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Want to know the number one tip to help with weight loss? It’s actually really quite simple – eat breakfast.
Master Tip to Help with Weight Loss
Multiple studies across the world have shown that eating breakfast, particularly a breakfast high in protein and fat that provides calories in the morning hours, can help with substantial long-term weight loss. Conversely, people who skip breakfast have been shown to be more likely to gain weight over time. And the reason for this is quite simple: If you skip breakfast, you’re more likely to eat more later in the day. You’re also more likely to have a larger dinner, which is directly associated with weight gain.
Eating calories at breakfast might seem counter-intuitive to weight loss, but studies have shown this to be effective. When you eat breakfast, it affects the hormones ghrelin and adiponectin that help you lose weight.
So, the number one master tip to help with weight loss is: Don’t skip breakfast. Eat breakfast every morning, and in fact, let breakfast be the largest meal of your day. You can have light lunches, and then make dinner your smallest meal of the day.
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There is a lot of information about weight loss on the internet. How do we lose weight? What’s the secret to losing weight fast? We’ll explore the truth about intermittent fasting for weight loss, and focus on the difference between intermittent fasting and chronic caloric restriction.
Quick History of Intermittent Fasting
Since the earliest antiquity, we have learned from historians and archaeologists that intermittent fasting has been a part of human civilization for millennia.
First, it was based on evolution. Our ancestors only ate when they were hungry and when they could find food. So, when they got hungry, they found food, ate, got hungry, found food again, and ate again. That was one of the earliest forms of intermittent fasting in humans. Eventually, civilization occurred and things changed. We grew our own crops and reared our own livestock so food became more readily available. We didn’t need to fast anymore as we had access to food.
Intermittent Fasting vs. Chronic Caloric Restriction
Chronic caloric restriction is an effective weight loss method that requires you to reduce calories every day, seven days a week, four weeks a month, 12 months a year. Most people aren’t satisfied with that, as they have to eat less food all the time. We all know about fad diets, but science and history tells us that intermittent fasting can be as powerful, and maybe even more powerful than chronic caloric restriction.
How Intermittent Fasting Helps Weight Loss
Interesting studies have shown that intermittent fasting can change how macrophages (immune cells) act around adipocytes (fat cells). It can actually change how fat cells release fat in a very different way than chronic caloric restriction. Studies have shown that intermittent fasting changes microbiota, or the good bacteria that grows in our gut. Microbiota is important for weight loss, brain health, immune health, and other processes that help you be stronger and live longer. Intermittent fasting can improve insulin levels, blood pressure, blood sugar, sleep patterns, cholesterol, and triglycerides. Eight human trials have shown that intermittent fasting can be as effective, if not more effective than chronic caloric restriction.
This is typically done in cycles of what’s called “five-and-two”:
For five days, eat normally and healthfully. An example would be to follow a Paleo diet which is high in protein and low in carbs and sugars.
Then, for the next two days, eat less and restrict your calories to 300, 400, or 500 calories.
Repeat for five to seven cycles.
After five to seven cycles (which may take a month or two) of five-and-two, you will lose weight. By eating healthy food, good fats, and good proteins, you’ll lose weight and help your blood sugar and blood pressure levels.
There are certainly fad diets out there that can help you lose weight. But, if you do the five-and-two, and those two days consist of a 75% reduction in your calorie intake, it is potentially more powerful and gives you better benefits than other diets out there.
Make sure that you check out my other videos on weight loss, on blood pressure, on blood sugar.
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We’ve developed a supplement called Trim 14 that, when incorporated with intermittent fasting, can help you lose weight by changing your metabolism, and really reversing you back to the biology that we evolved with.
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Here’s a pretty common question that keeps coming up: Is eating eggs healthy for you? This conversation came up in the 1970s, 1980s, and 1990s, when doctors and researchers showed that cholesterol had a link to cardiovascular disease, stroke, heart attack, diabetes. But new research has shown that dietary cholesterol intake has very little to do with your risk factors for those chronic diseases.
Cholesterol and chronic diseases
The body produces cholesterol, but it is not the underlying culprit for all of these chronic issues. Inflammation is the real culprit, causing damage to blood vessels. The body uses cholesterol as a “paste” of sorts to try to protect itself from further damage.
There was a lot of interest in the ’70s, ’80s and ’90s about dietary cholesterol intake, and, of course, eggs have a considerable amount of cholesterol, specifically in the yolks. But research in the last decade has clearly shown that the intake of eggs has virtually no increased risk factors for chronic diseases such as cardiovascular disease, diabetes, stroke, and Alzheimer’s.
Are eggs healthy?
We know that eggs are a complete protein. They’re high in choline and lutein, both of which are great for eye health, nerve transmission, and cell signalling. One study showed that the intake of eggs on a daily basis had no effect on plasma cholesterol or blood cholesterol. Another study has shown that the daily intake of eggs has no effect on increasing risk factors for cardiovascular disease and metabolic syndrome. Another study in Korea showed that the daily intake of eggs actually decreased the risk of metabolic syndrome.
One study done on a Mediterranean cohort showed that there were no changes in blood cholesterol or triglycerides. Another study has shown that the daily consumption of eggs actually improves the good HDL cholesterol to bad LDL cholesterol ratios.
Another cool study has shown that eating the whole egg, both the yolk and egg white, actually improves your body’s potential to increase muscle protein.
So, avoiding the yolks, which is higher in cholesterol, may diminish that effect.
We know that certain proteins (like red meat) increase the risk factors of cardiovascular disease and diabetes, but studies have shown that eggs do not. They are a complete protein, and high in nutrients like choline and lutein.
Whilst eggs are healthy to eat, you should still try to limit it to one egg per day, seven per week.
If you suffer from high cholesterol, you may want to talk to a physician about limiting egg consumption a little more. But the research shows that consuming approximately one egg per day has no negative effect on cardiovascular disease, diabetes, or Alzheimer’s.
Of course, it also depends on how you cook them. Boiling is a simple healthy way to cook and eat eggs. It doesn’t have all of the added fat when you fry an egg. Scrambled eggs are great too because you can include vegetables in the mix that have antioxidant effects. Just remember — eggs are healthy. Don’t be scared of them!
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If you want to lose weight and lose weight fast, here’s a superfood weight loss smoothie that can help you do it in no time at all. Drink it at least once a day, if not twice a day, and start to see results. This smoothie for weight loss, energy boost, and detoxification cannot be beaten!
What’s in this Superfoods Weight Loss Smoothie?
The recipe starts out with half an avocado. Avocado is a wonderful source of fiber, monounsaturated fats (so it helps you feel full), potassium, and minerals. It’s a superfood in itself for sure!
Then, we add a banana. Unlike other weight loss smoothies out there, this one not only helps you lose weight, but it also helps with energy levels and liver detoxification.
The next ingredient is berries. Frozen berries are preferable, but you can use fresh berries. Any type of berries will do – strawberries, blackberries, blueberries, or raspberries. With frozen berries, the freezing process actually helps to break down the cellular walls, making those antioxidants, proanthocyanidins, and all those powerful nutrients in those dark berries more bioavailable. This means they are absorbed into the body more easily.
The next ingredient here is about two tablespoons of almond butter. You can use peanut butter, but almond butter has more vitamin E, more selenium, and a better profile of healthy fats.
Chia seeds and Flaxseeds
Did you know that you actually cannot lose weight without healthy fats like omega-three fatty acids? This recipe contains two different seeds that are rich in these healthy fats. Chia seeds are a great source of omega-three fatty acids and fiber that will aid you in your weight loss goals. Flaxseed is another great source of omega-three fatty acids, plus fiber and lignans.
For the liquids, we have coconut milk. Coconut milk is high in something called “medium chain triglycerides” (or MCT). Medium chain triglycerides have been shown to help people lose weight, feel more full, and help the liver to process fat.
You can use yogurt but this recipe calls for Kefir because it has higher amounts of healthy probiotics than yogurt. Recent studies have shown a clear relationship between healthy bacteria growing in the gut and its disparity to the development of obesity. Obese patients and clients of mine have a different gut bacteria culture growing than those who are thinner. Kefir is great because it’s power-charged with probiotics that support healthy bacteria in your gut.
Pure Greens Super Food
Now, here’s the secret ingredient: the Pure Greens Super Food supplement. It contains some of the best herbal and fruits and vegetable products out there, with 57 superfoods in one superfood drink. It’s a combination of a:
Herbal blend using a number of herbs which help to detoxify the liver.
Fruit and vegetable blend providing those powerful antioxidants to help with weight loss and energy levels.
Probiotic blend to help support the existing probiotics in either the yogurt or the Kefir that you eat.
Mushroom blend to support the immune system and energy levels.
Enzyme blend to support the digestive process.
You can use this superfood weight loss smoothie as a meal replacement for breakfast, if not breakfast and lunch. Combined with a healthy diet, movement, or exercise program, you will lose weight!
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My name is Dr. Ryan Shelton, I believe in the original meaning of the word doctor, which isas teacher. We’ve made this channel to make sure that you’re educated about your health, well being, and wellness.
Feeling lethargic? Are you looking for healthy ways to get an energy boost? We’ll be revealing three forgotten adaptogen herbs that you can use for all-day energy, improved stamina, and improved concentration.
What are adaptogens?
Adaptogens are natural agents (typically herbs) that people, societies, and civilizations have been using for thousands of years to help with energy levels, stamina, and longevity.
We’ll be listing three adaptogens that aren’t utilized as much here in the United States, but are found in three different locations around the planet.
The 3 Forgotten Adaptogen Herbs
1. Withania (Ashwagandha)
The first adaptogen herb is Withania, originating from East India. It’s also commonly known as Ashwagandha. It is used to help memory, stress, insomnia, immune function, pain, aging, infertility in both males and females, and anxiety. It seems to work on our neurotransmitters dopamine, dopamine receptors, GABA, GABA receptors, adrenal function, as well as the thyroid.
2. Rhodiola (Siberian Ginseng)
The second herb is Rhodiola from Siberia, also known as Siberian Ginseng. This also seems to work on dopamine and dopamine receptors in the brain, and helps with serotonin levels as well. Studies have shown that it helps energy, stamina, strength, mental capacity, athletic performance, and athletic recovery after a workout. It’s an antioxidant, anti-inflammatory, and has also been studied in diabetes.
The third herb is Chisandra from China. Chisandra helps reduce stress, increase energy, and improve endurance. It helps with liver function, hepatitis, PMS, anxiety, and blood pressure concentration. It has also been shown to have anti-viral activity.
We’ve actually worked with some researchers and a pharmacist to create a supplement containing these three herbs, plus other powerful adaptogen herbs. It’s called Meditation in a Bottle, and we challenge you to try it out and see what a difference it makes!
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If you’re trying to lose weight, or you’re concerned about longevity, just remember this phrase: Kale is king. This delicious kale smoothie has been developed to help you with weight loss and increased longevity.
Kale is King
Kale is king because it’s the king of superfoods. It is part of the cruciferous vegetable family, along with broccoli and cauliflower, kale, mustard greens. But per cup, there’s nothing more powerful than kale. It contains about 33 calories per cup and is loaded with vitamins A, K, C, B6, calcium, copper, potassium, magnesium (which is the number one mineral deficiency in America), manganese, omega-3 fatty acids, lutein, quercetin, kaempferol, and zeaxanthin.
Kale helps with blood sugar, blood pressure, and even cardiovascular disease. It can reduce bad cholesterol by 10%, and increase good cholesterol by 27%. It also helps with fullness and is a great source of fiber. It’s prebiotic, so it helps to develop those healthy bacteria in your gut. Kale helps with detoxification as well, which is important for any weight-loss program detox. It also contains sulforaphanes and glucosinolates which help with the process of the liver detoxification.
Delicious Kale Smoothie For Weight Loss
When most people think about kale they think, “Oh, it’s a dark leafy green. I don’t want to eat kale, I don’t want to eat dark leafy greens.” So, here’s a fast, easy, and delicious smoothie to save the day!
So we’re going to add two handfuls of kale. You can add something sweet, like frozen berries, to counteract the bitterness that sometimes kale can have.
Next, add just a pinch of chia seeds for fiber and omega-3 fatty acids. Then, add a pinch of flax seeds. The fats in the chia seeds and the flax seeds actually help to absorb some of those fat-soluble vitamins in kale, like vitamin A, K, and D.
For liquids, use coconut milk. Coconut milk is really high in MCT (medium chain triglycerides), which have been shown to help with weight loss. It’ll also make this smoothie taste like a milkshake.
Then, add kefir as a secondary liquid that’s rich in probiotics. Studies have been shown that healthy bacteria growing in your gut can actually help you to lose weight.
It is recommended to drink this smoothie three to five times a week, at least. You can use it as a post-exercise replenishment or as a breakfast replacement.
So thanks so much for turning into our kale super smoothie drink to help with weight loss and longevity. Make sure to like the page, share it with your friends and loved ones. Hit the bell to get notifications, subscription updates.
I’ve also made a couple of other smoothie recipes that you should check out, for weight loss, for longevity. This is just one of three and I encourage you to look at the rest of them.
Thanks so much for joining me, I’m Dr. Ryan Shelton.