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Forskolin for Weight Loss: What Science Says

Forskolin: You’ve heard about it from Dr. Oz and many other sources. But, has it been proven effective? And, if so, what dose is required to make fat loss happen?

Preliminary Study of Forskolin

An early human study of Forskolin described in the journal article A Coleus forskohlii extract improves body composition in healthy volunteers: An open-label trial) involved 15 healthy volunteers. The study lasted 8 weeks. Each volunteer took 500 mg of 10% forskolin extract twice a day which their meals.

Of the 15 initial volunteers, 12 completed the study. After 8 weeks, statistically significant reductions were noted in body mass index (BMI), body weight, fat content, lean body mass and basal metabolic rate.

On average, the volunteers went from 146 pounds to 141 pounds, a loss of 5 pounds. Average BMI decreased from 24.92 to 23.99. Body fat went from 65.3 pounds to 61.2 pounds.

This was a preliminary study of forskolin. Further double-blind placebo controlled studies were needed to confirm the effectiveness of forslolin for weight loss.

Men’s Forskolin Study

Photo by Tobyotter

A study, Body Composition and Hormonal Adaptations Associated with Forskolin Consumption in Overweight and Obese Men, reported in the journal Obesity involved 30 men. This study was conducted by the University of Kansas, Department of Health, Sport and Exercise Sciences, Applied Physiology Laboratory.

Fifteen randomly chosen men were assigned to take forskolin supplements (250 mg of 10% forskolin extract twice a day) for 12 weeks. The other 15 men were provided with a placebo. All of these men were overweight or obese with a BMI greater than 26 who were sedentary, non-active individuals who did not have asthma, low blood pressure or gastric ulcers.

The results shows that forskolin produced statistically significant changes.

The body fat percentage decreased for the forskolin group from 35.17% to 31.03%. The placebo group showed no significant difference in body fat percentage.

The fat mass of the forskolin group dropped a significant amount from 82.5 pounds to 72.5 pounds. The placebo group had no significant change is fat mass.

The researchers concluded that “forskolin promotes favorable changes in body composition by significantly decreasing percentage body fat and fat mass and increasing bone mass.” They believed that forskolin worked to activate free fatty acid release from the fat cells, making fat more available for the production of energy in the body–thus “burning” more fat.

Disappointing Women’s Study of Forskolin?

Another double blind placebo control study, Effects of Coleus Forskohlin Supplementation on Body Composition and Hematological Profiles in Mildly Overweight Women, was reported in the Journal of the International Society of Sports Nutritio. This study was performed on 19 overweight females (BMI between 25 and 35) who completed the 12 week study.

Each member of the study took two capsules each day. Seven members received capsules containing 250 mg of 10% forskolin extract while 12 members received a similar placebo. They took one capsule in the morning and one in the evening a half hour before mealtime.

The results of this study did not show statistically significant differences between the forskolin group and the placebo group. But, it should be noted that the number of participants was smaller than the men’s study, so to be statistically significant any differences needed to be large.

The actual results of this study, though not “statistically significant”, are still important to note.

The average body weight for the forskolin group decreased from 192.2 pounds to 190.9 pounds while the average body weight for the placebo group increased from 189.8 pounds to 192.7 pounds.

The average fat mass for the forskolin group decreased slightly from 74.56 pounds to 74.1 pounds while the average fat mass for the placebo group increased from 68.93 pounds to 71.34 pounds.

These changes for the forskolin group are in a healthful direction, while the changes for the placebo group tended to be unhealthy. For most people, these results would be seen as a victory!

While this study did not show statistically significant results, the results point in the right direction.

Is Forskolin a Miracle Herb?

Dr. Oz calls forskolin “lightening in a bottle.” But, he exaggerates everything to make a point, and often to make a profit.

An article, Forskolin: A Successful Therapeutic Phytomolecule, in the East and Central African Journal of Pharmaceutical Science describes some of the uses of forskolin. Among them are:

  • Cardiovascular disease: Forskolin has been shown to lower blood pressure by relaxing the vascular smooth muscles. It helps increase oxygen consumption and increases blood flow in the brain and could help in stroke recovery.
  • Asthma and allergies: Dry forskolin powder in aerosol form helps bronchodilation improving breathing.
  • Psoriasis: The ability of forskolin to regulate cAMP levels benefits sufferers of psoriasis.
  • Glaucoma and Increased Intraocular Pressure: Some studies have shown forskolin to reduce pressure inside the eye, or intraocular pressure of glaucoma.
  • Depresion: Animal studies show forskolin may act as an antidepressant.
  • Hypothyroidism: Forskolin has has shown to increase thyroid hormone production and stimulate thyroid hormone release.
  • Cancer: Forskolin has been shown to reduced tumor colonization (melanoma) in the lungs by 70%.
  • Weight Loss: Several studies in humans have shown that forskolin can induce weight loss or help prevent weight gain.
  • Digestion: Forskolin studies indicate it stimulate digestive secretions including hydrochloric acid, pepsin, amylase, and pancreatic enzymes.

Forskolin seems to have many positive effects on the human body, including weight loss.

For those struggling to lose weight, forskolin may be the answer.

Forskolin works to activate free fatty acid release from the fat cells so fat can be burned. You  can burn fat even faster with 7 Keto DHEA which increases thermogenic activity within your body. This could be the combination that gives you success in your fat loss efforts.

Search below for forskolin on Amazon to get a great selection at the best prices:

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Too Much Exercise But Not Enough Results? Lose Weight And Improve Your Health

Statistic Brain tells us that the total revenue of gyms and health clubs in the United States is $21.8 billion. Worldwide, the revenue is $75.7 billion.

IdeaFit tells us that people join a gym to get fit, lose weight, and stay in shape.

treadmill exercise photo

Photo by beltz6

Obviously, people want to exercise to lose weight. Gym memberships, home gym equipment, and workout videos all play their part. But, what are the best exercises for losing weight?

Go to any gym and you will see many people on treadmills, steppers, stair climbers, ellipticals, and cycles (spinners) doing their cardio workouts.

But, a lot of scientific investigations have determined that high intensity interval (or intermittent) training, HIIT, is superior to long cardio endurance training, ET.

Here are just a few studies you should be aware of:

  • From the journal Metabolism, the article Impact of exercise intensity on body fatness and skeletal muscle metabolism by AngeloTremblay, Jean-Aimé Simoneau, and Claude Bouchard of the Physical Activity Sciences Laboratory, Laval University, Ste-Foy, Québec, Canada:

    “The impact of two different modes of training on body fatness and skeletal muscle metabolism was investigated in young adults who were subjected to either a 20-week endurance-training (ET) program (eight men and nine women) or a 15-week high-intensity intermittent-training (HIIT) program (five men and five women). The mean estimated total energy cost of the ET program was 120.4 MJ, whereas the corresponding value for the HIIT program was 57.9 MJ. Despite its lower energy cost, the HIIT program induced a more pronounced reduction in subcutaneous adiposity compared with the ET program. When corrected for the energy cost of training, the decrease in the sum of six subcutaneous skinfolds induced by the HIIT program was ninefold greater than by the ET program.

  • A summary article, High-Intensity Intermittent Exercise and Fat Loss by Stephen H. Boutcher, School of Medical Sciences, Faculty of Medicine, University of New South Wales, Sydney:

    The effect of regular aerobic exercise on body fat is negligible; however, other forms of exercise may have a greater impact on body composition. For example, emerging research examining high-intensity intermittent exercise (HIIE) indicates that it may be more effective at reducing subcutaneous and abdominal body fat than other types of exercise. HIIE also significantly lowers insulin resistance and results in a number of skeletal muscle adaptations that result in enhanced skeletal muscle fat oxidation and improved glucose tolerance.

    The effect of HIIE training on fasting insulin and insulin resistance is shown in Table 1. As can be seen all studies that have assessed insulin response to HIIE have recorded significant improvements of between 23% and 58% increase in insulin sensitivity.

  • From the journal Applied Physiology, Nutrition, and Metabolism, the article High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle indicates:

    This study demonstrated that 18 h of repeated high-intensity exercise sessions over 6 weeks (3 d·week–1) is a powerful method to increase whole-body and skeletal muscle capacities to oxidize fat and carbohydrate in previously untrained individuals.

  • In the journal The Journal of Sports Medicine and Physical Fitness, an articleHigh intensity interval exercise training in overweight young women indicates:

    Sixty female university students (aged 19-20, BMI≥25kg/m2 and percentage body fat ≥ 30%) were chosen and then randomly assigned to each of the HIIT group, the moderate intensity continuous training (MICT) group and the non-training control group…

    Both of these exercise training programs produced significant improvements in the subjects’ body composition, left ventricular ejection fraction, heart rate at rest, maximal oxygen uptake and ventilatory threshold. However, the HIIT group achieved better results than those in the MICT group, as it was evaluated by the amount of the effect size. The control group did not achieve any change in all of the measured variables.The tangible results achieved by our relatively large groups of homogeneous subjects have demonstrated that the HIIT program is an effective measure for the treatment of young women who are overweight.

  • An article HIIT vs Continuous Endurance Training: Battle of the Aerobic Titans by Micah Zuhl, Ph.D. and Len Kravitz, Ph.D. indicates:

    Because of the nature of high intensity exercise, the effectiveness of this type of training for fat burning has been examined closely. Perry et al. (2008) showed that fat oxidation, or fat burning was significantly higher and carbohydrate oxidation (burning) significantly lower after 6 weeks of interval training.

    Increased mitochondria (the energy factory of the cell) size and number is becoming a hallmark adaptation to HIIT (Gibala, 2009). This is referred to as an increase in mitochondria density, and has been thought for many years to only occur from chronic endurance training. Mitochondria use oxygen to manufacture ATP (the energy molecule of the cell) at high levels through the breakdown of carbohydrates and fat during aerobic exercise… An increase in these mitochondrial oxidative enzymes leads to more effective fat and carbohydrate breakdown for fuel.

  • In the journal Applied Physiology, Nutrition, and Metabolism, an article Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness? indicated:

    Growing research suggests that high-intensity interval training (HIIT) is a time-efficient exercise strategy to improve cardiorespiratory and metabolic health.

The science is clear. For better cardiovascular health, less insulin resistance, and greater fat loss, high intensity interval training (HIIT) should be part of your workout routine.

HIIT Training on Treadmill Video
This is by far the best way to burn fat and not lose muscle. Target fat with high Intensity interval training. This can be adapted to any cardio machine.


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Even More Fat Burning Tips

Now, take a look at 101 really sneaky ways to lose fat. You’ll learn one simple, free secret to activate your fat burning process and keep it going strong. Note: James Bond did this every morning in Ian Fleming’s books.

What Your Doctor Should Know About Food

Your doctor has probably received some nutrition information as part of a basic education. But when actually seeing patients in a clinical setting, nutrition is usually not considered in treating sickness.

Dr. Michael Klaper is an experienced M.D. and has some concerns about what he was taught in medical school. He has found that the causes of most diseases are not unknown and should not bewilder doctors. He believes that cause of most illness is the very foods we eat. He makes some good points and proposes a vegan diet.

vegan food photo

Photo by BadSwan

Many people today are wondering about their diet, the foods they regularly consume. Consuming animal muscle or other organs three times a day has resulted in a fast food industry that is making us sick. To supply all this meat animals are grown in industrial feedlot settings, injected with growth hormones and antibiotics, all of which are passed on to the humans who consume them.

It really it time that the medical industry begin to educating consumers about healthy eating and the sad effects of what we often call the “Standard American Diet.”

Watch Dr. Klaper talk about how a vegan diet can improve your life and well-being. He also addresses the issues of potential nutrient deficiencies while eating vegan.

What I Wish Someone Had Told Me In Medical School About Nutrition

Many people are interested in getting the most nutrition from their foods. And, most people want to help not only themselves, but the environment and future generations. For this reason many people are turning to a vegetarian or vegan diet. Such a “green” lifestyle is becoming more popular.

This involves eating real foods. Dr. Klaper makes a good point that too many people are eating food-like substances that come in attractive, colorful boxes. These manufactured food-like substances are made to make your mouth water and make you feel good, not to ensure you are getting all the nutrients you require.

Real foods are potatoes not potato chips, corn not corn chips, apples not pop tarts,

There are many benefits of the vegan lifestyle where you eat real foods. Among them are:

  • Decrease in sugar levels. A diet of whole, real, foods has fiber that slows down the absorption of sugars into your bloodstream. This helps moderate your sugar levels and reduces the insulin spike that drives sugar levels down to the point that you feed tired and sluggish.
  • Easier weight loss. An increase in carbohydrates in vegetables as well as a decrease in animal fats helps moderate your weight. The fact that you need to chew more means more energy is used in eating. This makes some fruits and vegetables have an overall negative calorie effect.
  • Lower fat content. Dairy products and meat have considerable fat content. Reducing fat content by eliminating meat and dairy can make a substantial difference to your health.
  • Avoids animal hormones and antibiotics. At a time when we are becoming more concerned about resistance to antibiotics and weight gain, a vegan diet has definite benefits. Most animals are raised in feed lots where they are given weight grain hormones increase their growth rate as well as antibiotics to reduce the spread of certain diseases. If you’re going to eat meat, buy organic meat.

A vegan diet offers you many health advantages. If you have not investigated being vegan, now before you come down with a chronic illness, is a good time to consider it. Be healthy.

Are You Getting Enough Fiber? Low Fiber Medical Conditions You May Have

Fiber is the indigestible part of plants that goes completely through our digestive system without being broken down and absorbed into our bodies. Fiber absorbs water and helps make bowel movements easy.

Most Americans consume about half the fiber they should. The guidelines indicate we should consume about 14 grams of fiber for ever 1000 Calories we consume. Most people who consume about 2000 Calories a day get only about 15 grams of fiber.

Getting enough fiber means chewing raw vegetables and fruits, plant food. Consuming enough fiber is rare, especially when you consume fruit juices and fast foods.

Are You Getting Enough Fiber?

What About Fruit and Vegetable Juices?

juicing photo

Photo by bertholf

We all want vitamins and minerals in our diets. One way we think is helpful is by getting them from fruits and vegetables. So, many people drink fruit and vegetable juices. You might think that this is an easy way to get our recommended 5 to 13 servings of fruits and vegetables.

But, real juices (not sugary fruit “drinks”) consist mostly of the fluid contained in the fruit or vegetables. Most of the the pulp or fiber does not make it to the juice. Most people who buy juices or practice juicing at home to get the nutrients in fruits or vegetables but not the benefits of the fiber.

For example, it takes about 4 large carrots to make one cup of carrot juice. The four large carrots contain 8 grams of fiber. But only two grams of fiber makes it to the carrot juice. You lose 75% of the fiber when juicing carrots or buying carrot juice.

If you want and need more fiber, you should consider blending smoothies instead of consuming juices. Smoothies have the nutrients of fruits and vegetables plus all the fiber.

What About Fast Foods?

Most fast foods contain very little fiber. This helps you consume them faster without a lot of chewing on the bulky fiber. It gets you out of the restaurant quick and on your way!

Here are some examples

mcdonalds photo

Photo by JeepersMedia

McDonald’s

McDonald’s feeds more than 62 million people per day. About 62,500 Big Macs are sold every hour in the United States. So, do you get good fiber with a Big Mac meal?

Let’s see.

Big Mac: 530 Calories and 3 grams of fiber
Medium French Fries: 340 Calories and 4 grams of fiber
Coca-Cola Classic (Medium): 200 Calories and 0 grams of fiber

Total for meal: 1070 Calories and 7 grams of fiber. You should have gotten more than 14 grams of fiber for this many Calories.

 

taco bell photo

Photo by m01229

Taco Bell

About half the US population eats at Taco Bell every month.

Quesarito-Checken: 640 Calories with 4 grams of fiber
Pepsi (16 ounce): 200 Calories and 0 grams of fiber

Total for meal: 840 Calories and 4 grams of fiber. You should have gotten about 12 grams of fiber for 840 Calories. of food.

This way of eating quickly with less chewing, avoiding fiber, to get on with more important things in life is leading to many medical conditions.

4 Ways to Increase Fiber-Rich Foods in Your Diet

Have Any of These Low Fiber Diet Medical Conditions?

Here are the results of a low fiber diet. If you have these conditions, you may be in need of more fiber in your diet.

  • Constipation: Hard, dry stools with sometimes less than three bowel movements a week.
  • Weight gain: Fiber helps you feel full and help keeps your blood sugar levels from being too elevated and then crashing, causing hunger and overeating.
  • Blood sugar fluctuations: Fiber slows down digestion helping to control blood sugar levels.
  • High cholesterol: Soluble fiber binds to cholesterol helping to keep it from going into your system to give you elevated cholesterol levels.
  • Cardiovascular disease: Elevated levels of LDL cholesterol increase the risk of arterial and heart disease.
  • Cancer: Some cancers of the colon and rectum are associated with a low fiber diet.
  • Hemorrhoids: Veins near the anus are irritated and swell when pushing or straining to have a bowel movement.

The “modern” way of eating faster and chewing less is not healthy. It leads you to support the medical industry when you find yourself suffering from one of the low-fiber medical conditions.

Do You Need a Fiber Supplement?

If you are going to continue eating this low-fiber way, you need to take some fiber supplements to avoid these low-fiber medical conditions.

I, personally, use Jarrow Formulas Gentle Fibers. I mix with with almond milk or soy milk and have it in the morning and evening.  I recommend it.

 

Stay healthy, get enough fiber.