<h3>Supplements for Weight Management </h3><p>Are you trying to lose weight and wondering how you can achieve your goals and stick to them long-term? Recent figures in the UK show that 28% of adults in England are obese with a further 36% being overweight. </p><p>For many individuals, effective weight loss can be achieved through changing eating habits, diet, exercise and other lifestyle factors. </p><p></p><h3>Key Foods for Weight Management</h3><p>Eating healthy, balanced diet combining good quality protein, healthy fats and fibre-rich carbohydrates can help maintain a healthy weight. Include these foods in your diet: </p><ul><li><strong>Oily fish:</strong> eating salmon, mackerel, sardines or herring two or three times a week is a great source of healthy omega-3 fatty acids and help keep you feeling fuller for longer. </li><li><strong>Brightly-coloured vegetables:</strong> aim for 7 portions of different coloured vegetables per day to provide fibre and flavonoids to help regulate metabolism. </li><li><strong>Dark green leafy vegetables: </strong>rich in magnesium to support blood sugar levels, alongside many other key vitamins and minerals. </li><li><strong>Fermented foods:</strong> sauerkraut, kimchi, kombucha, kefir and live yoghurt contain probiotics to promote a healthy gut and digestion to aid weight management. </li></ul><p></p><h3>Which Supplements Can Support Weight Management?</h3><ol type="1"><li>Chromium</li><li>Magnesium</li><li>Probiotics </li><li>Omega-3 </li></ol><p></p><h3>Top Tips on Buying Supplements for Weight Management   </h3><ul><li>Omega-3 supplements can be in the form of a fish oil, or if you are vegan or vegetarian, you can opt for omega-3 derived from algae oil. </li><li>Magnesium glycinate and magnesium citrate are the most bio-available forms of magnesium supplements. </li></ul><p></p><h3>Nutritional Therapy Support For Weight Management </h3><p>Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with weight management and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations</p><p></p>

Vitamins for Weight Management

Discover and compare the leading vitamins for weight management on the market today online at Vitaminology. Find the right vitamins for your needs.

Weight Management

Registered Nutritional Therapist (DipION), SIBO Practitioner & Content Writer. 

<h4>Cutting out dairy to lose weight</h4><p>Dairy foods represent one of the trickier aspects of setting out a good weight loss plan.</p><h5>Let’s take a look at the three primary points to consider regarding dairy foods when trying to lose weight:</h5><h5>Is dairy fattening?</h5><p>If you think cheese, cream and butter are top-heavy in fat content, you wouldn’t be wrong. There is definitely reason to be cautious about these foods when planning a healthy weight-loss diet. However, the full story is more nuanced than this.</p><p>The fat in dairy foods is a good source of conjugated linoleic acid (CLA), which has a beneficial role in prevention of disease. Studies have, in fact, found better weight management and cardiovascular health in people who include diary products in their diet. Dairy foods are high in nutrients that are satisfying to the body, while higher-fat dairy foods are filling and may help avoid the steep blood glucose spikes that can lead to cravings.</p><p>Despite the potential benefits of dairy for weight loss, the answer to whether dairy should be included or eliminated in a healthy weight-loss diet is highly dependent on the individual. Exercise levels and age are just two of the factors that must be taken into account when looking at healthy levels of dairy intake. Some people find it very easy to over-eat cheese and fresh cream, for example, adding a lot of extra calories in a short amount of time. Others may have some intolerance to dairy foods and find that this hinders their weight-loss efforts.</p><p><strong>If weight loss stalls, consider the following:</strong></p><ul><li>Limit the amount of dairy you eat between meals</li><li>Avoid adding cheese to a meal that already has a source of protein</li><li>If you like cheese for flavour, switch to a stronger cheese such as parmesan – a little will go a long way.</li></ul><h5>Is dairy bad for you?</h5><p>Most dairy foods are produced using only limited factory processing. This makes them a good option as part of a healthy, whole-food diet that is low in additives. Additionally, dairy foods tend to be rich in fat-soluble vitamins (vitamins A, D, E and K) that complement their bioavailable calcium content to support healthy teeth and bones. Traditional European cultures with herds of cows, sheep or goats learned to support the nutritional needs of their people through long winters by preserving milk as longer-lasting cheese. Similarly, many such countries have their own variety of yoghurt, known for the health-supporting properties of fermented milk cultures.</p><p>There is nothing inherently ‘bad’ about dairy foods. However, individual tolerance of dairy foods can vary greatly. Allergies and intolerance to dairy are common – for some people, reducing dairy foods or even eliminating them entirely results in improvements in their health. As food intolerances can trigger or perpetuate inflammation in the body, for these people dairy foods may hinder efforts to lose weight.</p><p><strong>When deciding on the place for dairy in your weight-loss plan, consider the following:</strong></p><p>Do dairy foods have any effect on you? You might notice an effect on your digestion or your skin health, which could indicate reduced tolerance for these foods. Milk is higher in lactose, so a person unable to tolerate milk might be able to tolerate small amounts of lower-lactose dairy foods such as cheese.</p><p><strong>Look for dairy products that are as unprocessed as possible – for example:</strong></p><ul><li>Avoid sweetened yoghurts – even artificial sweeteners can hinder weight loss</li><li>Choose full-fat/whole milk products that may contain fewer sugars and fillers</li><li>Choose organic dairy where possible</li><li>Butter is often tolerated by people who cannot tolerate other dairy products. Ghee is even better as the dairy proteins have been removed</li><li>Yoghurt is a good source of digestion-supporting probiotics. If yoghurt is problematic for you, however, there are other foods that contain natural probiotics, including coconut yoghurt and fermented vegetables such as sauerkraut.</li></ul><h5>Does cutting out dairy mean cutting out calcium?</h5><p>Dairy is an easy source of bioavailable calcium, so eliminating dairy foods from your diet means that you will have to make an effort to eat other calcium-containing foods.</p><p><strong>Consider including the following in your diet:</strong></p><ul><li>Tahini or sesame seeds</li><li>Green leafy vegetables</li><li>Salmon, sardines or other oily fish – tinned versions that include soft bones are even better.</li></ul><p></p><p></p>

Are you cutting out dairy to lose weight? 3 important factors to consider before avoiding dairy in your diet.  

<a href="/directory/ingredients/conjugated-linoleic-acid" target="_blank">conjugated linoleic acid</a>

<a href="/directory/ingredients/fermented-milk" target="_blank">fermented milk</a>

<a href="/directory/ingredients/calcium" target="_blank">calcium</a>

<a href="/directory/ingredients/coconut-oil" target="_blank">coconut</a>

<a href="/directory/ingredients/yogurt" target="_blank">yoghurt</a>

<a href="/directory/ingredients/sesame" target="_blank">sesame</a>

<h4>Cutting out dairy to lose weight</h4><p>Dairy foods represent one of the trickier aspects of setting out a good weight loss plan.</p><h5>Let’s take a look at the three primary points to consider regarding dairy foods when trying to lose weight:</h5><h5>Is dairy fattening?</h5><p>If you think cheese, cream and butter are top-heavy in fat content, you wouldn’t be wrong. There is definitely reason to be cautious about these foods when planning a healthy weight-loss diet. However, the full story is more nuanced than this.</p><p>The fat in dairy foods is a good source of <a href="/directory/ingredients/conjugated-linoleic-acid" target="_blank">conjugated linoleic acid</a> (<a href="/directory/ingredients/conjugated-linoleic-acid" target="_blank">CLA</a>), which has a beneficial role in prevention of disease. Studies have, in fact, found better weight management and cardiovascular health in people who include diary products in their diet. Dairy foods are high in nutrients that are satisfying to the body, while higher-fat dairy foods are filling and may help avoid the steep blood glucose spikes that can lead to cravings.</p><p>Despite the potential benefits of dairy for weight loss, the answer to whether dairy should be included or eliminated in a healthy weight-loss diet is highly dependent on the individual. Exercise levels and age are just two of the factors that must be taken into account when looking at healthy levels of dairy intake. Some people find it very easy to over-eat cheese and fresh cream, for example, adding a lot of extra calories in a short amount of time. Others may have some intolerance to dairy foods and find that this hinders their weight-loss efforts.</p><p><strong>If weight loss stalls, consider the following:</strong></p><ul><li>Limit the amount of dairy you eat between meals</li><li>Avoid adding cheese to a meal that already has a source of protein</li><li>If you like cheese for flavour, switch to a stronger cheese such as parmesan – a little will go a long way.</li></ul><h5>Is dairy bad for you?</h5><p>Most dairy foods are produced using only limited factory processing. This makes them a good option as part of a healthy, whole-food diet that is low in additives. Additionally, dairy foods tend to be rich in fat-soluble vitamins (vitamins A, D, E and K) that complement their bioavailable <a href="/directory/ingredients/calcium" target="_blank">calcium</a> content to support healthy teeth and bones. Traditional European cultures with herds of cows, sheep or goats learned to support the nutritional needs of their people through long winters by preserving milk as longer-lasting cheese. Similarly, many such countries have their own variety of <a href="/directory/ingredients/yogurt" target="_blank">yoghurt</a>, known for the health-supporting properties of <a href="/directory/ingredients/fermented-milk" target="_blank">fermented milk</a> cultures.</p><p>There is nothing inherently ‘bad’ about dairy foods. However, individual tolerance of dairy foods can vary greatly. Allergies and intolerance to dairy are common – for some people, reducing dairy foods or even eliminating them entirely results in improvements in their health. As food intolerances can trigger or perpetuate inflammation in the body, for these people dairy foods may hinder efforts to lose weight.</p><p><strong>When deciding on the place for dairy in your weight-loss plan, consider the following:</strong></p><p>Do dairy foods have any effect on you? You might notice an effect on your digestion or your skin health, which could indicate reduced tolerance for these foods. Milk is higher in lactose, so a person unable to tolerate milk might be able to tolerate small amounts of lower-lactose dairy foods such as cheese.</p><p><strong>Look for dairy products that are as unprocessed as possible – for example:</strong></p><ul><li>Avoid sweetened yoghurts – even artificial sweeteners can hinder weight loss</li><li>Choose full-fat/whole milk products that may contain fewer sugars and fillers</li><li>Choose organic dairy where possible</li><li>Butter is often tolerated by people who cannot tolerate other dairy products. Ghee is even better as the dairy proteins have been removed</li><li>Yoghurt is a good source of digestion-supporting probiotics. If yoghurt is problematic for you, however, there are other foods that contain natural probiotics, including <a href="/directory/ingredients/coconut-oil" target="_blank">coconut</a> yoghurt and fermented vegetables such as sauerkraut.</li></ul><h5>Does cutting out dairy mean cutting out calcium?</h5><p>Dairy is an easy source of bioavailable calcium, so eliminating dairy foods from your diet means that you will have to make an effort to eat other calcium-containing foods.</p><p><strong>Consider including the following in your diet:</strong></p><ul><li>Tahini or <a href="/directory/ingredients/sesame" target="_blank">sesame</a> seeds</li><li>Green leafy vegetables</li><li>Salmon, sardines or other oily fish – tinned versions that include soft bones are even better.</li></ul><p></p><p></p>

Should I Avoid Dairy To Lose Weight?

<h4>Cutting out dairy to lose weight</h4><p>Dairy foods represent one of the trickier aspects of setting out a good weight loss plan.</p><h5>Let’s take a look at the three primary points to consider regarding dairy foods when trying to lose weight</h5>

<h4>Is dairy fattening?</h4><p>If you think cheese, cream and butter are top-heavy in fat content, you wouldn’t be wrong. There is definitely reason to be cautious about these foods when planning a healthy weight-loss diet. However, the full story is more nuanced than this.</p><p>The fat in dairy foods is a good source of conjugated linoleic acid (CLA), which has a beneficial role in prevention of disease. Studies have, in fact, found better weight management and cardiovascular health in people who include diary products in their diet. Dairy foods are high in nutrients that are satisfying to the body, while higher-fat dairy foods are filling and may help avoid the steep blood glucose spikes that can lead to cravings.</p><p>Despite the potential benefits of dairy for weight loss, the answer to whether dairy should be included or eliminated in a healthy weight-loss diet is highly dependent on the individual. Exercise levels and age are just two of the factors that must be taken into account when looking at healthy levels of dairy intake. Some people find it very easy to over-eat cheese and fresh cream, for example, adding a lot of extra calories in a short amount of time. Others may have some intolerance to dairy foods and find that this hinders their weight-loss efforts.</p><p><strong>If weight loss stalls, consider the following:</strong></p><ul><li>Limit the amount of dairy you eat between meals</li><li>Avoid adding cheese to a meal that already has a source of protein</li><li>If you like cheese for flavour, switch to a stronger cheese such as parmesan – a little will go a long way.</li></ul><h4>Is dairy bad for you?</h4><p>Most dairy foods are produced using only limited factory processing. This makes them a good option as part of a healthy, whole-food diet that is low in additives. Additionally, dairy foods tend to be rich in fat-soluble vitamins (vitamins A, D, E and K) that complement their bioavailable calcium content to support healthy teeth and bones. Traditional European cultures with herds of cows, sheep or goats learned to support the nutritional needs of their people through long winters by preserving milk as longer-lasting cheese. Similarly, many such countries have their own variety of yoghurt, known for the health-supporting properties of fermented milk cultures.</p><p>There is nothing inherently ‘bad’ about dairy foods. However, individual tolerance of dairy foods can vary greatly. Allergies and intolerance to dairy are common – for some people, reducing dairy foods or even eliminating them entirely results in improvements in their health. As food intolerances can trigger or perpetuate inflammation in the body, for these people dairy foods may hinder efforts to lose weight.</p><p><strong>When deciding on the place for dairy in your weight-loss plan, consider the following:</strong></p><p>Do dairy foods have any effect on you? You might notice an effect on your digestion or your skin health, which could indicate reduced tolerance for these foods. Milk is higher in lactose, so a person unable to tolerate milk might be able to tolerate small amounts of lower-lactose dairy foods such as cheese.</p><p><strong>Look for dairy products that are as unprocessed as possible – for example:</strong></p><ul><li>Avoid sweetened yoghurts – even artificial sweeteners can hinder weight loss</li><li>Choose full-fat/whole milk products that may contain fewer sugars and fillers</li><li>Choose organic dairy where possible</li><li>Butter is often tolerated by people who cannot tolerate other dairy products. Ghee is even better as the dairy proteins have been removed</li><li>Yoghurt is a good source of digestion-supporting probiotics. If yoghurt is problematic for you, however, there are other foods that contain natural probiotics, including coconut yoghurt and fermented vegetables such as sauerkraut.</li></ul><h4>Does cutting out dairy mean cutting out calcium?</h4><p>Dairy is an easy source of bioavailable calcium, so eliminating dairy foods from your diet means that you will have to make an effort to eat other calcium-containing foods.</p><p><strong>Consider including the following in your diet:</strong></p><ul><li>Tahini or sesame seeds</li><li>Green leafy vegetables</li><li>Salmon, sardines or other oily fish – tinned versions that include soft bones are even better.</li></ul>

Healthy mind and body, healthy weight: the non-food part of the weight loss puzzle.

<a href="/directory/ingredients/bifidobacteria" target="_blank">bifidobacterium</a>

<a href="/directory/ingredients/cocoa" target="_blank">dark chocolate</a>

<a href="/directory/ingredients/protein-powder" target="_blank">Protein Powder</a>

<a href="/directory/ingredients/lactobacillus" target="_blank">lactobacillus</a>

<a href="/directory/ingredients/milk-thistle" target="_blank">milk thistle</a>

<a href="/directory/ingredients/barley" target="_blank">Pearl barley</a>

<a href="/directory/ingredients/vitamin-a" target="_blank">vitamin A</a>

<a href="/directory/ingredients/magnesium" target="_blank">magnesium</a>

<a href="/directory/ingredients/manganese" target="_blank">manganese</a>

<a href="/directory/ingredients/milk-thistle" target="_blank">silymarin</a>

<a href="/directory/ingredients/bacillus-coagulans" target="_blank">probiotic</a>

<a href="/directory/ingredients/cocoa" target="_blank">chocolate</a>

<a href="/directory/ingredients/glutamine" target="_blank">glutamine</a>

<a href="/directory/ingredients/chromium" target="_blank">Chromium</a>

<a href="/directory/ingredients/selenium" target="_blank">selenium</a>

<a href="/directory/ingredients/broccoli" target="_blank">broccoli</a>

<a href="/directory/ingredients/n-acetyl-cysteine" target="_blank">cysteine</a>

<a href="/directory/ingredients/creatine" target="_blank">glycine</a>

<a href="/directory/ingredients/copper" target="_blank">copper</a>

<a href="/directory/ingredients/garlic" target="_blank">garlic</a>

<a href="/directory/ingredients/activated-charcoal" target="_blank">carbon</a>

<a href="/directory/ingredients/onion" target="_blank">onions</a>

<a href="/directory/ingredients/pear" target="_blank">pears</a>

Holistic Weight Loss: More Than Just Food

<h4>There’s more to weight loss than simply what you eat</h4><p>What we eat is one part of the puzzle when trying to lose weight. Other aspects of meal times are equally important, and it might surprise you to know that they have nothing to do with the actual content of the meal. Understanding how you eat, why you eat and when you eat, your blood sugar balance and your stress levels can be powerful tools that support your relationship with food on your journey to a healthy weight.</p><h4>Cortisol and blood sugar balance may increase fat around the middle</h4><p>Glucose comes from carbohydrates (including sugars) in the food we eat. When you eat, your body produces insulin to help get the glucose in your blood into your cells. The higher your blood sugar goes, the more insulin your body needs to make. If there is a lot of insulin circulating in your blood, it instructs your body to store the glucose as fat. The higher the peak of blood glucose, the lower the corresponding drop at the other end of the curve. When we are in the “drop” at the lowest point of the curve, we are in a hypoglycaemic state. Adrenaline and cortisol are released, putting your body into the “fight or flight” state, telling the liver to increase the production of glucose. Cortisol, at this dip in the “blood sugar rollercoaster”, instructs your body to store glucose as fat around the middle. This is because fat in the abdominal region is easily accessible for the vital organs, which your body thinks you might need in this “fight or flight” state. Cortisol also mobilises fatty acids from peripheral to abdominal regions, to be readily available for the liver to produce energy (ketones) for the brain.<sup>1</sup></p><p>High insulin instructs your body to store glucose as fat, then increased cortisol instructs your body to store that fat around the middle. This blood sugar rollercoaster also affects cholesterol. With constant highs and lows in blood sugar levels, your body can begin to ignore insulin, which affects cholesterol levels and provokes the liver to release more LDL and less HDL cholesterol into the blood stream. LDL is sometimes called “bad cholesterol” and HDL “good cholesterol” although it is important to consider cholesterol ratios, particularly with regard to triglycerides, rather than total cholesterol levels. When cells of the body cease to respond effectively to insulin, this is known as insulin insensitivity or insulin resistance, leading to conditions such as pre-diabetes, polycystic ovary syndrome and other metabolic diseases.</p>

<p>Stress in addition to poor diet has also been shown to change neuropeptides, which regulate fat cell deposition. The combination of high stress and a diet high in fat and sugar upregulates neuropeptide Y, which increases the number of fat cells.<sup>2</sup></p><p>Good blood sugar control, where there are fewer peaks and troughs in the “blood sugar roller coaster”, and addressing underlying causes of psychological stress, are important factors to consider in approaches to long-term weight loss. Avoiding foods high in processed sugar, such as fizzy drinks, sweets and chocolate and processed carbohydrates such as white bread, cakes and biscuits will help avoid the blood sugar rollercoaster. Eating protein with foods that have naturally occurring sugars can help slow down the release of sugars into the bloodstream, for example a handful of nuts with a couple of squares of dark chocolate. Calories that are drunk are also not registered by the body in the same way as calories in food that is eaten, so avoid high-calorie intake in drinks.</p><p>Mindful eating, which can help you feel more relaxed and calm before you eat, can also help. By pausing and appreciating the food, or by taking deep, calming breaths before you eat, you can stimulate the vagus nerve, which decreases the amount of cortisol and adrenaline the body produces.</p>

<h4>What is Mindful Eating and how can it support weight loss?</h4><p>Mindful eating is a way of eating which involves bringing your attention to how we eat. It’s about noticing how you feel before you eat, taking a pause, appreciating the smell, taste and texture, taking longer over a meal and chewing thoroughly.<sup>3</sup></p><h4>Tuning in to why you eat</h4><p>Mindful eating encourages you to tune in to how you feel before you eat. This can foster increased self-awareness, empowerment and conscious choice making, supporting positive choices around food and reducing eating behaviours such as binge eating.<sup>4 </sup>This approach encourages awareness of the psychological stimuli that underpin eating behaviours which lead to weight gain, which is often missing in conventional diet programmes.</p><p>Emotional eating, (when people eat for reasons other than hunger), can be an underlying reason for weight gain because it leads us to overeat, consuming more calories than we need. Mindful eating can help counter this. Research shows that by tuning in to emotions and eating triggers, people are better able to self-regulate their eating patterns, because it increases their ability to distinguish hunger cues from emotional cues to eat. This method is not about shaming though. It places emphasis on being forgiving and kind to yourself, with a lack of self-judgement.<sup>5</sup> In studies, participants find they develop a greater awareness of whether their feelings are genuine hunger or underlying emotions like boredom, loneliness or sadness. These approaches which addresses the psychological reasons we eat can support long-term weight loss. Other aspects of Mindful Eating like slowing down and chewing more also support weight loss.</p><h4>Eat slowly</h4><p>Eating more slowly can support weight loss because it can increase how satisfied you are whilst eating, making you less likely to overeat. It also increases satiety, which makes you less likely to snack after a meal.<sup>6 </sup>Tips to help you eat more slowly include putting your knife and fork down between mouthfuls, really savouring the food, consciously noting the taste and textures and chewing more thoroughly.</p><h4>Chew thoroughly</h4><p>Chewing thoroughly supports a better balance of hormones which control appetite such as ghrelin, and cholecystokinin. Ghrelin stimulates appetite and is sometimes called the “hunger hormone”. Studies show that we produce lower blood levels of ghrelin when food is chewed thoroughly.<sup>7 </sup>One of the effects of cholecystokinin is to increase satiety. Chewing also increases cholecystokinin.<sup>8</sup></p><h4>Time restricted eating to support weight loss and gut health</h4><p>In addition to why and how you eat, when you eat is also worth considering for weight loss. Time restricted feeding means eating within a restricted time window (or a compressed eating window). For example, food may be eaten within an 8-hour window, between 10am and 6pm.</p><p>In this approach, the eating time window is during the active daylight hours, in tune with our “diurnal rhythm”. This is the day-night cycle which synchronises biological rhythms including our metabolism.<sup>9</sup> Research shows that eating during the active phase of the “day” part of this cycle is beneficial for our metabolism.<sup>10</sup> Although research is at the early stages, new studies and anecdotal reports suggest that consistently eating within a time-restricted window may be effective for weight loss, obesity, diabetes and cardiovascular disease.<sup>11</sup> Time restricted eating also benefits gut health and the microbiome by increasing microbial abundance.<sup>12</sup></p>

<h4>Plant foods support gut microbiome and detoxification for healthy weight loss</h4><p>New research shows that certain microbial species in the gut microbiome (such as clostridium CAG58 and Flavonifractor plautii) are associated with obesity and visceral fat (the metabolically active kind of fat that tends to accumulate around the middle). Conversely, greater diversity of species in the microbiome was associated with leaner body composition.<sup>13</sup> Eating a diet with a wide variety of whole plant foods (rather than processed foods) provides fibre, which supports a greater variety of microbial species in the microbiome.</p><p>The fibre in plant based foods may have other benefits for weight loss too. Vegetables and legumes have a lower energy density, with fibre structures that give a feeling of fullness. Yet another benefit of this plant fibre is that it supports bowel regularity, which is vital for proper detoxification.</p><h4>Regular bowels, detoxification and weight loss</h4><p>Fat stores are a way for your body to keep toxins safely locked away. If your liver has been unable to safely detoxify toxins (such as environmental pollutants) and excrete them, they can be stored in fat cells instead.<sup>14</sup> If fat stores are broken down through weight loss, the liver needs adequate nutrients to support its ability to safely detoxify these toxins. Leafy green vegetables, onions and garlic and cruciferous vegetables support the liver in this process. B vitamins and the building blocks of proteins (amino acids) are also needed to support the liver so it can detoxify safely. It is additionally important that bowel movements are regular, so that these toxins can be removed in the faeces once the liver has done its job. Fibre helps to keep bowel movements regular. Pearl barley, peas, broccoli, raspberries and pears are some examples of high fibre foods.</p><p>The main methods of detoxification are by the liver and urination via the kidneys, with a small amount by sweating and through the breath. Adults should aim to drink small glasses of water regularly throughout the day to support these processes. Exercise can support detoxification through stimulating the lymphatic system. Sweating is a minor route of detoxification, with small amounts of water soluble toxins excreted through sweat.</p><p>Tuning in to how you are breathing and practicing different breathing exercises can support detoxification as well as countering stress. Consciously breathing deeply, expelling air fully from our lungs and breathing from the diaphragm invigorates the vagus nerve and the “rest and digest” state, and also stimulates the lymphatic system, blood flow and the liver and kidneys.<sup>15</sup> Breathing slowly and more shallowly through the nose can also be beneficial. Breathing in for 5.5 seconds and out for 5.5 seconds supports a healthy exchange of carbon dioxide and oxygen, and supports blood pressure.</p><h4>5 Tips to support weight loss</h4><ol><li>To counter stress, practise diaphragmatic breathing daily. Place a hand on your chest and a hand below your rib cage, around the belly button. Breathe in slowly through the nose so that your lower hand moves out and count to 5 slowly. Hold the breath for four, then exhale for 6.</li><li>If you tend to open the fridge door and stand there trying to work out what you want, shut the door and take a moment to tune in to how you’re feeling. Are you genuinely hungry, or are there other feelings there like the need to be distracted from uncomfortable emotions like boredom, sadness or loneliness?</li><li>Slow down meal times by chewing thoroughly, putting your knife and fork down between bites</li><li>Try to leave at least 12 hours overnight between eating dinner and breakfast.</li><li>Increased the diversity of plant foods in your diet. Fill at least half your plate with a wide variety of different coloured plant foods.</li></ol>

<h4>Supplements to support weight loss</h4><p><strong>Protein Powder</strong></p><p>To help regulate blood sugar and prevent associated cravings and mood swings, in addition to avoiding processed carbohydrates and refined sugars in food, consider a protein powder. Choose from whey, collagen, soy, pea or hemp protein powders free from added sugars and sweeteners.</p><p><strong>Liver support supplements</strong></p><p>For liver support, consider a supplement that includes the following: the amino acids cysteine, glycine and glutamine, a range of B vitamins, vitamin A, C and E, selenium, copper, zinc, manganese, CoQ 10 and silymarin (milk thistle). When looking for a liver detoxification support, look for a balance of nutrients which support all phases of detoxification, rather than just one single nutrient. Do not exceed the stated dose.</p><p><strong>Probiotics</strong></p><p>The diversity of your microbiome supports healthy weight. Look for a broad spectrum probiotic which contains lactobacillus and bifidobacterium and 20 billion CFU (colony forming units).</p><p><strong>Chromium</strong></p><p>Your diet may be low in chromium. Chromium along with magnesium can help get glucose into cells and may moderate the highs and lows of the blood sugar rollercoaster.</p>

<h4>Summary</h4><p>Looking at a broader weight loss picture which includes more than just the food can help support weight loss. </p><p>How stressed we are plays a part because cortisol affects how fat is deposited. Our blood sugar levels play a part too because having lots of peaks and troughs on a “blood sugar roller coaster” can cause your body to deposit fat abdominally. </p><p>The emotions which drive us to eat can sometimes cause eating behaviours which lead to a higher calorie intake than we need. How we eat, if we’re rushing and not chewing thoroughly can also lead us to overeat. Regular bowel movements help to make sure we are detoxifying properly to ensure toxins are safely eliminated. </p><p>And finally, eating a wide diversity of plant foods supports a diverse microbiome, which in turn supports healthy weight and regular bowel movements.</p>

From anti-ageing to weight loss, could intermittent fasting be the answer to a long, healthy life?

<a href="/directory/ingredients/coconut-oil" target="_blank">coconut oil</a>

<a href="/directory/ingredients/potassium" target="_blank">potassium</a>

<a href="/directory/ingredients/sodium" target="_blank">sodium</a>

<a href="/directory/ingredients/starch" target="_blank">starch</a>

Intermittent Fasting For Weight Loss And Longevity 

<h5>The pros and cons of intermittent fasting</h5><p>The recent surge in popularity of intermittent fasting and the claimed positive effects on our physiology, cells, aging, disease and overall health has spurred an increase in scientific research around the subject. Do the research findings truly live up to the claims, and are there caveats and cautions surrounding intermittent fasting?</p>

<h5>What is intermittent fasting?</h5><p>Throughout the history of mankind, fasting has been used in various religious and spiritual practices<sup>1</sup>. In fact, it’s probably the one practice that all religions seem to agree on. Hippocrates, Socrates and Plato all recommended fasting for health recovery. It has been used therapeutically since the 1900s to treat obesity, epilepsy and diabetes<sup>2</sup>. More recently, it’s become a popular tool for weight loss, especially alongside a ketogenic diet.</p><p>It’s not until recent years that eating three meals a day everyday became mainstream. This is supported by research which shows that modern hunter-gatherers go between intermittent periods of feeding and fasting depending on food availability<sup>3</sup>. For example, modern bushmen living in Africa go through frequent periods of food deprivation ranging from one to ten days. The research suggests that modern man has actually evolved to be able to withstand periods of fasting<sup>3</sup>.</p><p>Intermittent fasting is simply the deliberate practice of abstaining from food and certain drinks for a period of time and eating only within a compressed eating window. Rather than thinking of intermittent fasting as a &quot;diet&quot;, think of it as a pattern of eating. </p><h6>There are two fundamental types of Intermittent Fasting - Time Restricted Eating and Periodic Fasting:</h6><ul><li>Time restricted eating simply decreases the window of time in which you eat each day. An example of time restricted fasting would be no intake of food for 16 consecutive hours and eating within the remainder 8 hours of the day, typically eating two meals in a day. According to researchers at the Vanderbilt University, eating earlier in the day maximises fat burning by ensuring increased activity of metabolism during the night<sup>4</sup>. Dr. Fung, author of The Obesity Code, states that opening up your eating window for only one hour a day benefits one’s metabolic health and may in fact be the answer to type 2 diabetes. He calls this “OMAD”, or one meal a day<sup>5</sup>.</li><li>Periodic fasting typically calls for a person to choose a period of time (most commonly two days per week) and greatly reduce or completely forgo food consumption over that period. Frequency is totally determined by your schedule, lifestyle and personal preferences.</li></ul>

<h5>What changes happen in our bodies when we fast?</h5><p>Most of us are heavily reliant on carbohydrates for our supply of fuel for energy production. This reliance on carbohydrates is positively correlated to the increase in metabolic disorders which include insulin resistance and diabetes<sup>6</sup>. Incorporating intermittent fasting strategies has been shown to help stabilise blood sugar while ultimately improving the body’s ability to burn fat as an energy source and use carbohydrates more efficiently when they are consumed<sup>7</sup>.</p><p>When we refrain from eating for 12-16 hours, the glycogen stores in the liver become depleted<sup>7</sup>. Glycogen is the stored form of glucose. The body then switches from using sugar as a source of energy to using fatty acids from stored fat instead. The fatty acids from the fat are converted into ketones for use in energy production and in the brain. </p><p>This metabolic state is known as ketosis and it brings about several changes in the body:</p><ul><li>At 12 hours of fasting the body increases its production of growth hormone, which is the main fat-burning hormone and is also involved in protein synthesis. Of course, exercise will also increase levels of growth hormone<sup>8</sup>.</li><li>At about 16-18 hours of no food intake, autophagy kicks in8. The word autophagy translates directly to ‘self-eating’, and is a process whereby the body recycles dysfunctional components of our cells. Essentially, it’s the body’s way of cleaning out damaged cells and protein in order to regenerate new ones. Studies show that consistently fasting for 16 hours a day, while eating a healthy diet during the remaining 8 hours, helps your body to become more sensitive to insulin.</li><li>At about 24 hours of consistent fasting, you are starting to stimulate intestinal stem cells and the repair of the inner lining of the gut<sup>9</sup>.</li></ul><br/><h5>What does the research say on intermittent fasting?</h5><p>Intermittent fasting has gained popularity recently due mainly to the effortless weight loss that people experience, but also because there have been many reported health and longevity benefits to this system of eating.</p><p>A 2016 study focusing on 16:8 intermittent fasting for 8 weeks showed individuals significantly reduced fat mass while retaining muscle mass<sup>10</sup>.</p><p>The most popular meta-analysis study printed in the New England Journal of Medicine in December 2019, reviewed 1,500 different peer-reviewed journals. Analysis suggested that, based on human and animal studies, intermittent fasting seems to help those with<sup>11</sup>:</p><ul><li>Obesity and diabetes</li><li>Cardiovascular disease</li><li>Certain cancers</li><li>Neurodegenerative disorders</li><li>Asthma</li><li>Multiple sclerosis</li><li>Arthritis</li><li>Surgical and ischemic tissue injury</li></ul><p>According to the study, the key to all the benefits of intermittent fasting is the metabolic switch. The switch from burning glucose to burning fat as fuel starts a cascade of biological signalling which reduces inflammation, starts to repair damaged cells and brings multiple other benefits on a cellular level<sup>11</sup>.</p>

<h5>Tips for starting out with intermittent fasting</h5><ul><li>Intermittent fasting can raise levels of cortisol, so it’s best to choose a period to start fasting when you are not stressed. Once you have started intermittent fasting, it’s a good idea to incorporate some cortisol-lowering exercises like deep breathing. </li><li>Choose a time: Consider which part of the day would be the easiest time for you to refrain from eating for a few hours. For some people, pushing breakfast down the morning a little is a good way to start. Similarly, having a cut-off point at which you finish eating in the evening can be useful so that your overnight fast is gradually extended.</li><li>Reduce your sugar: Take the time to prepare for intermittent fasting by reducing the amount of sugar in your diet over a couple of weeks. This will help your body to adapt to burning fat for fuel. Focus on planning your meals around protein-rich foods with vegetables and some healthy fat, taking care not to make drastic dietary changes without the advice of your doctor if you are taking medications. See our articles on the keto diet <a href="https://www.vitaminology.co/articles/blood-sugar/the-ketogenic-diet-could-it-optimise-your-health">here</a> and on carbohydrate restriction <a href="https://www.vitaminology.co/articles/vitaminology/weight-loss-and-the-obsession-with-calories">here</a>.</li></ul><p> </p><h5>Maintaining healthy eating</h5><ul><li>While fasting is about refraining from eating, what you eat when you are not fasting is important:</li><li>Unlike most other eating plans, with intermittent fasting there is no need to count calories. In fact, it’s vitally important to consume enough calories to avoid your metabolism slowing down. </li><li>Skipping meals should be no excuse for eating processed food with ‘empty calories’.</li><li>Focus on including vegetables daily along with a choice of protein such as local or grassfed meat, free-range chicken or wild-caught fish. </li><li>Every meal should also contain a portion of healthy fats such as half an avocado or guacamole, some olive oil, ghee or grassfed butter. </li><li>Low sugar fruits such as blueberries or raspberries are a great treat after a meal.</li><li>Eating a diet high in sugar and starch can make it harder to sustain periods of fasting.</li></ul>

<h5>Who should definitely not be fasting or should limit fasting?</h5><p>Remember! A one size fits all approach doesn’t exist when it comes to nutrition.</p><p>There are some individuals who should refrain from intermittent fasting. </p><h6>Pregnancy &amp; breastfeeding</h6><p>Pregnant ladies, those trying to become pregnant or breastfeeding, should not fast. When fat burning kicks in, the release and mobilisation of toxins takes place, redistributing those toxins to the foetus or breastmilk<sup>12</sup>.</p><h6>Stress</h6><p>Individuals under stress or with adrenal dysfunction need to be cautious. It’s not to say that intermittent fasting is a complete no for individuals with hypothalamic-pituitary-adrenal dysfunction or thyroid dysfunction, however it is important to be slow and methodical about the way that you fast in order to avoid further stress on the body<sup>12</sup>.</p><h6>Gallstones</h6><p>Individuals with gallstone disease should be aware that fasting may increase the risk of further gallbladder problems<sup>12</sup>.</p><h6>Underweight/eating disorders</h6><p>Underweight individuals or those with disordered eating should not fast. Restricting calories increases the risk of falling back into old habits or feeding into the disorder’s habits<sup>12</sup>.</p><br/><h5>Other considerations</h5><h6>Exercise</h6><p>If you intend on fasting for longer than 72 hours, it is advisable to limit physical activity.</p><h6>Diabetes</h6><p>Intermittent Fasting can be more complex for individuals who suffer from hypoglycaemia or have diabetes of any kind. People in this category should consult with their doctor or nutritional therapist before changing their eating schedule. </p><h6>Menstruation</h6><p>Due to the fluctuations in hormones across the month, women may be more sensitive to the effects of fasting. Fasting at certain times of the month could send some sex hormones into a depleted state. Between Day 21 and Day 28 of a lady’s cycle, it’s best to avoid fasting so as not to deplete hormones. If you’re already in menopause, timing may still matter and your nutritional therapist can order a DUTCH hormone test to help determine this. Fasting according to your cycle is recommended, with some women benefitting from only doing intermittent fasting a few days a week rather than every day. </p>

<h5>When to know it’s time to break a fast</h5><p>Fasting safely and considering fasting parameters should be the main priority when implementing a fasting lifestyle. Ignoring the warning signs of when you are forcing the fast and pushing on through them is certainly not a good idea. So, when do you know it’s time to break a fast? </p><h6>Watch your blood sugar and ketones</h6><p>If you are going into a longer fast of more than 48 hours, it’s important to measure your blood glucose and ketone levels. Two readings a day are advised. If your blood glucose drops below 2.3mmol/L you should stop the fast. Similarly, if your ketones rise above 7.0, it’s time to eat.<sup>13</sup></p><h6>Watch for warning signs</h6><p>Becoming extremely fatigued, limbs feeling heavy, greater than usual hair loss and experiencing severe dizziness are signs that you should end the fast. </p><h6>Try this simple hack</h6><p>A tip for getting through the milder symptoms of intermittent fasting is to have a teaspoon of a healthy fat such as coconut oil, MCT oil, ghee or olive oil. It’s just enough to raise insulin ever so slightly and drop ketones slightly, but not enough to push you too far out of the fasted state. If, after taking the fat, your ketones remain climbing while blood glucose continues to drop, it’s time to heed the warning and break the fast. </p><br/><h5>Mind your minerals</h5><p>An important concept to grasp in order to ensure fewer symptoms when fasting is to maintain your mineral intake. The three main minerals to maintain at good levels during a fast are potassium, magnesium and sodium. Add in a tasty electrolyte drink mix that replaces vital electrolytes, but ensure there are no hidden sugars. Breaking your fast with a good quality bone broth with added celtic sea salt will help replenish those lost electrolytes as well as ease your gut into digestion. </p><br/><h5>Combining Keto and intermittent fasting</h5><p>There’s a common denominator with a ketogenic diet and intermittent fasting. Ketones! Reducing carbohydrates in your diet increases ketone production and fasting increases ketone production. The two work hand-in-hand harmoniously as they put your body in a hormonal state that favours fat burning. </p><p>The ketogenic diet mimics fasting, still with the desired outcome of the production of ketones, but with food coming in that is low in carbohydrate. </p><p>Combined, the ketogenic diet and intermittent fasting gives body fat a one-two-punch. By maintaining high ketones and lower insulin not only during the fasting window but also during the eating window ensures that the body becomes primed to tap into the body fat stores for fuel. </p>

<h5>Summary</h5><p>For the majority of people, intermittent fasting is safe, with an array of benefits beyond weight loss supported by various studies. As you fast, human growth hormone increases while insulin reduces, initiating some important physiological repair processes. It is important though to ensure you are maintaining adequate calorie intake alongside healthy food. </p><p>Safety should always be the priority no matter the benefits. Heed the warning signs of pushing the fast. If you’re unsure then consult with a nutrition &amp; fasting expert to try intermittent fasting safely.</p>

<p>Are you trying to lose weight and wondering how you can achieve your goals and stick to them long-term? Recent figures in the UK show that 28% of adults in England are obese with a further 36% being overweight. </p><p>For many individuals, effective weight loss can be achieved through changing eating habits, diet, exercise and other lifestyle factors. </p><h4>Key Foods for Weight Management</h4><p>Eating healthy, balanced diet combining good quality protein, healthy fats and fibre-rich carbohydrates can help maintain a healthy weight. Include these foods in your diet: </p><ul><li>Oily fish: eating salmon, mackerel, sardines or herring two or three times a week is a great source of healthy omega-3 fatty acids and help keep you feeling fuller for longer. </li><li>Brightly-coloured vegetables: aim for 7 portions of different coloured vegetables per day to provide fibre and flavonoids to help regulate metabolism. </li><li>Dark green leafy vegetables: rich in magnesium to support blood sugar levels, alongside many other key vitamins and minerals. </li><li>Fermented foods: sauerkraut, kimchi, kombucha, kefir and live yoghurt contain probiotics to promote a healthy gut and digestion to aid weight management. </li></ul><h4>Which Supplements Can Support Weight Management?</h4><ol><li>Chromium</li><li>Magnesium</li><li>Probiotics </li><li>Omega-3 </li></ol><h4>Top Tips on Buying Supplements for Weight Management   </h4><ul><li>Omega-3 supplements can be in the form of a fish oil, or if you are vegan or vegetarian, you can opt for omega-3 derived from algae oil. </li><li>Magnesium glycinate and magnesium citrate are the most bio-available forms of magnesium supplements. </li></ul><h4>Nutritional Therapy Support For Weight Management </h4><p>Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with weight management and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations</p>

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