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Higher blood caffeine linked to lower fat & type 2 diabetes

Higher blood caffeine linked to lower fat & type 2 diabetes

Researchers looked into how measurements of body fat, type 2 diabetes risk, and cardiovascular risk were affected by a genetic susceptibility to high caffeine levels.

Scientists discovered a connection between less body fat and a higher risk of type 2 diabetes and a higher genetic propensity to higher caffeine levels. The findings need to be confirmed by other research.

The psychoactive chemical that is most commonly ingested worldwide is caffeine. Coffee, tea, and soft drinks are the main sources of caffeine consumption.

According to certain research, caffeine consumption is associated with reduced body mass index (BMI), decreased fat mass, and weight loss. Consuming caffeine may therefore reduce the risk of diseases like type 2 diabetes or cardiovascular disease that are connected to being overweight or obese.

However, it is unknown how much of these advantages are due to caffeine. According to one study, each additional cup of caffeinated coffee and each cup of decaffeinated coffee taken daily reduced the incidence of type 2 diabetes by 7% and 6%, respectively.

It may be possible to establish dietary guidelines to lower the risk of cardiometabolic disorders by learning more about how caffeine consumption affects their onset.

Recent studies looked into the impact of a genetic propensity for higher blood levels of caffeine. Scientists discovered a relationship between a genetic propensity for greater blood levels of caffeine and a decreased risk for type 2 diabetes.

Slower caffeine metabolism

Data from a genome-wide association meta-analysis of 9,876 people with primarily European ancestry were used by the researchers to conduct this study.

They examined two common genetic variants—CYP1A2 and AHR genes—using the data in their analysis. These genes slow down caffeine metabolism, which means that compared to people who metabolise caffeine fast, those who carry the variations need to drink less coffee to reach increased levels of caffeine in their blood. Moreover, data on body fat, type 2 diabetes risk, and cardiovascular disease risk were gathered by researchers.

In the end, the researchers discovered a relationship between reduced BMI, whole body fat mass, and a decreased risk of type 2 diabetes and genetically predicted greater blood levels of caffeine.

Further investigation revealed that weight loss was responsible for 43% of the protective effect of blood levels of caffeine on type 2 diabetes. They discovered no conclusive correlation between genetically predicted caffeine levels and cardiac diseases such ischemic heart disease, heart failure, or stroke.

Caffeine and weight loss

Dr. Dana Ellis Hunnes, an assistant professor at UCLA Fielding School of Public Health who was not involved in the study and was asked how more caffeine intake may enhance weight loss, said that it stimulates thermogenesis, or heat production, in the body.

When we burn more calories than we consume, we are more likely to lose weight and fat, she said. “Heat production promotes calorie burn.”

Caffeine promotes weight reduction by accelerating the metabolism, according to Dr. Rohini Manaktala, a cardiologist at Memorial Hermann in Houston, Texas, who was not involved in the study.

“This is a dose-dependent phenomenon, meaning that higher coffee consumption results in greater fat and calorie burning, which is reflected in weight loss,” she said. “Caffeine suppresses overeating by stifling a person’s appetite and leading to calorie deficit, which helps to avoid weight gain,” the author writes.

In order to understand how, in addition to promoting weight reduction, caffeine may lower the risk of type 2 diabetes, MNT also spoke with Dr. Mark Guido, an endocrinologist with Novant Health Forsyth Endocrine Consultants in Winston Salem, NC, who was not involved in the study.

He claimed that although there is “mixed” scientific evidence on the subject, caffeine may lower the incidence of type 2 diabetes by changing how the body uses glucose and insulin. Higher blood levels of caffeine, according to the study’s findings, may promote weight loss and lower the risk of type 2 diabetes.


Dr. Guido pointed out important flaws in the study. He explained: “It did not appear to look at elevated caffeine levels through food or drink, but rather at naturally elevated caffeine levels in those with a particular genetic propensity. It is uncertain if these results would apply to elevated caffeine levels in food or beverages.

The study, he continued, did not examine how caffeine affected people who already had type 2 diabetes; rather, it focused on lowering the chance of developing it.

The findings, according to Dr. Hunnes, “are not really causative in nature,” as they only examined the impacts of genes as opposed to the “whole person” in a randomised controlled trial.

She said, “It’s kind of like looking at in vitro, or in a test tube, issues and assuming how it will behave in a human.

In order to fully understand the clinical and health impacts of caffeine, Dr. Manaktala continued, “A more substantial randomised control trial would be desirable. Also, the study subjects were of European ancestry. Extrapolating study results to the American population as a whole becomes difficult as a result.

Genome-Wide Association Research Highlights Connections

Larsson and colleagues used Mendelian randomization to analyse data from a genome-wide association meta-analysis of 9876 people with European ancestry from six population-based investigations.

In people having the two gene variations, greater anticipated plasma caffeine levels were linked to reduced BMI, with one standard deviation more predicted plasma caffeine equating to roughly 4.8 kg/m2 in BMI (P .001).


One standard deviation higher plasma caffeine corresponded to a loss of approximately 9.5 kg in total body fat mass (P .001). The connection with fat-free body mass was not statistically significant, though (P =.17).

The FinnGen project and the DIAMANTE consortia both found genetically predicted higher plasma caffeine concentrations to be linked to a decreased risk for type 2 diabetes (odds ratio, 0.77 per standard deviation increase; P .001) and (0.84, P .001).

In total, there was an increased risk of type 2 diabetes of 0.81 (P .001) for every standard deviation increase in plasma caffeine.

Around 43% of the preventive impact of plasma caffeine on type 2 diabetes, according to Larsson and colleagues, was mediated by BMI.

They did not discover any conclusive links between the risk of any of the examined cardiovascular disease events with genetically predicted plasma caffeine concentrations (ischemic heart disease, atrial fibrillation, heart failure, and stroke).

The thermogenic response to caffeine has previously been calculated as an increase in energy expenditure of approximately 100 kcal for every 100 mg consumed daily, which could lower the risk of obesity. According to the researchers, increased satiety and reduced energy intake are two more potential mechanisms.

They state that “long-term clinical research” studying how coffee consumption affects fat mass and type 2 diabetes risk are necessary. “Randomized controlled trials are needed to determine whether noncaloric caffeine-containing beverages can help lower the risk of type 2 diabetes and obesity.”

The Swedish Research Council for Health, Working Life and Welfare, Swedish Heart Lung Foundation, and Swedish Research Council all provided funding for the study. None of the purported financial connections between Larsson, Lawrence, and Kos are pertinent.


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The natural peptide could help tackle obesity and diabetes.

The natural peptide could help tackle obesity and diabetes.

Smaller versions of proteins known as peptides can serve a variety of functions. This includes the potential to lessen the effects of ageing, reduce inflammation, or stimulate the creation of new muscle.

In 2015, scientists made the discovery of a kind of peptide known as PEPITEM and recognized its role in the adiponectin-PEPITEM pathway. It controls the onset and severity of autoimmune or chronic inflammatory disorders.

The potential for this peptide to provide a game-changing treatment for numerous diseases has just been discovered by new study in animal models.

The study suggests that the peptide may reduce the risk of type 2 diabetes and. Other illnesses are connected to obesity, like fatty liver disease.

Obesity alters the metabolism of adipose (fat) tissue significantly, damages the pancreas, reduces insulin sensitivity, and finally results in hyperglycemia (high blood sugar), which is the primary cause of type 2 diabetes.

It also causes a low-grade inflammatory response throughout the body. This encourages the infiltration of white blood cells into a variety of tissues, including visceral adipose tissue. It is a deep-lying fat deposit that surrounds organs like the liver and gut, as well as the peritoneal cavity, a thin membrane that encloses the gut.

According to a recent study, the adiponectin-PEPITEM pathway connects obesity, the related low-grade inflammatory response, and changes in the pancreas that take place before the onset of diabetes. The study was published in Clinical and Experimental Immunology.

To see if the effects of a high-fat diet on the pancreas could be avoided or even reversed, the researchers used a mouse model of obesity and a slow-release pump to inject the peptide PEPITEM.

When PEPITEM was given to mice on a high-fat diet, the researchers discovered that this significantly decreased the size of the insulin-producing cells in the pancreas. Also, the quantity of white blood cells in the visceral adipose tissue and peritoneal cavity as compared to the control group.

Small protein impacts some effects of obesity

The adiponectin-PEPITEM pathway, which is important in regulating the onset and severity of auto-immune and chronic inflammatory illnesses, is where the peptide employed in this study plays a part.

Obesity can have a variety of negative impacts on the body. This includes altering the metabolism of adipose tissue (fat), harming the pancreas, decreasing insulin sensitivity, etc. Ultimately causing the high glucose levels associated with type 2 diabetes.

But, it also triggers a low-grade inflammatory response, causing white blood cells to flow into visceral adipose tissue, which surrounds organs like the liver and gut, as well as into the area of the abdomen that houses the intestines, stomach, and liver (peritoneal cavity).

In the latest research, which was released on March 9 in the journal Clinical and Experimental Immunology, mice were administered PEPITEM in addition to a high-fat diet.

The size of the pancreatic beta cells that produce insulin was reduced in mice who received the peptide as compared to those who did not. Also, they noticed a reduction in the quantity of white blood cells in the peritoneal cavity and visceral adipose tissue.

“Our results show us that PEPITEM can both prevent and reverse the impact that obesity has on metabolism,” study author Asif Iqbal, PhD, an associate professor at the University of Birmingham’s Centre of Cardiovascular Sciences, said in the release.

The next step, he continued, is to transform these promising findings into human-useable treatments.

Reversing obesity

Dr. Christoph Buettner, an endocrinologist and professor of medicine at the Rutgers Robert Wood Johnson Medical School in New Brunswick, New Jersey, told Healthline that experts have known for many years that obesity and diabetes are connected with elevated inflammation.

In contrast, “although in mice various medications that particularly lower inflammation have demonstrated to also reduce obesity and diabetes, in humans—where obesity is also typically related with inflammation—the facts are much less clear,” he noted.

The current study’s findings imply that PEPITEM may be effective in lowering some of the negative consequences of obesity, including the growth of insulin-producing beta cells and the accumulation of white blood cells in particular regions.

Yet, mice given PEPITEM still put on weight when given a high-fat diet. The researchers added that there was “no effect” on fasting glucose tolerance or insulin resistance, both of which are impacted in type 2 diabetics.

“To me, that suggests that this is an anti-inflammatory treatment that is unlikely to have a meaningful effect on either obesity or high blood sugar,” said Buettner.

Aiding in type 2 diabetes prevention

This could “potentially be a useful additional tool for patients regarding the prevention or treatment of type 2 diabetes, especially as related to the decrease in enlargement of the beta cells,” according to Nicole Anziani, a registered dietitian, certified diabetes care and education specialist, and senior clinical manager for Cecelia Health who was not involved in the study.

For the purpose of examining PEPITEM’s effects on obesity, Anziani noted that the mice used in the study were fed a high-fat diet either before or during the administration of PEPITEM.

Anziani emphasised that it’s crucial to recognise that obesity has a complex aetiology, which means it can be brought on by a variety of variables and isn’t always related to a high-fat diet. Moreover, Anziani emphasised that obesity was “more than just a biological phenomenon.”

Discovering the root of obesity

While it’s great that there are more options for patients to help with the biochemical aspects of obesity and preventing systemic inflammation, especially when there may already be pancreatic damage present, Anziani told us that it’s also crucial to acknowledge the behavioural and social aspects related to the development of obesity and other related ailments.

To properly understand these pathways, she continued, “additional research into the relationship between inflammation and obesity is still needed.” “Although this therapeutic strategy is being examined to get to the underlying cause of obesity-related disorders,” she noted.

While stating that “additional studies would be required,” Dr. Bosa-Osario concurred and said that “the findings appear encouraging.”

PEPITEM might be a useful treatment target for additional causes, he added. “While the body can make a bioprotein comparable to PEPITEM, it can be made in a lab and administered to patients. He remarked, “That’s exciting.

Currently authorised effective weight loss medications

Several medications have previously been approved to treat obesity, but more research is required to determine whether PEPITEM will be useful in the management of illnesses linked to obesity, such as type 2 diabetes.

This contains semaglutide, a type of medication known as a GLP-1 agonist (brand names Ozempic, Wegovy, and Rybelsus). Those who took semaglutide in clinical trials saw weight loss and a decrease in inflammation. In one trial, participants lost up to 14.9% of their starting weight.

Yet according to Buettner, “it does not imply that [these drugs] function by reducing inflammation” because they aren’t often thought of as anti-inflammatory medications. As an alternative, “they function in the brain to decrease appetite and balance the autonomic nerve system,” he said.

Some medications also have side effects, including nausea, diarrhoea, vomiting, and stomach pain. Buettner is therefore concerned about whether people will be able to handle these medications over the long term, which may be necessary to assist people in maintaining a healthy weight throughout their lives.

That’s why other medications to treat obesity are still needed, he added, including ones that function through different mechanisms than GLP-1 agonists and don’t have the adverse effects of those treatments.

According to Buettner, “for now, the tolerance for the adverse effects is still high, but with time, patients may become dissatisfied with the [lower enjoyment of eating food].”


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Benefits and side effects of weight gain capsules.

Benefits and side effects of weight gain capsules.

While many people struggle with weight loss, others battle weight gain. There are good and bad methods to go about improving your strength, developing a more muscular physique, or getting back to a healthy weight after a large weight loss. While not completely risk-free, weight gain supplements and pills may be useful in some circumstances. Focus on eating a healthy diet to gain weight and doing the right kind of exercise to help you reach your goals.

Despite common assumption, not everyone desires eternal thinness, and not everyone puts on weight simply by smelling french fries. Some people find it difficult to gain weight, while others simply like to have well-toned bodies.

Whichever group you belong to, the greatest weight gain pills are the perfect option for you. You can easily reach your optimum weight if you use these appetite suppressants to gain weight.

What are weight gain pills?

Medications recommended by a doctor and over-the-counter supplements both fall under the category of “weight gain medicines.” Despite the fact that over-the-counter goods frequently lack scientific support and are largely unregulated, supplements assert that they encourage safe and natural weight growth.

Consult a healthcare professional to assess the ideal weight range for your health and lifestyle if you’re unsure whether you should aim to gain weight. You should also ask them for guidance about weight-gain supplements. Not everyone should take these supplements.

Prescription Medication for Weight Gain

Anabolic steroids are a component of prescription weight-gain medications. If you have lost a lot of weight and are underweight as a result of a disease like cancer or muscular dystrophy, your doctor could think about prescribing steroids to you.

Bodybuilders and athletes may utilise prescription medicines illegally to bulk up and improve performance. There are numerous health dangers associated with the improper use of anabolic steroids, some of which are very serious. You must only use these medications under a doctor’s supervision.

How Medicines cause weight gain?

Weight gain brought on by medications might have various root reasons. Your appetite may be increased by some medications. You eat more as a result, putting on weight. Your body’s metabolism may be impacted by some medications. Your body burns calories more slowly as a result. You might retain water as a result of some medications. Even if you don’t gain more fat, this causes you to weigh more. The way your body stores and absorbs sugars and other nutrients may be impacted by different medications.

You could be less likely to exercise if a medication makes you feel exhausted or out of breath. Weight gain may result from this. Researchers are unsure of precisely what causes the weight gain when taking some medications.

Drugs that could result in weight gain include:

  • medications for diabetes, including sulfonylureas, thiazolidinediones, and insulin
  • Haloperidol, clozapine, risperidone, olanzapine, quetiapine, and lithium are antipsychotic medications.
  • Amitriptyline, imipramine, paroxetine, escitalopram, citalopram, mirtazapine, and sertraline are examples of antidepressants.
  • medications for epilepsy such as gabapentin, valproate, divalproex, and carbamazepine
  • Prednisone and other steroid hormone drugs, as well as birth control pills
  • medications that lower blood pressure, such as beta-blockers like propranolol and metoprolol

It’s significant to remember that not all of these types of medications result in weight gain. For instance, the diabetes medication metformin may prevent you from gaining weight. Topiramate, a medication for migraines and seizures, can also aid in weight loss.

Symptoms and side effects.

You may have noticed that since starting your medication, you have put on a few pounds. Sometimes, this takes place quickly. Other times, however, it proceeds more gradually. It’s possible that you won’t realise you’ve put on weight until your doctor tells you about it at an appointment.

You can experience other symptoms, depending on the reason for your weight increase. For instance, it can be more difficult for you to exercise or you might have a greater hunger. Even so, you might not always experience these other signs.

Being overweight increases the chance of developing or makes existing health issues worse, including:

  • decreased glucose tolerance or diabetes
  • Arthritis
  • elevated blood pressure
  • Heart condition
  • Stroke
  • Slumber apnea
  • liver illness
  • specific lung diseases
  • Infertility
  • specific cancers
  • psychological difficulties

Your healthcare practitioner will assist you in weighing the benefits and drawbacks of the medicine.


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Know how antibiotics can affect your body weight.

Know how antibiotics can affect your body weight.

It is frequently stated that there is no magic weight-loss medicine. However, a recent University of Chicago study that looked at how the immune system, gut flora, and food. They suggested that the same type of medication used to treat ear infections and strep throat may also be useful in helping us lose excess weight.

According to study researcher of the University of Chicago MD-PhD, the findings point to a potential link between weight gain. Also, the types of bacteria found in the gut, which suggests that in the future, antibiotics that kill bacteria may join diet and exercise in the fight against obesity.

What are Antibiotics?

Antibiotics are potent drugs that treat some diseases and can even save lives. They either kill germs or prevent them from multiplying.

The immune system can usually eliminate bacteria before they grow and produce symptoms. Even if symptoms appear, the immune system is typically able to handle and ward off the infection. This is because white blood cells (WBCs) destroy harmful germs.

However, occasionally there are too many dangerous germs for the immune system to completely eliminate. The usage of antibiotics is appropriate here.

Penicillin was the original antibiotic. Ampicillin, amoxicillin, and penicillin G are just a few examples of penicillin-based antibiotics that are still readily available and have been used for many years to treat a range of illnesses.

Modern antibiotics come in a variety of forms, but in the US, they are often only available with a prescription. Over-the-counter (OTC) creams and ointments contain topical antibiotics.

Antibiotics and weight loss

Our bodies naturally create lymphotoxin, which controls the immune system’s role in promoting the growth of some types of bacteria (specifically, the kind that encourages weight gain) in the stomach. And we consume some bacteria: Probiotics, often known as beneficial bacteria, are an increasingly well-liked addition to foods like probiotic yoghurt and pills.

Probiotics, often known as beneficial bacteria, are an increasingly well-liked addition to foods like probiotic yoghurt and pills.

According to certain professionals, antibiotics may be specifically formulated to encourage weight reduction. Since they can simultaneously boost the growth of some bacteria while inhibiting the growth of other bacteria. However, there are more than 500 different bacterial strains in the intestine, and it is yet unclear which specific strains prevent weight growth. Only then may these bacteria be used to combat fat.

Antibiotics and weight gain

Surprisingly, scientists have been aware that antibiotics contribute to weight growth for more than 70 years. According to a 1955 New York Times article, the pharmaceutical corporation Pfizer actually sponsored a contest among its animal feed salesmen to determine who could put on the most weight. These men got onto a scale in front of a crowd in a hotel ballroom after eating food spiked with antibiotics.

Antibiotics have been linked to weight gain, and this is supported by data as well as anecdotes. Numerous studies all support the same conclusion. For instance, a 2018 study that compiled more than 12 studies involving more than 500,000 kids found that infants who received antibiotics were more likely to be overweight. These weight gains persist into adulthood, according to a more recent study that was published in Nature Reviews Endocrinology.


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What happens when you take Xenical to treat Obesity?

What happens when you take Xenical to treat Obesity?


Obesity is a complex disease characterised by an excess of body fat. Obesity is more than just a cosmetic issue. It is a medical condition that raises the risk of developing other diseases and health issues, such as heart disease, diabetes, high blood pressure, and certain cancers.

Some people struggle to lose weight for a variety of reasons. Obesity is typically caused by a combination of inherited, physiological, and environmental factors, as well as dietary, physical activity, and exercise choices.

Reports about Obesity

Following are some recent WHO global estimates.

  • In 2016, over 1.9 billion adults aged 18 and up were overweight. Over 650 million of these adults were obese.
  • 39% of adults aged 18 and up were overweight (39% of men and 40% of women), in 2016.
  • Approximately 13% of the world’s adult population (11% of men and 15% of women) in 2016 were obese.
  • Between 1975 and 2016, the global prevalence of obesity nearly tripled.
  • An estimated 38.2 million children under the age of five were overweight or obese in 2019. Overweight and obesity, once thought to be a problem only in high-income countries, are now on the rise in low- and middle-income countries, particularly in urban areas.
  • Since 2000, the number of overweight children under the age of five has increased by nearly 24% in Africa. In 2019, Asia was home to nearly half of all children under the age of five who were overweight or obese. Over 340 million children and adolescents aged 5 to 19 in 2016 were overweight or obese.

Causes of Obesity

Obesity and overweight are caused by an energy imbalance between calories consumed and calories expended. There has been worldwide:

  • an increase in the consumption of energy-dense foods high in fat and sugars; 
  • and an increase in physical inactivity as a result of the increasingly sedentary nature of many types of work, changing modes of transportation, and increasing urbanisation.

Environmental and societal changes associated with development, as well as a lack of supportive policies in sectors such as health, agriculture, transportation, urban planning, environment, food processing, distribution, marketing, and education, frequently cause changes in dietary and physical activity patterns.


Orlistat is a medical drug, available to us under the brand name Xenical that belongs to a class of medication called Lipase inhibitors. This medicine is used to promote weight loss by decreasing the amount of fat that is absorbed in your intestine, generally dietary. It works by breaking the dietary fat into smaller compounds so that it can be used or stored for future energy. 

Xenical is available to us in a form of pill that must be taken by mouth with or without food as per your doctor’s prescription. The dosage is based on your medical condition, its response to the treatment, and other medicine that you may be taking along with Xenical. Your doctor may start the dosage low and may increase it gradually after some while. Take the medicine at the same time daily to get the most benefits from it. Do not increase the dosage or take it more often than prescribed. Contact your doctor in case of any confusion or exception associated with medication.

Side effects of Xenical

Common side effects an individual may observe while medicating with Xenical are oily spotting, intestinal gas discharge, several bowel movement disorders, may occur. Inform the doctor if these conditions persist or get worse.

There are some serious side effects which must be informed to the doctor right away if observed such as blurred vision, dark urine, stomach/abdominal pain, eyes/skin yellowing, easy bruising/bleeding, symptoms of kidney stones, etc.

Also, there are some severe allergic reactions involved with this medicine which require immediate medical attention if observed such as severe dizziness, facial itching/swelling, trouble breathing, rashes, etc.

Precautions before using Xenical

Tell your doctor or pharmacist if you are allergic to orlistat or if you have any other allergies before taking it. Inactive ingredients in this product may cause allergic reactions or other problems. More information can be obtained from your pharmacist.

Inform your doctor or pharmacist of your medical history, particularly of:

  • a digestive problem (chronic malabsorption syndrome),
  • kidney stones/problems (such as calcium oxalate kidney stones, hyperoxaluria),
  • an underactive thyroid (hypothyroidism),
  • seizures,
  • anorexia nervosa/bulimia,
  • HIV infection,
  • a gall bladder problem (cholestasis).

Also, inform your doctor or dentist about all of the products you use before having surgery (including prescription drugs, nonprescription drugs, and herbal products).

If you have diabetes, losing weight may help you control your blood sugar levels. Check your blood sugar levels on a regular basis anda report the results to your doctor. Your diabetes medication, exercise programme, or diet may need to be adjusted by your doctor.

This medication should not be taken while pregnant. Weight loss has no potential benefits for pregnant women and may harm the unborn child. Inform your doctor right away if you become pregnant or suspect you are pregnant.


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What happens to your body during Paleo diet?

What happens to your body during Paleo diet?

What is Paleo diet?

There are a number of dietary plans that claim to replicate the foods that people may have eaten during the Paleolithic era. This lasted approximately 2.5 million to 10,000 years ago. The Paleo Diet is based on the theory that eating like a caveman could lead to weight loss.

In spite of the fact that it’s impossible to know what human ancestors ate in different parts of the world, researchers believe that they ate whole foods. As a result of following a whole food-based diet and being physically active, hunter-gatherers are thought to have had lower rates of lifestyle diseases such as obesity, diabetes, and heart disease.

According to several studies, this diet can significantly reduce weight (without counting calories) and improve health.

How it works?

Low-glycemic fruits and vegetables are emphasized by the diet’s proponents. Paleo diet enthusiasts disagree on what foods were available at the time, how diets varied according to region (e.g., tropical vs. Arctic), how modern fruits and vegetables are not as wild as their prehistoric counterparts, and what foods are included/excluded from the diet. Paleo diets differ widely due to these differences.  

Paleo diet foods.

Foods to include:

Recommendations vary among commercial paleo diets, and some diet plans have stricter guidelines than others. In general, paleo diets follow these guidelines. The Paleo diet, also referred to as the caveman or Stone-Age diet, includes the following as their foods.

  • Grass-fed meat:choosing grass-fed is healthier for you, the environment and closer to what our ancestors ate.
  • Fish and seafood: choose wild-caught
  • Fresh fruits and veggies
  • Eggs
  • Nuts and seeds
  • Healthy oils: olive, walnut, flaxseed, macadamia, avocado, coconut
  • Meats and sea foods: Chicken, Salmon, Tuna, Bacon, Turkey, Cod, Beef, etc.

Foods to avoid:

This diet prohibits the consumption of processed foods. Since our prehistoric ancestors hunted-gatherers, not farmers, we can say goodbye to wheat and dairy, along with other grains and legumes (such as peanuts and beans).

There are several other food and products to avoid such as:

  • All dairy products, including milk, cheese, yogurt, and butter
  • Cereal grains, such as wheat, rye, rice, and barley
  • Legumes, like beans, peanuts, and peas
  • Starchy vegetables, such as potatoes and sweet potatoes
  • Sweets, including all forms of candy as well as honey and sugar
  • Artificial sweeteners
  • Sugary soft drinks and fruit juices
  • Processed and cured meats, such as bacon, deli meats, and hot dogs
  • Highly processed foods

Medical results:

The paleo diet has been compared to other eating plans, such as the Mediterranean Diet and the Diabetes Diet, in a number of randomized clinical trials. It appears that a paleo diet may provide some benefits when compared with diets containing fruits, vegetables, lean meats, whole grains, legumes, and low-fat dairy products. The benefits may include:

  • Promotes healthy blood glucose.
  • Improved insulin sensitivity.
  • Lower blood pressure.
  • Weight management including reduced waist circumference.
  • Improved cholesterol balance.
  • Improved satiety.
  • Lower all-cause mortality.
  • Lower triglycerides
  • Better appetite management


  • It is possible to lose weight or maintain your weight by following a paleo diet. There may also be other health benefits associated with it. As of yet, no long-term clinical studies have been conducted on the diet’s benefits and potential risks.
  • If you get enough exercise and eat a balanced, healthy diet containing plenty of fruits and vegetables, you may achieve the same health benefits.


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What are top 5 fruits that helps in weight loss?

What are top 5 fruits that helps in weight loss?

Getting rid of dessert, which is seemingly ubiquitous, is a big challenge for many people who want to lose weight. Perhaps a coworker brought donuts in for the team or the grocery checkout aisle seems to beckon you with candy bars. In addition, when the holidays are here, all bets are off. Setting goals is like completing an obstacle course.

Achieving weight loss and keeping it off can be a challenge. Since weight loss involves exercise, healthy eating, and giving up a lazy lifestyle, most people struggle to enjoy their journeys. Some people try to lose excess weight and maintain a lean body only through a well-balanced diet. Nutrition, protein, and fibre should be included in your diet. Enjoying your new diet can make weight loss fun.

There is more to losing weight than just eating less or fewer meals. Following a healthy diet is the most effective way to lose those unwanted pounds. Including fruit in your diet is one of the best ways to start a healthy lifestyle.

Weight loss buddy- FRUITS???

When it comes to finding and maintaining a healthy weight, fiber and protein are powerful fillers. You should be eating all that grilled chicken and seared tuna to keep your liver healthy. This is why you have been steaming crispy broccolini and roasting cauliflower. You’ve got some good stuff there.

You might even have heard internet “experts” telling you to stick to lean proteins and vegetables and to avoid fruit because it’s loaded with calorie-laden, waist-expanding sugar. WELL, THAT’S NOT TRUE. Yes, fruits does contain sugar, but it’s not added sugar, the kind which is found in so many processed foods.

Natural snacks such as fruit offer vitamins, fiber, and other nutrients that support a healthy diet. As a result of its low calorie and high fiber content, fruit may also reduce weight loss efforts. Fruits contain minimum amount of fat, which is why they are the ideal addition to your weight loss diet.

Fruits that helps in weight loss

1. Banana 🍌

Banana is one of the most commonly found fruit available almost all over the world. This yellow/green fruit is favourite among gym addicts due to its high-calorie content. This fruit is high in calories and is a great source of nutrient booster.

It is loaded with several essential nutrients such as potassium, manganese, magnesium, antioxidants, vitamins, and fibre. Banana is known to regulate insulin level in the body which make it an ideal and favourable fruit snack for people dealing with diabetes. Also been an anti-cholestrol, this fruit is known for its weight loss feature due to its ability to make consumer feel full after its intake which reduces the unnecessary craving post meal. This could result in weight loss.

2. Apple 🍎

An Apple a day keeps the doctor away‘ as well as it keeps unnecessary weight gain away. Apple been one of the most famous and nutritional fruit also assist in weight loss. All thanks to its low-calorie and high fibre content. This fruits alike banana make you feel full and also keeps you awake.

Having this fruit with the first meal of your day will keep you active throughout the day. Apples have a special feature of keeping you away without any caffeine intake. Eating it whole can assist in keeping your appetite in control and reduce hunger causing weight regulation.

3. Watermelon 🍉

Melons are one of the most popular fruit generally knwon for its taste and appearance. Little do people known that due to its low calorie content and high water content, they are very weight loss friendly.

Although poor in calories, melons are rich source of essential minerals and vitamins such as fiber, potassium, and antioxidants, such as vitamin C, beta-carotene, and lycopene. Fruits with high water content are known for help you shed extra weight.

4. Kiwifruit 🥝

Kiwifruits are small, brown fruits with bright green or yellow flesh and tiny black seeds. Been a nutrition dense fruit, kiwis are an excellent source of vitamin C, vitamin E, folate, and fiber, making it a superfood among all weight loss fruits.

As per studies, people consuming 2 kiwifruit for 12 weeks experience reduction in their belly size. Also, this fruit have a low glycaemic index, making them suitable for people with diabetes as well. Kiwifruit has other benefits too apart from weight loss such as improved cholesterol, improved gut health, reduced blood pressure, and prevention of heart diseases.

5. Avocado 🥑

Grown in warn climate, Avocados are calorie dense and fatty fruit. This fruit is one of the most calorie-dense fruit available in the nature. About 100 gram of avocado is capable to provide 160 calories in our body. However, despite of been a great source of calorie, avocado is known to promote weight loss.

As per studies, overweight people ate a diet containing 200gm avocado or 30gm of other fats such as margarine and oils. Both the group reported weight loss which clearly indicated that avocados are smart choice in reducing weight. This fruit causes a feeling of fullness which decreases appetite and improves cholesterol levels.


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Is Ketogenic diet really effective for weight loss?

Is Ketogenic diet really effective for weight loss?

The ketogenic diet (or keto diet) is generally a low carb, high fat diet with many health benefits. Several studies indicate that this type of diet can help you lose weight and improve your health. Diets high in ketones may even protect against diabetes, cancer, epilepsy, and Alzheimer’s.

What is a Ketogenic diet?

Ketogenic diets are low-carb diets (such as the Atkins diet). The goal is to get more calories from protein and fat and less from carbohydrates. The carbs that are easy to digest, like sugar, soda, pastries, and white bread, are the ones you cut back the most on.  

By reducing carbohydrate intake drastically, fat is replaced. When you reduce carbs, your body enters a state called ketosis. As a result, your body burns fat extremely efficiently for energy. Additionally, it converts fat into ketones in the liver, which can supply energy to the brain. Diabetes and insulin levels can be reduced significantly by ketogenic diets. In addition, the increase in ketones has some health benefits.

Types of ketogenic diet.

The type of ketogenic diet is generally classified on the bases of ratio between diet followed for respective days with intake of nutrient content.

  • Standard ketogenic diet (SKD): This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs.
  • Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
  • Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
  • High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

The information demonstrated above is represented by standard and high proteion keto diet study. During a cyclical ketogenic diet, or targeted ketogenic diet, a bodybuilder or athlete can lose weight while gaining muscle.

How does Ketogenic diet works?

When you consume less than 50 grams of carbohydrates a day, your body eventually runs out of fuel (blood sugar) that it can use. It usually takes three to four days. Your body will then break down protein and fat for energy, which can lead to weight loss. This is known as ketosis. Despite the fact that the ketogenic diet targets weight loss rather than health, it should be noted that it is a short-term diet. 

Who uses Ketogenic diet?

Generally, ketogenic diet is carried out by people who intend to loose weight and get their body in shape. Obese and fat people are major part of this health practise. However, ketogenic diet is a kind of diet that not only help with fatloss but also help in improving several disordered medical condition of a human body.

This practise is likely to improve several condition such as epilepsy, brain disease, heart disease, acne, cancer, diabetes, other nervous system diseases, and more. However, more research on these field are necessary before adopting.

Side effects

Although ketogenic diet is totally safe for most of the people, an individual may experience some initial side effects which is caused while your body adapts to the schedule. Several cases of side effects have been reported by the practising individuals but those effects can hardly last for no more than few days. Following are some of the common and uncommon side effects observed during ketogenic diet initial days.

  • Vomiting
  • constipation
  • nausea
  • diarrhea
  • disconfort in digestion
  • low energy and mental health
  • issue while sleeping
  • increase in hunger
  • reduction in physical performance, etc.

An individul can minimize these temporary side effects by linearly decreasing the carb intake in their diet rather than sudden absence. This will help the body to adapt the diet and lifestyle more smoothly with minimal side effects.

Cautions and Contraindications

In case of pancreatitis, liver failure, fat metabolism disorders, primary carnitine deficiency, carnitine palmitoyltransferase deficiency, carnitine translocase deficiency, porphyrias, or pyruvate kinase deficiency, the ketogenic diet is contraindicated. Keto diets rarely cause false positive breath alcohol tests.

A false positive alcohol breath test can occur when acetone in the body is converted to isopropanol by hepatic alcohol dehydrogenase because ketonemia causes acetone to be reduced in the body to isopropanol. 


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