The Health Blog

Millions of people in America are trying to lose weight without much success. There are many reasons for this failure, although most would rather give up than fix their mistakes. Weight loss is hard! Without a little patience and knowledge about nutrition and exercise, your best weight loss plan may crumble. Learning the top reasons why weight loss plans fails is important so that you do not make these mistakes in your own life.

First, many weight loss plans fail because the people trying to lose weight follow too strict of a diet. When you cut back your calories, you will burn more than you eat, so you’ll lose weight, right? If you do this gradually, then yes, it works like a charm. However, if you suddenly cut too many, you won’t lose any weight at all because you metabolism will slow down. You also put yourself at danger for not getting enough for the vitamins, minerals, proteins, and other nutrients you need every single day in order to stay healthy.

Another common mistake is trying to go at weight loss alone. Everything you do regarding weight loss, from dieting to exercising, will be a hundred times easier if you have a partner because you will push each other not to quit. Working with a support system on a large scale is also important. Your friends and family should know that you are attempting to lose weight so that they can help you on the process and not tempt you by doing things like baking you cookies or taking up your gym time. Also, remember that professionals, like doctors and trainers, should come into the weight loss plan to help you shed the pounds.

Setting unrealistic goals is another good way to fail at a weight loss plan. When you set goals that you can’t easily reach, you push yourself to move forward and will feel successful even if you fall short. However, when you set impossible goals, you will find that you are easily frustrated. Don’t weigh in every day, don’t completely cut out all of the foods you eat on a regular basis, and don’t exercise to much right away. Gradually build up to reaching the goals you really want for your life, but smart out with smaller ideas.

If you currently do not eat a healthy diet, it can be difficult to start such a plan. However, healthy eating is important for maintaining bodily function and living a disease-free life. If you struggle with healthy eating, than you know that breaking unhealthy habits can be the most difficult part of the process. However, if you truly want to live the best lifestyle possible, it is important to follow tips in order to start eating a more healthy diet.

A good beginning step when you want to start eating more healthily is to rid you home of all founds that do not into healthy categories. Keep junk foods and beverages out of your house so that you will not be tempted to snack during the day. If you’re worried about getting hungry, keep healthy snacks like carrot sticks, yogurt, fresh fruit, or whole-wheat crackers on hand. If you find that you just cannot bear to toss out the sweets, try keeping something tiny on hand, like chocolate chips. Eating a few of these won’t ruin your diet but also will give you that little sugary fix you rave.

Another great step to healthy eating when you are first starting the process is to take a few moments to learn about what foods are the healthiest for you and how they work in the body. Most people understand that fruits, vegetables, and low-fat means and dairy products are good for you, but few people understand why. The key is learning about nutrients. When you understand how specific nutrients work in the body, you will be more likely to make these healthy choices for your body. Knowledge really is power!

When cleansing yourself to prepare for a new healthy diet, you should also take into consideration your schedule for meals. If you often eat in a rushed hurry at odd times of day, you probably are not getting the best foods possible. Plan ahead! Instead of grabbing a fast food lunch on the go, take a bagged lunch to work, complete with a healthy wrap and some fresh vegetables. Plan ahead for healthy meals in the evening as well by cooking ahead if you are not currently getting healthy dinners and have little time to cook when you get home every night.

Start with baby steps. Even if you only replace one soda a day with a glass of water, you are really improve your calorie intake. If you eat fast food every day for lunch, try replacing that even half of the time. When you start by taking small steps, it does not seem like you are cutting out all of the foods you love and you can take your time to learn about healthy foods which you can love equally as well.

One past time that people love to do is eating. This can happen at anytime aside from the three basic meals of the day whenever the person is craving for something.

Whenever the individual buys the snack or meal to suit that craving, little attention is paid on how much cholesterol the food has. In fact, a lot of those of the dishes made in fast food joint are unhealthy which has prompted McDonald’s to print the calories, cholesterol and other things on each product given to the customer.

The growing number of those who are overweight and obese has caught the attention of doctors since this means there are a lot of people now who are considered to be high risk of suffering from heart disease or stroke in the United States.

Aside from advising people to visit the doctor annually, many are suggesting to make some lifestyle changes before it is too late. This usually means making some changes in the food being eaten since this is the only way to control the amount of cholesterol going in the system.

So what type of foods must be avoided to have lower levels of cholesterol in the body? The first is reducing the quantity of red meat being consumed. A good example is steak, ham and bacon that is high in fat.

Giving it up will be difficult so eating smaller portions should be done especially for those who are moderate or at a high risk of getting a heart disease or a stroke.

Fried food such as hamburgers and fries should also be avoided. The ingredients and oil used in cooking these things are also high in cholesterol that could be dangerous to one’s health. This also includes pre-packaged frozen meals that a lot of people will just throw in the microwave after a long day at the office.

Dairy products such as milk, eggs and chicken should also be reduced. If the person has a hard time giving this up, this can be substituted using non-fat milk or yogurt to provide calcium that the body needs.

It is safe for kids to have junk food, candies and cake. As the individual gets older, these things have to be avoided. This is because the ingredients used in making these products are high in fat.

Now that more or less the food the person should avoid has been revealed, it is time to mention those that can be substituted to maintain a good diet.

Ideally, those who want to reduce the cholesterol intake should have a diet that contains  less than 30% of fat. Those who can eat less will do better in living a healthy life.

The best products in the market to get are beans, fish oil, fruits, garlic, grains, soy, vegetables and whole grain bread. These things have vitamins and minerals as well as omega 3 acids that are known to reduce cholesterol levels in the body.

Different variations can be done daily so the person will not get tired of eating the same thing just to have a healthy diet. If planning this is difficult, a dietitian will gladly help and make changes every week so the cholesterol levels will improve when the patient pays another visit to the clinic.

Cholesterol is just one of substances that the body can make on its own. Unfortunately, eating food that is high in oil and saturated fats creates an imbalance. If precautions are not taken now, the chances of a heart attack and other cardiovascular diseases get higher as the person ages.

Cholesterol is classified into two. The first is called LDL or low-density lipoprotein. This is better known as bad cholesterol and having too much of it can cause problems in the health of an individual.

It is a good thing that the body can counter this with HDL or high-density lipoprotein, which is called good cholesterol. There must a balance between the two so that the heart, blood circulation and all the other systems are working.

The only way for the patient to know the levels in the body is through a blood test. Those who fall within 4.4 to 7.1 have a small chance of experiencing a heart attack. Any figure above that is bad and anything below means the risk are much lower.

The natural way to reduce cholesterol will be to do something physical everyday. A person can do brisk walking every other day while those in between can be working up some sweat in the gym while working on the weight machines.

Studies have shown that getting those muscles to work is much better and safer than taking prescription drugs that are known to have certain side effects when it is taken. The same goes for the use of food supplements since the human body needs exercise to keep in functioning.

Another natural way will be to eat right. This may mean changing one’s eating habits but the long terms effects are rewarding. The individual will have to cut down on red meat, other oily foods and junk food. This includes bread, cake, candy bars, cookies, French fries and potato chips.

Changing the way food is cooked is also another way to reduce cholesterol naturally. Instead of frying, the person can try steaming, boiling or the quick way of throwing it in the microwave.

There was a time that doctors encourage children and adults to drink milk. Though this can help strengthen the bones as one ages, this too is has certain ingredients that are not safe. This should be changed for soy or non-fat milk that may taste a little different but is much healthier than the old one.

It is strongly encouraged to drink lots of water and natural fruit juice since it also has the properties that can reduce cholesterol just like eating it before it is mixed using the blender.

Unsweetened tea is also safe to drink. It may taste different so mixing a sachet of Equal or Nutrasweet can add some flavoring.

Watching the food and drinks being consumed is the best way to watch the cholesterol levels and improve the overall health of the person. The first blood test may show disturbing numbers but by exercising and going on a diet, there will be some improvements.

It does not cost much to live a healthier lifestyle if only one tries. This just proves that lowering the cholesterol can be done which is much better than ending up in the hospital with complications that will either mean the life or death of the patient.

Experts say that people who are over 20 years of age should pay more attention to their cholesterol level and advise them to do everything they can to lower their levels of “bad” cholesterol. Despite the so many claims that you can lower your cholesterol level through low cholesterol diet plans, lifestyle changes, and monitored medication, more and more people who suffer from this condition still fail to lower their cholesterol level.

Although it is sometimes hard to stick with the needed requirements to be able to lower your cholesterol levels, it is still possible to get the result that you want by following these easy ways to lower to cholesterol:

1. Make sure you know where you stand by getting your levels checked regularly. Visiting your doctor and getting your cholesterol levels checked regularly is very important to achieving optimum health for good. Since high cholesterol is related to cardiovascular disease, make sure that you know your numbers so you can rearrange your diet and change lifestyle habits as well. Knowing your cholesterol level will also help you decide what kind of diet plan you should follow and if you need medication and treatment already. Knowing your starting point will also help you monitor your progress toward healthy cholesterol levels. If you know your exact cholesterol status then you can also do something to combat it by learning to quit cigarette smoking and excessive eating of high cholesterol foods.

2. Understanding the basics and learning everything you can about the condition. If you have been diagnosed with high cholesterol levels, the first thing to do is to understand the situation fully and acquire more information about the condition. By conducting your own personal research on the condition will also make you knowledgeable about initial lifestyle changes you can do to lessen the problem and you will also have an idea what other treatments options available. Knowing everything about cholesterol, its types, kinds, and health risks will also make you understand that the case is not really hopeless if you are in the right track.

Finding and getting more information about the condition will also make you realize that there are so many things that you can do. You can get more information from a registered dietician, local centers for nutrition, local hospital or public health department, and from a consultation with your attending physician or health care provider.

3. Watch your weight and get rid of extra pounds if needed. Monitoring your weight is one of the best ways to combat high levels of cholesterol. If you think you are overweight for your age and height, then you should be contemplating on slimming down to be able to decrease your high cholesterol level. Since being overweight disrupts a person’s normal metabolism of dietary fat, experts say that people who weight more than they should shout start planning on a healthy lifestyle and diet to lose weight safely.

But, before having a drastic change in your diet and lifestyle, make sure that you visit your doctor first to access your overall health. Doing this may prevent further damage especially if you have to undergo certain medications.

4. Get physical, do regular physical activities and exercises more often. The wonders of exercise are indeed very essential in lowering high cholesterol levels. Doing regular physical activities can also help raise the good cholesterol levels and lose weight as well. There’s really no need for high-intensity workouts, regular brisk walking or jogging can help the body boost HDL cholesterol and also beneficial for the heart.

5. Make a commitment and stick to that commitment. The best way to lower cholesterol levels  is to be able to develop the discipline to stick to your goal. You can also lower your cholesterol level by acquainting yourself what are the good and the bad fat and its sources, by discovering the wonders of fiber in cutting down cholesterol, by taking in good multivitamins, by freeing yourself from lots of stress, and by exploring and considering treatment options when all else fails.

The pH Miracle Diet is one of the most interesting and groundbreaking new eating plans to hit the world of nutrition and dieting. This way of eating proclaims that following the program will help restore your health to natural balance and rid you of a myriad of conditions, including excess weight. While most people are looking to shed a few pounds, this diet also claims to help with fatigue, muscle pain and indigestion, as well as many other problems.

If you’ve tried low carbohydrate diets before and felt terrible after consuming all of that protein, then the pH Miracle diet may be for you. This eating program is based on alkaline foods, which are better for your health and for your body. Since humans have a slightly alkaline pH, eating alkaline foods helps support the bodily pH balance. Most people eat a lot of acidic foods like animal protein, dairy products and wheat. The pH miracle diet consists of certain fruits, vegetables, alternative grains and vegetarian protein sources.

Dr. Robert Young, the creator of the pH Miracle diet, points out in his book that many people’s health problems are due to excess acidity in the body. Among other things, Young says that chronic fatigue, excess mucous production, nasal congestion, frequent colds and infections, stress, anxiety, weak nails, dry hair, dry skin, headaches, arthritis, muscle pain, hives and leg cramps are all signs of excess acidity.

If you have had any of these symptoms for an extended period of time, your acidic diet may be to blame. Think about how much of your diet relies on high acid foods, like animal protein and dairy products. If these problems have been a bother to your life and your health for some time, you’ll benefit from giving the pH miracle diet a try.

The pH miracle diet will be a welcome relief for those who have tried to do low carb diets with little success. The foods are less harsh on the stomach and digestive system than the heavy protein required on low-carb diets. There is also a better balance of protein to carbohydrates. The proteins that are used on the pH miracle diet are selected carefully for their level of acid. The proteins consist of alkalizing tofu, beans and nuts.

The pH miracle diet is also good for people who enjoy eating a vegetarian diet. If you’ve given up meat for a day or two and felt better, than this diet may be very beneficial for you. There is no meat on the diet and the only alkaline dairy product allowed is goat milk. Tofu, which has long been a mainstay of vegetarian diets, is a major part of the pH miracle diet.

If you have a diet that consists mainly of processed foods and very few vegetables, you will definitely benefit from this diet. A diet that consists of manufactured food has very little natural nutrients. This can cause many detriments to your health and you can suffer from the effects of malnutrition, even when you are eating your fill. The focus on vegetables and fresh foods in this way of eating will help get natural vitamins and minerals back into your diet. Just adding a moderate amount of alkaline foods to your diet can improve your health greatly.

The pH miracle diet is a good diet for many different types of people. If you fit any of the previous criteria, you owe it to your health to give this way of eating a try.

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You cannot measure every morsel that passes your lips, but it is a good idea to measure most foods and beverages until you get a feel for portion sizes.

It is a supersized world out there, and most people are surprised to find that their idea of a single serving is actually two or three.

If you are into bells and whistles, there are food scales that are preprogrammed with nutritional information, as well as scales that will keep a running total of your daily food and nutrient intake for you. The only tools you really need, however, are a simple and inexpensive gram scale, dry and liquid measuring cups, and idea on reading food labels.

Among all of the mentioned tools, reading food labels seem to be the most effective way of determining the right kind of food to be bought in the supermarket. It lets you make sensible food selections. Through the “Nutrition Facts” section in a particular item in the grocery, you can identify the amount of serving sizes provided in that product.

With food labels, you can clearly understand the amount and kinds of nutrients that are provided in the item. Usually, it contains the information on saturated fat, sodium, total fat, fiber, and cholesterol amount “per serving.”

However, understanding and reading these food labels can be very perplexing. A typical consumer would definitely ask what those numbers mean and how it will affect her diet intake if ever she will religiously follow the serving guide as stipulated on the food label.

To further have a clear and more comprehensive understanding of the items stated in the food label, here is a list of things that you need to know:

1. Serving size

This is the primary item you will see in a food label.

The amount of servings stated in the food label refers to the quantity of food people usually consume. However, this does not necessarily mean that it reflects your very own amount of food intake.

Moreover, serving size determines the amount of nutrients that enters the body. This means that if you will follow strictly what the serving size is, you will obtain the same amount of nutrients according to the serving size that was given in the label.

For instance, if the serving size says one serving size is equal to 54 grams, that would mean you have to measure 54 grams and eat that and you have just eaten one serving. So to speak, the amount of nutrients stated in the food label is the same amount that has entered your body considering the fact that you have just eaten 54 grams.

However, if you have eaten everything, and the food label says that each pack is equivalent to 4 servings, you have to calculate the amount of nutrients that have entered your body. This means that if the food label says 250 calories per serving that means you have to multiply it to four to get the total amount of calories you have taken.

2. Nutrients

This refers to the list of available nutrients in a particular item. It is also where the nutritional claims of the product based on the recommended daily dietary allowance are stated. Usually, the nutritional amounts are based on both the 2,500-calorie diets and the 2,000 recommended dietary allowances.

In order to understand the numeric value of each item, you should know that the “% daily value” that the food label indicates is actually based on how a particular food corresponds to the recommended daily dietary allowance for a 2,000 calorie.

If in the event that you have purchased an item that has a dietary allowance different from the 2,000-calorie diet, you just have to divide the stipulated amount by 2,000 and you will be able to identify the “%daily value” for the nutrients.

3. Ingredients

This refers to the list of the ingredients that were used to manufacture the product. The listing is usually arranged from the main ingredients that have the greater amount by weight up to the smallest quantity. This simply means that the actual quantity of the food includes the biggest quantity of the main ingredient or the first item and the minimum amount of the very last ingredient.

4. Label claim

This refers to the kinds of nutritional claims of a particular food item. For instance, if an item says it is sodium-free, it has less than 5 milligrams per serving or a low fat item actually contains 3 grams of fat or less.

Indeed, reading food labels can be very tedious and confusing. Nevertheless, once you get the hang of it, it would be easier for you to watch your diet because you can already control the amount of food that you take.

Many people are now turning to inexpensive and natural green tea weight loss plans to help them in their weight control efforts. It is simple too. Green tea can be drunk like any other tea, usually without milk or sweeteners, or if you do not like the taste you can purchase green tea extract.

Research has shown that green tea helps to reduce weight by stimulating the body’s thermogenesis process, which increases the expenditure of energy and the oxidization of fat in the body. Many compounds found in plants have this effect. The special thing about green tea is that it does not increase the heart rate, and is therefore believed to be safer than diet pills such as ephidrine that also work by stimulating thermogenesis.

A lot of people who are overweight have or are at risk of developing hypertension and other cardiovascular problems, so the fact that green tea does not put pressure on the heart makes it a good choice. Ephidrine is not usually recommended if you are in this group but green tea is considered a safe option. It means that you can gradually increase your exercise levels without increasing your risk of heart problems.

There are only two ways to lose weight: one way is by eating less (consuming fewer calories) and the other is by increasing expenditure of energy (using up more calories). Green tea works by increasing output and this can be by around 4%. Most scientists believe that this is caused by the high quantity of catechin that is in the tea and its extract.

Green tea has the added benefit of containing powerful antioxidants that may be beneficial to your health in many ways, strengthening the immune system and protecting against disease.

Keep in mind that green tea does contain caffeine so you should cut out coffee and other forms of tea while you are taking it. Decaffeinated green tea is not recommended because the chemical processes that are used to remove the caffeine may destroy the beneficial properties of the plant.

At the same time you will need to exercise control in what you eat. If you eat more to compensate for the calories that are burnt by the tea, you will not lose any weight. Keeping to the same calorific intake that you have now and taking green tea should result in gradual weight loss and better energy levels over a few weeks. You can of course increase the speed of this by reducing calorie consumption and/or increasing exercise.

Green tea is a simple, easy and inexpensive weight control aid that can easily be incorporated into any weight loss program. The choice of tea or extract offers something for everybody. Natural and safe, green tea weight loss should feature in your program if you want to keep the weight off permanently.

Winter weight gain is a common complaint of many people. It seems that every winter we add a few pounds, and come summer we don’t lose them all again either. A few of them always stick around, making us a little heavier every year. They seem to be very hard to lose extra pounds! Why does this happen and what can we do?

There are many contributing factors. First, it seems likely that we have a genetic disposition to store more fat as winter approaches. Many animals do this and it was probably vital to survival for our ancestors. Extra layers of fat on the body protect us against the cold and then can be used as fuel in the late winter and early spring when food stocks would historically be very low. We probably have a tendency to eat more in the fall, when food is plentiful after harvest time, to help this process along. We may also unconsciously choose foods that are higher in fat content at this time.

Hormone levels can also influence our weight gain. The interaction of hormones and other chemicals in the brain can bring about variations in appetite and cravings. Some neurotransmitters can also influence the way we eat. People who are overweight often have low levels of these neurotransmitters and the results can include excessive appetite, depression and sleep disorders. At the same time, the lack of daylight caused by the shortening days during late fall and winter can bring on seasonally affected disorder or winter depression. One of the quickest ways to give a boost to the energy levels and emotions is to eat high carbohydrate foods including sugar treats, chips and cereals that give us a fast blood sugar ‘fix’. So people who feel low in the winter will tend to overeat or eat the wrong foods, leading to weight gain, more depression and a vicious cycle that is hard to break.

So altogether there are many reasons why we eat more high carbohydrate foods such as cookies, pies and chocolate in the winter, and of course most of these foods also contain high levels of fats. The best way to handle this is generally to substitute other foods that are also high in carbohydrate so that we get what our body craves, but which have low fat content and plenty of fiber. This means potatoes, wholegrain bread without butter, wholegrain rice, cereals, and fresh whole fruit.

It is also important to take more exercise. Often our physical activity levels drop in the winter and we have a tendency to want to stay home and rest. This is natural when it is cold outside. But we are not cavemen! We have heating in our homes and can be sure that there will still be plenty of food in the stores come February. We do not need to stow fat the way that they did. Sign up with a gym or get a stationary bicycle for the den. Transform those carbs into energy now instead of keeping it on the waistline until spring. Winter weight gain is easily avoidable this way.

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The Atkins weight loss diet is based on one simple principle: Your body burns both carbohydrates and fat for calories. If you reduce the amounts of carbohydrates available, it will burn more fat and you will lose weight.

According to Atkins, calories are unimportant. The key to losing weight is to restrict the carbohydrates that you eat and force the body to turn to its stored fat as an energy source. As proof of this, proponents of the Atkins Diet point to the following facts derived from research:

• When the body doesn’t have enough carbohydrate, it will use ketenes derived from fat as energy.
• You can eat more food and lose more weight on a low carbohydrate diet than you can on a low fat diet.
• You crave less food when you eat fewer carbohydrates.
• By eating fewer carbohydrates, people tend to eat fewer calories without counting them.
• The greater the difference between fat and carbohydrate, the greater the weight loss.

In short, if you restrict your intake of carbohydrates, you will most likely also restrict your intake of calories. By lowering your carbohydrate intake, you will encourage your body to turn to fat for energy.

The Atkins diet has provoked storms of controversy since it was first published. The recommendation to eat a high-protein, low-carbohydrate flew in the face of all the dietary recommendations by established medical institutions. The diet was denounced as unsafe, particularly if used as a life-long weight maintenance plan. Over the past five to ten years, there have been numerous studies that come down on both sides of the equation, and Atkins last version of the diet included the admission that calories do matter, and the advice to ‘eat only enough to satisfy hunger’.

A typical menu for a meal on the Atkins Diet might include:

• Portobello and Ricotta Crostini
• Chicken Milanese over Spring Salad
• Lemon Vinaigrette dressing
• Warm Lentils and Celery
• Raspberry Cheesecake in a Cup

The eating plan recommended by the Atkins diet contains very low portions of carbohydrates, deriving the majority of carbohydrates from vegetables high in fiber and low in carbs, and unrestricted portions of proteins, including high fat proteins like beef, pork and cheese.

Follow up research on people who have used the Atkins Diet to lose weight show a fast initial weight loss that eventually levels off. The Atkins Diet has four phases to account for it:

1. The Induction Phase, which restricts carbohydrates severely.

2. The OWL (Ongoing Weight Loss) Phase, in which you add in limited carbs and tailor the eating plan to your tastes

3. Pre-maintenance, with ten pounds or less to the target goal, deliberately slows weight loss to begin adjusting the body to after-weight-loss diet.

4. Lifetime Maintenance, a long-term eating plan that emphasizes low carbohydrates and healthy, long-term eating

Who should use the Atkins Diet?

While the Atkins Diet seems on the surface to be directly counter to what is recommended by most medical institutions, many of the principles are actually the same. Unless you are under the care of a physician for a chronic medical condition like diabetes, high blood pressure or coronary problems, you can use the Atkins Diet. Do pay attention to the portions recommended in the menus and plans at http://www.atkins.com, despite the reassurances that you can ‘eat all you want and still lose weight.’

About the Author
www.infozabout.com www.dieting.infozabout.com.

Copyright © 2008 Mark Hyman, M.D.

Ever watch a very large person order a Big Mac, large fries, and top it off with a Diet Coke?

Ever notice that you rarely see thin people drinking diet sodas?

I have. And it made me wonder if could there be a link between diet beverages or artificial sweeteners and obesity.

Research suggests that there is, indeed, a link.

First, our current obesity epidemic has coincided perfectly with the introduction of large amounts of artificial sweeteners into our food supply. While we don’t know that one has caused the other, it is suspicious.

For example, the number of Americans who consume products that contain sugar-free sweeteners grew from 70 million in 1987 to 160 million in 2000.

At the same time, the incidence of obesity in the United States has doubled from 15 percent to 30 percent across all age groups, ethnic groups, and social strata. And the number of overweight Americans has increased from about 30 percent to over 65 percent of the population. The fastest growing obese population is children.

Next, we know that just the thought or smell of food triggers a whole set of hormonal and physiologic responses that prepare the body for food.

Just as in Pavlov’s dog experiment, where he trained dogs to salivate in anticipation of food simply by ringing a bell, diet sodas and artificial sweeteners act as the bell for your physiology.

Your brain prepares for food even before your fork or cup crosses your lips.

This allows you to anticipate and prepare for the arrival of nutrients in your intestinal tract, improves the efficiency of how your nutrients are absorbed, and minimizes the degree to which food will disturb your natural hormonal balance and create weight gain.

Any sweet taste will signal your body that calories are on the way and trigger a whole set of hormonal and metabolic responses to get ready for those calories.

When you trick your body and feed it non-nutritive or non-caloric sweeteners, like aspartame, acesulfame, saccharin, sucralose, or even natural sweeteners like stevia, it gets confused.

And research supports this.

An exciting new study in the Journal of Behavioral Neuroscience has shown conclusively that using artificial sweeteners not only does not prevent weight gain, but induces a whole set of physiologic and hormonal responses that actually make you gain weight.

The researchers proved this by giving two different groups of rats some yogurt. One batch of yogurt was sweetened with sugar and the other was sweetened with saccharin.

They found that three major things happened over a very short period of time in the rats that were fed artificially sweetened yogurt.

First, the researchers found that the total food eaten over 14 days dramatically increased in the artificial sweetener group — meaning that the artificial sweetener stimulated their appetite and made them eat more.

Second, these rats gained a lot more weight and their body fat increased significantly.

And third (and this is very troubling) was the change in core body temperature of the rats fed the artificial sweeteners. Their core body temperature decreased, meaning their metabolism slowed down.

So not only did the rats eat more, gain more weight, and have more body fat, but they actually lowered their core body temperature and slowed their metabolism.

I’ve said it before and I’ll say it again: All calories are not created equal.

The study’s most astounding finding was that even though the rats that ate the saccharin-sweetened yogurt consumed fewer calories overall than the rats that ate the sugar-sweetened yogurt, they gained more weight and body fat.

This helps disprove the conventional view that people will consume fewer calories by drinking artificially sweetened drinks or eating artificially sweetened foods.

Despite their name, these are not “diet” drinks. They are actually “weight gain” drinks!

My bottom line?

Avoid artificial sweeteners, including aspartame, acesulfame, sucralose, sugar alcohols such as malitol and xylitol (pretty much anything that ends in “ol”), as well as natural artificial sweeteners like stevia.

Stop confusing your body. If you have a desire for something sweet, have a little sugar, but stay away from “fake” foods.

Eating a whole-foods diet that has a low glycemic load and is rich in phytonutrients and indulging in a few real sweet treats once in a while is a better alternative than tricking your body with artificial sweeteners — which leads to wide scale metabolic rebellion and obesity.

So, put that teaspoon of sugar in your tea and enjoy!

REFERENCES:

Swithers SE, Davidson TL. A role for sweet taste: Calorie predictive relations in energy regulation by rats. Behav Neurosci. 2008 Feb;122(1):161-73.

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