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Green Tea Increases Metabolism

Green Tea Increases Metabolism

Green Tea Extract Increases Metabolism, May Aid in Weight Loss

There are two ways to lose weight — either reduce energy intake, or increase energy expenditure. Because hypothyroidism — even after treatment — may reduce energy expenditure in some people, patients naturally are looking for options that can help safely help raise the metabolism.

In a study reported on in the American Journal of Clinical Nutrition, it was found that green tea extract resulted in a significant increase in energy expenditure (a measure of metabolism), plus also had a significant effect on fat oxidation. While some of the effects were originally theorized to be due to the caffeine content of green tea, the researchers discovered that the tea actually has properties that go beyond those that would be explained by the caffeine.

The same amount of caffeine as was in the green tea, administered alone, failed to change energy expenditure in other studies. This led reseachers to believe that there is some interaction going on with the active ingredients of green tea that promotes increased metabolism and fat oxidation.

The researchers indicated that their findings have substantial implications for weight control. A 4% overall increase in 24-hour energy expenditure was attributed to the green tea extract, however, the research found that the extra expenditure took place during the daytime. This led them to conclude that, since thermogenesis (the body’s own rate of burning calories) contributes 8-10% of daily energy expenditure in a typical cubject, that this 4% overall increase in energy expenditure due to the green tea actually translated to a 35-43% increase in daytime thermogenesis.

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Green Tea Fights Fat

Green Tea Fights Fat

Jan. 26, 2005 — Need another healthy reason to drink green tea? Aside from fighting heart disease, cancer, and other diseases, a new study shows that drinking green tea may also fight fat.

The study showed that people who drank a bottle of tea fortified with green tea extract every day for three months lost more body fat than those who drank a bottle of regular oolong tea.

Researchers say the results indicate that substances found in green tea known as catechins may trigger weight loss by stimulating the body to burn calories and decreasing body fat.

The findings appear in the January issue of the American Journal of Clinical Nutrition.

Green Tea: Fat Fighter?

Black tea, oolong tea, and green tea come from the same Camellia sinensis plant. But unlike the other two varieties, green tea leaves are not fermented before steaming and drying.

Most teas contain large amounts of polyphenols, which are plant-based substances that have been shown to have antioxidant, anticancer, and antiviral properties.

However, green tea is particularly rich in a type of polyphenols called catechins. These substances have also been shown to have anti-inflammatory and anticancer properties, but recent research in animals show that catechins may also affect body fat accumulation and cholesterol levels.

In this study, researchers looked at the effects of catechins on body fat reduction and weight loss in a group of 35 Japanese men. The men had similar weights based on their BMI (body mass index, an indicator of body fat) and waist sizes.

The men were divided into two groups. For three months, the first group drank a bottle of oolong tea fortified with green tea extract containing 690 milligrams of catechins, and the other group drank a bottle of oolong tea with 22 milligrams of catechins.

During this time, the men ate identical breakfasts and dinners and were instructed to control their calorie and fat intake at all times so that overall total diets were similar.

After three months, the study showed that the men who drank the green tea extract lost more weight (5.3 pounds vs. 2.9 pounds) and experienced a significantly greater decrease in BMI, waist size, and total body fat.

In addition, LDL “bad” cholesterol went down in the men who drank the green tea extract.

The catechin content varies by amount of green tea used and steeping time. But general recommendations, based on previous studies on the benefits of green tea, are at least 4 cups a day. Green tea extract supplements are also available.

Researchers say the results indicate that catechins in green tea not only help burn calories and lower LDL cholesterol but may also be able to mildly reduce body fat.

“These results suggest that catechins contribute to the prevention of and improvement in various lifestyle-related diseases, particularly obesity,” write researcher Tomonori Nagao of Health Care Products Research Laboratories in Tokyo, and colleagues.

SOURCE: Nagao, T. American Journal of Clinical Nutrition, January 2005; vol 81: 122-129.

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Why Block Fat to Lose Weight with Alli

Why Block Fat to Lose Weight with Alli?

Making a real difference in your weight. If you limit fat intake in your diet, you can make a real difference in your weight, because fat is more calorie-dense than carbs or protein. Just one gram of fat has more than double the calories of the same amount of protein or carbs. Trim your fat intake, and you can limit the total number of calories that enter your system. Remember, the calories your body doesn’t use for normal function or physical activity can get stored as fat. 

Does that mean you must follow a fat-free regimen while using alli™ capsules? No. alli isn’t about depriving yourself. It’s about eating in sensible, satisfying ways that you can sustain over the long term. In fact, you should eat at least some fat in your meals, because fats help the body absorb vitamins and perform other essential functions. So let’s take a moment to look at how the body processes fat. What food means to your body fat, carbs, and protein are the main sources of energy the body gets from food. The body needs each of them for normal function. Fats help the body absorb vitamins. Carbs are a good source of energy. Protein builds and maintains the body’s cells. So take a moment to understand how the body processes fat. Storing fat for later use during digestion, fats, carbs, and protein are converted into glucose or blood sugar. When there’s an energy demand, the glucose is absorbed into your body’s cells to provide energy. If there’s no urgent demand, glucose can be stored in your liver and muscles. When these storage areas become full, excess glucose is converted into fatty acids and stored in fat tissue for later use. Every pound of fat represents 3,500 calories. Think of a calorie as a unit of measure for the amount of energy released when the body breaks down food. To lose weight, you have to consume fewer calories — or use more — than your body needs to maintain your current weight. 

When a calorie deficit happens, your system will burn body fat for energy. And as you burn fat, you’ll lose pounds. Want to attack fat starting today? alli can help you do that. Find out if you have what it takes to get started. Take the alli weight loss readiness quiz. 10 tips to help trim fat to about 30% of your daily fat intake: Think inside the box. If the food product is prepackaged, processed, or a member of the fast-food family, think again. These products are often high in fat – especially saturated fats. Also think outside the box. Read the label to find out how much fat the product contains. Look for unsaturated vegetable oils and margarine that list a liquid vegetable oil as the first ingredient. And make sure you know how many servings the product contains. If it’s two or more and you eat the whole thing, you’ll eat much more fat and calories than you intend. Shop the perimeter of the store to pick up more grains, fruits, and vegetables. The middle aisles are the domain of processed foods. When adding foods to your cart, choose lean meat and fish, poultry without skin, and dry beans and peas. 

When you eat, limit your portions. Try using a smaller plate. Or split a restaurant meal with a friend or your spouse. Cook with less fat by using vegetable oil spray instead of butter or margarine. Prepare meats in low-fat ways: trim away all the fat you can see broil, roast, or boil instead of frying Banish the gravy boat. Limit your intake of butter, margarine, gravy, high-fat salad dressings, and baked goods. When dining out, ask how foods are prepared and request that they be prepared with little or no added fat. Tip your waiter for telling you. Swap out whole-milk dairy products with nonfat or reduced-fat items, such as 1% milk, nonfat yogurt, and low-fat ice cream and cheese. Choose lean meat, poultry without skin, fish, and dry beans and peas.

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Alli Weight Loss Plan

The My Alli Weight Loss Plan

The Alli Weight Loss Plan was created by nationally recognized nutrition and weight management experts who understand the challenges of losing weight. Read more about one of those experts who has joined the alli team, Dr. Gary Foster. Gary Foster, Ph.D. is a renowned leader in the field of weight management and behavior change. Dr. Foster is a Professor of Medicine and Public Health and Director of the Center for Obesity Research and Education at Temple University in Philadelphia. He has previously served as Clinical Director of the Weight and Eating Disorders Program, Department of Psychiatry, at the University of Pennsylvania School of Medicine. Dr. Foster is a frequent presenter at national and international meetings and has treated overweight patients in individual and group settings for over 20 years. Begin with meal planning. Life is tempting. Fast-food advertising encourages you to grab and go — often at a good price that could cost you in the long run. If you know what to expect from the outside influences, you can avoid the setbacks that lead to weight gain. In this section, you’ll find resources including meal planning, articles, and information that can help you fight cravings survive slip-ups control portion size You can also discover which popular low-fat diets work with the alli™ program. Just view alli-friendly diets. Some diets are not a good fit with alli, because they allow high-fat foods that can cause treatment effects while using alli capsules. With alli, you need to stick with a reduced-calorie, low-fat diet. Find out more about the debate on low-fat choices.

How many daily fat grams and calories are right for you? Check out the target fat & calories charts. Four ways to fight cravings. 

Has this happened to you? You see a chocolate bar in a magazine, so you take a walk to the nearest vending machine. Or you’re in a movie theater, and the smell of popcorn drives you to the concession stand. These triggers are hard to handle. What can you do? Get moving. Physical activity can boost your mood just like food can — and it uses up calories, rather than adds them Swap foods. If you crave a salty snack, have some salted celery or a lettuce salad with lemon juice and a sprinkling of salt. If you want something sweet, try sugar-free hard candy or a fruit-and-ice smoothie with no-calorie sweetener Distract yourself. If you can do something else for just a few minutes, the craving may pass Drink water. Sometimes thirst disguises itself as hunger. But make sure you’re not substituting water for food; you still need nutrients as part of a healthy diet Survive the occasional slip-ups. Weight control is not like walking a tightrope — one misstep and you’re done. If you slip, don’t fall overboard with bad choices. 

Here are a few tips for recovering: Accept that mistakes happen. Forgive yourself and focus on what to do differently next time Persevere with your goals. Avoid “all-or-nothing” thoughts of giving up Identify triggers. Try to understand what events or circumstances led to overeating. Anger, stress, loneliness, or the blues are common. Be ready for them turn your back. When you sense a trigger, change direction. If you’re in the kitchen, or near food, go somewhere else. Just walk away Do the math. If you want to be sure you have a low-fat diet, count the grams of fat in your daily food choices and compare them to the number of grams of fat suggested for your calorie level. For more on daily fat and calorie targets, check out the target fat and calories charts, watch portion size. One of the easiest weight loss strategies is to control portion size. Get to know the amount of food you eat. Often, we get in the habit of eating a certain amount of food to feel satisfied. And if we’re served more food, we’ll eat more. Studies have shown that the more food people were given to eat, the more they ate, regardless of their feeling of satiety. If the full plate is important to you, try using a smaller plate. Or keep portion sizes the same, but cut calories by lowering the fat in your dishes and adding more low-calorie ingredients like crunchy vegetables and leafy salads. Pay attention to the “energy density” in foods. 

All foods have a specific number of calories within a given amount (volume). Foods such as desserts, candies, and processed foods are high in energy density. A small volume of these foods has a large number of calories. But some foods such as fruits and vegetables have low energy density. So you can have a larger portion size with a fewer number of calories — and that can fill you up without the downside of calorie overload.

10 quick tips for portion control. 

  1. Leave a portion of what you’re served on your plate. 

  2. Ask for a “to go” container so you can have the leftovers for another meal. 

  3. Don’t be fooled into thinking if you skip the bread, you’re free to have a larger portion of steak. 

  4. Cut back wherever you can. Ask for salad dressing on the side, and use one fewer tablespoon of dressing whenever you have salad. 

  5. Make gradual changes in portion size for lasting results. If you want larger portions, add more fruits, vegetables, and beans into your meals. 

  6. A deck of cards is about the size of 3 ounces of cooked meat. A baseball is about the size of one cup. Use these visual cues when looking at portions. 

  7. Don’t let deprivation lead to a splurge. If you have a smaller entrée portion, fill up the rest of your plate with vegetables and a green salad. 

  8. Measure foods at home so when you eat out, you’ll know how much pasta or rice you may be eating in a restaurant. Read food labels to get familiar with the calories and nutrients you’re getting in each serving. 

  9. Value meals may be good for the wallet but bad for the waist. 

  10. You may be better off choosing individual items in smaller portion sizes.

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Alli weight-loss pill

Alli weight-loss pill: Does it work?

Is Alli the solution to your weight-loss woes? A Mayo Clinic specialist discusses the effectiveness of Alli, an over-the-counter weight-loss pill. Another drug is available to aid your weight-loss efforts, but this time you don’t need a prescription. Alli (pronounced AL-eye) is meant for overweight adults who are struggling to shed excess pounds. With its easy access and weight-loss promises, is Alli your answer to losing weight permanently? Here, Donald Hensrud, M.D., a preventive medicine and nutrition specialist at Mayo Clinic, Rochester, Minn., answers common questions about Alli. 

What is Alli?

Alli is the reduced-strength version of orlistat (Xenical), a prescription drug to treat obesity. It’s approved for over-the-counter sale to overweight adults 18 years and older. Alli is meant to be used in conjunction with a low-calorie, low-fat diet and regular exercise.

How does Alli work? 

Alli promotes weight loss by decreasing absorption of fat by the intestines, which reduces the number of calories you absorb.Lipase, an enzyme found in the digestive tract, helps break down dietary fat into smaller components, so it can be used or stored for energy. Alli works by disabling lipase, which prevents the enzyme from breaking down the fat while it’s in your digestive tract. The undigested fat continues through the intestines and is eliminated through bowel movements. Alli is taken with fat-containing meals, up to three times a day. Because of how Alli works, it’s recommended that you eat no more than 15 grams of fat with each meal. Eating higher amounts of fat can cause unwanted effects, such as urgent bowel movements, diarrhea and gas with oily spotting.

How much weight could I lose using Alli?

Alli can help you lose weight, but the weight loss likely won’t be great — perhaps just a few pounds more than you would lose with diet and exercise alone. Only a small number of studies have evaluated the effectiveness of Alli. And many of the weight-loss estimates are based on studies conducted on its prescription-strength counterpart, Xenical.The average weight loss for prescription-strength Xenical is modest — about 6 pounds greater than diet and exercise alone after one year. So at half the strength, Alli could conceivably result in an average of 3 pounds lost in a year in addition to the approximately 8 pounds you could expect to lose from diet and exercise alone. 

When shouldn’t I take Alli?

You shouldn’t take Alli if you:Are at a healthy weight Are taking cyclosporine Have had an organ transplant Have problems absorbing food The drug also may pose risks for anyone who takes blood-thinning medication or has diabetes or thyroid disease. Orlistat decreases the absorption of certain fat-soluble vitamins — for example, vitamins A, D and E. If you’re taking Alli, you need to take a daily vitamin supplement (at a time different from when you take Alli) to prevent potential nutrient deficiencies.

How long do I need to take Alli?

According to the manufacturer, most weight loss occurs within the first six months. Many people who take medications to lose weight regain the weight they lost when they stop taking the medication. Therefore, to keep the weight off, many people continue taking medications indefinitely along with eating a low-calorie diet and exercising regularly. How does Alli fit into a healthy weight-loss plan? As you consider Alli as a weight-loss aid, make sure that you make every effort to exercise, change your eating habits and adjust any other lifestyle factors that have contributed to your excess weight. Alli isn’t the easy answer to weight loss and is meant only to supplement — not replace — a healthy diet and regular exercise. Work with your doctor to evaluate the potential benefits and risks of Alli or any other weight-loss drugs. As a team, you can create the most effective weight-loss plan for you.

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