Weight loss diet: Five vitamins and minerals that slash fat and build muscle

IF YOU want to get ripped make sure you include these five nutrients in your diet.

Eating healthy foods and exercising is the best way to beat the bulge, but there are certain vitamins and minerals that can help speed up the process.

Lots of people start a new workout regime without knowing how to fuel their body properly, this can lead to lack of motivation.

To keep you mind and body on track you need to feed your body the right fuel so it can burn fat and build strong muscles.

A high-protein diet is often recommended for bodybuilders wanting to bulk up, but there other many other important nutrients, vitamins and minerals that are key for honing a fit physique.
For example Glucomannan, which is a dietary fibre, is great at reducing absorption of faint the body, while vitamin C is essential for building muscle.

Here are five key vitamins and minerals that ca help you get your dream body:

 

1. Vitamin B12
Taking a vitamin B12 can help improve energy levels and improves the metabolism, which can help aid weight loss.
The vitamin also ensures the brain and nervous system functions properly, which improves uncle growth.

 

 

 

2. Magnesium
Magnesium plays several important roles when it comes to the health of your body and brain.
It helps convert food into energy, which means you can spend longer at the gym.
It also helps reduce fatigue and muscle cramps, meaning you can work out for longer.
Unfortunately, studies sow about 50% of people in the UK don’t get enough magnesium in their diet so it’s worth adding a supplement.

3. Vitamin C
Vitamin C is found in foods such as oranges, strawberries and red peppers. It’s a key vitamin and a lack of it can lead to major health consequences including high blood pressure, stroke and certain cancers.
The vitamin is a powerful antioxidant and is essential for building muscle and burning fat.
People who eat more vitamin C also have lower BMIs, according to a review published in the Journal of the American College of Nutrition.

4. Glucomannan
Glucomannan is a water-soluble polysaccharide that is considered a dietary fibre.
It can aid weight loss by reducing the absorption of fat in the body. Glucomannan also makes you feel fuller for longer, so you are less likely to snack on junk food.

5. Calcium
Most people know calcium is essential for strong bones and teeth, but its also vita for muscle growth.
Also a lack of calcium can release a hormone called calcitriol, which can cause fat storage in the body.
Some foods also have a very high thermogenic effect, so you literally burn calories as you chew

Source:

11 Tips for Staying on Track over the Weekend

Everybody’s working for the weekend! Whether that’s simply a statement of fact or makes you think of the old Loverboy tune, it is the truth. Even when the weekend is packed with activities, it’s often remains the only time when we can kick back, relax, and take a deep breath. The challenge is that it might also be a time when you find yourself stumbling when it comes to good-for-you eating habits. Here are 10 tips for staying on track over the weekend.
Taking charge of your weight and health isn’t about going on diets. Rather, it’s about making lasting lifestyle changes that produce lasting success. Using these weekend eating tips will help you stay on track so that you don’t undo all of that awesome work you’ve done during the week.

As you incorporate these tips for weekend eating into your routine, remember to be kind to yourself. Lasting change takes time, and there are bound to be hiccups along the way. Keep your eye on long-term success by taking one step at a time.

1. Get yourself into a mindset of consistency.
It’s easy to slip into the state of mind that tells you the weekend is time to indulge. Stay on track by committing to eating the same healthy foods and portion sizes as during the week.


2. Sneak in a longer workout.
Boost calorie burn by adding 10 or 15 minutes to the weekend exercise routine.


3. Pack healthy snacks for outings.
One of the best weekend eating tips to prevent the snack attacks that lead to overeating or to fast food temptation is to pack your own nutritious, clean eating munchies.


4. Plan the menu for the following week.
Taking time to plan healthy recipes for the upcoming week will make you more aware of what you are (or aren’t) putting into your body over the weekend.


5. Stick to homemade instead of takeout.
Another of the top tips for weekend eating is to stick with healthy homemade recipes. For a no-fuss weekend meal.


6. Order smart when you do eat out.
Eat lean cuts of meat, and ask for dressings or sauces on the side so you get some control over excess fat and calories.


7. Eat before events.
Enjoy a filling snack to curb appetizer grazing at parties. Give yourself lasting energy by choosing high-protein snacks that include foods such as water-packed tuna or low-fat dairy.



8. Drink more water.
Avoid soda (regular and diet) entirely, and if you’re drinking alcohol consume one full glass of water between each serving of beer or wine. Stay away from mixed drinks, which are high in added sugar.


9. Dip happy.
One of the top tips for weekend eating is to avoid high-fat dips prepared with sour cream or excess cheese and instead reach for yogurt or hummus dips.


10. Watch portion sizes.
Having a little extra time over the weekend means we have more time to linger…and pile on another helping. Get into the habit of sticking to proper portion sizes for every meal and snack.




11. Don’t overdo breakfast. Researchers found that people tend to consume more over the weekend, particularly at breakfast, likely because we have more time to enjoy a morning meal than during the work week.

Source:

Alzheimer's disease: The six foods YOU should eat to REDUCE risk of condition

EATING a healthy diet can protect the organs in the body from but it can also reduce the risk of developing Alzheimer’s disease.

Rob Hobson, Nutritionist and head of nutrition at Healthspan has looked at the six foods which play a key role in brain health.

“Your brain has to work hard 24 hours each day, even while you are asleep it takes care of your breathing, thoughts, movements and senses,” he said.
“High quality foods contain a rich source of vitamins, minerals and antioxidants that help nourish the brain and protect it from the damage caused by free radicals that are produced when the body uses oxygen.
"A diet that is rich in poor quality foods such as those high in sugar and other refined foods can be harmful to the brain."

Rob said refined sugar can affect the regulation of insulin in the body and cause inflammation, while a diet high in bad fats may speed up the formation of beta-amyloid plaques in the brain, which are blamed for much of the damage that occurs in the brains of people with Alzheimer’s disease.
“An unhealthy diet can also increase the risk of poor heart health and blood vessel damage,” he added.

Blueberries

Research has shown that consuming blueberries may be effective at improving or delaying short-term memory loss by way of their active plant compounds called anthocyanins.
These compounds are responsible for the dark red and purple colours of fruits and vegetables.
“Look for other fruits and vegetables such as berries, aubergines and beetroots for a good supply of these phytonutrients,” said Rob.

Eggs
These nutritious nuggets contain a source of B vitamins including B6, B12 and folic acid, which all help to reduce homocysteine in the blood.
Rob said: “Elevated levels of this compound have been linked to an increased risk of stroke, cognitive impairment and Alzheimer’s disease.
“One study found significantly less brain shrinkage in older patients with mild cognitive impairment after receiving high doses of B6, B12 and folic acid when compared with a placebo.
“Try other rich sources of these nutrients including green vegetable, poultry and wholegrains.”

 

Ginger
Researchers believe that by eating foods such as ginger - as well as green tea, dark berries and oily fish - you can help to protect glial cells.
These cells are the most abundant of the central nervous system and provide support and insulation while helping to remove debris and toxins from the brain that can contribute to Alzheimer’s disease.

Oats
Eating wholegrain foods such as oats can help to maintain consistent levels of insulin and blood sugar unlike highly refined and processed foods rich in refined carbohydrates such as sugar and white flour that can rapidly spike your glucose levels.
Rob said: “This continual spiking can contribute to inflammation which can be detrimental over time to organs such as the brain.”

Nuts

A rich source of vitamin E can be found in all varieties of nuts. Research has suggested that this nutrient may help to reduce cognitive decline, particularly in older people.
Rob added: “Try increasing your intake of nuts by sprinkling over yoghurt and salads or using to make fresh nuts milks or simply eating as a nourishing snack."

 

Oily fish
Salmon, trout, mackerel, herring, sardines and tuna are all rich in the essential omega 3 fatty acids.
Rob said the most crucial of these fatty acids are EPA and DHA, which are associated with maintaining a healthy brain, heart and joints as well as your general wellbeing.

Low levels of DHA has been linked to the development of Alzheimer’s disease and memory loss while having sufficient levels of both EPA and DHA helps the body to make the ‘feel good’ hormone serotonin, which can help to manage stress.

“For those that don’t eat the recommended two servings of oily fish per week then supplement the diet with a good quality supplement such as Healthspan Opti-Omega 3 1,200mg,” he added.

Source:

11 Surprising Health Benefits of Sleep

Sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles. Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more. 

Go ahead, snooze!

Sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles.

Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more.

"Sleep used to be kind of ignored, like parking our car in a garage and picking it up in the morning," says David Rapoport, MD, director of the NYU Sleep Disorders Program.

Not anymore. Here are some health benefits researchers have discovered about a good night’s sleep.

Improve memory 

 Your mind is surprisingly busy while you snooze. During sleep you can strengthen memories or "practice" skills learned while you were awake (it’s a process called consolidation).

"If you are trying to learn something, whether it’s physical or mental, you learn it to a certain point with practice," says Dr. Rapoport, who is an associate professor at NYU Langone Medical Center. "But something happens while you sleep that makes you learn it better."

In other words if you’re trying to learn something new—whether it’s Spanish or a new tennis swing—you’ll perform better after sleeping.
 

Live longer?

Too much or too little sleep is associated with a shorter lifespan—although it’s not clear if it’s a cause or effect. (Illnesses may affect sleep patterns too.)

In a 2010 study of women ages 50 to 79, more deaths occurred in women who got less than five hours or more than six and a half hours of sleep per night.

Sleep also affects quality of life.

"Many things that we take for granted are affected by sleep," says Raymonde Jean, MD, director of sleep medicine and associate director of critical care at St. Luke’s-Roosevelt Hospital Center in New York City. "If you sleep better, you can certainly live better. It’s pretty clear."
 

Curb inflammation

Inflammation is linked to heart disease, stroke, diabetes, arthritis, and premature aging. Research indicates that people who get less sleep—six or fewer hours a night—have higher blood levels of inflammatory proteins than those who get more.

A 2010 study found that C-reactive protein, which is associated with heart attack risk, was higher in people who got six or fewer hours of sleep a night.

People who have sleep apnea or insomnia can have an improvement in blood pressure and inflammation with treatment of the sleep disorders, Dr. Rapoport says.

Spur creativity

Get a good night’s sleep before getting out the easel and paintbrushes or the pen and paper.

In addition to consolidating memories, or making them stronger, your brain appears to reorganize and restructure them, which may result in more creativity as well.

Researchers at Harvard University and Boston College found that people seem to strengthen the emotional components of a memory during sleep, which may help spur the creative process.

Be a winner

If you’re an athlete, there may be one simple way to improve your performance: sleep.

A Stanford University study found that college football players who tried to sleep at least 10 hours a night for seven to eight weeks improved their average sprint time and had less daytime fatigue and more stamina.

The results of this study reflect previous findings seen in tennis players and swimmers.

Improve your grades

Children between the ages of 10 and 16 who have sleep disordered breathing, which includes snoring, sleep apnea, and other types of interrupted breathing during sleep, are more likely to have problems with attention and learning, according to a 2010 study in the journal Sleep. This could lead to "significant functional impairment at school," the study authors wrote.

In another study, college students who didn’t get enough sleep had worse grades than those who did.

"If you’re trying to meet a deadline, you’re willing to sacrifice sleep," Dr. Rapoport says, "but it’s severe and reoccurring sleep deprivation that clearly impairs learning."

Sharpen attention

A lack of sleep can result in ADHD-like symptoms in kids, Dr. Rapoport says.

"Kids don’t react the same way to sleep deprivation as adults do," he adds. "Whereas adults get sleepy, kids tend to get hyperactive."

A 2009 study in the journal Pediatrics found that children ages seven and eight who got less than about eight hours of sleep a night were more likely to be hyperactive, inattentive, and impulsive.

"We diagnose and measure sleep by measuring electrical changes in the brain," Dr. Rapoport says. "So not surprisingly how we sleep affects the brain."

Have a healthy weight

If you are thinking about going on a diet, you might want to plan an earlier bedtime too.

Researchers at the University of Chicago found that dieters who were well rested lost more fat—56% of their weight loss—than those who were sleep deprived, who lost more muscle mass. (They shed similar amounts of total weight regardless of sleep.)

Dieters in the study also felt more hungry when they got less sleep.

"Sleep and metabolism are controlled by the same sectors of the brain," Dr. Rapoport says. "When you are sleepy, certain hormones go up in your blood, and those same hormones drive appetite."

Lower stress

When it comes to our health stress and sleep are nearly one and the same—and both can affect cardiovascular health.

"Sleep can definitely reduce levels of stress, and with that people can have better control of their blood pressure," Dr. Jean says. "It’s also believed that sleep effects cholesterol levels, which plays at.

Avoid accidents

The National Highway Traffic Safety Administration reported in 2009 that being tired accounted for the highest number of fatal single-car run-off-the-road crashes due to the driver’s performance—even more than alcohol!

"Sleepiness is grossly underrated as a problem by most people, but the cost to society is enormous," Dr. Rapoport says. "Sleeplessness affects reaction time and decision making."

Insufficient sleep for just one night can be as detrimental to your driving ability as having an alcoholic drink.

Steer clear of depression

Sleeping well means more to our overall well-being than simply avoiding irritability.

"A lack of sleep can contribute to depression," Dr. Jean says. "A good night’s sleep can really help a moody person decrease their anxiety. You get more emotional stability with good sleep."

If you think the long hours put in during the week are the cause of your anxiety or impatience, Dr. Rapoport warns that sleep cannot necessarily be made up during the weekend.

"If you sleep more on the weekends, you simply aren’t sleeping enough in the week," he says. "It’s all about finding a balance.

10 Evidence-Based Health Benefits of Magnesium

Magnesium is the fourth most abundant mineral in the human body.
It plays several important roles in the health of your body and brain.
However, you may not be getting enough of it, even if you eat a healthy diet.
Here are 10 health benefits of magnesium that are supported by modern scientific research.

1. Magnesium is Involved in Hundreds of Biochemical Reactions in Your Body

Magnesium is a mineral found in the earth, sea, plants, animals and humans.
About 60% of the magnesium in your body is found in bone, while the rest is in muscles, soft tissues and fluids, including blood.
In fact, every cell in your body contains it, and needs it to function.
One of magnesium's main roles is acting as a cofactor or "helper molecule" in the biochemical reactions continuously performed by enzymes.
It is actually involved in more than 600 reactions in your body, including:

• Energy creation: Helps convert food into energy.
• Protein formation: Helps create new proteins from amino acids.
• Gene maintenance: Helps create and repair DNA and RNA.
• Muscle movements: Is part of the contraction and relaxation of muscles.
• Nervous system regulation: Helps regulate neurotransmitters, which send messages throughout your brain and nervous system.

Unfortunately, studies suggest that about 50% of people in the US and Europe get less than the recommended daily amount of magnesium.

Bottom Line: Magnesium is a mineral that supports hundreds of chemical reactions in your body. However, many people get less than they need.

2. It May Boost Exercise Performance

Magnesium also plays a role in exercise performance.
During exercise, you may actually need 10–20% more magnesium than when you're resting, depending on the activity.
Magnesium helps move blood sugar into your muscles and dispose of lactic acid, which can build up in muscles during exercise and cause pain.
Studies have shown that supplementing with it can boost exercise performance for athletes, the elderly and people with chronic disease.
In one study, volleyball players who took 250 mg per day experienced improvements in jumping and arm movements.
In another study, athletes who supplemented with magnesium for 4 weeks had faster running, cycling and swimming times during a triathlon. They also experienced reductions in insulin and stress hormone levels.
However, evidence is mixed. Other studies have found no benefit of magnesium supplements in athletes with low or normal levels.

Bottom Line: Magnesium supplements have been shown to enhance exercise performance in several studies.

3. Magnesium Fights Depression

Magnesium plays a critical role in brain function and mood, and low levels are linked to an increased risk of depression.
One analysis of over 8,800 people found that those under 65 years of age with the lowest intake had a 22% greater risk of depression.
Some experts believe the low magnesium content of modern food may be the cause of many cases of depression and mental illness.
However, others experts emphasize the need for more research in this area.
Nonetheless, supplementing with it may help reduce symptoms of depression, and in some cases the results can be dramatic.
In a randomized controlled trial of depressed older adults, 450 mg of magnesium improved mood as effectively as an anti-depressant drug.

Bottom Line: People with depression may be deficient in magnesium. Supplementing with it can reduce symptoms of depression in some people.

4. It Has Benefits Against Type 2 Diabetes

Magnesium also has beneficial effects against type 2 diabetes.
It's believed that about 48% of diabetics have low levels of magnesium in their blood. This can impair insulin's ability to keep blood sugar levels under control.
Additionally, research suggests that people with a low magnesium intake have a higher risk of developing diabetes.
One study followed more than 4,000 people for 20 years. It found that those with the highest intake were 47% less likely to become diabetic.
In another study, diabetics who took high doses of magnesium each day experienced significant improvements to blood sugar and Hemoglobin A1c levels, compared to a control group.
However, this may depend on how much you are getting from food. In a different study, supplements did not improve blood sugar or insulin levels in people who weren't deficient.

Bottom Line: People who get the most magnesium have a lower risk of developing type 2 diabetes, and supplements have been shown to lower blood sugar in some people.

5. Magnesium Can Lower Blood Pressure

Studies show that taking magnesium can lower blood pressure.
In one study, people who took 450 mg per day experienced a significant decrease in systolic and diastolic blood pressure.
However, these benefits may only occur in people who have high blood pressure.
Another study found that magnesium lowered blood pressure for people with high blood pressure, but had no effect on those with normal levels.

Bottom Line: Magnesium helps lower blood pressure when it is elevated, but does not seem to lower blood pressure for those with normal levels.

6. It Has Anti-Inflammatory Benefits

Low magnesium intake is linked to chronic inflammation, which is one of the drivers of aging, obesity and chronic disease.
In one study, children with the lowest blood magnesium levels were found to have the highest levels of the inflammatory marker CRP.
They also had higher blood sugar, insulin and triglyceride levels.
Magnesium supplements can reduce CRP and other markers of inflammation in older adults, overweight people and those with prediabetes.
In the same way, high-magnesium foods can reduce inflammation. These include fatty fish and dark chocolate.

Bottom Line: Magnesium has been shown to help fight inflammation. It reduces the inflammatory marker CRP and provides several other benefits.

7. Magnesium Can Help Prevent Migraines

Migraine headaches are painful and debilitating. Nausea, vomiting and sensitivity to light and noise often occur.
Some researchers believe that people who suffer from migraines are more likely than others to be magnesium deficient.
In fact, a few encouraging studies suggest that magnesium can prevent and even help treat migraines .
In one study, supplementing with one gram provided relief from a migraine more quickly and effectively than a common medication.
Additionally, magnesium-rich foods may help reduce migraine symptoms.

Bottom Line: People who suffer from migraines may have low magnesium levels, and some studies have shown that supplementing can provide relief from migraines.

8. It Reduces Insulin Resistance

Insulin resistance is one of the leading causes of metabolic syndrome and type 2 diabetes.
It's characterized by an impaired ability of muscle and liver cells to properly absorb sugar from the bloodstream.
Magnesium plays a crucial role in this process, and many people with metabolic syndrome are deficient.
In addition, the high levels of insulin that accompany insulin resistance lead to the loss of magnesium in the urine, further reducing your body's levels.
Fortunately, increasing magnesium intake can help.
One study found that supplementing reduced insulin resistance and blood sugar levels, even in people with normal blood levels.

Bottom Line: Magnesium supplements may improve insulin resistance in people with metabolic syndrome and type 2 diabetes.

9. Magnesium Improves PMS Symptoms

Premenstrual syndrome (PMS) is one of the most common disorders among women of child-bearing age.
Its symptoms include water retention, abdominal cramps, tiredness and irritability.
Interestingly, magnesium has been shown to improve mood in women with PMS, and may also reduce water retention and other symptoms.

Bottom Line: Magnesium supplements have been shown to improve symptoms that occur in women with premenstrual syndrome.

10. Magnesium is Safe and Widely Available

Magnesium is absolutely essential for good health. The recommended daily intake is 400–420 mg per day for men, and 310–320 mg per day for women.
You can get it from both food and supplements.

Food Sources

The following foods are good to excellent sources of magnesium:

• Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams).
• Spinach, boiled: 39% of the RDI in a cup (180 grams).
• Swiss chard, boiled: 38% of the RDI in a cup (175 grams).
• Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams).
• Black beans: 30% of the RDI in a cup (172 grams).
• Quinoa, cooked: 33% of RDI the in a cup (185 grams).
• Halibut: 27% of the RDI in 3.5 ounces (100 grams).
• Almonds: 25% of the RDI in a quarter cup (24 grams).
• Cashews: 25% of the RDI in a quarter cup (30 grams).
• Mackerel: 19% of the RDI in 3.5 ounces (100 grams).
• Avocado: 15% of the RDI in one medium avocado (200 grams).
• Salmon: 9% of the RDI in 3.5 ounces (100 grams).

Supplements

If you have a medical condition, then check with your doctor before taking a supplement.
Although magnesium supplements are generally well-tolerated, they may not be safe for people who take certain diuretics, heart medications or antibiotics.
Supplement forms that are absorbed well include magnesium citrate, glycinate, orotate and carbonate.

Bottom Line: Getting enough magnesium is important. Many foods contain it, and there are also many high-quality supplements available.

12. Anything Else?

Getting enough magnesium is essential for maintaining good health.
Be sure to eat plenty of magnesium-rich foods, or take a supplement if you're unable to get enough from your diet alone.
Without enough of this important mineral, your body simply can't function optimally.

12 Proven Health Benefits of Avocado

The avocado is a rather unique type of fruit.
Most fruit consists primarily of carbohydrate, while avocado is high in healthy fats.
Numerous studies show that it has powerful beneficial effects on health.
Here are 12 health benefits of avocado, that are supported by scientific research.

1. Avocado is Incredibly Nutritious

What we refer to as "avocado" is the fruit of the avocado tree, called Persea americana.
This fruit is prized for its high nutrient value and is added to all sorts of dishes due to its good flavor and rich texture. It is the main ingredient in guacamole.
These days, the avocado has become an incredibly popular food among health conscious individuals. It is often referred to as a superfood... which is not surprising given its health properties.
There are many kinds of avocados, and the shape (from pear-shaped to round) and color (from green to black) can vary between them. They can also weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg).
The most popular type is called Hass avocado.
It is often called "alligator pear," which is very descriptive because it tends to be shaped like a pear and have green, bumpy skin... like an alligator.
The yellow-green flesh inside the fruit is eaten, but the skin and seed are discarded.
Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.
Here are some of the most abundant nutrients, in a single 3.5 ounce (100 gram) serving:

• Vitamin K: 26% of the RDA.
• Folate: 20% of the RDA.
• Vitamin C: 17% of the RDA.
• Potassium: 14% of the RDA.
• Vitamin B5: 14% of the RDA.
• Vitamin B6: 13% of the RDA.
• Vitamin E: 10% of the RDA.
• Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).

This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 "net" carbs, making this a low-carb friendly plant food.
Avocados do not contain any cholesterol or sodium, and are low in saturated fat. I personally don't think that matters, but this is one of the reasons they are favored by many "old school" experts who still believe these things are inherently harmful.

Bottom Line: Avocado is a green, pear-shaped fruit often called an “alligator pear.” It is loaded with healthy fats, fiber and various important nutrients.

2. They Contain More Potassium Than Bananas

Potassium is a nutrient that most people aren't getting enough of .
This nutrient helps maintain electrical gradients in the body's cells and serves various important functions.
Avocados are actually very high in potassium... with a 100 gram (3.5 ounce) serving containing 14% of the RDA, compared to 10% in bananas, which are a typical high potassium food.
Several studies show that having a high potassium intake is linked to reduced blood pressure, a major risk factor for heart attacks, strokes and kidney failure.

Bottom Line: Potassium is an important mineral that most people don't get enough of. Avocados are very high in potassium, which should support healthy blood pressure levels.

3. Avocado is Loaded With Heart-Healthy Monounsaturated Fatty Acids

Again, avocado is a high fat food.
In fact, 77% of the calories in it are from fat, making it one of the fattiest plant foods in existence.
But they don't just contain any fat... the majority of the fat in avocado is oleic acid.
This is a monounsaturated fatty acid that is also the major component in olive oil and believed to be responsible for some of its beneficial effects.
Oleic acid has been linked to reduced inflammation and been shown to have beneficial effects on genes linked to cancer.
The fats in avocado are also pretty resistant to heat-induced oxidation, making avocado oil a healthy and safe choice for cooking.

Bottom Line: Avocados and avocado oil are high in monounsaturated oleic acid, a "heart healthy" fatty acid that is believed to be one of the main reasons for the health benefits of olive oil.

4. Avocados Are Loaded With Fiber

Fiber is another nutrient found in relatively large amounts in avocado.
Fiber is indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases.
A distinction is often made between soluble and insoluble fiber.
Soluble fiber is known to be able to feed the friendly gut bacteria in the intestine, which are very important for the optimal function of our bodies.
A 100 gram (3.5 ounce) serving of avocado contains 7 grams of fiber, which is 27% of the recommended daily amount.
About 25% of the fiber in avocado is soluble, while 75% is insoluble.

Bottom Line: Avocados tend to be high in fiber, about 7% by weight, which is very high compared to most other foods. Fiber can have various important benefits for weight loss and metabolic health.

5. Eating Avocados Can Lower Cholesterol and Triglyceride Levels

Heart disease is the most common cause of death in the world.
It is known that several blood markers are linked to an increased risk.
This includes cholesterol, triglycerides, inflammatory markers, blood pressure and various others.
The effects of avocado on some of these risk factors has been studied in 8 human controlled trials.
These are studies where people are split into groups... one group is instructed to eat avocados, while the other is not. Then researchers see what happens to their blood markers over time.
These studies have shown that avocados can:

• Reduce total cholesterol levels significantly.
• Reduce blood triglycerides by up to 20%.
• Lower LDL cholesterol by up to 22%.
• Increase HDL (the "good") cholesterol by up to 11%.

One of the studies showed that including avocado in a low-fat vegetarian diet led to improvements in the cholesterol profile.
Unfortunately, all of the human studies were small (13-37 subjects) and short-term (1-4 weeks), but the results were impressive nonetheless.

Bottom Line: Numerous studies have shown that eating avocado can improve heart disease risk factors like Total, LDL and HDL cholesterol, as well as blood triglycerides.

6. People Who Eat Avocados Tend to be Healthier

One study looked at the dietary habits and health of people who eat avocados.
They analyzed data from 17,567 participants in the NHANES survey in the U.S.
Avocado consumers were found to be much healthier than people who didn't eat avocados.
They had a much higher nutrient intake and were half as likely to have metabolic syndrome, a cluster of symptoms that are a major risk factor for heart disease and diabetes.
People who ate avocados regularly also weighed less, had a lower BMI and significantly less belly fat. They also had more HDL (the "good") cholesterol.
However... correlation does not imply causation and there is no guarantee that the avocados caused these people to be in better health.
Therefore I don't think this particular study carries much weight.

Bottom Line: One dietary survey found that people who ate avocados had a much higher nutrient intake and had a lower risk of metabolic syndrome.

7. The Fat in Them Can Help You Absorb Nutrients From Plant Foods

When it comes to nutrients, the total amount of them is not the only thing that matters.
We also need to be able to absorb them... move them from the digestive tract and into the body, where they can be used.
Some nutrients are "fat soluble," meaning that they need to be combined with fat in order to be utilized.
This includes vitamins A, D, E and K... along with antioxidants like carotenoids.
One study showed that adding avocado or avocado oil to either salad or salsa can increase antioxidant absorption by 2.6 to 15-fold.
So... not only is avocado highly nutritious, it can dramatically increase the nutrient value of other plant foods that you are eating.
This is an excellent reason to always include a healthy fat source when you eat veggies. Without it, a lot of the beneficial plant nutrients will go to waste.

Bottom Line: Studies have shown that eating avocado or avocado oil with veggies can dramatically increase the amount of antioxidants you take in.

8. Avocados Are Loaded With Powerful Antioxidants That Can Protect The Eyes

Not only do avocados increase antioxidant absorption from other foods, they are also high in antioxidants themselves.
This includes nutrients called Lutein and Zeaxanthin, which are incredibly important for eye health.
Studies show that these nutrients are linked to a drastically reduced risk of cataracts and macular degeneration, which are common in the elderly.
Therefore, eating avocados should have benefits for eye health over the long term.

Bottom Line: Avocados are high in antioxidants, including Lutein and Zeaxanthin. These nutrients are very important for eye health and lower the risk of macular degeneration and cataracts.

9. Avocado May Help Prevent Cancer

There is limited evidence that avocado may be beneficial in preventing cancer.
One study showed that it may help reduce side effects of chemotherapy in human lymphocytes.
Avocado extract has also been shown to inhibit the growth of prostate cancer cells.
However, keep in mind that these studies were done in isolated cells and don't really prove anything about what happens in a living, breathing human.

Bottom Line: Some studies in isolated cells have shown that nutrients in avocados may have benefits in preventing prostate cancer, and lowering side effects of chemotherapy in some cells.

10. Avocado Extract May Help Relieve Symptoms of Arthritis

Arthritis is a common problem in Western countries. There are many types of arthritis, and these are often chronic problems that people have for the rest of their lives.
Multiple studies have shown that extracts from avocado and soybean oil, called Avocado and Soybean unsaponifiables, can reduce symptoms of arthritis of the bones, called osteoarthritis.
Whether avocados themselves can have this effect, and not just the extract, remains to be seen.

Bottom Line: Studies have shown that an extract from avocado and soybean oils can significantly reduce symptoms of osteoarthritis.

11. Eating Avocado May Help You Lose Weight

There is some evidence that avocados are a weight loss friendly food.
In one study, people were split into groups. One group was instructed to eat a meal that contained avocado, the other a similar meal without avocado.
Then they were asked a series of questions related to hunger and satiety.
The people eating the avocado felt 23% more satisfied and had a 28% lower desire to eat over the next 5 hours.
If this holds true in the long-term, then including avocados in your diet could help you naturally eat fewer calories and have an easier time sticking to a healthy diet.
Avocados are also high in fiber, and very low in carbs, two attributes that should also help promote weight loss, at least in the context of a healthy, real food based diet.

12. Avocado is Delicious and Easy to Incorporate in The Diet

Not only are avocados healthy, they're also incredibly delicious and go with all sorts of foods.
You can add them to salads and various sorts of recipes, or you can simply scoop them out with a spoon and eat them plain.
They have a creamy, rich, fatty texture and blend well with various other ingredients.
A notable mention is guacamole, which is arguably the most famous use of avocados. It includes avocado along with ingredients like salt, garlic, lime and a few others depending on the recipe.
An avocado often takes some time to ripen and it should feel slightly soft when ripe. The nutrients in avocado can oxidize soon after fleshing it, but if you add lemon juice then that shouldn't happen as quickly.


At the end of the day, avocados are an awesome food. They're loaded with nutrients, many of which are lacking in the modern diet.

They are weight loss friendly, heart healthy and... last but not least, taste incredible.
What more could you ask for in a food?

Eat more and stop copying your friend's approach

Personal trainer Camilla Ackerberg reveals the key reasons why your weight loss diet isn't giving you the results you want

• Camilla Ackerberg is a Sydney-based personal trainer and Instagram star
• She recently revealed the key reasons why your weight loss diet isn't working
• She also shared her tips for how you can lose weight and maintain a lean frame
• Camilla said it's not about eating too little - you need to eat to fuel muscle
• She also says there is no one-size-fits-all approach to weight loss and dieting 

You've cut down your calories, you're working out as much as your best friend, but you're not seeing the same results. What gives? 

In fact, you could be doing everything wrong if you want to lose weight.

Sydney-based personal trainer and social media star, Camilla Ackerberg, looked at dieting for weight loss - and highlighted the key mistakes men and women make.

She also provided her tips to ensure you get back on track.

 Camilla Ackerberg (pictured) is a Sydney-based personal trainer and Instagram star

The PT looked at dieting for weight loss - and highlighted the key mistakes men and women make, while also giving her tips

Top of Camilla's list of weight loss mistakes is that you're not eating enough - 'A small salad a day and an overdose of cardio' is not the answer she argued

YOU'RE NOT EATING ENOUGH

Top of Camilla's list of weight loss mistakes is that you're not eating enough.

Common weight loss mistakes people make

* You're not eating enough calories to fuel your body correctly.

* You're following the same diet as your friend and not seeing results.

* You don't know much about nutrition and are following the wrong advice.

* You're avoiding carbs too much and denying your body the nutrition it needs.

* You're eating too many calories based on your activity levels. 

'A small salad a day and an overdose of cardio… this seems to be a common perception of what you need to do to lose weight. No no no,' the Instagram star wrote on her blog. 

She explained that getting lean - and 'maintaining leanness' - is not about 'not eating'.

Instead, it's about eating the right foods - and enough of them.

'Eat nutritious foods that your body responds well to and avoid skipping meals,' she recommended.

Camillla said you should start your day with a 300-500 calorie breakfast to 'kick start your body to burn calories'.

'Keeping your hormone profile in a healthy state is a major key for weight loss.' 

Camillla said you should start your day with a 300-500 calorie breakfast to 'kick start your body to burn calories'

YOU'RE FOLLOWING THE SAME DIET AS A FRIEND

Even though you might think a one-size-fits-all approach works for weight loss, in fact our needs are very different.

'There is a remarkable difference in the nutritional needs of a lean girl maintaining her figure and an overweight girl trying to lose body fat,' Camilla explained.

Even though you might think a one-size-fits-all approach works for weight loss, in fact our needs are very different

This comes down to two things - first of all, lean body mass (or total body weight minus body fat).

'For example: a 56 kilogram woman has 30 per cent body fat, and a second woman weighing 56 kilos has 20 per cent body fat.

'While they share the same total body weight, the leaner woman will have a higher calorie maintenance, because she has more lean body mass than our second woman - muscle requires more energy to maintain than body fat'.

Secondly, Camilla outlined that different people have different goals. While you might want to get more lean, your 56 kilo friend is all about maintenance:

'Eat an amount of food based on your estimated maintenance level, activity level and goal,' she advised. What works for you won't work for others.

'Carbohydrates are not the enemy,' Camilla outlined. 'Stay away from processed carbs, but still eat your good ones'

YOU'RE AVOIDING CARBS AND THEN OVEREATING THEM

When many people try to lose weight, they cut carbohydrates. 

And while decreasing the amount of carbs you eat can help, cutting them out entirely will leave your body short on the nutrients it needs.

'Carbohydrates are not the enemy,' Camilla outlined. 'Stay away from processed carbs, but still eat your good ones.'

Brown rice, sweet potatoes, fruit and vegetables all fall under this bracket. 

Camilla recommends taking time out to learn more about nutrition and health; not everything you read is true

'Make sure you read good information from trusted sources - like peer reviewed articles or text books and eBooks that reference to research,' she said

YOU DON'T KNOW MUCH ABOUT NUTRITION

With a plethora of information around and online about weight loss, it's hardly a wonder that some of the advice doled out is incorrect.

'There are so many figures and concepts thrown around in the media about health foods and super foods that it can be overwhelming,' Camilla said.

She recommends taking time out to read around nutrition and health - so you can learn more. 

'Make sure you read good information from trusted sources - like peer reviewed articles or text books and eBooks that reference to research,' she said.

That way, you'll be better equipped to take on your weight loss goals. 

If you're not eating too few calories, watch out - because you could be eating too many.

She advises tracking your calorie and macro intake for a while to 'get an understanding of what you put into your body'

YOU'RE EATING TOO MUCH FOR YOUR ACTIVITY LEVELS

If you're not eating too few calories, watch out - because you could be eating too many.

'As you cannot see calories, it is sometimes really hard to maintain a result-driven balance; it's like walking around with a torch in the dark and you don't really know where you'll end up,' Camilla said.

She advises tracking your calorie and macro intake for a while to 'get an understanding of what you put into your body'.

'It is a very efficient tool for you to start seeing results,' she concluded.

Want to lose weight and lower your cholesterol?

Eat WALNUTS: Handful a day is 'as effective as a low fat diet'

• Women who ate just over a handful every day for six months lost an average of nearly eight per cent of their initial weight
• Unlike other diet groups, those who ate nuts improved cholesterol reading

Forget salads and green tea - it seems walnuts may be the key to losing weight.

Scientists have found that eating a diet rich in walnuts and olive oil can lead to the same amount of weight loss as a lower fat, higher carbohydrate diet.

Even better, walnuts, which are rich in polyunsaturated fats, are beneficial to heart health and lower cholesterol, they say. 

In light of the findings, the study recommends eating a handful of them a day.

 

A diet rich in walnuts and olive oil can lead to the same amount of weight loss as a lower fat, higher carbohydrate diet, new research has revealed 

 Study author Dr Cheryl Rock, of the San Diego School of Medicine at the University of California, said she was surprised by the results.

'One of the surprising findings of this study was even though walnuts are higher in fat and calories, the walnut-rich diet was associated with the same degree of weight loss as a lower fat diet.

'Considering the results of this study, as well as previous walnut research on heart health and weight, there's something to be said for eating a handful of walnuts a day.' 

To come to this conclusion, the team studied 245 overweight and obese women aged between 22 and 72, who were enrolled in a one-year weight loss programme.

They were randomly assigned to three different diets: a lower fat and higher carbohydrate diet; a lower carbohydrate and higher fat diet, or a walnut-rich, higher fat and lower carbohydrate diet. 

Those prescribed a walnut-rich diet consumed around 43g (1.5 ounces) of the nuts a day - about a handful and a half. After six months, women across all groups lost an average of nearly eight per cent of their initial weight.

Those eating a walnut-rich diet lost similar amounts of weight to the other groups - but also showed more improvements in their cholesterol levels when compared to the other two groups. 

Those eating a walnut-rich diet lost similar amounts of weight to the other groups - but also showed more improvements in their cholesterol levels when compared to the other two groups

Specifically, the level of 'bad' LDL cholesterol fell, while 'good' HDL cholesterol increased. This was especially noticeable in the women who were insulin-resistant, a precursor of diabetes. 

The key to these findings, the researchers believe, is that the low-carb high-fat diet group were  encouraged to consume foods higher in monounsaturated fats, found in a variety of foods and oils.

Studies show eating foods rich in monounsaturated fatty acids improves blood cholesterol levels, which can decrease the risk of heart disease.

However, the walnut-rich diet provided more polyunsaturated fats. 

HOW NUTS CAN STAVE OFF DEATH 

Snacking on just half a handful of nuts a day can cut the risk of dying from a string of major diseases. Researchers at Maastricht University found eating at least 10g of nuts or peanuts per day led to a lower risk of dying from respiratory disease, such as asthma  and emphysema, and neurodegenerative diseases such as dementia.

It also reduced the risk of diabetes, cancer and cardiovascular diseases, which include heart attacks and strokes. 

However, researchers found no protective effect from eating peanut butter.

They explained this may be because the salt and vegetable oils it contains 'cancel out' the beneficial effects of the nuts.

Walnuts are the only nut in which the fat is primarily polyunsaturated, including a significant amount of alpha-linolenic acid (ALA). ALA is the plant-derived form of omega-3 fatty acid, which is essential to the body's healthy functioning.

The body cannot make omega-3 itself, therefore it must be wholly obtained from the diet, meaning many of us are deficient. 

However, Dr Rock conceded there were some limitations to the study, such as it only included women, so the results may not be generalizable to men.

In addition, it did not measure adherence to the diets, although it seems the women stuck to them considering their weight loss. 'In addition to these findings, we hope to explore the effect of walnuts on satiety, as we believe satiety is a critical factor for maintaining weight loss,' Dr Rock conluded. The study, published in the Journal of the American Heart Association, comes after research from Harvard also showed the health benefits of consuming polyunsaturated fats.

The study suggested that people who replace saturated fats with polyunsaturated fats may live longer and have a lower risk of heart disease.