Garcinia Fruit for Weight Loss

Garcinia Fruit: A Powerful Diet Supplement

Garcinia Fruit contains the active ingredient hydroxyciteic acid (HCA), which promotes weight loss, according to results of a placebo controlled study. The HCA inhibits an enzyme called citrate lyase that makes fat from carbohydrates.  In addition, it helps increase serotonin. Serotonin is known as the ‘feel good‘ neurotransmitter in the brain. It improves mood and the desire to over-indulge in food on a bad day.

A placebo controlled study combined guggul extract with Garcinia cambogia extract and tyrosine. Over six weeks, twenty overweight persons experienced a significant decrease in body fat mass and average body weight. The subjects lost body fat, but not lean mass. Fatigue went down, and there were no adverse effects.

Since the study, garcinia has been growing in popularity and the verdict looks pretty good.

What is Garcinia Fruit?

Garcinia Fruit
Garcinia Fruit
  • It looks like a pumpkin.
  • It is found in South-East Asia.
  • It is high in hydroxycitric acid.
  • It helps increase serotonin levels.
  • It suppresses the appetite.
  • It is said to be one of the most powerful diet supplements discovered.

Serotonin acts a natural appetite suppressant. That tub of ice cream, those french fries, that pile of mashed potatoes with gravy…they seem so right when your serotonin is low. That is because people with low serotonin levels tend to overeat.

Quick Way to Calculate BMI

Calculate BMI on the Fly

BMI stands for Body Mass Index. The body mass index is a measure of relative size based on the mass and height of an individual. It is also known as the Quetelet index.

The BMI means of determining your state of obesity has been around a long time because it withstands the test of time as a means of determining whether or not you have a weight problem.

So…we thought we’d share this quick means of determining your own BMI – should only take a moment. We also offer a BMI calculator, if you prefer that approach (link below). It is quick and surprisingly easy to calculate BMI.

The Simple Way to Calculate BMI

If you want to know whether your health could possibly be at risk because of your weight, calculate your body mass index (calculate BMI). Weight is in pounds, height is in inches.

  1. Weight times 705 = “A”
  2. “A” divided by height = “B”
  3. “B” divided by height = BMI

The risk of premature death begins to rise sharply as the BMI rises above 25. A BMI of 23 or below seems to be ideal for reducing heart disease and diabetes risk.


Calculate BMI
Calculate BMI on the Fly

Infectobesity – A Viral Fat?

Infectobesity – A Viral Fat?

Could a virus you contracted in childhood turn you into a fat adult? That’s what research says. A common human virus called “adenovirus-36”, or Ad-36 – is now said to be a contributor to human obesity. According to a report on Web MD, “One specific Ad-36 gene, called E4Orfl, is responsible for the virus’s obesity-related effects.

Infectobesity a Nasty Virus“Infectobesity” is the term coined by Louisiana State University researcher Nikhil Dhurandhar, PhD. There’s one caveat; tests were performed on mice and chickens, not humans.

Recently, viral infections have been recognized as possible cause of obesity. So the term infectobesity can be used to describe the growing nature of it. To date, in animals six viruses and a scrapie agent have been shown to be associated with obesity.

Understanding contribution of various etiologic factors of obesity may lead to treatments directed specifically toward the cause, and consequently, its successful management.

Ad – 36 was first isolated in 1978 in a diabetic child in Germany. The name is derived from the adenoids, or pharyngeal tonsils, where the first adenovirus was discovered.

After a lot of medical speak, the conclusion was that more studies were needed.

Though obesity has multiple causes, an overlooked possibility is that in some instances it could be due to an infection. It is possible that viral infections exacerbate and facilitate the development of obesity, or its complications, by working in conjunction with other adipogenic factors.

Due to ethical considerations, human beings cannot be experimentally infected with these pathogens. In order to determine the role of viral pathogens in human obesity, that is does the Ad 36 virus cause obesity or there are increased titers of virus due to obesity, further research with larger sample size is required.

Source: Infectobesity? Role of Ad – 36 virus (PDF)

Weight Loss or Weight Control?

Weight loss or weight control?

Weight Loss or Weight Control?They’re not exactly the same thing, are they?

If we are not in control of something – in this case, your weight – we find it difficult to maintain. Even when you feel you’re pretty much in control of your weight, you will tend to lose weight or gain weight here and there. Weight is always fluctuating.

But with all those idiosyncrasies, it’s still fair to say many reach a point where they keep their weight within a 5 pound differential. That would be considered in control of your weight.

Unfortunately, with the obesity numbers growing, a majority of the people confuse weight control with weight loss. The confusion is worse confounded because the considerations by which you achieve weight control are the same as those by which you achieve weight loss.


Woman on ScaleA healthy American woman of medium build and a height of 5′ 4″ would weigh about 125 pounds. If she is doing a little or no exercise, consuming about 1500 calories per day would maintain her weight. If she were to follow some dietary restriction and reduce her calorie intake by 500 calories per day, she would lose weight at the rate of about 1 pound per week.

If the woman in our example began exercising 3 days a week, she would burn off about 200 calories per day more. To maintain the weight, i.e. to control the weight in spite of starting on the exercise program, she needs to eat 200 more calories per day.

So you see, breaking it down like that, it sounds simple to choose a lifestyle and maintain a healthy weight gain or healthy weight loss. But we all know it just isn’t quite that easy.

What you can do; however, is choose the weight you want to weigh-in at; that tells you how long you need to adjust your lifestyle to reach the target at the safe rate of 1 to 2 pounds per week. Next determine your present calorie intake. Knowing that one pound of body weight is equivalent to about 3500 calories, you can decide how much change you need to make in your calorie intake.

Remember the formula:

  1. Less fat, less calories, lose weightBody Fat.
  2. More fat, more calories, gain weight.

If you are at a healthy comfortable weight you can easily maintain the same weight even in face of changes in your activity levels, etc. by keeping in mind underlying concept. If you are increasing your activities (including exercise you may be doing) increase your calorie intake correspondingly or vice versa.

Lose 5 lbs. a Year Without Dieting

One simple change in your daily routine can help you burn extra calories and shed excess pounds. Anything you do every day to burn an extra 50 calories will save you the equivalent of five extra pounds over the course of a year. It can be as easy as parking your car a mere five minutes further from your office each morning and then walking briskly to your desk and back again after work. That’s easy weight loss in just 10 minutes a day!

What to Know about Trans Fat Foods?

What to Know about Trans Fat Foods?

The American Heart Association and virtually every health authority and expert wants us to cut down on trans fat  foods. The creation of trans fat occurs when liquid oils solidify by partial hydrogenation.  This process stretches food shelf life. It also changes safe unsaturated fat into dangerous fat.

Experts blame trans fat foods for at least 30,000 premature deaths a year. Experts now say trans fats are “the biggest food-processing disaster in U.S. history“.

Some products have already listed the amount of trans fat on the Nutrition Facts Panel. All others did so by January 1, 2006.

Trans Fat Foods

Once a vegetable oil is hydrogenized a new fat has been created. Such artificially hydrogenated vegetable fats were an addition to our diet. Prior, the human body had no experience with them.

Since the presence of hydrogenated or partially hydrogenated oils does not serve as the best determinant of trans fat foods, here are some facts to consider:

Margarines are Trans Fat Foods
Margarine’s are Trans Fat Foods
  • Some margarine’s contain some partially hydrogenated oils. The combined amounts of trans and saturated fats are often less than the amount of saturated fat in butter.
  • Spreads with plant stanol or sterol esters also contain partially hydrogenated oils. The plant stanol/sterol esters provide a LDL-cholesterol labeling benefit. The trans fat content is a negligible 0.5-1 gram per tablespoon.
  • Peanut butter, which is rich in mostly beneficial unsaturated fat, may contain 1 to 2 percent partially hydrogenated oil to prevent oil separation. The resulting amount of trans fat is not detectable in a 2-tablespoon serving.

Peanut Butter and Bread

Why Trans Fat is So Bad

Trans may lower HDL (good) cholesterol, makes it more difficult for arteries to dilate and raise the risk of diabetes. Most stick margarine has more trans or saturated fat than tub margarine. The trans fat helps stick margarine retain its shape.

Source: IFIC

Harmful Weight Loss Supplements

Harmful Weight Loss Supplements

There are many very good weight loss supplements available in today’s weight loss market. All natural supplements can be extremely helpful in anyone trying to lose weight. However, as with all good things come the bad.

Trying to figure out which weight loss supplements are safe and which are not? In the arena of weight loss supplements, there are some key ingredients and factors you can be on the lookout for.

Harmful weight loss supplements include those with ephedra.
Harmful weight loss supplements include those with ephedra.

Ephedra is the biggest villain. Many over-the-counter and prescription weight loss supplements contain ephedrine alkaloids. This is an amphetamine type compound with potentially lethal stimulant effects on the central nervous system and heart.

This type of pill does stimulates your body to raise your heart rate. This creates an effect that will cause your body to burn more calories just to keep your heart rate elevated. This is how it helps you lose weight. But  what is this doing to your heart?

Most cases of injury and even death reported to the FDA in relation to these supplements involved heart attacks or high blood pressure. Some led to bleeding in the brain or stroke. Possible adverse effects of ephedrine range from:

  • Heart attack.
  • Stroke.
  • Seizures.
  • Psychosis.
  • Death.

Clinically less significant effects that could indicate potential for more serious effects include:

  • Dizziness.
  • Headache.
  • Gastrointestinal distress.
  • Irregular heartbeat.
  • Heart palpitations.

Ingredients to Avoid

Ingredient panels on these products may list things such as ma huang, Chinese ephedra, ma huang extract, ephedra, ephedra sinica, ephedra extract, ephedra herb powder, or epitonin. All of these indicate a source of ephedrine.
Some of the more popular ephedra fat burners you may have tried or heard of include:

  • Twin Lab’s Ripped Fuel.
  • Xenadrine.
  • Stacker 2 and 3.
  • Muscle Tech’s Hydroxycut.
  • Pro Lab’s Thermothyrolean.

Unless the fat burner explicitly says ephedra free then it more than likely contains ephedra.

Acai Berry is an extremely nutritious fruit that is being seen more and more in both juice and pill form. However, the most benefits come from the berry itself. Because of this, there are some great recipes using Acai that you can use so that you get the most out of the Acai Berry and enjoy some great flavor.

Studies were conducted by scientists at the South African Center for Scientific and Industrial Research. Hoodia gordonii contains an amazing molecule that kills the appetite and attacks obesity. It is organic, and has no known side effects. The previously unknown molecule, named P.57, is up to 100,000 times more powerful than glucose in “fooling” the brain into believing you are full. It can even stop you from thinking about food!

Weight Training Misconceptions

Weight Training Misconceptions

Your body can broken be broken down into 6 different muscle groups.

  1. Chest
  2. Back
  3. Biceps
  4. Triceps
  5. Shoulders
  6. Legs
Weight Training Muscle Groups
Weight Training Muscle Groups


All muscle reacts pretty much the same to weight training. Therefore, the following misconceptions apply to all 6 main muscle groups.

1. The longer engage in weight training, the stronger you’ll get.
False. As we are working out, we are trying to slightly damage our muscle fibers by overloading them to the point of exhaustion. The healing process is when the muscle repairs and strengthens. You need to rest the muscle well in-between workouts for maximum build.

2. To lose weight you MUST eat less.
False. You want to focus your efforts on raising your metabolism. That is the master key to almost effortless weight loss. The faster your metabolism burns calories the easier it will be to lose weight. Weight training builds muscle that burns fat.

You do need to be sensible in your food choices. Watch the junk food, etc., but starving yourself for a time just to shed pounds only leads to a nasty pattern of weight-loss and re-gain.

3. Muscle weighs more than fat.
Well…yes and no. Muscle tissue is more dense than fat. If you lost five pounds of fat and gained five pounds of muscle the scale would not show a difference. But your pants sure would!

Fat does not actually turn into muscle. You simply replace fat with muscle. Fat must be burned. This is where weight training benefits weight loss.

Muscle lies underneath fat. As your muscles get stronger and firmer, they push out the fat. We then have larger muscles which “push out”. This sounds fine if you’re weight training to bulk up. Aren’t most of us looking to trim down? If you are looking to bulk up, you don’t want that outer layer of fat. You need to burn that fat off AND build the muscle. This is it’s so important to do aerobic exercise in addition to weight training.

So there you have it – three major misconceptions laid to rest. Spread the word!

Foods For Fat Loss

Foods For Fat Loss

Every single morsel of food you eat counts. It all adds up over time to produce a cumulative result. This end result is achieved one tiny step at a time, one meal at a time. So how can we eat food for fat loss?

Food quality doesn’t fall neatly into two categories of good or bad. Rather, quality ranges from very poor, to poor, to fair, to good to excellent. Food quality can range from highly processed with zero nutritional value on the low end to all-natural with high nutritional value on the high end.

Here we share some guidelines to help you make the best choices of food possible.

Metabolism Boosting Foods for Fat Loss

Fat Loss Foods
Fat Loss Foods

There are two food groups that increase your metabolic rate the most. They are lean proteins and natural, fiber-containing carbohydrates. Protein stimulates metabolism the most. Studies have shown an increase in metabolic rate of up to 25 to 30 percent after eating lean protein.

Natural, fiber-filled complex carbohydrates also have a high thermic effect and boost metabolism. Complex carbohydrates include fibrous vegetables, whole grains and natural starches such as yams, beans, brown rice, and oatmeal.

Lean Proteins Include:

  • Chicken or turkey breast.
  • Fish (Flounder, Haddock, Salmon, Orange Roughy, Cod, Tuna etc.)
  • Shellfish (Lobster, shrimp, Clams, etc.).
  • Lean Red Meat (Flank Steak, Round Steak, extra lean sirloin).
  • Eggs or Egg whites (One yolk for every six whites).
  • Low or non fat dairy products (milk, cheese, yogurt, cottage cheese, etc.).

Natural Fiber-Containing Carbohydrates

  • Asparagus, Broccoli, Okra.
  • Cauliflower, Green Beans, Brussels Sprouts.
  • Peas, Cucumber, Squash.
  • Collard greens, Mushrooms, Zucchini.
  • Lettuce, Salads, Peppers.
  • Tomatoes, pasta sauce, salsa.
  • Spinach and Kale.

Three Types of Food That Promote Fat Storage

  1. High fat foods.
  2. High sugar or refined carbohydrates.
  3. Alcohol.

Certain food combinations are disastrous when you are trying to achieve fat loss. The worst of all possible food combinations is fat combined with sugar because it elevates your blood levels of fat, sugar and insulin simultaneously. This pairing slows down your metabolism and causes you to gain weight. Low quality fats and refined sugars, eaten together, are also contributing factors of nearly every major disease.

Give Yourself a Break

Don’t worry about being strict 100 percent of the time. Food is one of life’s great pleasures. When you deprive yourself of this pleasure completely, it can trigger overwhelming cravings. Designate a cheat day, perhaps one day on the weekend, and give yourself permission to have one cheat meal of whatever food you want. Then get right back on your regular nutritional program. Amazingly, if you eat a “cheat” meal once a week, this will satisfy cravings and help prevent you from binging. After weeks of dieting, a day of higher calories may even give a sluggish metabolism a boost.

Go Natural

The best food choices for fat loss you can make are fresh foods from mother nature. Now that you know exactly which foods to choose, you’re ready to hand-pick the foods you enjoy and put them all together into your own personalized meals and menu plans.

Mix It Up

More evidence is pointing to the prudence of eating a balanced diet that doesn’t restrict food groups.
In a recent study, researchers concluded that both carbohydrates and protein help suppress the appetite hormone, ghrelin. Keep your menu healthy by serving up lean protein sources, such as tofu or skinless chicken, and high-fiber carbohydrates, such as brown rice or whole-wheat pasta.

Top Twelve Worst and Best Foods

Top Twelve Worst and Best Foods

Although the possible variety in your food choices is nearly infinite, there are staple foods that are considered the worst foods and the best foods. While variety is important, these are foods you can’t go wrong avoiding and foods you can’t go wrong eating.

The Dirty Dozen

Worst Foods
Worst Foods

The top 12 worst junk foods you can put into your body are as follows. 

  1. Ice cream.
  2. Fried foods.
  3. Doughnuts and pastries.
  4. Candy, chocolate and sweets.
  5. Sugar laden soft drinks.
  6. Fruit drinks.
  7. Potato chips.
  8. Bacon, sausage.
  9. White bread.
  10. Hot dogs.
  11. Cookies.
  12. Sugar laden breakfast cereals.

The top 12 BEST foods are:

  1. Whole grain cooked cereal (oatmeal, barley, wheat, rye, etc.).

    Whole Grain Bread for Best Foods
    Whole Grain Bread for Best Foods
  2. Yams (sweet potatoes).
  3. Potatoes – white or red.
  4. Brown rice.
  5. Whole wheat bread.
  6. Vegetables.
  7. Fresh fruit.
  8. Low fat and non fat dairy.
  9. Chicken or turkey breast.
  10. Egg whites.
  11. Lean red meat (top round, extra lean sirloin).
  12. Fish and shellfish.

Healthy Alternatives

Uh oh -were some of those bad foods favorites? Not sure how to satisfy your hunger when a craving for one of them hits? Don’t think deprivation, think alternative. Consider the following from the best foods list.

  • Whole milk: Choose non fat or 1 percent.
  • White bread: Choose 100 percent whole wheat or rye bread.
  • Ice cream: Choose low or non-fat varieties, or sugar free frozen yogurt, fruit sorbet.
  • Tuna in oil: Choose tuna packed in water.
  • Regular crackers: Choose whole wheat or rye crackers.
  • Doritoes or potato chips: Choose Baked Tostitos.
  • Doughnuts: Choose sugar free whole grain muffins, bagels, English muffins.
  • Whole eggs: Egg whites or egg substitute (e.g. Egg Beaters).
  • Cheese: Choose low or non-fat cheeses for all your favorite cheese.
  • Canned fruits: Choose canned fruits in their own juices or better yet, fresh fruits when possible.
  • Table sugar: Choose Equal, Sweet ‘n Low or Stevia sweetener.
  • Fried chicken: Choose baked, broiled or roasted and always remove the skin.
  • Fruit drinks: Choose 100 percent fruit juice.
  • Sugar-laden soda: Choose sugar free or a beverage such as Crystal Lite, etc..
  • Prime rib: Choose round steak, lean sirloin or flank steak.
  • Mayonnaise or Miracle Whip: Choose the ‘Lite’ or non-fat varieties.
  • Sugary cereals: Choose whole grain, low sugar cereals.
  • Cold cuts, bologna: Choose turkey or chicken breast.
  • Bacon, sausage, hot dogs: Choose very lean ham, chicken, turkey or even turkey franks.
  • Popsicle: Choose frozen juice bars, yogurt bars or sugar free Popsicle or fudgesicles.

There’s a good start on replacing some of the worst foods for best foods. From here you’ll become a pro at picking what is healthier to replace the bad.

Fat Facts for Fat Smarts

Fat Facts for Fat Smarts

There are basic facts you should know about fats. There are mainly two classes of fats; saturated fat, and unsaturated. Unsaturated fats are the polyunsaturated and monounsaturated. Some fats are dangerous, some are actually good for you.

Fatty Food Fat Facts
Fatty Food Fat Facts

When fats combine with protein in your body, they form a complex called Lipoproteins. We will look at these later in a broader view to see why some are desirable and some are not. First, let’s look at the major kinds of fats.

Major Fat Facts

Saturated fat. These are fats to avoid in trying to stay healthy. The body has a tough time processing saturated fat. Saturated fat can raise cholesterol levels, which increases the risk of a heart attack.

For a healthy dieting plan, saturated fats must be reduced significantly from the diet. Sources of saturated fat are all forms of fat in animal flesh (meat), palm oil, etc.

Polyunsaturated fat facts. Polyunsaturated fat comes in two types: omega 6 and omega 3. Omega 6 comes mainly from vegetables, while omega 3 from oily fish. This type of fat is actually the healthy type and helps reduce cholesterol. So a small consumption is important for health.

Take Advantage of Many Health Benefits From Just One Capsule!

Monounsaturated fat facts. These fats are derived mainly from vegetables and are found in olive oil and almond oil. They have the ability to help reduce cholesterol levels.

Lipoproteins. These are fat-protein complexes that play an important role in the development of heart attacks. There are two classes of these lipoproteins:

High Density and Low Density. High density lipoproteins reduce the chance of a heart disease. Low density lipoproteins increase the likelihood of heart disease. If the level of LDL is higher than that of HDL, the likelihood of a heart disease, stroke diabetes etc. is increased and vice versa.

Fats produce high levels of energy; your daily intake shouldn’t exceed 30% of your total calories. For example, an average daily intake of 2,000 calories should contain about 600 calories from fats. Every gram of fat you ingest gives out 9 calories. That leaves you with about 66.7g of fat per day. But for weight loss, it should be lower than that.

The bottom line fat facts: Try to get the good fats and avoid the bad. Achieve fat reduction by cutting down on fatty foods and eating more vegetables and fruits.

See also:  Palatable Vegetables, Beneficial Berries