Inflammation and the Zone Diet
Inflammation is something all of us have experienced whether big or small. The papercut you got opening the mail, the soreness from your workout, the swelling in your fingers and joints…all inflammation. Classical inflammation is the easiest to spot since it’s usually in the form of redness, heat, swelling or pain. It’s the inflammation we can’t feel that becomes problematic for our health. The Downside of Inflammation Inflammation is common and we need some level of it to fight off infection and disease. Every day we are exposed to things in our environment that promote inflammation (e.g. UV rays, chemicals, germs). When our body views something as foreign, it activates our immune system to protect us and triggers an inflammatory response. Most of the time this inflammation is followed by healing, but if healing doesn’t take place, inflammation persists, becoming our greatest enemy. Chronic inflammation has been linked to weight gain, accelerated aging, and chronic diseases such as cancer, heart disease, diabetes, and Alzheimer's. The Biggest Culprit of Inflammation What many of us don’t realize is that one of the biggest culprits of inflammation is our diet. Every eating decision we make can either heal our bodies through good nutrition or hinder it through promoting inflammation. Think about how many times you eat throughout the day and that can seem a bit daunting! The good news is that Dr. Sears has researched the role of diet and inflammation for decades. As a result of his work he created the Zone Diet. The Zone Diet and Inflammation The Zone Diet is an anti-inflammatory eating plan that focuses on eating the right combination of carbohydrate, protein, and fat at every meal and snack. Unlike traditional anti-inflammatory diets that focus on specific foods, the Zone Diet focuses on food choices and macronutrient balance to maximize the diets anti-inflammatory benefits. Calorie-wise the Zone Diet is approximately 40% carbohydrate, 30% protein, and 30% fat. The Short-Term Benefits of the Zone Diet Long-term we know that controlling inflammation helps delay or prevent weight gain, aging, and and the onset of certain diseases, but there are also short-term benefits to be gained. Within the first few days of following the Zone Diet here are some of the benefits you can expect. Less Hunger Less Fatigue Lose of Weight/Body Fat Decreased Cravings for Carbohydrates Greater Mental and Physical Energy Improved Overall Health and Wellness What Foods Can You Eat on the Zone Diet? The Zone Diet focuses on food choice and macronutrient balance. Below are some of the main foods you can eat in each of the macronutrient categories. Get Started Now If you want to learn more about the Zone Diet and how to get started, download our complete Zone food block guide now.
13 Holiday Diet Tips to Keep You In The Zone
People tend to throw in the towel on healthy eating around the holidays. For some it may start as early as Halloween with all the tempting candy, but for many the feasting often starts around Thanksgiving and just carries through to the New Year. We understand that leftovers, comfort foods, holiday parties and last-minute gift buying doesn't leave much time for healthy eating and exercise. That said there are ways to start off the New Year without having to resolve to lose the weight gained during November and December. Here are some simple tips to navigate your holiday season successfully. Plan Ahead Determine what events are likely to trip you up and plan your strategy in advance. This might include avoiding alcohol, sticking to lower-calorie appetizers, bringing a dish you know you can eat or just keeping portions small. This will prevent you from going overboard. Don't be afraid to taste things without finishing them. Consider having a Zone snack just before a party to reduce your appetite later on. Portion ControlVowing to eliminate sweets or avoid tempting carbs may sound good in theory but can be brutally hard once you're at an event. Many people lose weight and keep it off with the simple strategy of portion control. Eat reasonably small portions, limit the foods you know you should limit, and don't stuff yourself. Find the Balance Between Good and BadMost of us know our "trigger" foods, those foods we just can't seem to control our intake of. They are so yummy yet lead us to feel guilty, tired, low energy, and wanting more. Abstaining from them all holiday season is unlikely, but keeping their intake to one or two events versus repeatedly throughout the season allows for a balance between moderation and overindulgence. Move Away From the "Off Diet" MentalityThe "on"/"off" diet mentality can get us in a lot of trouble. Why? As soon as you go off diet, you give yourself permission to go from a taste of the pie to eating the whole thing. Don't set yourself up for disaster. Try to eliminate the all-or-nothing mentality by keeping portions small and indulgences in check. Don't Skip MealsHaving small meals throughout the day helps stabilize blood sugar levels. Skipping meals in an effort to bank calories for later sounds good in theory, but this leads to greater consumption and overeating. By keeping your blood sugar steady throughout the day, you'll be surprised at the willpower you have to avoid tempting foods later. No time for meal prep? Substitute a meal with a ZoneRx shake to help reduce calorie overload later or eat a ZoneRx bar before going to a party so you are better able to control hunger and temptation. Use Small Plates A full salad-size plate looks like a lot of food and psychologically "feels" the same way. You can always go back for seconds or even thirds but doing so slows down the eating process, giving you more time to feel full. Or, if you do use a large plate, fill 2/3rds with vegetables. Add Some SpiceIf you pop something pickled or spicy in your mouth, you may find your cravings for sweets diminish. It's okay to indulge in the occasional sweet craving, but eat something spicy or pickled first, and you may find you no longer want to. Rule Out ThirstOften times water is replaced by caffeine around the holidays, leaving us mildly dehydrated and thinking we want food when in actuality we're just thirsty. Drinking water before a meal significantly curbs how much food we consume at the meal, so drink up! A slice of orange, lemon or lime will flavor the water and cut your cravings; flavored non-caloric seltzers accomplish the same thing. Go For A WalkA simple walk can be just the thing to increase your energy, reduce stress, and get your blood flowing. By being active in the morning, you'll improve your insulin sensitivity, making your body more ready to handle the calorie onslaught later that day and also eliminate some of the holiday stress. Keep Your RoutineWhile the holidays get crazy, try and keep as close to your usual eating routine as possible. Grocery shop on the weekends so you have meals for the week, pack your lunch for work, and have your usual breakfast and snacks with you for when you're on the go. This will allow you to have energy to keep up with the holiday excitement, while keeping your waistline in check by limiting the amount you have to eat out. Be Choosy with DessertsWe understand that it may be difficult to avoid dessert altogether, so pick one and keep the portion small. One slice of pecan pie can be as much as 500 calories whereas pumpkin is around 300. Want to save some calories and carbs? Skip the crust. For example, if you like pumpkin pie eat the custard portion and skip the crust and whipped cream topping. Slowly SavorEating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food. Choosing fruits, vegetables, broth-based soups, salads, and other foods with lots of water and fermentable fiber add to the feeling of fullness. Spread out the food and fun all day long. After a big holiday dinner, consider serving dessert after a post-dinner group walk. Eat Your VeggiesWhen you sit down at your holiday meals and events reach for the green vegetables first. These vegetables are rich in fermentable fiber so they help slow down digestion filling you up sooner. They are also low in calories and good for your gut too! Try broccoli, spinach, green beans, or any other non-starchy vegetable. Be careful of cream and/or fattening sauces with your veggies or substitute a heart healthy fat instead like Zone Extra Virgin Olive Oil. {{cta('e0e76e0b-4de8-4afa-b148-9c1c9dee0180','justifycenter')}}
7 Tricks for Dealing with Your Halloween Treats
Halloween is here and it doesn’t have to be a dieting nightmare. Here are a few tricks to take the fright out of dealing with all those treats and how choosing the right indulgence won't keep you running back for more! Be Choosy With Your Treats- You can still take part in the Halloween festivities without depriving yourself completely. If you want to have a few pieces of candy, go for the fun-size version vs. full size. Look at the nutrition facts panel too prior to eating so you can gauge how much you want to allot yourself. While a fat-free option like candy corns or fruit-snacks might seem like a better choice, it can actually turn out to be the worst since it will quickly spike your blood sugar leaving you running back for more (see chart below). Dark chocolate (70-85%) might be better giving you a hint of sweet without the spike in blood sugar due to its high fat content. Just remember to keep your portions in check since with higher fat, comes higher calories too. No matter what you choose, tying your treats in with some kind of protein or consuming after a meal or snack can help avoid spiking your blood sugar levels too much. Want to engage all your senses and satisfy your hunger without the guilt? A ZoneRx bar might be the perfect fix. Forego the Bargains - Halloween is only a day, but the candy seems to linger around until the holidays. You can’t go too many places without being bombarded with a bowl of candy or a sale at the supermarket or drugstore. If you've waited until the last minute to grab your candy, you're in luck as it lessens the amount of time candy is in the house and limits the temptation to dig into those bags before the big night arrives. Too late? Don't worry there's still time to avoid those deals! You'll need that willpower in the weeks ahead as they clean out the inventory and get ready for Thanksgiving and Christmas. Buy Candy You Don’t Like or Give It Out First - If you know Snickers and Reese’s Peanut Butter Cups are your downfall, avoid buying them altogether or make sure those are the first treats to go. Choosing candy that isn’t a big temptation allows you to exercise greater portion control. Better yet, not having it around avoids overindulging all together. Consider Non-Candy Treats - It might be too late this year, but if you live in a neighborhood with younger kids, consider giving out small bags with non-candy treats like Halloween stickers, pencils, tattoos, Playdoh or popcorn. With all the candy they’ll get, this is something fun for them to receive plus your waistline will thank you too! Eat Before You Go - Whether you’re going to a Halloween party, socializing with neighborhood friends or taking the kids out, make sure you eat before you go. By having a meal or snack with protein and healthy carbohydrates prior to leaving, you’ll be less apt to overindulge. Give It Away - Just remember, Halloween is only one day, and it doesn’t have to begin the slippery slope through the holiday season. If you have leftover candy, consider donating it or bringing it into the office for your co-workers. Let the kids choose which candy they like and put aside into small bags. Whatever is left over put in the freezer, save for the holidays or put somewhere out of sight to avoid the temptation to go back for more. There's Still Time to Stock Up and SaveBuy 3 ZoneRx Bars and Get 1 FREE!Offer valid through 10.31.19
Fall Inspired Recipes
Our memory of summer has started to fade now that shorter days, longer nights, and cooler temps are here to stay. Take advantage of the season and get inspired with all it has to offer from apple to pumpkin picking, leaf peeping and weekends at home with family and friends. With the changing of the seasons comes a change in how we cook as we switch to comfort foods, soups, casseroles and more. Here are some of our fall inspired recipes that will keep you warm throughout the season but feeling good knowing you haven’t strayed from the Zone. Baked Oatmeal Baked oatmeal is perfect for anyone looking for a quick and satisfying meal. Put in a food storage container, then grab and go on your way to work. Baked Oatmeal : Instructions Preheat oven to 350°F. Mix the dry ingredients in one bowl except for fruit. Mix the wet ingredients in another bowl. Add the wet to the dry until well incorporated. Fold in strawberries and almonds. Lightly spray a 9-by-9-inch pan with nonstick cooking spray. Place mixture into pan. Bake about 30 minutes. Test the center with a toothpick. Slower Cooker Pumpkin Chili The pumpkin in this recipe is subtle and offset with a mild heat from the chili beans and chili powder. If you like a little more heat consider adding some jalapeno. This is a great recipe if you want a fix it and forget it meal, but don’t want to have to wait the whole day. Start it after breakfast for an easy lunch or early afternoon in time for dinner. Slow Cooker Pumpkin Chili : Instructions In a medium skillet, brown meat, stirring often, until crumbly and no longer pink, about 10 minutes. Drain and discard any fat. Transfer ground beef to a slow cooker and stir in onions, diced tomatoes, pumpkin, chili beans, black beans, pumpkin pie spice, chili powder and jalapeno if desired. Set cooker to low, cover, and cook at least 3 hours. To round out your Zone meal completely you need a little more carbohydrate. Do something easy that can be prepared in no time like a side of sautéed broccoli or a colorful non-starchy vegetable of your choosing. Sautéed Broccoli- Side Dish : Instructions Heat olive oil in small skillet over medium to low heat Add the garlic and cook for 1 minute. Add the broccoli, seasonings of your liking to taste and toss with the olive oil and garlic. Once the broccoli turns bright green and becomes tender remove from heat and serve. Family Style Spiced Apple Pie Orzo Apple sauce and pumpkin spice turn this Zone Pasta Orzo recipe into a fragrant warm breakfast, perfect for any morning. If you cook the pasta and oats the night before it can be ready in less than 5 minutes. Family Style Spiced Apple Pie Orzo : Instructions Prepare Zone PastaRx Orzo and steel cut oats according to package directions the night before. Heat the cooked orzo with applesauce in the microwave. Stir in pumpkin pie spice, stevia and extra virgin olive oil. Top with yogurt and pecans. Pumpkin Spice Chickpeas- Side Dish This is a great side to have on hand when you want a little crunch or a great substitute for croutons on salad. Each serving is 9 grams of carbohydrate and 1.5 grams of fat so you’ll need to add an ounce of lean protein to make it Zone complete. Pumpkin Spice Chickpeas- Side Dish : Instructions Preheat oven to 350. Rinse chickpeas and pat dry with a paper towel Place chickpeas in a large bowl or ziplock bag and add extra virgin oil, mixing all around In a small bowl, mix together pumpkin spice, allspice, turmeric and salt. Stir well. Pour the spice blend over the chickpeas and mix until everything is well coated. Spread the chickpeas onto a lined baking sheet. Bake for about 60 minutes, stopping every 15 minutes to shake the chickpeas around. Chickpeas should have a nice crunch to them {{cta('febc6b43-041d-489c-80ea-a33f0b044239')}}
Protein Q&A with Dr. Sears
Protein is an essential nutrient meaning we have to get it through our diet. One of its primary functions is building and preserving muscle mass. Protein is critical for both young and old to support growth as we develop and to counteract the decrease in absorption and metabolism as we age. With athletic performance and popularity in diets such as keto, there are misconceptions on just how much protein we need and whether some of the products in the marketplace are worth using. This week Dr. Sears answers some of the top questions we receive about protein. Q: The Zone Diet has long been thought to be a high protein eating plan, can you put this myth to bed? A: The Zone diet is a protein adequate nutritional plan. The amount of protein one requires is individualized as it depends on the existing muscle mass and level of physical activity. Furthermore, once the total of amount of protein is determined, it is spread evenly throughout the day to be balanced with moderate amounts of low-glycemic carbohydrates. This helps to stabilize blood glucose levels while simultaneously increasing satiety through the release of gut hormones that instruct the brain to stop eating. Q: How much protein do you recommend people consume each day? Does this amount vary from what you’ve previously recommended with your Zone Food Blocks? A: It depends on the amount of protein required to maintain your muscle mass. Usually that is 90 grams of protein for females and about 110 grams for males. However, the amount at any one meal is on average about 25 grams. The Zone Food Blocks take into account that the protein density in a protein source is variable with meat being more dense in protein than fish. For example, 1 ounce of meat is 1 block of Zone Protein whereas 1.5 ounces of fish is 1 block of Zone Protein. Both equal approximately 7 grams of protein. Q: Numerous studies have shown the connection between consuming red and processed meats and the increased risk of heart disease and certain cancers. A recent study published in Annals of Internal Medicine suggests this may not be true and that data regarding the health benefits of consuming less meat is weak. What are your thoughts on this controversial study? A: There is a large body of research that suggests that red meat consumption, especially processed meats, is associated with the increased risk of cardiovascular disease, diabetes, certain cancers and early death. The data here is clear. So what protein sources should you use? Relative to red meat, if you are to consume it, aim for grass-fed beef instead. Better choices for animal protein are low-fat chicken or fish. For lacto-ovo vegetarians, egg whites and dairy products are excellent protein choices. Finally, for vegans, plant-based imitation meat products are a useful choice. With these options just be careful to watch the number of ingredients. Typically the more ingredients you see on the label the less desirable the product is going to be. Q: Is there a difference between the protein you get in vegetables compared to meat? A: Vegetable protein has a far lower protein density. This requires you to consume a lot of vegetables to get the average 25 grams of protein per meal as recommended on the Zone diet. However, some vegetables such as mushrooms and the ABCs (artichoke, asparagus, broccoli, cauliflower, and spinach) have higher protein contents than other vegetables. Vegetable protein is usually lower in essential amino acids than animal, egg, or dairy protein. However, if you consume 25 grams of vegetable-based protein at a meal, you will have adequate levels of all amino acids. New sources of plant-based meat imitation products make it easier to consume the necessary protein needed for hormonal balance and satiety. Q: Many people are trying the keto diet right now for its touted weight loss and health benefits. The keto diet is a high fat, high protein eating plan. Do you think the benefits of keto are supported in the literature? A: The short answer is no. I published a highly controlled study in the American Journal of Clinical Nutrition in 2006 demonstrating the Zone diet was superior in all aspects compared to a ketogenic diet. Furthermore, follow-up studies indicated the ketogenic diet caused fatigue upon mild exercise and calcium loss. Since a ketogenic diet is deficient in glucose, there is also a corresponding increase in cortisol secretion with its continued use. Finally, a ketogenic diet is deficient in fermentable fiber and polyphenols that are essential for gut health. Q: Collagen levels decline with age. Supplementation has been promoted to help boost levels as we age while helping to improve muscle mass, joint health, and skin elasticity. What are your thoughts on collagen and do you think its supplementation can help with anti-aging? A: The short answer again is no. All the consequences of aging are due to increased unresolved inflammation. Collagen supplementation is fine for fingernails, hair, and structural components of the skin, but it is a very poor-quality protein and will have no effect on reducing inflammation. Since absorption and metabolism of protein declines with age its also critical to ensure that you are getting enough high quality protein in your diet to help preserve muscle mass and minimize frailty.
Zone Diet: Peach Recipes
If you haven’t taken full advantage of peach season you’re in luck because there’s still time to enjoy it. Peach season starts in early May and goes through the end of September. While we know these fuzzy fruits will still be available at your grocer for weeks after the season ends, there’s nothing quite like the juiciness and flavor they offer at their peak. Plus, did you know that one small peach supplies 100mg of polyphenols, about 50 calories, 2 grams of fiber and numerous vitamins and minerals? What's not to love! Get peach inspired with these Zone friendly recipes. Peach Salsa Yield: 8 Servings of 1/3 cupTotal Time: 20 minNutritional facts per serving: Calories 25, Protein: 1g Total Fat: 0g Carb. 6g Fiber 1g Ingredients:2 cup Peaches - chopped (I used sliced frozen -thawed)1 cup Roma tomatoes - diced1/2 cup Red onion - diced1 Jalapeno - minced1 clove Garlic1/3 cup Fresh cilantro - chopped2 Tbsp Fresh-squeezed lime juice Instructions:1. Combine all ingredients.2. Refrigerate for a few hours. Chicken and Vegetable Stir Fry Yield: 4 Servings Total Time: 25 minutesNutritional facts per serving: Calories 350; Protein 26g, Fat 11g Carb 39g Fiber 9g Ingredients:1 tbsp balsamic vinegar2 tbsps fresh-squeezed lime juice - or lemon2 tbsps agave nectar1 tsp vanilla1 tsp ground ginger2 cups fresh or frozen peach slices - (unsweetened) thawed2 1/2 cups mixed berries - fresh or frozen (unsweetened) thawed1 tbsp olive oil14 oz boneless skinless chicken breast - cut into bite sized pieces1/3 cup Kitchen Basics unsalted vegetable stock - divided2 cups green beans1 red bell pepper - sliced3/4 cup onions - sliced1 tomato - chopped1 (6 oz) can mushroomsground black pepper2 tbsps low sodium soy sauce4 tsps extra virgin olive oil Instructions:1. In a bowl large enough to hold all the fruit whisk vinegar, lime juice, agave nectar, vanilla and ginger.2. Add a few berries and mash them. 3. Add peaches and remaining berries, toss a few times. 4. Meanwhile, heat skillet over medium high heat. Add oil, then stir fry chicken 5 to 6 minutes, remove and set aside. 5. Add 3 tablespoons stock, green beans, onions and pepper to skillet; stir until crisp tender, 3 to 4 minutes. 6. Add cooked chicken, mushrooms, black pepper, soy sauce and remaining stock; toss until coated.7. Serve and top each serving with 1 teaspoon of extra virgin olive oil.8. Toss the fruit before serving to mix the juice from the berries with the sauce and serve. Tuna Salad Zoned This healthy tuna salad tastes delicious and has no guilty bad ingredients.Yield: 1 ServingTotal Time: 30 minutesNutritional facts per serving: Calories 350; Protein 26g, Fat 11g Carb 39g Fiber 9g Ingredients 2 oz Chunk light tuna in water1/4 cup Cottage cheese1/4 cup Garbanzo beans6 Olives2 tsps Cashew nuts1 tsp Dijon mustard - to taste1 Peach1 tsp Dr. Sears' Zone Extra Virgin Olive Oil Instructions: Mix everything together. Have a peach for dessert. Pan Seared Scallops in a Dill Sauce and Peach Peach is the star of the show and pairs very nicely with the pan seared scallops.Yield: 2 ServingsTotal Time: 30 minutesNutritional facts per serving: Calories 331: Total Fat 12g, Carbohydrates 36g, Fiber 4g, Protein 22g Ingredients 1 Peach - cut in half, pit removedCooking spray - olive oil1 oz Goat cheese1 tsp Chives - finely cut8 oz Sea scallops2 tsps Dr. Sears' Zone Extra Virgin Olive OilSea salt and pepper - to taste1/2 cup Arugula1/4 cup Dill Sauce - (see recipe in sides and snacks2 Apples - for dessert Ingredients for Dill Sauce1/3 cup 0%-Fat Greek yogurt2 tsp Dry white wine3/4 tsp Dr. Sears' Zone Extra Virgin Olive Oil1 tsp Garlic - minced1 tsp Dill1 1/2 tsps CornstarchSalt and pepper - to taste Instructions for the peach: Turn the oven to broil. Spray or brush olive oil on peach. Place peach on grill or under broiler until lightly browned. Place 1/2 ounce of goat cheese in center of each peach half, sprinkle with chives and place on top of arugula leaves. For the Scallops: Rinse under cold water and pat dry. Add the olive oil to a heavy skillet. Turn to high heat. Just as the oil begins to smoke, (you’ll notice wisps) add the scallops. Sear the scallops for about 1 1/2 minutes on each side until translucent. Place seared scallops around the peach and arugula. Drizzle dill sauce over scallops. Have an apple for dessert. Instructions for the dill sauce:1. In a small saucepan combine yogurt, white wine, olive oil, garlic, and dill. Turn the heat to low. Do not boil.2. Make a slurry (thin paste) by combining the cornstarch with a little water.3. Whisk the cornstarch mixture into the yogurt, stirring often. Bring to a simmer (that’s when the sauce will thicken) and then return heat to very low. Do not boil.
Keto Diet: Your Questions Answered
Chances are you or someone you know has tried the keto diet. This high-fat, very low carbohydrate eating plan is enticing for many because of its promise for quick weight loss. We had the opportunity to ask Dr. Sears some questions about the keto diet and get his thoughts on the plan. See why he says the cons far outweigh the pros and why you may want to think twice before jumping on this trend. Question: What is the Ketogenic Diet? Answer: The keto diet is a high fat, very low carbohydrate diet. This reduction in carbohydrates puts your body into a metabolic state called ketosis. This only occurs when there is not enough stored glycogen in your liver to convert fatty acids completely to carbon dioxide and water (i.e. a clean burn). In ketosis, the fatty acids are not completely burned to make ATP, so you make less energy. Contrary to popular belief, ketones are not a good source of energy for the brain as glucose remains the preferred fuel source for ATP production in the brain. Question: What do you consider the pros and cons of this eating plan? Answer: With this eating plan the cons greatly outweigh the pros. Pros: Rapid initial weight loss in three days is primarily due to loss of retained water, but not stored body fat. So, if you are thinking only about weight loss, this could be considered a pro. Less thinking by removing carbs from the diet. Less hunger by eating more protein. Cons: Acetone is one of the ketone bodies produced during ketosis. Acetone is also the primary chemical in nail polish. A ketogenic diet increases calcium loss from bones. High levels of dietary fat on a ketogenic diet will reduce the likelihood of using stored body fat for energy unless you have significant calorie restriction at the same time. Lack of ATP production on a ketogenic diet makes it easier to become fatigued with mild exercise. After seven days on a keto diet, eating a single “cheat meal” (one high in carbohydrates) causes damage to the blood vessels. Lack of polyphenols on a ketogenic diet makes it difficult to activate the genes required to optimize your metabolism by improving the efficiency of the mitochondria in converting fat into chemical energy (ATP). There is no difference in weight loss on a ketogenic diet compared to a low-fat, high-carb diet in long-term studies. Careful studies have demonstrated there is no "metabolic advantage" on a ketogenic diet and that the fat loss on the ketogenic diet is the same as a low-fat, high-carb diet with the same number of calories in the short-term. Lack of fermentable fiber due to lack of carbohydrates leads to compromised gut health and increased likelihood of developing a leaky gut (condition in which bacteria and toxins can "leak" through the intestinal wall), which can become a significant source of inflammation. Build-up of cortisol levels to convert muscle mass to glucose for the brain which is the preferred fuel source for the brain. Excess cortisol increases insulin resistance which makes you regain the lost weight body as fat, depresses the immune system making you more likely to get sick, and destroys memory cells in the hippocampus. Question: A main component of the diet involves your body going into “Ketosis”. How does this happen? Answer: To completely metabolize fat to carbon dioxide and water, you need to have a sufficient level of carbohydrates in the liver stored as glycogen. The liver glycogen is also the primary storage site for glucose that can be used to replenish blood sugar levels to maintain adequate glucose for the brain. If the carbohydrate levels are too low in the liver, the incoming fat is not completely metabolized and because of this incomplete fat burning metabolic products known as ketones begin to appear in the blood. These are recognized as foreign and the body increases urination to remove them. That's why ketogenic diets deliver early weight loss but primarily in the form of dehydration. Question: Do people see real benefits or is this just another fad? Answer: A true ketogenic diet is also a calorie-restricted diet since it is difficult to consume high levels of fat without carbohydrate. Calorie restriction itself will have benefits by lowering the levels of inflammation, but only if protein, fat, and carbohydrates are relatively balanced as shown in highly controlled clinical studies. In fact, those studies indicate that a ketogenic diet is a pro-inflammatory diet. Question: Would the keto diet make you gain weight? Answer: There is no such thing as a “metabolic advantage” to a ketogenic diet. Fat loss is simply a matter of calorie reduction. A ketogenic diet reduces the minimum blood glucose levels needed for brain function so much that the body is forced to increase the secretion of cortisol which breaks down muscle mass into glucose for maintaining brain function. As cortisol levels build up, this causes an increase in insulin resistance resulting in elevated insulin levels which causes weight to regain. This problem is more apparent in females than in males. Question: How does the keto diet impact gut health? Answer: Gut health requires both fermentable fiber and polyphenols coming from vegetables, fruits, and whole grains. A ketogenic diet will likely be deficient in both. In addition, saturated fatty acids (especially palmitic acid) found in ketogenic diets enable the transport of microbial fragments into the blood which will increase inflammation. A ketogenic diet is usually rich in saturated fats, especially palmitic acid which is the most pro-inflammatory saturated fat. Fermentable fiber is the source of nutrition for the bacteria in the gut and without adequate levels, the bacteria will start digesting the mucus barrier that is your first line of protection against a leaky gut. Polyphenols disrupt the biofilms used by pathogenic bacteria to evade detection and destruction by the gut's immune system. Anything that disrupts gut health is a leading cause of microbial-induced inflammation. There is nothing magical about a keto diet and careful studies have demonstrated it offers no metabolic advantage. It works for weight loss because it is also a calorie-restricted diet.{{cta('72aca16a-1bab-4262-84b4-f4d2e40c1279')}}
Inflammation and The Role of Diet
It's not always easy to wrap our heads around the idea that our diets can promote inflammation, especially when you can’t feel it. Generally, the side effects of poorer food choices are more immediate like indigestion, heart burn, bloating, or fatigue. It’s much more intuitive that we’re inflamed when we can feel the symptoms such as redness, swelling or pain. The reality is that our diets are one of the major contributors in producing inflammation (a.k.a diet-induced inflammation). Even though we may not feel it, over time this inflammation can lead to weight gain, increase our risk for disease, and lead to pre-mature aging. Every time we eat we make the conscious decision whether the foods we eat will heal our bodies through good nutrition or promote inflammation. Based on Dr. Sears' research there are three main factors that promote diet-induced inflammation. Here we’ll tell you what they are and tips for how to reduce them using the foods you eat. 3 Dietary Factors that Promote Inflammation Consuming Excess Calories - Excess calorie consumption leads to increased levels of the hormone insulin. Over the long-term this can make us prone to developing a condition called insulin resistance which leads to weight gain, development of disease, and aging. In addition, when we over consume calories it increases the production of free radicals which are known to promote cellular damage and pre-mature aging. The Wrong Balance of Macronutrients: Having the wrong balance of protein, carbohydrate, and fat in our diets can significantly increase inflammation through the hormonal changes they produce. Inadequate Intake of Fermentable Fiber - Fermentable fiber is fiber that the good bacteria in our gut can digest and use as fuel to promote health benefits. When our intake falls short it can disrupt the balance of good to bad bacteria (a.k.a. gut dysbiosis) which can lead to higher levels of inflammation in the blood. Tips for Minimizing Inflammation Through the Foods We Eat Curb Your Calories Calorie restriction has been shown to minimize the risk for disease and slow down the aging process. This is the foundation of the Zone Diet. A typical day in the Zone is about 1200 calories for females and 1500 calories for males. We recommend keeping each meal under 400 calories and snacks around 100-200 calories each. Make Sure You Eat Enough Protein to Maintain Lean Body Mass A protein-adequate diet helps maintain lean body mass which is critical for the long-term success of any calorie-restricted diet. Find out your numbers. We recommend most individuals consume about 25 grams of protein at each meal and about 12 grams in each snack. Balance Your Protein with the Right Amount of Carbohydrates Dr. Sears suggests that the ideal levels of carbohydrates in an anti-inflammatory diet are probably between 100-150 grams per day. This is adequate to help maintain blood glucose levels without causing excessive production of insulin. When carbohydrate intake falls below 50 grams per day (e.g. keto diet) it can lead to an increase in the stress hormone cortisol which plays a role in insulin resistance. We recommend carbohydrates be spread out evenly throughout the day to ensure better blood glucose control and improved appetite control. Make Sure Your Fats are Primarily Monounsaturated and Omega-3s Saturated fats, especially palmitic acid (found in butter), and omega-6 fats are known to promote inflammation. When consuming fats they should be primarily monounsaturated (e.g. olive oil) and/or omega-3 fats as these are non-inflammatory or anti-inflammatory. We recommend spreading out your fat intake throughout the day and aiming for a total of 40-50 grams per day. For Optimal Gut Health Boost Your Intake of Fermentable Fiber and Polyphenols Fermentable fiber includes foods rich in pectins, beta-glucans, guar gum, inulin, and polymers of fructose (i.e. oligofructose). This type of fiber is digested by the good bacteria in the colon resulting in the production of short-chain fatty acids (SCFA) which are critical to maintain a healthy gut. Since most polyphenols are not absorbed, they make their way to the gut where they are metabolized by bacteria. These metabolites then encourage the growth of good bacteria. Dr. Sears recommends consuming at least 30 grams of total dietary fiber per day to achieve adequate levels of fermentable fiber and polyphenols. The best sources would be primarily non-starchy low-glycemic load vegetables with limited amounts of fruits. Although whole grains are good sources for both fermentable fiber and polyphenols, unfortunately they also provide too high of a glucose load to be considered a significant part of an anti-inflammatory diet. Get Your Vitamins/Minerals from Non-Starchy Vegetables and Limited Amounts of Fruit The best source of vitamins and minerals with the least number of calories will always be non-starchy vegetables with limited amounts of fruits. To obtain adequate levels of theses micronutrients with the least caloric impact we recommend consuming 8 servings of non-starchy vegetables and 2 servings of fruit per day. What This Looks Like Eating should be enjoyable and putting this all together is easier than you think. To get the right balance of protein, carbohydrate, and fat with the greatest amount of fermentable fiber and polyphenols comes down to balancing your plate. Just mix and match every meal to your liking with the macronutrients of your choosing using this template below. We know there will be indulgences along the way and that’s OK! Just remember, the more tips you can incorporate on a regular basis, the more you lean the balance in favor of healing rather than inflaming. {{cta('c4f3b27d-8e5b-41f5-8335-c09b72595c2d')}}
Calorie Restriction: Why There's More To It Than Simply Weight Loss
Regardless of what you are told, the only way to lose excess body fat is to eat fewer calories. I have long talked about the benefits of calorie restriction as a way to improve your cardiovascular health thereby improving your healthspan as well. (1-3). A recent analysis of CALERIE (Comprehensive Assessment of Long term Effects of Reducing Intake of Energy), a study looking at two years of prolonged caloric restriction in healthy individuals, found this to be true in “normal weight” subjects (4). I say “normal weight” because although their average BMI was 25, their percent body fat was 33 per cent which is considered to be obese (greater than 25 percent for males and greater than 32 per cent for females). Although they tried to reduce their calorie intake by 25 percent for the two-year study, the best they could achieve was about 12 per cent. This means the calorie-restricted group was eating about 300 fewer calories per day for two years. A couple of surprising things from the study. First, nearly all the change in weight took place in the first six months with very little change in the next 18 months even with continued calorie restriction. This is typical of most controlled calorie-restriction programs like the long-term Pounds Lost studies at Harvard (5). Likewise, it appeared that most of loss of body fat happened in this same time period. At the 12 month mark, individuals had lost on average 13 pounds of fat, but more than 10 pounds of muscle mass. The loss of body fat was due to the restriction of calories, but the loss of muscle mass was due to protein restriction. Total protein intake went from an average of 102 grams of protein per day to 89 grams of protein per day. At 24 months, muscle mass hadn’t been regained, but individuals had gained back about 2 pounds of fat. Although the calorie-restricted group had lower insulin levels, the change in their fasting glucose levels was virtually the same as the control group. This is because muscle is the primary site for taking glucose out of the blood, and if you lose muscle mass, then glucose levels in the blood don’t go down even though you are consuming fewer calories. Nonetheless, those in the calorie-restricted group did see their blood pressure and blood lipids decreased. However, all of these changes occurred in the first year with virtually no changes in the second year of the study. The only parameter that continued to change in the second year compared to the first year was a continued reduction in inflammation as measured by C-reactive protein. What this means is that most of any weight loss, fat loss, reduction in blood pressure, blood lipids, as well as blood glucose levels are all likely to take place in the first six months of any calorie restriction program. That’s not encouraging news. But the continued drop in inflammation with calorie restriction is great news because that is the real cause of both a decreased healthspan as well as lifespan. This is why Zone Pro-Resolution Nutrition offers an even greater potential for health care in the future. The Zone Diet is a calorie-restricted diet, but unlike the CALERIE study the Zone Diet contains adequate protein to not only maintain muscle mass, but also to improve satiety. However, as we have shown clinically, when using the new generation of Zone Protein as a significant source of your total protein, you gain muscle mass instead of losing it (6). But the real benefit of following the Zone Diet for a lifetime is the continued reduction of inflammation that can be greatly accelerated by the addition of high-dose omega-3 fatty acids to speed up the resolution of any existing inflammation. Finally, by adding high-dose polyphenols, you can further active the gene transcription factor AMPK that repairs tissue damaged by inflammation. All of this is detailed in my new book, The Resolution Zone, that will be available shortly (7). Increasing your intake of omega-3 fatty acids and polyphenols (along with calorie restriction) can also help you finally reach the Zone. Once you're in the Zone, then you know you have done everything possible to optimize your body’s internal Resolution Response which is the real key to future of medicine. {{cta('7e36e182-1d26-4052-ae0d-23a08508788b')}} References Sears B. The Zone. Regan Books. New York, NY (1995) Sears B. The Anti-aging Zone. Regan Books. New York, NY (1999) Sears B. The Anti-Inflammation Zone. Regan Books. New York, NY (2005) Kraus WE et al. “2 years of calorie restriction and cardiometabolic risk.” Lancet Diabetes Endocrinol DOI.org: 10.1016S2213-8587(19)30151-2 (2019) Bray GA et al. “Lessons learned from the POUNDS Lost study: genetic, metabolic, and behavioral factors affecting changes in body weight, body composition, and cardiometabolic risk.” Curr Obes Rep. 8: 262-283 (2019) Johnston CS et al. “Use of novel high-protein functional food products as part of a calorie-restricted diet to reduce insulin resistance and increase lean body mass in adults: A Randomized controlled trial. Nutrients 9: E1182 (2017) Sears B. The Resolution Zone: The Science of the Resolution Response. Zone Press. Palm City, FL (2019)
Healthy Road Trip Snacks
More than 53% of Americans are expected to hit the road for their vacations this year 1. Flexibility of being able to go where you want, when you want, coupled with no baggage restraints top the reasons why 2. Part of the fun of road trips is sampling new cuisines and hitting popular restaurants, but it’s important to be prepared and plan for the unexpected. Being equipped with healthy snacks is not only handy in traffic and for “hangry” passengers, but will save you time, money, and counteract some of the inactivity and indulgences along the way. It’s pretty easy to be in the Zone even on the road. The key is to remember to always balance your carbohydrates with protein and a little fat. Here are some snack ideas from each of the macronutrient groups. Some require a cooler but others need no refrigeration. The best part is that if you have to restock and there’s no grocery store in sight, you can find many of these items in convenience stores. This list will help you know which foods to choose. Protein Greek Yogurt: With anywhere from 12-20 grams of protein per serving this is pretty much Zone balanced with the amount of protein, carbs and fat (always good to still check labels). Look for the Greek yogurt tubes which eliminate the need for a spoon and are great way to avoid messes if you’re traveling with young kids. Freeze the sticks ahead of time to help with keeping things cool. Jerky: Great protein option when you don’t have refrigeration that you can take on the go. Jerky has come a long way and you can find varieties with simple ingredients that are grass-fed, no nitrites, hormones, sugar, and low in sodium. Do try and drink water when eating them since they are a higher sodium food. Hard-boiled egg whites: Assuming your passengers don’t mind the smell of eggs, egg whites are packed with protein and low in calories. Before you go, remove the yolk and then fill with hummus, guacamole, or even nut butters. Tuna: No need for a can opener here. This comes in portable pouches for a convenient source of protein that doesn’t require refrigeration. Cheese Sticks: Both kid and adult friendly these are perfectly portioned and when coupled with lower sugar fruits (think berries, apples, pears) they make the perfect Zone snack. Deli meats: Roll-up a bunch of slices of lean deli meats for an easy and convenient protein choice on the go. Edamame: For those looking for a plant-based source of protein, edamame is high in protein, high in fiber and supplies a bunch of vitamins and minerals too. Carbohydrates Veggie Sticks (Carrots, Cucumbers, Peppers, Celery, Snap Peas): Chopping vegetables may not fit in your to-do list before leaving, so go the prepared route and grab them in the refrigerated case at the store to save yourself some time. Fruit: Although berries are one of our favorite fruits in the Zone, apples, oranges, clementines, and pears are probably the easiest fruits to bring since they don’t require refrigeration. Pouches: Fruit and vegetables squeezers are not only are great for kids but are an easy and portable way to sneak in some fruits and veggies in a no-mess way for adults too. They don’t require refrigeration, but do check the labels to ensure they don’t contain any added sugar. Baked Chickpeas: These are an easy and healthy snack you can make ahead and season to your liking if you’re looking for a snack with crunch. Preheat oven to 450 degrees F. Rinse and drain a can of chickpeas. Blot them with a paper towel to dry. In a bowl, toss chickpeas with a drizzle of olive oil (1 tsp), and season to taste with salt and pepper or seasonings of your choosing. Spread on a baking sheet, and bake for 30 to 40 minutes, until brown and crunchy. Wasa Crackers: Although we recommend keeping grains and crackers to condiment sized portions, if you are looking for some crunchy carbs, Wasa crackers are good in a pinch. Each cracker is just about 1 Zone carbohydrate block. Bread Alternatives: If you want a sandwich but are trying to avoid the bread, consider using the smaller versions of low-carb wraps or corn tortillas. Roll-up and cut into 1” pieces to make mini roll-ups you can share or swap the wrap for romaine lettuce for an added crunch. Fat Hummus: Great for dipping veggies and available in the individual containers so you can avoid the waste. Guacamole: You can find mini versions of these in the store which supply about 100 calories and 3 grams of fat (~1 fat block in the Zone) per serving. Nuts/Nut Butters: Nuts and nut butters make for a great snack choice, just be careful with your portions as they add up quick. You can find many brands selling single serve packages of nuts, but just be careful to read labels as what might appear as a single serving to you could easily add up to almost 3. Now you can find nuts in all kinds of flavors like wasabi or blueberry, but try and keep it plain as the flavored varieties generally have ingredients you should keep to a minimum, like sugar and corn syrup. Look for one or two ingredients in the Nutrition Facts max. Beverages Don’t forget to stay hydrated along the way and try to keep soda, coffee and caffeine to a minimum. Water: This is one of the best ways to stay hydrated. With so many reusable bottles that keep beverages cold for hours its easy to have a refreshing beverage and fill up again along the way. Add some lime, lemon, or orange slices for flavor. If using bottled water consider this tip from one of our customers: "I freeze bottles of water and use those instead of ice packs in a small cooler. This way you can drink the nice cold water as it melts, or refreeze them at your destination. The best part is you don’t have to cart around the ice packs once you are through."- Paula B Seltzer: A great way to get the carbonation of soda without the calories and additives. All-in-One Zone Meal/Snack Ideas Zone Shake Mix: Easy to portion out into baggies, just bring your shaker cup and grab a small container of 2% milk and you have an easy meal on the go. ZoneRx Bars: A perfectly balanced Zone snack that hits the sweet spot. References Stats: 100 Million Americans to Go on Family Vacation This Year. Available at: https://www.travelagentcentral.com/running-your-business/stats-100-million-americans-to-go-family-vacation-year. Accessed: July 17, 2019 The Great American Road Trip: Shorter and More Popular Than Ever. Available at: https://www.nytimes.com/2018/02/16/travel/road-trips-in-the-united-states.html. Accessed: July 17, 2019.
Omega-3 Fatty Acids and Blood Pressure
The FDA recently announced limited health claims for the use of omega-3 fatty acids in the treatment of hypertension and heart disease. These are qualified health claims since each of the allowed claims must carry the following language, “FDA has concluded that the evidence is inconsistent and inconclusive”. Nonetheless this indicates the FDA is beginning to acknowledge that omega-3 fatty acids have potential in the treatment of hypertension and cardiovascular disease. These health claims can only be used if a single-serving size contains at least 0.8 g of EPA and DHA. It took more than five years of study by the FDA to even allow these limited health claims as the petition for them was launched in 2014. The primary scientific document that used was a meta-analysis of various clinical trials published in the American Journal of Hypertension (1). More than 70 clinical trials were included in the analysis. Although the average reduction in systolic blood pressure by 1.5 mm Hg and diastolic blood pressure by 1 mm Hg was seemingly small, the effects in untreated hypertensive subjects was far greater (4.5 mm Hg reduction in systolic pressure and 3.1 mm Hg reduction in diastolic pressure). Furthermore, the reduction in the diastolic pressure was only observed if the daily dose of EPA and DHA was greater than 2 grams per day. Ironically, a lower dose of EPA and DHA between 1 and 2 grams per day had no effect on diastolic blood pressure. Therefore, it seems that the FDA qualified health claim would be far stronger if the minimum omega-3 dosage was greater than 2 grams per day as opposed to the stated 0.8 grams per day. Of course, there might be a problem since at those levels of daily EPA and DHA, intake of commercially available omega3s may contain too many toxins such as PCBs. The benefits of a higher dose of EPA and DHA for treating hypertension has been confirmed in more recent studies (2,3). In these studies, there were equivalent drops in systolic blood pressure at 0.7 and 1.8 grams of EPA and DHA per day, but the higher dose (1.8 grams per day) had a drop in diastolic pressure, but not with the lower dose (0.7 grams per day) (4). This differential effect of omega-3 fatty acids on risk of heart disease was illustrated in two recent trials (5,6). At a low dose of 0.8 grams of omega-3 fatty acids per day, there was no clinical benefits. At a higher dose of 3.9 grams of omega-3 fatty acids, there was a strong cardiovascular benefit. Further analysis of the high-dose omega-3 data indicated that among statin-treated individuals, the addition of the high-dose omega-3 fatty acids reduced the occurrence of a first heart attack, secondary heart attack, and total ischemic events by approximately 30 percent compared to statins alone (7). As pointed out in a recent commentary by me, the appropriate dose of omega-3 fatty acids are best measured by the reduction in the arachidonic acid (AA) to eicosapentaenoic acid (EPA) ratio in the blood (8). Unfortunately, the AA/EPA ratio was not reported in any of the hypertension or cardiovascular trials. Hopefully future clinical investigators will use the levels of omega-3 fatty acids required to reach an appropriate AA/EPA ratio (1.5 to 3) to obtain much stronger research findings so that the health claim for omega-3 fatty acids in hypertension and cardiovascular disease is not followed by the qualifier, “FDA has concluded that the evidence is inconsistent and inconclusive” . Miller PE et al. “Long-chain omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid and blood pressure: A meta-analysis of randomized controlled trials.” American Journal of Hypertension 27:885-896 (2014) Yang B et al. “Lowering effect of n-3 fatty acid supplements on blood pressure in Inner Mongolia hypertensive patients.” J Agric Food Chem 67: 184-192 (2019) Casanova MA et al. “Omega-3 fatty acids supplementation improves endothelial function and arterial stiffness in hypertensive patients with hypertriglyceridemia and high cardiovascular risk.” J Am Soc Hypertension 11; 10-19 (2017). Minihane AM et al. “Consumption of fish oil provide eicosapentaenoic acid and docosahexaenoic acid reduces blood pressure in adults with systolic hypertension.” J Nutr 146: 516-523 (2016) Manson JE et al. “Marine n-3 fatty acids and prevention of cardiovascular disease and cancer.” N Engl J Med 380: 23-32 (2019) Bhatt DL et al. “Cardiovascular risk reduction with icosapent ethyl for hypertriglyceridemia.” N Engl J Med 380: 11-22 (2019) Bhatt DL et al. “Effects of icosapent ethyl on total ischemic events.” Am Coll Cardiol 73: 2791-2802 (2019) Sears B. “Appropriate doses of omega-3 fatty acids for therapeutic results.” CellR4 6: e2578 (2018)
Weight Loss Tips Backed With Science
Chances are you know someone whose following keto, doing intermittent fasting, or onto cabbage soup and grapefruit to shed some pounds. While a quick fix might seem like the best option to reach your weight loss goals, the reality is these diets can be hard to follow over the long-term and some can do more harm than good. The secret to weight loss is finding something you can stick with while keeping the weight off for good. Here are 8 science based tips you can start now that will help you reach your goals without landing you back where you started. Eat Protein: Crash diets that don’t contain adequate protein won't work even if they might produce some initial changes on the scale. Not only will they make you hungry and fatigued, but you end up losing muscle mass which makes it harder lose weight in the future. If you want to cut back on calories, don’t do it at the expense of protein. Make sure that every meal and snack has adequate protein about 25 grams for meals and 7 grams for snacks. This will keep hunger in check while ensuring you don’t lose your muscle mass at the same time. One more fun fact is that studies have shown that starting your meal with your protein choice first dramatically reduces hunger levels. Calories Do Count: Our overestimation of how much we are eating can make all the difference when it comes time to weigh in. Calorie restriction has been shown to activate AMPK, an enzyme important in energy metabolism. Higher levels of AMPK have been associated with numerous health outcomes, one of which is reduced abdominal fat. Curb Hunger with Fermentable Fiber: You can still cut back on calories without having to feel deprived. Processed carbohydrates (breads, pastries, cereals, starchy snacks and sweets) are easy to over consume and quickly add up. Instead, replace these foods with those rich in fermentable fiber like vegetables and fruit. Fermentable fiber improves the release of hormones in the gut tied to satiety. This hormones send signals to our brain that we're full. Just remember as your bump up your fiber intake to increase your water consumption too. This will ensure better digestion and keep everything moving as it should. Keep Insulin in Check: We often blame carbs as the reason for our weight gain, but in actuality it is constantly elevated insulin levels that makes us gain weight, and keep the weight on. Inflammation is at the root of high insulin levels, also known as insulin resistance. The best way to keep insulin levels in check is to lower inflammation by ensuring you have the right balance of protein, carbohydrate, and fat at every meal and snack. Stay Hydrated: Having a broth based soup as an appetizer or 16 ounces of water may help to curb how much food you consume during your meal. Try and keep a water bottle on your desk, in your bag, or when dining out finish your glass before your appetizer or entrée arrives. Keep Healthy Foods on Hand and in Sight: Having a supply of healthy snacks on hand allows us to make better decisions throughout the day. Small frequent meals every 3-4 hours that are balanced in protein, carbohydrate and fat help maintain stable blood sugars throughout the day making us less inclined to indulge should the opportunity come our way. Log it: There are so many apps for tracking what you eat and some of the features from scanning barcodes, syncing with your Fitbit, to online communities for support are great for accountability. That said it doesn’t matter whether you use a pen or paper or an app of your choosing. The data is clear that if you log it you’re less likely to overeat and that’s a good thing. Try the Zone Food Journal. Rev Up Your Workouts: High intensity interval training (HIIT) helps to burn more body fat as its been shown to increase AMPK activity. HIIT is based on doing intense bursts of exercise followed by an active recovery to keep your heart rate up and burn fat quicker. Not in your wheelhouse? It doesn’t take cutting edge fitness trends to make it work for you. Find an activity you enjoy doing and stick with it. Consider incorporating both strength training and cardio so you can maintain and build muscle while you torch calories too. Making simple changes based in science is the most successful way to lose weight and keep it off. Just make sure your changes are simple, sustainable and fun. That’s the formula for success. {{cta('f794fdb4-e128-4289-b30c-cba36c1ddb7d')}}
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