Science Based Tips for Healthy Weight Loss

Posted by Luisa de Luca on




It’s easy to find a glut of information about weight loss methods - and to find that information contradictory. It can be difficult to navigate that information. In order to make things easier, we've chosen 5 weight loss tips often discussed regarding health and diet. We have done the research so that you don't have to.  Our hope is that, at least with these 5 subjects, we have made facts clearer for you.  See what you think.


Eggs, Friend or Foe?

Eggs, glorious eggs. One season they are touted as one of the superfoods, the next season they are demonized as the high cholesterol terror. Should we include eggs in our dietary menu, or avoid them? What is the truth?

The International Journal of Obesity1 did their own study to see if eggs would enhance weight loss. Here’s what they found. A group of overweight or obese men and women were divided into four groups. The groups were titled (E)Egg, (ED)Egg Diet, (B) Bagel, and (BD)Bagel Diet. Based on a breakfast diet of either 2 eggs or a bagel “matched for energy density and total energy, for at least 5 days per week, respectively. The ED and BD groups were suggested a 1000 kcal energy-deficit low-fat diet, whereas the B and E groups were asked not to change their energy intake.” The study lasted 8 weeks, with the participants following their prescribed breakfasts for 5 days a week.  

The conclusion was this: The egg enhances weight loss, when combined with an energy deficit diet. However, eggs do not enhance weight loss in a free living environment. “Eating eggs in a diet program may offer a nutritious supplement to enhance weight loss.”


Cook With Coconut Oil


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After learning a little bit about cooking with coconut oil, you’re going to want to eat it by the spoonful,  but DON’T do that. This is an extremely healthy oil. It has been classified as a superfood. It sounds almost impossible if you are aware that coconut oil contains 90% saturated fat. Coconut oil has a unique combination of fatty acids2 that can have profound positive effects on health, including weight loss. The oil also promotes better brain function as well. Several studies have shown that just by using coconut oil in your diet you can lose weight. We recommend that you use coconut oil in place of other cooking oils, rather than simply adding it in along with them.


Eat a High Protein Diet

The US National Library of Medicine3 (USNLM )with the National Institute of Health ran a study to determine how a high protein diet can effect appetite and satiety during weight loss.

The study included 27 overweight/obese men between the ages of 44 and 50 years old. The BMI (Body Mass Index) ranged between 30.8kg and 32.2kg. The group was randomly split into groups that consumed an energy-restriction diet.  One group restricted energy group was also on a higher protein diet and one was on a normal protein diet.

In other words, both groups had restricted calories. The high protein diet group got 25% of their calories from protein. The normal protein diet group got 14% of their calories from protein.

The study lasted 12 weeks.  At the beginning of the 7th week, participants ate either 3 meals daily every 5 hours or 6 meals a day every 2 hours.  This was randomized for 3 consecutive days.

Reports shows that the High Protein Group (HPG) experienced greater fullness throughout the day than the Normal Protein Group (NPG).  The HPG experienced less of a late night desire to eat than the LPG and were also less preoccupied with thoughts of food.  The timing of meals did not affect hunger, fullness, desire to eat, or thoughts of food, but the group that ate three meals every five hours led to a greater feeling of fullness late at night, but ONLY for those in the group with a high protein diet.

This is a lot of information to process, but what is clear is that eating a higher amount of protein with a limited caloric intake can help weight loss.


Three Cheers for the Coffee Drinkers



How many of us coffee drinkers have been scorned and ridiculed for having our day start after our morning cup of java? Well, we can now give those naysayers a big, loud raspberry. Studies have verified that coffee is loaded with antioxidants. But antioxidants were not the focus of the study. The NIH (National Institute of Health)4 reported that older adults who drank coffee, caffeinated or decaffeinated, had a lower risk of death overall. Researchers discovered also that the more coffee consumed, the lower the risk of death. Heart disease, stroke, injuries and accidents, respiratory disease, diabetes, and infections were found to be less likely in coffee drinkers also. I’d say that’s pretty good benefits.


Take a Glucomannan Supplement

“Glucomannan is a natural, water-soluble dietary fiber extracted from the roots of the elephant yam, also known as konjac.”5 40% of the elephant yam’s dry weight is glucomannan. After extracting the fiber from the plant, it looks a lot like loose, dark tan eye shadow. Its origin is Southeast Asia. Glucomannan is sold as a dietary additive, specifically as an emulsifier or thickener. It has a remarkable ability for absorption. To prove the point, you can empty a capsule of glucomannan in a small glass of water and the entire contents will turn to gel. To add to its value, it is very low in calorie count. The main reason it is so effective is because the fluids in your stomach causes it to gel and makes you feel full. Let’s hear it for the elephant yam.


The Takeaway

Nutrition, health, and diet information is constantly in flux. It's a newly studied science, so this is understandable. It's a good idea to always stay up to date with the newest studies being done, particularly with newly celebrated foods and health fads. What is initially placed on a pedestal is often torn down soon after. Hopefully the information that we've provided today will be helpful in your future diet choices.




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