{"id":118486,"date":"2019-09-02T07:21:15","date_gmt":"2019-09-02T07:21:15","guid":{"rendered":"https:\/\/prelive.bemore.ee\/2019\/09\/02\/science-behind-weight-loss\/"},"modified":"2019-09-02T07:21:15","modified_gmt":"2019-09-02T07:21:15","slug":"science-behind-weight-loss","status":"publish","type":"post","link":"https:\/\/prelive.bemore.ee\/en\/science-behind-weight-loss\/","title":{"rendered":"Science behind weight loss"},"content":{"rendered":"<p style=\"text-align: center;\">Despite intensive research, the causes of the obesity epidemic remain incompletely understood and conventional calorie-restricted diets continue to lack long-term efficacy.<\/p>\n<p style=\"text-align: center;\">To understand a food&#8217;s complete effect on blood sugar, you need to know both how quickly it makes glucose enter the bloodstream and how much glucose per serving it can deliver. <strong>A separate measure called the glycemic load does both \u2014 which gives you a more accurate picture of a food&#8217;s real-life impact on your blood sugar.<\/strong><\/p>\n<p style=\"text-align: center;\">Recent increases in the consumption of processed, high-glycemic-load carbohydrates produce hormonal changes that promote calorie deposition in adipose tissue, exacerbate hunger, and lower energy expenditure.<\/p>\n<p style=\"text-align: center;\">Meta-analyses of behavioral trials report greater weight loss with reduced-glycemic load vs low-fat diets. <strong>Beyond the type and amount of carbohydrate consumed, there is a conceptual framework for understanding how many dietary and nondietary exposures might alter hormones, metabolism, and adipocyte biology in ways that could predispose to obesity. <\/strong>Pending definitive studies, the principles of a low-glycemic load diet offer a practical alternative to the conventional focus on dietary fat and calorie restriction.<\/p>\n<p><a href=\"https:\/\/prelive.bemore.ee\/wp-content\/uploads\/2019\/08\/shutterstock_350111294.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-14975\" src=\"https:\/\/prelive.bemore.ee\/wp-content\/uploads\/2019\/08\/shutterstock_350111294.jpg\" alt=\"\" width=\"1000\" height=\"667\" \/><\/a><\/p>\n<p style=\"text-align: center;\">For decades, consideration of \u201cenergy balance\u201d has informed efforts to prevent and treat obesity in the clinic and public health arena. Indeed, a recent scientific statement from the Endocrine Society concludes that \u201cthe answer to the question, \u2018Is a calorie a calorie?\u2019 is \u2018yes.\u2019\u201d <strong>In otherwords, diets high in added sugar or other processed carbohydrates should have no special adverse effects on metabolism or body composition, after considering total calorie consumption.<\/strong> However, rates of obesity remain intractably high despite intensive focusonreducing calorie intake (eat less)andincreasing calorie expenditure(move more), with major implications to well-being, life-expectancy, and health care costs.<\/p>\n<p style=\"text-align: center;\">A central problem with the conventional model of obesity is its inability to provide a satisfactory explanation for the Obesity epidemic,beyond the difficulty many people have maintaining self-control in the modern environment. <strong>Withweight loss, hunger predictably increases and energy expenditure declines\u2014physiological adaptations that tend to push bodyweight back up.<\/strong><\/p>\n<p style=\"text-align: center;\">According to an alternative view, changes in dietary quality since the 1970s produce hormonaal responses that shift the partitioning of calories (metabolic fuels) consumed in a meal toward deposition in fat tissue. <strong>Consequently, fewer calories remain available in the blood stream for use by the rest of the body, driving hunger and overeating.<\/strong><\/p>\n<p><a href=\"https:\/\/prelive.bemore.ee\/wp-content\/uploads\/2019\/08\/shutterstock_738564766.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-14977\" src=\"https:\/\/prelive.bemore.ee\/wp-content\/uploads\/2019\/08\/shutterstock_738564766.jpg\" alt=\"\" width=\"1000\" height=\"666\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><strong>How to Lower Glycemic Index of Your Food?<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Preparation<\/strong><\/p>\n<p style=\"text-align: center;\">Fat, fiber, and acid (such as lemon juice or vinegar) lower the glycemic index. The longer you cook starches like pasta, the higher their glycemic index will be.<\/p>\n<p style=\"text-align: center;\"><strong>Ripeness<\/strong><\/p>\n<p style=\"text-align: center;\">The glycemic index of fruits like bananas goes up as they ripen.<\/p>\n<p style=\"text-align: center;\"><strong>Other Foods Eaten at The Same Time<\/strong><\/p>\n<p style=\"text-align: center;\">Bring down the overall glycemic index of a meal by combining a high-glycemic index food with foods that have lower ones.<\/p>\n<p style=\"text-align: center;\"><strong>What to Eat For a Diet With a Lower Glycemic Load?<\/strong><\/p>\n<p style=\"text-align: center;\">Eat more whole grains, nuts, seeds, legumes, fruits, berries, leafy greens, vegetables without starch, and other foods with a low glycemic index.<\/p>\n<p style=\"text-align: center;\">Eat fewer foods with a high glycemic index, like potatoes, white rice, and white bread.<\/p>\n<p style=\"text-align: center;\">Do no teat sugary foods, including candy, cookies, cakes, and sweet drinks.<\/p>\n<p><a href=\"https:\/\/prelive.bemore.ee\/wp-content\/uploads\/2019\/08\/shutterstock_622381859.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-14981\" src=\"https:\/\/prelive.bemore.ee\/wp-content\/uploads\/2019\/08\/shutterstock_622381859.jpg\" alt=\"\" width=\"1000\" height=\"667\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><strong>Written by nutritionist Riin Reimer<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>\u00a0<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>References:<\/strong><\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.health.harvard.edu\/diseases-and-conditions\/the-lowdown-on-glycemic-index-and-glycemic-load\">https:\/\/www.health.harvard.edu\/diseases-and-conditions\/the-lowdown-on-glycemic-index-and-glycemic-load<\/a><\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/29971406\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/29971406<\/a><\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.webmd.com\/diabetes\/guide\/glycemic-index-good-versus-bad-carbs#1\">https:\/\/www.webmd.com\/diabetes\/guide\/glycemic-index-good-versus-bad-carbs#1<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Despite intensive research, the causes of the obesity epidemic remain incompletely understood and conventional calorie-restricted diets continue to lack long-term efficacy. To understand a food&#8217;s&#8230;<\/p>\n","protected":false},"author":1,"featured_media":117622,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"mc4wp_mailchimp_campaign":[],"footnotes":""},"categories":[77,461],"tags":[],"class_list":["post-118486","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle-3","category-healthy-eating"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Science behind weight loss - Be More<\/title>\n<meta name=\"description\" content=\"Be More supertoidusegud, teed, toorbatoonid ja toidulisandid on v\u00e4lja t\u00f6\u00f6tatud, et saaksid olla igap\u00e4evaselt parim versioon iseendast.\" \/>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Science behind weight loss - 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