing Nutritional DeficienciesSo, what can one do to address nutritional deficiencies that might be developing in the body? Well, start with eating the right kind of food that can lend you the essential nutrition and energy necessary for everyday function. If you stick to eating a well-balanced diet consisting of fresh fruits and vegetables, you are likely to meet your necessary vitamin intake. However, a substantial percentage of people who manage to eat good food still suffer from nutritional deficiencies. Therefore, consuming some kind of supplement to fulfill the required nutritional quota is also important. Global experts recommend choosing clean and plant-based nutritional supplements like natural vitamins and minerals over synthetic supplements.

Keep In Mind: Choose supplements according to your health needs Read labels, go for plant-based supplements free of chemicals, added sugars, etc Buy supplements from a trusted source or brand Know the recommended daily amount (RDA) for all vitamins and minerals and avoid ingesting more than whats required; take expert advice for the same and stick to the dosage Never substitute dietary supplements for wholesome food Take fat soluble vitamins with high-fat meals to facilitate better absorption; ingest water soluble supplements first thing in the morning or half an hour before meals Taking probiotics like yoghurt with supplements can aid digestion and increase nutrient absorption Reduce caffeine consumption if youre taking calcium supplements, avoid taking zinc and copper, and iron and calcium supplements together Pair certain nutrients to increase absorption vitamins D and K2 boost calcium absorption, while vitamin C helps increase iron absorption

Read more: Herbs And Spices To Boost Your Kids Immunity During The Pandemic

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Understanding The Role Of Dietary Supplements And How To Use Them Safely - Femina

Is Protein Powder Bad for You? Downsides and More – Healthline

Posted: August 27, 2021 at 1:44 am

Protein powder is one of the top nutrition supplements on the market.

Some people use it to support muscle growth, and others use it because they want to consume more protein than theyre getting from food alone. Protein powder can be part of a balanced diet.

However, you may wonder if consuming a lot of protein powder can be harmful. The short answer is no, but it may have minor side effects.

This article discusses whether consuming too much protein powder is dangerous, reviews the research on its side effects, and examines some misconceptions about protein powder.

Protein powders are concentrated forms of protein from animal or plant sources. You can buy them at many health food stores and online, and theres a wide range of brands, types, and flavors to choose from.

Animal-based protein powders are usually made of two milk proteins called whey and casein, with whey being more popular. While less common, protein powders containing beef or chicken protein are also available.

Whey protein powder is isolated from whey, a liquid byproduct of cheese making that manufacturers spray-dry into a powder (1, 2).

Plant protein powders can be made from various plant-based proteins, such as brown rice, pea, soy, and hemp. Typically, plant-based protein powders contain a blend of plant proteins (3).

Both types of protein powder will generally provide 2030 grams of protein per scoop, so they are a great way to get additional protein in your diet. They also commonly contain added vitamins, flavors, and sweeteners.

People often use protein powder after workouts to support muscle growth. Your muscles need enough protein to rebuild muscle tissue after a strength training workout (4, 5, 6, 7).

You might use it if you have difficulty meeting your daily protein needs through food alone for example, if you arent eating large amounts of food or youre following a vegan diet (8, 9, 10).

That said, if youre getting enough protein through food, its unlikely that youll see much benefit from taking protein powder.

The DRI (Dietary Reference Intake) for protein is 0.36 grams of protein per pound (0.8 grams per kg) of your body weight per day.

However, if youre aiming to build muscle, this can go up to 0.60.9 grams per pound (1.42.0 grams per kg) per day. A good general rule is to try to get 2040 grams of protein per meal (4, 5, 11, 12).

Protein powder is a concentrated form of protein from plant or animal sources. Available types include whey, casein, pea, soy, and rice.

Simply put, protein powder is not bad for you.

Its a convenient source of protein that helps many people meet their daily protein needs.

Of course, if you have allergies to a certain type of protein or other ingredients in a protein powder, then it will cause you to have an allergic reaction. In that case, you should avoid that type of protein powder.

The ingredients in protein powders vary significantly among brands and products.

While the Food and Drug Administration regulates dietary supplements such as protein powder, manufacturers are responsible for evaluating the safety, effectiveness, and labeling of their products (13, 14).

This means that the labels on protein powders and other dietary supplements could provide misleading ingredient or product information. In fact, one study found that numerous protein powders actually contained lower-cost proteins such as chicken, rice, and soy (15).

Though this is rare, protein powders may sometimes contain harmful ingredients or substances that have been banned in sports. Fortunately, many reputable protein powder brands use third-party testing to demonstrate their products safety and transparency (16).

Try to select a protein powder from a reputable company with third-party testing. And make an effort to eat a balanced diet that includes plenty of protein-rich whole foods, such as lean meats, poultry, eggs, beans, lentils, tofu, nuts, and seeds.

Protein powder is not bad for you. Some protein powders may contain unwanted or harmful ingredients, but this is rare. Be sure to buy powders that have been through third-party testing they will say this on the label.

You might be worried about taking too much protein powder because youve heard that it affects your liver, kidneys, or bones. But research has shown that these claims are false.

Heres a look at these misconceptions in detail.

One major concern some people raise about taking protein powder is that it affects the kidneys and liver.

Experts once thought that too much protein could damage the kidneys and liver in healthy people, but many recent studies have disproven this (17, 18, 19, 20).

In one study, 48 men and women consumed a high protein diet from both food and whey-beef protein powder during an 8-week heavy resistance training program. Those who took the protein powder didnt have any difference in kidney function (21).

However, those with kidney disease or decreased kidney function have more difficulty excreting protein waste products in their urine and will need to monitor their protein intake.

Decreased kidney function is defined as an estimated glomerular filtration rate (eGFR) of less than 90 (22, 23).

Therefore, unless you have chronic kidney disease or decreased kidney function, consuming protein powder and other high protein foods is likely safe.

People once thought a high protein diet was harmful for bone health. This myth was rooted in the idea that proteins high acid content stripped bones of their calcium, leading to high calcium levels in the urine and weaker bones (24).

However, current research suggests that a high protein diet may actually boost bone health.

Researchers believe it does this by promoting calcium absorption, supporting the growth of skeletal muscle mass, and preserving bone mass during weight loss (24, 25, 26, 27).

In an 18-month high quality study, 280 older men and women consumed 45 grams of whey protein or a placebo each day. Results showed no differences in bone composition between the groups (28).

Interestingly, the whey protein group preserved significantly more muscle mass, suggesting that protein may help reduce age-related muscle loss. This may benefit bone health by allowing aging people to stay active longer (28).

To date, there is no evidence that consuming protein powder or high protein foods is harmful to bone, liver, or kidney health. If you have kidney issues, speak with a doctor before taking protein powder to make sure its safe for you.

Protein powders are generally recognized as safe, although you may experience digestive side effects if you consume large amounts of protein powder.

If youre lactose intolerant or otherwise sensitive to lactose, dairy-based protein powder may lead to stomach upset, bloating, and gas. Instead, opt for a plant-based protein powder or try whey protein isolate, which is much lower in lactose than other dairy protein powders (29).

If you want to use plant-based protein powder, read the ingredient label carefully to identify any potential food allergens or sensitivities. For example, soy and gluten are common allergens found in plant-based protein powders (30).

Furthermore, those who have irritable bowel syndrome or are sensitive to FODMAPs (fermentable oligo-, di-, and monosaccharides and polyols) may experience bloating and cramping from pea protein powder or powders with added sugar alcohols (31).

Companies may add sugar alcohols as low calorie sweeteners.

Trial and error will help you determine the best protein powder for you.

The main side effects of consuming a lot of protein powder are digestive issues such as bloating, gas, and cramping. If you have any food sensitivities, be sure to read the label first.

Most peoples bodies can process excess protein from food and supplements and can safely tolerate 1.141.5 grams per pound (2.53.3 grams per kg) of protein per day (4, 32).

However, more research is needed to investigate an upper limit for protein powder consumption.

Until then, if you want to use protein powder, stick to 12 servings per day and get the rest of your protein through food.

Theres no known safety limit for protein powder. Most research shows healthy people can tolerate up to 1.5 grams of protein per pound (3.3 grams per kg) of body weight per day from both food and protein supplements with no side effects.

Protein is important for growth and development during childhood and adolescence. Most experts agree that children and teens should get their protein from food sources such as (33, 34, 35):

In some cases, a healthcare professional might recommend that a child take a protein supplement, such as PediaSure, if the child is malnourished, is a picky eater, or has strict dietary restrictions.

While there is no data to suggest that protein powder is harmful to children and teens, relying on protein powder and supplements may displace nutritious, whole foods in the diet. Therefore, protein-rich whole foods should come first (36).

If youre concerned that your child or teen isnt getting enough protein, speak with a registered dietitian, a qualified nutritionist, or your childs doctor.

Children and teens should aim to get their protein from food first to ensure theyre getting enough calories and nutrients. A healthcare professional may recommend a protein supplement for picky eaters or those with malnutrition.

Protein powder can be a great addition to a balanced diet. However, here are a few important considerations.

It might feel overwhelming to choose a protein powder from the many available options online or at the health food store. Here are a few things you can do to make it easier:

Though protein powder can be a great addition to your diet, you dont need to consume it to be healthy.

Whole, protein-rich foods contain vitamins and minerals that are important for health. Whats more, they take longer to digest than protein powder, so they may make you feel full longer.

On the other hand, protein powder is considered predigested and will leave your stomach more quickly after you consume it than whole foods do (37).

Instead, use protein powder to supplement your balanced diet at times when you may not be able to meet your protein needs.

When shopping for a protein powder, look at the label to ensure the product has been third-party tested and doesnt contain any unwanted ingredients. Ideally, use protein powder in addition to a nutritious diet, not as a replacement for one.

If youve ever wondered whether protein powder is safe to use, you can rest assured that it is.

Due to protein powders popularity, many research studies have investigated its safety and effectiveness. Theyve found that its safe and does not pose a risk to bone, liver, or kidney health, even if you take it in large amounts.

Still, its best to get most of your protein from whole, minimally processed foods and use protein powder only to address any unmet protein needs.

The best protein powders will be third-party tested, contain 2030 grams of protein per scoop, and contain ingredients you can personally tolerate.

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Is Protein Powder Bad for You? Downsides and More - Healthline


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