Beans are inexpensive nutrient-dense legumes that can reduce cholesterol levels by 20%, lower non-fatal heart attack by 38%, and reduce the risk of death by 8%.
Blueberry has low calories yet packed with essential nutrients and antioxidants that can boost brain health, reduce inflammation, and prevent cancer proliferation. As low as 12 mg daily of berry anthocyanins can aid in weight loss and lower type 2 diabetes risks by 23%. Every 15 mg increase in berry anthocyanin intake can reduce the risk of heart diseases by up to 32%.
In advising our members, we filter thousands of researches and fads and rely only on the credible worldwide science for better health and weight reduction. Here we chose the interesting research of Dr. Michael Greger. Yet, no research replaces your own doctor’s advice.
The food we eat plays a central role in our health. The epidemics of our time – obesity, heart disease, type 2 diabetes – are closely linked with unhealthy eating habits. But eating healthy is also expensive, making it a particular challenge for 12% of US households, who worry about being able to afford enough food each month.
Propionate produced in the gut as a result of bacterial fermentation reduces energy intake and appetite, regulates adipogenesis, and reduces adipose tissue inflammation, finally resulting in weight loss.
Vitamin C decreases weight by increasing fat metabolism by 30% and reducing the inflammation of adipocytes. Vitamin C also increases the concentration of adiponectin, leptin, and insulin sensitivity.
Vitamin C decreases cravings by improving glycemic control and repairing and protecting brain centers responsible for serotonin and leptin sensitivity.
Vitamin C improves diabetes control by improving insulin sensitivity, glycemic control, oxidative stress, and immune responses.
Tyramine reduces cravings by increasing the concentration of dopamine and norepinephrine.
Tyramine reduces the quantity of insulin required to maintain normal blood glucose levels by stimulating glucose transport in adipocytes.
L-Tryptophan, acting via serotonergic neurons in hypothalamic feeding center, alters satiety and food preference, decreases carbohydrate cravings, carbohydrate intake, and daily energy intake, and promotes weight loss.
L-Tryptophan, either endogenous or exogenous, decreases craving. Tryptophan levels are reduced in obese individuals (by 18-25%) and dietary tryptophan administration suppresses carbohydrate craving (by 40%).
L-Tryptophan increases insulin and incretins secretion. The effect results in better glycemic control in diabetics.
Cayenne pepper significantly reduces weight (by 2%) and fat mass (by 7.8%) by increasing energy expenditure (by 13%) and decreasing ad libitum food intake resulting in ~960 calorie deficit per day. In an average 118 kg (260 lb) client, this is 2.4 kg (5.3 lbs) weight loss, 9.2 kg (20 lbs) fat loss, and 4 kg (8.8 lbs) increase in lean mass.
Cayenne pepper reduces cravings by 13.9% as a result of improved glycaemic control and reduced ghrelin levels.
Cayenne pepper reduces postprandial blood glucose levels by 10% resulting in improved glucose control and decreased risk of long-term complications.
Citrus aurantium decreases weight by up to 2.4 kg (5.3 lbs) in 1 week. Citrus aurantium increases the overall metabolism of fats and lipids by increasing epinephrine stimulation and increases the thermic effect of food by 29% in women.
Citrus aurantium decreases cravings by increasing the synthesis of insulin and dopamine, improving insulin sensitivity, suppressing ghrelin synthesis, protecting the liver from oxidative stress, and decreasing depression and anxiety.
Citrus aurantium improves insulin sensitivity and its synthesis by decreasing proliferation of adipocytes and fat accumulation. It also protects the liver from oxidative stress thus improving its ability to metabolize glucose.