Category Archives: Diet And Food

Presley Ann/Stringer/Getty Images Instead of focusing on one extreme measure, Melissa Alcantara is incorporating several bite-sized fitness and nutrition tweaks.

Weight fluctuation happens to everyone, even Melissa Alcantara, trainer to Kim Kardashian West and overall inspiring person. In a recent Instagram post, Alcantara revealed that she gained 10 pounds over the last month, and she shared how she plans to approach diet and fitness in the upcoming weeks. (Related: Melissa Alcantara Shares Her 5 Commandments for Making a Fitness Transformation)

For one thing, Alcantara's weight-loss plan doesn't include panicking or trying a crash diet. Instead, one thing she's focusing on is "not lifting too much" because her "old a*s knees hurt," she wrote in her post (#relatable).

Going all-out without regarding the body's needs is actually a common mistake people make when setting fitness goals, and it can backfire in the end. "Simply put: When you fight against your body, it's going to fight back," Jen Widerstrom, all-star trainer and Shape contributing fitness director, previously told us. "Cravings, fatigue, and a scale that won't budge are all signs of your body rebelling," she added. (Here are some other warnings that you're pushing yourself too hard in the gymplus how to find balance in your workout routine.)

Next, Alcantara plans on "not eating bullsh*t (specifically not going into the granola bag 75 times a day acting like it's the last time)," she wrote (#alsorelatable).

ICYDK, Alcantara has told us in the past that she's not one to obsess over calorie count, nor does she believe in drastically cutting carbs for weight loss. In general, Alcantara has said she tries to stick with less processed foods. If you're curious what that's looked like lately, yesterday the trainer shared a video on her Instagram Story of a shake she made with frozen bananas, honey roasted peanut butter, blueberries, spinach, nutmeg, cinnamon, unsweetened almond milk, and oats. (If that sounds delish, these 13 healthy smoothies taste like milkshakes but are actually good for you.)

Another part of Alcantara's weight-loss plan involves simply "drinking water," she wrote in her post. It's a straightforward strategy, but potentially a smart one since how much water you drink can play a role in your weight: One study found that people who drank water before meals consumed fewer calories at each meal. Beyond that, staying hydrated helps balance the body's electrolyte levels, which is especially important if you're ramping up your workouts in pursuit of a weight-loss goal. (Here's how sports drinks can help you maintain healthy electrolyte levels, too.)

Finally, Alcantara said she'll be adding more cardio to her routine, but not an "overwhelming" amount"more like 4 [cardio workouts] a week instead of once every 2 weeks," she wrote, adding that she'll also be following her Built At Home program on the Fitplan app.

Video: Is it actually harder to lose weight when you're short? (Provided by Shape)

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Alcantara's approach to cardio touches on one of the most common myths surrounding weight loss: that sticking to only cardio is the best way to lose weight. But in reality, adopting an all-cardio routine can mean burning fewer calories overall than following a routine that incorporates strength training, since building muscle means burning more calories on a day-to-day basis. With that in mind, Alcantara's approach of increasing cardio without adopting a "more is more" mentality makes total sense.

Feeling inspired by Alcantara? Here's our 40-day plan to help you crush any goal.

Slideshow: 10 women share the most important thing that helped them lose weight (Courtesy: Shape)

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Kim K's Trainer Shared Her Diet and Fitness Approach After Gaining Weight - msnNOW

Thinking about starting a new diet? While the amount of information available can be overwhelming, its possible to find a diet that is safe, suitable and effective for your lifestyle.

Dr. Peter Jian with the Medical Weight Management Clinic at Baylor College of Medicine discusses what you need to know about the DASH diet.

A: DASH (Dietary Approaches to Stop Hypertension) is an eating plan that is often recommended to help lower blood pressure. This diet is rich in fruits, vegetables, whole grains, and low-fat dairy products. It is also low in saturated fat, total fat, meats, and sweets.

There are two versions of the DASH diet. The standard version allows up to 2,300 milligrams of sodium per day, and the low-sodium version allows up to 1,500 milligrams of sodium per day.

Studies have shown that the DASH diet may lower blood pressure by causing favorable changes in the bodys blood pressure regulating mechanisms, such as the reninangiotensin system and plasma nitrite levels.

A: High blood pressure increases risks of cardiovascular diseases, such as coronary artery disease, heart failure, atrial fibrillation, peripheral vascular disease, and stroke. The DASH diet can lower cardiovascular disease risk by reducing the blood pressure.

A: The following foods are typically recommended in the DASH diet:

Additionally, the DASH diet suggests the following:

A: The DASH diet is high in fiber, potassium, phosphorus, and protein, and low in saturated fat.

A: Individuals with advanced chronic kidney disease should be careful with the DASH diet because of the high amounts of potassium and phosphorus.

A: Most of the time, no side effects are noticeable.

A: The DASH diet was not developed for weight loss. Whether any type of diet (DASH, Mediterranean, vegetarian, etc.) leads to weight loss depends on many factors. Diet plans need to be individualized for each person.

Dr. Jian is an assistant professor of family and community medicine at Baylor. See more services at Baylor Family Medicine or call (713) 798-7700.

What is the low-FODMAP diet?

See more from the Debating Diets series.

-By Nicole Blanton

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Debating Diets: What is the DASH diet? - Baylor College of Medicine News

Raymond Nazon Raymond Nazon was pre-diabetic and decided to make a lifestyle change. Fasting and the carnivore diet helped Nazon with his weight loss transformation.

Raymond Nazon's belly used to be the target of his jokes. The 47-year-old Atlanta, Georgia, resident previously weighed 252 pounds and carried a lot of abdominal fat. But learning that he had high cholesterol and was pre-diabetic inspired Nazon to make a change.

Until that point, Nazon admits to living a sedentary lifestyle and drinking a lot of sugar-sweetened beverages.

"I used to drink up to two liters of Pepsi per day and would eat frozen chimichangas and Burger King," he tells Men's Health. "I felt horrible at my heaviest. It was a burden just getting off the couch, so I enjoyed sitting."

Nazon began doing Orangetheory Fitness about five times a week, but struggled to see results from exercise alone. He read anecdotes online from people who say they reversed their diabetes by following a high-fat, low-carb ketogenic diet, so Nazon decided to try it himself in September 2016.

"I followed a keto diet plan for only six weeks and noticed huge differences," he says. Typical meals included lots of meats, green vegetables, cheese, and nuts. Dinner was usually salmon with kale, turmeric, and garlic, or rotisserie chicken.

By November, Nazon lost 10 pounds and decided to incorporate intermittent fasting. He tracks his weight and meals using the LIFE Fasting app.

Eventually, Nazon went full carnivore and has only eaten meat and cheese for the past two yearsexcept for on special occasions.

"My doctor thinks I'm crazy," he says. "The nurses think the same but with my great blood work and my transformation, they have become more curious than worried."

Nazon now weighs 175 pounds and is is no longer pre-diabetic. He runs a seven-minute mile and has completed his first 10-mile race in 2019. This year, Nazon plans to train for his first half-marathon.

Video: 7 incredible results you'll get from walking 30 minutes a day (Courtesy: Prevention)

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The carnivore diet definitely isn't for everyone, but it suits Nazonwhich is key.

"When you find something that works for you then stick with it and challenge yourself," he advises. "I feel that I am now thriving. I feel better than I have ever felt in my life and that includes my 20s."

Slideshow: The 50 all-time best exercises for weight loss (Courtesy: The Active Times)

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This Man Lost 82 Pounds Through Fasting and Tackling the Carnivore Diet - msnNOW

Consumers' preference for protein outside conventional sources has encouraged manufacturers treat meat extract as a key ingredient for wide range of applications

As the trend of 'on-the-go' meal continues to rise, customers leading a highly demanding lifestyle will look for instant meals and pre-cooked products, thus driving the global meat extract market

ALBANY, New York, Feb. 12, 2020 /PRNewswire/ -- A newest research report published by Transparency Market Research projects a healthy rate of growth of the global meat extract market. The report predicts that the global market ~8% over the course of the given forecast period of 2019 to 2029. In 2019, the revenue recorded in the global market was around US$1.2 bn. With this give rate of growth, the global market for meat extract is expected to reach a new valuation worth US$2.5 bn by the fall of 2029.

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Explore a report with detailed research, incisive insights, and in-depth country levels estimations. Gain business intelligence on global Meat Extract Market by Meat: Beef, Chicken, Pork, Lamb; End Use: Food Processing, Lab testing; Form: Powder, Liquid, Granules, Paste, Forecast, 2019 2029 at https://www.transparencymarketresearch.com/meat-extract-market.html

Global Meat Extract Market Key Driving Factors

Global Meat Extract Market Key Restraining Factors

Even though the market is developing at a great pace, there are some factors that might impede the growth of the global market in coming years and stop it from reaching its full potential. Some of the important restraining factors for the market are given below:

View Detailed Table of Contents at https://www.transparencymarketresearch.com/report-toc/49092

Global Meat Extract Market Geographical Outlook

Analyze meat extract market growth in 30+ countries including US, Canada, Germany, United Kingdom, France, Italy, Russia, Poland, Benelux, Nordic, China, Japan, India, and South Korea. Request a sample of the study.

Global Meat Extract Market Competitive Landscape

The vendor landscape of the global meat extract market is fragmented. The market players are focusing on developing innovative products that will cater to the evolving needs of the modern day consumers. Some of the key names in the meat extract market are Innova Flavors (Griffith Foods Inc.), Nikken Foods Co. Ltd., Meioh Bussan Co. Ltd., Carnad A/S, and Colin Ingredients among others.

Global Meat Extract Market: Classification

Meat Extract Market by Meat

Meat Extract Market by End Use

Meat Extract Market by Form

Meat Extract Market by Region

Explore Transparency Market Research's award-winning coverage of the global Food and Beverages Industry,

Beef Protein Powder Market- The beef protein powder market is anticipated to grow at a CAGR of~6%, to reach a value of~US$ 1.3 Bn by 2029. In the food and nutrition landscape, consumers are getting attracted to the beef protein powder market, as this powder doesn't require the tedious making of bone broth.

Meat Snacks Market- Revenue generated from the global meat snacks market has been estimated to be valued at~US$ 7.1 Bn in 2019,which is projected to increase at a CAGR of ~7%,to reachUS$ 14.5 Bn by 2029.

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Egg Protein Market- In the egg protein market, the bakery and confectionary sector accounted for the highest revenue in2018, with a value of ~US$ 203 million. This is why, manufacturers are increasing offerings with the introduction of whey-egg-milk protein pancake mixes and bakery paleo egg white protein powders.

Cornmeal Market- The growth of thecornmeal marketis due to various factors such as variety of products available, cornmeal replacing white and wheat flour, nutritional benefits of cornmeal, and its increased incorporation in food products.

Medical Nutrition Market- TMR projects 6.2% CAGR for global medical nutrition market revenue over 2018-2027, geriatric population to remain key consumer demographic.

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Stephen Nutall Stephen Nutall thought he had a healthy diet, but started gaining weight. He changed portions, joined Ultimate Performance gym, and gained a six pack.

Stephen Nutall was always a healthy eater. He didn't snack, consumed very little sugar, and avoided soda. However, the 42-year-old noticed the weight creeping up and his clothes fitting just a bit tighter than he liked.

"Looking back, I struggled with portion control and a more balanced diet," he tells Men's Health. I probably ate too little for breakfast and lunchoften to fit in with a busy work schedulebut then overate late in the evening after long days at work."

The accountant, who lives in Manchester, England, looked into Ultimate Performance, a nearby gym that specializes in body transformations. Nutall ate a heavy lunch the day of his UP consultation, which led him to sign up.

"I had a burger, fries, and beer, and remember feeling awfulboth physically and how that made me feel about myself," he says. "Enough was enough!"

In June of 2019, Nutall began working with his trainer, Anthony Paulhe, who provided him with a meal plan that included recommended servings of lean meat, vegetables, and carbohydrates. At the time, he weighed 205 pounds and had 23 percent body fat.

"It was really challenging at first as they were bigger meals for breakfast and lunch, which required more shopping, food prep, and general organization," says Nutall. "However, my wife was very supportive. Ive also started to do more cooking and meal prep for both me and Maggie, and now we really enjoy the food were eating and cooking for one another."

He also met with Paulhe three times a week, focusing on resistance training and HIIT, and went for jogs on his own time. However, Nutall says one tiny change made the largest impact: walking. He aimed to log at least 10,000 steps each day and did this by taking public transportation instead of driving and by walking at lunch and after work.

Video: 7 incredible results you'll get from walking 30 minutes a day (Courtesy: Prevention)

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"I used the stairs at work and even went for walks late at night when I got home after long days to get the steps in," he says. "I think that made a big difference to the weight loss and is now a part of my normal routine."

These tiny tweaks delivered instant results, according to Nutall.

"I could see results from the second week," he says.

By the end of September, Nutall weighed 167 pounds and was super lean with only 8.2 percent body fat.

"Now Im fitter, stronger, and leaner than Ive ever been at the age of 42," he says. "I genuinely never thought I would get a six pack!"

More importantly, Nutall says losing weight has improved his confidence and cut down on how often he gets sick. His success has even inspired others to make lifestyle changes.

"The reactions of friends and work colleagues has been fantasticmany have decided to go on their own fitness plan as it is possible to change!"

Slideshow: These 40 fit celebrities over 40 will inspire you to hit the gym (Provided by Prevention)

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This Guy Got Ripped With a Simple Diet and Training Program - msnNOW

If you or your child has ever had a stomach virus, you may have heard of and implemented the BRAT diet. BRAT stands for bananas, rice, applesauce, and toast, which are supposed to be easy on the stomach and help relieve symptoms like nausea and diarrhea.

However, the diet has fallen out of favor since it was first introduced and it may not be the best option anymore. Here's what you need to know.

The BRAT diet "has been around for about a century, and it was originally developed for pediatricians to give to kids to minimize the amount of diarrhea they have when they get acute intestinal illnesses," says Dr. David Cutler, MD, a family medicine physician at Providence Saint John's Health Center.

Though the diet was primarily invented for sick children, adults suffering from acute stomach problems can also use it to reduce their symptoms. But before starting yourself or your child on the BRAT diet, it's crucial that you know what's causing the symptoms in the first place.

"[There are] many different causes of diarrhea and for some, a BRAT diet definitely would not be a good idea [like] if they have some infection going on, if they have some inflammatory condition in their intestines, or if they're having a dietary reaction," says Cutler.

He warns something more serious could be going on if you're experiencing bloody stool, high fever, or severe abdominal pain. In this case, you should head to your doctor instead of starting the BRAT diet.

Let's say you've ruled out the other possible problems, and you're simply dealing with an acute viral intestinal illness like your run of the mill gastroenteritis like a stomach bug that'll resolve in a couple of days.

To really recover from a stomach bug, experts believe that you need a full range of vitamins, nutrients, proteins, and healthy fats. The BRAT diet provides a small amount of nutrients like vitamin C in applesauce and the fiber and vitamin B-6 in bananas. But you'll be lacking other key nutrients including protein and healthy fats.

In fact, the BRAT diet isn't as popular or as endorsed by doctors as it once was. "It's been discovered over the years that it nutritionally is very deficient in a lot of things that kids need. So generally, it's fallen greatly out of favor to use," says Cutler.

Therefore, to get the full range of nutrition you'll want to re-introduce a normal balanced diet after one or two days of the BRAT diet to regain your health.

Since prolonged diarrhea and vomiting can be very dehydrating, the most important thing is staying hydrated by consuming lots of fluids.

"The best way to treat diarrhea is simply to replace the fluid that you're losing in the diarrhea," says Cutler.

Drink lots of water and consider rehydration solutions such as low-sugar options like G2 or Pedialyte that contain fluids and electrolytes. Avoid high-sugar drinks like regular Gatorade or Powerade because the sugar may actually worsen diarrhea. Soup or plain broths are also good options that are soothing and rehydrating.

"Most experts would now recommend that people just avoid foods that might be aggravating diarrhea, and to stay on a good healthy diet with fiber and protein and mono or polyunsaturated fats," says Cutler.

In addition to sugary drinks, other foods that may upset your stomach and exacerbate your symptoms may include dairy, greasy foods, and foods high in insoluble fiber like beans, nuts, and leafy greens.

The bottom line is the BRAT diet might be helpful short-term, but it's even more important to stay hydrated and avoid aggravating foods when trying to get better. The BRAT diet shouldn't be used for more than a couple of days, for either children or adults.

See more here:
What is the BRAT diet? Why doctors no longer recommend it - Insider - INSIDER

Defiance ETFs notes increased institutional interest in ESG, impact and sustainable investing. "Investors ploughed a record $20.6bn into US sustainable investment funds, almost quadrupling the $5.5bn of net inflows gathered in 2018," according to Morningstar.

On 11/13/2019 Defiance ETFs launched (NYSE: DIET), priced at only 0.30%, which provides exposure to companies who are embracing and leading the charge in global sustainability.

About Defiance ETFs

Defiance ETFs is a low-cost** thematic ETF provider focusing on the Next Generation of investors.

The Funds investment objectives, risks, charges, and expenses must be considered carefully before investing. The prospectus and summary prospectus contain this and other important information about the investment company. The prospectus can be obtained by calling 1-833-333-9383 Please read it carefully before investing.

Investing involves risk. Principal loss is possible. As an ETF, the fund may trade at a premium or discount to NAV. Shares of any ETF are bought and sold at market price (not NAV) and are not individually redeemed from the Fund. The Fund is not actively managed and would not sell a security due to current or projected under performance unless that security is removed from the Index or is required upon a reconstitution of the Index. A portfolio concentrated in a single industry or country, may be subject to a higher degree of risk. The value of stocks of information technology companies are particularly vulnerable to rapid changes in technology product cycles, rapid product obsolescence, government regulation and competition. The Fund is considered to be non-diversified, so it may invest more of its assets in the securities of a single issuer or a smaller number of issuers. Investments in foreign securities involve certain risks including risk of loss due to foreign currency fluctuations or to political or economic instability. This risk is magnified in emerging markets. Small and mid-cap companies are subject to greater and more unpredictable price changes than securities of large-cap companies. Fund holdings are subject to change at any time and should not be considered recommendations to buy or sell any security.

The possible applications of 5G technologies are only in the exploration stages, and the possibility of returns is uncertain and may not be realized in the near future.

**A commission may apply when buying or selling an ETF.

Total return represents changes to the NAV and accounts for distributions from the fund. Market price return represents changes to the midpoint price and accounts for distributions from the fund. The midpoint is the average of the bid-ask prices at 4:00 PM ET

The Defiance ETFs are distributed by Foreside Fund Services, LLC.

View source version on businesswire.com: https://www.businesswire.com/news/home/20200211005355/en/

Contacts

Julia StollMacMillan Communications(212) 473-4442julia@macmillancom.com

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Defiances DIET ETF Provides Exposure to Companies on the Forefront of Global Sustainability - Yahoo Finance

If you have ever dealt with sudden, severe leg pain on the ketogenic diet, youre not alone.

Although this high fat, low carb diet may aid weight loss and even help treat certain medical conditions, it has been associated with a number of side effects including leg cramps.

This article explains why some people may experience leg cramps on keto and offers tips for treating and preventing this uncomfortable side effect.

Cramps are involuntary, localized muscle contractions that are often painful. Leg cramps typically affect the calf muscle, though they can occur in other parts of your leg as well (1).

These contractions commonly occur at night and can last seconds to minutes. Most leg cramps are over in less than a few minutes (1).

Although their exact cause isnt always clear, multiple factors, including pregnancy, medical treatments, insufficient blood flow, and the use of certain drugs, may increase your risk.

The keto diet may make you more susceptible to leg cramps for several reasons (2).

A potential cause of leg cramps is an electrolyte imbalance.

Electrolytes are minerals that are essential for critical functions in your body, such as cell communication. They include sodium, magnesium, chloride, potassium, calcium, phosphate, and bicarbonates (3).

If your levels become depleted, your nerve cells may become more sensitive. In turn, this leads to pressure on nerve endings, which may cause muscle spasms (4).

When adapting to the keto diet, your body may lose more electrolytes through urination in response to decreased levels of blood sugar and the hormone insulin (5).

This loss is typically greatest during the first 14 days of transitioning to keto, so muscle cramps related to electrolyte imbalance may be worse during this period (5).

People transitioning to the keto diet often urinate more due to factors like reduced insulin levels and increased sodium excretion. In turn, increased urination can lead to dehydration, another potential cause of leg cramps (1, 5).

Dehydration is one of the most common keto side effects and may thus increase your risk of leg cramps (6, 7, 8).

All the same, evidence is mixed and more studies are needed (9).

Several other factors may also cause leg cramps.

For example, certain medications, such as diuretics, asthma drugs, and statins, are associated with an increased risk of these pains (10).

Additionally, sedentary habits, old age, strenuous physical activity, and medical conditions like liver and kidney failure are associated with leg cramps (11, 12).

People on the keto diet may experience leg cramps due to dehydration and electrolyte imbalances. Other causes of leg cramps include sedentary habits and certain medications.

Aside from leg cramps, other symptoms associated with the keto diet include headaches, constipation, and fatigue collectively known as the keto flu.

These symptoms may likewise be caused or worsened by dehydration and electrolyte imbalances, making prevention all the more important.

The best way to prevent and treat leg cramps on keto is to ensure that youre eating nutritious foods, supplementing if necessary, and staying properly hydrated. Here are a few tips:

If you have persistent or extreme leg cramps, you should visit a health professional to ensure that youre not experiencing symptoms of a more serious medical condition.

Staying hydrated, consuming plenty of electrolytes, and engaging in gentle physical activity may help reduce your chances of leg cramps on keto.

While many people swear by the keto diet, transitioning to a very low carb, high fat diet can lead to uncomfortable symptoms, including leg cramps.

Nonetheless, making a few simple changes to your diet and lifestyle, such as staying hydrated, eating plenty of electrolyte-rich foods, and engaging in gentle activity, may help treat and prevent keto-associated leg cramps.

If youre experiencing leg cramps, try out a few of the tips listed above but remember to visit your healthcare provider if your cramps are persistent or extreme.

Read more from the original source:
Leg Cramps on Keto: Causes, Treatment, and More - Healthline

Reduction in Dietary Methionine May Achieve Better Outcomes for Patients with Multiple Sclerosis

Methionine is known to fuel T cells in immune responses and is critical for a healthy immune system. However, because T cells cannot produce the amino acid, patients can only ensure their intake of methionine through their diet. The studys findings suggest that patients predisposed to inflammatory and autoimmune disorders such as MS may benefit from reducing methionine intake.

During an immune response, T cells flood the affected area to help the body fend off pathogens. The investigators found that dietary methionine fuels this process by helping to reprogram T cells to respond to the threat by more quickly replicating and differentiating into specialized subtypes.

However, of these reprogrammed T cells cause inflammation. This inflammation is a normal part of an immune response but could cause damage if it lingers, such as the nerve damage that occurs in MS. According to the study authors, restricting methionine in the diet removes the fuel for this overactive inflammatory response without compromising the rest of the immune system.

Autoimmune disorders occur when the immune system mistakenly attacks and destroys healthy tissue. In MS, the myelin sheath that protects nerve cells in the brain and spinal cord is targeted by the immune system. The damage impedes messages traveling to and from the brain, resulting in progressively worsening adverse events such as numbness, muscle weakness, coordination and balance problems, and cognitive decline.

What causes [MS] is still not completely understood. We know that genes related to the immune system are implicated but environmental factors also have a role to play. The fact that metabolic factors like obesity increase the risk of developing [MS] make the idea of dietary intervention to calm down the immune system particularly appealing, said Catherine Larochelle, MD, PhD, study co-author and a clinician-scientist at the University of Montreal.

Jones cautions that the findings must be verified in humans before dietary guidelines can be developed. The research team also plans to investigate whether new medications can be designed that target methionine metabolism.

Reference

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Reduction in Dietary Methionine May Achieve Better Outcomes for Patients with Multiple Sclerosis - Pharmacy Times

Liposuction is a surgical procedure to remove extra fat from your body. It started in the 1980s and has become one of the most popular plastic surgeries in the US. An estimated 258,000 Americans got it in 2018.

Today, you can expect to pay around $3,500 for liposuction and most health insurance plans won't cover the cost. But if you're willing to pay the price, liposuction is a relatively safe and quick procedure that can help you shed fat that diet and exercise can't.

Here's what you need to know about how liposuction works and why it's not a weight-loss tool.

Liposuction is a 1-to2-hour-long procedure where fat cells are permanently removed from your body, usually for cosmetic reasons. People who get liposuction don't do it to lose large amounts of weight but rather to help sculpt the shape of their body.

Some of the most common places to have fat removed are the belly, thighs, buttocks, arms, back, the upper neck just under the chin, and jawline/jowls.

Depending on where you're getting the procedure, doctors will either provide a local anesthetic to numb the area of operation or they will give you a general anesthetic so you're unconscious during the procedure.

Then, surgeons will often inject into the area of operation a solution containing a mix of saline solution, a numbing medicine, and medicine the decreases bleeding. This is to help the skin and fat separate from important structures like muscles and blood vessels so they aren't damaged during the suctioning process.

After that, the surgeon inserts a long metal instrument called a cannula under your skin. The cannula then vacuums out your fat. During this process, surgeons may also use a smaller microcannula to remove fat in nearby areas to achieve a more natural, smoother contour.

Once the fat is removed through liposuction it can be discarded or it can be injected back into your body to enhance features like breasts, buttocks, or face. Or, more recently, in the last decade or so, liposuction has also been used to retrieve stem cells a type of cell that can form other specialized cells in the body for laboratory research.

After liposuction, your surgeon will likely recommend you wear a temporary band or brace over the area of operation to help the skin heal. The band or brace also helps prevent fluid from building up in the area of operation where the fat was removed, between the skin and deeper structures like muscles and blood vessels.

Whether you are awake or asleep during liposuction, you shouldn't feel any pain during the procedure, says Marco A. Pelosi II, MD, a cosmetic surgeon with experience performing liposuction procedures. The recovery, also, should be a relatively mild process.

After getting liposuction, you will feel soreness similar to a muscle ache. "The level of this soreness is typically a 2 or 3 out of 10 for a few weeks," says Pelosi, adding that you should be able to go back to work in 2 to 3 days.

Ongoing pain near the area where the cannula was inserted is a risk of liposuction, and if the pain grows or pain killers don't help, you should tell your surgeon.

According to the Cleveland Clinic, you should not use liposuction as a weight loss alternative. It recommends that if you want to lose weight, you should first try diet and exercise, then use liposuction to take care of more stubborn areas like the chin or belly fat.

Moreover, research shows that people who keep up other weight loss practices like a healthy diet and exercise will see better results after liposuction and keep fat from returning to a particular area.

This is because while liposuction permanently removes fat cells from your body, there is nothing to stop the remaining fat cells from getting bigger if you gain more weight.

There are some important safety tips to look for when choosing a liposuction provider.

First, look for a facility that meets national safety requirements. You can verify if a facility is accredited on the American Society of Plastic Surgeons' website here.

Pelosi says that doctors should also do blood work testing and medical clearances before a liposuction procedure to ensure your safety. These tests are to make sure you can safely undergo general anesthesia without complication. If, for example, you have an infection or are pregnant, you may not qualify for the surgery.

Last, but not least, is to look for a surgeon who is board-certified in performing these types of procedures and also has extensive experience with liposuction procedures so you know that they are well versed in the technique. To find out more about a practitioner's experience with liposuction, you can check the American Society of Plastic Surgeons' website.

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What is liposuction? How the procedure works and how painful it is - Insider - INSIDER