I think the most difficult health issue that many people struggle with these days is managing their weight. It’s understandable. Our dietary habits have been the result of a lot of bad trends over the decades, aided and abetted by a massive food industry that prizes profits over health. To remain thin in this environment requires excellent genes, disciplined habits, good fortune, or a combination of all three.
Now, I’m not going to tell you that you can lose weight without factoring in diet and exercise. But I am going to discuss some excellent natural ingredients that can make your healthy journey more comfortable and successful. And that is the subject of this Terry Talks Nutrition®.
Fiber is Key to Weight Loss
By now, I think everyone is aware that fiber is a key component of weight loss. There are a few reasons for this. First, fiber fills you up.
The fact that it touches on multiple points within the digestive system essentially stops a sensation of hunger. That’s why you’ll see fiber-rich foods recommended for anyone who is trying to lose weight. With enough of them in your daily diet, you’re not going to have that “empty” feeling that signals you to eat more.
Additionally, many fiber-rich fruits and vegetables (I recommend skipping grains) are typically full of other important nutrients, so they’re also great for keeping you healthy. Aside from these benefits, fiber tends to make blood sugar levels much more even, too. So you get a combined effect of feeling less hungry and having fewer highs and lows in your blood sugar levels which would otherwise trigger another bout of eating.
I absolutely think you should be eating plenty of nutrient-rich fruits and vegetables whether you are trying to lose a few pounds or not. But to get weight loss going or to get off a weight loss plateau, I’d recommend a clinically studied form of concentrated plant fiber that has been shown to actually help people lose weight.
In just 3 months, with no dietary restrictions (but you should still work on improving your diet), people taking the concentrated fiber lost up to 7 times the weight of those in the placebo group, who on average gained half of a pound. Again, these results are just from using this concentrated fiber with no special requirements for diet or exercise.
Individuals in the fiber group saw significantly lower BMI (Body Mass Index), body fat, visceral fat (fat accumulated around organs in the torso, the most dangerous type of fat deposit), and waist, hip, and upper abdominal circumference. An additional significant benefit was that people in the fiber group saw lower A1C levels, too—the average levels of blood sugar over time, and a way to gauge the severity of diabetes.
Combining fiber with two other botanical ingredients I’d like to discuss should help you achieve even greater weight loss.
French Grape Seed
In my experience, grape seed extract is about due for a revival. High-quality extracts have shown some remarkable results in studies focused on everything from tumor growth to blood pressure. Most people with a knowledge of supplements certainly know about grape seed extract, and either use it now or have in the past, especially for cardiovascular concerns.
But it may come as a surprise that grape seed extract can help you lose weight, too. For starters, grape seed has shown an ability to help reduce blood sugar levels, and can help people who may be on track to get diabetes.
For example, a pilot clinical study found that grape seed extract reduced blood sugar levels after a high-carbohydrate meal. The OPCs in grape seed can help stop the sugar spikes that affect insulin levels and possibly lead to diabetes. Additionally, blood sugar spikes trigger an excessive amount of insulin release, which in turn lowers blood sugar to a level that triggers both hunger and cravings. Therefore, in any weight loss program, it is important to keep blood sugar levels on an even keel.
A scientific study in 2009 found that a French grape seed with high absorption reduced the buildup of abdominal fat—commonly called “belly” fat—and reduced blood sugar. This was due, in part, to an increase of adiponectin, a protein responsible for regulating blood sugar levels, insulin metabolism, cholesterol levels, and inhibiting NF-kB activation and other inflammatory markers. Compared to the control group, the adiponectin level of the grape seed group increased 61 percent! Other laboratory studies have found similar results— that the use of grape seed extract protects against fat accumulation and improves blood triglyceride and plasma lipid levels.
In addition to these amazing results from laboratory work, a randomized, double-blind crossover study found that when volunteers consumed grape seed extract at least 30 to 60 minutes before a meal, researchers noted that there was less appetite because the extract seemed to slow the absorption of food, which in turn, delayed feelings of hunger. And, one of the best aspects of this study is that it accomplished all of this without changes in diet or any effects on mood.
Ginger—A Spice to Help You Stay Slim
Ginger is an excellent anti-inflammatory, relieves pain, and helps settle your stomach when you’re faced with digestive issues. But did you know it can also help you stay slim?
Clinical research has shown that ginger consumption can reduce body mass index (BMI) numbers, and improve blood sugar metabolism, preventing the highs and lows that can lead to craving and overeating. A follow up study found that ginger appears to work even more dramatically for individuals with obesity and a genetic predisposition toward weight and insulin issues.
Other laboratory work has found similar results for reducing glucose levels, weight, amylase (a carbohydrate-digesting enzyme) and other tissue lipids—even though a high fat diet was part of the study. Gingerol, one of the primary beneficial compounds in ginger, may be responsible for its effects.
So, if you have had a difficult time keeping off extra pounds and your blood sugar seems to be on the edge, ginger may be one of the best botanical ingredients you can add to your regimen.
You Can Do This
You might have lost weight before only to find the pounds coming back. Making the right lifestyle choices is the only way to maintain your new weight. In fact, some of the best advice regarding food is to not think of this as a “temporary diet” but instead, a whole new beginning. I’ve included some diet choice tips here to help you get started and stay on the path to health.
If you’re not doing so already, I highly recommend avoiding all refined carbohydrates, grains, sugars, and soft drinks. Click on my healthy diet plan or healthy fats webinar for more information. For additional information, I also recommend checking out the following websites: www.ketogenic-diet-resource.com and www.drperlmutter.com. You should also read the books, Grain Brain by Dr. David Perlmutter and Wheat Belly by Dr. William Davis.
And of course, the right supplemental ingredients can make all the difference. I believe that a combination of clinically tested, concentrated fiber, tannin-free grape seed extract, and ginger can be of great assistance. You have the strength to do this— all you have to do is begin. I think you’ll find the results well worth the effort.
If you are looking for natural ingredients to assist you in reaching your weight loss goals, I recommend taking a combination of clinically tested, concentrated fiber, tannin-free French grape seed extract, and ginger three times daily.