If you are looking to lose weight fast and safely, you’ve come to the right place. This article features proven tips that are based on scientific research and. A list of the 272 fast food items highest in calories. Learn how to lose a quick 25 pounds without diet pills or difficult exercises, and how to burn 12 inches of belly fat by spending only a few minutes a week using the. More stuff you can eat & drink to lose weight 249 weight loss foods; 7 Weight Loss Drinks other than water; 28 Foods that will flush out water weight. We found 14 ways to rev up your metabolism so you burn calories and lose weight more quickly. ![]() ![]() Rules from Bob Harper to Lose Weight Fast. By Tiffany Gagnon. He helps shred the bodies of celebrities and has whittled the waists of countless . Weight loss should be approached as a long, sustainable journey—but sometimes you need to kick your efforts into high gear. Rather than crash dieting or liquefying all your meals, there are certain changes you can make to boost your efforts for lasting effects. From simple diet tweaks and easy to follow exercise tips, Bob Harper has found a formula that produces results. As outlined in his book Jumpstart to Skinny, here are the best tips to support your weight loss agenda—fast. And for more ways to look and feel thinner, check out these 2. Ways to Shrink Your Belly in 2. Hours! Mindless munching will put the kibosh on any diet unless, of course, you're binge- eating broccoli. Find out how to lose weight fast, but healthily. You CAN lose weight fast and healthy, and without losing muscle, so that you are lean, toned and look great! Can You Make Your Metabolism Better? Boosting metabolism is the holy grail of weight watchers everywhere, but how fast your body burns calories depends on several things. Write down what you eat for one week and you will lose weight. Studies found that people who keep food diaries wind up eating about 15 percent less food than those. The amount given above is an estimate of how many calories you need to eat per day to MAINTAIN your current weight. In order to lose weight, you need to eat LESS. ![]() While cutting calories can help you lose weight, you run the risk of feeling deprived and ruining your efforts in the long- term. Rather than overly restricting yourself, Harper suggests falling back on veggies like bell peppers and cucumbers. In fact, this is the only part of your diet that you don't have to pay attention to. Since vegetables like these are low in calories and dense in vital nutrients, you can pretty much eat as much as you want. For more tips like this, don't miss these 3. Weight Loss Tips Better Than Counting Calories. Our bodies need carbs to function adequately, so quit cutting them out in the name of weight loss! Think of carbohydrates as fat- burning fuel; they provide our bodies with the energy we need to make it through a tough workout, help repair and replenish exhausted muscles and keep us mentally focused. Harper turns mostly to simple carbs like fruits and veggies to stay fit and keeps complex carb intake under a tight watch. When incorporating complex carbs into your diet, stick to modest portions of things like sweet potatoes and whole grains. While you don't need to get rid of carbs altogether, there is a way you can use them to your advantage when you're looking to shed a few pounds. Since complex carbs may increase appetite due to spikes in insulin levels, Harper recommends limiting your intake to the first half of the day. Think sweet potatoes and eggs or quinoa porridge for breakfast. By doing this, you'll prevent late night cravings and cut your risk for overeating. Not to mention, you'll energize your body for the rest of the day and make it easier to push through tough workouts. To rid your body of unwanted fat, you've got to eat fat. ![]() ![]() ![]() The key is consuming the right kind in small (emphasis on small) amounts. According to Harper, healthy fats help crush hunger, fuel our bodies, and keep our cells healthy and functioning optimally. Steer clear of saturated fats and mindfully incorporate healthy options like olive oil, nuts, and avocado into your diet to encourage greater weight loss. Regardless of what you may think, chances are you're probably taking in way more salt than you need. Too much salt can cause your body to retain water and consequently lead to bloating, which will conceal those abs you're working so hard to reveal. More stuff you can eat & drink to lose weight The 11 best foods to eat to lose weight fast; 7 Weight Loss Drinks other than water; Is Caffeine & Coffee OK for. For reference, the daily recommended limit for adults is no more than 2,3. If you want to slim down slowly or maintain weight loss, Harper suggests dropping that limit to less than 2,0. However, if you're really serious about slimming down fast, he suggests aiming for around 1,0. The best way to accomplish this is to cut your intake of processed foods and get that salt shaker off of the table once and for all—and always be suspicious of all foods. ![]() For example, these 2. Restaurant Desserts With More Salt Than A Bag of Pretzels are ridiculous! Portion control is your secret weapon when it comes to losing weight, so if you're not measuring out portions exactly, you're cheating yourself out of real results. Keep your tablespoons level and your ounces true if you're committed to slimming down. ![]() The more accurate your portions, the faster you'll reach your goals. The sheer volume of food you consume has one of the greatest effects on your weight—for better or worse—but don't be so quick to discount the overall nutritional makeup of your meals in favor of calorie counting alone. Harper suggests aiming for 4. Too much of any of these could tip the scales in the wrong direction, but just the right amount of each will help you lean out in no time. If you want your fat to go away, the booze has got to go first. Cutting back on liquid calories—whether it be soda or alcohol—is one of the simplest tweaks you can make to your diet that will have real, tangible results. ![]() Alcohol is non- nutritive—and for many, it's hard to moderate unless you completely wipe out your social calendar. But Harper also points out that alcohol can mess with your metabolism and prevent efficient fat burning. Plus, after a few drinks, your willpower is significantly weaker when it comes to making healthy food choices. Speaking of, don't miss these 2. Truths About Willpower. No one ever achieved a six- pack without a little—scratch that—a lot of preparation. Most of us are short on time and sleep, and the two problems combined bring about serious obstacles when it comes to losing weight. However, by picking a night to prepare large batches of healthy food, you set yourself up for success for the rest of the week. Foods like chicken breast, quinoa, and veggies can be prepared in larger quantities and spread out for lunch and dinner throughout the week. Also, make sure to have healthier snacks stocked at all times like fruit and nuts, so you'll have no excuse not to eat clean! If you're looking to get lean, about 4. ![]() Protein is essential for helping build and maintain muscle and can also encourage greater fat burn. Even better, consuming adequate amounts of protein can help promote greater feelings of fullness and satiety to prevent overeating later because it helps stabilize blood sugar. Skip the protein supplements and opt for whole food options instead. Harper turns to foods like chicken and ground turkey to get his fix. For all- things- protein, bookmark our Ultimate Guide to Protein! Of espresso, that is. While it might seem that research is constantly flip- flopping on the benefits of caffeine consumption, there are real benefits to your morning cup of joe. According to Harper's experience and research, caffeine has been found to help boost performance in the gym and as a result boost overall weight loss results. His preferred caffeinated beverage is espresso, but he says you can also enjoy a cup of black coffee or tea and reap the same benefits. Whatever it takes to increase your water consumption, do it. Whether it's strategically placing water bottles on your nightstand or on your desk in the office, drinking more water daily will help you lose more weight. Filling up on H2. In addition, boosting your water intake can actually boost your body's overall calorie burn and actually reduces bloating. For weight loss, Harper recommends consuming a minimum of 8. Worried about retaining water? Here are 1. 7 Things You Need to Know About Water Weight. A lot of different factors go into weight loss, but one piece that remains constant is movement. No matter what you're doing, the more you move, the faster the weight will come off. An easy way to up your daily movement is simply by walking more—and yes, Harper recommends walking as an effective form of exercise (in addition to other types of training, of course). He suggests 4. 5 minutes of low- intensity activity, preferably in the morning when it's easier to fit into your schedule. Boost your fat burn with these 3. Tips for When You're Walking for Weight Loss. Whether you have a set of dusty dumbbells lying around or just your own body weight, it's important to take part in strengthening exercises to encourage greater fat loss and muscle growth. The best part is, you only need to do them for about 1. Anyone can make it through 1. Now that you're cutting way back on salt, it's time to get friendly with other flavor enhancers. Herbs and lemon juice are calorie- free, nutrient- rich ways to boost the flavor profile of your healthy meals. It's also an easy way to cut calories by reducing your use of other items like oils, butter, and sauces. As for spices, are you not sure what to reach for? We suggest turmeric because of these 1. Reasons Turmeric Is the New It Girl of Spices! Top photo courtesy of Bob Harper on Facebook. MORE FROM EAT THIS NOT THATFlatten your belly—in just 3. That's all the time it takes to blend up a Zero Belly Smoothie—a unique mix of super nutrients that will flatten your gut, boost your metabolism, heal your digestive system, and turn off your fat genes for good. Buy Zero Belly Smoothies today!
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![]() Currently a Happy Meal includes a choice of the following; Hamburger, Cheeseburger, Four Chicken Mc. Nuggets. Along with one of the following drinks; Robinson. Each Happy Meal comes in a box, with a toy and additional themed activities. ![]() 1330582702602, Thank you for your question. Currently a Happy Meal includes a choice of the following; Hamburger, Cheeseburger, Four Chicken McNuggets®, Three Fish. Welcome to 2. 0 No- Sugar Days Diet. For 2. 0 days we’ll avoid all food containing added sugar. ![]() To read my 2. 0 Days No- Sugar story check here. Simple Rules. 1. No added refined sugars (white sugar, corn syrup, brown sugar etc.)2. No added artificial sweeteners (Truvia, Splenda, Nutra. Sweet, aspartame etc.)Most processed food contains added sugar, even the ones you don’t suspect like ketchup, granola, flavored yogurt, salad dressing, and potato chips. How do you identify added sugar in food? That way you’ll know how much sugar is in your food. Food manufacturers also use a lot of different names in an attempt to disguise sugar so make sure you read this article on identifying “hidden” added sugars “6. Names For Sugar”. What about naturally occurring sugars? Yes! Milk, plain yogurt, fresh vegetables and fruit contain sugar, and that’s totally okay. Eat fruit: Enjoy the natural sugar found in fruit. Make a fruit smoothie for breakfast. Try a Mango and avocado smoothie (with milk). Drink Milk or yogurt (I prefer kefir): Enjoy a yogurt smoothie as a healthy snack or a banana smoothie with kefir superfood for breakfast. ![]() Eat vegetables: Prepare a superfood green smoothie with spirulina to add protein to your diet (Spirulina Green Smoothie)Duration. You’ll be impressed by the results and, after only this short time, you won’t want to go back to eating tons of added sugar like before. What can I expect once I finish this challenge? More energy and focus: Sugar makes you feel tired. Flatten your belly: Most added sugar that you eat is converted into fat. Reduce fat, lose weight: Less sugar means less fat. Reduce your calorie intake: When you eat less sugar, the two hunger hormones start to working properly and you feel fuller after your meals. No more all- day snacking and feeling constantly hungry. Enjoy the real taste of foods: Sugar often masks the real taste of food. Coffee and tea, for example, taste so much better once you learn to ditch the sugar. What you need to do? Learn how to identify food containing sugar. My guide on “How to read food nutrition label“Be discipline, stay strong, and avoid added sugar in all forms. That means soda, sweetened beverages, candies, cookies, most breakfast cereals and processed food. No Added Sugar Recipes. Low sugar recipes can help you to avoid buying processed and fast food. Cooking your own low- sugar meals means you know exactly what you ear eating and that makes it much easier to keep your sugar intake low. Breakfast. Kefir (more about kefir here) was an amazing discovery and I love to mix it with fruit. Fruit smoothies are also an easy and quick way to have fruit in the morning. Combined with kefir, fruit provides a healthy, light start to the day and the natural sugars taste great – all in under five minutes. Add some no added sugar muesli to your bowl of fruit and kefir for the perfect breakfast, available at amazon. Recipes for Lunch & Dinner. I’ve put together all the sugar free recipes here so I could easily find and share them with you. They are easy, healthy, and of course, have no added sugar. Check the recipes, make your grocery list, and organize your meals. This will make the 2. No Sugar Days Challenge much easier. Desserts. Amazingly, reducing your sugar intake does not have to mean no desserts. ![]() ![]() You still can have great- tasting sweet treats without the high levels of added sugar. My no added sugar dessert recipes here. ![]() For 20 days we’ll avoid all food containing added sugar. To read my 20 Days No-Sugar story check here. No added refined sugars (white sugar, corn. And while her looks may have more. The 21-Day Sugar Detox is a comprehensive, yet simple and effective real-foods based program to help break the chains sugar and carbs have on you. Sugar Detox Recipes. For those of you who looking for more no- added sugar recipes, I highly recommend The 2. Day Sugar Detox by Diane Sanfilippo. Diane is a certified nutrition consultant and author of two New York Times bestselling books. The 2. 1 day Sugar Detox is a simple program to help you to avoid added sugar with real food recipes, audio support recordings, and a expertly moderated forum to clarify your doubts and answer your questions. It includes a quick start guide to teach you what you need to know before start and there are several modification guides for athletes, pregnant or breastfeeding moms, vegetarians and pescetarians.
![]() Find more about this program in my review here. How to start? Pick one day and mark it on your calendar. Buy your new no- sugar added groceries. Record your weight and measure your waist, for comparison when you finish the challenge. Start your 2. 0 No- Sugar Days Challenge. After the challenge. On your 2. 1st day I would like you to answer these questions to understand what results you have achieved and how you feel, both mentally and physically. How do you feel? How many pounds have you lost? How would you describe your energy levels? ![]() What’s the major differences you feel today? Would you recommend it to your friends? Questions and Answers. Does a can of coke contain too much sugar? One can of 1. 2 fl oz (3. The American Heart Association recommends 6 teaspoons (2. Most processed food contains added sugar. How to Avoid Sugar ?”The difference between added sugar vs natural occurring sugar? Unlike added sugars, natural sugars are present in food already. They are also accompanied by vitamins, minerals, fiber, and amino acids. As such they are healthy when consumed in moderation. Added sugars are, in contrast, not naturally occurring. They are added to food to alter its taste, texture, or simply to make you crave and buy more of it. It’s often included to make foods borderline addictive which helps increase sales and profits for food manufacturing companies. More at my recent article “Added Vs Natural Sugar”Learn more about the differences at “Added versus naturally occurring sugar – what’s the difference?”Where can I find no added sugar foods? There are healthy sugar alternatives to enjoy, fight your sugar cravings and perfect for your 2. No Sugar Days Challenge. You can find some examples at “Looking for No- Sugar foods” article. How much added sugar should I really be eating? Sugar is considered one of the main reasons for the current obesity epidemic. Diabetes Type 2: Too much sugar makes your pancreas produce a lot of insulin for long periods of time. This can cause insulin resistance. When you have insulin resistance, it gets very hard for your body to reduce high blood sugar levels which can increase the risk of developing type 2 diabetes. The more sugar you eat, the hungrier you feel: Our hunger and satiety hormones (leptin and ghrelin), are responsible for informing the brain that we are full. When we eat too much sugar, they do not work properly and we never feel full. This leads to overeating and weight gain. Get tired and sleepy: Metabolizing sugar consumes a lot of energy. That’s why you often feel tired after eating a lot of chocolate or candy. Eating less sugar will give you more energy. Heart diseases: The liver converts excess sugar into fat which raises the cholesterol levels in your blood. High “bad” cholesterol levels are a major risk factor for heart diseases. These reasons are supported by studies by The American Heart Association, Harvard University, NCBI, and American Diabetes Association. This is a short version of our full article “5 Healthy Reasons to Avoid Sugar” that you can find here. Why do I see so many different names for sugar? Today, there are, 6. This trick is used by food manufacturers to hide added sugars in food. I’ve published the list at “6. How to identify sugar on nutrition labels? Learn how to read and easily identify sugar on any nutrition label. I’ve created an easy guide called “How to Identify Sugar on Nutrition Labels”. What about cravings? During the first 3- 5 days, you’ll probably feel the temptation to eat high- sugar foods like chocolate or drink soda. That’s normal because sugar is very addictive and your body has been used to high levels of sugar for a long period. Drink water, don’t think about it, channel your energy into distracting tasks to help you forget about sugar. Have a piece of fruit for a natural sugar fix. After a couple of days, these cravings will disappear and you’ll be free of your sugar addiction. What to do if I slip? What’s done is done. Don’t look back but, instead, look forward. Continue with the challenge; tomorrow is a new day. What should I do when having lunch or dinner out? Don’t be afraid to ask the restaurant if there is added sugar in their meals. Most sauces and salad dressings contain added sugar. Grilled and boiled food are usually safe options regarding added sugar. What about sugar on coffee or tea? Please, do yourself a favor and stop adding sugar to your coffee or tea. The first time it’ll taste strange, because with no sugar, you really taste the flavor of coffee and tea. After your 3rd coffee/tea, the strange taste goes away and will start enjoying more the natural flavor of different coffees and the differences between types of tea. Do you have any no sugar added deserts? You can find them here. What about lunch and dinner, do you have any recipes? Yes, and yes! You can find all my sugar- free recipes here. What about cereals? Most cereals contain high levels of added sugar. Check the nutrition facts and find a low sugar or sugar- free cereal. You may need to visit your local health food shop to do this. Where can I find all your posts regarding no sugar diet ? All my posts about sugar are on the category “no sugar diet” and you can find all of them here. Should I use artificial sweeteners ? Artificial Sweeteners have almost zero calories so what’s wrong ? My full answer with all my thoughts and worries about artificial sweeteners explained here. Wondering if blue agave nectar can be used in place of sugar? It’s plant based and isn’t processed. Thanks. Although Agave comes from a plant and we may think it’s “natural”, the truth is that is so processed that all the natural nutrients are lost on the process of making commercial agave nectar. I’ve shared a complete article about Agave and 3 healthy alternatives to agave and sugar “Is Agave Good for You ?“. Remember: the idea here is to get rid of sugar addiction so for 2. ![]() ![]() ![]() ![]() Get Holistic Health Veggies: Beetroot, palak or spinach, green peas, rajma or kidney beans, cabbage, turnip, sweet potato and cauliflower are some vegetables that are easily available in the Indian market. If you have access to imported veggies try out broccoli, lima beans, collards and black beans. Beetroot is the best natural remedy to boost blood count, it. Cancer Tutor is a leading voice in natural cancer treatment and prevention. Let us show you around. Before viewing my diet suggestions, please understand that health begins with what you eliminate from your diet, not with what you add. Bitter apricot pips contain amygdalin, not laetrile. Few people seem to grasp the difference but it is important: (i) Apricot Kernels can contain up to 3 per cent. Manage your page to keep your users updated View some of our premium pages: google.com. Upgrade to a Premium Page. ![]() ![]() ![]() The Hidden Story of Cancer: Find Out Why Cancer Has Physicians on the Run and How a Simple Plan Based on New Science Can Prevent It By Brian S. Peskin and Amid Habib. ![]() ![]() ![]() Welcome to Ripe n Raw Organics, your top choice online organic retailer of certified organic food and health products. Operating since 2003, Ripe n Raw Organics has. Discover how you can reverse multiple sclerosis (MS) and other chronic diseases by switching to a healthy paleo diet. Before viewing my diet suggestions, please understand that health begins with what you eliminate from your diet, not with what you add. Wondering what is the Specific Carbohydrate Diet (SCD)?At SCDlifestyle.com we are experts on the SCD diet. Check out our introductory guide to SCD diet today! Kefir: The Not- Quite- Paleo Superfood. One of the key components of a strict Paleo diet is the complete elimination of dairy products. Unfortunately, this may lead to many dairy- tolerant individuals missing out on some of the most nutritious and beneficial foods on the planet. One dairy product that not only offers a wide range of vitamins and minerals, but also provides a variety of probiotic organisms and powerful healing qualities, is kefir (pronounced /k. It can be made from the milk of any ruminant animal, such as a cow, goat, or sheep. It is slightly sour and carbonated due to the fermentation activity of the symbiotic colony of bacteria and yeast that make up the “grains” used to culture the milk (not actual grains, but a grain- like matrix of proteins, lipids, and sugars that feed the microbes). The various types of beneficial microbiota contained in kefir make it one of the most potent probiotic foods available.
Besides containing highly beneficial bacteria and yeasts, kefir is a rich source of many different vitamins, minerals and essential amino acids that promote healing and repair, as well as general health maintenance. It is a good source of biotin, a B vitamin that HELPS the body assimilate other B vitamins. The complete proteins in kefir are already partially digested, and are therefore more easily utilized by the body. Like many other dairy products, kefir is a great source of minerals like calcium and magnesium, as well as phosphorus, which helps the body utilize carbohydrates, fats and proteins for cell growth, maintenance and energy. It has also been demonstrated to improve lactose digestion in adults with lactose intolerance. One study found that kefiran, a sugar byproduct of the kefir culture, may reduce allergic inflammation by suppressing mast cell degranulation and cytokine production. In one study, kefir consumption inhibited tumor growth and induced the apoptotic form of tumor cell lysis, suggesting that kefir may play a role in cancer prevention. Cow, goat, or sheep dairy are all good choices, and all types of kefir are generally very low in lactose. ![]() Raw milk kefir would be the ideal choice for anyone looking for maximum nutritional quality, but may be challenging for most consumers to find. Kefir is becoming more mainstream for health- conscious Americans, so you may be able to find full- fat, plain kefir at your local grocery store. Look for a brand with minimal additives and extra ingredients. Good commercial products include Redwood Hill Farm’s Traditional Goat Kefir and Lifeway’s Organic Whole Milk Plain Kefir. Making your own kefir at home. Finding high quality kefir at your local store may not be an option for you. In this case, you can make your own kefir at home. Making kefir is surprisingly simple, and Cheeseslave has a great instructive blog post on how to make kefir at home. You can buy kefir grains online at sites such as Culture for Health, and provided you take care of the culture, it should last indefinitely. Making kefir from raw dairy products is ideal, but if you don’t have access to raw dairy, you can use organic full- fat dairy, preferably from a grass- fed animal. For those who cannot tolerate any form of dairy, kefir can be made from coconut milk, coconut water, and even just sweetened water, which will provide many of the benefits found in dairy kefir. Kefir is a great source of vitamins, minerals, probiotics, and a variety of other unique compounds that can greatly contribute to your overall health and wellbeing. Important Notes about the Listings. RAW MILK POLICY STATEMENT: The Weston A. Price Foundation’s goals include promoting a healthy diet for people everywhere, based. I highly recommend including this nutritious superfood in your diet, even if it doesn’t fall under strict “Paleo” guidelines! Like what you’ve read? Sign up for FREE updates delivered to your inbox. I hate spam too. Your email is safe with me. And Does It Really Matter? I recently went on the Dr. Oz show to discuss my book, Your Personal Paleo Code (published in paperback as The Paleo Cure in December 2. Oz did a segment on Paleo last year with Nell Stephenson and Dr. Loren Cordain, and it got great ratings. However, the feedback the show received from their viewers was that “The Paleo Diet” as presented by Nell and Dr. Cordain was too restrictive. The producers invited me on because I consider Paleo to be more of a template than a rigid prescription, and my approach doesn’t prohibit foods that aren’t typically considered to be “Paleo”—such as full- fat dairy, white potatoes, dark chocolate, and legumes. Some people—particularly those not previously familiar with my work—were surprised to hear me tell Dr. Oz that I think eating a few servings of legumes a week is fine as long you tolerate them well. This directly contradicts Paleo dogma on legumes, which holds that we should strictly avoid them because 1) they aren’t part of our ancestral diet, and 2) they contain toxic anti- nutrients like lectin and phytic acid. But are these arguments supported by the evidence? Let’s find out. Legumes: More #Paleo than you might think! Back in November of 2. Dr. Stephan Guyenet posted an article outlining the evolutionary history of legume consumption. He demonstrates that, contrary to popular belief, legumes were part of our ancestral diet. Recent analysis of Neanderthal tooth plaque revealed that they consumed wild varieties of peas and fava beans. Guyenet also points to several contemporary hunter- gatherer groups that consumed significant amounts of legumes, including the ! Kung San of the Kalahari desert (who relied heavily on a legume called the tsin bean) and the Australian Aborigines (who extensively harvested the seeds and gum of Acacia trees, another legume). This research suggests that legumes are, in fact, “Paleo”. But even if Paleolithic people didn’t eat legumes, is that reason enough to avoid them? If it is, then shouldn’t we also strictly avoid dark chocolate, coffee, green tea, and alcohol? What about the glut of breads, muffins, packaged snacks, desserts, and even candy (no, I’m not kidding) claiming to be “Paleo” that have recently become so popular? It should be obvious that our ancestors were not baking with nut flour, chowing down on truffles or drinking “Paleo” cocktails. Yet even the most die- hard, self- identified Paleo purists typically consume at least some of these foods and beverages, and don’t seem to see a contradiction in that. Why should legumes be any different? As I’ve argued before, Paleo is best viewed as a template or a starting place,—not an inflexible, unchanging system based on (sometimes mistaken) beliefs about what our ancestors ate. Mark Sisson said something very similar in a recent blog post: The anthropological record is a framework for further examination of nutritional science; it does not prescribe a diet. A more important question to ask than whether a food is “Paleo” is how it impacts human health. Fortunately, in the case of legumes, we have a lot of modern research that can help us to answer that question. Paleo dogma on legumes holds that we should avoid them because they contain toxic anti- nutrients called lectins and phytic acid (aka phytate). Let’s take a look at each of these compounds in legumes and see if this argument holds up. Lectins. Lectins are a type of protein that can bind to cell membranes. Studies have shown that lectins can impair growth, damage the lining of the small intestine, destroy skeletal muscle, and interfere with the function of the pancreas. Sounds serious, right? Not so fast. There are several reasons that these results cannot be extrapolated to humans. First, the animals consumed very large amounts of lectins—much larger than a human would get from a varied diet which includes legumes. Second, the lectins were from raw legumes. Why is this significant? Because humans eat primarily cooked legumes, and cooking neutralizes the lectins found in most legumes. In fact, cooking legumes for as little as 1. So even if there is a small amount of lectin left after cooking, it’s unlikely that it will have a detrimental effect given the presence of simple carbohydrates in legumes that can bind to the proteins. It turns out that lectins are present in at least 5. It’s simply a reminder that almost every plant we eat contains small amounts of toxins, since this is how plants defend themselves. In the majority of cases these low levels of toxins don’t harm us, and in fact, they may even provide health benefits. For example, many of the compounds we call “antioxidants”—like polyphenols found in blueberries, dark chocolate, etc.—are actually “pro- oxidants” that cause mild oxidative stress and thus upregulate our body’s natural defense systems. This is the study often used by Paleo advocates to “prove” that legumes are dangerous. However, what is often neglected is that this study described a case of food poisoning that occurred in hospital patients who ate legumes that hadn’t been cooked properly. Some data in animals suggest that peanut lectin may contribute to atherosclerosis by stimulating the growth of smooth muscle and pulmonary arterial cells. Although herbivores like cows and sheep can digest phytic acid, humans can’t. This is bad news because phytic acid binds to minerals (especially iron and zinc) in food and prevents us from absorbing them. Phytic acid also inhibits the enzyme trypsin, which is needed for protein digestion in the small intestine. Sounds pretty bad, right? While it is true that diets high in phytic acid contribute to mineral deficiencies, it’s also true that humans can tolerate moderate amounts of it without harm (perhaps because our gut bacteria produce enzymes that break down phytate and extract the nutrients the body needs). In fact, there’s even evidence that phytic acid may have some beneficial effects. It prevents the formation of free radicals (making it an antioxidant), prevents the accumulation of heavy metals in the body, and plays a role in cellular communication. The problem with telling people to avoid legumes because they contain phytic acid is that many other foods in the diet—including “Paleo- friendly” foods—contain substantially higher amounts of phytic acid than legumes. For example, a serving of trail mix, that beloved Paleo favorite, is likely to be much higher in phytic acid than a serving of lentils. Cacao beans (chocolate) have about the same amount of phytic acid as most beans. And spinach and swiss chard are higher in phytic acid than almost any legume, nut or seed! Phytic acid in common foods (1. Remember, the dose makes the poison. High levels of phytic acid are harmful, but moderate amounts within the context of a diet that is nutrient- dense overall are not. Moreover, phytic acid only binds to certain minerals and prevents their absorption. There are many other nutrients in spinach, Swiss chard, and all other foods containing phytic acid that will still be absorbed when you eat them. It’s also important to note that phytic acid can often be at least partly broken down by certain food processing methods, such as soaking and roasting. I wrote an article a while back called “Another Reason Not To Go Nuts on Nuts” suggesting that you soak and then dehydrate or roast nuts before eating them for exactly this reason. In the case of legumes, studies have shown that soaking at room temperature for 1. F for 3 hours eliminates between 3. This is especially true if you are soaking legumes prior to consuming them. Are there any reasons we might want to limit legumes in our diet? If you’ve read this far, you might think I’m a big advocate of legumes. While they do contain beneficial nutrients and fiber (which feeds the gut flora), they are not as nutrient- dense as other Paleo foods—like organ meats, meats, fish, shellfish, eggs and vegetables—and, as I mentioned above, some of the nutrients they contain are not bioavailable due to phytic acid. But not everyone is sensitive to FODMAPs, so this isn’t a reason to avoid legumes across the board. That’s like saying that everyone should avoid shellfish because some people are allergic to them. Final thoughts and a caution about Paleo dogma. Legumes are not necessary for human health. They contain no nutrients that we can’t get from other foods—often with less trouble (i. The same can be said for many other “grey area” foods that are popular in the Paleo community, such as dark chocolate, alcohol, nut flour, and full- fat dairy (like butter and ghee). I’ve recently been criticized on social media by some defenders of “The Paleo Diet” for my comments about legumes on the Dr. They insist that legumes are “not Paleo” and that they cause harm. When I ask them for proof of these claims, they almost exclusively point to Dr. Cordain wrote the first mass market book on Paleo nutrition and has published many scientific papers on the subject, most of which I have read. I have great respect for his contribution. But the idea that a single authority is uniquely capable of interpreting the research on a topic as diverse as Paleolithic nutrition, and that their opinion is infallible and unassailable, is dogma—not science. The Merriam Webster dictionary defines dogma as “a belief or set of beliefs that is accepted by the members of a group without being questioned or doubted.” Google dictionary defines it as “a principle or set of principles laid down by an authority as incontrovertibly true.”I feel strongly that we need to guard against this, both for our own benefit and if we want Paleo to be taken seriously in the scientific community and mainstream medical establishment. We should always be ready to question even our most cherished beliefs, and prepared to change our minds in the face of new evidence. And it’s imperative that we apply the same standards of critical thinking to Paleo arguments that we do to conventional arguments. 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Buzzle.com is abuzz with information on diverse topics ranging from animals to tourism. It's your complete source for articles and categorized information. Download Free Cookbook With Weekly Mediterranean Diet Meal Plan. The new fasting diet that everyone is raving about. Learn how the 16:8 diet helps shed the pounds, with other health benefits. Fast weight loss diet for women, how to lose weight fast with fast lose weight diet, free rapid weight loss diet plans and quick weight loss tips. The Mediterranean diet is a mix of the culinary traditions of the Mediterranean sea. It's mostly a whole foods plant based diet based on fruits and veggies. Large selection of fitness articles, exercises, workout programs, diet tips and supplementation ideas for building lean muscle mass and fat loss. ![]() ![]() ![]() ![]() A number of studies have confirmed the health benefits of Mediterranean-style diet, including prevention and reversal of metabolic syndrome and more. ![]() ![]()
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