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What’s the Difference Between LOVIDIA and LOVIDIA XR?

What’s the Difference Between LOVIDIA Regular and LOVIDIA XR?

So you know that we make two natural hunger control tablets to help you reach your weight loss goals: LOVIDIA and LOVIDIA XR. But what’s the difference between these two products and how do you know which one you should buy?

Here are some quick answers to our most common customer questions…

Do LOVIDIA Regular and LOVIDIA XR contain the same ingredients?

Both LOVIDIA and LOVIDIA XR work using the scientific process of Gut Sensory Modulation (GSM). Here’s how it works: our patented Hunger Control Formula delivers natural food ingredients past the stomach to stimulate L-cells in the lower gut to release more GLP-1 and PYY than would be released by food alone. GLP-1 and PYY are the hormones that tell your brain “I’m full”, helping you to feel satisfied sooner and eat less.

LOVIDIA XR contains all the same ingredients as regular LOVIDIA with the addition of an herb called berberine. Used in Chinese medicine for centuries, berberine has been shown to increase the release of GLP-1 and PYY, those helpful hormones that make you feel full.

The active ingredients in both LOVIDIA and LOVIDIA XR are all-natural, non-GMO, gluten-free, dairy-free, vegan and GRAS (Generally Recognized As Safe).

Wait… how does this help me lose weight?

The best way to drop unwanted pounds is to eat less and move more. But eating less makes you feel hungry, which isn’t any fun, so most diets fail. LOVIDIA and LOVIDIA XR help you feel full faster (so you eat less) and also feel less hungry (so you’re a happy camper).

Eating less without feeling miserable makes you far more likely to stick to your diet and succeed at your weight loss goals.

How long does it take each tablet to start working?

The original LOVIDIA tablet releases its ingredients over a time period of 1-4 hours for a more short-term effect. Taking LOVIDIA about 1-2 hours before your largest meals of the day (typically lunch and dinner) gives you the hunger control benefits of LOVIDIA by the time you sit down for your meal so you’re less likely to overeat.

LOVIDIA XR has a much slower release time of 3-12 hours for all-day hunger control. This means that a LOVIDIA XR tablet taken with breakfast starts working around mid to late morning and a tablet taken at lunch will start to take effect by dinnertime.

Do I take LOVIDIA Regular and LOVIDIA XR the same way?

Yes and no. Both LOVIDIA and LOVIDIA XR should be swallowed whole with a full glass of water. Don’t break, crush, or chew the tablet because it can affect the release timing of the ingredients.

Take one LOVIDIA tablet 1-2 hours before each of your two biggest meals of the day. This depends on your personal habits, but for a lot of people, it would be lunch and dinner.

LOVIDIA XR can be taken with meals since its effect is delayed and most people find it easier to remember to take a tablet at mealtime. The most common dosing schedule for XR is to take one with breakfast and one with lunch for all-day hunger control.

You can also take one LOVIDIA tablet and one LOVIDIA XR each day, which works really well if you’re following an intermittent fasting plan where you don’t eat first thing in the morning.

Which formula is right for me?

If your biggest struggle is overeating at mealtimes or snacking between breakfast and lunch, original LOVIDIA Regular is a good option. If you tend to be an all-day grazer or if you have a tough time with late night snacking, LOVIDIA XR is often a better bet because of its extended release formula.

But as you can see from what some of our actual customers have to say, the main goal is to figure out what works best for you and then stick with it.

Rebecca M. says, “Lovidia has been a wonderful tool for me. I take it after breakfast. In my high stress workplace I used food/snacks as a way to stay awake or keep focused in front of the computer. Ever since I started Lovidia my cravings have greatly reduced and I find myself drinking more water instead. Lovidia also decreases my appetite when I get caught in long meetings. I feel better at the end of my day. Thank you so much!”

Lori C. says, “LOVIDIA XR really helps me feel less “snacky” and decreases my hunger in the afternoon when I feel cravings the most.”

Linda F. says, “I wanted to try something all natural that worked for me and my lifestyle. I’m a mom, work from home and can be pretty busy. I know I need to make time to exercise and eat better for overall health. I’ll do pretty well with my meals, but I’ll give into my snacking and cravings. I heard Lovidia could help with that. I gave it a try and noticed my cravings went away when I took it before my afternoon and late-night craving times. I feel better having this to keep me on track. Thanks!“

Suzan S. says, “No matter what diet I was trying I could never get past the late-night cravings. I was good at sticking to my plan for breakfast, lunch and dinner…but after about 8pm, I could not control myself. Chips, crackers, cheese, ice-cream, leftovers just seemed to get in my way. I started taking LOVIDIA XR about 3 months ago. I began to notice that after dinner, I was full! After about 3 weeks, I noticed that the late-night snacking was gone! Since then I have lost 20 pounds and I am in control of my diet!”

If you’re still not sure, try out our 3 Product Sample Pack! You’ll get to try both LOVIDIA Regular and LOVIDIA XR, as well as our small, but mighty LOVIDIA Bar. 

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How to Maximize Your Results with LOVIDIA

How to Maximize Your Results with LOVIDIA

You started taking LOVIDIA, and you see positive changes in your hunger level, as well as your ability to ignore cravings. You want the benefits to continue and you’re wondering how to maximize your results.

We’ve got some helpful tips you can use to get the most bang for your buck from LOVIDIA. But before we start, if you’re not seeing the effects that you hoped for from LOVIDIA, you should check out our post “What to Do If It Feels Like LOVIDIA Isn’t Working.”

1 | Take LOVIDIA consistently

Our number one recommendation to help you maximize your results with LOVIDIA is to take the tablets consistently. What does this mean?

Once you’ve established the best times for you to take LOVIDIA, take it close to the same times every day. Not only does this help LOVIDIA work with your natural digestive process, but it makes you less likely to forget to take it.

April told us, “I didn’t get serious about taking LOVIDIA until about a month ago; prior to that I was taking it occasionally. Since taking it more regularly along with a low calorie diet, I can definitely say that it helps to control physical hunger.”

2 | Drink plenty of water

Staying hydrated is important for making sure your body functions properly, including your digestive system. Water helps cleanse your system and break down food effectively.

Because LOVIDIA works with your natural digestion, it’s important to drink enough water to ensure that this process is running efficiently.

3 | LOVIDIA is clinically-proven to work well with intermittent fasting

Intermittent fasting (IF) is very popular in the health and wellness community. Instead of focusing on what you eat, the focus is on when you eat.

There are several types of IF schedules, which makes it easier to adapt to your lifestyle. Here’s a great article on the basics of IF: https://www.healthline.com/nutrition/intermittent-fasting-guide#methods

In clinical trials, participants took LOVIDIA twice each day while following an alternate day low caloric fasting plan. Over a 13 week period, the clinical trial participants taking LOVIDIA lost an average of 14lbs and reported significantly less hunger, which let’s face it, is one of the worst parts of cutting calories.

Whether you’re restricting your calorie intake or decreasing the number of hours you eat during the day, LOVIDIA can help control your hunger and cravings. Intermittent fasting can help you get the most mileage from LOVIDIA.

Just listen to what Craig had to say about LOVIDIA, “My belly was bulging, and I seemed to have no energy to play with my kids. I recorded my weight once every week and ate regular, healthy meals 4 days a week and 3 days a week, I had “Eat-Less days” where I ate 500-800 calories. I took LOVIDIA every day and ate the LOVIDIA bars and Crispy hearts when I was feeling especially hungry. I lost 29 pounds and am feeling great!”

4 | Pay attention to your hunger level & stop eating when you’re comfortably full

There’s physical hunger that happens when your body needs food to replenish its energy. Then there’s emotional/psychological hunger that can be caused by stress, boredom, etc. Learning to tell the difference will help you maximize your results with LOVIDIA.

To get a better understanding of how to assess your hunger, take a look at this short video with Dr. Mark Tager, a medical advisor to LOVIDIA.

As Dr. Tager explains, it’s important to learn to interpret your hunger level so you can eat at the right time. You shouldn’t be eating when you’re barely hungry, but you don’t want to wait until your starving either.

5 | Get moderate exercise on a regular basis

The fact is that not only does regular exercise help your weight loss goals, it’s essential for long term overall health. The good news for those who don’t love exercise it that a moderate amount is sufficient.

LOVIDIA will help you with your health and weight loss goals, but it’s just one tool in your wellness tool box. If you want to get the most benefit from your daily LOVIDIA tablets, you also need to make smart lifestyle choices. Eating healthy foods and getting regular exercise are two other powerful and important tools.

6 | Use the LOVIDIA bar to give your hunger control an extra edge

In addition to taking two LOVIDIA or LOVIDIA XR tablets each day, you can use the LOVIDIA bar for an added hunger control boost. This small, but powerful bar can be eaten at a time when your hunger level is most intense or in place of a meal to accelerate your weight loss goals.

Using the same Gut Sensory Modulation (GSM) process as LOVIDIA tablets, the LOVIDIA bar’s natural ingredients stimulate the L-cells in your lower gut to produce more GLP-1 and PYY hormones that tell your brain, “I’m full. It’s time to stop eating.”

Lynn T said, “I always cleaned my plate… no matter what. I knew that I needed to control my portions to lose the weight, but I never felt I had the control I needed. I tried LOVIDIA and I could feel a difference in my hunger levels right away. When it was time for dinner, I was able to take smaller portions and feel satisfied with less food. I use the LOVIDIA bars as an added hunger control boost when I’m going out for a work lunch. This keeps me on track!”

Made up of a tasty blend of nuts, dates, and our proprietary hunger control blend, the LOVIDIA bar should be eaten with a full glass of water to help you conquer cravings when you need it the most.

The Takeaway

If you want to maximize your results when taking LOVIDIA, you should:
● take LOVIDIA consistently
● drink plenty of water
● try intermittent fasting
● pay attention to your hunger level
● get moderate exercise
● use the LOVIDIA bar for an extra boost of hunger control

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The LOVIDIA Troubleshooting Guide

What to Do If It Feels Like LOVIDIA Isn’t Working

You made the decision to try LOVIDIA or LOVIDIA XR, you placed your order, and you eagerly started taking the tablets as soon as the package arrived.

And now you feel… nothing.

This is definitely not what you expected so what’s going on?

First of all, we understand how frustrating it is to not see an immediate impact. But the good news is that we have some possible explanations and a bunch of helpful tips to get you moving in the right direction!

Gut Sensory Modulation takes time to have an effect.

LOVIDIA helps control hunger through the process of Gut Sensory Modulation (GSM). Here’s the nutshell version of how it works:

When you take a LOVIDIA or LOVIDIA XR tablet, the special coating allows it to pass through the early phases of digestion into the gut. Once it reaches the lower gut, the all-natural hunger control blend stimulates the sweet and bitter L-cell taste receptors. This causes the release of the PYY and GLP-1 hormones that tell your brain “I’m full” helping you to feel more satisfied sooner and eat less.

Unlike the typical weight loss pill that relies on stimulants like caffeine, LOVIDIA is working with your body’s own digestive process. This means that it often takes longer to experience the positive effects of LOVIDIA as your body adjusts its normal hunger response.

Jackie told us, “I’ve been taking the pills for about three weeks now. After a week I was ready to give up on them. They didn’t seem to be doing a thing, especially in the afternoon when I’m typically starving about 2:00. All of a sudden one day I looked at the clock and it was 4:00. Huh. How about that?! Surprisingly, this continued. In the morning I could now make it to lunch without snacking. So this whole past week I’ve eaten 3 meals a day without suffering in the least.”

If you’ve only been taking LOVIDIA for a few days, give it time to take effect. Consistency is key so try to take LOVIDIA around the same time each day when you know you’ll need it most. This brings us to the next point.

Different people experience hunger at different times.

We suggest that you start by taking LOVIDIA 1-2 hours prior to your two largest meals OR you can take LOVIDIA XR with meals twice a day. Keep in mind that this isn’t the only option. It’s simply a starting point based on results from clinical trials and customer feedback.

Sheri called us after she’d been taking LOVIDIA for a few days and had only noticed a small effect. She explained that her most intense cravings came at night, and that was when she often gave into her craving for a dessert. A LOVIDIA customer care member suggested that she take one tablet with lunch and one with dinner to better fit her time of peak hunger. After making the changes, Sheri experienced a noticeable effect and no longer craved her usual dessert.

If you notice that your most intense cravings come at night, try adjusting the times you take LOVIDIA.

LOVIDIA and LOVIDIA XR work differently so be sure to use them appropriately.

The original LOVIDIA formulation is designed to have more of a short term effect. You’ll probably begin noticing the hunger control benefits 1-4 hours after taking the tablet.

If you take a LOVIDIA tablet 1-2 hours prior to lunch or dinner, you should notice that you feel full faster during your meal and feel less temptation to overeat. Stop eating when you feel comfortably full.

LOVIDIA XR is an extended release formula that lasts longer, but also takes more time to start working. You can expect to feel the hunger-lowering effect 3-12+ hours from the time you take a tablet.

Taking one LOVIDIA XR tablet with breakfast will typically help reduce hunger and increase fullness at your next meal. For people who have trouble with snacking in the evening or late night, it’s often more helpful to take one LOVIDIA XR tablet with lunch and one with dinner.

You can read more about the differences between LOVIDIA and LOVIDIA XR here.

Monitor your hunger level to pick up on subtle changes.

Because LOVIDIA’s effect can vary day-to-day depending on your diet and activity level, it can be hard to be sure it’s working. One way to help make the effects of LOVIDIA more obvious is to monitor your hunger level throughout the day. It only takes a few seconds, but it can make a big difference.

A few times during the day, stop what you’re doing and ask yourself, “how hungry am I right now?” Notice if you’re not feeling any hunger, your hunger is mild but manageable, or you’re so hungry you could eat your own arm. Note the time and when you last ate.

By identifying the times you’re most hungry, you’ll have a better idea of when you need LOVIDIA to help you conquer your cravings and keep hunger at bay. You’ll also be able to tell whether LOVIDIA or LOVIDIA XR is the right formula for you.

Katie reviewed LOVIDIA XR and said, “I haven’t noticed dramatic results, however, I am starting to notice subtle changes in appetite! I’m the type of person who can’t go very long without being hungry, but I am noticing that I can go for longer periods of time feeling full since taking Lovidia XR.”

The Bottom Line

If you feel like LOVIDIA isn’t working, the most likely reason is that the hunger control formula hasn’t had enough time to take effect. To get things moving in the right direction, you can:

● Try taking LOVIDIA at different times of day to fit your peak times of hunger
● Monitor your hunger level to observe subtle changes
● Take LOVIDIA close to the time you need it to be effective, and take LOVIDIA XR on a regular schedule (Tip: Use the LOVIDIA App to remind you when to take XR.)

If you still don’t feel a noticeable effect after following these suggestions, it may be that you don’t respond to LOVIDIA due to GLP-1 insensitivity, the make-up of your gut flora, or for genetic difference that make us all unique.

Our clinical studies have shown that LOVIDIA works for most people but not for everyone. That’s why we provide our 30-day money back guarantee.

Please contact our Customer Care team at info@lovidia.com for support and questions.

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What’s in LOVIDIA and LOVIDIA XR?

whats in Lovidia

What’s in LOVIDIA and LOVIDIA XR?

It’s always smart to do your research before starting a new supplement. We also recommend that you talk to your doctor, especially if you have questions about specific health concerns or medications.

The active ingredients in LOVIDIA and LOVIDIA XR are all-natural, non-GMO, gluten-free, dairy-free, vegan, non-stimulatory, and GRAS (Generally Recognized As Safe).

whats in Lovidia

LOVIDIA

The patented hunger control blend in LOVIDIA is made up of Stevia leaf extract, L-glutamine, L-leucine, lysine hydrochloride, and pomegranate fruit extract.

L-glutamine, L-leucine, and lysine hydrochloride are amino acids.

Other ingredients, used for binding purposes and to make the tablet coating, include dextrose, sodium alginate, modified cellulose, silicone dioxide, magnesium stearate, medium chain triglycerides, oleic acid, glycerin and stearic acid. All ingredients are GRAS.

LOVIDIA XR

The extended release (XR) formula in LOVIDIA XR includes the same ingredients as the original LOVIDIA tablet with the addition of berberine.

Berberine is an herb that has been shown in studies to boost production of GLP-1 and PYY, the hormones that tell your brain “I’m full” and signal that you should stop eating.

Are these ingredients safe?

All the ingredients in both LOVIDIA and LOVIDIA XR are generally recognized as safe. Neither tablet contains caffeine, other stimulants, or fat blockers. LOVIDIA works with your body’s natural digestive process to help you feel full faster and conquer cravings.

Are there any side effects?

Some customers taking LOVIDIA XR have experienced mild bloating and nausea due to the berberine. If you have a highly sensitive gastrointestinal system and are prone to stomach upset, we suggest you start with one LOVIDIA XR tablet per day for the first week.

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Weight Loss Program FAQs

For many of us, losing weight is a little like the movie Groundhog Day. We wake up on a Monday and decide to start a diet. We’re going to cut out carbs, forgo wine with dinner, crush it in the gym, and never, ever eat ice cream again.  

And by Friday, we’ve given up. It’s been a stressful week. We need that glass of wine, those carbs, and that ice cream. And who has time for the gym?

Another diet ends in disaster. You’ll try again next week, maybe.

We’ve all been there. Losing weight is hard. In fact, most statistics show it’s nearly impossible to lose weight through dieting alone.

And that’s where weight loss programs come in. A serious weight loss program can make the difference between another diet disappointment and “success, at last!”

What’s the difference between a diet and a weight loss program?

The best way to illustrate the difference between a diet and a weight loss program is to use a food analogy.

 

Dieting is like trying to make an extremely complex dish ― something like eggs benedict of macarons ― by following a recipe.

The most effective weight loss program, on the other hand, is like an in-depth course, designed and taught by a world-class culinary arts instructor, on how to make the dish.  

Which approach do you think will be more successful?

Studies show people are both more likely to stick with a weight loss program and lose more weight when using a weight loss program compared to dieting alone.

Weight loss programs provide two elements that dieting on your own lacks:

  • Structure ― A good weight loss program provides you with a step-by-step, day-by-day personalized plan for reaching your goals.
  • Support ― The best weight loss program also will include personalized coaching to guide you through challenges and keep you accountable and motivated.

Now that we’ve seen the benefits of a weight loss program, let’s look at how and when weight loss programs work.

How do weight loss programs work?

To a great extent, all weight loss is ultimately a matter of calories consumed versus calories burned. When you eat more calories than you burn, you’ll gain weight, and when you burn more calories than you consume, you’ll lose weight.

So, all of the best healthy weight loss programs work based on the same basic premise: You must create a calorie deficit in order to lose weight.

You can create a calorie deficit in three ways:

  1. Take in fewer calories while maintaining your current exercise routine and activity level
  2. Increase your exercise and activity to burn more calories while eating the same diet
  3. Combine a restricted-calorie diet with increased exercise to maximize weight loss

So, the simplest answer to “How do weight loss programs work?” is: by helping people create a calorie deficit that is sufficient to produce weight loss.

Beyond that, however, weight loss diet programs vary as widely as fingerprints and snowflakes in terms of the specific approach they employ to create a calorie deficit ― the program’s individual philosophy and macronutrient targets.

So, let’s break this into two separate questions: “How does weight loss work?” (the universal strategy behind all weight loss); and “How do weight loss programs work?” (the specific tactics weight loss programs use to achieve the strategy).

We will look at each topic individually.

1) How does weight loss work?

As we’ve already noted, all weight loss works on a recipe of calories in versus calories out.

For many years, there was a relatively simple mathematical formula for weight loss that many dieters know well.

Based on a paper by Dr. Max Wishnofsky in 1958 and published in the American Journal of Clinical Nutrition, it posited that a person had to burn around 3,500 calories more than they took in to lose one pound of body weight.

For most of the 50 years that followed, it was widely accepted that a person could lose about one pound per week by cutting an extra 500 calories per day from their diet, since 500 calories a day times seven days equals 3,500 calories.

However, researchers at the National Institutes of Health have recently concluded that the 3,500-calorie formula doesn’t work.

Something told them the formula was flawed when they reviewed decades of anecdotal evidence that dieters following the formula were not losing weight at the rate promised.

So, the NIH enlisted the help of mathematician Kevin Hall, who revised the formula to account for “metabolic adaptation,” changes in how the human body burns calories ― slowing metabolism ― as it adapts to dieting and exercise.

“The biggest flaw with the 500-calorie rule is that it assumes weight loss will continue in a linear fashion over time,” Hall told Runner’s World. “That’s not the way the body responds. The body is a very dynamic system, and a change in one part of the system always produces changes in other parts.”

According to Hall’s calculations, a person has to cut or burn closer to 7,000 calories to produce a pound of weight loss.

The National Institutes of Health even used Hall’s findings to create a Body Weight Planner food and activity tool to help dieters see how many calories they should eat per day to reach their weight loss goals based on their current weight and exercise routine.

It is accompanied by a SuperTracker tool that provides a personalized meal plan based on your calorie results from the Body Weight Planner.

“I suppose some people will be bummed out,” Hall said of the higher number of calories required to make weight loss programs work. “But we believe it’s better to have an accurate assessment of what you might lose.”

The more accurate number also may help dieters have the realistic expectations and patience needed to stick with a nutrition program for weight loss for the long-term so it has a chance to work, no matter how long it takes to reach their goals.

Now that we’ve seen how weight loss works, let’s take a take a look at how specific weight loss diet programs work.

2) How do weight loss programs work?

As mentioned above, even though all weight loss is based on the same strategy (creating a calorie deficit), different weight loss food programs use a wide range of philosophies and features to create the deficit, as well as macronutrient targets ― the nutritional mix they believe will best produce effective weight loss.

Here’s a review of how some popular at home weight loss programs work:

Weight Watchers

  • Foods and beverages are assigned point values based on their nutritional merits
  • Members count points and stick to a daily target based on their gender, weight, height and age
  • Members choose from an online-only program, or upgrade, for an additional cost, with meetings and/or personal coaching

Atkins

  • Some foods are restricted, including sugars and simple carbohydrates such as white bread, potatoes and rice
  • Members buy food from the program, including low-carb meal kits, frozen meals, shakes, bars, treats and fresh meal ingredients

Nutrisystem

  • Some foods are restricted; allowed foods include lean protein, high-fiber foods and low-glycemic carbs
  • Members eat six times a day ― a small meal or snack every two to three hours
  • Members buy food from the program, including breakfasts, lunches, dinners and snacks

The LOVIDIA Way

  • No foods are off limits; instead, the program emphasizes smart choices and healthy food swaps
  • Up to several days a week, on “Eat-Less Days,” customers eat only about one-third of their typical daily caloric intake
  • To avoid metabolic reset (where metabolism slows down in response to lower calorie consumption), customers enjoy at least one normal eating day between Eat-Less Days
  • Lovidia Hunger-Control Supplements, bars and hearts reduce hunger and cravings to improve program adherence
  • All customers receive personalized coaching as an included feature

As you can see from just these few examples, there are both similarities in the way the highest rated weight loss programs work as well as significant differences.

Other weight loss diet programs such as Jenny Craig, Slim-Fast, Medifast, BistroMD and the South Beach Diet follow the basic formula of calorie reduction, but each program also offers unique features such as packaged foods, nutrition education, and coaching.

The same is true of doctor weight loss programs. There are literally thousands of weight loss clinics across the country, including physicians weight loss programs, that follow the basic weight loss recipe of balanced nutrition, calorie restriction and regular exercise to create a calorie deficit but vary in the specific tactics they use.

What is the best weight loss program?

Everybody’s body is unique, so the weight loss program that works for your best friend or your sister may not work for you.

As Alexandra Sifferlin writes in Time, “Individual responses to different diets ― from low fat and vegan to low carb and paleo ― vary enormously,” adding that “… scientists are showing that the key to weight loss appears to be highly personalized.”

So, rather than asking what’s the best weight loss program, the better question is, “Which weight loss program will work for me?” And that’s exactly the question we’ll help you answer in the next section.

Having said that, though, there are certain elements that any successful weight loss program should have.

The most effective weight loss program:

  • Sets realistic expectations ― striving for a supermodel body is a surefire way to suffer a letdown
  • Is simple and easy to stick with ― if a program seems too complex, it is
  • Uses nutritional science, not “willpower” ― any program that forces you to constantly fight hunger is doomed to fail
  • Focuses on your overall health and lifestyle habits, not just what you eat
  • Stresses the role of sleep, stress management and daily exercise in weight loss and management
  • Offers coaching, motivation and support to help you past obstacles and plateaus
  • Has proven results

Since this is a broad topic, we cover each of these points and more in much greater detail in a dedicated post titled, “What is the best weight loss program?” Give it a read!

Which weight loss program will work for me?

In many ways, answering the question, “Which weight loss program will work for me?” depends as much on you than the program itself.

According to Frank Sacks, a weight loss researcher and professor at the Harvard T.H. Chan School of Public Health, “Some people on a diet program lose 60 pounds and keep it off for two years, and other people follow the same program religiously, and they gain 5 pounds.”

That’s why the “best weight loss program for me” is one that treats you as an individual and accounts for personal factors such as your health, your activity level, and your likes and dislikes.

Ask yourself these questions when considering a weight loss program:

How much weight do I want to lose?

The more clear you are about your goals, the more targeted your program can be in helping you get there. And the more targeted the program is, the more likely you are to reach your goals.

How long will it take?

When it comes to weight loss, slow and steady wins the race every time. Studies have shown people who lose too much weight, too quickly, almost always gain the weight back. Choose a program that fits your timeframe for reaching your goals.

That’s why the LOVIDIA Way stresses gradual, sustainable weight loss ― 1 to 2 pounds per week (though your weight loss may be faster at the start of a program) or 5 to 10 percent of your starting weight within 3 months.

Am I physically able to do a weight loss program?

Ask your doctor to review any medical conditions you have or medications you are taking that might impact your results or be affected by the requirements of the weight loss program. The best weight loss program is always the safest weight loss program.

What level of support will be best for me?

No matter which weight loss program you choose, you are going to run into obstacles. There will be work and family stress that drains motivation, plateaus that cause frustration, and holiday get-togethers filled with temptations.

Choosing a program like The LOVIDIA Way that includes personal coaching will assure that you have the support and motivation you need to make it through rough patches.

Is it a program you can live with?

Be honest with yourself about your food preferences and your willingness to adjust your eating habits. A weight loss program shouldn’t seem like punishment.

Beware of programs that force you to starve yourself, give up your favorite foods, eat packaged foods for months on end, or eat foods you don’t like.

The same goes for exercise. If a program pushes you to exercise too hard, you’ll spend every minute of it dreaming about quitting … until you do quit.

How much time do I have for a weight loss program?

Some weight loss programs are time consuming. They may require you to spend time counting points, measuring portions, or learning a whole new way of cooking.

When asking “Which weight loss program will work for me?” think about how much time you can commit in your day, every day, for the work involved with a particular weight loss program.

In general, the simpler a program is, the less burden it is on your time, the more likely you are to stick with it. The most effective weight loss program is one that’s easiest to fit into your life.

Are online weight loss programs effective?

The Internet is chock full of tools and information that empowers people to lose weight, including access to great online weight loss programs like The LOVIDIA Way.

Online weight loss programs offer features like grocery lists, recipes, week-by-week meal plans, articles on fitness and nutrition, live support, and even one-on-one counseling and coaching. Best of all, you can do a weight loss program at home!

We cover the benefits of online weight loss programs in greater detail in this dedicated post about online weight loss programs.

Are there weight loss programs without surgery?

Of course there are weight loss programs without surgery!

For most people, weight loss surgery, also called bariatric surgery, is a last resort after they’ve tried a nutrition program for weight loss without surgery.

There are several different types of weight loss or bariatric surgery. Here’s a look at some of the most common types of weight loss surgery:

Gastric bypass weight loss surgery: In gastric bypass surgery, the patient’s stomach is divided into a small upper pouch and a larger lower pouch, and the smaller pouch is connected directly to the small intestine.

This significantly reduces the amount of food the patient’s stomach can hold, since food is directed to the smaller pouch and “bypasses” the rest of the stomach.

The idea of how gastric bypass weight loss surgery works is that, due to the smaller stomach capacity, the patient will eat less after surgery.

Adjustable gastric band weight loss surgery: In gastric band surgery, the surgeon places a ring with an inner inflatable band around the top of the patient’s stomach to create a small pouch.

Similar to gastric bypass surgery, this is designed to make the patient feel full after eating a small amount of food.

Gastric sleeve weight loss surgery: Gastric sleeve surgery goes a step further than gastric bypass or gastric band surgery by actually removing a large portion of the patient’s stomach so that all that remains is a narrow “sleeve.”

The concept of how gastric sleeve weight loss surgery works is similar the idea behind other types of weight loss surgery ― the patient can only eat small amounts of food at any given time.

It is believed that Gastric sleeve surgery also reduces production of ghrelin, a stomach hormone that drives hunger.

Electric implant weight loss surgery: In electrical implant weight loss surgery, a small device is implanted in the patient’s abdomen.

The device delivers electrical pulses to the vagus nerve, which tells the brain when the stomach is full. The patient can control the device to try to reduce hunger and control eating.

All weight loss surgery requires a patient to limit how much she eats after surgery ― and all weight loss surgery comes with health risks and side effects. Common side effects of weight loss surgery include nausea, vomiting, bloating, diarrhea, increased gas and dizziness. Another possible side effect is the formation of gallstones due to losing weight too quickly.

Due to the health risks, weight loss surgery is usually reserved for those who are extremely obese (body mass index of 30 or more) and/or have serious health problems such as diabetes, high blood pressure or heart disease caused by being overweight.

Does insurance cover weight loss programs?

Health insurance plans vary widely in coverage, so there is no easy “yes” or “no” answer when asking, “Does insurance cover weight loss programs?” It should also be noted that federal regulation of health insurance is subject to change at any time.

The Affordable Care Act, passed during the Obama administration and still in effect as of publication of this post, requires insurance companies to cover obesity screening and counseling at no cost to policyholders.

Free obesity screening is part of the Affordable Care Act’s emphasis on preventive care ― covered services designed to identify risks factors that contribute to chronic disease.

The idea is that screening to detect whether a patient is overweight gives health care providers an opportunity to develop a treatment plan that can help the patient lose weight and, thereby, reduce the risk of obesity-related health problems such as type 2 diabetes, coronary heart disease, stroke, hypertension and arthritis.

It is important to point out here that not all health insurance policies are Affordable Care Act compliant. Some insurance providers have chosen to opt out of the ACA “marketplace.”

However, any health insurance policy sold on a state health insurance marketplace will cover obesity screening and counseling. If screening shows a policyholder’s body mass index (BMI) to be over 30, the policyholder then qualifies for free (covered) weight loss counseling services.

Unfortunately, the Affordable Care Act is not terribly specific about what these counseling services should encompass.

And the picture of does insurance cover weight loss programs becomes even murkier when it comes to actual treatment of obesity ― including the cost of participating in a weight loss program ― depending to a great extent on where a policyholder lives and the plan they have.

According to the Obesity Society, only four states ― California, New Mexico, Massachusetts and Michigan ― plus the District of Columbia chose benchmark plans that require insurance to cover weight loss programs as an essential health benefit.

Twenty-two states, including the four mentioned above, chose benchmark plans that require insurance cover bariatric surgery, while 28 states chose plans that cover neither weight loss programs nor bariatric surgery.

What’s more, even people whose insurance covers weight loss programs are never formally diagnosed and, therefore, do not access the services outlined in their insurance plans.

“This could go hand-in-hand with coverage: If doctors aren’t being paid to treat obesity, they may not see any benefit in making a formal diagnosis,” says Scott Kahan, spokesperson for The Obesity Society.

These two barriers to care ― no insurance for medical weight loss support and lack of initial diagnosis ― can negatively impact people with obesity or overweightas they seek support from those most adept, trained weight-loss professionals,” adds Kahan.

To determine whether your insurance covers weight loss programs, check with your company’s benefits director or call your insurance provider directly.

Which weight loss programs are for beginners?

If you are a beginner to weight loss diet programs, there are a few things you should know and accept from the start.

One is that, in a sense, all weight loss food programs are for beginners ― meaning that if a weight loss program is effective and works, you shouldn’t need to use another weight loss program in the future.

Looking at this another way, if you are very “experienced” with weight loss programs ― if you have been on several different programs without success ― either you have chosen the wrong weight loss programs in the past, or you are not following the programs properly.

So, if you are a beginner, it’s important to choose the best healthy weight loss program from the start. Specifically, you’ll want to examine the program’s features, safety, costs and results based on clinical trials.

For tips on evaluating weight loss diet programs, read our previous post, Everything You Need to Know about Weight Loss Programs ― Including Which Is Best for You.

Which weight loss programs are for type 2 diabetics?

For a review of weight loss programs for type 2 diabetes, click here.

Are there weight loss programs for busy moms?

There are lots of challenges for weight loss programs for busy moms, not the least of which is … moms are busy!

Busy moms don’t have time to spend hours planning out meals, counting calories or working their butts off in the gym.

So, the best program for busy moms is the easiest weight loss program.

On the surface, then, it would seem weight loss food programs that offer packaged meals and snacks would be perfect for busy moms, but if you’re a busy mom who also prepares most of the meals in your house, packaged foods present a problem: What do you feed your family?

Not only do you have to spend all that time (you’re busy ― you don’t have time!) preparing separate meals for your family, you also have to watch them eating the food you lovingly made while you eat food that came in a cardboard box.

For this reason, the best at home weight loss programs for busy moms are ones that offer food choices mom and the whole family can eat and enjoy.

We must point out here that children and minors should never follow a restricted-calorie diet or weight loss program unless one has been recommended by a doctor for medical reasons.

But there are plenty of at home weight loss programs such as The LOVIDIA Way that are based on nutritional balance and portion control ― in other words, sensible eating ― and since no foods are “off limits,” a family can still enjoy meals together.

Which are the best weight loss programs for athletes?

Athletes have to be especially cautious about weight loss programs.

An athlete’s body uses up huge amounts of energy. Strenuous exercise and training breaks down muscle, wears at joint tissue, and strains the heart and lungs. So, an athlete’s body needs calories and nutrients to feed muscles and fuel organ function and tissue repair.

Calories are the energy found in food. Your body burns calories for energy. Athletes have to be careful about weight loss programs that require them to drastically cut calories or eliminate certain foods from their diets to lose weight.

If an athlete isn’t getting enough calories or is missing key nutrients because of a restricted-calorie diet, she will feel weak, lack endurance, and be more prone to injury.

Therefore, the best weight loss programs for athletes are ones that stress balanced eating, with plenty of vegetables, lean protein and healthy fats.

What if I have more questions?

When in doubt, talk to your doctor or healthcare provider. Tell him or her you’re concerned about your weight and that you’re considering making a lifestyle change. Write down any questions or concerns you have and bring them with you to the appointment.

Bring literature from any weight loss plans you are considering so your physician can help you assess their safety and which program is likely to work best for you. This is especially true if you have a medical condition such as type 2 diabetes or take any medication that affects your weight.

Finally, you’ll find more information on weight loss programs in the related posts below:

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Weight Loss Programs for People with Diabetes

When it comes to weight loss, the desire to look good is a powerful motivator, and there’s no doubt that losing weight has positive effects on confidence and self-esteem.

But the benefits of weight loss programs for diabetics far exceed fitting into a smaller size dress or being able to notch your belt tighter, especially for people with Type 2 diabetes.

For Type 2 diabetics, losing just 5 percent of your body weight can be life changing.

According to the American Diabetes Association, “Losing just a few pounds through exercise and eating well can help with your diabetes control and can reduce your risk for other health problems. You will also have more energy and feel better in general!”

A 2011 Study published in the journal Diabetes Care showed that diabetics who lost at least 5 percent of their body weight were more successful reducing their hemoglobin A1C levels. The impact of weight loss on blood sugar was comparable to the effect of anti-diabetes pills.

As we will discuss later in this post, a clinical trial on our own weight loss program, The LOVIDIA Way, showed dramatic improvement in A1C levels for nearly half of the participants with prediabetes, and the sole participant with Type 2 diabetes saw her diabetes resolved during the course of the study.

What’s more, by losing weight, people with Type 2 diabetes can become less insulin resistant. And because their bodies are better able to use insulin, they find it easier to lose weight.

In many ways, you can think of weight loss programs for diabetics as creating a circuit that works like this:

Losing weight → better glucose control + less insulin resistance → easier weight loss → better glucose control + less insulin resistance → continued weight loss

And so on, and so on.

That’s why doctors typically recommend that overweight patients who’ve been diagnosed with Type 2 diabetes begin a weight loss program as soon as possible. The earlier you can start the cycle of weight loss described above, the better your chances of reversing the effects diabetes.

What causes Type 2 diabetes?

To understand how weight loss programs for diabetics can help reverse the effects of Type 2 diabetes, it’s important to review what causes the disease.

Type 2 diabetes starts in your pancreas.

When you eat, your blood sugar (glucose) rises, especially in response to sugary foods and other carbohydrates.

In healthy individuals, the pancreas produces the hormone insulin, which helps move sugar from the blood into cells where it can be used as energy. As blood sugar decreases, the pancreas stops releasing insulin.

But in people with Type 2 diabetes, your body becomes resistant to the effects of insulin. As a result, sugar or glucose builds up in the blood, causing a range of symptoms, including excessive thirst and urination, fatigue and increased hunger.

The connection between Type 2 diabetes and weight

There are clear links between body weight and Type 2 diabetes:

According to the World Health Organization, 90 percent of Type 2 diabetics are overweight or obese.
Being overweight increases insulin resistance, making blood glucose management more difficult.
Insulin resistance also causes the pancreas to secrete extra insulin in an attempt to compensate.
Insulin is a fat-storage hormone, so having extra insulin makes weight loss more difficult for diabetics than for people without diabetes.
While some diabetes-management medications aid in weight loss, weight gain is a common side effect of prescription insulin used to treat Type 2 diabetes.
In short, being overweight contributes to the onset of Type 2 diabetes, and having Type 2 diabetes makes weight loss more difficult.

Can a weight loss program for diabetics reverse Type 2 diabetes?

There is ample evidence that with a healthy eating weight loss program, Type 2 diabetes can be managed and even reversed. What’s more, the beneficial effects on blood glucose control often can be observed before weight loss occurs.

A British study that aimed to assess the effects of a physician-directed weight loss program for diabetics found that nearly half of participants who stopped taking medications to control their diabetes and instead followed a structured diet under a doctor’s supervision “achieved remission to a non-diabetic state” ― meaning they no longer had diabetes.

The American Diabetes Association likewise says, “Normal blood glucose control is possible after weight loss in some individuals. This happens most commonly after bariatric surgery, but it can also happen when eating dramatically fewer calories. This return to normal can happen when following a very-low-calorie diet.”

The ADA cited another British study in which “a robust and sustainable weight loss program reversed diabetes for at least 6 months in 40% of subjects (and in 60% of subjects with short-duration diabetes).”

The ADA concluded, “According to these findings, Type 2 diabetes is a potentially reversible condition.”

This assessment was verified in our own clinical trial on The LOVIDIA Way, where seven of the 17 participants (41 percent) with prediabetes saw their A1C levels return to the normal range after just 13 weeks of following the program. Likewise, while there was only one participant with Type 2 diabetes, that individual’s diabetes resolved during the course of the study, with A1C levels returning to prediabetes levels.

What’s the best weight loss program for diabetics?

When considering a diabetic-friendly weight loss diet program, make sure the program takes your nutritional needs as a diabetic into account.

All of the studies cited in this post involved reduced-calorie weight loss diets. But it’s not just a simple matter of calories consumed and calories burned. A weight loss program for diabetics should also help give you better control over blood sugar levels.

In general, your best choice for keeping blood glucose levels balanced ― preventing spikes and dips in blood sugar ― is a healthy eating program that gets 40-50 percent of total calories from protein, 20-25 percent from healthy fats, and 30-35 percent from complex carbohydrates such as vegetables, whole grains and fiber.

Finally, a weight loss program for diabetics shouldn’t be only about diet. Your weight loss program should combine the nutritional requirements of a diabetic diet with daily exercise.

There is extensive research to shows that people who incorporate regular exercise along with a reduced-calorie diet lose more weight and more fat than people who diet alone.

This is especially important for diabetics because fat plays such a critical role in insulin resistance and the body’s ability to use insulin correctly.

These findings are supported by the National Weight Control Registry, which maintains a database of 10,000 men and women who have lost at least 65 pounds and kept it off. The Registry compiles information on how these people achieved and maintained weight loss and has found that 90 percent exercise regularly.

Talk to your doctor before beginning a weight loss program for diabetics
Diabetes is a complex disease, and we always recommend that everyone consult with their doctor or health care provider before beginning a weight loss program. This is especially true of anyone with a serious medical condition like Type 2 diabetes.

But don’t wait to have the conversation.

A healthy eating weight loss program may be the diabetic solution you need, and the sooner you get started on a weight loss program for diabetics, the more likely you are to have success in freeing yourself from diabetes and its complications.

When you start eating healthier, get more exercise and lose weight, you can at least reduce your diabetes symptoms, and a commitment to exercise and dietary changes may be all you need to significantly improve the quality of your life.

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6 Mindful Snacking Tips for Weight Loss

6 Mindful Snacking Tips for Weight Loss

How often do you reach for a snack?

According to research from Mintel, 94% of Americans snack at some point during the day with half of adults snacking two to three times a day.

With so many of us snacking regularly, you have to wonder what impact snacking has on weight loss. While some argue that eating smaller meals throughout the day is the secret to losing weight, others contend that snacking is the reason American waistlines are growing.

Ultimately it’s not about whether or not you do snack, but HOW you snack that’s most important. Mindless snacking is guaranteed to add unnecessary calories to your diet without the nutritional benefits.

On the other hand, mindful snacking ensures that you’re carefully considering your snacks as a part of your overall nutritional intake. Here are five mindful snacking tips to promote weight loss:

1 | Choose snacks that are high in fiber or protein

Many popular snack foods are filled with empty calories, meaning they have little to no nutritional value. By swapping your usual snacks for nutritious options that contain fiber and/or protein, you’ll feel full faster and satisfied for a longer time.

Fiber helps regulate your nutrient intake so that your body processes fat and carbohydrates at the proper rate for lower insulin levels. It also boosts the appetite-suppressing hormone GLP-1 to naturally control hunger.

Getting enough protein in a low-calorie diet has been shown to maintain muscle mass with increased fat loss. Protein also stimulates production of GLP-1 and PYY, the “fullness” hormones released in your lower intestine.

A lot of snack foods are high in sugar and carbohydrates. They give you a quick jolt of energy, but the feeling doesn’t last. Soon your blood sugar drops and you’re craving more food to boost your energy.

2 | Pay attention to portion size

Healthy snacks can be an asset to your overall nutrition, but this doesn’t mean you can eat as much as you want. Portion size is important.

Diving into an entire bag of Beanitos Sea Salt Chips may boost your protein intake, but also increases your calorie and sodium intake. To avoid unwanted calories from snacks, it’s key that you pay attention to serving sizes.

It can be challenging to measure individual serving sizes correctly. It’s also more taxing for your willpower to stop eating when a full bag is present. Our “Goodbye Hunger” Bundle takes the guesswork out of snacking by providing pre-portioned, healthy snack options.

3 | Read nutrition labels

Along with portion size, it’s essential to read the nutrition label on snack foods. Just because a snack is low in calories or fat, doesn’t mean it’s good for you or that it will sustain your energy.

Many snacks advertised as “100 calorie packs” are full of sugar or sodium and have little to no nutritional value. These items may be pre-portioned, but they won’t fill you up. It won’t be long before you’re fighting the urge to grab another package.

Watch out for misleading facts that make a nutrition label confusing. Research shows that many people have a hard time reading nutrition labels correctly, which can lead to accidentally making poor choices.

4 | Take your Lovidia XR twice daily for hunger control

Lovidia XR stimulates taste sensors in your lower gut that trigger the release of GLP-1 and PYY, the hormones that control hunger and cravings. When you take Lovidia XR consistently, you lower your baseline hunger level so you naturally eat less.

Lovidia XR doesn’t contain any caffeine or stimulants so you get the benefits of hunger control without the unpleasant side effects. Your appetite is smaller, you feel full faster, and you take in fewer calories without the struggle of feeling hungry.

The best time to take Lovidia XR is at breakfast and lunch so you’re appetite is naturally reduced throughout the day. Similar to other healthy habits, consistency is key.

5 | Use Lovidia Bars as a Meal Replacement

Unlike the typical protein or meal replacement bar, Lovidia Bars are made with a specially-formulated blend of all-natural ingredients designed to reduce hunger levels and control cravings. Because of its potent hunger-control effect, this is an excellent choice as a meal replacement to accelerate weight loss.

Many bars on the market are so loaded with calories, sugar, and carbohydrates that you can barely finish one. This small, but mighty bar works with your body’s own hunger control process to help you feel satisfied with fewer calories.

6 | Be aware of your ACTUAL hunger level

We live in a time when food is easily accessible at all times. We no longer have to hunt or grow our own food, and we don’t have to plan ahead for seasons when food is less abundant.

While this obviously makes life a lot easier, the downside is that we often eat when we’re not actually hungry. You might feel like snacking because of stress, boredom, hormones, habits, or emotions.

Learning to recognize true hunger will help you avoid unnecessary calories that can lead to weight gain. Mindful snacking means that you’re eating because your body needs food, not because your emotions are luring you to the pantry.

When you feel like eating, ask yourself a few questions before immediately reaching for a snack. Instead of mindlessly obeying your cravings, listen to your body’s natural hunger cues.

  • Are you feeling stressed or anxious?
  • Do you want food simply because it’s available (for example, if someone left treats in the breakroom at work)?
  • Are you bored or lacking motivation?
  • Does a particular activity make you feel like you should be eating (for example, having a snack while watching tv)?

If your answer to any of these questions is yes, try this easy trick to determine if you really need food. Set a timer for 20 minutes and find another activity. Chances are that when the timer goes off, you’ll no longer be focused on food. If you’re still feeling hungry, eat a small, healthy snack.

Conclusion

Mindless eating is bad habit and an easy way to add unwanted calories to your diet. Focus on the quality of the snacks you eat and the portion size to avoid unnecessary weight gain. Pay attention to your hunger level rather than responding to cravings alone.

Lovidia will help you establish a lower baseline hunger level and control your appetite so you can lose weight without the struggle.

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Here’s Why You’re Not Losing Weight on a Vegan Diet and How to Fix it

Here’s Why You’re Not Losing Weight on a Vegan Diet and How to Fix it

 

You’ve probably heard that a strict vegan diet is one of the best approaches to eating for weight loss. As it turns out, there’s a fair bit of science backing this theory! Research points to an overall lower BMI for vegan dieters, as well as fewer health concerns linked to weight. Veganism is a path many people adopt as they search for a better way to approach changing their diet over the long term.

Despite a proven correlation to weight loss, however, many people become frustrated after going vegan. They’re not losing weight on a vegan diet—in fact, they might even be putting pounds on after the switch! It can be frustrating to make the switch to a plant-based diet, only to experience no change, or worse, negative change.

While simply adopting a vegan diet isn’t always enough to spur weight loss, there are a few common mistakes new dieters make that may be keeping them from shedding the pounds. Here are a few of the most common reasons you might not be experiencing vegan weight loss:

Your diet isn’t protein-rich

One of the biggest concerns of vegan dieters in general is getting the right amount of daily protein. Without meat, you’ll need to fill the void with beans, legumes, lentils and other protein-rich substitutes. The problem of getting enough protein is one vegetarian dieters will recognize and be more equipped to handle—however if you’re going from a regular diet to a vegan one, this is likely where your weight loss efforts are being stymied.

A lack of protein in your diet can negatively impact metabolism, leading you to feel lethargic and weak on a daily basis. This will also stunt your weight loss, as the body will start to conserve energy and maintain weight, rather than expend energy to burn fat stores.

Make it a point to add more lentils to your meals, eat almonds for a snack and get a daily dose of peas to ramp up your protein intake each day. If you’re still struggling, plant-based protein shakes are a good intermediate option as you learn more about crafting the right diet.

You’re eating way too much

Meat and other animal food products are filling! We feel full after eating a steak or an omelet, which tells us we should stop eating. On a vegan diet, you’re not likely to experience this feeling of “fullness” in the same way, despite getting enough to eat.

Not losing weight on a vegan diet is often the product of overeating—or, eating until you feel “full.” For example, if you’re packing on a huge lunch of fruit, grains and nuts, with portions that exceed your body’s dietary needs, putting a big dinner on top of this will really inflate your calorie count. You might be eating better, but you’re also eating more.

Remember, weight loss is a simple equation: calorie intake must be lower than calorie expenditure, creating a deficit for weight loss to occur. Tone down your portions and serving sizes if you’re not seeing the vegan weight loss you expect.

You’re drinking way too much

If you’re not losing weight on a vegan diet, the culprit might not be what you’re eating—it could be what you’re drinking!

Drinking anything other than water or unsweetened tea is the equivalent of bombarding your body with calories it might not be ready to process. The 136 calories and 33g of sugar in the average soft drink will take you about an hour of light walking to burn off. Or, that vegan plant-based smoothie you’re drinking as a snack might contain an extra 300-400 calories you’re not considering.

These sneaky calories add up fast and make it hard to lose weight, even with careful dieting. Switch to water only or start counting your liquid calories to see if it helps jumpstart weight loss.

You’re eating vegan junk food

Did you know that Oreo cookies and most potato chips are vegan? It just goes to show, even on a vegan diet it’s easy to indulge! But overindulging can seriously cramp your weight loss efforts. Consuming too many foods that are high in salt, sugar or fat can leave you far short of achieving vegan weight loss.

Try to eat more raw snacks like carrots or cucumbers, and when you have a sweet tooth, cut up an apple instead of reaching for packaged foods. Opting for foods high in fiber can also help you build on good dieting habits.

Take the right path to veganism

If you’re pursuing weight loss through a vegan diet, make sure you’re avoiding these common pitfalls! Starting a new diet and not seeing results can be disheartening—rather than give up, it’s better to reevaluate, identify problems and make adjustments that yield better results. The pursuit of vegan weight loss is no different. Developing good habits will result in positive changes for your body!

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How Fiber Helps Us Lose Weight and Burn Fat While Preventing Chronic Disease!

How Fiber Helps Us Lose Weight and Burn Fat While Preventing Chronic Disease!

 

How can you lose weight and burn fat more effectively while also dramatically lowering your risk of colon cancer, breast cancer, heart disease and diabetes….

More fiber?

Yes!!

Fiber has long been associated with grains. Whole grain sources of fiber have value, especially oats, oat bran, and barley, for example. It is also the fiber we get from vegetables, fruits, legumes, nuts and seeds that provide the fuel for weight loss.

Fiber is a big key to weight loss for several reasons!

First lets breakdown our two sources of fiber.

Soluble fiber:

Soluble fiber dissolves in water forming viscous gels. This precious fiber gel bypasses the digestion of the small intestine and is easily fermented by the microflora of the large intestine. The best sources are fruit, especially high pectin fruit like apples, pears and plums. Avocado, artichokes, lentils, beans and veggies like broccoli, carrots and onions are also great sources.

Insoluble fiber:

Insoluble fibers are not water soluble. They do not form gels like soluble fiber. Instead they act more like a bulking agent in the gut, assisting in elimination and preventing constipation and the formation of certain gut conditions like SIBO (Small Intestinal Bacterial Overgrowth) that often arise from chronic constipation or sluggish bowels.

Insoluble fiber comes largely from whole grains, but also from a variety of vegetables, fruits, legumes, nuts, and seeds. But most foods contain a combination of soluble and insoluble fiber. Beets, flax seeds, cauliflower, and green beans are examples of balanced fiber sources.

Weight loss, especially fat loss depends on your GUT!

Taking in higher amounts of plant fiber increases nutrient absorption in the gut. It provides prebiotic support to the gut to make more good bacteria strains, including strains that aid weight loss like Lactobacillus Gasseri.

Fiber also reduces the bad bacteria that is associated with disorders like IBS, leaky gut, and certain autoimmune conditions that can contribute to weight gain.

Use fiber to lose weight by controlling inflammation, preventing disease and managing hormones

Soluble fiber and its gel-like quality provides a barrier to prevent harmful toxins that can increase cancer risk from making contact with the mucosal cell lining of the gut.

Both fiber sources increase binding between bile acids and toxins, medications, fat, cholesterol, and excess hormones to speed up transit time and emptying from the body. Higher fiber intake also increases antioxidants in the gut to control inflammation.

Excess hormones due to conditions like PCOS (Polycystic Ovary Syndrome), Estrogen Dominance, and PMDD (Premenstrual Dysphoric Disorder) have a strong connection to increased body fat, especially in the midsection. If you can move toxins, excess hormones, and medications out of the body faster, create more antioxidant production, and mediate inflammation, you’ll see more weight loss, especially in the midsection.

Use fiber as a natural appetite suppressant

Fiber gives us a feeling of fullness longer while regulating our macro nutrient intake within a meal, especially fats and carbohydrates, better controlling and lowering insulin for reduced midsection visceral fat.

At the same time fiber also drives up the appetite suppressant hormone GLP-1 that the body produces, giving you a real physiological sense of fullness and satiety.

The Bottom Line

Many people make the mistake of turning a lower calorie weight loss diet into a low fiber diet. Don’t make that mistake!

Instead aim for high fiber intake that will speed up your weight loss and fat loss by supporting gut, hormones, fat and cholesterol metabolism, and blood sugar balance.

At the same time you make your weight loss plan a safe and beneficial plan for your overall health, driving down disease risk, instead of turning it up. High fiber foods are by nature low calorie so they can always work into a reduced-calorie weight loss plan.

Eat a variety of fiber sources daily and aim for 25 to 35 grams of fiber daily for maximum weight loss.

Best every day fiber sources:

apples, avocado, berries, pears, plums, artichoke, beets, broccoli, carrots, green beans, onions, oats, flax seeds, chia seeds, white beans, lentils.

Functional food fiber Rock Stars!

Aloe, acacia fiber, glucomannan, oat bran, Lovidia toasted oat fiber, soaked chia seeds/chia pudding.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3901975/

https://gut.bmj.com/content/65/11/1812

http://care.diabetesjournals.org/content/28/9/2322B

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Couples Losing Weight Together: Dieting With Your SO – Should you do it?

Couples Losing Weight Together: Dieting With Your SO – Should you do it?

One of the most difficult parts of doing a lifestyle change can revolve around your relationship with your Significant Other. If you’re living together, but you’re the only one dieting, it can be a nightmare – especially if much of your couples time together revolved around food-related activities like dining out.

In my practice, I’ve observed that partners who diet together often have the easiest time adapting to a new lifestyle, as well as achieving the best results from weight loss.  There are probably a few reasons for this.

The biggest hurdles to dieting are often the temptations to “cheat” on your diet, or eat foods that are not part of the protocol.  One great way to eliminate the temptation is to rid your home entirely of all of these foods and then not buy them at the store – far easier when both of you are sticking to the same healthy diet.  But of course, when you have a spouse who is NOT dieting with you, you may get some push back on throwing out all of the junk. 

Another big hurdle is the daily cooking and meal preparation rather than relying on fast food/eating out.  If you and your SO diet together, you can share grocery shopping and cooking duties.  Plus, it can be an adventure to explore together what giant bags of precut veggies Costco or Samʻs might have week by week!

Diets can also cause mood swings. If your body was previously used to getting certain amounts of sugars and unhealthy carbs, you may go through withdrawals or major cravings for these items.  This can leave you in an emotionally fragile state for a few days when you start.  Of course, if your SO is also going through the same thing, chances are higher that the couple will be supportive of each othersʻ progress and listen to each othersʻ frustrations. 

Probably the biggest advantage though of dieting as a couple though, is the joy you get to share in getting healthier together, and bonding through genuine lifestyle change.