Nutrition Archives - Cronometer Blog

How Nutrition Can Improve Endurance

Emily Wright — Tue, 16 Jul 2024 20:33:30 +0000

Do you find yourself struggling to find energy to complete longer hikes, bikes or climbs? We do too! We’ve compiled some general guidelines for optimizing nutrition for endurance.

Eating a balanced diet that meets your needs can give you a leg up. Think of your nutrition as another part of training. Learning what works for you and what foods to eat and when to make you feel your best, takes planning and practice. And like training, getting your nutrition dialed will help you crush it.

Keep in mind that there are many things that make you unique: your goals, level of fitness, body size and composition, and diet. We recommend speaking with a licensed professional for the nuance you need to set yourself up for success.

Before Your Activity

Make sure you have the energy you need to get you through the physical and mental work of a challenging day. Whether you’re hiking to an alpine lake or setting out on a long distance ride – you’re burning extra calories.

Having energy available when you’re exercising will improve your coordination, endurance, concentration, and your recovery afterwards. It also prevents irritability and helps you make good decisions when in the outdoors.

If you’re not sure how many calories you are eating, try tracking the foods you eat for a few days. You’ll also need to track your activity to know how much energy you need for the activity. To optimize your nutrition for endurance, log your food and exercise with Cronometer. It can sync with Strava too!

Pre-exercise foods should be high in carbs, moderate to low in protein, and low in fat and fibre.

If you’re going out for a longer run, hike or bike (1+ hours), have a larger snack or a meal no later than 2 hours before your workout, with a small snack (like a gel) 30 minutes before you begin.

"Foods with nitric oxide precursor compounds may improve athletic performance if consumed prior to exercise. Caffeine can also improve muscle strength short-term and improve mental focus, which can optimize athletic performance."

DJ Mazzoni

Registered Dieitian and Medical Reviewer at Illuminate Labs

Good food choices:

Sweet potatoes
Bananas
Gels/chews
Granola bars
Bagels – we really love bagels at Cronometer!
Rice
Foods rich in nitrates such as beets, beet powder, spinach & kale.
Foods rich in l-citrulline such as watermelon
Dark chocolate or coffee

During Your Activity

Having carbs in your system will help prevent fatigue and improve concentration.

For light to moderate exercise (up to an hour per day): aim for 3-7 g of carbs per kilogram of body weight every day, to make sure you have enough energy for your activity and recovery.

For harder, longer exercise over an hour: your carbohydrate needs will be more in the range of 6-10 g/kg body weight/day for a typical day.

Longer exertion and higher intensities are where you can benefit from eating more carbs. Even putting carbs in your mouth during exercise sends a signal to your brain that keeps you feeling good and helps sustain your level of effort.

So, if you find yourself getting tired or feeling fuzzy during your exercise, try eating or drinking something with carbs in it. Start with around 30 g of carbs and go up from there if you need it.

Foods to eat during activity:

Rice cakes (we love the ones in the Feed Zone Portables cookbook by Skratch Labs)
Potatoes (pre-boil and bring on your ride)
Gels/chews
Low-sugar cereal like Shreddies (you’ll get the iron from fortified cereals, important for endurance athletes!)

Whatever you bring, make sure you go for low acidity carbs so there’s less of a chance of heartburn or an upset stomach. It might take a bit of trial and error to find the right carbs for you!

After Your Activity

Protein in your diet promotes muscle building after your activities – meaning you’ll be stronger on the next!

To support your body, aim for 1.2-1.4 g of protein per kg of body weight each day.

Spread your protein intake between your meals and snacks throughout the day. This has better effects than having a lot of protein at once.

Refuel with a 4:1 or 3:1 ratio of carbs to protein.

For example, if you’re making a smoothie, you would want it to have 30 grams of carbs for every 10 grams of protein. This ratio becomes more important to consider the longer or harder your activity. You may not need to refuel as methodically after a shorter stint. But if you’ve been out there for a while or working hard, this will help refill your carb stores, build strength, and repair muscle damage.

Drink Water

For peak performance, hydrate before, during and after exercise. A few hours before you head out, drink 5-10 ml/per kg of body weight.

You’ll start off well hydrated with enough time to get rid of excess beforehand, saving you time looking for a rest stop on the trail.

During and after activity, drink enough water to replace what you lost, without overdoing it. To estimate what you need, weigh yourself before and after a ride. Then, aim to drink fluid to replace what you lost.

For example, if you weighed 1 kg less when you wrap up for the day, aim to drink 1 L of fluid during your workouts. Drink more afterwards, too – roughly 0.25-0.5 litres for each kg of weight lost.

Up your fluid intake when you up the intensity or duration of your exercise and when it’s hotter, more humid or higher altitude than usual.

If it’s a hot day, or if you would consider yourself a sweaty person, add electrolytes to your water before and during your workout. If you can tolerate it, Gatorade can be useful as both a carb and a source of electrolytes.

A word of caution though as some find that consuming that much sugar in liquid form upsets their stomach. If that’s the case, look for a product like Nuun or Hammer Endurance Endurolytes.

When it comes to electrolytes, you want something low/no sugar, but also without artificial sweeteners like sugar alcohols, which may also cause stomach upset.

Essential Micronutrients

Eat a diet that gives you all the essential vitamins and minerals you need:

Vegetables
Fruits
Whole grains
Protein: legumes, eggs, tofu, fish and chicken.

Micronutrients

While tracking all the micronutrients is what sets Cronometer apart, there are a few highlighted here for athletes: iron, calcium and vitamin D.

Iron

Helps supply your muscles with the oxygen they need to make energy. Regularly getting a lot of exercise can increase your need for iron, so consider boosting your daily intake above the recommended dietary allowance; 18 mg/day for most adult women and 8 mg/day for adult men and post-menopausal women. This is more important if you are doing long endurance activities, vegetarian or, a woman who menstruates.

Calcium & Vitamin D

Calcium and vitamin D are also important nutrients for endurance athletes. They help with muscle function as well as reducing the risk of injury.

Good sources of calcium include:

Spinach
Tofu
Yogurt
Cheese

Few foods contain vitamin D; sources include eggs and oily fish like salmon and sardines and milk often has vitamin D added.

We can make vitamin D when our skin is exposed to sun. Working out indoors, in the early morning or evening, wearing clothing or applying sunblock that covers your skin all limit your ability to make vitamin D this way. That might mean more reliance on dietary sources and supplements to meet your needs.

Drink (Less) Beer

A celebratory brew after a long day, that fits within your energy needs, is part of a healthy diet. Drinking too much alcohol can impair your recovery, as well as your performance even after your hangover wears off.

If you feel like you’re not performing at your best, save the suds for the shower and curb your alcohol intake in the day or two before you plan to exercise.

For more of the details behind these recommendations and more information for competitive athletes check out the source:

Nutrition and Athletic Performance, Medicine & Science in Sports & Exercise: March 2016 – Volume 48 – Issue 3 – p 543-568. doi: 10.1249/MSS.0000000000000852

The post How Nutrition Can Improve Endurance appeared first on Cronometer Blog.

GLP-1 Drugs: How Cronometer Can Help

Sam Francis — Wed, 10 Jul 2024 23:01:15 +0000

GLP-1 agonists are a class of medications, such as Ozempic, that mainly help manage blood sugar levels in people with Type 2 diabetes. Some GLP-1 agonists can also help treat obesity. GLP-1 agonists are most often injectable medications.

How Does GLP-1 Work

GLP-1 is a naturally occurring hormone that your small intestine makes which triggers insulin release from your pancreas, prevents glucose from going into your bloodstream, slows digestion and increases how full you feel after eating.

GLP-1 agonist medications mimic this hormone.

GLP-1 For Type 2 Diabetes

If you have Type 2 diabetes, the medications help to better manage your blood sugar.

GLP-1 receptor agonist medications help lower blood sugar levels by boosting the amount of insulin your body releases when blood sugar is high. They also reduce the amount of glucagon, a hormone that raises blood sugar, which helps keep blood sugar levels more stable.

These medications improve how your body uses insulin. By increasing insulin sensitivity, your cells become better at taking in glucose from your blood, which helps lower blood sugar levels.

GLP-1 For Weight Loss

GLP-1 receptor agonists help with weight loss in a couple of ways. They slow down how quickly food leaves your stomach, making you feel full longer. They also act on the brain to reduce appetite, so you feel less hungry and eat less.

Side Effects of Using GLP-1 Medications

Most Common:

Loss of appetite

Nausea

Vomiting

Diarrhea

Other side effects can include:

Dizziness

Mild tachycardia (increased heart rate)

Infections

Headaches

Indigestion (upset stomach)

Severe — but rare — side effects can include:

Pancreatitis.

Medullary thyroid cancer

Acute (sudden) kidney injury.

Worsening diabetes-related retinopathy

Nutritional Challenges For Those On GLP-1 Medications

We polled the dietitian’s and healthcare professionals who trust Cronometer Pro to help manage clients within their practice. The most common challenges they face with clients who are on GLP-1 medications include, but certainly are not limited to:

Under-eating

Vitamin or mineral deficiencies

Loss of muscle mass

How Cronometer Can Help Manage Symptoms and Reduce Risks Associated With GLP-1 Medications

Make sure you’re eating enough

A reduced appetite can result in under-eating which could eventually lead to malnourishment. So, while on GLP-1 medications, it’s important to make sure your daily caloric intake remains at a healthy level.

Cronometer can help to make sure you’re doing just that. By logging the food that you eat into the app, you’ll get an accurate picture of how many calories you’ve eaten that day, helping you to assess if you’re eating enough or if you should increase your intake.

If you’re wondering what a healthy caloric intake looks like, that is unique to each individual. When signing up for Cronometer, we’ll ask you some basic questions and give a recommendation, but for those on GLP-1 medications, it’s best to ask your doctor as they’ll have a better picture of your needs.

Make sure you’re getting a balanced diet

Eating less can sometimes make it difficult to get all the nutrients your body needs. To avoid malnutrition or a vitamin or mineral deficiency, eating a well-balanced diet is pivotal.

With in-depth macro and micronutrient tracking, Cronometer will help make sure you’re giving your body what it needs to thrive. By logging the food that you eat into the app, you’ll get a detailed breakdown of not only proteins, fats and carbs but up to 84 nutrients including vitamins and minerals like fiber and magnesium.

Make sure you’re getting enough protein

Something that was a top concern for our professionals who manage clients on GLP-1 medications was loss of muscle mass. To support your muscles, it’s important to eat enough protein, which can be hard with a reduced appetite.

With Cronometer, you’ll know exactly how much protein you’re eating and can adjust your diet accordingly to make sure you’re getting enough.

If you’re wondering how much protein you need to eat, the recommended minimum amount per day is 0.8 grams per kilogram of body weight but for those on GLP-1 medications, it’s best to ask your doctor.

Monitor symptoms & side effects

By logging biometrics like energy level, stool or sleep quality into Cronometer, it’s easy to see how your body is being affected by your medications.

Track your symptoms over time to identify trends and potential red flags.

We have a ton of existing biometrics in the app but by upgrading to our Gold subscription, you are able to create Custom Biometrics, which unlocks limitless possibilities for symptom tracking.

Timestamps are another Cronometer Gold feature that can help with tracking symptoms. By diligently recording what you eat and when you experience symptoms, you can identify patterns and correlations that help you understand how different foods affect your body.

For example, if you experience nausea or diarrhea, you can review your Diary to see what foods you ate and when. By analyzing this information, you can identify specific foods or combinations of foods that may be triggering your symptoms, helping you to avoid these in the future and make more informed dietary choices to minimize discomfort.

Similarly, logging when you feel good can be just as valuable. By tracking your food intake and noting when you feel healthy and symptom-free, you can identify foods and eating patterns that support your well-being.

This information is particularly useful when you are on GLP-1 agonist medications, which can affect your appetite and digestion. By understanding which foods and eating schedules work best, you can optimize your diet to complement your medication and improve your overall health.

Track dosages

With our Gold subscription, you can create a Custom Biometric to track your dosing of GLP-1. Then, you’ll be able to cross-reference against your calorie intake or symptoms to help identify trends and manage your diet during the course of your medication.

Get suggestions on what to eat

With our Gold subscription, you’ll gain access to our Food Suggestions feature which will give recommendations of what to eat to help hit your nutrition targets.

Set up Reminders

Cronometer can help remind you to eat with Reminders. Just set the times you want to be reminded and we’ll do the rest!

Avoid gaining weight when coming off GLP-1

As you transition off your GLP-1 medication, your hunger may increase. Using Cronometer throughout this process will help you avoid any unwanted weight gain.

In Conclusion

GLP-1 medications have increased in popularity recently and the benefits are clear, but they often come paired with certain risk factors. We’ve covered a few of these risks above, and can help to mitigate some of the nutritional side-effects of being on this medication, but it’s important to talk to your doctor to get the full picture.

In essence, the detailed logging capabilities of Cronometer allow you to make data-driven decisions about your diet, helping you manage symptoms more effectively and maintain a healthier lifestyle.

References

https://my.clevelandclinic.org/health/treatments/13901-glp-1-agonists

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Our Men’s Health Nutrition Score

Emily Wright — Wed, 05 Jun 2024 16:04:25 +0000

Nutrition Score Focuses on Men's Health

Available Free To Male Users For The Month Of June

It’s no surprise that males and females are quite different in many ways but they both require a unique set of macro and micronutrient targets in order to be their healthiest selves. So, in celebration of Men’s Health Month in June, we are releasing our Men’s Health Nutrition Score to all users for the month of June!

Normally our Nutrition Scores are only available to our Gold Subscribers, but for the month of June, we are releasing this one score to all of our male users, free of charge.

What Is A Nutrition Score?

Our Nutrition Score feature bundles specific macro and micronutrients together and gives users a percentage value for how they are hitting their targets. We have Nutrition Scores for all targets, electrolytes, bone health, immune support, metabolism support, antioxidants, keto & more!

What Goes Into The Men's Health Nutrition Score?

Our men’s health Nutrition Score includes the nutrients that males are typically lacking such as protein, fiber, vitamin A, vitamin D, magnesium and calcium. The Nutrition Score will give you a percentage for how well you’re hitting your targets for these nutrients. In order to score 100%, you’ll need to reach your recommended daily intake of all of these nutrients. Going over the recommended daily intake will also affect your score.

Why Is This Important?

Protein
Men generally have higher protein needs due to larger lean body mass and tend to prioritize protein intake over any other macro or micronutrient. Studies show that eating healthy sources of protein can lower the risk of several diseases and premature death (10).

Fiber

A high fiber diet has been linked to a reduced risk of heart disease, diabetes, diverticular disease, and constipation (1). Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check, hence why it’s touted to help with weight management and digestive health.

Calcium
99% of the body’s calcium is stored in the bones and if one does not eat enough calcium-containing foods, the body will remove calcium from bones (4). Keep your bones in tip-top shape by keeping an eye on your calcium intake.

Vitamin A
Men typically lack vitamin A in their diet, which is needed to be able to see at night. It also helps with immune function. In some studies, higher intakes of vitamin A can be linked to lower risk of lung cancer but that result has yet to be replicated by supplementation. So it’s best to try and get your vitamin A intake through food.

Magnesium
This mineral plays an important role in assisting enzymes to carry out various chemical reactions in the body such as building proteins and strong bones, and regulating blood sugar, blood pressure, and muscle and nerve functions. Magnesium is also required for energy production (7). Men typically lack magnesium in their diets so keep your body thriving with adequate magnesium intake.

Vitamin D
Together with calcium, vitamin D helps protect you from developing osteoporosis. Vitamin D also is required for muscle function, immune and nerve function (8). Dietary intake is not the only source of vitamin D. We can make vitamin D in our skin through exposure to sunlight. Vitamin D from foods and supplements is more important for those with dark skin, or little exposure to sunlight, such as those who live in cloudy or northern climates.

Where Can I Find This Nutrition Score?

If you’re a free user you won’t have to do anything to see this score as we’ll automatically provide you with it for the month of June. Make sure you’re on the latest version of the mobile app and swipe three times on the header bar on your Diary screen. You’ll see the men’s health Nutrition Score automatically pop up under the all targets Nutrition Score. On the web app, it’ll show up in the Nutrient Targets section on your diary page beside the all targets Nutrition Score.

For Gold users, on the web application navigate to your More > Display Settings and select the men’s health Nutrition Score as one of your eight choices. On the mobile app, go to More > Targets and then Nutrition Scores. Watch a video tutorial on YouTube.

An Additional Note On Gender Specific Nutrition Scores

First of all, we’d like to acknowledge the limitations of current practices in the medical and nutrition industries when it comes to inclusivity of trans and non-binary people. Currently, due to a lack of scientific research available to account for other options, Cronometer nutrient target calculations are sex-based, which forces you to choose a sex in order to accurately calculate settings within the app. We know that’s not ideal for some of our users, and as the research becomes available, we hope to better serve our community of transgender and non-binary individuals. Based off of the existing research, we have compiled a few nutrition considerations for the transgender population into a blog.

We understand that the release of these Nutrition Scores may be triggering for some individuals, and if this applies to you, we ask that you reach out to us. We will gladly offer a solution so you will no longer see these Nutrition Scores on your diary page.

In the months and years to come, all of us at Cronometer hope to improve how our app serves all members of our community.

Go For Gold

Log food ad-free and gain access to premium features like our Men’s Health Nutrition Score beyond the month of June by upgrading to Cronometer Gold. Click here to get started.

Resources

1. The Nutrition Source, Harvard T.H. Chan School of Public Health. Link

2. Dietary fibre intake and risk of breast cancer: A systematic review and meta-analysis of epidemiological studies, National Library of Medicine. Link

3. What Women Need To Know, Bone Health & Osteoporosis Foundation. Link

4. The Nutrition Source, Harvard T.H. Chan School of Public Health. Link

5. National Library of Medicine. Link

6. The Nutrition Source, Harvard T.H. Chan School of Public Health. Link

7. National Institutes of Health. Link

8. National Institutes of Health. Link

9. The Nutrition Source, Harvard T.H. Chan School of Public Health. Link

10. The Nutrition Source, Harvad T.H. Chan School of Public Health. Link

The post Our Men’s Health Nutrition Score appeared first on Cronometer Blog.

Our Women’s Health Nutrition Score

Emily Wright — Wed, 01 May 2024 21:25:36 +0000

Nutrition Score Focuses on Women's Health

Available Free To Female Users For The Month Of May

Here at Cronometer, we’re big supporters of the fact that women are not small men! Females require a unique set of macro and micronutrient targets in order to be their healthiest selves.

So, in celebration of National Women’s Health Week, we’re giving all of our female users access to our women’s health Nutrition Score! Normally our Nutrition Scores are only available to our Gold subscribers, but for the month of May, we are releasing this one score to all of our female users, free of charge.

What Is A Nutrition Score?

What Goes Into The Women's Health Nutrition Score?

Our women’s health Nutrition Score includes the nutrients that females are typically lacking such as iron, magnesium, calcium, vitamin D and fiber. The Nutrition Score will give you a percentage on how well you’re hitting your targets for these nutrients. In order to score 100%, you’ll need to reach your recommended daily intake of all of these nutrients. Going over the recommended daily intake will also affect your score.

Why Is This Important?

Calcium
Females are more susceptible than men to osteoporosis (3). Out of the estimated 10 million Americans with osteoporosis, 80% of them are women, meaning their calcium intake should be top of mind. 99% of the body’s calcium is stored in the bones and if one does not eat enough calcium-containing foods, the body will remove calcium from bones (4). Keep your bones in tip-top shape by keeping an eye on your calcium intake.

Iron
Women need significantly more iron than their male counterparts, mostly due to blood loss during menstruation. After menopause though, the recommended intake decreases from 18mg to 8mg per day. Iron is a mineral that the body needs for growth and development and carries oxygen from your lungs to other parts of the body. Iron is also useful to make some hormones. Iron deficiency or anemia, is the most common nutritional deficiency worldwide (6) so to counteract the odds, make sure you’re getting enough iron in your diet.

Magnesium
This mineral plays an important role in assisting enzymes to carry out various chemical reactions in the body such as building proteins and strong bones, and regulating blood sugar, blood pressure, and muscle and nerve functions. Magnesium is also required for energy production (7). Women typically lack magnesium in their diets so keep your body thriving with adequate magnesium intake.

Vitamin D
Together with calcium, vitamin D helps protect you from developing osteoporosis. Vitamin D also is required for muscle function, immune and nerve function (8). We can make vitamin D in our skin through exposure to sunlight. Vitamin D from foods and supplements is more important for those with dark skin, or little exposure to sunlight, such as those who live in cloudy or northern climates.

Fiber
A high fiber diet has been linked to a reduced risk of heart disease, diabetes, diverticular disease, constipation (1) and even breast cancer (2). Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check, hence why it’s touted to help with weight management and digestive health. Fiber needs for women decrease once you’re over the age of 50.

Where Can I Find This Nutrition Score?

If you’re a free user you won’t have to do anything to see this score as we’ll automatically provide you with it for the month of May. Make sure you’re on the latest version of the mobile app and swipe three times on the header bar on your diary screen. You’ll see the women’s health Nutrition Score automatically pop up under the all targets Nutrition Score. On the web app, it’ll show up in the Nutrient Targets section on your diary page beside the all targets Nutrition Score.

For Gold users, on the web application navigate to your More > Display Settings > Select the women’s health Nutrition Score as one of your eight choices. On the mobile app, go to settings, targets and then Nutrition Scores.

An Additional Note On Gender Specific Nutrition Scores

We understand that the release of these Nutrition Scores in your diary may be triggering for some individuals, and if this applies to you, we ask that you reach out to us. We will gladly offer a solution so you will no longer see these Nutrition Scores on your diary page.

In the months and years to come, all of us at Cronometer hope to improve how our app serves all members of our community.

Go For Gold

Log food ad-free and gain access to premium features like our Women’s Health Nutrition Score beyond the month of May by upgrading to Cronometer Gold. Click here to get started.

Resources

1. The Nutrition Source, Harvard T.H. Chan School of Public Health. Link
2. Dietary fibre intake and risk of breast cancer: A systematic review and meta-analysis of epidemiological studies, National Library of Medicine. Link
3. What Women Need To Know, Bone Health & Osteoporosis Foundation. Link
4. The Nutrition Source, Harvard T.H. Chan School of Public Health. Link
5. National Library of Medicine. Link
6. The Nutrition Source, Harvard T.H. Chan School of Public Health. Link
7. National Institutes of Health. Link
8. National Institutes of Health. Link

The post Our Women’s Health Nutrition Score appeared first on Cronometer Blog.

Improving Gut Health: The Benefits of Fermented Foods and More

Sam Francis — Tue, 30 Apr 2024 22:46:32 +0000

In recent years, there has been a resurgence of interest in fermented foods, and for a good reason. Fermented foods are not only delicious but also offer several health benefits, particularly for our gut health. Join us as we dive into how these age-old foods can improve digestion, boost immunity, and contribute to overall wellness.

First of all: What is Fermentation?

Fermentation is an ancient food preservation technique that involves the transformation of sugars and carbohydrates by beneficial bacteria, yeasts, or fungi. This process not only enhances the shelf life and flavor of foods but also unlocks a treasure trove of nutrients and beneficial compounds.

The Gut Microbiome: A Complex Ecosystem

Before we dive deeper into the benefits of fermented foods and fiber, let’s take a moment to understand the importance of the gut microbiome. Our gastrointestinal tract is home to trillions of microorganisms, collectively known as the gut microbiota. This diverse community of bacteria, fungi, and other microbes plays a pivotal role in digestion, nutrient absorption, immune function, and even mental health.

Nourish Your Gut!

Fermented foods are teeming with probiotics and live microorganisms that confer health benefits when consumed in adequate amounts. By introducing these beneficial bacteria into our digestive system, fermented foods help replenish and maintain a healthy balance of gut flora.

Benefits from Adding Fermented Foods to Your Diet:

Improved Digestion: Fermented foods contain enzymes that aid in the breakdown of food, making nutrients more accessible to the body and easing the digestive process.
Enhanced Nutrient Absorption: The probiotics found in fermented foods promote a healthy gut lining, which in turn improves nutrient absorption and reduces inflammation.
Reduced Inflammation: Certain fermented foods, such as kimchi and sauerkraut, contain beneficial compounds like lactic acid and antioxidants that possess anti-inflammatory properties, helping to calm inflammation in the gut.
Support for Mental Health: Emerging research suggests a strong connection between gut health and mental well-being. Consuming probiotic-rich foods may help alleviate symptoms of anxiety, depression, and stress by modulating the gut-brain axis.

Diet Considerations for Optimal Gut Health⁠

Diversify:⁠

A varied and balanced diet rich in fiber, fruits, vegetables, whole grains, and fermented foods promotes a diverse gut microbiome, which is associated with better health outcomes and resilience against disease.⁠

Consume Fiber:⁠

Fiber serves as the primary source of nourishment for beneficial gut bacteria. Diets low in fiber can lead to microbial imbalances and a depletion of gut diversity, increasing the risk of digestive disorders and systemic inflammation.⁠

Affects of Processed and High Sugar Foods: ⁠

Highly processed foods, laden with refined sugars, artificial additives, and unhealthy fats, can disrupt the delicate balance of the gut microbiome, fuelling the growth of harmful bacteria and contributing to inflammation and gut dysfunction.⁠

Probiotics and Prebiotics:

Incorporating probiotic-rich foods like yogurt, kefir, sauerkraut, and kombucha, as well as prebiotic-rich foods like garlic, onions, leeks, and asparagus, can help nourish and support a healthy gut microbiome.⁠

Food Sensitivities and Intolerances:

Certain individuals may be sensitive or intolerant to specific foods, such as gluten, dairy, or FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which can trigger digestive discomfort and exacerbate gut issues.⁠

By making conscious choices to nourish our bodies with wholesome, nutrient-rich foods, we can cultivate a flourishing gut microbiome that supports our overall health and well-being.

How Cronometer Can Help

Leveraging Custom Charts is a great way to visualize how your nutrition impacts your guts health. Charting antioxidants to inflammation or fiber intake to stool are great ways to monitor your gut health. Visit our Custom Charts blog to learn how to create charts that fit your needs.

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Everything You Need To Know About Pre & Probiotics

Sarah Cronometer — Mon, 29 Apr 2024 22:57:30 +0000

What's the Deal With Pre and Probiotics?

guest post by registered dietitian, susan mcfarlane

In the ongoing pursuit of health, wellness, and longevity, scientists and health professionals have turned their attention inward, specifically towards our guts.

The Gut Microbiome

It’s estimated that our gastrointestinal (GI) tract contains approximately 100 trillion bacteria, with two thirds of these being unique to each individual (1). In addition, the 1000+ different species of bacteria living in our GI tract contain 3 million plus genes; 150 times more than the human genome (2)!

In light of this, scientists are starting to explore the role that our gut microbiota plays in the prevention of disease and achievement of health. Specifically, scientists wonder if dietary changes and supplementation with pre and/or probiotics can favourably alter a person’s gut microbiota to achieve health benefits and aid in the treatment of disease. In this post, we’re turning to the science to determine what role prebiotics and probiotics play in human health.

Prebiotics

What are Prebiotics?

According to the International Scientific Association for Probiotics and Prebiotics, prebiotics are “selectively fermented ingredients that result in specific changes in the composition and/or activity of the gastrointestinal microbiota, thus conferring benefit(s) upon host health” (1).

Simply put, prebiotics are the food that good bacteria (living on or in us) feed on, resulting in a positive health outcome.

Types of Prebiotics

Many people tend to use the terms “prebiotics” and “dietary fibre” interchangeably; while a large majority of prebiotics are classified as dietary fibre, not all sources of dietary fibre are prebiotics (3).

The following list is the most common types of prebiotics, along with their source: (3):

• β (beta)-Glucan: cereal grains (oat and barley), mushrooms (reishi, shitake, maitake), algae, seaweed.

• Galactooligosaccharides: agave, bananas, onions, chicory root, garlic, asparagus, jimica, leeks, wheat, barley, Jerusalem artichoke.

• Isomaltooligosaccharides: honey, miso, sake, soy sauce – also used as an ingredient by the food industry.

• Guar Gum: Made from the endosperm of the plant Cyamopsis tetragonolobus. Used as an ingredient in baking, cereals, dairy, and meat products.

• Lactulose: made from lactose; not found naturally in foods.

• Resistant Starches & Maltodextrin: bananas, potatoes, grains, pulses, seeds.

• Xylooligosaccharides & Arabinooligosaccharides: not found naturally in foods.

Health Benefits of Prebiotics

The greatest benefit of prebiotics is that they promote the growth of good bacteria in the GI tract.

In addition, prebiotics that are fermented (or broken down) in the intestinal tract produce the short-chain fatty acids – butyrate, acetate, and propionate – which are responsible for regular bowel movements, a possible decrease in cancer risk, and the promotion of a healthier GI barrier that works to keep pathogens known to cause inflammation and disease at bay (4).

Probiotics

What are Probiotics?

The definition of probiotics used by the International Scientific Association for Probiotics and Prebiotics is “living microorganisms that confer a health benefit on the host when administered in adequate amounts” (1).

However, there are no legal definitions or enforced standards for probiotics sold by companies.

What to Look for in a Probiotic

Although probiotics may be found in some foods (such as dairy and plant-based alternatives), the most common source of probiotics are supplements.

When it comes to evaluating the efficacy of a probiotic, it’s important to consider the health condition under which the strain of probiotic has been studied, along with the dose that has been demonstrated to be effective, as these two factors will determine whether the probiotic could confer any benefit.

Additional information to look for on the probiotic label to ensure it is high quality includes (1):

Name of the probiotic strain (ensure that it agrees with scientific nomenclature)
A count of living bacteria at the end of shelf-life
Recommended storage conditions
Safety information
Description of how the probiotic works in the body
Contact information of the company

In the Reseach

Here are the health conditions shown to benefit from probiotic use along with the associated strains/prebiotic, and the recommended dose.

(Note that this information applies to adults only; 1)

Prevention of antibiotic associated diarrhea

Eterococcus faecium LAB SF68
- Recommended Dose: 10⁸ cfu – 2x per day
Saccharomyces boulardii strain of Sarcharomyces cerevisiae
- Recommended Dose: 4 x10⁹ cfu – 4x per day
Lactobacillus acidophilus CL 1285 + lactobacillus casei LBC80R
- Recommended Dose: 5 x 10¹⁰ cfu – 1-2 x per day

Irritable Bowel Syndrome

Bifidobacterium infantis 35624
- 10⁸ cfu – 1x per day
Bifidobacterium animalis DN-173010 in fermented milk
- 10¹⁰ cfu – 2x per day
Lactobacillus acidophilus SDC 2012, 2013
- 10¹⁰ cfu per day

Treatment of Constipation

Lactulose
- 20-40 g per day
Oliofructose
- >20 g per day

Prevention of common infections in athletes

Lactobacillus casei Shirota in fermented milk
- 10¹⁰ cfu – 1x per day

Health Benefits of Probiotics

As mentioned, the health benefit of probiotics is dependent upon the health condition under study, the strain of probiotic, and the dose applied.

Currently, the best evidence shows that probiotics are effective at:

Improving immunity and the overall healthfulness of the GI tract (1).
The treatment and management of diarrhea (acute, traveler’s, and antibiotic-related)
The eradication of H. pylori (along with conventional treatment)
Improving immune response
Improving lactose digestion
Treatment and mitigation of some liver diseases
Reducing symptoms of irritable bowel syndrome (IBS)

Should I Take a Probiotic?

Although the side effects of using probiotics appears minimal, there is a lack of long-term safety data on the use of probiotics and serious side effects are possible in individuals with weakened immune systems. As such, it’s important to speak with your doctor before starting a probiotic supplement.

Healthy individuals with diarrhea, irritable bowel syndrome, ulcerative colitis, constipation, H. pylori, or any of the other conditions listed in the World Gastroenterology Organization’s Global Guideline on Prebiotics and Probiotics may benefit from the addition of a probiotic (1).

For healthy individuals without such conditions, the benefit of a probiotic likely outweighs any potential side effect, but for many, the cost of probiotics will prohibit their use.

Promoting Healthy Gut Flora With Your Diet

Thankfully, for these individuals, simple dietary changes can help to promote healthy gut flora (5):

Get enough dietary fibre (track this in your Cronometer account!)
Include plenty of plant-based foods (vegetables, fruit, whole and unprocessed grains, pulses, nuts and seeds) which are rich in antioxidants and polyphenols that reduce gut inflammation
Include fermented foods like coconut yogurt/kefir, sauerkraut, miso, and tempeh
Avoid artificial sweeteners
Limit processed foods

References:

Guarner F, Sanders ME, Eliakim R, Fedorak R, Gangl A, Garisch J, et al. Prebiotics and probiotics. World Gastroenterology Organization Global Guidelines. 2017 Feb. Available here.

European Society for Neurogastroenterology & Motility (ESNM). Gut microbiota info. n.d. Available here.

Carlson JL, Erickson JM, Lloyd BB, Slavin JL. Health Effects and Sources of Prebiotic Dietary Fiber. Curr Dev Nutr. 2018 Jan 29; 2(3):nzy005. Available here.

Coleman Collins S. Entering the World of Prebiotics — Are They a Precursor to Good Gut Health? Today’s Dietitian. 2014 Dec. 16(12):12. Available here.

National Center for Complementary and Integrative Health (NCCIH). Probiotics: In Depth. 2016 Oct. Available here.

References

Guarner F, Sanders ME, Eliakim R, Fedorak R, Gangl A, Garisch J, et al. Prebiotics and probiotics. World Gastroenterology Organization Global Guidelines. 2017 Feb. Available here.

European Society for Neurogastroenterology & Motility (ESNM). Gut microbiota info. n.d. Available here.

Carlson JL, Erickson JM, Lloyd BB, Slavin JL. Health Effects and Sources of Prebiotic Dietary Fiber. Curr Dev Nutr. 2018 Jan 29; 2(3):nzy005. Available here.

Coleman Collins S. Entering the World of Prebiotics — Are They a Precursor to Good Gut Health? Today’s Dietitian. 2014 Dec. 16(12):12. Available here.

National Center for Complementary and Integrative Health (NCCIH). Probiotics: In Depth. 2016 Oct. Available here.

The post Everything You Need To Know About Pre & Probiotics appeared first on Cronometer Blog.

5 Ways To Change Your Diet For Better Digestion

Emily Wright — Sat, 20 Apr 2024 23:20:58 +0000

Digestion Problems? Here's What To Keep An Eye On.

Digestion issues. We’ve all been there. From bloating and cramping to full blown sprinting to the bathroom. Not having an optimal digestion system can leave you grumpy, frumpy and just straight up exhausted.

Read on to see what nutrients you can keep an eye on to help your body digest your food with ease.

Adjust Your Fiber Intake

Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check, hence why it’s touted to help with weight management and digestive health. Fiber is crucial for regular bowel movements, helping you feel full and for feeding your gut microbiome.

Make sure you’re getting enough fiber in your diet by tracking your food in Cronometer for a week or so. Then, take a look at your Fiber intake on your Nutrition Report.

Adjust your diet as needed so you’re getting around the Daily Recommended Intake. Good sources of Fiber include beans, whole grains, oats, artichokes and raspberries.

Stay Hydrated

Water helps move substances through the digestive tract smoothly and provides the base for digestive juices (saliva in the mouth – contains enzymes that get things started; lubricates the food to move more easily through the esophagus and into the stomach; gastric juices in the stomach contain acid to start breaking larger bits of food into smaller bits). It also helps form the mucous layer to protect the stomach from being digested by the acid produced there.

Tracking water in Cronometer is easy! Just search for water when you go to add a food. Your food entries can also contain water content so you don’t have to strictly rely on drinking H2O to hit your targets.

Watch Your Vitamins & Minerals

Zinc, Selenium, Magnesium, Vitamin C and Vitamin E all support immunity and help maintain the digestive tract which controls nutrient absorption as well as prevents the invasion of harmful bacteria in our guts.

Check out the immune system Nutrition Score if you’re a Gold subscriber or just keep an eye on these nutrients in your Daily Report or your Nutrition Report in the app.

Eat Enough Protein

We know that protein is crucial for your muscles, but rarely do we think about the muscles of our digestive system. Protein is also needed for the muscular bits that move food into smaller pieces and push it through your intestines in rhythmic contractions.

Consume Healthy Fat

Fat is an important macronutrient as it aids absorption of fat soluble nutrients like Vitamin E. Keep an eye on your fat intake in Cronometer – we even break down your intake into saturated, trans-fat, monounsaturated and polyunsaturated (omega-3 vs. omega-6).

How Cronometer Can Help

Well, there you have it. A list of nutrients to keep an eye on if your bowel movements are irregular. If you’re looking for more of a helping hand, Cronometer is a great tool to help you ease your digestion. Here’s how we can help:

Track your food in the app and we’ll tell you how much of the above mentioned nutrients you’re getting from your diet. Just a little bit of awareness can go a long way!
You can find suggestions on what to eat to help you hit your targets right in the app.
If you’re a Gold subscriber, you can track your stool and chart it against any nutrient to help you identify food sensitivities or allergies.

The post 5 Ways To Change Your Diet For Better Digestion appeared first on Cronometer Blog.

9 Tips For Achieving Long-Term Weight Loss

Emily Wright — Thu, 18 Jan 2024 06:33:33 +0000

Key Factors In Achieving Sustainable Weight Loss

Embarking on a journey towards sustainable weight loss is a life-long commitment to a healthier, happier you. While there’s no one-size-fits-all approach, science-backed principles guide us toward lasting results. In this comprehensive guide, we’ll delve into the essential factors that can help you shed pounds sensibly and maintain your achievements for the long haul.

Are you tired of fad diets and quick fixes that rarely yield lasting results? Join us as we explore the science behind sustainable weight loss and provide you with actionable insights, tips, and strategies that are not only effective but also gentle on your body and mind.

Set Realistic Expectations

When you’re starting out on this path, it’s important to set realistic weight loss goals. Keeping in mind that long-term weight loss is the goal here, so start small with manageable lifestyle changes. If you’re making drastic changes to your routine in order to lose the weight, think about how likely you are to continue adhering to these changes long-term. Otherwise you may find yourself reverting back to your old habits and eventually gaining the weight back.

A realistic goal might look like losing 5%–15% of your initial body weight (1). Take a look at our blog covering how fast should you lose weight for a more detailed breakdown on rate of weight loss and sustainability.

Keep A Food Journal

The act of keeping a food journal has been proven to aid in weight loss across several studies (4, 5). Not only does it encourage people to adhere more to their diets, but it is also is associated with long-term weight loss success (2).

In one study, it was made apparent that smart phone applications, like Cronometer, were superior in helping with weight loss as compared to a website or a written food diary (3).

Eat A Balanced Diet

It may sound cliche but make sure you’re getting enough fruits and vegetables!

Many diets out there will have you cutting out certain foods in order to drop pounds. This approach works for some, but removing or altering foods in your diet can have certain consequences, mainly, that you might not be hitting adequate nutritional intakes.

Eating a balanced diet will help make sure you’re getting at least the basic nutrition that your body needs to function properly, helping you feel better for the long-haul.

Here’s where Cronometer can step in. By logging your food intake in Cronometer, you can make sure you’re hitting all the important nutritional bases. Cronometer will identify that maybe you’re not eating enough vitamin b12 or magnesium and will make suggestions for what to eat in order to increase your intake.

If you’re looking for some guidance beyond hitting your nutritional targets, read this blog to see which diets are proven to be the most successful for weight loss.

Watch Your Portion Sizes

Weight loss can be looked at as a simple math equation. In order to lose weight, you need to be consuming less energy than your output. So, in order to lose weight and keep it off long-term, it’s important to know how much food you’re eating, how much energy you’re burning and to keep a deficit between the two.

Getting an understanding of how many calories are in your meals and snacks and adjusting your portions to stay within a deficit is key to successful weight loss.

Not only will Cronometer open your eyes to the nutritional content of the food you’re eating, we’ll also do all the math for you!

Once you give us some basic info like age, height, weight and a weight goal, we’ll give you an “allowance” for each day. When you log your food throughout the day, this number will decline, giving you an idea of how much you’re able to eat while still remaining in a deficit.

For the utmost accuracy, we recommend using a kitchen scale to remove any ambiguity from your portion sizes. Here are a few more ways we recommend losing weight with Cronometer.

Stay Hydrated

Besides the fact that your body needs fluids to operate at it’s tip top shape, drinking water can make you feel less hungry (6). If you’re looking to lose weight and keep it off, this is one of the easier changes to implement.

If you’re asking yourself how much water do you need to drink, check out this blog to find out and to learn how to track water in your Cronometer account.

Get Enough Quality Sleep

Poor sleeping habits have a proven effect on weight management, leading to an increase in energy intake (8). Both duration and quality can impact your appetite so if you’re wanting to drop the weight, try to prioritize getting a good nights rest.

If you’re looking for ways to improve your sleep quality, try paying attention to these micronutrients and here are some things you might want to avoid.

Try To Keep Your Stress In Check

Stress and appetite seem to have a two-way and complicated relationship, with varying effects on your hormones. A person exposed to stress will either under eat or over eat (9) and both would contribute to an unsustainable weight loss journey.

Establish A Support System

Having people around you that can support you in your weight loss journey has also proven to be an effective way to lose weight and keep it off.

Having a registered dietitian, nutritionist or doctor can be an amazing resource to help you through losing weight and maintaining that long-term. It’s been shown that cognitive behavioural therapy, such as services obtained from a dietitian, mixed with a health behaviour change support system, like Cronometer, has been shown to be effective at helping people lose weight and sustain that weight loss (10).

Aside from professionals, it’s also great to lean on friends, family or an online support network. Head to any of our social media channels, Reddit or our Forums if you’re looking to connect with people in a similar situation to you.

Get Your Head In The Game

There is a huge mental component to weight loss which comes down to how intentional and motivated you are to achieve your goals. It takes dedication, commitment and long-term lifestyle changes that aren’t always easy to adhere to. We have faith that you can do it and we’re happy to stick by your side every step of the way, but in the end, it all comes down to you!

References

Fabricatore, A., Wadden, T., Womble, L. et al. The role of patients’ expectations and goals in the behavioral and pharmacological treatment of obesity. Int J Obes 31, 1739–1745 (2007). https://doi.org/10.1038/sj.ijo.0803649
Peterson, N.D., Middleton, K.R., Nackers, L.M., Medina, K.E., Milsom, V.A. and Perri, M.G. (2014), Dietary self-monitoring and long-term success with weight management. Obesity, 22: 1962-1967. https://doi.org/10.1002/oby.20807
Carter MC, Burley VJ, Nykjaer C, Cade JE. Adherence to a smartphone application for weight loss compared to website and paper diary: pilot randomized controlled trial. J Med Internet Res. 2013 Apr 15;15(4):e32. doi: 10.2196/jmir.2283. PMID: 23587561; PMCID: PMC3636323.
Johnson, F., Wardle, J. The association between weight loss and engagement with a web-based food and exercise diary in a commercial weight loss programme: a retrospective analysis. Int J Behav Nutr Phys Act 8, 83 (2011). https://doi.org/10.1186/1479-5868-8-83
Lora E. Burke, Jing Wang, Mary Ann Sevick, Self-Monitoring in Weight Loss: A Systematic Review of the Literature, Journal of the American Dietetic Association, Volume 111, Issue 1, 2011, Pages 92-102, ISSN 0002-8223, https://doi.org/10.1016/j.jada.2010.10.008.
American Chemical Society. “Drink water to curb weight gain? Clinical trial confirms effectiveness of simple appetite control method.” ScienceDaily. ScienceDaily, 23 August 2010. .
Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients. 2022 Apr 8;14(8):1549. doi: 10.3390/nu14081549. PMID: 35458110; PMCID: PMC9031614.
Adams, C.E., Greenway, F.L. and Brantley, P.J. (2011), Lifestyle factors and ghrelin: critical review and implications for weight loss maintenance. Obesity Reviews, 12: e211-e218. https://doi.org/10.1111/j.1467-789X.2010.00776.x
Ans AH, Anjum I, Satija V, Inayat A, Asghar Z, Akram I, Shrestha B. Neurohormonal Regulation of Appetite and its Relationship with Stress: A Mini Literature Review. Cureus. 2018 Jul 23;10(7):e3032. doi: 10.7759/cureus.3032. PMID: 30254821; PMCID: PMC6150743.
Teeriniemi A-M, Salonurmi T, Jokelainen T, Vähänikkilä H, Alahäivälä T, Karppinen P, Enwald H, Huotari M-L, Laitinen J, Oinas-Kukkonen H, Savolainen MJ (University of Oulu, Oulu, Finland; Oulu University Hospital, Oulu, Finland; University of Oulu, Oulu, Finland; Kuopio University Hospital, Kuopio, Finland; Oulu University Hospital, Oulu, Finland; University of Oulu, Oulu, Finland; University of Oulu, Oulu, Finland; University of Oulu, Oulu, Finland; and Finnish Institute of Occupational Health, Helsinki, Finland). A randomized clinical trial of the effectiveness of a Web-based health behaviour change support system and group lifestyle counselling on body weight loss in overweight and obese subjects: 2-year outcomes. J Intern Med 2018; 284: 534–545.

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How Fast Should I Lose Weight?

Sarah Cronometer — Tue, 16 Jan 2024 06:32:59 +0000

Impacts Of Losing Weight Quick vs. Slow

Embarking on a weight loss journey can be a challenging yet rewarding experience. One of the most common questions people have is “what’s the fastest way to lose weight?”

But we’re here to tell you to hold your horses because the recommendations for the ideal rate of weight loss sits between 1-2 lbs (or 0.5 to 1 kg) per week.

The reality is that not many people are content with losing only 4 lbs per month and are likely to engage in more extreme diet control strategies in an attempt to expedite the rate of losing weight. We’re here to answer some of people’s most burning questions about faster vs. slower weight loss.

What are the consequences of losing weight quickly?
Is slower weight loss proven to be more sustainable?
Is rapid weight loss more likely to be regained?
What are the best ways to lose weight and keep it off?

Potential Consequences of Rapid Weight Loss

Weight loss may be your ultimate goal and seeing results, fast can be rewarding. Watching the number on the scale decrease can certainly be motivating but there are a few health concerns that come along with losing weight fast that you may want to consider.

Muscle Loss

Rapid weight loss will typically lead to a loss of muscle because your body will start to use muscle protein as a source of energy. While you may see the number on the scale declining, your muscles are important for daily bodily functions such as walking, talking and even breathing. A slower rate of weight loss helps preserve muscle mass, which is crucial for maintaining metabolic rate and overall health.

Metabolic Health

Losing weight fast can slow down your metabolism, meaning you burn fewer calories through out the day. This potential side effect has been shown to persist for several years after the weight is lost.

Hormonal Changes

Too-rapid weight loss can disrupt the balance of hunger hormones like leptin and ghrelin. Leptin decreases appetite, and its levels drop during rapid weight loss, increasing hunger. Ghrelin, which stimulates appetite, can increase with rapid weight loss.

Nutritional Adequacy

As you start your weight loss journey, it’s important to keep your body’s basic nutritional needs in mind. Meeting recommended targets for vitamins, minerals, proteins and fats is key to keeping your body at optimal function.

Mental Wellness

Along with the physical repercussions of rapid weight loss which are mentioned above, it’s important to keep in mind the potential mental side effects. These may include stress and mental illness such as disordered eating patterns.

Does Slow And Steady Win The Race?

Despite a widely held opinion that rapid weight loss is less sustainable, the evidence that suggests that the speed of weight loss has an impact on your likelihood of keeping the weight off long-term is contradictory.

The evidence is murky, so to say, but the short answer would be that if you lose weight quickly, you’re not automatically more likely to regain that weight. The reverse being true as well, you’re not more likely to keep the weight off if you lose the weight at a slower pace.

What we can confirm with studies, however, is that the most effective way to lose weight, and keep it off is through sustainable lifestyle changes. In short, this means making changes that are realistic and reasonable for you and your lifestyle.

Whatever changes you make to lose the weight, whether that be caloric restriction, increased exercise or both, make sure it’s realistic to adhere to those changes long-term if you want to keep that weight off.

Permanent weight loss requires permanent behaviour change. And if you need to grit your teeth and white-knuckle your way through these behaviour changes, it’s unlikely that you will be able to maintain them for long. As cliché and redundant as it sounds, long-term weight loss requires a change in lifestyle that is enjoyable or, at the very least, tolerable.

So, before committing yourself to a grueling exercise program or swearing off all carbohydrates, take a moment to consider if these behaviour changes can be lifelong. If the answer is no, then look for a way to modify the behaviour so it is both enjoyable and sustainable. And keep in mind that all of the research to date suggests that the best diet is the one that you follow for the rest of your life.

Tips For Sustainable Weight Loss

If you’re looking for tips on how to lose weight and keep it off, look no further than this blog post which will go through several scientifically proven tips and tricks to long-lasting weight loss.

1. Purcell K, Sumithran P, Prendergast LA, Bouniu CJ, Delbridge E, Proietto The effect of rate of weight loss on long-term weight management: a randomised controlled trial. Lancet Diabetes Endocrinol. 2014 Dec;2(12):954-62.
2. Vink RG, Roumans NJ, Arkenbosch LA, Mariman EC, van Baak MA. The effect of rate of weight loss on long-term weight regain in adults with overweight and obesity. Obesity (Silver Spring). 2016 Feb;24(2):321-7. doi: 10.1002/oby.21346.
3. Ashtary-Larky D, Ghanavati M, Lamuchi-Deli N, Payami SA, Alavi-Rad S, Boustaninejad M, Afrisham R, Abbasnezhad A, Alipour M. Rapid Weight Loss vs. Slow Weight Loss: Which is More Effective on Body Composition and Metabolic Risk Factors? Int J Endocrinol Metab. 2017 May 17;15(3):e13249. doi: 10.5812/ijem.13249. PMID: 29201070; PMCID: PMC5702468.
4. Nackers, L.M., Ross, K.M. & Perri, M.G. The Association Between Rate of Initial Weight Loss and Long-Term Success in Obesity Treatment: Does Slow and Steady Win the Race?. Int.J. Behav. Med. 17, 161–167 (2010). https://doi.org/10.1007/s12529-010-9092-y
5. Paisey RB, Frost J, Harvey P, Paisey A, Bower L, Paisey RM, Taylor P, Belka I. Five year results of a prospective very low calorie diet or conventional weight loss programme in type 2 diabetes. J Hum Nutr Diet. 2002 Apr;15(2):121-7. doi: 10.1046/j.1365-277x.2002.00342.x. PMID: 11972741.
6. Atkinson RL, Fuchs A, Pastors JG, Saunders JT. Combination of very-low-calorie diet and behavior modification in the treatment of obesity. Am J Clin Nutr. 1992 Jul;56(1 Suppl):199S-202S. doi: 10.1093/ajcn/56.1.199S. PMID: 1615884.
7. Fothergill E, Guo J, Howard L, Kerns JC, Knuth ND, Brychta R, Chen KY, Skarulis MC, Walter M, Walter PJ, Hall KD. Persistent metabolic adaptation 6 years after “The Biggest Loser” competition. Obesity (Silver Spring). 2016 Aug;24(8):1612-9. doi: 10.1002/oby.21538. Epub 2016 May 2. PMID: 27136388; PMCID: PMC4989512.

Link to previous blog post.

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What is the Best Diet for Losing Weight?

Eliisa — Fri, 12 Jan 2024 06:41:53 +0000

A Look At The Best Weight Loss Diets

When it comes to losing weight, everyone has an opinion. From low-carb to low-fat, and everything in between, there is no shortage of diets that cater to every preference and taste. But which (if any) of these diets are truly effective at achieving and maintaining long-term, sustainable weight loss?

In today’s post, we’re taking a critical, evidence-based look at the diets of our time to find out which approaches are worth a second glance.

When it comes to weight loss, it’s important to remember that the “best” diet can vary from person to person, depending on individual health, lifestyle, and preferences. However, there are several diets that have been supported by scientific evidence for their effectiveness in weight loss. Below, we cover the most notable ones.

The Ketogenic Diet

A keto (short for ketogenic) diet is a low-carb, high-fat diet that restricts carbohydrate intake to 20-50 g of net carbs (total carbohydrates minus fibre) per day, or 5-10% of total energy (1). While targets for protein and fat vary based on the level of “strictness”, these macronutrients typically provide 20-25% and 65-80% of total energy, respectively.

Weight loss is theorized to occur on a ketogenic diet via several mechanisms: lower body fat stores resulting from less circulating insulin; increased satiety; and a greater production of glucose from protein (which uses a lot of extra energy; 2). Additionally, there is often a reduction in total calorie intake on a keto diet.

When compared to a low-fat diet, a ketogenic diet may result in marginally greater weight loss at the 12-month mark (0.9 kg difference), while improving some risk factors for cardiovascular disease (triglycerides and HDL cholesterol) and potentially worsening others (LDL cholesterol; 3).

Low-Carb Diets

As the name implies, low-carb diets (Atkins, South Beach, the Zone) restrict carbohydrates, similar to the ketogenic diet but not to the point of inducing ketosis.

While the “allowable” intake of carbohydrates varies by diet, most advise an intake of < 40% of total calories.

A 2014 meta-analysis and systematic review (4) found that compared to no dietary intervention, a low-carb diet resulted in a weight loss of 8.73 kg at 6 months and 7.25 kg at 12 months. This rate of weight loss was comparable to a low-fat diet, where total carbohydrate and fat intake equalled 60% and < 20%, respectively (4).

Plant-Based Diets

Including vegetarian and vegan diets, these focus on foods primarily from plants. They are effective for weight loss and also provide numerous health benefits. Plant-based diets are typically lower in calories and fat, which can help in weight management.

The number of people following a plant-based eating diet jumped by a whopping 600% between 2014 and 2017 (5), thanks in part to popular documentaries and food companies investing in plant-based alternatives like Beyond Meat. In addition, recent guidelines, including both Canada’s Food Guide and the EAT-Lancet report emphasize the importance of plant-based diets to meet global health and environmental initiatives. But can a plant-based diet change an individual’s body weight?

Observational data from the Adventist Health Studies have found that an individual’s body weight increases with the intake of animal foods (i.e. vegans weigh less than vegetarians, who weigh less than pescatarians, who weigh less than omnivores; 6) and data from the EPIC-Oxford trial suggests that vegans have significantly lower rates of age-related weight gain compared to omnivores (7). In a meta-analysis of 15 interventional trials, individuals who followed a plant-based diet (without energy restrictions) for a minimum of 4 weeks lost on average 4.6 kg (8). However, given the short duration of follow-up, it is unknown if these weight changes were sustained long-term.

Intermittent Fasting

As discussed in a previous post, intermittent fasting, which typically restricts the eating window to just 6-8 hours per day, is as effective as calorie-restricted diets in achieving weight loss that is maintained at 12-months follow-up (9). In addition, fasting may lead to better insulin control versus calorie-restricted diets, without any additional adverse outcomes (9).

The Bottom Line

So, if weight loss is your goal, which of the above diets should you follow – low carb, keto, vegan, low-fat, or intermittent fasting?

Based on the evidence available to date, it appears that any diet can work, provided you are able to stick with it long-term. So, in short, whichever diet works best for you and your lifestyle is best!

In North America, obesity is considered a progressive chronic disease that requires effective, long-lasting interventions to mange. Diets that are too restrictive or have a set end date are unlikely to provide long-lasting results and in fact, can do more harm than good.

How Can Cronometer Help You Lose Weight?

If you’re looking to Cronometer for help losing weight, we’re more than happy to help! Tracking your food intake, and more specifically using a mobile app to track your food intake has been proven to help people lose weight (10, 11, 12, 13).

Using Cronometer can increase awareness and accountability, provide you with real-time feedback and increase your education surrounding nutrition, resulting in proven weight-loss results.

Check out this blog for a beginner’s guide to losing weight with Cronometer or these 9 tips for achieving long term weight loss.

If you’re following the ketogenic diet, check out this blog for some guidance on how to leverage all of our keto settings.

Cronometer Gold subscribers can also take advantage of our Intermittent Fasting Timer to time, track and chart your fasts so you can better assess the impact of all your hard work.

References

1. Royall D. Diet Composition: Keto Diets. PEN: Practice-based evidence in Nutrition. 2018 Nov. Access through subscription only: https://www.pennutrition.com/KnowledgePathway.aspx?kpid=25499&trcatid=38&trid=27298

2. Paoli A, Rubini A, Volek JS, Grimaldi KA. Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. Eur J Clin Nutr. 2013 Aug;67(8):789-96. Abstract available from: https://www.ncbi.nlm.nih.gov/pubmed/23801097

3. Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T. Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. Br J Nutr. 2013 Oct;110(7):1178-87. Abstract available from: https://www.ncbi.nlm.nih.gov/pubmed/23651522

4. Johnston BC, Kanters S, Bandayrel K, Wu P, Naji F, Siemieniuk RA, et al. Comparison of weight loss among named diet programs in overweight and obese adults: a meta-analysis. JAMA. 2014 Sep 3;312(9):923-33. Abstract available from: https://www.ncbi.nlm.nih.gov/pubmed/25182101

5. Forgrieve J. The Growing Acceptance of Veganism. Forbes. 2018 Nov. Available from: https://www.forbes.com/sites/janetforgrieve/2018/11/02/picturing-a-kindler-gentler-world-vegan-month/#7412046b2f2b

6. Tonstad S, Stewart K, Oda K, Batech M, Herring RP, Fraser GE. Vegetarian diets and incidence of diabetes in the Adventist Health Study-2. Nutr Metab Cardiovasc Dis. 2013 Apr;23(4):292-9. Abstract available from: https://www.ncbi.nlm.nih.gov/pubmed/21983060

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