Raising BMR and quality calories before restricting makes a lot of sense for those who trying to lose weight.
I know someone like this and this young lady is obese! Starving clearly hasn't worked for her.
I think it's prudent here to bring up Mercola's recent substacks on the fat to carb ratio(Randal Cycle) and the importance of eliminating seed oils. To raise BMR you need to get the mitochondria producing ATP. you need to eat enough simple carbs to provide the glucose your body needs, eliminate complex carbs and keep the fat intake below 30% so you are producing a lot of ATP.
Focus on whole organic foods. Get engaged in activities whether they're growing your own food, cleaning house and yards, a hobby or sport. Exercising just to exercise is boring. Most people aren't going to do it, but if their mind is engaged with an objective, it will drive them to physical activity.
Long-term studies in animal models have also shown that diets based on high-GI starches promote weight gain, visceral adiposity, and higher concentrations of lipogenic enzymes than isoenergetic, macronutrient- and micronutrient-controlled diets with a Low GI starch. In a study of healthy pregnant women, a high-GI diet was associated with higher term weight than a nutrient-balanced, low-GI diet. In a study of diet and complications of type 1 diabetes, overall dietary GI was an independent predictor of waist circumference in men. Functional foods have been studied as a means to improve weight control in those who lead a healthy lifestyle. Functional foods have been evaluated for their effectiveness as therapies for obesity in two ways: first are foods that reduce appetite and increase pleasure, and another are foods that increase thermogenesis. Nutraceutical therapies are currently being widely investigated as potential treatments for obesity and weight loss. Low-glycemic carbohydrates, chromium, and green tea extract are among the substances that have been shown to promote weight loss.
A high dietary GI is associated with increased odds of NAFLD in subjects with T2DM. Studies also indicate that high glycemic index and glycemic load were associated with an increased risk of mortality from CVD and stroke.
Interesting analysis to enhance metabolic health while maintaining an adequate weight. Many overweight or obese people exceed their energy needs but do not meet their vitamin and mineral needs. People with obesity are at risk for several micronutrient deficiencies, including insufficiency in iron, calcium, magnesium, zinc, copper, folate, and vitamins A, B 12, C, D, and E. Poor diet quality and excessive consumption of high-calorie, low-nutrition foods and added sugars are considered major contributors to nutrient deficiencies in the U.S. Poor diet quality and Micronutrients cause mitochondrial dysfunction and increase the risk of chronic and degenerative diseases.
In the analysis of micronutrient intake from both diet and supplements, people who maintained weight loss met recommendations for most micronutrients and were significantly more likely than people with obesity and stable weight to meet with the estimated average requirements of copper, magnesium, vitamin A, riboflavin, vitamin B6 and vitamin C. In a previous study, women who maintained weight loss in the National Weight Control Registry were found to have a significantly higher intake of vitamins A and C and calcium compared to adult women in NHANES III. Adequate intake of antioxidants such as vitamins A, C, and E has been associated with a lower risk of atherosclerosis and improved glucose metabolism and insulin resistance. Adequate dietary intake of vitamin B has been shown to be important in cognitive function and is associated with a lower risk of dementia and depression. A higher level of magnesium has been associated with a lower risk of cardiovascular disease, mortality from ischemic heart disease, incidence of diabetes. Most people maintaining weight loss (76.6%) and people with obesity and stable weight (68.6%) reported taking supplements in the past year.
Long-term weight loss maintenance was associated with a healthier dietary pattern, including consumption of foods with higher micronutrient density. People maintaining weight loss reported less sitting time than people with obesity and stable weight and a high-quality diet in various food retail settings. Studies evaluating the effectiveness of high-protein diets to improve the maintenance of weight loss report beneficial effects in the short term, which however dissipate over time
This review analyzes the main deficiencies associated with obesity, its clinical consequences and the evidence on possible supplementation. Iron; vitamins A, B, C, D and E; folic acid; zinc; and copper deficiencies represent the most common deficient microelements. The relationship between obesity and multiple micronutrient deficiencies is still unclear and different mechanisms have been proposed. The most relevant deficits and their causes are summarized in Table 3. In Figure 3, a flow chart is proposed for the early diagnosis and monitoring of micronutrient deficiency in the obese patient to limit the adverse effects related to malnutrition.
Tambien considerar la resistencia a la insulina y la obesidad. Las dietas ricas en índice glucemco (IG) y carga glucemica y GL pueden inducir o exacerbar la RI, mientras que las dietas bajas en IG y GL parecen aumentar la sensibilidad a la insulina y mejorar el control glucémico. Estos resultados positivos pueden atribuirse a interacciones directas con la homeostasis de la insulina y la glucosa o a efectos indirectos a través de una mejor composición corporal y control del peso.
El consumo de granada redujo significativamente la glucosa en sangre en ayunas (FBG) y la insulina en ayunas. El consumo de granada redujo significativamente la hemoglobina A1c y la evaluación del modelo homeostático para la resistencia a la insulina. Según la FBG inicial, los pacientes con prediabetes y diabetes tuvieron más mejoras después de la ingesta de granada.
Long-term studies in animal models have also shown that diets based on high-GI starches promote weight gain, visceral adiposity, and higher concentrations of lipogenic enzymes than isoenergetic, macronutrient- and micronutrient-controlled diets with a Low GI starch. In a study of healthy pregnant women, a high-GI diet was associated with higher term weight than a nutrient-balanced, low-GI diet. In a study of diet and complications of type 1 diabetes, overall dietary GI was an independent predictor of waist circumference in men. Functional foods have been studied as a means to improve weight control in those who lead a healthy lifestyle. Functional foods have been evaluated for their effectiveness as therapies for obesity in two ways: first are foods that reduce appetite and increase pleasure, and another are foods that increase thermogenesis. Nutraceutical therapies are currently being widely investigated as potential treatments for obesity and weight loss. Low-glycemic carbohydrates, chromium, and green tea extract are among the substances that have been shown to promote weight loss.
A high dietary GI is associated with increased odds of NAFLD in subjects with T2DM. Studies also indicate that high glycemic index and glycemic load were associated with an increased risk of mortality from CVD and stroke.
Raising BMR and quality calories before restricting makes a lot of sense for those who trying to lose weight.
I know someone like this and this young lady is obese! Starving clearly hasn't worked for her.
I think it's prudent here to bring up Mercola's recent substacks on the fat to carb ratio(Randal Cycle) and the importance of eliminating seed oils. To raise BMR you need to get the mitochondria producing ATP. you need to eat enough simple carbs to provide the glucose your body needs, eliminate complex carbs and keep the fat intake below 30% so you are producing a lot of ATP.
Focus on whole organic foods. Get engaged in activities whether they're growing your own food, cleaning house and yards, a hobby or sport. Exercising just to exercise is boring. Most people aren't going to do it, but if their mind is engaged with an objective, it will drive them to physical activity.
Long-term studies in animal models have also shown that diets based on high-GI starches promote weight gain, visceral adiposity, and higher concentrations of lipogenic enzymes than isoenergetic, macronutrient- and micronutrient-controlled diets with a Low GI starch. In a study of healthy pregnant women, a high-GI diet was associated with higher term weight than a nutrient-balanced, low-GI diet. In a study of diet and complications of type 1 diabetes, overall dietary GI was an independent predictor of waist circumference in men. Functional foods have been studied as a means to improve weight control in those who lead a healthy lifestyle. Functional foods have been evaluated for their effectiveness as therapies for obesity in two ways: first are foods that reduce appetite and increase pleasure, and another are foods that increase thermogenesis. Nutraceutical therapies are currently being widely investigated as potential treatments for obesity and weight loss. Low-glycemic carbohydrates, chromium, and green tea extract are among the substances that have been shown to promote weight loss.
A high dietary GI is associated with increased odds of NAFLD in subjects with T2DM. Studies also indicate that high glycemic index and glycemic load were associated with an increased risk of mortality from CVD and stroke.
https://www.sciencedirect.com/science/article/pii/S000291652305829X (2002).-
https://www.scielo.br/j/aem/a/6Gz5X9S6JPdg3BXt36kWkpd/ (2015).—
https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2023.1228072/ful (2023).--l
https://www.sciencedirect.com/science/article/abs/pii/S0261561423002728 (2023).--
https://www.taylorfrancis.com/chapters/edit/10.1201/9781003395737-5/functional-foods-management-weight-loss-obesity-khemchand-surana-ashwini-shelke-tushar-lokhande-sunil-mahajan (2024) .--
Interesting analysis to enhance metabolic health while maintaining an adequate weight. Many overweight or obese people exceed their energy needs but do not meet their vitamin and mineral needs. People with obesity are at risk for several micronutrient deficiencies, including insufficiency in iron, calcium, magnesium, zinc, copper, folate, and vitamins A, B 12, C, D, and E. Poor diet quality and excessive consumption of high-calorie, low-nutrition foods and added sugars are considered major contributors to nutrient deficiencies in the U.S. Poor diet quality and Micronutrients cause mitochondrial dysfunction and increase the risk of chronic and degenerative diseases.
In the analysis of micronutrient intake from both diet and supplements, people who maintained weight loss met recommendations for most micronutrients and were significantly more likely than people with obesity and stable weight to meet with the estimated average requirements of copper, magnesium, vitamin A, riboflavin, vitamin B6 and vitamin C. In a previous study, women who maintained weight loss in the National Weight Control Registry were found to have a significantly higher intake of vitamins A and C and calcium compared to adult women in NHANES III. Adequate intake of antioxidants such as vitamins A, C, and E has been associated with a lower risk of atherosclerosis and improved glucose metabolism and insulin resistance. Adequate dietary intake of vitamin B has been shown to be important in cognitive function and is associated with a lower risk of dementia and depression. A higher level of magnesium has been associated with a lower risk of cardiovascular disease, mortality from ischemic heart disease, incidence of diabetes. Most people maintaining weight loss (76.6%) and people with obesity and stable weight (68.6%) reported taking supplements in the past year.
Long-term weight loss maintenance was associated with a healthier dietary pattern, including consumption of foods with higher micronutrient density. People maintaining weight loss reported less sitting time than people with obesity and stable weight and a high-quality diet in various food retail settings. Studies evaluating the effectiveness of high-protein diets to improve the maintenance of weight loss report beneficial effects in the short term, which however dissipate over time
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950482/ (2019).—
https://scielo.isciii.es/scielo.php?pid=S0212-16112022000400015&script=sci_arttext&tlng=en (2022).--
https://onlinelibrary.wiley.com/doi/abs/10.1002/oby.23148 (2021).
https://europepmc.org/article/med/32542589 (2020).--
https://www.sciencedirect.com/science/article/abs/pii/S221226722400145X (2024).--
This review analyzes the main deficiencies associated with obesity, its clinical consequences and the evidence on possible supplementation. Iron; vitamins A, B, C, D and E; folic acid; zinc; and copper deficiencies represent the most common deficient microelements. The relationship between obesity and multiple micronutrient deficiencies is still unclear and different mechanisms have been proposed. The most relevant deficits and their causes are summarized in Table 3. In Figure 3, a flow chart is proposed for the early diagnosis and monitoring of micronutrient deficiency in the obese patient to limit the adverse effects related to malnutrition.
https://www.mdpi.com/2227-9067/10/4/695 (2023).---
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Tambien considerar la resistencia a la insulina y la obesidad. Las dietas ricas en índice glucemco (IG) y carga glucemica y GL pueden inducir o exacerbar la RI, mientras que las dietas bajas en IG y GL parecen aumentar la sensibilidad a la insulina y mejorar el control glucémico. Estos resultados positivos pueden atribuirse a interacciones directas con la homeostasis de la insulina y la glucosa o a efectos indirectos a través de una mejor composición corporal y control del peso.
https://www.mdpi.com/2072-6643/16/3/399 (2024).--
El consumo de granada redujo significativamente la glucosa en sangre en ayunas (FBG) y la insulina en ayunas. El consumo de granada redujo significativamente la hemoglobina A1c y la evaluación del modelo homeostático para la resistencia a la insulina. Según la FBG inicial, los pacientes con prediabetes y diabetes tuvieron más mejoras después de la ingesta de granada.
https://www.sciencedirect.com/science/article/abs/pii/S1871402124000018 (2024).-
Long-term studies in animal models have also shown that diets based on high-GI starches promote weight gain, visceral adiposity, and higher concentrations of lipogenic enzymes than isoenergetic, macronutrient- and micronutrient-controlled diets with a Low GI starch. In a study of healthy pregnant women, a high-GI diet was associated with higher term weight than a nutrient-balanced, low-GI diet. In a study of diet and complications of type 1 diabetes, overall dietary GI was an independent predictor of waist circumference in men. Functional foods have been studied as a means to improve weight control in those who lead a healthy lifestyle. Functional foods have been evaluated for their effectiveness as therapies for obesity in two ways: first are foods that reduce appetite and increase pleasure, and another are foods that increase thermogenesis. Nutraceutical therapies are currently being widely investigated as potential treatments for obesity and weight loss. Low-glycemic carbohydrates, chromium, and green tea extract are among the substances that have been shown to promote weight loss.
A high dietary GI is associated with increased odds of NAFLD in subjects with T2DM. Studies also indicate that high glycemic index and glycemic load were associated with an increased risk of mortality from CVD and stroke.
https://www.sciencedirect.com/science/article/pii/S000291652305829X (2002).-
https://www.scielo.br/j/aem/a/6Gz5X9S6JPdg3BXt36kWkpd/ (2015).—
https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2023.1228072/ful (2023).--l
https://www.sciencedirect.com/science/article/abs/pii/S0261561423002728 (2023).--
https://www.taylorfrancis.com/chapters/edit/10.1201/9781003395737-5/functional-foods-management-weight-loss-obesity-khemchand-surana-ashwini-shelke-tushar-lokhande-sunil-mahajan (2024) .--