Is Late Lunch Eating is good or bad idea for Weight Loss?

Is Late Lunch Eating is good or bad idea for Weight Loss?

This is very interesting study and will give all another ideas why we car not losing weight.

What is best Weight Loss mantra?

Body weight control is much more successful if you can combine a well-balanced diet with regular exercise. Crash diets may have short term results, but tend to have poor long-term success rates.

If you manage to sleep between 7 to 8 hours continuously each 24 hour period, your bodyweight control will be more successful. Sleep deprivation, or lack of sleep can make you put on weight. A 2008 study published in the journal SLEEP found "a consistent pattern of increased odds of being a short sleeper if you are obese, both in childhood and adulthood".

According to the National Weight Control Registry (NWCR), USA, after combining successful weight loss strategies of 6,000 individuals, the following measures should be taken to make sure you do not put the weight back on:

Physical activity - do at least 200 minutes each week of moderate-intensity exercise. This should be spread out over at least three days (do not do all the minutes in one go each week).

Watching TV - limit your TV watching to no more than 10 hours each week. Many people might find this recommendation particularly difficult to follow.

Fat limit on diet - make sure that no more than 30% of your nutritional intake is in the form of fat.

Eat consistently - resist the urge to overeat during weekends and holidays. Your food intake should follow a regular routine. Overeating not only upsets your routine, it most likely impacts on your metabolism.

Breakfast - never miss it. Breakfast is a crucial meal, it also helps stave off hunger later on in the day, which often leads to overeating and snacking.

Monitor yourself - keep a close check on what you eat and regularly weigh yourself.

New Research-Late Lunching Can Slow Weight Loss

What exactly is late lunch time?

According to this  study late lunch is after 3 PM.

A new study suggests if you are trying to lose weight, then you shouldn't just keep an eye on the calories you consume, but also when you consume them: if lunch is your big meal of the day, then a tendency to eat it later means you will lose weight more slowly and lose less of it, than if you ate it earlier. In other words, the later you eat your main meal of the day, the harder it is to lose weight, say researchers from Brigham and Women's Hospital (BWH) and Tufts University in Boston in the US, and the University of Murcia in Spain, who write about their findings in the 29 January online issue of the International Journal of Obesity.

Senior author Frank Scheer, director of the Medical Chronobiology Program and associate neuroscientist at BWH, says in a statement, “This is the first large-scale prospective study to demonstrate that the timing of meals predicts weight-loss effectiveness. “Our results indicate that late eaters displayed a slower weight-loss rate and lost significantly less weight than early eaters, suggesting that the timing of large meals could be an important factor in a weight loss program," adds Scheer, who is also assistant professor of medicine at Harvard Medical School. The researchers were interested in doing the study because while there is lots of evidence from animal research of a link between timing of food intake and weight regulation, there is scarcely any to show whether this is true of humans.

For their investigation, Scheer and colleagues looked at data on 420 overweight people who took part in a 20-week weight loss program in Murcia, Spain, where the main meal of the day in this Mediterranean region is lunch. For this population, lunch also accounts for about 40% of daily calorie intake. About half the participants were female, their average age was 42, and around half ate lunch early (up to 3 pm) and half ate it late (after 3 pm).

The researchers found those who ate lunch early lost significantly more weight than those who ate it late.  The late-eaters also showed a much slower rate of weight loss, and a lower estimated rate of insulin sensitivity, which is a known risk factor for diabetes. The study also looked at other factors that can influence weight loss, for example total calories consumed, energy burned, levels of appetite hormones (leptin and ghrelin), amount of sleep, and presence of clock gene (which has been linked to difficulty in losing weight).The researchers found no significant differences between the two groups when they took these factors into account. The timing of other meals, which were much smaller than lunch, also made little difference to the rate and quantity of weight loss, but the researchers noted that:

Nevertheless, late eaters were more evening types, had less energetic breakfasts and skipped breakfast more frequently that early eaters. Lead author Marta Garaulet, professor of Physiology at the University of Murcia, says their findings show that timing of food intake may play a significant role in weight regulation in humans, and weight loss programs should therefore take into account not only "the caloric intake and macronutrient distribution, as it is classically done, but also the timing of food”. It is not clear, however, from these study results, how applicable the findings would be to populations where a significant proportion of calories is consumed outside mealtimes. For instance, in the US, snacking accounts for 25% of calorie intake.

(Source- International Journal of Obesity)

Seven worst food of 2013 and their healthy substitutes?

Seven worst food of 2013 and their healthy substitutes?

These foods are bad because, they provide us lot of calories but little else, and also contain heart-disease-promoting substances like saturated and Trans-fats. Trans-fats are the nasty man-made fats used to give foods a longer shelf life. Manufacturers hydrogenate oil to make it solid and literally twist the molecule into a form that wreaks havoc in the body.

Here are 7 worst foods which we all use…

1. Chocolate doughnuts (300 calories, 19 g fat (6 g saturated)

Each doughnut has 300 calories, 19 g fat (6 g saturated). All doughnuts are high in trans fat, sugar and calories.

Healthy alternative

-Healthy alternative Raisin toast with peanut butter. (1 slice raisin toast and 1 tablespoon reduced-fat peanut butter): 166 calories, 7 g fat (1.5 g saturated) You save 134 calories, 13 g fat (4.5 g saturated).

 

2. Cola Drinks (10 teaspoons of sugar in a can)

A 12 ounces cola has 150 calories, 0 g fat (10 teaspoons of sugar) If we compare all soft drinks then we will find that cola is the worst offender. Full of sugar, corn syrup or other sweeteners and not much else, soft drinks pack 150 empty calories and have been pegged by research studies as being associated with adult and childhood obesity, Cola drinks have the added detriment of a caffeine jolt that many of us just don't need. And it's easy to super-size yourself if you regularly consume the 42-ounce, 410-calorie versions served at fast-food restaurants and convenience stores. Research shows that when we take in calories in liquid form, the body doesn't fully compensate by reducing calories from other foods. In other words, your body doesn't register that you've just consumed a bunch of calories, because you don't feel full. This may lead to overeating. Another bad side of sipping cola and other soft drinks is cavity-promoting sugars in our teeth.

Healthy alternative

-A can of your favourite flavour of diet soda

-Sugar-free iced tea or coffee

-Refreshing fruit spritzer- mix ¼ cup fruit juice with ¾ cup sparkling water (seltzer) and serve over crushed ice for a refreshing fruit spritzer that contains only about 30 calories per glass. Fruit juice provides supplies a multitude of nutrients that coke is lacking.

-simple water helps you staying hydrated and feels you better and performs better.  Keep water handy at home, at your desk and in your car to help you remember to drink throughout the day. With zero calories, water is a perfect beverage choice 

3. Chocolate chip cookies (80 calories, 4.5 g fat)

 Each Store-bought cookie has 80 calories, 4.5 g fat (1.5 g saturated). If we compare them with cake both has excess fat and calories. All commercial baked goods like snack cakes, cookies and crackers are the source of most of our Trans-fat intake.

Healthy alternative

-    Fig bars (1 small fig bar) contains a 60 calories, 1 g fat. Figs, like all dried fruit, can really hit the sweet spot.

-    Home made healthy cookies or muffins using whole-grain flour and canola oil. You save 20 calories, 3.5 g fat.

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-          Some more worst food to duck and any healthy substitutes?

This is my second part of bad food we must avoid. In the first blog we learn how bad Chocolate chip cookies, Cola Drinks and Chocolate doughnuts are.

4. Cheese please (120 calories, 10 g fat)

One ounce of cheese contains 120 calories, 10 g fat (6 g saturated). Cheese, butter and ice cream all contain saturated fat, which can lead to heart disease and other health problems. Full-fat cheeses can have as many as 10 grams of fat per ounce, with more than half of those grams saturated, but for some reason we tend to consider cheese a healthy choice.

Healthy alternative

-          Low fat ricotta (1/4 cup): 60 calories, 3 g fat

-          Fat free ricotta and cottage cheese, skim milk or even plain yogurt

5. Sour cream and Potato chips (150 calories, 10 g fat)

If we eat 12 chips which has 150 calories, 10 g fat (3 g saturated), and 210 mg sodium. After eating the whole bag, which gives us empty calories, fat and sodium. To make things worse, manufacturers take potato abuse to a new low by adding sour cream and onion flavoring to chips complete with extra saturated and trans fats and a dash of MSG.

Healthy alternative

-Raw veggies with homemade yogurt dip (1/2 cup veggies with 1/4 cup dip): 72 calories, 0 g fat, 106 g sodium (Mix 1/4 cup plain non-fat yogurt with 1 teaspoon fresh or dried herbs like parsley or dill

6. Beef hot dogs

One hot dog without bun contains 180 calories, 16 g fat (7 g saturated) and 550 mg sodium. As a red meat, hot dogs also may increase cancer risk. And beef is a source of trans fat because cows hydrogenate fat in their stomachs.

Healthy alternative

Try Ball Park turkey hot dog. 1 turkey dog without bun contains 45 calories, O g fat, 420mg sodium Ball Park Turkey Franks are unusually low in calories and sodium.

7. Chocolate truffles

One truffle contains 220 calories, 13 g fat (11 q saturated).

Healthy alternative

-    Chocolate-covered strawberries (4 strawberries dunked in 1/4 cup lite chocolate syrup contains 114 calories, O g fat

-     Haagen-Dazs Chocolate Sorbet Barcontians 80 calories and O g fat.

 

Truth or Lie-Hot food in Melamine Dishes Increases Risk of Kidney Stones

Hot food in Melamine Dishes Increases Risk of Kidney Stones

Before we know more about this study let us see what FDA says about Melamine Dishes?

What are Melamine Dishes?

Melamine is a chemical that has many industrial uses.  In the United States, it is approved for use in the manufacturing of some cooking utensils, plates, plastic products, paper, paperboard, and industrial coatings, among other things. In addition, although it is not registered as a fertilizer in the U.S., melamine has been used as a fertilizer in some parts of the world.

Melamine may be used in the manufacturing of packaging for food products, but is not FDA-approved for direct addition to human food or animal feeds marketed in the U.S.

Health effect of Melamine

It has been found that melamine does not migrate from melamine-formaldehyde tableware into most foods.  The only measured migration, in tests, was from some samples (three out of 19 commercially available plates and cups) into acidic foods, under exaggerated conditions (that is, the food was held in the tableware at 160 oF for two hours).  When adjusted for actual-use conditions (cold orange juice held in the tableware for about 15 minutes), the migration would be less than 10 parts of melamine per billion parts of juice.

This is 250 times lower than the level of melamine (alone or even in combination with related compounds – analogues – known to increase its toxicity) that FDA has concluded is acceptable in foods other than infant formula (2,500 parts per billion); in other words, well below the risk level.  In addition, such highly acidic foods make up only about 10% of the total diet, so the dietary level of melamine in these scenarios would be less than one part per billion.

However, when highly acidic foods are heated to extreme temperatures (e.g., 160 ° F or higher), the amount of melamine that migrates out of the plastic can increase. Foods and drinks should not be heated on melamine-based dinnerware in microwave ovens.  Only ceramic or other cookware which specifies that the cookware is microwave-safe should be used. The food may then be served on melamine-based tableware.

Health Risk

The FDA has concluded from its own assessment that the safety risk is very low and within acceptable levels, but they do caution the use of melamine dishes. There appears to be more risk when it comes to infants and children. In this light, my own recommendation would be NOT to use melamine tableware when feeding children.

As for the nice patterned melamine tableware and trays on the market today, since risk is very low, whether to buy and use them is up to you. But if you do, follow these recommended use tips:

•Do not use for infants or children

•Never heat food or drinks in melamine

•Never use melamine in the microwave, unless it is clearly marked 'microwave safe'.

•Acidic foods increase the risk, especially when heated.

•There should be no health risk using melamine dinnerware to serve drinks and foods that have been heated on something else.

•Trays to carry serving items and cold snacks should pose no threat.

How did FDA decide what level of melamine in food doesn’t pose a risk to health?

A safety and risk assessment estimates the risk that specific substances have on human health, based on the best scientific data available at the time.  FDA has done this type of assessment to identify the risk posed by melamine and its analogues in foods (Interim Safety and Risk Assessment of Melamine and Its Analogues in Food for Humans).

The risk assessment was conducted by scientists from FDA’s Center for Food Safety and Applied Nutrition and FDA’s Center for Veterinary Medicine, and included a review of the scientific literature on melamine toxicity.  Animal studies also provided valuable information for this work. The assessment underwent peer review by a group of experts identified by an independent contractor.

What problems can melamine cause if people eat or drink food contaminated with it?

Products with melamine contamination above the levels noted in FDA’s risk assessment may put people at risk of conditions such as kidney stones and kidney failure, and of death. Signs of melamine poisoning may include irritability, blood in urine, little or no urine, signs of kidney infection, and / or high blood pressure.

What Are Kidney Stones?

Kidney stones usually comprised of a compound called calcium oxalate, are the result of an accumulation of dissolved minerals on the inner lining of the kidneys. These deposits can grow to the size of a golf ball while maintaining a sharp, crystalline structure. The kidney stones may be small and pass unnoticed out of the urinary tract, but they may also cause extreme pain upon exiting. Kidney stones that remain inside the body can lead to many conditions, including severe pain and ureter (the tube connecting the kidney and bladder) blockage that obstructs the path urine uses to leave the body.

 What Causes Kidney Stones?

The leading cause of kidney stones is a lack of water. Stones commonly have been found in those that drink less than the recommended eight to ten glasses of water a day. When there is not enough water to dilute the uric acid (component of urine), the pH level within the kidneys drops and becomes more acidic. An excessively acidic environment in the kidneys is conducive to the formation of kidney stones.

Medical conditions such as Crohn's disease, urinary tract infections, renal tubular acidosis, hyperparathyroidism, medullary sponge kidney, and Dent's disease have been known to lead to kidney stones. It also has been suggested that water fluoridation - the addition of fluoride to drinking water - is responsible for some cases of kidney stones.

What are the symptoms of kidney stones?

A kidney stone usually remains symptomless until it moves into the ureter. When symptoms become apparent, they include:

Severe pain in the groin and/or side

Blood in urine

Vomiting and nausea

White blood cells or pus in the urine

Reduced amount of excreted urine excreted

Burning sensation during urination

Persistent urge to urinate

Fever and chills if there is an infection

How can kidney stones be prevented?

For individuals in good health, preventing kidney stones can be as easy as staying hydrated. Diluting the urine with water keeps the minerals from concentrating and forming stones. When one's urine is clear, rather than yellow colored, the chance of stone formation is reduced. Doctors may also prescribe medicines to prevent certain types of stones for individuals who are at higher risk.

New Research-Eating Hot Foods On Melamine Dishes Increases Risk Of Kidney Stones

Eating hot foods on melamine dishes increases the risk of developing kidney stones.

The finding came from a new study conducted by Taiwanese researchers and was published in the journal JAMA Internal Medicine. The researchers discovered that the amount of melamine we are exposed to increases with hot temperatures, therefore, the chance of developing kidney stones rises. The team, led by Chia-Fang Wu, M.S., Ph.D., of Kaohsiung Medical University, Taiwan, performed a crossover investigation of consumption of noodle soup in melamine bowls and total melamine excretion in urine. According to background information in the report, a constant exposure to low doses of melamine may be linked to urolithiasis (urinary system stones) in kids and adults. A previous report demonstrated that there was an increase in the number of children experiencing urinary stones due to melamine-tainted formula.

There were twelve healthy people, six were males and six were females, who took part in the research. The 12 participants were split up into 2 groups:

Group one-They ate 500 ml of hot noodle soup in melamine bowls

Group 2-The other group ate soup in ceramic bowls

Twelve hours after the subjects consumed the soup, they were asked to give samples of their urine. After a "three-week washout", the group who ate from the ceramic bowls ate from the melamine bowls and the group who ate from the melamine bowls ate from the ceramic bowls. The participants were asked to give urine samples a second time so that the researchers could compare. The results showed that total melamine excretion in urine for 12 hours was 8.35 micrograms in melamine bowls and total melamine excretion in urine for 12 hours was 1.31 micrograms in ceramic bowls. The scientists concluded, “Melamine tableware may release large amounts of melamine when used to serve high-temperature foods. The amount of melamine released into food and beverages from melamine tableware varies by brand, so the results of this study of one brand may not be generalized to other brands. Although the clinical significance of what levels of urinary melamine concentration has not yet been established, the consequences of long-term melamine exposure still should be of concern. The research received support from the National Science Council, the Taiwan National Health Research Institutes, and Kaohsiung Medical University Hospital.

(Source- Journal JAMA Internal Medicine)