5 Reasons Why Vitamin Water is a bad idea

A drink called Vitamin Water has become popular in recent years.

It contains added vitamins and minerals, and marketed as healthy.

What remains of complaints marketing is that Vitamin Water with added sugar loaded.

As you know, the sugar can cause serious damage if more is consumed.

Moreover, almost no one has done more vitamin for extra nutrients.

In this article, five reasons for Vitamin Water are really bad for your health.

What's Vitamin Water?

Vitamin drinks is part of a brand of Coca-Cola.

There are many varieties, the "essential" in each case with an attractive name than "target", "endurance", "refreshing", "defense" and.

As the name is already reflected, it is the water that is enriched with vitamins and minerals. It is also argued that natural colors and flavors contains.

Photo source: eat, drink better ^[1] .

However, even with vitamin Loading sugar ^[2] , in particular fructose ^[3] , which is connected to all kinds of health problems if consumed in excess.

Vitamin Water also has a line of "zero" products with no added sugar. Instead, with sweetened erythritol and fine sweet compound from the extracted stevia plant. The first three reasons are not applicable Vitamin zero.
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In short, vitamin drinks is part of a brand of Coca-Cola. It contains added vitamins and minerals, and is usually sweetened with sugar. There is also a line of "zero" with no added sugar.

1. Vitamin contain liquid high in sugar and can both fructose as Coca-Cola

20 ounces (591 ml) bottle of Vitamin Water contains approximately 120 calories ^[6] and 32 grams of sugar, about 50% less than conventional Coke.

Between countries, however, is different that "type" is used by sugar.

In the United States, Vitamin Water soften with crystalline fructose and sugarcane, as well as in other countries, especially with the help of sugarcane (fancy word for sugar).

Crystalline fructose is worse than almost pure fructose (98%), while sugar cane is 50/50 of glucose and fructose.

If we look closely, we can see that a bottle of Vitamin Water (USA) can contain about the same amount of fructose as a regular bottle of Coke.

That's because most US Sugar Vitamin Water is as pure fructose, while fructose contains only half the sugar content of cola.

Many studies have shown that fructose is the main component of the harmful added sugar, no sugar ( 1 , 2 ).

Short: A bottle of Vitamin Water contains 120 calories and 32 grams of sugar. In countries where it sweetened with crystalline fructose (like the USA), which contains the same amount of fructose as a sweet drink like Coca-Cola.

2. fattening sugary drinks

When it comes to profit / weight loss is what you drink is as important as what you eat.

If you drink liquid calories from sugar, the body does not by eating less of other foods to compensate instead.

The calories from these sugary drinks added on top of everything you eat.

Over time this can lead to weight gain ^[7] and the increased risk of obesity and associated diseases ( 3 , 4 , 5 ).

Consuming sugary drinks is one of the biggest risk factors for obesity in the world, with some studies, an increased risk of 60% of obesity in children, for each daily serving ( 6 , 7 ).

There is no reason why vitamin must be different. It's just another sweet drink.

In short, your body does not compensate for liquid calories from sugar, so you eat more calories overall. Sugary beverages like Vitamin Water are closely linked to weight gain and obesity.

3. Increase sugary drinks, the risk for all kinds of diseases

Virtually all health experts agree that sugar a key role in the epidemic of obesity and chronic diseases ( 5 , 8 ).

Maintenance recommended consumption sugars lower than 10% of the total calories deliver, more preferably less than 5%.

For a 2,500-calorie diet, 10% corresponds to 62 grams of sugar calories and 5% of the quantities up to 31 grams of sugar.

As mentioned above, a vitamin bottle with 32 grams of sugar. This is 50-100% of the recommended upper limit.

Without added sugar is strongly associated with type 2 diabetes, tooth decay, heart disease, metabolic syndrome and even cancer (associated 9 , 10 , 11 , 12 , 13 ).

This is especially fructose, which can not be metabolized by the liver in significant quantities.

Excessive consumption of fructose, a high level of cholesterol and triglycerides, elevated blood pressure, increased insulin resistance, fat accumulation to organs and an increased risk of fatty liver (causing 14 , 15 , 16 , 17 ).

These are the major risk factors for heart disease, diabetes and obesity ( 1 , 18 , 19 ).

Note that this does not concern you get from fructose fruits ^[8] . The fruit contains water and fibers and a low energy density, so that it is very difficult to overeat.

Short: A bottle of Vitamin Water has 50-100% of the maximum recommended limit for added sugars. Added sugar, especially fructose, it is associated with a variety of diseases and health problems.

4. Vitamin Water contains micronutrients that enough most people

All kinds of Vitamin Water contain vitamins B (50 to 120% of the RDI) and vitamin C (50 to 150% of the RDI).

Some types also contain small amounts of vitamins A and E, and minerals potassium, magnesium, manganese, zinc and chromium.

Vitamins B and C are water-soluble vitamins are almost never in the diet of the average person (fail 20 , 21 ).

Consumption of excessive amounts of these vitamins do not provide health benefits. They are not stored, but simply washed out of the body through the urine.

That said, there are subgroups of people living in some of these vitamins and minerals (especially B12 and folic acid) may be missing.

However, he has absolutely no sense of a sugary drink harmful to these nutrients.

Eat whole foods instead, or a supplement if you really missing something.

Conclusion: most of micronutrients in vitamin are not required, because most people already have a more than enough. An excess is simply excreted from the body through urine.

5. In some cases, excess trace elements supplements can damage form

When it comes to diet, is not always better.

Vitamins, minerals and antioxidants are absolutely crucial in the context of a healthy diet of basic food.

You can improve the health and to prevent a number of diseases, including heart disease and cancer ( 22 , 23 ).

However, supplementation with vitamins and antioxidants ^[9] not to the same health benefits (been linked to 24 ).

Supplementation with antioxidants and vitamins, such as vitamin A and E actually associated with an increased risk of premature death in some studies (associated 25 , 26 , 27 ).

Although vitamin does not contain excessive amounts of these vitamins on their own, significant amounts (25-50% of the recommended daily allowance).

If you 25-50% of the recommended daily dose of what we already add food, then it is possible that to reach all up to excessive amounts.

So not only are not beneficial micronutrients Vitamin can even be downright dangerous if they increase their consumption to harmful levels.

In short: Some varieties of Vitamin Water contains vitamins A and E, which can be harmful when consumed in unusually large quantities.

Vitamin Water is not healthy - it's just another Harmful sweet drinks

The owners (The Coca-Cola Company) were actually prosecuted for false and unsubstantiated health claims about vitamin.

His reaction ^[10] was interesting, "no reasonable person could think about Vitamin Water was a healthy drink to be deceived."

You try saying that promoting health claims are so absurd that people do not believe, to defend them.

The problem is that many people really fall for marketing applications.

Most people do not read ingredient labels, and do not know how unethical and ruthless junk food companies may be.

Despite the fancy marketing, vitamin is harmful disease to promote ^[11] drink that most people should avoid as far as possible.

Maybe it's just a little "less bad" version of Coca-Cola.

Credentials

1. ^{^} eat, drink better (eatdrinkbetter.com)
2. ^{^} added sugar (authoritynutrition.com)
3. ^{^} fructose (authoritynutrition.com)
4. ^{^} erythritol (authoritynutrition.com)
5. ^{^} Stevia (authoritynutrition.com)
6. ^{^} calories (authoritynutrition.com)
7. ^{^} weight gain (authoritynutrition.com)
8. ^{^} fruits (authoritynutrition.com)
9. ^{^} antioxidants (authoritynutrition.com)
10. ^{^} Answer (www.huffingtonpost.com)
11. ^{^} promote disease (authoritynutrition.com)

What is intermittent fasting? Explains human

A phenomenon that is as intermittent fasting at the time one of the trends in health and fitness world's most popular.

It consists of alternating fasting and eating cycles.

Many studies show that it can lead to weight loss ^[1] to improve metabolic health, protect against disease and can help you to live longer ( 1 , 2 ).

This article explains that intermittent fasting is, and why you should care.

What is intermittent fasting?

Intermittent fasting is an eating behavior, where the cycle between periods of feeding and fasting.

It says nothing about where food ^[2] room, but if you should eat.

There are several methods of intermittent fasting, all who share the day or week of lunchtime and fasts.

Most people already "almost" every day while they sleep. Intermittent fasting can be like this rapidly growing a little longer so simple.

You can that skipping breakfast do, eat their first meal at noon and last meal 20 hours.

Then you are technically fasting for 16 hours every day, and limit your diet to a windows 8 hours. This is the most popular form of intermittent fasting, known as 16/8 process.

Despite what you might think, intermittent fasting is actually very easy to do. Many people say they feel better and have more energy during fasting.

Hunger is not as big a problem as a rule, but can be a problem at first, while your body is used to not eating for a long time.

No food is allowed during Lent, but you can drink the water ^[3] , coffee ^[4] , the tea ^[5] and other high-calorie drinks.

Some forms of intermittent fasting allows small amounts of low-calorie foods during Lent.

The allowances typically during fasting, unless allowed calories in them.
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Conclusion: Intermittent Fasting (or "YES") is a supply model, where the cycle between periods of feeding and fasting. There is a tendency in health and fitness very popular way looking to save.

Why fast?

People have been fasting ^[7] for thousands of years.

Sometimes it is done out of necessity, as there is simply no food available.

In other cases, it is performed for religious reasons. Different religions, including Christianity and Buddhism, some form of fasting.

Humans and other animals often instinctively fast when they are sick.

Obviously, there is nothing "unnatural" in fasting and our bodies are well equipped to deal with not eating for long periods.

All types of processes in the body change, if we do not do for a while to eat so our bodies to thrive in times of famine. It has with hormones, genes and important cellular repair process (do 3 ).

When fasting, is in a significant reduction in blood sugar and insulin, as well as a dramatic increase in human growth hormone (get 4 , 5 ).

Many people make the intermittent fasting to lose weight, because it is a very simple and effective way to restrict calories and burn fat (so 6 , 7 , 8 ).

Others do it for metabolic health benefits, there are several risk factors and markers of health (various improvement a ).

There is also evidence that intermittent fasting can help you to live longer. Show rodent studies have shown that the life as effectively as caloric restriction (extend 9 , 10 ).

Some studies also show that it may help protect against diseases, including heart disease, type 2 diabetes, cancer, Alzheimer's disease and other ( 11 , 12 ).

Others are simply like the convenience of intermittent fasting.

It is a "life hack" makes your life easier effectively while improving your health at the same time. The less food you need to plan that your life easier.

No need 3-4 (involved with setup and cleanup) times daily + food also saves time. Many of them.

Conclusion: People are very suitable occasionally fasting. Modern research shows that the benefits for weight loss has, metabolic health, prevent disease, and can even help you live longer.

Types of intermittent fasting

Intermittent fasting has emerged very fashionable in recent years, and various types / methods.

Some of the most popular:

• The 16/8 Method: fast for 16 hours per day, for example, by eating between noon and 20 hours.
• Eat-Stop-Eat: Once or twice a week have, the next day (24 hours almost) nothing to eat dinner from one day to dinner.
• The 5: 2 Diet: For two days a week, eat only about 500-600 calories.

Then there are many other variations.

Personally I'm a fan of 16/8 method (Martin Berkhan of popularized LeanGains ^[8] ), I think it is the simplest and easiest to keep.

In fact, I eat quite naturally in this way. Normally I'm not very hungry in the morning, and do not feel forced to eat until about 13 hours.

Then I eat my last meal somewhere between 6-9 clock, so I find myself instinctively fasting for 16 to 19 hours a day.

Conclusion: There are many different methods of intermittent fasting. The most popular are the method 16/8, Eat-Stop-Eat and 5: 2 diet.

Top news

As long as you keep healthy foods ^[9] , in order to limit the window to your diet and fasting occasionally you may have some very impressive health benefits.

It is an effective way to lose weight and improve metabolic health, while simplifying your life together.

This article is part of a series of intermittent fasting. Keep published more.

Credentials

1. ^{^} weight loss (authoritynutrition.com)
2. ^{^} Food (authoritynutrition.com)
3. ^{^} Water (authoritynutrition.com)
4. ^{^} coffee (authoritynutrition.com)
5. ^{^} tea (authoritynutrition.com)
6. ^{^} calories (authoritynutrition.com)
7. ^{^} fasting (en.wikipedia.org)
8. ^{^} LeanGains (www.leangains.com)
9. ^{^} healthy foods (authoritynutrition.com)

How you eat low carb as vegetarians or vegans

Cutting carbohydrates is not very complicated.

Just replace the sugars and starches in the diet with vegetables, meat, fish, eggs, nuts and fats.

It sounds simple enough, if you do not eat meat.

Diet low in carbohydrates have a high dependence on meat ^[1] , so that they are suitable for vegetarians.

However, this need not be the case.

Anyone can follow a low carbohydrate diet ^[2] , also vegetarians and vegans.

This article shows you how.

Why Low Carb?

In the last 12 years at least 23 studies ^[3] have shown that a low carbohydrate diet can help you lose weight (without counting calories).

An important reason is that these plans can reduce your appetite significantly, fewer calories, without proving you eat consciously eat less ( 1 , 2 ).

Diets low in carbohydrates improve health in other ways.

They are very effective in reducing harmful belly fat ^[4] , and tend to significantly lower triglycerides and raise HDL ("good" cholesterol). They also tend to blood sugar and blood pressure (reduce 3 , 4 , 5 , 6 , 7 ).

Although low-carb diets are not necessary for everyone, they can have significant health benefits ^[5] for those who suffer from obesity, metabolic syndrome, type 2 diabetes and some neurological disorders.

A diet that can arm vegan carbohydrate coals be very healthy. Studies on the environmental Atkins (vegan, 26% of calories from carbohydrates) have shown that a diet of this kind is much healthier than a low fat diet and a vegetarian diet low in fat regulate ( 8 , 9 ).
^[6]

Different types of vegetarians

There are several species ^[7] vegetarians. None of them eat meat or fish.

The two most common types are ovo-lacto-vegetarians and vegans.

Lacto-ovo-vegetarians (or simply "vegetarian") do not eat dairy products ^[8] , and eggs, but vegans do not eat animal products or by-products.

Dairy products and eggs are low in carbohydrates

If you vegetarian (not vegan), then eggs ^[9] , and dairy products are generally low in carbohydrates, but be rich in protein and fat. This makes them ideal for low-carb diet.

• Eggs: they contain only trace amounts of carbohydrates. Choose grass, omega-3 enriched eggs and poultry, if you can.
• Yogurt, Greek yogurt and kefir: Choosing versions without sugar rich in fat. Find those with live cultures for additional probiotics ^[10] advantage.
• This grass-fed butter: butter grass-fed ^[11] is healthy cows, fine in moderation on a low carb diet.
• Cheese: Very close to nutrients ^[12] and delicious, and can be used in all kinds of recipes.

These foods are rich in vitamin B12, which tends to be a lack of plant foods. Vegetarians can all B12 they need from these foods, while vegans have to complete .
^[13]

Ground floor in friendly carbohydrate foods (for vegetarians and vegans)

Actually, it's a huge variety of foods low in carbohydrates ^[14] from plants.

Many of these foods are also high in protein and fat.

• Vegetables: Many vegetables are low in carbohydrates. These include tomatoes ^[15] , onions ^[16] , cauliflower, eggplant, peppers, broccoli ^[17] and Brussels sprouts.
• Fruits: berries, such as strawberries, ^[18] and cranberries eat on a low carb diet. Depending on the amount of carbohydrates you want to eat, other fruits can be acceptable.
• Fruits Fat: Lawyers ^[19] and olives are incredibly healthy. They are low in carbohydrates, but high in fat.
• Nuts and seeds: Nuts and seeds are low in carbohydrates, but high in protein and fat. These include almonds, walnuts, macadamia nuts, peanuts ^[20] and pumpkin seeds.
• Soybean foods such as tofu and tempeh are rich in protein and fat and low in carbohydrates. This makes them an acceptable / low-carb, vegan, vegetarian.
• Vegetables: Some vegetables, including beans, chickpeas and others.
• Healthy fats: extra virgin olive oil ^[21] , avocado oil and coconut oil ^[22] .
• Chia seeds: Most carbohydrates in chia seeds ^[23] are fibers, so that almost all uses calories in proteins and fat derivatives.
• Black chocolate: If you the dark chocolate ^[24] to be high (70-85% +) cocoa, it is low in carbohydrates, but high in fat.

How many carbohydrates you should be eating?

There is no fixed exactly what "low carb" means Definition.

It is important to try to find a way to find adjust your carbohydrate intake to its own objectives and preferences.

That is, these guidelines ^[25] are appropriate:

• 100-150 grams per day: That's a good range of maintenance and is good for the people who work out a lot.
• 50-100 grams per day this should lead to automatic weight loss and a good selection of maintenance for people who do not make much use.
• 20-50 grams per day: With a contribution from the low-carb, you should lose weight quickly ^[26] without feeling hungry. This area of ​​the carbohydrates you should put into ketosis.

Vegetarians could easily into the lower region, but such a scheme would be impractical for vegans. The range 100-150 grams would be more suitable for vegans.

It is recommended that a diet tracker (how to use cron-o-meter ^[27] ) for at least a few days / week, whereas the consumption of refined carbohydrates, making sure to get enough protein and fat.

A sample menu for a vegetarian diet low in carbohydrates

This is an example of a menu of the week for a vegetarian (not vegan), which is low in carbohydrates.

You can customize to meet their own needs and preferences.

Monday

• Breakfast: eggs and vegetables fried in olive oil.
• Lunch: Four bean salad with olive oil and a handful of nuts.
• Dinner: Cook the cauliflower cheese (grated) with broccoli and potatoes.

Tuesday

• Breakfast: Yogurt and berries full of fat.
• Lunch: baked potatoes leftovers from the night before.
• Dinner: Grilled Portobello mushrooms with vegetables with butter and avocado.

Wednesday

• Breakfast: milkshake coconut and blueberry.
• Lunch: Carrot and cucumber sticks with hummus sauce, and a handful of nuts.
• Dinner: sautéed tempeh, vegetables and cashew nuts.

Thursday

• Breakfast: Omelet with vegetables, fried in olive oil.
• Lunch: Stay the night before missed dinner.
• Dinner: bean chili with sour cream, cheese and salsa.

Friday

• Breakfast: Yogurt and berries full of fat.
• Lunch: Quinoa salad with a little oil and a handful of nuts.
• Dinner: Feta cheese salad with pumpkin seeds and macadamia nuts, drizzled with olive oil.

Saturday

• Breakfast: Fried egg with beans and avocado.
• Lunch: Carrot and cucumber sticks with hummus sauce, and a handful of nuts.
• Dinner: Eggplant Moussaka.

Sunday

• Breakfast: strawberry milkshake with a rich low-fat yogurt and nuts.
• Moussaka remains: lunch.
• Dinner: asparagus, spinach and feta cheese quiche (with or without egg).

You can find many low carb delicious vegan recipes found on this page ^[28] .

There is also a large amount of revenue for free on the Internet. Try "vegetarian recipes low carb" or "low carb vegan recipes" in Google.

There are also cookbooks on Amazon ^[29] employed in the low carbohydrate and herbs.

Top news

There are many delicious vegetable foods that are low in carbohydrates, but rich in fat and protein.

Of course you do not have a meat eater, the benefits of a diet that is low in carbohydrates to harvest.

Credentials

1. ^{^} meat (authoritynutrition.com)
2. ^{^} diet low in carbohydrates (authoritynutrition.com)
3. ^{^} 23 studies (authoritynutrition.com)
4. ^{^} harmful belly fat (authoritynutrition.com)
5. ^{^} Health Benefits (authoritynutrition.com)
6. ^{^} Eco-Atkins (www.webmd.com)
7. ^{^} type (www.vegsoc.org)
8. ^{^} dairy products (authoritynutrition.com)
9. ^{^} eggs (authoritynutrition.com)
10. ^{^} probiotic (authoritynutrition.com)
11. ^{^} grass-fed (authoritynutrition.com)
12. ^{^} nutrients (authoritynutrition.com)
13. ^{^} completed (www.theveganrd.com)
14. ^{^} foods low in carbohydrates (authoritynutrition.com)
15. ^{^} tomatoes (authoritynutrition.com)
16. ^{^} onions (authoritynutrition.com)
17. ^{^} broccoli (authoritynutrition.com)
18. ^{^} strawberries (authoritynutrition.com)
19. ^{^} Lawyers (authoritynutrition.com)
20. ^{^} Peanuts (authoritynutrition.com)
21. ^{^} extra virgin olive oil (authoritynutrition.com)
22. ^{^} coconut oil (authoritynutrition.com)
23. ^{^} chia seeds (authoritynutrition.com)
24. ^{^} black chocolate (authoritynutrition.com)
25. ^{^} Guidelines (authoritynutrition.com)
26. ^{^} lose weight fast (authoritynutrition.com)
27. ^{^} Cron-o-meter (cronometer.com)
28. ^{^} on this page (vegangela.com)
29. ^{^} cookbooks from Amazon (www.amazon.com)

Berberine: Strongest supplement in the world?

There are an infinite variety of supplements on the market.

Many of them have been proven to work, while others were ineffective.

Berberine is one that really works.

You can literally the most powerful natural supplement on earth.

In fact, it is one of the few ^[1] supplements also proven effective as a drug.

This is a detailed study of berberine and its impact on health.

What's berberine?

Berberine is a bioactive compound that can be extracted from various plants, including a group called shrubs Berberis ( 1 ).

Technically, berberine belongs to a class of compounds called alkaloids ^[2] . It has a yellow color, and often has been used as a colorant.

Berberine has to deal with a long history of use in traditional Chinese medicine, where it was used different diseases.

(Now, modern science has that berberine impressive benefits for various health problems confirmed 2 ).

Conclusion: Berberine is a compound which can be extracted from various plants. It has a long history of use in traditional Chinese medicine.

As berberine works?

Berberine has now been tested on hundreds of different studies.

It has been shown that strong effects on many different biological systems (having 3 ).

After eating berberine, he is captured by the body and transported into the bloodstream. Then, moved to the body's cells.

In cells, berberine occurs various molecular targets "," and various changes in the function ( 4 ). This is similar to drugs at work.

I will not go into detail, because here the biological mechanisms of berberine are complex and diverse.

However, one of the most important measures of berberine, an enzyme in cells that activate AMPK ^[3] (AMPK) ( 5 ).

This enzyme is sometimes referred to as a "metabolic master switch" ( 6 ).

It is in the cells of various organs, including the brain, muscle, kidney, heart and liver. This enzyme plays an important role in the regulation of metabolism ( 7 , 8 ).

Berberine also affects several other molecules ^[4] within cells, and can even affect the genes that are activated or deactivated ( 4 ).

Conclusion: The berberine acts on the body at the molecular level and has a variety of functions within the cells. A major feature is the activation of an important enzyme called AMPK, which regulates metabolism.

Berberine caused a significant reduction in blood glucose levels, comparable to drugs

Type 2 diabetes is a serious disease, which in recent decades increasingly what millions of deaths every year.

It is characterized by high blood sugar (glucose), either due to insulin resistance or insulin deficiency identified.

Over time, can damage tissues and organs, a high blood sugar levels, leading to various problems and a shorter life.

Many studies show that berberine significantly reduce blood sugar levels in people with type 2 diabetes ( 9 ).

In fact, its efficiency is comparable to the popular diabetes drug metformin ^[5] (Glucophage) ( 2 , 10 ).

Berberine seems to work by different mechanisms ( 11 )

• Lowers insulin resistance, blood sugar lowering hormone insulin more effectively.
• Glycolysis increases, helps the body break down sugars in the cells.
• Reduce the sugar production in the liver.
• Slows the breakdown of carbohydrates in the intestine.
• Increases the number of beneficial bacteria ^[6] in the intestine.
• This is just the tip of the iceberg. Berberine may also affect other enzymes related molecules and genes that glucose.

In a study of 116 patients with diabetes, one gram per day berberine reduced the blood glucose concentration by 20%, from 7.0 to 5.6 mmol / l (126-101 mg / dL), diabetes to normal values ​​( 12 ).

It also reduces 12% HbA1c (a marker of blood sugar levels in the long term), and also an improved blood fats such as cholesterol and triglycerides ( 12 ).

Following a review of 14 studies berberine is as effective as oral diabetes medications, including metformin, glipizide and rosiglitazone ( 13 ).

It works very well with lifestyle changes, and also has additive effects when combined with other hypoglycemic drugs (administered 2 ).

If you are looking for online discussions, you will often see people with exorbitant sugar levels normalize literally berberine.

This really works, both in the school and the real world.

Conclusion: Berberine is very effective in reducing blood glucose and HbA1c levels, which are elevated in people with diabetes. Works and some medicines.

Berberine can help you lose weight

Berberine may also be effective weight loss supplement ^[7] .

So far, two studies ^[8] studied the effects of berberine on body weight.

In a 12-week study in obese people, berberine 500 mg three times daily weight loss of about five pounds have caused on average. In addition, participants lost 3.6% of their body fat ( 14 ).

An impressive study was conducted on 37 men and women with metabolic syndrome. The study lasted 3 months, participants took berberine 300 mg, 3 times daily.

The participants lowered their levels of body mass index (BMI) from 31.5 to 27.4, and obesity overweight in just three months. Also you lose belly fat ^[9] and the improvement of many health indicators ( 15 ).

Researchers believe that the weight loss is due to the improvement of the regulatory function of fat hormones such as insulin, adiponectin and leptin ^[10] .

Berberine appears to inhibit (the growth of fat cells at the molecular level 16 , 17 ).

Conclusion: Two studies have shown that berberine may cause significant weight loss and improves all kinds of other health markers simultaneously.

Berberine lowers cholesterol and may increase the risk of heart disease

Heart disease is currently the leading cause of premature death.

Many factors can be measured in the blood are associated with an increased risk of heart disease associated.

As it stands, berberine has been shown that some of these factors improve.

Following a review of 11 studies, berberine may ( 18 )

• Low total cholesterol by 0.61 mmol / L (24 mg / dL).
• Lower LDL-cholesterol ^[11] of 0.65 mmol / l (25 mg / dL).
• Low blood triglycerides by 0.50 mmol / L (44 mg / dL).
• Increasing HDL cholesterol 0.05 mmol / l (2 mg / dl).

Berberine has also been shown to reduce apolipoprotein B ^[12] 13 to 15%, which is a very important risk factor (is 19 , 20 ).

According to some studies, berberine works by inhibiting an enzyme called PCSK9 ^[13] . This leads to LDL from the circulation (deleted 21 , 22 ).

Note that diabetes, high blood sugar and obesity are also risk factors for heart disease, which all seem to be improved with berberine.

Given the positive impact on all of these risk factors, it seems likely that berberine could significantly reduce the risk of heart disease.

Conclusion: Studies show that berberine lowers cholesterol and triglycerides, and increases HDL ("good cholesterol") cholesterol. Berberine can reduce long-term risk of heart disease.

Other health benefits of berberine

Berberine may also many other health benefits:

• Depression: Studies in rats show that this fight depression (help 23 , 24 , 25 ).
• Cancer test tube and animal studies have shown that berberine can reduce the growth and various cancers (distributed 26 , 27 ).
• Anti-oxidant and anti-inflammatory: berberine have shown that strong antioxidant and anti-inflammatory in some studies ( 28 , 29 , 30 ).
• Infections: The berberine has shown that combating harmful microorganisms such as bacteria, viruses, fungi and parasites ( 31 , 32 , 33 , 34 ).
• Foie gras: the berberine can reduce the accumulation of fat in the liver, which (should reduce the protection against non-alcoholic fatty liver disease (NAFLD) 35 , 36 ).
• Heart failure: A study has shown that berberine significantly improved symptoms and the risk of death in patients with heart failure (reduced 37 ).

Many of these benefits requires more research before we can make strong recommendations, but the current evidence is very promising.

Conclusion: Preliminary studies indicate that berberine may have benefits for depression, cancer, infections, fatty liver disease and heart failure. It has powerful antioxidant and anti-inflammatory.

Dosage and side effects

Many of the studies cited in section doses used in the range of 900 to 1500 mg per day.

It is common to take 500 mg, 3 times a day before meals (total of 1500 mg per day).

Berberine has a half-life of several hours, it is necessary several times to distribute the dose per day to achieve stable blood levels.

If you have a medical condition or are taking medication, then it is recommended that you talk to your doctor before taking berberine.

This is especially important if you are taking drugs to lower glucose.

Generally has a remarkable safety profile berberine. The main side effects are to digestion related, and there are reports of cramps, diarrhea, bloating, constipation and abdominal pain ( 10 ).

Conclusion: A common recommendation dose is 500 mg, 3 times a day, half an hour before meals. Berberine can cause gastrointestinal side effects in some people.

Where to buy berberine

Although berberine has attracted much attention in the scientific literature that has not yet reached the "mainstream" of popularity, received.

For this reason, it is not widely available in supermarkets and shops complement.

However, there is a good selection of berberine supplements available on Amazon ^[14] .

I personally took a brand called Glycosolve . I'm with the guys to produce are both doctors who have used with very good results in their patients know.
^[15]

Conclusion: The berberine is not supplemented in shops or supermarkets widespread, but can be purchased from online retailers like Amazon.

Top news

Berberine is one of the few supplements that are as effective as a drug.

It has a major impact on various aspects of health, especially control of blood sugar.

Those who benefit most people with type 2 diabetes and metabolic syndrome are.

However, it can also supplement as a general protection against chronic diseases as well as anti-aging.

If you can use supplements and berberine be one of the above belong to their arsenal.

I personally have met for a few weeks now to improve overall health.

I intend to continue to play, and I'm eager to see more research on this incredibly powerful substance promoting health.

Credentials

1. ^{^} rarely (authoritynutrition.com)
2. ^{^} alkaloids (en.wikipedia.org)
3. ^{^} AMP-activated protein kinase (en.wikipedia.org)
4. ^{^} other molecules (examine.com)
5. ^{^} metformin (www.webmd.com)
6. ^{^} beneficial bacteria (authoritynutrition.com)
7. ^{^} weight loss supplement (authoritynutrition.com)
8. ^{^} two studies (hardcoretrainingsolutions.com)
9. ^{^} lost abdominal fat (authoritynutrition.com)
10. ^{^} leptin (authoritynutrition.com)
11. ^{^} LDL (www.docsopinion.com)
12. ^{^} apolipoprotein B (www.docsopinion.com)
13. ^{^} PCSK9 (en.wikipedia.org)
14. ^{^} Amazon (www.amazon.com)
15. ^{^} Glycosolve (www.amazon.com)

10 Reasons Sciences Born, eating more protein

People love to argue, fats and carbohydrates ^[1] .

But almost everyone agrees that the protein is important.

Most people eat enough protein to prevent a deficiency, but there are some who would do better at a much higher protein intake.

Many studies have shown that a high protein diet has important benefits for weight loss ^[2] and metabolic health ( 1 , 2 ).

Here are 10 scientific reasons to eat more protein.

1 protein levels can reduce appetite and hunger

The three macronutrients (fats, carbohydrates and proteins) on the body in different ways.

Studies have shown that protein is by far the most common. It helps you feel full with less food ( 3 ).

Part of the reason is that the protein reduces your level of hunger hormone ghrelin ^[3] . It also increases the saturation hormone peptide YY ^[4] , which makes you feel full ( 4 , 5 , 6 ).

This effect can be powerful. In one study, higher protein 15-30% of the calories provided obese women eat 441 calories less per day without limit some voluntary ( 7 ).

If you need to lose weight or belly fat , then you should replace some carbohydrates and fats food with protein. It can be as simple as your potato or rice for smaller, while a few extra bites of meat or fish.
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Conclusion: A high-protein diet to help reduce hunger to eat fewer calories. This is caused by the improvement of the function of regulating hormones weight.

2. Protein can increase muscle mass and strength

Education building blocks of muscle proteins.

Therefore, it seems logical that you eat will help more proteins, more of them.

Perhaps not surprisingly, many studies show that eating a lot of protein can help build muscle mass and strength ( 8 , 9 ).

If you are physically active, lifting weights, or to try to gain muscle mass and strength, then you should make sure that you get enough protein.

Keep high protein may also help prevent muscle breakdown when your body is in a (pause) of "catabolic" state, and weight loss ( 10 , 11 , 12 ).

Bottom Line: Muscle mainly of proteins. A high protein intake can help to gain muscle mass and strength and muscle loss can reduce during weight loss.

3. Protein is good for the bones (not vice versa)

There is a continuing saga ^[8] that the protein (particularly animal protein) bad to the bone.

This is based on the idea that the protein based "acid load" in the body, leading to leach calcium from the bones to neutralize the acid.

However, most long-term studies show that proteins, including animal protein, has significant benefits for bone health ( 13 , 14 , 15 ).

People who tend to eat more protein to maintain their bone mass better as they age and are usually a significantly lower risk of osteoporosis and fractures (have 16 , 17 ).

This is especially important for women who are at high risk for osteoporosis after menopause. Eat lots of protein and stay active is a good way to prevent this from happening.

Conclusion: People who eat more protein tend to have better bone health as they age. They have a much lower risk of osteoporosis and fractures.

4. To reduce proteins fear and desire, Dish Night

A craving for food is different from normal hunger.

It's not just your body the necessary energy and nutrients, it is the "reward" brain (required 18 ).

As a former drug addict, alcoholic and smoking, I can tell you that a craving for junk food feels exactly like a craving for drugs, alcohol and nicotine.

Unfortunately cravings can be incredibly difficult to control. The best way to overcome it is, perhaps to avoid appearing in the first place.

One of the best ways is to increase your protein intake.

One study showed that obese men increased to 25% protein with reduced calorie cravings ^[9] by 60% and reduces the desire to snack at night by ( 19 ).

The blue bars in the graph is the high-protein group and the red bar is the normal protein group. As you can see, increasing the protein intake caused a drastic reduction in night snack cravings.

The studies also found that only girl eating a breakfast high in protein and reduces cravings night snacks. This may be mediated by enhancing the function of dopamine, an important brain hormones in food cravings and involved drugs ^[10] ( 20 ).

Has been shown to eat more protein to reduce night dish fear and desire. Conclusion Just eat a high protein breakfast can have a powerful effect.

5. Protein can increase your metabolism and increase fat burning

Eating foods you can boost your metabolism for a short time.

That's because the body to digest energy (calories) and use nutrients in food. This is known as the thermic effect of food (TEF) known.

However, not all foods ^[11] they are equal in this respect. In fact, the protein has a greater thermal effect (20-35%) as carbohydrates or fats (5-15%) ( 21 ).

A high intake of protein has been shown to significantly boost the metabolism and increase the amount of calories you burn. This may account for more 80-100 calories ^[12] burned every day ( 22 , 23 , 24 ).

A study of the protein during overeating found that a group of high burn 260 calories per day more protein than a low-protein group. This is equivalent to one hour of exercise a day of moderate intensity ( 25 )!
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Conclusion: A high protein intake has been shown to dramatically increase your metabolism, burn more calories throughout the day helps.

6. A protein may lower blood pressure

High blood pressure ( hypertension ^[14] ) is a major cause of heart attacks, strokes and chronic kidney disease.

Interestingly, a higher protein intake has been shown to reduce blood pressure in several studies.

In a review of 40 controlled trials, increased protein decreased an average systolic blood pressure of 1.76 mmHg and diastolic blood pressure of 1.15 mm Hg ( 26 ).

One study found that in addition to lowering blood pressure, a high protein diet also reduces LDL cholesterol and triglycerides ^[15] ( 27 ).

Conclusion: Several studies have shown that a higher intake of protein can lower blood pressure. Some studies also show an improvement in other risk factors for heart disease.

7 protein can help you lose weight and keep it off in the long run

When it comes to losing weight, protein is the king of nutrients.

As mentioned above, stimulates a high-protein diet metabolism and leads to an automatic reduction in calorie intake and cravings ( 28 ).

For this reason, it is surprising to see that people who tend to increase their intake of protein to weight automatically (losing 29 ).

In a study of obese women eat protein and 30% of calories, it causes up to 11 pounds (5 kg) lose in 12 weeks, without being limited voluntarily some ( 7 ).

The protein also has advantages for fat loss when caloric restriction deliberately.

In a 12-month study of 130 overweight people diet, high protein group lost 53% more body fat than normal protein group eating the same amount of calories ( 30 ).

Of course, the weight loss is only the beginning. Maintaining weight loss is actually a much bigger challenge for most people.

He showed only a slight increase in protein intake to help with weight maintenance. In one study, increased protein 15% to 18% by weight reduced calorie content of 50% (recovered 31 ).

If you want to lose weight to keep, and prevent obesity in the future want, then consider a permanent increase protein intake.

Conclusion: Eating too much protein has many benefits for weight loss. It can help you to lose more fat and helps in the long run.

8 protein does not harm healthy kidney

Many people mistakenly believe that a high protein intake kidney night.

It is true that in people with pre-existing renal disease, which may be limiting protein intake of advantage ( 32 ). This should not be taken lightly, since kidney problems can be very serious.

However, while the high protein intake can be harmful for people with kidney problems, this does not mean that is relevant to people with healthy kidneys.

In fact, many studies have looked at this and found that high-protein diet with no ill effects in people who are free from kidney disease (are 33 , 34 , 35 ).

Conclusion: It is true that protein can cause damage in people with kidney problems, but that does for people with healthy kidneys no meaning.

9 protein your body can repair to help after injury himself

The protein can help repair your body after being wounded.

That makes sense, because they are the most important building blocks of tissues and organs.

Many studies have shown that eating more protein after injury may help speed up recovery ( 36 , 37 ).

Conclusion: Eat more protein can help you to recover more quickly after being wounded.

10 protein can help you stay fit as you age

One consequence of aging is that your muscles.

This is called age-related sarcopenia ^[16] and is a major cause of frailty, bone fractures and reduce the quality of life in old age ( 38 , 39 ).

Eat more protein is one of the best ways to age-related sarcopenia (preventing 40 ).

Staying physically active is also important, and lift weights or do any kind of strength training can do wonders ( 41 ).

Conclusion: Eat plenty of protein can help reduce muscle atrophy associated with aging.

How much protein should you eat?

While a higher protein intake may have health benefits for many people, it is not necessary for all.

Most people eat protein and about 15% of calories to prevent more than sufficient lack.

But in some cases, people can benefit from eating a lot more than that, up to 25-30% of calories.

If you need to lose weight, improve your metabolic health or to gain muscle mass and strength, and make sure that you eat enough protein is important.

Read this article for more details on exactly how much protein you should eat ^[17] .

If you know what foods to eat to want to increase your intake of protein, then this article contains 20 delicious protein foods ^[18] .

Credentials

1. ^{^} carbohydrates (authoritynutrition.com)
2. ^{^} weight loss (authoritynutrition.com)
3. ^{^} ghrelin (en.wikipedia.org)
4. ^{^} peptide YY (en.wikipedia.org)
5. ^{^} belly fat (authoritynutrition.com)
6. ^{^} potato (authoritynutrition.com)
7. ^{^} Rice (authoritynutrition.com)
8. ^{^} Myth (authoritynutrition.com)
9. ^{^} cravings (authoritynutrition.com)
10. ^{^} Addiction (authoritynutrition.com)
11. ^{^} all foods (authoritynutrition.com)
12. ^{^} calories (authoritynutrition.com)
13. ^{^} Study (wholehealthsource.blogspot.com)
14. ^{^} hypertension (www.webmd.com)
15. ^{^} triglycerides (www.docsopinion.com)
16. ^{^} sarcopenia (en.wikipedia.org)
17. ^{^} , how much protein you should eat (authoritynutrition.com)
18. ^{^} 20 delicious protein foods (authoritynutrition.com)