Tag Archives: Banting Lifestyle

Banting Diet and Magnesium Supplements

What you should know about Banting Diet and Magnesium Supplements

You need magnesium for many tasks. It’s involved in more than 300 chemical reactions in the body. Muscles need this mineral to contract; nerves need it to send and receive messages. It keeps your heart beating steadily and your immune system strong. Most people can get enough magnesium by eating foods such as green leafy vegetables, whole grains, beans, nuts, and fish.

Magnesium supplements are sometimes marketed as “super-pills” that can fix a long list of ailments such as muscle tension, low energy, and trouble sleeping. But think twice before you reach for a magnesium supplement.

Dr. Bruce Bistrian, chief of clinical nutrition at Beth Israel Deaconess Medical Center and professor of medicine at Harvard Medical School, says magnesium deficiency is very rare. “The kidney has an extraordinary ability to reduce magnesium loss in urine, and thus achieve magnesium balance on a wide variety of intakes,” he explains.

For people who have trouble absorbing magnesium from food — such as those with celiac disease, kidney problems, alcoholism, or chronic digestive problems — supplements can be useful. Medicines (including some “water pills” and antibiotics) can also interfere with magnesium absorption, making a supplement necessary.

But what about the claims that magnesium supplements can improve energy, sleep cycles, and body aches? Dr. Bistrian is sceptical. “There’s no evidence to my knowledge that it would be effective for those symptoms,” he says.

If you’re concerned about low magnesium, ask your doctor for a blood test. To maintain a healthy magnesium level, it’s best to get this mineral from food, especially high-fibre foods such as dark green leafy vegetables, unrefined grains, and beans. The recommended dietary allowance (RDA) of magnesium from food is 420 milligrams (mg) per day for men ages 50 and older. The RDA of magnesium from supplements is lower: 350 mg per day for men and women.

Magnesium-rich foods

Banting diet and Magnesium - roasted salted almondsBanting Diet and Magnesium Supplements - spinachBanting Diet and Magnesium Supplements - Bran FlakesBanting Diet and Magnesium Supplements - Red kidney beans

1 ounce / 30 grams of dry roasted almonds 80 milligrams
1/2 cup frozen spinach (cooked) 78 milligrams
3/4 cup bran flakes 64 milligrams
1 medium , with skin 48 milligrams
1/2 cup canned kidney beans 35 milligrams

Banting Diet Weight Loss Strategies, 5 Weight Loss Teas

Banting Diet Weight Loss Strategies 5 Weight Loss Teas complements our main lifestyle plan. These are additions to the Banting Lifestyle just to add that bit extra.

A steaming cup of herbal tea is the perfect drink. Certain teas are also effective at speeding up your diet plan and help your rapid weight loss goals.

1. Oolong Tea Fat melting
Banting Diet Weight Loss Strategies 5 Weight Loss Teas - oolong tea
This is Chinese tea, it has an amazing effect of metabolising fats due to an ingredient called catechins. A trial in China showed participants losing weight through regular use of the tea. The average weight loss was about half a kilogram a week. I’m sure that most of us would be happy with that. Oolong is Chinese for black dragon. Another benefit is it’s calming effect. So a must for most women. A cup a day keeps the fat away. The next tea is more well known.

2. Green tea, reported to increase your metabolism.Banting Diet Weight Loss Strategies 5 Weight Loss Teas - green tea
This is recommended before a workout. Of the two groups doing the same workout, intensity etc, the group taking the green tea just prior to the workout lost a measurable amount more then the control group. Again it was our friendly catechins that did the trick. They are believed to increase the release of fats making them available for energy use, hence the need to drink this just prior to an exercise workout. It also affects the liver improving its breakdown of fats into energy. I am going to try it just before a run. Maybe a good thing to try on longer runs to make more energy available from the bodies fats.

3. White tea (all of the colours of the rainbow) to block fat cell formation.Banting Diet Weight Loss Strategies 5 Weight Loss Teas - white tea
The Journal of Nutrition and Metabolism published a study showing white tea blocking the formation of fat cells, adipogenesis, as well boosting the metabolism of fats, lipolysis. A magic tea, Getafix got it right. White tea gets its name from the results of the process to create it. It is dried in the sun, only natural processes, which leaves the tea leaves a lot paler and bleached the the other mechanically processed teas.

4. Mint tea, the appetite suppressant.
Mint tea relies on the ability of certain smells to reduce your appetite. So when using this tea make sure you sniff it a lot as well as drinking it. The action is via the olfactory organ, a fancy term for the nose.Banting Diet Weight Loss Strategies 5 Weight Loss Teas - mint tea An added benefit is when drinking it, particularly after a meal it has a soothing effect on the stomach. It can be used to prevent mild heartburn and indigestion as well. Add the smell of mint to your environment will reduce your desire to eat. Burn a mint candle would be a great way to get a refreshing slimming odour into your house.

5. Rooibos tea, one of South Africa’s most important exports, also reduces hunger.
Unlike the previous tea this has a more direct effect, it’s ingredients reduce the stress hormones. Stress trigger hunger and fat storage in the long term. So reducing these hormones will obviously make you less hungry and less likely to add extra weight. It’s magic ingredient is the flavanoid called Aspalathin, and is unique to rooibos, which is unique to South Africa,Banting Diet Weight Loss Strategies 5 Weight Loss Teas - rooibos tea in the Cape, Cederberg region. This won’t get you to lose weight but it will prevent you from putting on weight.

So of the five teas, Mint and Rooibos teas will suppress your appetite, you won’t eat too much but you won’t actively lose weight. Oolong, green and white teas will help you actively lose weight, with white tea being the most effective.

So drink white tea and drink yourself skinny.

16 Common Pitfalls For Banting Diet Failure

These are the common pitfalls for Banting Diet failure and how we can overcome them.

In our Banting plan we are aiming not just to lose weight but to keep it off as well. That is why we call it a lifestyle and not a diet. This post will help you identify possible pitfalls that may trip you up.

There are 16 common problems.

  1. No time for healthy eating. “Those who think they have no time for healthy eating will sooner or later have to make time for illness”. Control your eating habits will help you get control of your life and do away with Common Pitfalls For Banting Diet Failure - no timethe headless chicken feeling.
  2. Obsessive (all or nothing). You have classified your foods as good and bad. Anything that tastes good must be bad for you! This is not the case. Look carefully at your food choices. Once a week have a cheat day.
  3. You deserve this food. Women generally have an unhealthy relationship with food, resulting in feelings of “I’m upset, I deserve this cake”. The food does not fix the problem and you soon feel bad about eating therefor compounding the problem. Find a healthy snack. Strangely enough a small piece of chocolate is a good thing.
  4. Wanting to eat the treats. Not trying too hard because you do want to eat those cookies and you don’t want to offend. It is acceptable to refuse food. It may be on religious grounds, ie fasting eg don’t eat egg on a Friday.
  5. Office treats. Office traditions can be a problem. If you can’t say no, then take a small portion. There is no need to eat half a cake. A small portion will relieve the peer pressure.Common Pitfalls For Banting Diet Failure - office feeding
  6. Procrastination eating. When you are bored, have nothing to do or are waiting for someone or something, the devil and idle hands can be a problem. Find something to do, read a book, message someone on your phone.
  7. Party pooper. You feel the need to eat so as not to put a dampener on the festivities of others. Again it is acceptable to refuse food. You are not responsible for other peoples happiness.
  8. Old eating habits in company of family. Family gatherings can be a minefield of problems. Pressure from gran etc. You are a product of your parents so chances are that if you were overweigth it was something you learned from them. It is easy to sip back into those habits when they are around. By being aware of the problem, fore warned is fore armed.
  9. Feeling deprived. This is another food relationship issue. You should no feel that you are being deprived. Think of the new foods in a positive light and try to pictures the less healthy food in a bad light. A cheat day is essential.
  10. Family must not suffer because of my diet. This should not be seen as being a chore or you will never maintain it. By choosing healthy eating habits you are not depriving your family but ensuring their long term health.
  11. Eating out. If this is not a regular habit then just enjoy the food, however if it happens 2 or 3 times a week then you will need to be vigilant as to what you are eating. Remember to reduce the carbs as much as possible. A doggie bag is a must to reduce the quantity eaten.
  12. Not in control of what you eat. When travelling, going on conference etc you can ask for the foods that you wish to eat. Do not be afraid of making your wishes known. You don’t need to elaborate. The catering staff are used to having to deal with allergies and religious requirements.
  13. Common Pitfalls For Banting Diet Failure - holiday eatingHoliday eating. This is the same as above if you are going to stay on hotels. If you are self catering then you can choose the correct foods. If you are touring and will have to purchase food for lunch then try make it a high protein lunch as this will full you for longer and are then less likely to snack. Make sure you carry healthy snacks with you to prevent pigging Common Pitfalls For Banting Diet Failure, off the railsout on purchased food.
  14. Tired of the effort required. If the diet is becoming a chore then you have to re-examine a few things. The lifestyle is supposed to be easy to follow with very little extra effort. You will also have to examine your mindset. This is a lifetime change.
  15. I’ll start again tomorrow. If you fall off the wagon don’t take the attitude ‘well I messed up I might as well stop and try again tomorrow”. You cannot do that if you are running Comrades so don’t do it on the diet. Get back up, accept that you made a mistake, but resolve not to again and carry on with the lifestyle
  16. Can’t get back on track. If you keep eating badly then you need to go back to the drawing board. Look at you willingness to get involved.

Advantages of Banting Diet, Foods to Reduce Cholesterol

Banting Diet, foods to reduce cholesterol, are there foods within the Banting Lifestyle that reduce cholesterol. After all the fear and hype about increased cholesterol due to the Banting Diet’s use of fats as an energy source, are there such foods for us, and should we even bother?

Although we have seen that cholesterol is no longer considered to be a problem it still does not hurt to reduce your cholesterol levels just in case. This can be achieved within the Banting diet or Banting Lifestyle.

These are five food types that will reduce your cholesterol through one or other mechanism. This is from an article emailed to me from the Harvard Medical School.

Banting Diet, Foods to Reduce Cholesterol, oats

  1. Oats. A great way to start your day. Oat meal or cold oat-based cereal. They are both high in soluble fibre giving you about one to two grams. Add some fruit such as strawberries or a banana to make up to 2.5 grams.
  2. Banting Diet, Foods to Reduce Cholesterol, beansBeans. Another food high in soluble fibre. They are just about a perfect food dieting, being low GI they take a long time to be digested by the body making you full for longer. Versatility is their middle name, with thousands of ways to prepare them, and there is an incredibly huge choice, from kidney beans to lentils, garbanzos, black-eyed peas (not the singing group). So beans are high in fibre, calcium, and iron, also a great source of protein. They provide almost full compliment of essential amino acids needed by humans.
  3. Nuts. There are endless studies showing the benefits of certain nuts on the heart. In particular walnuts, almonds and peanuts. About 50 grams a day will lower LDL by about 5%. Apart from that there are numerous other nutrients in nuts that contribute to our overall health.Banting Diet, Foods to Reduce Cholesterol, nuts
  4. Sterols and stanols. These are extracts from plants. Their listing here is because they prevent the absorption of cholesterol by the body. They have been added to certain foods but I wouldn’t spend too much time looking for them. They can also be taken as a supplement. I have never taken them but I would imagine that they would have to be taken with a meal.
  5. Banting Diet, Foods to Reduce Cholesterol, fatty fishFatty fish. One of my favourite food. They are high in Omega-3 which has been shown to lower LDL. They have an anti-inflammatory effect on the blood vessel walls and the heart preventing strokes and heart attacks. They have numerous other beneficial effects on the body. I take an Omega-3 supplement every day.

So although cholesterol is not the huge bad gorilla sitting in the corner waiting to rip your heart out, for peace of mind it is probably a good idea to feed him a banana every now and then to make sure he keeps quiet. These 5 foods should do that and they will make your doctor and insurance company happy.

 

Advantages of Banting Diet, Breast Cancer Prevention

Breast Cancer PreventionCancer as a disease strikes terror in everyone, but breast cancer is the most feared amongst women. It results in over 500 000 deaths a year in the United States, which is around 10% of all cancer related deaths. The United States has the highest incidents of this cancer than any other country. This shows it is a lifestyle disease. The Banting Diet or Banting Lifestyle can help with breast cancer prevention

Being a mainly lifestyle disease breast cancer is preventable. Some cancers maybe hereditary but breast cancer is no listed as one of them. The poor lifestyle choices of modern living is driving this disease. The main factors are, obesity, poor microbiome, poor diet and no exercise.

The cancer starts in the lining of the milk ducts.Breast Cancer Prevention Self Diagnosis

Self examination is the most important tool in the fight against this disease. Most cancers are discovered by the patient. Early detection, like with all cancers is vital. The earlier the detection the greater the chance of survival. Treatment is usually surgery, chemotherapy and radiation followed by hormone therapy.

As the women get older the risk of this cancer increases. So good lifestyle habits at an early age are essential. Only 5% of sufferers are under the age of 40.

The worst habits are

  1. excessive alcohol
  2. smoking
  3. obesity
  4. lack of exercise

Lets evaluate each of these habits.

Of all the habits alcohol is the lowest risk, about 8% for two units a day. It does, however, increases the more you drink.

Smoking is a massive risk factor, this includes secondary smoke. Exposure to secondary smoke in pre-menopausal women increases the risk by an amazing 70%.

Obesity is another big factor that increases proportionally with increase in weight. A gain of 9kg or 22lbs increases the the risk by 18%.

A lack of exercise goes hand in hand with obesity. Exercise also increases blood flow and oxygenation of the body and boosting the immune system

Mushrooms and green tea reduce the risk of breast cancer by up to 90%. A study of 2000 women who ate mushrooms regularly had a 50% reduction in the cancer risk. The addition of green tea further reduced the risk.

Vegetables especially brassicas, incuding broccoli, cauliflower, cabbage and brussel sprouts, also reduce the risk by 42%. One and a half servings a day is recommended. The more of these vegetables the lower the risk.

The Banting Lifestyle has been further updated to take these findings into consideration. We cannot help you with the smoking risk factor but we can with the rest.

Advantages of Banting Diet, Alzheimer’s Disease

Advantages of Banting Diet, Alzheimer's diseaseThe advantages of Banting Diet, Alzheimer’s disease is a huge plus for our chosen lifestyle. It is particularly true for me, my mother has Alzheimer’s and her father also had it. Although I have read that it is not genetic I don’t want to chance it.

Alzheimer’s disease is a neurological degenerative disease, causing 60 to 70 percent of all cases of dementia. It starts slowly and gets worse with time. The first symptoms are short term memory loss, (why am I writing this article?), progresses to language problems, mood swings and behavioural problems. Other symptoms are disorientation, getting lost, not motivation and reduced self care (no longer worry about appearance, hygiene e.t.c)

As the population gets older and we live longer so this disease is becoming more and more important. America alone has some five million suffers.

Research carried out by Olivia Okereke at Brigham & Women’s Hospital on cognition and memory, and how the various fats affected them, proved to be very interesting. It was a four year study monitoring the types of fats women ate. These are saturated fats (SFA), monounsaturated (MUFA) and polyunsaturated (transfats). The monounsaturated fats were found to be the most beneficial in the memory and cognition levels. It is related to a neurotransmitter, acetylcholine. The high levels of monounsaturated fats increases the production of acetylcholine. This neurotransmitter is essential in learning and memory. Reduced production of acetylcholine has been linked to Alzheimer’s.

So certain fats are better for you than others. As a broad statement we can say that in general monounsaturated fats are better for you than saturated fats and transfats should be avoided. Monounsaturated fats are found in olive oil, amongst other places. Olive oil is a big part of the Mediterranean Diet, which has been shown to improve ageing and lower the risk of heart disease. Which is why we have incorporated it into our Banting Lifestyle.

Other good fats the polyunsaturated fats, omega 3. It is found in flaxseed, chia seeds and walnuts, not very well absorbed by the body in these plant forms. It is also found in marine oils such as cod liver oil e.t.c This is the form to use for the best results.

In the 70’s and 80’s saturated fats were replaced by polyunsaturated fats. As the time went on the message got slowly change to replace all fats and now we have an increase in obese people who cannot remember who they are.

Transfats are polyunsaturated fats that have been chemically alter to increase their shelf, but they reduce your shelf life so avoid at all costs.

Something to remember is that the brain consists of 60% fats and so not providing the body with the correct raw materials will result in structural defects which will cause Alzheimer’s and other forms of dementia.

“The brain thrives on a fat-rich, low carbohydrate diet, which unfortunately is relatively uncommon in human populations today,” reports David Perlmutter, author of Grain Brain. “Mayo Clinic researchers showed that individuals favouring carbohydrates in their diets had a remarkable 89 percent increased risk for developing dementia as contrasted to those whose diets contained the most fat. Having the highest levels of fat consumption was actually found to be associated with an incredible 44 percent reduction in risk for developing dementia.”

Carbohydrates have about 16 joules (4 calories) per gram compared to fats 37 joules (9 calories) per gram. So you can see the logic in cutting down on the fats. The energy content is not the full story. Conversion of the fats into the energy takes longer than with carbohydrates, so less overall fats are consumed. Carbohydrates change your blood glucose levels too quickly resulting in insulin release which removes all the blood glucose resulting in a low blood glucose level, creating feelings of hunger and putting the person in a bad mood. The Glycemic Index (GI) of fats is better than carbohydrates.

Advantages of Banting Diet, Telomeres and Ageing

telomere, aging

Telomeres and ageing are linked.

Telomeres are pieces of DNA that are found at the end of our chromosomes. They can be thought of as the plastic caps found at the end of a shoelace and they perform a similar purpose. As we grow so our cells spit in half and create two cells. Each cell has to have the same chromosomes as the parent cell meaning our chromosomes have to be replicated. During this process the telomeres protect the chromosomes from fraying and fusing with each other, but they also shorten each time.

There is a strong relationship between the length of the telomeres and ageing. Researcher, population ecologist Pat Monaghan of the University of Glasgow, has found a strong correlation between the length of the telomeres and the lifespan of zebra finches (Taeniopygia guttata). They measured their lengths over a nine year period and found a very tight connection between the two.

Telomeres can be said to be driving the ageing process with their shortening. It is like a clock ticking off the cells lifespan.

The length of the telomeres is greatly influenced by lifestyle.

Some of the good things that increase or reduced the speed of shortening are

  • telomere shortening. telomere agingRegular exercise
  • Healthy diet
  • Intake of Omega 3’s

Some of the things that shorten or increase the speed of shortening are

  • Obesity
  • Smoking
  • Stress
  • Lack of exercise
  • Poor diet

The telomeres of certain diseases sufferers are also show marked shortening. Examples including cardiovascular, obesity and Alzheimer’s.

The shortening of the telomeres has been linked to other adult onset diseases such as Parkinson’s and the various dementia’s.

The Banting Lifestyle protects against the telomeres shortening and therefore Alzheimer’s, obesity and cardiovascular problems, and the biggest of all ageing. With the addition of parts of the Mediterranean Diet we have fundamentally change the Banting Lifestyle to improve and slow the ageing process.

 

Banting Diet Weight Loss Strategies, The Bodies Natural Rhythms

The mechanism that governs our bodies natural rhythms is called the circadian clock. Every living organism on this planet has one, from the most primitive to the most complex.

CyanobacteriumThe most primitive living organism on the earth is the Cyanobacterium, single celled blue-green algae. They obtain energy from the sun using photosynthesis. Just before sunrise it’s internal clock primes the algae to get ready for the day, allowing it to harvest sunlight as soon as the sun starts to shine. This gives it an advantage over an organism that waits for the sun to shine before getting ready.

We of course have evolved a little from the single celled organism, I sometimes wonder though. I, along with many others, thought there was only a single circadian clock located in the brain. This then controlled all the body rhythms according to sunlight and the seasons. Thinking back now, it does seem too simple a solution.

The truth of the matter is that there are clocks throughout the body in all the various organs. For us, Banting and weight loss people, the clocks we aBodies natural rhythms - circadian clocksre interested in are located in the liver, the pancreas and the adipose (fat) tissue.

Something I had heard others say, but never worried about, was when to eat. “Don’t eat at night”, “Have your main meal at lunch” etc. It seems they were correct even though they had no idea why.

It has to do with the timing, ha ha, of the release of various hormones to make use of the food, energy, intake. What this means is, the body may not be in the state to use the food correctly. It may be in a resting state and thus any food intake will be converted to fats and stored instead of being used for daily living.

So what we want to do is to eat at a time when the body is most active and will use the food for the daily running of it’s various functions. We do not want to store the food, obviously.

Optimal times to eat would be to have your main meal before 3pm. For most of us working this is a bit of a problem. I am not sure how they do it in Spain, where the main meal is around midday. I have more of a problem as I fetch my son from school and drop him at home at 3pm. So my lunch hour is spent driving.

 So the only way to do this is to take a big lunch to work and have a small meal as soon as you can when you get home.Bodies Natural Rhythms Biological clock

Once again, please do no use this as an excuse for not losing weight. “My circadian clock is out, that is why I’m overweight”. As always we are responsible for what we eat and when we eat. Take control of your life by taking responsibility for everything you do.

 

Enjoy this blog? Please spread the word :)

Facebook
Facebook
Google+0
Google+
http://www.bantingdiet.org/tag/banting-lifestyle
Twitter20
RSS
Follow by Email