Category Archives: Lose Weight Fast

When it comes to choosing a weight-loss dietto follow, things arent always clear-cut. From Atkins to Mediterranean or DASH, there are so many options promising fast results that it can be difficult to decide which is best for you. But as it turns out, it probably doesnt matter which diet you follow if your goal is to kickstart weight loss.

In a new study published in The BMJ, researchers separated 14 popular diets like Weight Watchers, South Beach, and Atkins into three groups: low-carb, low-fat, and moderate-macronutrient. They looked at the results of 121 randomized trialsa total of 21,942 people following the various diet plansto find out which are the most effective for weight loss and overall health.

Compared to people who werent given any specific diet instructions to follow, those who followed any of the low-carb or low-fat diet plans had similar weight-loss results (about 8-11 pounds) and better blood pressure after six months. People on moderate-macronutrient diets still saw improvements, just slightly less.

The bad news is that by the time the one-year mark came around, the weight-loss and cardiovascular effects of the diets had all but disappearedexcept in the case of the the Mediterranean diet, which was also the only one that significantly lowered LDL cholesterol (the bad one) levels.

Each diet plan had slightly different results, but there was no clear winner in the end as far as this studys authors are concerned. So instead of stressing over choosing a diet that will help you lose the most weight, they suggest going for the strategy that sounds most appealing to you, according to a release.

Considering the way most of the benefits all but came to a halt by just a year later, the most important aspect may be deciding on a strategy to maintain any weight loss and health improvements that come from following a weight-loss diet plan.

Their advice is to take it easy on the sugar, salt and alcohol and eat more vegetables, legumes, and whole grains. Hopefully, youre not shocked by this information. If this is news to you, it may be best to just clean out your fridge and start repopulating it with some healthier ingredients.

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Is Any Weight-Loss Diet Plan Better Than the Rest? - Muscle & Fitness

Intermittent fasting has fast become a super popular health trend. The diet is said to cause weight loss, improve metabolic health, and perhaps even extend lifespan and heart health. Several methods of this eating pattern exist. Every method can be effective, but figuring out which one works best depends on the individual. According to the Harvard Health Blog, as a weight-loss method has been around in various forms for ages but it was highly popularized in 2012 by BBC broadcast journalist Dr. Michael Mosleys TV documentaryEat Fast, Live Longerand bookThe Fast Diet, followed by journalist Kate Harrisons bookThe 5:2 Dietbased on her own experience, and subsequently by Dr. Jason Fungs 2016 bestsellerThe Obesity Code. IF generated a steady positive buzz as anecdotes of its effectiveness proliferated.

According to the Harvard Health Blog, The food we eat is broken down by enzymes in our gut and eventually ends up as molecules in our bloodstream. Carbohydrates, particularly sugars and refined grains (think white flours and rice), are quickly broken down into sugar, which our cells use for energy. If our cells dont use it all, we store it in our fat cells as, well, fat. But sugar can only enter our cells with insulin, a hormone made in the pancreas. Insulin brings the sugar into the fat cells and keeps it there.

Basically as long as we do not snack, our levels of insulin go down and our fat cells release, and we burn this off as energy. You can go this often enough and for long enough that you burn off all of your fat. Please keep reading to find out how to do intermittent fasting.

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According to Healthline, the 16/8 methodinvolves fasting every day for 1416 hours and restricting your daily eating window to 810 hours.mWithin the eating window, you can fit in two, three, or more meals. Doing this method of fasting can actually be as simple as not eating anything after dinner and skipping breakfast. You can drink water,coffee, and other zero-calorie beverages during the fast, which can help reduce feelings of hunger. Its very important to primarily eat healthy foods during your eating window. This method wont work if you eat lots of junk food or an excessive number of calories. Is this how to do intermittent fasting? Maybe this method is for you.

The5:2 dietinvolves eating normally 5 days of the week while restricting your calorie intake to 500600 for 2 days of the week. This diet is also called the Fast Diet and was popularized by British journalist Michael Mosley. For example, you might eat normally every day of the week except Mondays and Thursdays. For those two days, you eat 2 small meals of 250 calories each for women and 300 calories each for men.

Eat Stop Eat involves a 24-hour fast once or twice per week. This method was popularized by fitness expert Brad Pilon and has been quite popular for a few years. By fasting from dinner one day to dinner the next day, this amounts to a full 24-hour fast. For example, if you finish dinner at 7 p.m. Monday and dont eat until dinner at 7 p.m. the next day, youve completed a full 24-hour fast. You can also fast from breakfast to breakfast or lunch to lunch the end result is the same. Water, coffee, and other zero-calorie beverages are allowed during the fast, but no solid foods are permitted.

If youre doing this to lose weight, its very important that you eat normally during the eating periods. In other words, you should eat the same amount of food as if you hadnt been fasting at all. The potential downside of this method is that a full 24-hour fast may be fairly difficult for many people. However, you dont need to go all-in right away. Its fine to start with 1416 hours, then move upward from there.

In alternate-day fasting, you fast every other day. There are several different versions of this method. Some of them allow about 500 calories during the fasting days. Many of the test-tube studies showing the health benefits of intermittent fasting used some version of this method. A full fast every other day can seem rather extreme, so its not recommended for beginners.

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The 4 Intermittent Fasting Methods We Know Actually Work - Sporteluxe

If youre looking to lose weight in a hurry, meal-replacement shakes can look like a very tempting option. These shakes aim to provide the nutrition you need in a convenient, low-calorie drink, so you dont have to go into great detail with a diet plan or learn a load of new recipes to make healthier meals.

However, that doesnt mean they are a good idea or will even be effective. When we asked dietitian Anna Daniels, speaking on behalf of the British Dietetic Association, about them, she warned that meal-replacement shakes were not something shed normally recommend.

Meal-replacement shakes are basically a liquid that can be drunk in place of a meal.

It is not normally something that I recommend, certainly not for weight loss. If someone is wanting to lose weight, looking at their whole diet and lifestyle and making smaller, longer-term changes would be a better approach for long-term weight management. The risk with a meal-replacement shake is that they tend to be a shorter-term approach, and taking up this kind of diet mindset often wont work in the long term. However, it does depend on the individual and in some cases it can be a useful tool to kick-start a plan.

There really is no need to use shakes if you can properly plan your meals and create meals with fewer calories or better nutrition. However, they may be useful for someone who is time-poor and cant plan meals and create lower-calorie versions. That is when a meal replacement can be an easy and fast way of getting in nutrients and ensuring that you are receiving the ideal energy requirements for your individual needs.

You can find these shakes at many health food shops or online sites. However, they dont all have the adequate and balanced nutrients of a nutritious meal, so its important to choose the right one for your needs.

Some weight-loss shakes can also be high in added sugar, so be sure to read the labels, choosing nutritionally complete shakes where possible.

For someone who, in the short term, just wants to replace one meal per day with a light 200-calorie shake, it wouldnt be so imperative that the shake is nutritionally complete. However, if you want to replace more meals [which, again, isnt something Daniels normally recommends], then ensuring the shake provides adequate nutrients, vitamins and minerals along with fibre is essential.

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What Are Meal-Replacement Shakes And Should Anyone Be Using Them? - Coach

Obesity is a serious, chronic, treatable, and global disease epidemic. Over 98 million people currently have the disease of obesity, and in a recent New England Journal of Medicine article, Harvard researchers predicted that by 2030, 50% of the population in the United States will have the disease of obesity.

Type 2 diabetes (T2D) is significantly associated with obesity. While many people with obesity do not have diabetes, most people with T2D have the disease of obesity. Excess adiposity (body fat storage), which is present in obesity, contributes to many chronic diseases beyond T2D. These include high blood pressure, heart disease, and non-alcoholic fatty liver disease, which is becoming the number one reason for liver transplant across the globe.

Metabolic surgery, also known as weight-loss surgery and bariatric surgery, can be an effective way to lose excess weight and keep it off. Two of the more popular procedures are gastric bypass and sleeve gastrectomy.

We have known for many years that weight-loss surgery has a positive impact on cardiometabolic risk factors, including high cholesterol, high blood pressure, and abdominal obesity. It is also the most successful treatment for remission of T2D, which is another cardiometabolic risk factor.

A recent study published in JAMA set out to determine whether the beneficial effects of weight-loss surgery on cardiometabolic risk factors translated into improved cardiovascular (CV) outcomes in people with obesity and T2D. To do so, they compared CV outcomes (death, heart attack, stroke, heart failure, kidney disease and atrial fibrillation) in 2,287 adults with T2D and obesity who underwent weight-loss surgery against CV outcomes in 11,435 adults with T2D and obesity who did not have weight-loss surgery.

The researchers found that weight-loss surgery in people with T2D and obesity reduced the risk of death by about 40% over the eight years of observation. In fact, weight-loss surgery resulted in a significant benefit for all CV outcomes compared to no surgery. These study results illustrate the benefit of weight-loss surgery for both diabetes remission and heart disease risk reduction.

This was a large study with many patients in both the surgery and no-surgery groups. The researchers did a comprehensive analysis of the data, and controlled for many differences in the groups, including age, sex, body mass index (BMI), and average blood sugar level. The study authors appropriately acknowledge that since the study was observational, it cannot be seen as conclusive. A randomized trial of patients moving forward is needed to determine whether weight-loss surgery actually caused the beneficial outcomes.

The human body is incredibly engineered to promote fat storage; weight loss induces physiological changes that promote regaining of lost weight. This survival mechanism is hard to overcome by lifestyle interventions like diet and exercise alone.

Weight-loss surgery leads to physiologic changes that help regulate excess body fat, thereby promoting fat loss. For example, it influences metabolism, and can help you lose weight more efficiently and maintain the lost weight more effectively. These changes cannot currently be replicated with nonsurgical interventions in their entirety.

Our genes also play a large role in the disease of obesity and our tendency to store extra fat, given an environment in which we are surrounded by inexpensive, unhealthy, supersized food options. Genetics also plays a large role in the development of diabetes.

This helps explain why reversing diabetes can require re-engineering our physiology through a combination of specific lifestyle changes, medications, and surgery. As illustrated by this study, the remission of diabetes and obesity may prevent a host of future complications such as heart disease and stroke.

No one wants to have surgery, but when a surgical intervention produces the greatest odds of disease remission, we must consider it to get the best long-term outcome. We see this for example in cancer treatment, where a combination of surgery, medication, and radiation is used to produce the best chance of remission.

All people with T2D and obesity (a BMI greater than or equal to 35) should strongly consider metabolic surgery to reverse their diabetes and, as this study suggests, potentially prevent future heart attacks, stroke, and other cardiovascular complications. Metabolic surgery is increasingly safe, and currently has the same risk profile as having your gallbladder removed; less than 1 out of 1,000 people have a risk of death from the surgery itself.

If you have T2D and obesity, an evaluation at a comprehensive multidisciplinary obesity treatment center can help you understand your individual risks and benefits for metabolic surgery, and can help with medications and lifestyle interventions if you choose not to undergo surgery.

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Weight-loss surgery may lower risk of heart disease in people with diabetes - Harvard Health Blog - Harvard Health

The "Health and Weight Management Market" report has been added to ResearchAndMarkets.com's offering.

This report represents an important business tool for evaluating technologies, trends, products and market participants in the health and weight management sector. The geographic scope of this study is worldwide. The report identifies the main elements of products, services, and trends in different types of industries.

The Report Includes:

Health is defined as the state of physical, mental and social well-being, in which disease is absent. Indeed, in our modern society, many people are aware of the importance of a healthy lifestyle, including weight management. However, health/weight maintenance is a difficult task for many people due to sedimentary lifestyles. That is why this market has become such a complex and sophisticated industry.

Key Topics Covered:

1 Introduction

2 Summary and Highlights

3 Market Background

4 Fitness Industry: Equipment and Services

5 Monitoring and Weight Management Market

6 Nutrition and Weight Management Programs Market

7 Obesity Medications and Drug Development

8 Other Treatments for Weight Loss and Weight Management

9 Health and Weight Management and Diagnostics Sector

10 Patent Review for Health and Weight Management Market

11 Market Summary

12 Company Profiles

For more information about this report visit https://www.researchandmarkets.com/r/v6b2iu

View source version on businesswire.com: https://www.businesswire.com/news/home/20200416005606/en/

Contacts

ResearchAndMarkets.comLaura Wood, Senior Press Managerpress@researchandmarkets.com

For E.S.T Office Hours Call 1-917-300-0470For U.S./CAN Toll Free Call 1-800-526-8630For GMT Office Hours Call +353-1-416-8900

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Insights into the Worldwide Health and Weight Management Industry to 2025 - ResearchAndMarkets.com - Yahoo Finance

Time to hit the weight room.

Exercise is that magic little pill everyone is looking for -- you know, the one that makes you lose weight, boosts your mood and generally improves your life. Weightlifting in particular can foster scores of benefits, both physical and emotional.

Despite the vox populi that lifting weights makes you "bulk up" (it doesn't, ladies), it can actually help you lose weight and slim down. Beyond the purely physical, lifting weights can improve your bone health and increase your metabolism, just to name a couple of benefits.

For those curious about weightlifting but boggled with questions, I rounded up some of the most common questions about lifting weights that I hear as a personal trainer and CrossFit coach. By the end of this guide, I hope you're ready to pick up some dumbbells (or a couple of wine bottles) and start building muscle.

Any form of exercise can help you lose weight, weightlifting included -- as long as you burn more calories than you consume each day, you'll remain in a calorie deficit and lose weight.

Lifting weights has a unique weight-loss advantage that makes it superior to other forms of exercise for weight loss: When you lift weights, you build muscle and lose fat. Muscle tissue is more metabolically active than fat tissue, so over time, as you build more muscle, your body will burn more calories at rest than it did before you built that muscle.

This results in a greater resting metabolic rate (your metabolism when you're just sitting or sleeping) and more calories burned each day. It's not an incredibly significant difference, despite long-standing myths, but it does help.

Just know that lifting weights isn't a magic ticket to weight loss: You must sustain a calorie deficit over time, so if you're lifting every day but still eating more calories than you burn, you won't see the progress you want.

Read more: How to calculate and track your macros

Your goals dictate whether you should hit the weights or hop on the treadmill first.

This really depends on your goals. In simplest terms, lift weights first if your primary goal is to build muscle or get stronger. Do cardio first if your primary goal is to build speed or endurance.

In reality, the question of "weights or cardio first?" requires individualized answers, but you can't go wrong with a balanced approach that includes both weights and cardio throughout the week. You don't have to do both at every gym session.

Read more: Double the benefits of exercise by exercising outside

It's beneficial to lift both light and heavy weights.

This, too, depends on your goals. One really isn't better than the other unless you're aiming for a very specific goal. For example, if I wanted to compete in a powerlifting competition, where the barbell back squat is one of the main events, I would lift heavy most of the time.

If I wanted to run a marathon, I would lift light weight for a lot of reps to get my heart rate up and train my legs to handle stress for longer periods of time. If you don't have a specific goal in mind, you can benefit from lifting heavy and light weights.

The number of reps you do depends on what type of exercise you're doing, and whether you want to increase strength or endurance.

Oh look, another question to which the answer depends on your goals. Catching a theme? The answer to "how many reps should I lift?" coincides with your answer to "Is it better to lift light or heavy weights?" because of one simple reason -- if you're lifting light weights, you should be doing more reps.

Endurance-based goals like improving your running capacity require more reps at lower weights, while strength-based goals like maxing out your deadlift require fewer reps at higher weights. Goals with both endurance and strength components -- like running an obstacle course race -- require both types of training.

You can get fit with other forms of exercise, such as running and hiking, but lifting weights can help speed up the process.

Sure thing! Lifting weights is a fantastic way to build muscle mass, get stronger and become healthier overall. But if dumbbells and barbells just aren't your jam, you can certainly get fit with bodyweight workouts.

High-intensity interval training is one (extremely effective) way to do so. You can get your HIIT fix with a workout subscription app, a free YouTube channel or even from your favorite trainers on Instagram.

Read more: Workouts for people who really hate working out

Lifting weights is a great way for older adults to get in shape and fend off diseases.

Not only can older adults lift weights, they should lift weights to maintain their health and fend off degenerative conditions like osteoporosis. Lifting weights in middle-age and beyond can really amp up your health and fitness: You'll combat age-related muscle loss, reduce your risk for cardiovascular and metabolic diseases, fend off chronic disease and improve your overall quality of life. What's not to like?

It's often best to stick to the basics.

Basic is best. Try not to get too into the weeds when deciding what weightlifting moves to add to your routine. The basic compound movements, such as lunges, squats, deadlifts and overhead presses, will get the job done.

As you get more advanced, you can start adding more isolation and accessory work, but CNET's guide to the exercises everyone needs to get strong should get you started on the right track.

And if you sit at a desk all day, try these moves to loosen up your joints and finish up with some stretches to counteract all that sitting.

Lifting weights in interval-training fashion, like you would at Orangetheory Fitness, can improve your endurance.

Totally. There's a somewhat common misconception that all weightlifters are gnarly masses of pure muscle with 400 pounds on their barbell (cue grunting sounds), but that's not at all true. Many athletes -- both recreational and professional -- lift weights as a supplement to their training regimen.

Lifting weights can improve your muscular endurance more than pure cardio can. I, for example, perform high-volume (lower weights, more reps) when training for half-marathons, marathons or adventure races. My running capacity has significantly increased since I started incorporating strength training, and I'm much more confident when tackling hills.

High-intensity weightlifting programs such as CrossFit can also help you build endurance, both muscular and cardiovascular, as can anaerobic fitness classes when weights or plyometrics are involved..

Quite honestly, you don't need much, especially if you're just starting out. The absolute essentials? A pair of dumbbells and a yoga mat. This combo will get you far: You can use dumbbells for upper body, lower body and core moves, and a yoga mat will add cushion for movements that require you to put your knees or elbows on the ground.

A few more things, such as a kettlebell, can add more variety to at-home weightlifting workouts. You can even lift weights with objects you already have at home.

Read more: New fitness system Tempo judges your workout form to help you get better

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Does lifting weights help you lose weight? All of your weightlifting questions, answered - CNET

You may think that weight loss seems to take forever. It is easy to start off feeling all charged up, but as more time progresses, it is often difficult for us to find any motivation to continue. However, it does not happen to everyone. There are people out there who have gotten rid of their weight and kept it that way. What can you do to accomplish the same thing?

Setting goals and understanding your motivations will help you stick to your routine. You need to figure out if you just want to lose a few pounds, or if you are planning to see significant changes in both weight and size. Is your goal to get the most energy through a daily work out routine? What is your ideal end result?

Record your weekly progress. Use a journal to keep track of your weight weekly. In another section of the same book, keep a journal of the food that you are eating. Jot down exactly what you consume daily so that you just how many calories you are eating. The simple task of writing it down can prevent you from making poor choices in foods.

Its never a good idea to make your food choices when you are starving. Therefore, you should plan ahead what you are going to eat. Have some healthy snacks with you at all times. Bringing your own lunch is healthier and cheaper.

Losing weight starts with both healthy eating and frequent exercise. Some people find that it is challenging to follow a fitness routine despite having no problem with changing their eating habits. Working out with a friend and finding routines that are fun can make working out easier. If you need to, you can combine the two and find an exercise that you and a friend would both enjoy.

Get rid of all the unhealthy food from your kitchen. You cannot eat food that you do not have, so be sure to keep only healthy foods in your pantry that will help you remain slim. This will make it difficult to have the foods that are bad for you within easy access, which means you will not eat as much of them.

Appeal to your friends. Tell them you need their support in your efforts to lose weight. While losing the weight is ultimately up to you, keeping friends around who can help and support you is a great way to maintain motivation, especially when you may be in danger of quitting your program. These are the people you should lean on when you are right on the brink of giving up. Friends can help you while you are trying to lose weight.

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Simple Ways On How To Lose Weight - The Union Journal

The importance of maintaining a healthy weight is best illustrated by the harmful effects of being overweight. Aside from potentially lowering your self-confidence, it can lead to a number of serious and potentially life-threatening conditions. Obesity is linked to coronary heart disease, for example, a major killer both in the UK and worldwide.

Keeping on top of your weight is therefore essential to both your health and happiness.

Despite the palpable benefits, many people struggle to find a workable solution.

There is no single solution but evidence suggests taking natural supplements can aid your weight loss regime.

Supplements containing turmeric have yielded encouraging results.

READ MORE:How to boost your immune system amid COVID-19 crisis: Dr Chris's simple three-point plan

Turmeric, the spice derived from the flowering plant native to Southeast Asia, has long been touted for its health benefits.

The spice has been linked to everything from cancer to Alzheimer's disease, but evidence has also suggested it may play a role in weight loss.

The effects are attributed to curcumin, the active ingredient found in turmeric.

Test-tube studies suggest that curcumin may suppress particular inflammatory markers that play a role in obesity.

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These markers are typically elevated in people with excess weight or obesity.

One study in 44 people who were previously unable to lose weight found that supplementing twice a day with 800 mg of curcumin and 8 mg of piperine led to significant reductions in body weight, body mass index (BMI), and waist and hip circumference.

The body mass index ( BMI is a measure that uses your height and weight to work out if your weight is healthy.

Furthermore, a review of 21 studies in over 1,600 people linked curcumin intake to reduced weight, BMI, and waist circumference.

It also noted increased levels of adiponectin, a hormone that helps regulate your metabolism.

Metabolism is the rate at which your body expends energy or burns calories, according to Harvard Health.

In addition, piperine is a compound in black pepper that may boost curcumin absorption by up to 2,000 percent, suggests research.

Animal studies also support these claims.

Animal studies indicate that this curcumin may promote weight loss, reduce fat tissue growth, curb weight regain, and enhance your sensitivity to the hormone insulin.

As Diabetes.co.uk explains, people with low insulin sensitivity, also referred to as insulin resistance, will require larger amounts of insulin either from their own pancreas or from injections in order to keep blood glucose stable.

"Having insulin resistance is a sign that your body is having difficulty metabolising glucose, and this can indicate wider health problems such as high blood pressure and cholesterol levels may also be present," says the health body.

Both high blood pressure and high cholesterol levels are precursors to heart disease.

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Best supplements for weight loss: The plant-based supplement proven to shrink fat - Express

It is no secret that sports nutrition products aim to enhance performance. Often, products are designed to pursue the same effects that the World Anti-Doping Agencys (WADA) Prohibited List seeks to address. Anabolic agents, myostatin inhibitors, aromatase inhibitors, stimulants, hormone modulators and more are common targets for sports nutrition products and sports drug testing. Grey areas in prohibited list language can lead to confusion about what is or is not prohibited, making things complicated for formulators, athletes and consumers who wish to avoid banned substances. Perhaps nowhere is this more apparent than in the energy and weight loss categories, where adenosine monophosphate-activated protein kinase (AMPK) activators and stimulants are common ingredientsmaking them the perfect case study for the thorny issues at hand.

Some people believe evaluating supplements for prohibited substances is a simple matter of reviewing the list of ingredients to see if any are on the WADA Prohibited List. In reality, even when it may seem simple, reviewing supplements is a complex undertaking. Reaching the correct conclusion requires thoughtful interpretation of the list language in concert with awareness of the natural presence of prohibited substances in common supplement ingredients, and consideration of the practical applications of sports drug testing. Evaluating AMPK activators and stimulants illustrates the challenges.

The WADA Prohibited List contains catch-all language that may cover substances not listed. Such language might appear as including, but not limited to, or and other substances with a similar chemical structure or similar biological effect(s). Such phrases make the list language virtually infinite. In fact, catch-all language is used in every category of the WADA Prohibited List except one, S7-Narcotics, and the subsection of S4, Hormone and Metabolic Modulators relevant to AMPK activators.

In the case of AMPK activators, while the 2020 WADA Prohibited List language seems very specific, it may be interpreted much more broadly. The language in section S4.5.1 reads: Activators of the AMP-activated protein kinase (AMPK), e.g., AICAR, SR9009.

Only two AMPK activators are prohibited by example: AICAR (5-aminoimidazole-4-carboxamide-1--D-ribofuranoside) and SR9009 (synthetic ligand known as stenabolic). Easy, right? Unfortunately, no. Some people may read the WADA list language that uses the plural form activators to include anything that activates AMPK with the e.g. simply providing two examples of what might qualify.

So, are the myriad natural product ingredients that may activate AMPK prohibited?

According to a study published in Acta pharmaceutica Sinica. B, In the last few years, well over 100 natural products or extracts derived from plants, many of which are used in traditional Asian medicines, have been reported to activate AMPK (2016;6[1]:1-19). The author noted this includes common supplement ingredients like berberine, green tea extract, resveratrol and quercetin. Additionally, some trademarked ingredients focus specifically on AMPK activation, such as Gencors ActivAMP, made from Gynostemma pentaphyllum leaf.

AMPK activators have been on the WADA Prohibited List since 2012. A review of the adverse analytical findingsor initial positive findingsreported in the WADA system from 2012 to 2017 shows 57 findings only for the compounds on the list. The statistics demonstrate a narrow focus on what is listed, while interpretation of the list language may be broader to some readers.

When it comes to the WADA Prohibited List category S6-Stimulants, where catch-all language does apply, interpretation gets even more complex. Here, anything that acts like a stimulant may qualify as prohibited. Precedents have been set for this interpretation being made after the fact.

Take the infamous compound methylhexaneamine (DMAA), which became a popular ingredient in energy products often under the guise of geranium oil extract around 2006. The first adverse analytical finding for DMAA came in 2008, before it was added to the WADA Prohibited List, based on being deemed similar to the listed compound tuaminoheptane. Indeed, there were 32 findings for DMAA in 2008 to 2009 before it was added to the 2010 WADA Prohibited List for the first time. This powerful example put the world on notice that even things not listed may be considered prohibited.

In the search for alternative ingredients to DMAA, other serious issues arose with novel phenethylamine (PEA) derivatives. Methamphetamine ((+)-N,alpha-Dimethylphenethylamine) and amphetamine ((+-)-alpha-Methylphenylethylamine) are both part of the PEA family. Unfortunately, unscrupulous formulators decided to use close cousins of these dangerous drugs as ingredients in supplement products. The supplement craze drew the ire of food safety and sport regulators and, again, a positive drug test ensued from an unlisted substance that was related to a compound on the list.

This prompted a reaction from WADA and phenethylamine and its derivatives were added to the 2015 WADA Prohibited List. The new language generated a new dilemma, as PEA itself is quite common in nature. PEA has been found in the brains of humans and other mammals (Webmedcentral. 2013;4[9]:4409). And according to a study in the journal Bioscience, Biotechnology and Biochemistry, Aromatic amines, such as tyramine (TA) and -phenylethylamine (PEA), are abundantly detected in fermented food products: cheese, wine, chocolate and traditional fermented foodstuffs consumed universally (2017;81[5]:1002-1006).

Could common ingredients like cocoa extract or fermented foodstuffs be considered prohibited? What about theobromine, an alternative stimulant ingredient? Tyramine, with a chemical synonym of 4-Hydroxyphenethylamine, is not usually considered something that would be prohibited, but it appears to be within the confines of the current language.

A review of the WADA adverse analytical finding statistics seems to provide practical answers to these questions. Only four findings have been reported since 2015 for PEA and its derivatives. These figures seem to point to novel derivatives as the intended targets of sports drug testing; otherwise, many more findings would be seen for PEA itself. While a strict interpretation of the WADA Prohibited List language may suggest anything that contains PEA may be prohibited, in practice, common ingredients containing PEA do not seem to be treated as such.

But this still doesnt answer all the questions. A supplement product with the active ingredient PEA would certainly be considered prohibited. As for other common ingredients like theobromine or tyramine, it is anyones guess as to when WADA may interpret another stimulant compound to be prohibited before it is listed.

Dont try to navigate these issues on your own. The grey areas and infinite nature of the prohibited list language make it difficult for even well-intentioned formulators, athletes or consumers to steer clear of prohibited substance concerns. Reviewing supplements in the weight loss or energy sectors can be particularly difficult, and these challenges reach into all corners of sports nutrition.

Oliver Catlin is president of Banned Substances Control Group, a third-party certification and testing provider focused on banned substances, quality control (QC) and GMP (good manufacturing practice) compliance that serves the sports nutrition, natural products and dietary supplement industries.

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Review of issues related to AMPK activators and stimulant ingredients - Natural Products INSIDER

Fibre-rich diet: Chia seeds and flaxseeds are fibre-rich variety of seeds

Weight loss tips:There is not one but many reasons to include fibre-rich foods in your diet. Firstly, they are filling in nature and are naturally low in calories. This makes fibre-rich foods a perfect fit in a weight loss diet. Then, these foods help in forming the bulk stools and regularise bowel movement. Eating fibrous foods can keep constipation at bay and improve digestion. Whole grains, fresh fruits and vegetables (not juices or smoothies), nuts and seeds, beans and legumes are all examples of foods rich in fibre.

Foods that are rich in fibre can easily be a part of your main meals. What can be a task, though, is how you can include them in your mid-meals or snacks. In this article, we are going to talk about some fibre-rich snacking options.

Chia seeds and flaxseeds are fibre-rich variety of seeds in the seed family. They are also a good source of omega-3 fatty acids. Both of these can be added to salads, cereal, smoothies and pancakes. You can also eat them with your daily dose of nuts.

Also read:Reasons Why You Must Add More Fibre To Your Diet; Know Food Sources

According to nutritiondata.com, air-popped popcorn are high in fibre and low in calories. 100 gms of popcorn can give you 14.5 gms fibre. This, of course, depends on the preparation of popcorn and how much butter, cheese and salt you add to it.

Popcorn can provide you with dietary fibrePhoto Credit: iStock

Roasted black chickpea or roasted black chana is a popular snack for weight loss. One serving of black chickpea can give you 13 gms of dietary fibre. To beat mid-meal munching, you can munch on a handful of roasted black chanas.

You are probably already aware that avocado toast is quick and easy-to-prepare. Research shows that eating avocado regularly can reduce levels of bad or LDL cholesterol as well. Avocado is also an excellent source of potassium and healthy fats. One 100 gms of avocado can give you 7 gm fibre.

Also read:Avocados For Weight Loss: Know How They Help And Ways To Include Avocado In Your Diet

This delicious Lebanese dip can be effective in increasing your daily fibre intake. Hummus is essentially made with chickpeas and olive oil. Chickpea content in hummus makes this dip a good source of fibre. Hummus can be used a replacement for mayo in your favourite wraps, burgers and sandwiches.

Oats are rich in a specific type of fibre known as beta-glucan. This kind of fibre can reduce bad cholesterol. One cup of dry oats (roughly 80 gms) contain 7.5 gm fibre. You can have a oatmeal topped with some seasonal fruits for breakfast or mid-meal snack.

Oatmeal can make for a fibre-rich mealPhoto Credit: iStock

Daily recommended intake of fibre is 25 gms for women and 38 gms for men. For weight management and healthy digestion, make sure that your fibre intake is optimum.

Also read:Manage Your High Blood Pressure With Fibre Rich Foods

At the same time, know that excessive intake of fibre can make you feel bloated, gassy and dehydrated. Consult your dietitian to know just how much fibre you need according to your body type and physical activity.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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6 Fibre-Rich Snacks That Can Help You With Weight Loss And Better Digestion - NDTV News