Epigenetic changes favor development of fatty liver in humans and mice

Related eBooks

Mice with a strong tendency to obesity already exhibit epigenetic changes at six weeks of age, inducing the liver to amplify its production of the enzyme DPP4 and release it into the circulation. Over the long term, this favors the development of a fatty liver.

Source: http://www.news-medical.net

4 Ridiculously Easy Diet Changes to Help Kickstart Your Weight Loss

If you want to shed some pounds, but you’re not into the idea of a complicated diet with hard-to-remember rules, you've come to the right place. These four simple changes will help you lose weight fast, and get you back into your favorite jeans in no time. The best part: there's no "cleansing" required.

Make veggies the star of your meals

Time to load up on those vegetables. I’m talking at least one to two cups (a cup is the size of a tennis ball) at each meal, even breakfast. In addition to being low in calories, veggies are rich in nutrients and high in both fiber and water. By making them the main component of every meal, you’ll eat fewer calories without sacrificing nutrition, and you'll still feel full.

For breakfast, scramble a few eggs in extra-virgin olive oil, Italian seasoning, turmeric, and black pepper, with a handful or two of chopped veggies, like spinach, tomatoes, mushrooms, and bell pepper; enjoy with a side of fresh fruit. At lunch, opt for a salad rather than a sandwich or wrap. And whip up dinners comprised of “noodles” or “rice” made from veggies (spiralized, chopped, or shredded) paired with a lean source of protein (like salmon, chicken breast, or lentils) and a healthy fat (such as avocado, nuts, or seeds).    

RELATED: 16 Ways to Lose Weight Fast

Load up on liquids

If you start your day with coffee, go ahead make it the usual way (even if that includes some sweetener). But limit yourself to just one cup. Then switch to water, or an antioxidant-rich, unsweetened tea (iced or hot); and try to have four 16-ounce servings throughout the course of the day. If you’re craving a little flavor in your water or tea, add fresh mint, basil, ginger root, or a bit of mashed berries.

However, be sure to nix any other drinks that contain sweeteners (even zero-calorie versions) or bubbles. The former may stoke a sweet tooth, or wreak havoc on your appetite, while the latter can leave you bloated. Also take note: To ensure a good night's sleep, stop drinking any caffeinated tea at least six hours before bed. And cut off all fluids, even water, fairly early in the evening to avoid late night trips to the bathroom.

[brightcove:4639738292001 default]

Streamline your snacks

You should really only snack under two circumstances. The first is when you’re truly, physically hungry (and not just bored or procrastinating or in the habit of nibbling at a certain time of day.) The second is when you need some nourishment to tie you over between meals. For example, if you have lunch at noon and dinner isn't till 7 p.m., a healthy snack can keep your metabolism revved, and help stabilize your blood sugar, insulin, and energy levels to prevent overeating later on.

In lieu of processed foods, like chips or sweetened bars, commit to noshing on something more nutritious. Try a golf ball-sized portion of nuts or seeds along with a tennis ball-sized serving of fruit; or a cup of raw veggies (like sliced red bell pepper and cucumber) paired with hummus or roasted chickpeas.    

RELATED: Best Snacks for Weight Loss

Make dark chocolate your sweet treat

Over the next month, try this simple experiment that’s helped many of my clients in a major way: Build what I call a “daily dark chocolate escape” into your day. That means enjoying a few squares of high-quality dark chocolate (with at least 70% cacao) during “you time,” without any distractions. So no laptop, no TV, and no phone.

Research shows that a small daily dark chocolate indulgence curbs cravings for both sweet and salty foods. This trick can help you resist temptation for other goodies. Having one square after lunch and one after dinner may be a smart way to break up your treat, and keep your sweet and/or salt tooth adequately satisfied.     

Cynthia Sass is Health’s contributing nutrition editor, a New York Times best-selling author, and a consultant for the New York Yankees. See her full bio here. 

Source: http://www.health.com

Looking To Lose Weight? Whole30 Might Hurt Instead of Help

This article originally appeared on CookingLight.com.

Those setting weight loss and healthy eating resolutions have undoubtedly heard of the newest dieting fad, Whole30. Known for being a month-long reset of eating habits, the diet is a restrictive one that focuses on eliminating "bad" food groups. 

Participants of Whole30 must eliminate grains, legumes, dairy, processed food ingredients (like MSG and sulfites), sugar, and alcohol. The rules are simple, don't eat these food groups, don't weight or measure yourself, and don't cheat. The touted results from the month-long program are weight loss, clearing up of digestive and skin issues, subsiding unhealthy food cravings, and overall higher energy.

The Whole30 mindset has little sympathy for those attempting to change their eating habits. If you slip up, by having a pat of butter on your sweet potato or taking a bite of that coworker's birthday cake, then you must start over the 30 days. You can't create Whole30 versions of your favorite foods either. Coconut flour pancakes or cauliflower pizza crust? Totally off limits because, despite using approved ingredients, you're still setting your mind up to crave junk food. 

Complaining isn't tolerated, with the program reading “It is not hard. Don’t you dare tell us this is hard. Quitting heroin is hard. Beating cancer is hard. Drinking your coffee black. Is. Not. Hard."

This hard line method of "all or nothing" goes against what many of us at Cooking Light believe, that progress is more important than perfection. Whether it's an entire lifestyle overhaul or baby steps in daily choices, these decisions will eventually help on your journey to achieving your weight and health goals.

Along with this strenuous mindset, Whole30 eliminates plenty of healthy food options that we believe are part of a wholesome diet. Here's a break down of why you should keep these foods in your diet:

• Legumes: This category, which includes beans, lentils, and peanuts, is packed with protein, fiber, and various nutrients. They can make for a nutritious, and affordable, plant-based protein option. For meat-eaters legumes can help lighten up traditionally calorie-heavy meals like chili, and vegetarians can benefit from featuring them as a main dish, like in Lentil Shepherd's Pie.

• Whole Grains: Refined grains, often blamed for health crises like the rising rates of obesity and diabetes, shouldn't be confused with their more nutrient-dense whole grain cousins. Not only have whole grains been linked to weight loss, it has also been found that increased consumption could possibly lead to a longer life. Hearty ingredients like brown rice, bulgur, oats, and other whole grain varieties can be included in a healthy diet.

• Dairy: While a dieter's first thought may be that lower-fat versions of dairy staples like yogurt or cheese would be the healthiest option, research is showing it may be best to eat full-fat dairy products. With less processing, more satiating power, and a tendency to taste better, opting for full-fat dairy can pay off in the end. While moderation is key, ingredients like protein-packed Greek yogurt, high-quality cheeses, and calcium-rich whole milk can be part of a nutritious lifestyle.

While the Whole30 diet may be a feasible option for those needing a stringent plan to keep them in line, it's not ideal for long-term changes in weight or eating habits. Instead, we recommend sticking with a varied diet of whole foods, being mindful of your eating habits, and not forgetting portion control to accomplish a healthy lifestyle.

Source: http://www.health.com